Sunday, December 30th
Shovel time followed by 6 miles in 38 minutes on the treadmill. Starting off light and finished around 6 minute pace. This run reminded me of how boring treadmills can be. Light stretch after.
Monday, December 31st
5+ miles on Weekapaug roads on this chilly morning. I didn't wear my space watch today but figured out I was averaging 6:40 pace. With icy roads, there were a few fun, tricky spots on this run. I came home stretched for 20 minutes and finished painting a room. I guess I'm going to take the rest of the year off from running!!
On a side note, congratulations to Jonny Hammett on reaching his 3000th mile for 2012. That is quite an accomplishment!
Tuesday January 1st
Happy New Year!
a.m. 3 miles bright and early with Kelsey and Dave. We ran a slog (slow jog) pace.
p.m. 30 minutes of stretching.
Wednesday, January 2nd
5 miles (maybe), 40 minutes
With the holidays over and the reality of winter setting in, I was looking for something to lift my spirits. I decided I needed some kind of adventure and had a Christmas gift from last year that I have been dying to try. I suited up in the most ridiculous outfit I could come up with (Eskimo camouflage hat, head lamp, hoodie, and running pants) and drove over to Weekapaug Country Club. With just enough snow on the ground, I decided to take my snowshoes and try running some loops around the course. Initially, I felt like I the snow shoes were going to fall off and that I wouldn't be able to run for long. After running a few minutes, I became more comfortable and ended up running for a total of 30 minutes. After taking off the snowshoes, I jogged over to a small hill close by and did 5 hill accelerations. I had a ton of fun playing in the snowshoes and hope to do this again in the near future.
Thursday, January 3rd
Yoga-90 minutes.
Friday, January 4th
445 Club run with Jeff. We covered about 7 miles at 6:36 pace on some local hilly roads (Moonlight, Urso, Meadow Ridge). I'm not sure if it was the cold temps or hills, but I was feeling this run big time. It was definitely fun to get out there with Jeff as we knocked Old Man Winter one in the kisser!
Saturday, January 5th
6 miles...did the first 5 miles on beach roads with Kelsey and then picked up Lulu for a fairly fast mile. Great morning for a nice winter run! Followed the run up with a 10 minute stretch.
Weekly Totals:
Running: 33 miles
Stretching: 80 minutes
Yoga: 90 minutes
Lulu's miles: 1
YTD:
Miles: 22
Lulu's miles: 1
Synopsis: Solid week overall. I've been trying to tentatively plan out a racing schedule for the winter/spring and am having a tough time getting motivated to race. I'm not sure if my lack of motivation is from racing too often this past fall, the cold weather, or lack of improvement in my performances. I'm planning on using some of the races from the South County 4th Season series as general hard workouts and motivators. Racing with WTAC should pump me up a bit as well.
Pros:
-Trying out snow shoe running
-I was able to complete lots of stretching.
-No hardcore hip pain
Cons:
-Not completing a speed workout or semi long run
-Not doing any strength work
Sunday, December 30, 2012
2013
To me, forward motion is a way of life. As we transition into 2013, my focus remains on good things. In my own personal running world, I haven't even come close to any of my personal bests in the past years. However, after 17 years of being a runner (2 of which I barely ran due to injury), I still love running and remain highly motivated.
As I think for goals for the new year, I certainly want to get faster, become more injury resistant, and simply have fun. My favorite racing distance, which will come as no surprise to anyone who knows me, remains the 5k. I hope to run a bunch of them 2013 and want to get under 16:30 again. I'd also like to run a solid half marathon or two. Regarding team racing, I'm proud to be a member of the WTAC and hope to go to battle often with those cats. The goals, energy, and enthusiasm of my teammates are big motivators for me.
In 2012, I was most happy to re-engage in a more formal running program. My racing highlights included getting back to 16:30 in the 5k, breaking 1:18 in the Hartford Half after being injured for most of the summer, and my back-to-back wins from my November racing "experiment." My greatest lowlight of 2012 was my July hip injury while sharpening up for a mile race. The injury not only caused me to shut down for a few months, but left me with some lasting issues to deal with.
All in all, 2012 was a good year. I hope 2013 is even better! Forward motion in all aspects of life. Let's go get em.
Sunday, December 23, 2012
December 23rd through December 29th
Christmas and the last week of 2012..
Monday, December 24th
7 miles
3.5 miles with Kelsey in Wahaneeta Preserve. After running some of these trails on Saturday, I wanted to show Kelsey the area. We didn't do too much exploring and mostly stayed on the same trails. After arriving home, I switched into my road shoes, picked up Lulu, and ran another 3.5 miles to my parents house at 6:30 pace.
Tuesday, December 25th
Merry Christmas!!
With a busy Christmas schedule on tap, Kelsey and I ran 3 miles really early before the days festivities began. Sore and tight.
Wednesday, December 26th
Track Workout at Chariho High with WTAC Crew (Jeff, Jonny, Muddy) and Glenn.
3 mile warmup
4X200-200-400 with 200 jog rests between reps and a 400 jog between sets.
3 mile cooldown
During my college days, this was a "bread and butter" workout during track season. Sets and speeds would vary, but I always liked this workout. Not sure of my exact splits...All of my averages were between 33-35 seconds for the 200s and my 400s ranged from 68-71. Overall, I was really happy with this workout because I remained consistent and in control throughout. The rest of the guys also did well by remaining consistent and finishing strong. I am especially happy to report that I did not have hip pain today. I wish I could do a workout with the guys like this every week.
It was neat to finally meet Glenn. He was the lone member of the infamous Hammett Endurance Clan that I had not met yet.
Thursday, December 27th
a.m. 60 minutes of core work..pushups, pullups, single leg squats, bench press, bent over rows, ab work, planks, and hip work.
p.m. public skating at URI with my Dad for a couple of hours. With all the kiddies on Christmas Break, the place was packed. It was a cool opportunity to spend some quality time with my Dad. We chatted about our hockey playing days and how fun it is to skate.
Friday, December 28th
7 miles
Met up with Jonny Miles and Mike B. on this blustery morning for a tempo workout at Ninigret Park. We literally warmed up for 3 miles on the preserve trails before digging into the 4X1000m workout. Prior the start, we discussed running them at T pace, which basically means a comfortable hard. Overall, I felt pretty good throughout the workout even though I did not enjoy the slight wind gusts on the back side of the field. Jonny and Mike ran strong as well. It was neat to help Jonny close in on that 3000 mile mark for 2012.
Splits (3:23, 3:23, 3:19, 3:14)
*I had previously ran this workout with Kelsey and had measured out loops on the field to come right around .63 miles or 1000m.
Saturday, December 29th
5+ miles with Kelsey and Lulu through Weekapaug. We ran at right around 7:30 pace, which led to a really nice recovery run for me. While running today, there was a feeling of snow in the air. After finishing up the run, I quickly indulged in some strawberry milk and followed up with 30 minutes of stretching.
Totals
Miles: 31
P90x: Core Synergistics, Stretch X
Core/Weights: 60 minutes
Ice Skating: 2 hours
Weekly Goals:
Keep Moving
Continue to improve flexibility and strength in the hips and core.
Run comfortably
Have fun
Sunday, December 23rd
P90x Core Synergistics-60 minutes
Challenging, but manageable workout.
Originally, I had planned on doing the plyometric routine again this morning but had some calf soreness on my left side. I looked through the various workouts and was looking for something low impact that would continue to help me out.
Monday, December 24th
7 miles
3.5 miles with Kelsey in Wahaneeta Preserve. After running some of these trails on Saturday, I wanted to show Kelsey the area. We didn't do too much exploring and mostly stayed on the same trails. After arriving home, I switched into my road shoes, picked up Lulu, and ran another 3.5 miles to my parents house at 6:30 pace.
Tuesday, December 25th
Merry Christmas!!
With a busy Christmas schedule on tap, Kelsey and I ran 3 miles really early before the days festivities began. Sore and tight.
Wednesday, December 26th
Track Workout at Chariho High with WTAC Crew (Jeff, Jonny, Muddy) and Glenn.
3 mile warmup
4X200-200-400 with 200 jog rests between reps and a 400 jog between sets.
3 mile cooldown
During my college days, this was a "bread and butter" workout during track season. Sets and speeds would vary, but I always liked this workout. Not sure of my exact splits...All of my averages were between 33-35 seconds for the 200s and my 400s ranged from 68-71. Overall, I was really happy with this workout because I remained consistent and in control throughout. The rest of the guys also did well by remaining consistent and finishing strong. I am especially happy to report that I did not have hip pain today. I wish I could do a workout with the guys like this every week.
It was neat to finally meet Glenn. He was the lone member of the infamous Hammett Endurance Clan that I had not met yet.
Thursday, December 27th
a.m. 60 minutes of core work..pushups, pullups, single leg squats, bench press, bent over rows, ab work, planks, and hip work.
p.m. public skating at URI with my Dad for a couple of hours. With all the kiddies on Christmas Break, the place was packed. It was a cool opportunity to spend some quality time with my Dad. We chatted about our hockey playing days and how fun it is to skate.
Friday, December 28th
7 miles
Met up with Jonny Miles and Mike B. on this blustery morning for a tempo workout at Ninigret Park. We literally warmed up for 3 miles on the preserve trails before digging into the 4X1000m workout. Prior the start, we discussed running them at T pace, which basically means a comfortable hard. Overall, I felt pretty good throughout the workout even though I did not enjoy the slight wind gusts on the back side of the field. Jonny and Mike ran strong as well. It was neat to help Jonny close in on that 3000 mile mark for 2012.
Splits (3:23, 3:23, 3:19, 3:14)
*I had previously ran this workout with Kelsey and had measured out loops on the field to come right around .63 miles or 1000m.
Saturday, December 29th
5+ miles with Kelsey and Lulu through Weekapaug. We ran at right around 7:30 pace, which led to a really nice recovery run for me. While running today, there was a feeling of snow in the air. After finishing up the run, I quickly indulged in some strawberry milk and followed up with 30 minutes of stretching.
Totals
Miles: 31
P90x: Core Synergistics, Stretch X
Core/Weights: 60 minutes
Ice Skating: 2 hours
Sunday, December 16, 2012
December 16th through December 22nd
Sunday, December 16th
P90x Plyometric Session-60 minutes
In 2010, I decided to give P90x a try. Prior to the program, I was a gym rat and was also doing some cardio routines (occasional runs and bike rides down by the beach). I did most of the program but did not enjoy the length of the daily sessions. Typically, a daily session took at least an hour. So, I gave up the program and promised myself that I would still incorporate parts of this program into my training. Needless to say, that didn't last too long.
After reading another blog, I came up with the idea of doing some P90x while I work my way back from injury and increase the strength and flexibility of my hips. Overall, I liked the routine. Lots of body weight activities and lateral movements. As runners, we are constantly moving forward. In the process of running, we end up neglecting some of the muscles required to run well. *I do believe that trail running works the legs better than roads. With trails, you constantly have to adjust your footing and movement. I'll do this routine again soon...maybe even once a week!
Monday, December 17th
4+ mile run in the dark after work. Despite soreness from yesterday's activity, I felt pretty good. No major hip pain...I chalk today up as a win!
20 minutes of light stretching to finish the day off.
Tuesday, December 18th
90 minutes, 90 degrees..hot yoga..
The temps alone were killing me!
Wednesday, December 19th
Christmas Light Run with Jeff and Mike B. through Westerly.
6 miles, relaxed pace, good conversation as usual. Tight.
Thursday, December 20th
4 miles
Today I had a quick window of time to do some type of physical activity, so I opted for my favorite activity, running. As I went to the closet to get my running shoes, Lulu went wild and her enthusiasm alone encouraged me to bring her along. We covered a road loop at 6:30 pace in the dark. Hip tightness started on the right side at the beginning of the run and ended up being on my left side by the end..awesome.
-Finished things up with a quick stretch.
Friday, December 21st
a.m. A little different version of the 445 Club...solo 35 minute core workout..planks, stretching, and all that fun stuff.
Later in the day, I participated in the Annual Student/Staff Floor Hockey Game at one of the schools I work at. The game was short and there were shifts, but I was still able to get my sweat on. Fun time.
p.m. The Mews for another form of cross training.
Saturday, December 22nd
a.m. 8ish
Ran with Team WTAC (Jeff, Jonny, Mike, Muddy, Seth) in the Woody Hill/Wahaneeta trails. Being so close to home and not having previously known about these trails, I remain amazed by this area. Since I'm a slacker, I ditched the guys around 8 miles as they continued on their 14-15 mile journey. It was really neat to have so many of the team members doing a training run together. Hips did not feel bad today.
p.m. Just for fun, I added in 40 minutes of weights with some stretching.
