Scott loves trails

Week Ending Feb. 12 Overview:  A good buildup week following on previous week.  Almost perfect in terms of getting everything in.  Only missing one upper body session.  Felt strong.  Not too sore day after B2B. Hike-a-Thong:  Group run with Garth, Lesley, Paul, Ray and Jeff.  Gorgeous weather, in 40s.  Some light snow on ground earlier in day.  Lots of navigational and other stops.  One wrong turn toward end cost four of us extra mileage, so we then shortcutted to finish, ending up with one or so miles short of full twenty(ish).  Challenging, fairly technical.  Good amount of climbing. Pace slowed overall by large size of group, but picked up as four of us were focused on trying to finish it and minimize stoppage time. Runs:  6 (5 days) Longest:  5:55 (19 miles, Hike-a-Thong, Sterling Forest, mostly single track) B2B:  Friday 15 miles on Bridle Path in 2:13 (9:00 pace) + Saturday 19 miles trail = 34 miles/8:08 time on feet Strength:  1 X legs, 1 X IronStrenght/full body, no

Week ending February 5 Overview:  A good week overall.  Extending the time on feet.  First time doing six hour run since mid-November.  I was unexpectedly "out of it" the next morning (little lightheaded, nauseous) so had to cancel the planned Sat. run and B2B plan.  Also did my first two a day in this training cycle, and my first speedwork session since the hamstring injury. So all in all can't complain! Runs:  5 (4 days) Total running time:  About 10 hours. Speed session (Mike Keohane coach):  10 X quarter on E. Park Drive from 90th St.  Did in controlled fashion, descending from 2:02 down to about 1:43.  Minute rests.  Stayed within myself.  Felt a little hamstring "noise" last couple reps, and made sure not to test out a faster "gear" I knew was lurking in there.  Smart transition back into speed!  Hadn't done organized speed since early November. Long run:  23.2 single track miles in 6:05 counting all stoppage time (Friday).  Solo ru