On way, tomorrow, to take in some little municipal facility they call “Central Park”. Have weathered the holidays quite well, in terms of getting out on the road, but not sure how the travel schedule will go. Here’s the pre-travel week:
Sunday: More like a hike with just one other runner. A beautiful trail where deer come down to a creek. Not only was there deer and some good muddy trails, but also some rock climbing.Even for one week, I shall miss this park! 2.11 miles 12:56 min/mile 27:15
Monday: Really pleased with this one — got out for 8 road miles on Christmas Eve. Hadn’t dreamed of it, frankly. It has been raining and was raining some on Monday and the lower sections, Crystal Springs trail, would be swampy. So I donned the Hoka One One Stinson Evo Tarmacs (how’s that for a mouthful, if not completely correct, I forget) and was not sorry. These shoes are truly wonderful marshmallows. Though I’m making room in the repertoire for other shoes, to work on form, these will be my long run shoes, and quite likely the go to for Half Marathons. I deleted the first three miles of the run while running it (an excellent feature), which I ran at about 8:30 pace. The data for the last 5 miles:
5.12 (8 miles total!) miles 8:10 min/mile 41:46
Tuesday: Near astonished that I got out for a Christmas day run, too. In the morning I took the family for a hike in the same spot where I ran on Sunday, and again we caught a deer. The run was just 5 road miles, again avoiding the swampiness. I took the Brooks PureFlow out for a spin. Switching back and forth from the Hokas to the PureFlows is quite an adjustment. But I am quite liking these shoes. Nice minimal feel. Around the last mile I was really enjoying myself, feeling that something was clicking with form.
4.95 miles 8:07 min/mile 40:10
It is my great hope that I might sneak in something today, a pre-travel jaunt, after the rain clears. And even perhaps document some of my New York miles, should they materialize. We shall see. Happy New Year!
This week, the question is, heading toward overtrained? Probably not, but time to ease off a little, me thinks.
Sunday. 3 miles with the group. We headed up a very steep, and frankly relentless, ridge trail, then back around the sweeping descent. I had no recollection of the trail being that steep, which I’d only run once before. (Mental note: Great for hiking, photos, etc.)
Tuesday. Part 1. The “technical” day. Bounding, skipping. One-leg hopping with focus on driving the straight leg forward. Then the one moment I dread — the turn up to the piney slope. I got one good sprint in up the hill. Later we did a quarter, but it was crap. In fact, I literally stepped in some crap during the race, which was fitting. 2.25 miles.
Part 2.With my distance mentality, I could not let 2.25 stand as the day’s total. So ran this, perhaps a little too fast. All these “benchmarks” can just be racing your workout, which is often a bad idea. Came upon something in Runner’s World about over-training that has given me pause. This should have been a recovery run, not another workout.
5.02 miles 39:08 7:48 min/mile
Wednesday. This was my Beacon Hill workout. Loved it. Possibly a tad more stress than I needed.
6.07 miles 1:02 10:18 min/mile
Thursday. Finally a sensible pace. Quite happy about this. I say that because I’ve been achy and really, for me, been piling on the miles. School’s out next week, probably a good thing as it’ll be hard to indulge in a heck of a lot of running.
7.56 miles 1:08 9:05 min/mile [9:11, 8:46, 9:00, 9:16, 9:14, 9:10, 9:04]
Friday. Another relaxed 5. I was going to take it off, but realized I’m taking tomorrow off.
5.04 miles 44:35 8:51 min/mile [8:55, 8:33, 8:47, 8:50, 9:09]
Total for the week: 28.94 miles
The week, mostly.
Monday. Usually my day off, but was unable to control myself and decided to run a short, recovery run. Over the weekend, the two group runs were each intense in their way, Sunday’s run was full of great hiking (see above image of the “goat trail”) and difficult uphill trail sprints (they call them “pushes”). And Saturday was the “Colossus” intervals. So Monday was 2.5 miles with the Vibram Five Fingers, KSO model. I ran it quite slow as seemed prudent. I’m sure the legs got some extra stress, extra adaptation — which after all is the point of a recovery run. Short and under muscular stress.
Tuesday. The long run. I’m trying to increase the distance of this, but since this week I’m backing off mileage (which I failed to do last week, due to an oversight). So it was 10 miles. I did feel the lack of rest, or imagined I did. To be precise: 10.57 miles, 1:38, 9:17 min/mile.
Wednesday. Intent on taking it easy, given the last few days. It was a minor triumph of slow running: 5.41 miles, 53:43, 9:55 min/mile. I was really happy with the splits, nice and consistent: 10:04, 9:52, 9:53, 9:57, 9:56, 9:44.
Thursday (today). In a similar vein, picking up the pace at mile 3. 5.39 miles, 48:24, 8:59 min/mile. Splits: 9:51, 9:36, 9:11, 8:35, 8:10, 7:51.
Friday. Here I really do rest. On principle. A part of me would love to just run out there as it is rainy and lovely out. But I’ve got 28.7 miles for the week and can expect another 4-5 on Saturday, so that’s a good place to stop. Maybe try for a bump next week.