Weekly Totals:
Miles: 22
P90x: 60 minutes
Yoga: 90 minutes
Synopsis: All things considered, this was a good week. While the hip soreness has not totally subsided, there has been improvement. With the plyometric routine, yoga, and weights, I was able to work some of those neglected muscle groups. I didn't push it with the running, but I was able to get out there and have fun on every run. My goal is be back in action for the Resolution 5k.
P90x Plyometric Session-60 minutes
In 2010, I decided to give P90x a try. Prior to the program, I was a gym rat and was also doing some cardio routines (occasional runs and bike rides down by the beach). I did most of the program but did not enjoy the length of the daily sessions. Typically, a daily session took at least an hour. So, I gave up the program and promised myself that I would still incorporate parts of this program into my training. Needless to say, that didn't last too long.
After reading another blog, I came up with the idea of doing some P90x while I work my way back from injury and increase the strength and flexibility of my hips. Overall, I liked the routine. Lots of body weight activities and lateral movements. As runners, we are constantly moving forward. In the process of running, we end up neglecting some of the muscles required to run well. *I do believe that trail running works the legs better than roads. With trails, you constantly have to adjust your footing and movement. I'll do this routine again soon...maybe even once a week!
Monday, December 17th
4+ mile run in the dark after work. Despite soreness from yesterday's activity, I felt pretty good. No major hip pain...I chalk today up as a win!
20 minutes of light stretching to finish the day off.
Tuesday, December 18th
90 minutes, 90 degrees..hot yoga..
The temps alone were killing me!
Wednesday, December 19th
Christmas Light Run with Jeff and Mike B. through Westerly.
6 miles, relaxed pace, good conversation as usual. Tight.
Thursday, December 20th
4 miles
Today I had a quick window of time to do some type of physical activity, so I opted for my favorite activity, running. As I went to the closet to get my running shoes, Lulu went wild and her enthusiasm alone encouraged me to bring her along. We covered a road loop at 6:30 pace in the dark. Hip tightness started on the right side at the beginning of the run and ended up being on my left side by the end..awesome.
-Finished things up with a quick stretch.
Friday, December 21st
a.m. A little different version of the 445 Club...solo 35 minute core workout..planks, stretching, and all that fun stuff.
Later in the day, I participated in the Annual Student/Staff Floor Hockey Game at one of the schools I work at. The game was short and there were shifts, but I was still able to get my sweat on. Fun time.
p.m. The Mews for another form of cross training.
Saturday, December 22nd
a.m. 8ish
Ran with Team WTAC (Jeff, Jonny, Mike, Muddy, Seth) in the Woody Hill/Wahaneeta trails. Being so close to home and not having previously known about these trails, I remain amazed by this area. Since I'm a slacker, I ditched the guys around 8 miles as they continued on their 14-15 mile journey. It was really neat to have so many of the team members doing a training run together. Hips did not feel bad today.
p.m. Just for fun, I added in 40 minutes of weights with some stretching.
Weekly Totals:
Miles: 22
P90x: 60 minutes
Yoga: 90 minutes
Synopsis: All things considered, this was a good week. While the hip soreness has not totally subsided, there has been improvement. With the plyometric routine, yoga, and weights, I was able to work some of those neglected muscle groups. I didn't push it with the running, but I was able to get out there and have fun on every run. My goal is be back in action for the Resolution 5k.
Sunday, December 9, 2012
December 9th through December 15th
Going into this week, I hope to incorporate a few easy 3-4 mile runs to maintain sanity. My priority for the week will continue to be stretching, core work, and some lifting.
Sunday, December 9th
a.m. Light stretch, followed by an easy 3+ mile run with Kelsey and Lulu. No major pain, just tightness. Coolest part of today's run: cows running alongside us as we ran by Langworthy Farm. 20 minute stretching sequence when we arrived home.
p.m. 20 minute core routine...planks, pull-ups, twists
Monday, December 10th
a.m. 30 minutes of core work..push-ups, planks, shoulder press, bent over rows, ab roller
p.m. 30 minutes of late night stretching before I crashed.
Tuesday, December 11th
Yoga
Wednesday, December 12th-Hips Don't Lie
3++ miles with Kelsey and Lu through Weekapaug in the dark. It was really neat to see the night sky throughout Misquamicut.
No pain in the left leg today...still tight in the right hip though..
I finished up with 25 minutes of stretching.
Thursday, December 13th
40 minutes of core, weights, & stretching.
Friday, December 14th
445 Club was back in action!
Grabbed a relaxed 6 miler with Gazelle and Mike B.
Very fun run on local beach roads. We saw shooting stars at the start of the run..you really can't beat starting your day with a sight like that. As the run progressed, the tightness creeped more and more into my hips. This is why I'm on an every-other-day running program at best.
Saturday, December 15th
I was planning on doing some type of alternative activity today to continue to rest and strengthen my hips but Kelsey asked me to join her for a 4 mile run and I obliged. Brought my side kick Lulu for the jaunt and her eagerness to run pumped me up. Finished things off with a 30 minute stretch.
Weekly Totals:
Miles: 16
Core/Stretch/Strength:
Sunday, December 9th
a.m. Light stretch, followed by an easy 3+ mile run with Kelsey and Lulu. No major pain, just tightness. Coolest part of today's run: cows running alongside us as we ran by Langworthy Farm. 20 minute stretching sequence when we arrived home.
p.m. 20 minute core routine...planks, pull-ups, twists
Monday, December 10th
a.m. 30 minutes of core work..push-ups, planks, shoulder press, bent over rows, ab roller
p.m. 30 minutes of late night stretching before I crashed.
Tuesday, December 11th
Yoga
Wednesday, December 12th-Hips Don't Lie
3++ miles with Kelsey and Lu through Weekapaug in the dark. It was really neat to see the night sky throughout Misquamicut.
No pain in the left leg today...still tight in the right hip though..
I finished up with 25 minutes of stretching.
Thursday, December 13th
40 minutes of core, weights, & stretching.
Friday, December 14th
445 Club was back in action!
Grabbed a relaxed 6 miler with Gazelle and Mike B.
Very fun run on local beach roads. We saw shooting stars at the start of the run..you really can't beat starting your day with a sight like that. As the run progressed, the tightness creeped more and more into my hips. This is why I'm on an every-other-day running program at best.
Saturday, December 15th
I was planning on doing some type of alternative activity today to continue to rest and strengthen my hips but Kelsey asked me to join her for a 4 mile run and I obliged. Brought my side kick Lulu for the jaunt and her eagerness to run pumped me up. Finished things off with a 30 minute stretch.
Weekly Totals:
Miles: 16
Core/Stretch/Strength:
Tuesday, December 4, 2012
December 2nd through December 8th
Sunday, December 2nd
4 easy miles on lightly snow covered trail in Belchertown, MA with Kelsey, Dave, Vicki, and Rocco the bulldog. I immediately had some serious soreness in my legs. I had new pain today in my left leg below the knee. I'm hopeful that this is just a weird post long run pain.
While nothing good physical happened in today's run, I was pretty impressed to see this English Bulldog bang out 4 miles..impressive!
Monday, December 3rd
am 15 minute stretching sequence
pm 5 miles...started off running comfortably and soreness/pain progressively appeared. I had to stop and walk a few times. Areas of pain included the right hip and that below knee leg pain. My assumption is that all of this is due to weakness in the Iliopsoas. Needless to say, taking some time off.
Tuesday, December 4th
0 miles
am 15 minute stretching sequence
pm 45 minute core routine...pushups, medicine ball twists, controlled body weight squats, etc.
Even without running, I could feel soreness as I moved around throughout the day. I will rest up, stretch, and strengthen. Hoping I don't have to completely shutdown, but I need to address whatever is going on before it gets worse.
Wednesday, December 5th
am-30 minute ride on a stationary bike. Starting off feeling soreness in hip and leg, but felt better after warming up.
pm-stretch, core work, bench press, bent over rows, etc.
Thursday, December 6th
60 minute stretch
Friday, December 7th
0..
Saturday, December 8th
Big Core Day..
Started off with some plyometric drills for my hip at a walking pace on my treadmill. I followed that up with a blazing 8 minute mile..the mile was to warmup but also to help me determine more about my injury. After getting off the machine, I decided to work the core by doing all kinds of planks for 20 minutes. I then decided it was time to try to be a muscle man. I alternated sets of body weight squats with a bench press/push-up combination..ended up doing 4 sets of this sequence. I got up with 5X185lbs on the bench without too much struggle and was pleasantly surprised. Immediately after finishing a set on the bench, I'd bang out 15 push-ups for cardio purposes.
All in all, this was a fun workout but it is NOT running.
Weekly Synposis
Miles: 10
Core/Stretch: lots
So from a running standpoint, this week was really bad. The pain I had Sunday and Monday gave me a clear sign that it was time to shut it down and work to heal up for 2013. I'm hopeful that the stretching and core work will help heal me up and ultimately make me a better runner. At this point, I'm not getting check by a medical professional because they generally advise me to stop running and inform me about all of the "ills" of my sport. If the pain continues, that's another story.
4 easy miles on lightly snow covered trail in Belchertown, MA with Kelsey, Dave, Vicki, and Rocco the bulldog. I immediately had some serious soreness in my legs. I had new pain today in my left leg below the knee. I'm hopeful that this is just a weird post long run pain.
While nothing good physical happened in today's run, I was pretty impressed to see this English Bulldog bang out 4 miles..impressive!
Monday, December 3rd
am 15 minute stretching sequence
pm 5 miles...started off running comfortably and soreness/pain progressively appeared. I had to stop and walk a few times. Areas of pain included the right hip and that below knee leg pain. My assumption is that all of this is due to weakness in the Iliopsoas. Needless to say, taking some time off.
Tuesday, December 4th
0 miles
am 15 minute stretching sequence
pm 45 minute core routine...pushups, medicine ball twists, controlled body weight squats, etc.
Even without running, I could feel soreness as I moved around throughout the day. I will rest up, stretch, and strengthen. Hoping I don't have to completely shutdown, but I need to address whatever is going on before it gets worse.
Wednesday, December 5th
am-30 minute ride on a stationary bike. Starting off feeling soreness in hip and leg, but felt better after warming up.
pm-stretch, core work, bench press, bent over rows, etc.
Thursday, December 6th
60 minute stretch
Friday, December 7th
0..
Saturday, December 8th
Big Core Day..
Started off with some plyometric drills for my hip at a walking pace on my treadmill. I followed that up with a blazing 8 minute mile..the mile was to warmup but also to help me determine more about my injury. After getting off the machine, I decided to work the core by doing all kinds of planks for 20 minutes. I then decided it was time to try to be a muscle man. I alternated sets of body weight squats with a bench press/push-up combination..ended up doing 4 sets of this sequence. I got up with 5X185lbs on the bench without too much struggle and was pleasantly surprised. Immediately after finishing a set on the bench, I'd bang out 15 push-ups for cardio purposes.
All in all, this was a fun workout but it is NOT running.
Weekly Synposis
Miles: 10
Core/Stretch: lots
So from a running standpoint, this week was really bad. The pain I had Sunday and Monday gave me a clear sign that it was time to shut it down and work to heal up for 2013. I'm hopeful that the stretching and core work will help heal me up and ultimately make me a better runner. At this point, I'm not getting check by a medical professional because they generally advise me to stop running and inform me about all of the "ills" of my sport. If the pain continues, that's another story.
Sunday, November 25, 2012
November 25th through December 1st
Sunday, November 25th
I decided to do an early afternoon workout at Ninigret with Kelsey. I took our overall mile pace times from last weekend and put together a tempo workout with goal paces for each of us in mind.
2 mile warm-up
3X1000-3:23, 3:18, 3:18
4X200-35, 34, 33, 32
1 mile warm down
I was stiff starting out, but felt pretty good once the workout started. Fun workout and a good way to remind the body how to run comfortably fast.
Monday, November 26th
7 miles of local roads...445 Club.
Today was one of those awesome work days where I wouldn't arrive home until late, so my best option was hitting the roads early. The only sign of life I saw this morning was the newspaper guy.
Somewhat tired, somewhat sore, and it felt good to have a run under my belt before the day really began.
