Week in Review

100-101 miles 4 doubles  2 successful workotus 15-mile long run 48 hours in NYC When asked by a few people if I had a good time in New York this weekend, I replied with total honesty that it was perfect. Though jam-packed, it was 48 hours filled with just the right amount of everything: running, friends, wine, shopping and cake (gluten-free, per the birthday boy's new dietary restrictions). I loved spending time with my favorite Charlotte buddies as well as getting to know Jay's parents and other friends a bit better. Perhaps my favorite...

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Jay's Birthday Weekend Workout

4.5 mile w/u Target: 2x4 miles; first set w/Caitlin and Jay @~6:05-6:10; second set w/Caitlin, Jay and Sarah @6:00 or faster Actual: Set #1: 6:09, 6:02, 5:55, 5:58; Set #2: 5:56, 5:56, 5:49, 5:52 1 mile c/d Total: 14+ miles Due to my delinquency in updating the 'ol blog, it is with great pleasure that I direct you to Caitlin's detailed recap of this morning's workout. As she mentioned, we're in NYC for Jay's birthday weekend, and what better way to kick off the festivities than with a Saturday morning workout?! As an added bonus, Sarah was using...

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5 x 8 minutes

AM: 4k w/u + strides Target: 5x8 mins. @3:35-3:36/k (5:45/mile) pace w/2 mins. jog Actual: Roughly the above 2k c/d Total: 11 miles PM: 4.5 miles Daily Total: 15.5 miles  I'm a bit behind on blogging so I don't remember much about this workout, other than that it was early and cold and hard and I did it with Jordan. Thanks to him I hit right around the target pace, save for interval #3 when we intentionally slowed down to about 3:39/k. Regardless, this was 40 minutes worth of work between half-marathon and 10k pace, so I'll take it! &nb...

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Week in Review

96 miles 4 doubles 1 giant check 5 AFDs Though I wouldn't call this a "down" week, it did end up falling a bit short of my typical weekly mileage due to several factors, mainly work- and head cold-related. Nevertheless, it included many highlights, such as my Saturday morning giant check and a weekend spent in Providence with friends. Today was the CVS 5k, which also doubles as the US 5k Championships, which gave us an opportunity to cheer on Karhu athlete Joe Moore and make ourselves at home as per usual with Kim and Pat. This time around her...

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Wicked Half-Marathon Race Recap

3 mile w/u Target: win some $$, run a comfortably hard effort Actual: 1:20:18; first place female; $300 Results 1 mile c/d Total: 17 miles Last year I ran the Wicked Half and used it as an opportunity to snag some cash and get in a good marathon training effort close to home. This year I was hoping for more of the same, and I invited my new long run buddy (and fledgling blogger!) Sarah to come up and join me. A 7am start meant she was in my parking...

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Tempo Tuesday

AM: 5k w/u + strides Target: 5k road @18:00, jog to track, 4-5x400m @75 w/2 mins. rest Actual: 18:00, 75, 75, 75, 74 2k c/d Total: 9 miles PM: 5 miles easy Total: 14 miles Monday night, Jordan and I hatched a somewhat elaborate plan for this workout that involved driving to Beverly, parking at Dane Beach, running the road tempo in (what we thought would be) a quiet section of neighborhoods close to the high school and then finishing up with some shape-cutting on the high school track. Incidentally, this plan would also involve us driving straight...

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Week in Review

100 miles 5 doubles 18-mile long run 2 donuts 2 PSLs No time to elaborate but wanted to put the numbers out there. Another triple digit week in the books....

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Uptempo Long Run

Target: 16-18 miles incl. some uptempo Actual: 18 miles in 2:00 w/4+ @6:09 pace After a litany of emails back and forth throughout the week among myself, Hilary Dionne and Sarah Bard (two speedy BAA ladies), Sarah agreed to come up to Salem for a Saturday morning long run. (Hilary had to start early and I was dying to sleep past 7am, but I'm sure our paths will cross another day.) Sarah had never been to the North Shore before, but I promised ocean views, ample bathroom opportunities and post-run refreshments at Life Alive--what more could you...

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Beverly High School Benchmark

AM: 10k easy PM: 5k w/u + strides Target: 6-8 x3 mins. @3:20-3:25/k pace (5:20-5:30/mile) w/2 mins. rest Actual: 8x3 mins.@3:23-3:25 pace 1 mile c/d Total: 8 miles Daily total: 14+ miles Is it weird that one of my favorite workout venues is a high school parking lot? Perhaps, but the legs want what the legs want. Earlier this spring, Jordan and I discovered that a perfect interval loop was awaiting us just steps away from our office in the Beverly High parking lot. We frequently use their adjacent track for workouts (home to last week's 400s...

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Week in Review

105 miles 3 doubles 3 days in NYC 3 workouts 5 AFDs Without question, this is the biggest week I've successfully completed since returning to "normal" training at the beginning of July. Not only did I hit my mileage goal, but I actually got in three quality efforts. Further, I had four single runs of 12 miles or more--the longest being Saturday's 17-mile workout, which actually ended up being farther than Sunday's 15-mile "long run" with Jay, Katie...

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3x3 Miles on the WSH, or "Sarah is Fit and I am Not"

~4 mile w/u Target: 3x3 miles; first set @6:05, second @5:50-55; third TBD Actual: first set @5:53 pace; 5:45 mile + 2 mile jog; 11:50 two-mile + 1 mile jog 3 mile c/d Total: ~17 miles I'm in NYC this weekend for a few days of fun, relaxation and US Open spectating with my mom. Of course, having a chance to run with friends someplace other than my standard Salem loops is a huge plus. I enjoyed an easy mid-morning run with Jay and Josh yesterday...

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Workout Wednesday Triple

7am: 4 miles easy 12:30pm: 5 miles easy 5:30pm: 3 mile w/u + strides Target: 10-12x400m w/90 secs. rest in 82-78 Actual: 80, 80, 81, 80, 80, 80, 79, 78, 77, 77, 76, 75 1 mile c/d Total: 7 miles Daily total: 16 miles The idea to triple first entered my admittedly demented brain when Katie, my new-ish coworker, asked on Tuesday afternoon if I would be up for a jog at lunch the following day. We've been working like crazy with presentations, order deadlines and a million other things, so getting out for a few easy miles sounded like a great idea....

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Run the Goose 7k

AM: 2.5 mile w/u Target: 7k race @sub-26; win Actual: 26:17; first place female Results 2.5 mile c/d PM: 5 miles easy Total: 14-14.5 miles As Jordan, Jon and I awoke early on our holiday Monday to prepare for the race, the sky looked ominous at best. Sure enough, no sooner did we hit the road for Gloucester than the clouds opened up and unleashed an absolute deluge. Had I not been committed to the race for work reasons, I would've probably lobbied...

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(Down) Week in Review

81-82 miles 3 doubles 15-mile long run 2 AFDs Nothing to see here. Cut it back due to work constraints and the general need for a break in mileage, but ended up with a little bit more than expected without realizing it. Hey, if it felt like enough of a reprieve, then it was! My Friday-Sunday mileage is probably what bumped up the totals due to Jon G. being in town. Jordan and I accompanied him on a Friday morning tempo + evening double, then dragged him around the Neck with Emily for his prescribed 15-miler on Sunday.  Now that it's finally/already...

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