Tweener week between races. I'd like to pack on the miles, but also do a couple of workouts (speed, hills). Not sure how my body will respond while in recovery from the Busa race. As usual, I'll just train as I feel.
Monday: 10 miles - Big River trails alone. My body felt terrible last night, but pretty good today. I ended up doing a fun "loop" in middle Big River. Smile and wave at the scary dirt bikers. Total time: 1:21:30.
Tuesday: 15 miles on two runs. Beautiful warm sunny morning, so I ran 5+ miles after my son got the middle school bus. I was just going to run local roads, but the trails looked so inviting. I had trouble seeing since I hadn't put my contacts in yet. 37 minutes with over 300' of elevation gain. In the afternoon I ran a good mix of trails and roads in the Ryan Park/Wickford Village area. The weather couldn't have been nicer. Total time: 1:15:12.
Wednesday: 12 miles - Big River trails alone. Another really nice day. I still don't feel up for a workout. I parked at Greasy Joe's and ran a zigzag course in the NE corner of the park. Should have worn trail shoes as a lot of leaves are on the ground. I felt like I got in a good amount of climbing, but GPS didn't even give me 500'. Whatever. Total time: 1:31:27.
Thursday: 9 miles - solo hill workout in Saunderstown. Legs still feeling sluggish. Even though it was another warm day, I wasn't motivated to run anywhere. I decided to just slog out some hills. Then I couldn't decide where. I ended up just sticking close to the office and doing 7 repeats of Plum Point Rd. This is a very steep and challenging paved road climb. My plan was to do 5, but I was feeling comfortable climbing and enjoying myself in some sick way. It's funny to keep passing by the same unfriendly people in their yards over and over again. I was just going to return to my car at the nearby Park and Ride, but then I figured I should get in a nice round number of miles. I ran down and back up Fleetwood Drive (another 150' climb) to finish up. Total time: 1:07:25 with 1,308' of climbing. Looks like I eclipsed the 3,000 mile mark for the year today!
Friday: 10 miles - finally speedwork! Woke up with my legs feeling much fresher. I did a lot of stick rolling last night. Why don't I do this all the time? Anyway, after reading the latest Level Renner I really wanted to try the Sprint-Float-Sprint workout that Nate Jenkins wrote about. He mentioned a few variations and I of course was drawn to the fast float option. My goal was to do 5K of this - sprint 100m float/100m repeat over and over. Nate mentioned how hard this could be, especially with the fast float. I still thought I could complete 5K of this. Wrong!! I headed out to the Quonset bike path. It was super muggy, overcast, and there was a stiff SW breeze. Not wanting to sprint into the wind, I warmed up into it. The bike path had some areas covered with wet leaves, so I opted for the leaf-free Davisville Rd for most of the workout. I had my watch displaying distance in kilometers. I decided not to keep track of 100m splits, just run hard and see what the final time would be. I can't really tell how fast I was running the sprints (about R pace?) or the floats, but it looks like my GPS pace never dipped below 6:40 pace. The 100m floats went by so fast! It was clear 5K was too ambitious, so I thought I would stop at 2 miles. I then realized I was displaying kilometers and I have no idea what the 2 mile equivalent was, at least not while I was working out. I decided to go 3000m, which seemed like a standard track distance. This gave me 15 sprints and 15 floats. Result: 10:53. I stopped and caught my breath, dripping sweat. I then jogged to the start of the bike path and then did 1500m of sprint-float-sprint. It was a shock to my system to start doing this again, but I got back into the groove. Result: 5:15 - 8 sprints, 7 floats. I then did a long cool down around Calf Pasture Point and on the bike path. This workout was awesome!! Total time: 1:13.
Saturday: 16 miles - Burlingame trail loop with Muddy. A last minute plan came together to run in the early afternoon. 2 hours. We ran from my house into Burlingame and did a big clockwise loop. After 2 straight days of workouts, I knew right away this run would be a grind for me. Luckily Muddy had done a longish run yesterday so he was happy to keep the pace in check. Lots of leaves on the trails. Most of the oaks have dropped their leaves. Hopefully a week of use will crunch them up nicely for Li'l Rhody Runaround next Sunday. Total time: 2:08:08. My watch had 608' of climbing, but Muddy's barometer watch had over 1200'. I hate GPS watches if you didn't know.
Sunday: 6 miles - course planning in Ninigret. I was asked a couple of months ago to help out with a new local 5K race. It is a fundraiser for the preschool both my kids attended - the Charlestown Early Learning Center. They recently had a new building built that is 3/4 of the way funded. Read more about it here. Anyway, the race will be on January 23rd, hoping to attract runners during a time on the calendar that is empty of races. I was impressed right away with how well the event was organized. I came up with a potential course - starting and finishing at the Senior Center (where registration and post race festivities will take place). Today, after a couple of hours of yardwork, I hussled down to Ninigret to measure the course with my watch and phone before the Patriots kickoff. My plan flowed nicely, but was a little tight for 5K. I tweaked the starting line then ran it again, and it worked better. Zero elevation gain according to my watch. Should be nice and fast. I did my best to hide from the wind. Here's the course:
I wanted to run two more miles to snag 80 for the week, but it was time for the game so I left. The link to sign up if you're interested can be found here
Overall: A great week! Feeling ready to rock Li'l Rhody.
Weekly Total: 78 miles
Last Week: 59 miles
Year to Date: 3038 miles
November to Date: 92 miles