Tuesday, November 27th-Ego Check
a.m. 15 minute stretch
p.m. Ego Check
"Maverick, you just did an incredibly brave thing. What you should have done was land your plane! You don't own that plane, the taxpayers do! Son, your ego is writing checks your body can't cash. You've been busted, you've lost your qualifications as section leader three times, put in hack twice by me, with a history of high speed passes over five air control towers - and one admiral's daughter!" (Stinger).
I sure was "busted" today. Top Gun is one of my all time favorite movies and this quote defines my workout performance for the day.
After chatting with Kelsey, we decided to do circuits in the basement. Going into the workout, I was still feeling sore but figured I could bang out some hard miles on the treadmill during the run portions. I was thinking of running all miles under 530 and hammering home the last couple of miles.
Here is what the workout plan consisted of:
1 mile hard on treadmill (Partner 1)
Core work consisted of abs, pushups, stretching (Partner 2)
We completed this rotation for a total of four times. Here are my run splits:
Mile 1: 6:00 (warmed up and tried to loosen up)
Mile 2: 5:27
Mile 3: 5:18 pace...made it through .85 before stopping...felt like I was going to fall off.
Mile 4: 5:55 (warmdown)
15 minutes of light stretching.
Wednesday, November 28th
5+ miles on local roads.
First three with Kelsey and Lu at an easy 7:40 pace..quite sore on the right side. After dropping them off at home, I turned on my GPS and went to work. My intent was to run harder and see how much my hips would hurt. I was also interested to see how fast I actually run when I put in short, hard efforts. I ended up running 2.2 miles over rolling terrain at 5:56 pace.
Finished up with 15 minutes of stretching.
Thursday, November 29th
Forced 0..very tight and sore in the right hip.
Did some stretching in the evening (60 minutes)
Friday, November 30th
Decided to take another 0 today.
40 minutes of core work/lifting.
Saturday, December 1st
15 mile early morning ramble with WTAC Crew (Jeff, Jonny, Mike B., & Muddy). A mixture of roads and Westerly Town Forest Trails. We added telephone pole pick-ups midrun and finished with a moderately hard mile at the end of the run. Tight in the beginning of the run, but loosened up as run progressed. Very fun.
Totals
Miles: 35
Stretching/Core/Weights: 2:40
I decided to do an early afternoon workout at Ninigret with Kelsey. I took our overall mile pace times from last weekend and put together a tempo workout with goal paces for each of us in mind.
2 mile warm-up
3X1000-3:23, 3:18, 3:18
4X200-35, 34, 33, 32
1 mile warm down
I was stiff starting out, but felt pretty good once the workout started. Fun workout and a good way to remind the body how to run comfortably fast.
Monday, November 26th
7 miles of local roads...445 Club.
Today was one of those awesome work days where I wouldn't arrive home until late, so my best option was hitting the roads early. The only sign of life I saw this morning was the newspaper guy.
Somewhat tired, somewhat sore, and it felt good to have a run under my belt before the day really began.
Tuesday, November 27th-Ego Check
a.m. 15 minute stretch
p.m. Ego Check
"Maverick, you just did an incredibly brave thing. What you should have done was land your plane! You don't own that plane, the taxpayers do! Son, your ego is writing checks your body can't cash. You've been busted, you've lost your qualifications as section leader three times, put in hack twice by me, with a history of high speed passes over five air control towers - and one admiral's daughter!" (Stinger).
I sure was "busted" today. Top Gun is one of my all time favorite movies and this quote defines my workout performance for the day.
After chatting with Kelsey, we decided to do circuits in the basement. Going into the workout, I was still feeling sore but figured I could bang out some hard miles on the treadmill during the run portions. I was thinking of running all miles under 530 and hammering home the last couple of miles.
Here is what the workout plan consisted of:
1 mile hard on treadmill (Partner 1)
Core work consisted of abs, pushups, stretching (Partner 2)
We completed this rotation for a total of four times. Here are my run splits:
Mile 1: 6:00 (warmed up and tried to loosen up)
Mile 2: 5:27
Mile 3: 5:18 pace...made it through .85 before stopping...felt like I was going to fall off.
Mile 4: 5:55 (warmdown)
15 minutes of light stretching.
Wednesday, November 28th
5+ miles on local roads.
First three with Kelsey and Lu at an easy 7:40 pace..quite sore on the right side. After dropping them off at home, I turned on my GPS and went to work. My intent was to run harder and see how much my hips would hurt. I was also interested to see how fast I actually run when I put in short, hard efforts. I ended up running 2.2 miles over rolling terrain at 5:56 pace.
Finished up with 15 minutes of stretching.
Thursday, November 29th
Forced 0..very tight and sore in the right hip.
Did some stretching in the evening (60 minutes)
Friday, November 30th
Decided to take another 0 today.
40 minutes of core work/lifting.
Saturday, December 1st
15 mile early morning ramble with WTAC Crew (Jeff, Jonny, Mike B., & Muddy). A mixture of roads and Westerly Town Forest Trails. We added telephone pole pick-ups midrun and finished with a moderately hard mile at the end of the run. Tight in the beginning of the run, but loosened up as run progressed. Very fun.
Totals
Miles: 35
Stretching/Core/Weights: 2:40
Sunday, November 18, 2012
November 18th through November 24th
Sunday, November 18th
MEWS Gear N Beer 5k, 16:44, 10th
Results
After grabbing our numbers, t-shirts, and wrist bands, Kelsey and I headed out for a 15 minute warmup. Besides being tight, I wasn't sure how I was going to do today. In my opinion, the Mews 5k is one of the more challenging races in the local area. With a hill right in the beginning and another monster in the final mile, times are unpredictable. Before the race, we chatted with my parents and headed over to the start.
As I lined up towards the front, I couldn't help but notice a variety of stud runners getting ready for the big show. The gun went off and I immediately settled in at a pace I could handle. Within a half mile of the race, I was already in "no-man's land" and was working alone. I hit the mile at 5:22 and was fairly comfortable. I continued to chase the pack and came across through the 2 mile mark just under 10:50. This was good news! I was running evenly and now I just had to make it through the final hill. As I started to climb the hill, I could hear a runner coming up behind me. I was thinking, "You have got to be kidding me? Who would come after me right now?" The runner came up aside of me and passed me by. It was the same kid who beat me handily at the Colt State Park 5 miler and Freaky 5. He immediately took charge and tried to widen the gap at the top of the hill. "This can't be happening!" I went after him on the final downhill, caught up to him, and crossed the finish line right next to him. After checking the final results, we appear tied by gun time. If you look at net time, he beats me by two seconds. Oh man.
Anyway, today was a good day. I ran 20 seconds faster than I did at this race last year. Kelsey was 4th overall in the women's category in a time of 20:04. Dave ran a 24:10 and reported being sore from last weekend's race double. We finished the day my eating some grub and refueled with beverages.
When I arrived home, I ran another 3 miles with Lu and was already sore.
15 minute stretch
Monday, November 19th
Planned 0
With meetings and such, the workday didn't end until nightfall. After the recent soreness I have been dealing with, this was a much needed day off. I did get in 40 minutes of pushups, core work, and stretching. Sore.
Tuesday, November 20th
6 miles..not a good run.
Everything felt really tight today and even the bottom of my left foot was bothering me. I didn't push it on this run with the hope that my body would work out it's own issues.
Wednesday, November 21st
a.m. 445 Club with Gazelle and Mike from Jeff's house. We covered about 7 miles through Misquamicut neighborhoods, Ocean View Highway, Avondale, and climbed some rolling hills in the final mile. We did some pick-ups on the hills and rested on the flats in that final mile. My quads and calves were still very sore so I didn't overdo it, although I was still pretty tired at the end. Fun run.
p.m. In the midst of cooking up some Thanksgiving/Turkey Day grub, Kelsey, Lulu, and I went out for an easy 3 miles. Tight and sore.
Thursday, November 22nd
4 really easy miles around Seekonk reservoir with Kelsey, Dave, & Lu. Beautiful day..stretched after the run...and TURKEY time. Still very sore.
Friday, November 23rd
6 miles on local roads and did some beach running on the Weekapaug end of Misquamicut. It was my first opportunity to see some of the damage that Sandy did on the beach side. Felt the same soreness (calves, quads, & hips). Stretched for 30 minutes post run.
Saturday, November 24th
7.6..tried my GPS watch for the first time on this windy day. I ran the first part of my loop around the beach roads. Accidentally, I set up a race with a "virtual partner" who was racing me. Fortunately for me, he was running at 9:15 p/mile so I beat him pretty good. The wind had me running at a really inconsistent pace, which I wouldn't have noticed as much without the watch. I hit 3 miles in 19 minutes and the watch informed me that the run was complete. Does this mean I should have walked home from there? I ran home and picked up Kelsey and Lu to repeat the loop.
Miles: 42
Stretch/Core/Strength: 90 minutes
Synopsis: A weird week for sure. While I was happy with my mileage, I'm not happy about the generalized soreness I experienced throughout the week. My greatest concern is getting re-injured and having to start back at square one. I've stretched and tried to rest up, but saw limited progress. Fortunately for me, I do not have any immediate racing goals. I hope to compete in another race or two in 2012 and am looking forward to 2013.
MEWS Gear N Beer 5k, 16:44, 10th
Results
After grabbing our numbers, t-shirts, and wrist bands, Kelsey and I headed out for a 15 minute warmup. Besides being tight, I wasn't sure how I was going to do today. In my opinion, the Mews 5k is one of the more challenging races in the local area. With a hill right in the beginning and another monster in the final mile, times are unpredictable. Before the race, we chatted with my parents and headed over to the start.
As I lined up towards the front, I couldn't help but notice a variety of stud runners getting ready for the big show. The gun went off and I immediately settled in at a pace I could handle. Within a half mile of the race, I was already in "no-man's land" and was working alone. I hit the mile at 5:22 and was fairly comfortable. I continued to chase the pack and came across through the 2 mile mark just under 10:50. This was good news! I was running evenly and now I just had to make it through the final hill. As I started to climb the hill, I could hear a runner coming up behind me. I was thinking, "You have got to be kidding me? Who would come after me right now?" The runner came up aside of me and passed me by. It was the same kid who beat me handily at the Colt State Park 5 miler and Freaky 5. He immediately took charge and tried to widen the gap at the top of the hill. "This can't be happening!" I went after him on the final downhill, caught up to him, and crossed the finish line right next to him. After checking the final results, we appear tied by gun time. If you look at net time, he beats me by two seconds. Oh man.
Anyway, today was a good day. I ran 20 seconds faster than I did at this race last year. Kelsey was 4th overall in the women's category in a time of 20:04. Dave ran a 24:10 and reported being sore from last weekend's race double. We finished the day my eating some grub and refueled with beverages.
When I arrived home, I ran another 3 miles with Lu and was already sore.
15 minute stretch
Monday, November 19th
Planned 0
With meetings and such, the workday didn't end until nightfall. After the recent soreness I have been dealing with, this was a much needed day off. I did get in 40 minutes of pushups, core work, and stretching. Sore.
Tuesday, November 20th
6 miles..not a good run.
Everything felt really tight today and even the bottom of my left foot was bothering me. I didn't push it on this run with the hope that my body would work out it's own issues.
Wednesday, November 21st
a.m. 445 Club with Gazelle and Mike from Jeff's house. We covered about 7 miles through Misquamicut neighborhoods, Ocean View Highway, Avondale, and climbed some rolling hills in the final mile. We did some pick-ups on the hills and rested on the flats in that final mile. My quads and calves were still very sore so I didn't overdo it, although I was still pretty tired at the end. Fun run.
p.m. In the midst of cooking up some Thanksgiving/Turkey Day grub, Kelsey, Lulu, and I went out for an easy 3 miles. Tight and sore.
Thursday, November 22nd
4 really easy miles around Seekonk reservoir with Kelsey, Dave, & Lu. Beautiful day..stretched after the run...and TURKEY time. Still very sore.
Friday, November 23rd
6 miles on local roads and did some beach running on the Weekapaug end of Misquamicut. It was my first opportunity to see some of the damage that Sandy did on the beach side. Felt the same soreness (calves, quads, & hips). Stretched for 30 minutes post run.
Saturday, November 24th
7.6..tried my GPS watch for the first time on this windy day. I ran the first part of my loop around the beach roads. Accidentally, I set up a race with a "virtual partner" who was racing me. Fortunately for me, he was running at 9:15 p/mile so I beat him pretty good. The wind had me running at a really inconsistent pace, which I wouldn't have noticed as much without the watch. I hit 3 miles in 19 minutes and the watch informed me that the run was complete. Does this mean I should have walked home from there? I ran home and picked up Kelsey and Lu to repeat the loop.
