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Run Efficient: A few more miles 11/28 - 12/4

Sunday, December 4, 2011

A few more miles 11/28 - 12/4

Monday - Rest.  I decided to do squats while stacking wood and would regret the decision a bit latter in the week with tuckered quads.  I suppose the cross training is good but it weakened me a bit more than I thought it would.

Tuesday - Sebago to the Sea Trail.  6 miles.  Nice easy run with little energy today. Great to explore the trail from the Riverton Trolley Park North along the Presumpscot and to see more of the trail system which will eventually connect Sebago to the Sea.

Wednesday - Fitzpatrick Stadium.  8 miles.  After a 2 mile warmup around Deering Oaks I hit the track for a great workout with high excitement and gasping for air after each interval.
Did three sets of 800, 600, 400, 200 at a target 6 minute/mile pace.  Jogged a 200 between each with a three minute rest in between. Cooled down with about a mile jog around Deering again.  Had to dodge a few older folks going for their afternoon walks around the track that were a bit more serious than I was. All-in-all the workout was fun, quick and felt effective.

Thursday -  Back Cove.  6 miles.  Quick easy run around the back cove. A bit cold at first but warmed up on the back-stretch.  Surprised at how many people were out in the dark and cool weather, but it was gorgeous with clear skies and stars all around.

Friday - Winninck Woods.  7 miles.  Really pushed it hard on the hills and tried to keep a quick pace throughout. Felt good and strong, slowed down a bit in the end due to darkness and did not want to face plant on the roots and rocks.  Did two large loops including the inner. Oddly enough somebody had leaf blown the inner loop.

Saturday - Bradbury.  10.3 miles.  Great run with TM's. Mostly ran with Ian, Jamie and Brett but there were at least 16 people all together. Hit the East and West side with a steady conversational pace and ended up on the West side with my old hill repeat next to the boulders.  It starts across the field at the school and ascends connecting briefly to the South Ridge trail then finishing at the summit, also part of the beautiful loop.  After a quick breath at the top we charged down the mountain to finish a great run.
Super good as always catching up, learning about past events and dialing in next years training.

Sunday - Black Point Rd.  11.5 miles.  Ran almost to Ferry Beach with tight legs and energy which wasn't great against a steady head wind. Had to push it and keep focused the whole way to maintain some intensity and ended up with a 2 minute negative split. Felt heavy legged and laborious most of the way but had the wind at my back to help me up the few hills towards home.

Summary - 48.8.  Great week with really great weather.


At December 4, 2011 at 7:57 PM , Blogger vja said...

where are the little things for me to check? Sorry, I haven't been reading much. Always enjoy looking at what you've been up to :)

At December 4, 2011 at 9:59 PM , Blogger sn0m8n said...

Nice week, Chachi.

Curious about the track workout: why 400's & 200's? Why not go longer: 2-mile, mile, 1200? With the longer stuff on your schedule, I'm not certain what the 200's will do for you? (Not critical, just curious.)

At December 4, 2011 at 11:10 PM , Blogger Jeremy Bonnett said...

Val: I took them off as they seemed a bit silly. I originally wanted to take a poll from people to see what interested readers.

Ryan: The 4s and the 2s were partly for fun, mostly for form efficiency, and some for turnover on integral parts of shorter runs. Not necessarily in prep for the 100, but stuff in between.

At December 5, 2011 at 3:48 PM , Blogger sn0m8n said...

I think the form point is important. It's like "strides plus." I think there's good value in trying to run fast when you're tired. Or, rather, learning to run well, when you're tired. That being said, I don't do any of that.


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