Scott loves trails

Year of the Multiple 100s Training Week #4, ending 1/29 Overview:  Very tired and getting pushback from legs and body first half of week.  But good second half of week.  Runs:  5 Longest:  4:27 (11.9 miles of hilly/technical at Bear Mtn/Harriman, with Garth); longest outing of year, and a beautiful day.  Felt good to be back on technical trails. Total: 8:40 time on feet Speed:  No.  Planned for Tuesday night, but dead legs that AM on short run so decided to forego.  Other key workouts:  Sunday 1:20 run for about 8.9 miles on carriage trails in Central Park as somewhat of a second half of a B2B.  Averaging 8:48 pace for the GPS portion.  Felt strong, though a few twinges in right hamstring led me to back off a little toward end. Yoga:  one class Strength:  Only upper body/core (one), but didn't do legs due to early week soreness and then Sunday opted for run over planned strength session.  Need to resume that this week. Weight:  158-158.5 (need to get back to 150s)

Overview:  A  good week.  Stepped up the mileage, and did the first snow run and snowshoe run, respectively, of the winter.  Cool!  Hamstring a-ok.  Runs: 6 including one snowshoe (5 carriage trail, one real trail) Hours Running:  9:45 approx. Longest Run:  2:51 run on fresh powder with Paul and Garth at Harriman.  Lots of work to cover 7 miles.  Beautiful, but slow going, and some route-finding on unmarked trails plus tricky stream-fording with icy rocks. Speed:  None yet, though did some pickups Friday which felt good. Swim/Bike: One 45 minute swim. Yoga:  One Vinyasa class.  Nursing it slightly but yoga feeling coming back. Strength:  One upper/core, one traditional all-around legs (about an hour of adductors/abductors, high bench step ups forward and side with lunges, glutes, calves, etc.).  Planned to do Iron Strength Sunday but with snow not likely to last opted for snowshoe opportunity that AM instead.  Days Off:  None (second week in a row, and not a good idea t

Overview :  The main themes were injury recovery (December 11th hamstring strain at XC 15K) and slowly building back the base. On Jan. 5th the doctor said I probably was feeling the scar tissue from the recovering right outer/middle hamstring rather than the strain itself. (Strain is my word, he never really said).  He said to get a couple deep tissue massages, and start his "IronStrength" program twice weekly to deal with strength and imbalance issues.  And to stay away from speed and hill work for a while.  It was good to know the recovery, after stops and starts the previous weeks, could move into an active phase! Jan. 2-8:  Week 1 Total Running Hours:  2:15 approx. Runs:  4 (two were walk-runs) Longest Run:  45 minutes Strength:  first Iron Strength + 1 upper body/core at Equinox Yoga: None (still waiting) Stretching:  Good.  Pre- and post-run.  Most every day. Swim and Bike:  Two easy sessions (one each, or was it two swims?) Weight:  156-157 (gone up a