Miles: 42
Stretch/Core/Strength: 90 minutes
Synopsis: A weird week for sure. While I was happy with my mileage, I'm not happy about the generalized soreness I experienced throughout the week. My greatest concern is getting re-injured and having to start back at square one. I've stretched and tried to rest up, but saw limited progress. Fortunately for me, I do not have any immediate racing goals. I hope to compete in another race or two in 2012 and am looking forward to 2013.
Wednesday, November 14, 2012
November 11th through November 17th
Sunday, November 11th
Avondale 5k 16:44, 1st
Results
Today was phase two of my experiment. Basically, I wanted to see how my body would react to two consecutive days of racing. Going into this race, I tried to stay relaxed but was particularly worried about how my body would respond. With Jonny and Jeff getting faster every race, I went to the starting line knowing that I'd have my work cut out for me.
I lined up with the WTAC Crew and the gun went off! Jonny blasted out of the blocks and I just wanted to stay within striking distance. As we rounded one of the corners in the preserve, the wind came blasting at us. I didn't want to make Jonny do all of the work, so I decided to run next to him into the wind. I hit the mile around 5:15 with Jonny right behind me. Throughout the remainder of the race, I was able to put some distance between Jonny, Jeff, and me. I finished strong and felt great crossing the line. Surprisingly, I felt like I had a but left in the tank.
While I have no immediate plans to double up on races, I will call this experiment a success. A very fun day and great WTAC performances (including another victory for Kelsey). Congrats to Jeff and Jonny on near PR performance and Mike C. for another breakthrough. Great fun.
Pictures courtesy of the Walker's
Monday, November 12th
7 miles..half with Lulu and half on my own..local roads. Sore, but feeling okay.
Tuesday, November 13th
6 miles..42 minutes..area roads in the dark.
Still not loving day light savings..thinking about changing my blog name to Run Dark.
Tried not to force the run today. When I was a freshmen at Westfield State, I had a senior captain who always used to tell me that I needed to let the run come to me. Back then, I didn't want to hear it. Today, I understand what he meant.
15 minute stretch
Wednesday, November 14th
Another dark one.
2 mile warmup to Hell Field
8X400 ranging from 77 to 73. Note: As much as I'd like to steal Mike G's workouts, this one was just a coincidence.
Tried to focus on pace and not get hurt in the dark.
3 mile cooldown..final mile with the dog.
(7)
I was especially sore on my right side today. Due for a day off.
15 minute stretch
Thursday, November 15th
Threw down a 0 today.
45 minutes of weights, core, and stretching.
Friday, November 16th
7.5 miles with Jeff and Mike B..
445 Club here we go!
Local roads..Moonlight, Urso, Rockridge, Shore, Weekapaug Rd, Fenway Beach, Chapman, Noyes Neck, and back home.
Cruising around 645 pace throughout. A great start to the day.
Saturday, November 17th
5+ miles, 40 minutes with Kel and Lulu and Ninigret.
Very sore/tight on right side..could even feel it when I walk.
15 minute stretch
Weekly Mileage: 38
Stretching/Core: 1:30
Avondale 5k 16:44, 1st
Results
Today was phase two of my experiment. Basically, I wanted to see how my body would react to two consecutive days of racing. Going into this race, I tried to stay relaxed but was particularly worried about how my body would respond. With Jonny and Jeff getting faster every race, I went to the starting line knowing that I'd have my work cut out for me.
I lined up with the WTAC Crew and the gun went off! Jonny blasted out of the blocks and I just wanted to stay within striking distance. As we rounded one of the corners in the preserve, the wind came blasting at us. I didn't want to make Jonny do all of the work, so I decided to run next to him into the wind. I hit the mile around 5:15 with Jonny right behind me. Throughout the remainder of the race, I was able to put some distance between Jonny, Jeff, and me. I finished strong and felt great crossing the line. Surprisingly, I felt like I had a but left in the tank.
While I have no immediate plans to double up on races, I will call this experiment a success. A very fun day and great WTAC performances (including another victory for Kelsey). Congrats to Jeff and Jonny on near PR performance and Mike C. for another breakthrough. Great fun.
Pictures courtesy of the Walker's
Monday, November 12th
7 miles..half with Lulu and half on my own..local roads. Sore, but feeling okay.
Tuesday, November 13th
6 miles..42 minutes..area roads in the dark.
Still not loving day light savings..thinking about changing my blog name to Run Dark.
Tried not to force the run today. When I was a freshmen at Westfield State, I had a senior captain who always used to tell me that I needed to let the run come to me. Back then, I didn't want to hear it. Today, I understand what he meant.
15 minute stretch
Wednesday, November 14th
Another dark one.
2 mile warmup to Hell Field
8X400 ranging from 77 to 73. Note: As much as I'd like to steal Mike G's workouts, this one was just a coincidence.
Tried to focus on pace and not get hurt in the dark.
3 mile cooldown..final mile with the dog.
(7)
I was especially sore on my right side today. Due for a day off.
15 minute stretch
Thursday, November 15th
Threw down a 0 today.
45 minutes of weights, core, and stretching.
Friday, November 16th
7.5 miles with Jeff and Mike B..
445 Club here we go!
Local roads..Moonlight, Urso, Rockridge, Shore, Weekapaug Rd, Fenway Beach, Chapman, Noyes Neck, and back home.
Cruising around 645 pace throughout. A great start to the day.
Saturday, November 17th
5+ miles, 40 minutes with Kel and Lulu and Ninigret.
Very sore/tight on right side..could even feel it when I walk.
15 minute stretch
Weekly Mileage: 38
Stretching/Core: 1:30
Sunday, November 4, 2012
November 4th through November 10th
Sunday, November 4th
Tarzan Brown 5.5 mile race.
30:10, 5th/641
Results
The big story today is Kelsey. She ended up winning the women's overall race at Tarzan in a time of 35:12. I'm thrilled with her performance and proud of her!
Prior to the race, she mentioned to me that she wasn't sure she was up for racing today and that you can't run your hardest at every race. We went off for a short warmup of about 10 minutes, chatted it up with some WTAC Monsters, and headed to the start. As for my race, nothing special happened. Once again, I ran a smart pace early on and that helped me maintain position as the race proceeded on. For the first half of the race, I was locked in with Mystic Legend Spyros Barros and a Central Connecticut State Runner. Prior to reaching the turn-around point, Spyros had a solid lead and my focus remained on the college kid. We played cat and mouse a couple of times over the last few miles. When we hit the 5 mile mark (27:45), a bunch of spectators encouraged him to "beat that guy" and told him that "you got him." Those words alone were encouragement enough for me hold him off.
Afterwards, I chatted it up with teammates Jeff, Mike C., Mike B., and Steve. It was another nice showing by the Westerly Track Club. Overall, a very fun event that I'd do again in a minute. My one criticism of the event is course accuracy, but with a weird distance like 5.5 miles it doesn't really matter.
Monday, November 5
Dear Day Light Savings Time,
I see no benefit in changing the clocks. Basically, you have added an extra hour of darkness into my life. Most importantly, you are messing with my training regimen. Running in the dark on a daily basis is not cool.
Sincerely,
Tommy 5k
7+ miles
First 3 with Kelsey and Lu around Weekapaug at a pedestrian pace. Truth is, I was feeling pretty sore and tight from yesterday's run. After dropping the girls off, I went out for another 4+ miles. I headed towards the Atlantic Ave area and noticed that the National Guard was no longer patrolling. The bridge was manned by state and local police. Perhaps the National Guard is focusing their efforts on chasing a Gazelle through the area roads? Pleasantly surprised that I was running about 6:35 pace for the second part of this run.
Tuesday, November 6th
6+ miles on local roads.
First 4 with Lulu and last two two solo.
Was hoping to do some sort of mini speed workout today, but my body wasn't having it. Mapped out my first 4 miles and it turned out I was running fairly fast.
Wednesday, November 7th
a.m. 10 minute stretch
p.m. One bad man? Or simply a fool? I'm not sure I want the true answer to this question.
As I arrived home during the beginning of darkness, I had to make a decision about running inside on the treadmill or heading outside into the elements. After briefly chatting with Kelsey, she informed me that she would be using the treadmill for the next 45 minutes and then I could have it. I instantly decided that I was going to head out into the sleet and wind to do it. I threw on one of the most ridiculous get ups I could muster together....a camouflage eskimo hat, rain coat, and orange construction vest. And away I went..
I ended running area roads and spent a good amount of time doing loops at the Weekapaug Country Club. Later in the run I decided to stop at Fenway Beach to find out that there really isn't any beach left. The waves were almost crashing right on the dunes. 7 miles.
Thursday, November 8th
6 miles on Weekapaug roads in the dark. I've been sore since Monday and I'm not sure why my recovery has been so slow. Prior to finishing up, I did 6 strides since I didn't get a workout in this week. It's getting kind of depressing that all of my weekly running is happening in the dark. It makes it hard to do speed work and get quality stuff into the mix. I've decided to take tomorrow off in preparation for my weekend experiment.
15 minute stretch at night.
Friday, November 9th
0...enjoyed having the day off.
Saturday, November 10th
East Providence Charity Turkey Trot 4.3 mile race
24:03 (5:35 pace), 1st
The only solid proof I have that I actually ran this race!
I enjoyed running this very small road race in East Providence that had an old school flavor to it. After a very short warm-up jog with Dave and Kelsey, we headed over to the start, were given pre-race directions, and were given a minute to line up. I sized up the competition and determined that it was likely that I'd have a couple of runners who would give me a run for my money. Once the gun went off, two runners flew off. I placed myself within striking distance, but still was unsure how this was going to go. About 3/4 of a mile into the race I decided that I need to make a move and went after the top guy. I ran next to him for a minute, threw a surge in, and was by myself the remainder of the race. It was just a police motorcycle and me. Unfortunately, there were no mile markers on the course, so I had no idea what kind of pace I was running. The first part of the course is flat and slightly downhill, while the second part of the course has some small climbs and a long uphill finish. As I was headed towards the finish, the motorcycle cop informed me that all I had left was the climb to the finish. I'd estimate that the climb was the final .3 miles of the race. I finished comfortably, but was sore afterwards. Ran a one mile warmdown.
Kelsey also won the women's division (28:38) while Dave took home the Senior Division (32:09)
We enjoyed post race refreshments (hot chocolate, donuts, cidar, etc.) It was fun this small, low key road race.
Weekly Miles: 39
Stretching: 40 minutes
Tarzan Brown 5.5 mile race.
30:10, 5th/641
Results
The big story today is Kelsey. She ended up winning the women's overall race at Tarzan in a time of 35:12. I'm thrilled with her performance and proud of her!
Prior to the race, she mentioned to me that she wasn't sure she was up for racing today and that you can't run your hardest at every race. We went off for a short warmup of about 10 minutes, chatted it up with some WTAC Monsters, and headed to the start. As for my race, nothing special happened. Once again, I ran a smart pace early on and that helped me maintain position as the race proceeded on. For the first half of the race, I was locked in with Mystic Legend Spyros Barros and a Central Connecticut State Runner. Prior to reaching the turn-around point, Spyros had a solid lead and my focus remained on the college kid. We played cat and mouse a couple of times over the last few miles. When we hit the 5 mile mark (27:45), a bunch of spectators encouraged him to "beat that guy" and told him that "you got him." Those words alone were encouragement enough for me hold him off.
Afterwards, I chatted it up with teammates Jeff, Mike C., Mike B., and Steve. It was another nice showing by the Westerly Track Club. Overall, a very fun event that I'd do again in a minute. My one criticism of the event is course accuracy, but with a weird distance like 5.5 miles it doesn't really matter.
Monday, November 5
Dear Day Light Savings Time,
I see no benefit in changing the clocks. Basically, you have added an extra hour of darkness into my life. Most importantly, you are messing with my training regimen. Running in the dark on a daily basis is not cool.
Sincerely,
Tommy 5k
7+ miles
First 3 with Kelsey and Lu around Weekapaug at a pedestrian pace. Truth is, I was feeling pretty sore and tight from yesterday's run. After dropping the girls off, I went out for another 4+ miles. I headed towards the Atlantic Ave area and noticed that the National Guard was no longer patrolling. The bridge was manned by state and local police. Perhaps the National Guard is focusing their efforts on chasing a Gazelle through the area roads? Pleasantly surprised that I was running about 6:35 pace for the second part of this run.
