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Run Efficient: The week in review 10/24 - 10/30

Sunday, October 30, 2011

The week in review 10/24 - 10/30

This week marked the beginning of my training for the McNaughton 100 mile run in May.  I'm taking it, and my training seriously now and want to find out just how well I can run this winter and the coming year.  I'm still having a bunch of fun, but for the first time ever following a structured running plan.  Here's how it's going:

Monday 24th - Cross Training.  Well, something like that:

Tuesday 25th - Winnick Woods.  5.3 miles, 46:29.  Hit the inner, then outer loop pushing all the hills. Ran the inner loop to finish and cruised in. Felt great and was a solid effort.

Wednesday 26th - Portland Track.  6.5 miles, 49:20.  Warmed up around Deering Oaks for about two miles with a few laps on the track. Did 8 x 400's at around 85 seconds a piece, give or take 5s. The last was definitely fastest at 80s. Jogged 200 in between. My lack of track work showed as I didn't time correctly saving each lap.

Felt surprisingly good and not nearly as hard as I thought it would be, but challenging enough. Cooled down with 2 miles around the park.

Very interesting to work out on the track. I have not worked out on a track in twenty years. It was fun, controlled and great to feel consistent movement for instant physiological feedback.

Thursday 27th - Rest

Friday 28th - Eastern Trail.  5.5 miles, 48:07.  Easy run on the Eastern Trail albeit later and colder than I would have liked, around nine. Lower legs a bit sore still from deep tissue work yesterday with Garry Bracken of the Sports Therapy Center. Cut it a bit short wanting to keep the miles as close to goal as possible and to take er easy.

Saturday 29th - Wohelo Trail.  .8 mile.  A nice jog/walk with Alison and Francesca as she gets in to the running groove.

Robinson Woods.  7 miles, 58:38.  Started at the Church and ran quick to the inner loop where I did 5 laps alternating direction, then finished with the outer loop before heading back. Charged all the hills and inclines (if you can consider them hills).

Sunday 30th - Fore River.  10 miles, 1:29:00.  More interesting run than expected after the storm, power outage and cold wet feet. Met up with Zak at his house in Portland. Ran the roads to Fore River and did a large circuitous loop to the Congress St. entrance, then back. Three to six inches of wet slushy snow and muddy puddles with dripping trees.

Tested out the Mudcalw's for winter use and determined they're too breathable and cold for wet, winter conditions. They'll be fine for crunchy shorter runs.

I forgot my water bottle with a GU but it was no bother in the cold conditions. Nice and slippery ups and downs on various single track. Zak is tapering for Stone Cat 50 but you would not know it with the final two mile sprint to his house. Great run!

Summary:   35 miles this week with the legs feeling good and a bit tired from the new track workout.  Perfect.

3 Comments:

At October 30, 2011 at 5:15 PM , Blogger Jamie said...

Solid week. Especially impressed you hit the track. You said it best with it allowing for a "controlled" workout. As for the Mudclaws, what socks were you wearing? I only ask because last year I was running in my flats (which are super thin and breathable) with thick wool socks and that did the trick. Granted, that was on roads though.

 
At October 30, 2011 at 5:40 PM , Blogger Jeremy Bonnett said...

Thanks Jamie. Running with the same socks I wore all last year in the cold temps, and feet were rarely chilled. I ran in the Mudroc 290's which were great.

 
At October 30, 2011 at 8:06 PM , Blogger Sparkplug said...

Nice job, Jeremy! Can't wait to see what you'll do with a good training plan and all your focus!

 

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