So what's next? Speedwork? The Nick Bottone Track Mile (Hosted by the WTAC), which is FREE and taking place this Friday at the Stonington High School track (which is really, really nice...). This will be a chance for me to go sub-6:00 in a mile. If I can get out there this week to do some track work, I'll have a pretty good idea of whether this is going to happen or not, but I'll be there either way to give it a shot! Link to the event below:
http://www.westerlytrackclub.org/bottone_mile.html
I also need to get out to the section of trail I manage...one section in particular gets really overgrown fast, and difficult to navigate if it isn't trimmed back, so there's that as well. I also have the kids all week, so I'll be conjuring up summer activities for them and working any runs around them. Should be fun!
Monday, 6-23 - 5 Miles (Road) - Recovery miles with Muddy. Met up in NoSto with Muddy, who's been running some easier miles amid a nagging achilles...warm day, sunny and a tad humid, but we kept a good conversational pace, and the only fail was an initial botched attempt at a short Yannatos Preserve trail run, which went something like this: Run through waist-high, tick-infested grass, cross the crooked stone bridge, spider web-web-web-web-web, and NO. Roads won out today, but a good afternoon run in the country!
Tuesday, 6-24 - 3 Miles (Track) - Track work, Westerly High School. Two weeks in a row? Huh? I'm determined to get faster while still enjoying every run, so in between errands in town, I decided to hit up the track again. Previously, I've not been able to get past the 200m distance, because I don't know what the Hell I'm doing, and how to dial back my pace slightly to adjust for more distance. Not on the track, anyway...today, though, I was feeling better about the 400m distance, and I'm starting to figure out how this all works. Maybe I can conjure the elusive Mr. Galoob out of the ether to direct me on what I'm doing right or wrong...
...so anyway, I did a mix of 400-200-400-200-400-200-100-100, with slow jogs in between. Squeaked out some decent times for me, at: 87-38-87-37-91-38-12-13, and feel pretty good about my effort in 75-80 degree, breezy weather! And a bonus? I was able to score what I consider to be one of the best, and least available, IPA's to hit the beer world in recent memory (In my humble opinion), the Long Trail Limbo IPA:
Well, hello there...
Wednesday, 6-25 - 0 Miles.
Thursday, 6-26 - <1 Mile (Trail) - Impromptu trail jog/hike with the kids. Driving through Mystic and I see an Avalonia Land Conservancy sign for the White Cedar Swamp, so I pulled over and dragged the kids out onto the trail to check it out. Looks like it's considered to be the northern terminus of the Denison Pequotsepos Nature Center's trail system, and runs out to I-95 along the watershed lake...definitely worth another look when I have more time to play...
Friday, 6-27 - a.m. - 2.2 Miles (Road) - Dog Jog up Fowler Road. The dog loves the runs, and is totally wiped out by the time we're done. Fun!
p.m. - 2.6 Miles (Trail) - Lantern Hill run. My goal for this run was to get back one of my segments, which I'm 100% sure I did, but my GPS was dodgy and didn't line things up correctly. No worries, I put in a good effort, and I'll hit it again soon.
p.m. - Bottone Mile, SHS track. 6:13 officially. I'd hoped to go sub-6, but it didn't happen. First lap was strong, laps 2 and 3 not so hot, and I finished well on lap 4. For my third run of the day and first 1-mile time trial since last summer, I felt like I performed well. Fun event, and I got to see a bunch of friends today, which is always nice since I don't get to the fun runs very often. Great time!
Getting ready!
The 8-Minute Group, I snuck into the 6-and-7 group...
Fast group...
Cruising around the turn...
So overall, a spectacular day for running: dog jog, trail run, and an event with friends. All good!!!
Saturday, 6-28 - 0 Miles.
Sunday, 6-29 - 10 Miles (Trail) - Narragansett Trail run with new WTAC member Joe S. I met Joe a 7 a.m., with plans to do an out/back run, but I suggested dropping a car near RT. 49, and running back to Lantern Hill, which we agreed on. It's a great stretch of trail, as anyone who's run it knows, with several really good climbs and descents, and there aren't a whole lot of "easy" parts to it. I took the lead and "spider duty," and caught some webs to the face. The deerflies were present, but I'd sprayed myself down and they mostly left me alone...a great trail day (although a bit warm and humid), and a technical, hilly 10 miles in 2:21. We actually saw hikers and one runner on the trails, too! A good day, and good way to close out the week. Never made it to the beach, but soon...
Lantern Hill, the end of the line
Calm day at the beaver dam
Yes, all good! Great week!
ReplyDeleteThanks for the props. Running the rock pile was amazing and an experience I hope to have again. Beautiful pictures! All in all a good week, you'll get that sub 6, keep working at it!!
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