Tuesday, November 6th
6+ miles on local roads.
First 4 with Lulu and last two two solo.
Was hoping to do some sort of mini speed workout today, but my body wasn't having it. Mapped out my first 4 miles and it turned out I was running fairly fast.
Wednesday, November 7th
a.m. 10 minute stretch
p.m. One bad man? Or simply a fool? I'm not sure I want the true answer to this question.
As I arrived home during the beginning of darkness, I had to make a decision about running inside on the treadmill or heading outside into the elements. After briefly chatting with Kelsey, she informed me that she would be using the treadmill for the next 45 minutes and then I could have it. I instantly decided that I was going to head out into the sleet and wind to do it. I threw on one of the most ridiculous get ups I could muster together....a camouflage eskimo hat, rain coat, and orange construction vest. And away I went..
I ended running area roads and spent a good amount of time doing loops at the Weekapaug Country Club. Later in the run I decided to stop at Fenway Beach to find out that there really isn't any beach left. The waves were almost crashing right on the dunes. 7 miles.
Thursday, November 8th
6 miles on Weekapaug roads in the dark. I've been sore since Monday and I'm not sure why my recovery has been so slow. Prior to finishing up, I did 6 strides since I didn't get a workout in this week. It's getting kind of depressing that all of my weekly running is happening in the dark. It makes it hard to do speed work and get quality stuff into the mix. I've decided to take tomorrow off in preparation for my weekend experiment.
15 minute stretch at night.
Friday, November 9th
0...enjoyed having the day off.
Saturday, November 10th
East Providence Charity Turkey Trot 4.3 mile race
24:03 (5:35 pace), 1st
The only solid proof I have that I actually ran this race!
I enjoyed running this very small road race in East Providence that had an old school flavor to it. After a very short warm-up jog with Dave and Kelsey, we headed over to the start, were given pre-race directions, and were given a minute to line up. I sized up the competition and determined that it was likely that I'd have a couple of runners who would give me a run for my money. Once the gun went off, two runners flew off. I placed myself within striking distance, but still was unsure how this was going to go. About 3/4 of a mile into the race I decided that I need to make a move and went after the top guy. I ran next to him for a minute, threw a surge in, and was by myself the remainder of the race. It was just a police motorcycle and me. Unfortunately, there were no mile markers on the course, so I had no idea what kind of pace I was running. The first part of the course is flat and slightly downhill, while the second part of the course has some small climbs and a long uphill finish. As I was headed towards the finish, the motorcycle cop informed me that all I had left was the climb to the finish. I'd estimate that the climb was the final .3 miles of the race. I finished comfortably, but was sore afterwards. Ran a one mile warmdown.
Kelsey also won the women's division (28:38) while Dave took home the Senior Division (32:09)
We enjoyed post race refreshments (hot chocolate, donuts, cidar, etc.) It was fun this small, low key road race.
Weekly Miles: 39
Stretching: 40 minutes
Monday, October 29, 2012
October 28th through November 3rd
Sunday, October 28th
6 miles
Warmed up for 3 miles with Kelsey and checked out the roaring surf! Stopped by Hell Field for a quick workout..
800-400-800-400-400-200-200
(236, 75, 231, 75, 73, 35, 35)
As usual, not sure of exact measurements but I assume the distances are pretty close based on effort. I was feeling the wind throughout the workout and wondered how my WTAC friends made out at the Charlestown 5k in Ninigret Park. Ran a mile cool down home and then rushed to a Lowe's to purchase an emergency sump pump in case Sandy gets nasty!
Monday, October 29th
a.m. 3 miles
With school cancelled and Hurricane Sandy moving in, I was chomping at the bit to check out some waves. Since road access was closed off, there was only one way to get to the ocean..on foot! Ran my loop and shot some pics by the overlook. It was kind of cool to have the entire place to myself. I hit some serious gusts on my way home. Followed up my run with some stretching and strength work.
p.m. 3 miles on the treadmill..19:40
Tuesday, October 30th
Let the clean-up begin..massive leaf racking and yard work.
Easy 4 miles with Kelsey and Lu. Roads of Weekapaug were shut down to traffic but we made the trek down on foot. From the sounds of it, Weekapaug is in much better shape than Misquamicut,
Wednesday, October 31st
a.m. 7 miles..
Part 1: I really wanted to check out Misquamicut with Kelsey, so I decided to park at Champlain and attempt to make a trek down. Unfortunately, we do not have Gazelle skills and were immediately turned back from any direction we tried to go. Instead we cruised around Shore Road, Champlain, and finally went down to the salt pond through Lathrop to check things out.
Part 2: Let's try things from the other side! Struck out on the other side of Atlantic Ave as well. Ran another 4 miles through Weekapaug with Lu.
p.m. 15 minute stretch
Thursday, November 1st
3 mile warm-up with Kelsey before she dumped me off at Hell Field to do some work.
8X300m ranging from 57 to 60 seconds. I tried to focus on my turnover throughout the reps and didn't worry about my times since I'm not sure of the accuracy of the distance anyway. I felt really good and strong today. This workout was a confidence builder.
2 mile cool down.
Friday, November 2nd
Took advantage of not having school by meeting up with Jeff at 7 am for an 11 miler through the newest Westerly Land Trust Property and Woody Hill. The run was awesome and it is always nice to explore and play on new trails. We did a ton of "bushwacking" today. The whole experience reminded of one of my favorite tag team wrestling groups growing up.
Luke and Butch? Or Jeff and Tom?
Saturday, November 3rd
4 easy miles with Kel and Lu at Ninigret.
Overly tired today and not sure why.
Weekly Totals:
Mileage: 43
Strength/Stretching: 35 minutes
6 miles
Warmed up for 3 miles with Kelsey and checked out the roaring surf! Stopped by Hell Field for a quick workout..
800-400-800-400-400-200-200
(236, 75, 231, 75, 73, 35, 35)
As usual, not sure of exact measurements but I assume the distances are pretty close based on effort. I was feeling the wind throughout the workout and wondered how my WTAC friends made out at the Charlestown 5k in Ninigret Park. Ran a mile cool down home and then rushed to a Lowe's to purchase an emergency sump pump in case Sandy gets nasty!
Monday, October 29th
a.m. 3 miles
With school cancelled and Hurricane Sandy moving in, I was chomping at the bit to check out some waves. Since road access was closed off, there was only one way to get to the ocean..on foot! Ran my loop and shot some pics by the overlook. It was kind of cool to have the entire place to myself. I hit some serious gusts on my way home. Followed up my run with some stretching and strength work.
p.m. 3 miles on the treadmill..19:40
Tuesday, October 30th
Let the clean-up begin..massive leaf racking and yard work.
Easy 4 miles with Kelsey and Lu. Roads of Weekapaug were shut down to traffic but we made the trek down on foot. From the sounds of it, Weekapaug is in much better shape than Misquamicut,
Wednesday, October 31st
a.m. 7 miles..
Part 1: I really wanted to check out Misquamicut with Kelsey, so I decided to park at Champlain and attempt to make a trek down. Unfortunately, we do not have Gazelle skills and were immediately turned back from any direction we tried to go. Instead we cruised around Shore Road, Champlain, and finally went down to the salt pond through Lathrop to check things out.
Part 2: Let's try things from the other side! Struck out on the other side of Atlantic Ave as well. Ran another 4 miles through Weekapaug with Lu.
p.m. 15 minute stretch
Thursday, November 1st
3 mile warm-up with Kelsey before she dumped me off at Hell Field to do some work.
8X300m ranging from 57 to 60 seconds. I tried to focus on my turnover throughout the reps and didn't worry about my times since I'm not sure of the accuracy of the distance anyway. I felt really good and strong today. This workout was a confidence builder.
2 mile cool down.
Friday, November 2nd
Took advantage of not having school by meeting up with Jeff at 7 am for an 11 miler through the newest Westerly Land Trust Property and Woody Hill. The run was awesome and it is always nice to explore and play on new trails. We did a ton of "bushwacking" today. The whole experience reminded of one of my favorite tag team wrestling groups growing up.
Saturday, November 3rd
4 easy miles with Kel and Lu at Ninigret.
Overly tired today and not sure why.
Weekly Totals:
Mileage: 43
Strength/Stretching: 35 minutes
Sunday, October 21, 2012
October 21st through October 27th
Sunday, October 21st
EPFD Freaky 5k-17:06, 2nd
Results
I was already up in East Providence for a family bash at Kelsey's parents' house. I ran and won the Freaky 5k last year and figured I'd give the race another shot going into this year. Going into the race, I had little to no rest, but not too many miles under my belt. It was pretty neat because a bunch of Kelsey's family members run the race every year and our entire entourage totaled 5. I warmed up for a little less than 15 minutes with Kelsey and then headed over to the start to listen to some bagpipers.
While lining up at the start, the competition looked strong. I noticed Sean, the guy who recently beat me in a 5 miler at Colt State Park, and knew today was going to be a battle. As the fire engine horns blew, the race shot out. There were some young guns right up front and I had a feeling they would drop off shortly. After about a half mile, Sean took the lead with a young dude right on his heels. I sat back in striking distance hoping they would come back to me and things would come together. I crossed the first mile in 5:24 and 5th place. Right after the mile, I was able to pick off a few of the young guns and was now chasing the top two guys. Heading towards mile 2, I caught the younger guy who was holding second throughout the race and could immediately tell that he wasn't coming back to me. My new focus was on Sean. He held a sizable lead and I knew it would take an outstanding final mile for me to get him. Unfortunately, the last mile also holds a long gradual hill that would end up kicking my butt. Reaching the top of the hill, it seemed like Sean was getting closer, but so was the finish line. I closed out fairly strong, but never caught him.
Overall, I'm disappointed with my performance and time that was slower than last year. I never like losing, but often can find satisfaction in running a fast time. Today was not my day. The event itself was still awesome and I'd do it again in a minute.
On a positive note, Kelsey banged out a nice PR and ran 19:50. Nice to see her continue to progress.
Monday, October 22nd
6 miles, 41 minutes..local roads
With long work days and other commitments this week, 4:45 am club it is! Threw on my head lamp and vest and got at it.
Tuesday, October 23rd
a.m. 15 minute stretch
p.m. Today was my only real opportunity to do a workout this week, so I decided to make the trek over to Ninigret to do a ladder workout with Kelsey. After about a mile warmup, we did the following ladder workout-200-400-600-800-800-400-400-200
Since I didn't know exact field measurements, I ran off of predicted times.
35, 75, 145, 230, 235, 75, 75, 35
I was definitely feeling the heat as I was going "down" the ladder. We finished with a light 15 minute cool down. Sore and tight by the end, but happy to get some quality work in.
Wednesday, October 24th
6 miles, 43 minutes.
Another 4:45 Club Day...work is kicking my butt!
Thursday, October 25th
3 miles on local roads..4:45 Club
Friday, October 26th
7 miles, 46 minutes on area roads.
After a number of early morning runs this week, I was glad to have Jeff join me for what turned out to be a great run. Highlights of the run included cruising for a few of the miles and checking out the new Weekapaug Inn.
Saturday, October 27th
9 miles..
Started from my house, cruised down Shore Road, played in Champlain for approximately 25 minutes, and made the trek back home. Upon entry in Champlain, I immediately had difficulty following the trails with all of the leaves on the ground. I was given a quick reminder of my poor trail running skills when I took a good digger on some covered roots. The rest of my time in the trails was fun. I ran with wind in my face the entire run home and finished pretty beat.
Weekly Total: 41 miles.
Reflection:
-Happy to get in some solid mileage
-I don't love the idea of running so many early morning runs, but it is better than the alternative.
-Need to keep up with a weekly workout.
-Work on stretching this upcoming week (ended the week with calf/hop tightness).
EPFD Freaky 5k-17:06, 2nd
Results
I was already up in East Providence for a family bash at Kelsey's parents' house. I ran and won the Freaky 5k last year and figured I'd give the race another shot going into this year. Going into the race, I had little to no rest, but not too many miles under my belt. It was pretty neat because a bunch of Kelsey's family members run the race every year and our entire entourage totaled 5. I warmed up for a little less than 15 minutes with Kelsey and then headed over to the start to listen to some bagpipers.
