Weekly Log: 4.29.13 - 5.5.13

With my first ultra in the rearview mirror and no planned races in May, it's time to focus on speed and general fitness.  I'm running the JP Morgan Corporate Challenge up in Beantown at the end of June and I'd like to do really well.  It's a 3.5 miler so speed's the thing!  I'm sure I'll throw in a race or two before then but this is the next event I'm focusing on.

Monday - Smithfield, RI - 4.1 miles

Just an easy run around Fidelity to shake out the old bones after TARC.  Legs were creaky at first but they warmed up soon enough.

Tuesday - 0 miles

P90X Chest & Back (60 minutes)

Wednesday - 0 miles

P90X Yoga X (60 minutes)

Holy soreness!  My chest and shoulders feel like they're filled with cement today.  I knew I pushed it in yesterday's workout and here's the proof.  Good stuff.

Thursday - West Warwick, RI - 7.5 miles

Every morning during the misery which is my morning commute I pass over a bike path near the beginning of 295 in Warwick.  I've always wondered where it goes so I did some research and learned of the Washington Secondary Bike Path, which runs from Coventry to Cranston.  It's an abandoned rail corridor that's been converted to a paved path but there are remnants of the railbed alongside that were left as a historical reminder.  I decided to check it out on my morning run.

Parking lots for this path are spaced pretty generously and I picked one in West Warwick so that I could head into Coventry.  My initial impressions of the bike path were not positive.  Vegetation was overgrown, trash littered the sides and the profane services of a certain Sarah were scrawled many times on the fences.  Once the path moved beyond the seedy underbelly of West Warwick, things improved tremendously.  The quality of the path was better and the neighborhoods became more sparse and pleasant.

There was a cool bridge that led over the Pawtuxet River and I explored some short trails on the other side.  Jumping back on the path, the surroundings became more and more rural.  I came upon the Merrill Whipple Conservation Area and knew I had to check it out.  This was a little forest with smooth wide trails which led to a pond.  Reaching the shore, I was pleased.  Two canadian geese were out in the marsh, honking and pecking for food.  I could see a few sunfish near the shore that swam away as I approached.  Just a charming spot.  I immediately wished I had a fishing pole and a couple of beers (I haven't fished in years but I think I may have to rectify that.)

After spending a few moments basking in the good vibes, I made my way back to the bike path and headed back to the car.  The sun was shining and it felt good to work up a sweat.  A fine run.

Friday - Smithfield, RI - 6 miles

P90X Shoulders & Arms (50 minutes)

I hit the woods behind Fidelity for some easy miles on the trails.  Someone left a big bag of trash on one of the wider tracks.  Bastards!  Ran a less frequented (for me) trail and discovered the ruins of a very old grave site deep in the woods.  The words were long gone from the stone marker and someone (or something) had dug a hole in front of it.  It's bad mojo to mess with the dead.  Moving on, I attempted to beat my own segment on a fun twisty section of singletrack and then made my way back to civilization.

Saturday - 0 miles

Sunday - 0 miles

A rare zero for the whole weekend.  I had lots of yard work to keep me busy and didn't have any particular desire to go for a run.  I feel good post-TARC but I think an easy weekend off the roads/trails will do my body good.  We'll take it up a notch next week.

Weekly Mileage: 17.6 miles

Year to Date: 576.3 miles