Monday, 11/19 - 0 - Karate class in the a.m.
Tuesday, 11/20 - 3 (Trail hiking) - Had my first meeting/trail maintenance session with one of the guys from The CFPA (Connecticut Forest and Park Association), and spent several hours clearing some downed trees on the section of trail that I'm going to be the Trail Manager of (pending committee approval in a few weeks). It's the section of the Narragansett Trail between Wintechog Hill Road and Wyassup Lake, and I'm very excited about getting involved with this organization, and becoming a Trail Manager. Great trails, too, and right up the street from me!
Wednesday, 11/21 - 3 (Trail) - Hewitt Farm Trails, North Stonington. Hewitt Farm is a 104-acre preserve in the village, 3 minutes from my house. I wanted to get a short trail run in, and wanted to check this network of trails out, as it includes a trail up to Tipping Rock, a massive boulder known as a "glacial erratic." Pretty cool, and a .65 mile ascent at about a 4% grade got the blood pumping...over the top, around the back side along the Shunock River and over to the Loop/Wyassup trails, which are more flat and less technical, but very well-maintained and marked single track in the woods behind the North Stonington fairgrounds. I plan on hitting these a lot...
Thursday, 11/22 - 3 (Road) - Happy Thanksgiving, y'all!!! In anticipation of the overeating I'm going to be forced into by my wife's family later (yeah, twist my arm), I decided to do something I haven't done much lately. Speedwork, or my interpretation of it. Started out at warmup pace for the first mile, then picked it up to a 6:50 pace, or about 30 seconds faster than my fastest race day pace, for the second mile. Mile 3 I alternated one minute at a 6:00 pace (I don't know how you guys do it) with a one minute easy pace. I think this will get me a sub-7 average pace at my next 5K (I hope, anyway!)...
Friday, 11/23 - 0
Saturday, 11/24 - 3 (Road) - Small window of opportunity to mimic the speedwork routine, to a certain extent, from two days ago. Mile 1 was slightly faster than warmup pace, the next 1.5 were alternating between a 6:00/8:30-ish pace, one minute apiece. Taking Seth, Jeff, and Mike B.'s advice and throwing this into my weekly regimen. Tomorrow, a longish run is in order, as I've been doing all short stuff and eating way too much all week...
Sunday, 11/25 - 3 (Road) - Started at an easy pace, and increased my pace every 1/2 mile until I was done...not as much as I'd hoped, but I supplemented the run with pullups, and some light weight training...looking forward to my next long run, as I've felt pressed for time to do one, although not enough to try to join the 4:45 club!!!
Also, as an addendum, for anyone who has run/hiked the Green Falls part of the Narragansett Trail, there is going to be an alternate route created up on the ridgeline on the west side, for days when the water level is too high for the usual crossing. Should happen in the spring!
Nice job on the speedwork! It sucks to get going with it but I've found that once I made it a regular part of my running schedule I liked the tough short workout it provides.
ReplyDeleteKeep up with the speedwork. I don't do it enough, but when I do, practicing running faster at paces that are uncomfortable to me does help on race day.
ReplyDeleteThanks, I'm going to incorporate this type of run into the mix, I have PR's to get!!!
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