While lining up at the start, the competition looked strong. I noticed Sean, the guy who recently beat me in a 5 miler at Colt State Park, and knew today was going to be a battle. As the fire engine horns blew, the race shot out. There were some young guns right up front and I had a feeling they would drop off shortly. After about a half mile, Sean took the lead with a young dude right on his heels. I sat back in striking distance hoping they would come back to me and things would come together. I crossed the first mile in 5:24 and 5th place. Right after the mile, I was able to pick off a few of the young guns and was now chasing the top two guys. Heading towards mile 2, I caught the younger guy who was holding second throughout the race and could immediately tell that he wasn't coming back to me. My new focus was on Sean. He held a sizable lead and I knew it would take an outstanding final mile for me to get him. Unfortunately, the last mile also holds a long gradual hill that would end up kicking my butt. Reaching the top of the hill, it seemed like Sean was getting closer, but so was the finish line. I closed out fairly strong, but never caught him.
Overall, I'm disappointed with my performance and time that was slower than last year. I never like losing, but often can find satisfaction in running a fast time. Today was not my day. The event itself was still awesome and I'd do it again in a minute.
On a positive note, Kelsey banged out a nice PR and ran 19:50. Nice to see her continue to progress.
Monday, October 22nd
6 miles, 41 minutes..local roads
With long work days and other commitments this week, 4:45 am club it is! Threw on my head lamp and vest and got at it.
Tuesday, October 23rd
a.m. 15 minute stretch
p.m. Today was my only real opportunity to do a workout this week, so I decided to make the trek over to Ninigret to do a ladder workout with Kelsey. After about a mile warmup, we did the following ladder workout-200-400-600-800-800-400-400-200
Since I didn't know exact field measurements, I ran off of predicted times.
35, 75, 145, 230, 235, 75, 75, 35
I was definitely feeling the heat as I was going "down" the ladder. We finished with a light 15 minute cool down. Sore and tight by the end, but happy to get some quality work in.
Wednesday, October 24th
6 miles, 43 minutes.
Another 4:45 Club Day...work is kicking my butt!
Thursday, October 25th
3 miles on local roads..4:45 Club
Friday, October 26th
7 miles, 46 minutes on area roads.
After a number of early morning runs this week, I was glad to have Jeff join me for what turned out to be a great run. Highlights of the run included cruising for a few of the miles and checking out the new Weekapaug Inn.
Saturday, October 27th
9 miles..
Started from my house, cruised down Shore Road, played in Champlain for approximately 25 minutes, and made the trek back home. Upon entry in Champlain, I immediately had difficulty following the trails with all of the leaves on the ground. I was given a quick reminder of my poor trail running skills when I took a good digger on some covered roots. The rest of my time in the trails was fun. I ran with wind in my face the entire run home and finished pretty beat.
Weekly Total: 41 miles.
Reflection:
-Happy to get in some solid mileage
-I don't love the idea of running so many early morning runs, but it is better than the alternative.
-Need to keep up with a weekly workout.
-Work on stretching this upcoming week (ended the week with calf/hop tightness).
Monday, October 15, 2012
October 14th through October 20th
Sunday, October 14th
6 miles..solid pace. Shore Rd, Moonlight, &Urso loop.
Sore.
Monday, October 15th
a.m. 15 minutes of stretching
p.m. 7 miles...first 6 on local roads, followed up with another mile with Lulu pretty hard through the neighborhood. We couldn't beat the rain and ended up soaked. Light post run stretch, sore again.
Tuesday, October 16th
Off..traveled to DC
Wednesday, October 17th
5 miles on the hotel treadmill at 5 am.
Sorry Jeff...no great stories to report for DC..no running through the mall or by any monuments. With serious supervising commitments and highways surrounding the hotel for very early AM runs, this is it,
Thursday, October 18th
5 miles on hotel treadmill at 5 am.
Quick post run stretch
Friday, October 19th
5 miles on hotel treadmill at 5 am..eventful I know!
Quick post run stretch.
Exhausted from the week
While in DC, I logged some serious miles on foot and the days seemed endless. It was sweet to check out all of the monuments. As the bus was departing from Washington, runners were starting to pour in for the Army 10 miler. How cool would it be to do that one?
Saturday, October 20th
7 miles on local roads. It definitely felt great to be back in Rhody!
Total Miles: 35
Time didn't all me to do anything productive this past week. As the week closed out, I just felt tired.
6 miles..solid pace. Shore Rd, Moonlight, &Urso loop.
Sore.
Monday, October 15th
a.m. 15 minutes of stretching
p.m. 7 miles...first 6 on local roads, followed up with another mile with Lulu pretty hard through the neighborhood. We couldn't beat the rain and ended up soaked. Light post run stretch, sore again.
Tuesday, October 16th
Off..traveled to DC
Wednesday, October 17th
5 miles on the hotel treadmill at 5 am.
Sorry Jeff...no great stories to report for DC..no running through the mall or by any monuments. With serious supervising commitments and highways surrounding the hotel for very early AM runs, this is it,
Thursday, October 18th
5 miles on hotel treadmill at 5 am.
Quick post run stretch
Friday, October 19th
5 miles on hotel treadmill at 5 am..eventful I know!
Quick post run stretch.
Exhausted from the week
While in DC, I logged some serious miles on foot and the days seemed endless. It was sweet to check out all of the monuments. As the bus was departing from Washington, runners were starting to pour in for the Army 10 miler. How cool would it be to do that one?
Saturday, October 20th
7 miles on local roads. It definitely felt great to be back in Rhody!
Total Miles: 35
Time didn't all me to do anything productive this past week. As the week closed out, I just felt tired.
Monday, October 8, 2012
October 7th through October 13th
Sunday, October 7th
Definitely feeling "post-wedding effects."
Shot up to Providence to the Grog N Jog Run. Prior to the race, I went for an easy 3 miler on some trails in East Providence with Dave, Kelsey, and Lulu. It definitely felt good to get some blood flowing in the legs despite the soreness from dancing.
Grog N Jog: As we arrived at the race, the rain was pouring down. My team's name was Run S'More. With the cold rain and general soreness, I thought to myself, "oh man." I then realized I was running a fun 1 1/4 mile race with a huge piece of cardboard on my back (I was one of the graham crackers). I ran the lead leg and handed off to Kelsey in second place. I think my best work in this event was taking care of the beverage. I have no idea what place we finished, but had a blast doing the event. It really is non-competitive and almost every team has some type of costume.
(4)
Monday, October 8th
Ran an easy 2 mile warmup with Kelsey and then turned off to do some work at Hell Field.
6X400 (74,75, 74, 73, 71, 73) w/ 45 second rest.
(5)
As I arrived at the field, I noticed a huge family with two dogs hanging out there. As I jumped into my first repeat, one of the dogs, George, decided to run at me. I thought to myself, "Don't think so buddy," and I cranked it around a corner to avoid him. George looked to be a Portugese Water Dog with a hard-to-read temperament. My next few repeats were non eventful until I started rep number #5. George decided to try to chase me down this time and I ran at an all out sprint for about 100m. Once again, I beat out the mutt and he gave up. Approaching the final repeat of my mini workout, I knew he was going to be an issue. Sure enough, George must have known I was about to finish up so he really needed to get at me. This time he ran straight at me in an aggressive manner. I stopped for about 5 seconds and his owner yells, "At least he will help you run faster." I laughed a bit, but was also irritated at the same time that the owner didn't contain the dog while I was running. Two minutes later I see the dog harassing this older gentleman who likes to walk those local roads. Did the owners quickly intervene and take care of their dog? Hardly. I'm a huge dog lover, but control your animal and respect people around you.
Tuesday, October 9th
a.m. 15 minute stretch
p.m. 6+ miles...first 4 with Kelsey and Lulu and final 2+ on my own.
After an easy warm-up, I ran 5X1 min hard/easy with the dog. She was plenty fast, but called it the quits after five reps.
Wednesday, October 10th
a.m. 6 miles with Jeff...445 Club.
Really enjoyed this morning's route..especially cutting through Ice Pond Road since I'd never been on it before. Very solid effort.
p.m. 40 minutes of pushups, core, & stretching.
Thursday, October 11th
a.m. 3+ miles with Kelsey...445 Club..I kid you not. We had to pick up our race numbers in Hartford at night, so there was no other chance for a run. This one wasn't even my idea!
p.m. Race expo and dinner in Hartford.
Friday, October 12th
4 miles with Lulu..fun fall run. Sore.
Saturday, October 13th
Hartford Half Marathon 1:17:53
http://www.coolrunning.com/results/12/ct/Oct13_INGHar_set9.shtml
I left Westerly right around 5am this morning to get up to the the heartbeat. The temps in Hartford even seemed cooler than RI, so I decided to throw on some gloves and a hat for my running "event." As the gun went off, I reminded myself not to bite off more than I could chew. Throughout the race, I ran pretty evenly despite the feeling of tightness on the hills. Prior to today, I had not ran further than 7 miles since July and was really unsure of how my body would respond. Although my legs started to feel like jello after 10 miles, I was happy to be able to hang on and maintain my pace. My hardest mile was from 11 to 12 due to a gradual hill that kicked my butt. I was able to recover after 12 and cruise in to the finish.
Pros
-Time, despite lack of training/distance
-My form felt pretty good
-Tightness was not too bad and this is probably the most comfortable I've felt in months running.
-Good fun in the garden after the race and at McKinnon's with Kelsey and company.
-The "event" became a race!
Cons
-Wish my time was faster. My PR is is just under 1:15. I'd like to get closer to that.
-Need to do some more hill work. Most of my work today was done on the flats and downhills.
-Post race stomach issues.
Noteworthy splits that I remember include: Mile 1: 5:45, Mile 5: 29:30, and Mile 10: 59:28.
Weekly Miles: 40
Stretch/Core/Weights: 55 minutes
Definitely feeling "post-wedding effects."
Shot up to Providence to the Grog N Jog Run. Prior to the race, I went for an easy 3 miler on some trails in East Providence with Dave, Kelsey, and Lulu. It definitely felt good to get some blood flowing in the legs despite the soreness from dancing.
Grog N Jog: As we arrived at the race, the rain was pouring down. My team's name was Run S'More. With the cold rain and general soreness, I thought to myself, "oh man." I then realized I was running a fun 1 1/4 mile race with a huge piece of cardboard on my back (I was one of the graham crackers). I ran the lead leg and handed off to Kelsey in second place. I think my best work in this event was taking care of the beverage. I have no idea what place we finished, but had a blast doing the event. It really is non-competitive and almost every team has some type of costume.
(4)
Monday, October 8th
Ran an easy 2 mile warmup with Kelsey and then turned off to do some work at Hell Field.
6X400 (74,75, 74, 73, 71, 73) w/ 45 second rest.
(5)
As I arrived at the field, I noticed a huge family with two dogs hanging out there. As I jumped into my first repeat, one of the dogs, George, decided to run at me. I thought to myself, "Don't think so buddy," and I cranked it around a corner to avoid him. George looked to be a Portugese Water Dog with a hard-to-read temperament. My next few repeats were non eventful until I started rep number #5. George decided to try to chase me down this time and I ran at an all out sprint for about 100m. Once again, I beat out the mutt and he gave up. Approaching the final repeat of my mini workout, I knew he was going to be an issue. Sure enough, George must have known I was about to finish up so he really needed to get at me. This time he ran straight at me in an aggressive manner. I stopped for about 5 seconds and his owner yells, "At least he will help you run faster." I laughed a bit, but was also irritated at the same time that the owner didn't contain the dog while I was running. Two minutes later I see the dog harassing this older gentleman who likes to walk those local roads. Did the owners quickly intervene and take care of their dog? Hardly. I'm a huge dog lover, but control your animal and respect people around you.
Tuesday, October 9th
a.m. 15 minute stretch
p.m. 6+ miles...first 4 with Kelsey and Lulu and final 2+ on my own.
After an easy warm-up, I ran 5X1 min hard/easy with the dog. She was plenty fast, but called it the quits after five reps.
Wednesday, October 10th
a.m. 6 miles with Jeff...445 Club.
Really enjoyed this morning's route..especially cutting through Ice Pond Road since I'd never been on it before. Very solid effort.
p.m. 40 minutes of pushups, core, & stretching.
Thursday, October 11th
a.m. 3+ miles with Kelsey...445 Club..I kid you not. We had to pick up our race numbers in Hartford at night, so there was no other chance for a run. This one wasn't even my idea!
p.m. Race expo and dinner in Hartford.
Friday, October 12th
4 miles with Lulu..fun fall run. Sore.
Saturday, October 13th
Hartford Half Marathon 1:17:53
http://www.coolrunning.com/results/12/ct/Oct13_INGHar_set9.shtml
I left Westerly right around 5am this morning to get up to the the heartbeat. The temps in Hartford even seemed cooler than RI, so I decided to throw on some gloves and a hat for my running "event." As the gun went off, I reminded myself not to bite off more than I could chew. Throughout the race, I ran pretty evenly despite the feeling of tightness on the hills. Prior to today, I had not ran further than 7 miles since July and was really unsure of how my body would respond. Although my legs started to feel like jello after 10 miles, I was happy to be able to hang on and maintain my pace. My hardest mile was from 11 to 12 due to a gradual hill that kicked my butt. I was able to recover after 12 and cruise in to the finish.
Pros
-Time, despite lack of training/distance
-My form felt pretty good
-Tightness was not too bad and this is probably the most comfortable I've felt in months running.
-Good fun in the garden after the race and at McKinnon's with Kelsey and company.
-The "event" became a race!
Cons
-Wish my time was faster. My PR is is just under 1:15. I'd like to get closer to that.
-Need to do some more hill work. Most of my work today was done on the flats and downhills.
-Post race stomach issues.
Noteworthy splits that I remember include: Mile 1: 5:45, Mile 5: 29:30, and Mile 10: 59:28.
Weekly Miles: 40
Stretch/Core/Weights: 55 minutes
Tuesday, October 2, 2012
September 30th through October 6th
Sunday, September 30th
Sinus Infection..down for the count
15 minutes of stretching
Monday, October 1st
6 miles on local roads
Major sinus pain and reactions to meds.
Tuesday, October 2nd
Easy 4 miles with Kelsey and Lu.
Still not feeling well.
15 minute stretch at end of the run
Wednesday, October 3rd
5ish..
I'm starting to feel like my antibiotics are doing their job. The havoc those nasty drugs have wrecked on my stomach is another story, but that's a subject that would be best left alone in this blog. I ran the first two miles of the run lightly with Kelsey before hitting up Hell Field for some repeats. I figured if my headache came back, then at least I was in the right place for it.
6X400m with 30 seconds rest
(75, 76, 74, 73, 71, 70)
While I'm not thrilled with all of the physical issues I'm dealing with, I need to start incorporating speed work back into my routines. Quality is always worth more than quantity.
15 minutes of stretching
Thursday, October 4th
a.m. 15 minute light stretch
p.m. quick 4 miles..not sure of pace, varied my effort.
Friday, October 5th
6 solid miles..neighborhoods and sand trail before heading up to Western MA for my cousin Pat's wedding. Headache and stomach issues...ughh...
Saturday, October 6th
a.m. While spending much of the morning doing best man duties and taking care of last minute business, my cousin Pat asks me if I wanted to grab a quick run before it all began? "Pat, I think we will be able to make time. I took him to the Northampton Community Gardens, which has a nice trail system for an easy 3 miles. We probably covered it in about 28 minutes. The trails were less than a mile from where the Hotel Northampton-the site of the reception!
p.m.-the wedding and 4 hours of some serious dancing!
Weekly totals:
Miles: 28
Core/Stretch/Weights: 60 minutes
Sinus Infection..down for the count
15 minutes of stretching
Monday, October 1st
6 miles on local roads
Major sinus pain and reactions to meds.
Tuesday, October 2nd
Easy 4 miles with Kelsey and Lu.
Still not feeling well.
15 minute stretch at end of the run
Wednesday, October 3rd
5ish..
I'm starting to feel like my antibiotics are doing their job. The havoc those nasty drugs have wrecked on my stomach is another story, but that's a subject that would be best left alone in this blog. I ran the first two miles of the run lightly with Kelsey before hitting up Hell Field for some repeats. I figured if my headache came back, then at least I was in the right place for it.
6X400m with 30 seconds rest
(75, 76, 74, 73, 71, 70)
While I'm not thrilled with all of the physical issues I'm dealing with, I need to start incorporating speed work back into my routines. Quality is always worth more than quantity.
15 minutes of stretching
Thursday, October 4th
a.m. 15 minute light stretch
p.m. quick 4 miles..not sure of pace, varied my effort.
Friday, October 5th
6 solid miles..neighborhoods and sand trail before heading up to Western MA for my cousin Pat's wedding. Headache and stomach issues...ughh...
Saturday, October 6th
a.m. While spending much of the morning doing best man duties and taking care of last minute business, my cousin Pat asks me if I wanted to grab a quick run before it all began? "Pat, I think we will be able to make time. I took him to the Northampton Community Gardens, which has a nice trail system for an easy 3 miles. We probably covered it in about 28 minutes. The trails were less than a mile from where the Hotel Northampton-the site of the reception!
p.m.-the wedding and 4 hours of some serious dancing!
Weekly totals:
Miles: 28
Core/Stretch/Weights: 60 minutes
Sunday, September 23, 2012
September 23rd through September 29th
Sunday, September 23rd
a.m. 3 miles...
Warmup
4X400 with 30 seconds rest. at Hell Field. Goal of hitting my splits between 76 and 80 seconds and just getting a feel for some faster running
(79, 76, 74, 71). It was fun to run faster and despite the regular tightness, I felt good.
Warmdown-Saw the Gazelle scouting out the OCY Tri Course!
p.m. 4++ miles in Grills Preserve w/Kelsey. I've been wanting to introduce her to this area for awhile. Not sure she enjoyed bushwhacking!! Note to self--save those kinds of trails for runs with the guys!
Monday, September 24th
a.m. 15 minute stretch
p.m. 6 mile run down to windy Atlantic Ave, looped back around on the beach, and covered a few miles in Weekapaug. The views of BI were unbelievable. Lots of dudes fishing. Sore calves.
Tuesday, September 25th
a.m. 15 minute stretch
p.m. 6- Just under 6 miles on local roads around 6:30 pace. Decided to try to chase down a fellow runner who was way up ahead of me on Weekapaug Road. My goal was to catch him by the time we hit the lights at the Shore Road intersection. My game of Pac Man ended with a close call, but I didn't catch him in time. Like my Dad says, "Almost only counts in horse shoes and hand grenades."
Wednesday, September 26th
7 mile early morning run with Jeff from my house, through local neighborhoods, Fenway Beach, and back around. It was kind of neat to find a street or two in Westerly that the Gazelle was not familiar with. Normally, he is the one introducing me to new streets and places. Solid pace, solid effort, and an enjoyable start to the day.
Thursday, September 27th
a.m. 15 minute stretch
p.m. quick 3 miler w/Lulu. Impressed how fast Lu can run when she wants to.
Friday, September 28th
a.m. 15 minute stretch
p.m. 0 miles..40 minutes of core work, pushups, and stretching.
Saturday, September 29th
Friends of the Poor 5 miler at Colt State Park, 29:02, 2nd
Long story short: woke up with sinus pain, fun course, never really felt like I was racing today. Kelsey PR'd and won the women's overall.
Weekly Totals:
Running miles: 35
Stretching/Lifting/Core: 1:40
a.m. 3 miles...
Warmup
4X400 with 30 seconds rest. at Hell Field. Goal of hitting my splits between 76 and 80 seconds and just getting a feel for some faster running
(79, 76, 74, 71). It was fun to run faster and despite the regular tightness, I felt good.
Warmdown-Saw the Gazelle scouting out the OCY Tri Course!
p.m. 4++ miles in Grills Preserve w/Kelsey. I've been wanting to introduce her to this area for awhile. Not sure she enjoyed bushwhacking!! Note to self--save those kinds of trails for runs with the guys!
Monday, September 24th
a.m. 15 minute stretch
p.m. 6 mile run down to windy Atlantic Ave, looped back around on the beach, and covered a few miles in Weekapaug. The views of BI were unbelievable. Lots of dudes fishing. Sore calves.
Tuesday, September 25th
a.m. 15 minute stretch
p.m. 6- Just under 6 miles on local roads around 6:30 pace. Decided to try to chase down a fellow runner who was way up ahead of me on Weekapaug Road. My goal was to catch him by the time we hit the lights at the Shore Road intersection. My game of Pac Man ended with a close call, but I didn't catch him in time. Like my Dad says, "Almost only counts in horse shoes and hand grenades."
Wednesday, September 26th
7 mile early morning run with Jeff from my house, through local neighborhoods, Fenway Beach, and back around. It was kind of neat to find a street or two in Westerly that the Gazelle was not familiar with. Normally, he is the one introducing me to new streets and places. Solid pace, solid effort, and an enjoyable start to the day.
Thursday, September 27th
a.m. 15 minute stretch
p.m. quick 3 miler w/Lulu. Impressed how fast Lu can run when she wants to.
Friday, September 28th
a.m. 15 minute stretch
p.m. 0 miles..40 minutes of core work, pushups, and stretching.
Saturday, September 29th
Friends of the Poor 5 miler at Colt State Park, 29:02, 2nd
Long story short: woke up with sinus pain, fun course, never really felt like I was racing today. Kelsey PR'd and won the women's overall.
Weekly Totals:
Running miles: 35
Stretching/Lifting/Core: 1:40
Sunday, September 16, 2012
September 16th through September 22nd
Sunday, September 16th
a.m. 5 miles from my house through the roads of Misquamicut to pick up Dave's race number for the Surftown Half. This was a fun run because I'd be covering part of the race course. While on Atlantic, I came across one of the surf board mile markers and decided to run relatively hard to the next mile marker. I ended up running a 6:15 pretty comfortably. Watched the Trail Gods play the role of Road Warriors today in the race. Congrats to WTAC runners: Justin, Jeff, Mike B. Mike C., and Dave on some very solid racing.
p.m. 3 mile loop on area roads. 6:30 pace.
Monday, September 17th
a.m, 15 minute stretch
p.m. 5 miles on local roads with a hop on Fenway Beach in the middle.
Quads were especially sore today. 6:45/mile pace.
Tuesday, September 18th
a.m. 10 minute stretch
p.m. 40 minutes of push-ups, pull-ups, bent over rows, curls, abs, and stretching.
I was due to take the day off and have been feeling kind of bummed out that I haven't been able to train normally. My quads constantly feel extremely tight and I've been having difficulty getting comfortable on the roads. Injuries are frustrating and heal at their own pace. Errrrr...
Wednesday, September 19th
a.m. 15 minute stretch
p.m. 6 miler untimed down through Weekapaug, Fenway Beach, and area roads. My body felt better than Tuesday, but my quads still didn't seem too happy with me.
Thursday, September 20th
a.m. 15 minute stretch
p.m. 4 miles with Lulu down to the beach. Once we hit the beach, the dog was ready to fly. We hammered it home from there. Sore, but a bit better than yesterday.
Friday, September 21st
7 miles dark and early with Jeff. Avondale, Browning Road, Ocean View Highway, and Misquamicut area. Wicked neat running through Misquamicut this early!
Saturday, September 22nd
a.m. 3 miles with Lulu through Weekapauug..cruising at 6:30 pace. Like Thursday, the dog hammered the last mile. Fun.
p.m. 3 mile neighborhood loop..decent effort.
Weekly Totals:
Running Miles: 36
Stretching/Core/Lifting: 1 hour, 40 minutes
a.m. 5 miles from my house through the roads of Misquamicut to pick up Dave's race number for the Surftown Half. This was a fun run because I'd be covering part of the race course. While on Atlantic, I came across one of the surf board mile markers and decided to run relatively hard to the next mile marker. I ended up running a 6:15 pretty comfortably. Watched the Trail Gods play the role of Road Warriors today in the race. Congrats to WTAC runners: Justin, Jeff, Mike B. Mike C., and Dave on some very solid racing.
p.m. 3 mile loop on area roads. 6:30 pace.
Monday, September 17th
a.m, 15 minute stretch
p.m. 5 miles on local roads with a hop on Fenway Beach in the middle.
Quads were especially sore today. 6:45/mile pace.
Tuesday, September 18th
a.m. 10 minute stretch
p.m. 40 minutes of push-ups, pull-ups, bent over rows, curls, abs, and stretching.
I was due to take the day off and have been feeling kind of bummed out that I haven't been able to train normally. My quads constantly feel extremely tight and I've been having difficulty getting comfortable on the roads. Injuries are frustrating and heal at their own pace. Errrrr...
Wednesday, September 19th
a.m. 15 minute stretch
p.m. 6 miler untimed down through Weekapaug, Fenway Beach, and area roads. My body felt better than Tuesday, but my quads still didn't seem too happy with me.
Thursday, September 20th
a.m. 15 minute stretch
p.m. 4 miles with Lulu down to the beach. Once we hit the beach, the dog was ready to fly. We hammered it home from there. Sore, but a bit better than yesterday.
Friday, September 21st
7 miles dark and early with Jeff. Avondale, Browning Road, Ocean View Highway, and Misquamicut area. Wicked neat running through Misquamicut this early!
Saturday, September 22nd
a.m. 3 miles with Lulu through Weekapauug..cruising at 6:30 pace. Like Thursday, the dog hammered the last mile. Fun.
p.m. 3 mile neighborhood loop..decent effort.
Weekly Totals:
Running Miles: 36
Stretching/Core/Lifting: 1 hour, 40 minutes
Sunday, September 9, 2012
September 9th through September 15th
Sunday, September 9th
60 minutes of biking through Misquamicut, Avondale, and the Shore Road area. After about 50 minutes of riding, I stopped by my parents house for a quick visit and coffee. The final portion of my ride was simply a trip home. Although I don't see it happening anytime soon, I'd love to use my car less and bike more as a means of transportation. I was hoping for more physical activity (stretching, core work), but household chores and commitments prevented it.
Monday, September 10th
a.m. 15 minutes of stretching
p.m. 5 miles..(6:45 pace). Played the cat & mouse game running again today. Run hard, catch Kelsey, jog with her for a bit, and then run hard again. To give my body a "break" and keep the tempo of the run up, I randomly dropped down and did push-ups during the run. While the push-ups slowed my overall pace, they did give my hips a break.
The right side of my body/hip remains tight and sore. My body continues not to function properly and certain areas get overworked. If I could just be balanced and even, I'd be right back into the swing of things. While the workout was good today, I feel generally frustrated with the soreness and tightness.
Tuesday, September 11th
a.m. 15 minutes of stretching
p.m. 6 miles in Champlain Preserve in a perceived effort of 7:15/mile. I'm starting to get tired of the usual Weekapaug roads and have been generally bored out there as of late. On this cool, crisp fall day, I really wanted it to feel like cross country. Interestingly enough, I had less pain on my right side today. Could it have been from all of the different movements a runner needs to make on the trail? I'd like to think so. Fun day.
Wednesday, September 12th
a.m. 15 minutes stretching
p.m.. 3+ miles. With another short window to run, I ran a little under 4 miles with Kelsey and Lulu. Very sore on both sides.
Thursday, September 13th
a.m. 10 minute stretch
p.m. 3 miles with Lulu at a solid clip. Less soreness today. Quick stretch afterwards.
Friday, September 14th
a.m. 7 miler from Jeff's house down into town, up the hospital hill, and back around. We finished this bad boy prior to 5:40 am. I even had the chance to cover a road or two that I had never been on before. The general tightness was there, but not as bad as Wednesday.
p.m. 1 miler around the block with Lulu prior to some mowing. Tight
Saturday, September 15th
4 mile run from Weekapaug Breachway on the beach to the state beach and back around on the roads.
Random Thoughts from this one:
It was high tide and my feet dug deep into the sand every time I landed. I noticed lots of people fishing. As I approached the state beach, I noticed a huge Roller Coaster. From a distance, it looked like Jersey Shore. I wonder if "The Situation" was in the area. Hammered it home once I jumped on the road.
Spent the rest of the day spreading loom with the hopes of having a nicer front lawn.
Weekly Totals:
Running: 29 miles
Core/Stretching/Weights: 55 minutes
Biking: 60 minutes
60 minutes of biking through Misquamicut, Avondale, and the Shore Road area. After about 50 minutes of riding, I stopped by my parents house for a quick visit and coffee. The final portion of my ride was simply a trip home. Although I don't see it happening anytime soon, I'd love to use my car less and bike more as a means of transportation. I was hoping for more physical activity (stretching, core work), but household chores and commitments prevented it.
Monday, September 10th
a.m. 15 minutes of stretching
p.m. 5 miles..(6:45 pace). Played the cat & mouse game running again today. Run hard, catch Kelsey, jog with her for a bit, and then run hard again. To give my body a "break" and keep the tempo of the run up, I randomly dropped down and did push-ups during the run. While the push-ups slowed my overall pace, they did give my hips a break.
The right side of my body/hip remains tight and sore. My body continues not to function properly and certain areas get overworked. If I could just be balanced and even, I'd be right back into the swing of things. While the workout was good today, I feel generally frustrated with the soreness and tightness.
Tuesday, September 11th
a.m. 15 minutes of stretching
p.m. 6 miles in Champlain Preserve in a perceived effort of 7:15/mile. I'm starting to get tired of the usual Weekapaug roads and have been generally bored out there as of late. On this cool, crisp fall day, I really wanted it to feel like cross country. Interestingly enough, I had less pain on my right side today. Could it have been from all of the different movements a runner needs to make on the trail? I'd like to think so. Fun day.
Wednesday, September 12th
a.m. 15 minutes stretching
p.m.. 3+ miles. With another short window to run, I ran a little under 4 miles with Kelsey and Lulu. Very sore on both sides.
Thursday, September 13th
a.m. 10 minute stretch
p.m. 3 miles with Lulu at a solid clip. Less soreness today. Quick stretch afterwards.
Friday, September 14th
a.m. 7 miler from Jeff's house down into town, up the hospital hill, and back around. We finished this bad boy prior to 5:40 am. I even had the chance to cover a road or two that I had never been on before. The general tightness was there, but not as bad as Wednesday.
p.m. 1 miler around the block with Lulu prior to some mowing. Tight
Saturday, September 15th
4 mile run from Weekapaug Breachway on the beach to the state beach and back around on the roads.
Random Thoughts from this one:
It was high tide and my feet dug deep into the sand every time I landed. I noticed lots of people fishing. As I approached the state beach, I noticed a huge Roller Coaster. From a distance, it looked like Jersey Shore. I wonder if "The Situation" was in the area. Hammered it home once I jumped on the road.
Spent the rest of the day spreading loom with the hopes of having a nicer front lawn.
Weekly Totals:
Running: 29 miles
Core/Stretching/Weights: 55 minutes
Biking: 60 minutes
Sunday, September 2, 2012
9/2 through 9/8
Sunday, September 2nd
a.m. 4.5 miles with Jeff from his house, down throughout Misquamicut for a short hop on the beach, and back up through quiet beach roads. It felt good to get back out there with Jeff-it made me feel like I'm getting back into the game! 15 minutes of stretching when I returned home.
p.m. 2+ on Misquamicut State Beach. Okay, so this wasn't part of my rehab plan! After arriving at the beach with Kelsey, I decided sitting in the chair wasn't exactly my idea of fun. Based upon my morning run, I knew I felt okay enough to go for a little jaunt. As anyone who is familiar with Misquamicut State Beach can imagine, the scenery on this run was quite entertaining. I think I had a legit old man Elvis sighting a long the way..
Monday, September 3rd
a.m. 40 minutes of pushups, core, & stretching while watching the dismal New England Sports report on TV.
p.m. 5 mile run down through Shore Road with a Misquamicut Beach finish. Took a quick plunge in the ocean followed by a quick beach snooze. The run itself felt pretty good, I was moving comfortably throughout. The onset of tightness came around 20 minutes. Things are definitely improving, but this run knocked out my illusions of running Surftown...even if I wasn't going at race pace. One another positive note, I measured this one out and was throwing down 6:36 a mile with no problems.
Tuesday, September 4th
a.m.-15 minutes of stretching.
p.m.-4.5 miles down to the beach and through Weekapaug. As I was crossing through the right-away by the Weekapaug Inn, I thought to myself, "It's gotta be almost 100% humidity out here." Not even twenty seconds later, it started to pour. I hoofed it home and had fun in the process. I was quite tight when I finished and run sub 7 minute pace throughout. Knowing I'll have no chance to run tomorrow, I was really happy to get a fourth consecutive day of running in. I haven't run four consecutive days since the earlier part of July.
Wednesday, September 5th
Very busy day-20 minutes of push-ups, pull-ups, and light stretching.
Thursday, September 6th
a.m.-15 minute of stretching
p.m.-5 miles down to Fenway Beach and through Weekapaug. Sort of ran with Kelsey by adding in a series of different loops & add-ons while staying in proximity of her throughout the run. It was like a game of cat & mouse! Very humid and the waves out there were not as impressive as predicted. Fun run, but sore of right side and felt like I was running harder than I actually was (6:40 pace). Finished with 15 minutes of stretching.
Gazelle Sightings: 1
However, it's not as easy to recognize that cat when he is cruising in a car.
Friday, September 7th
7 miles...my new long run (well, at least since the beginning of July).
Met with up the multi-talented Gazelle nice and early to bang out a 7 miler down through Misquamicut, back through Weekapaug on the beach, and back home. It was fun get this one in before my work even started. (7:12 pace-but we definitely had to slow up while running on the beach). I'd like to make these runs a Friday morning ritual!
Tightness on the right side, but forward progress.
Saturday, September 8th
a.m. 4+ miles very early again. (6:40 pace). I didn't feel like I was pushing, but my right quad was screaming at me most of the run. It's quite interesting how the body works or doesn't work. Decent waves out there,
p.m.-Covered the last 5 miles of the Run Around the Block with Kelsey. I think I was definitely able to help her out and I'm guessing we were running around 8 minute/mile pace. Fun event, but I would have rather been racing out there. My right quad continues to be upset with me. Did some monster body surfing before catching the ferry home.
Weekly Totals
Running miles: 37 (highest mileage week since early July)
Lifting/Core/Stretching: 2 hours, 10 minutes (seriously!?!)
Biking: 0
I actually felt like a runner again this week. While I continue to improve, my body is still off and I can't lose sight of that. Moving forward, I want to carefully rebuild my running program while incorporating active recovery and core work.
a.m. 4.5 miles with Jeff from his house, down throughout Misquamicut for a short hop on the beach, and back up through quiet beach roads. It felt good to get back out there with Jeff-it made me feel like I'm getting back into the game! 15 minutes of stretching when I returned home.
p.m. 2+ on Misquamicut State Beach. Okay, so this wasn't part of my rehab plan! After arriving at the beach with Kelsey, I decided sitting in the chair wasn't exactly my idea of fun. Based upon my morning run, I knew I felt okay enough to go for a little jaunt. As anyone who is familiar with Misquamicut State Beach can imagine, the scenery on this run was quite entertaining. I think I had a legit old man Elvis sighting a long the way..
Monday, September 3rd
a.m. 40 minutes of pushups, core, & stretching while watching the dismal New England Sports report on TV.
p.m. 5 mile run down through Shore Road with a Misquamicut Beach finish. Took a quick plunge in the ocean followed by a quick beach snooze. The run itself felt pretty good, I was moving comfortably throughout. The onset of tightness came around 20 minutes. Things are definitely improving, but this run knocked out my illusions of running Surftown...even if I wasn't going at race pace. One another positive note, I measured this one out and was throwing down 6:36 a mile with no problems.
Tuesday, September 4th
a.m.-15 minutes of stretching.
p.m.-4.5 miles down to the beach and through Weekapaug. As I was crossing through the right-away by the Weekapaug Inn, I thought to myself, "It's gotta be almost 100% humidity out here." Not even twenty seconds later, it started to pour. I hoofed it home and had fun in the process. I was quite tight when I finished and run sub 7 minute pace throughout. Knowing I'll have no chance to run tomorrow, I was really happy to get a fourth consecutive day of running in. I haven't run four consecutive days since the earlier part of July.
Wednesday, September 5th
Very busy day-20 minutes of push-ups, pull-ups, and light stretching.
Thursday, September 6th
a.m.-15 minute of stretching
p.m.-5 miles down to Fenway Beach and through Weekapaug. Sort of ran with Kelsey by adding in a series of different loops & add-ons while staying in proximity of her throughout the run. It was like a game of cat & mouse! Very humid and the waves out there were not as impressive as predicted. Fun run, but sore of right side and felt like I was running harder than I actually was (6:40 pace). Finished with 15 minutes of stretching.
Gazelle Sightings: 1
However, it's not as easy to recognize that cat when he is cruising in a car.
Friday, September 7th
7 miles...my new long run (well, at least since the beginning of July).
Met with up the multi-talented Gazelle nice and early to bang out a 7 miler down through Misquamicut, back through Weekapaug on the beach, and back home. It was fun get this one in before my work even started. (7:12 pace-but we definitely had to slow up while running on the beach). I'd like to make these runs a Friday morning ritual!
Tightness on the right side, but forward progress.
Saturday, September 8th
a.m. 4+ miles very early again. (6:40 pace). I didn't feel like I was pushing, but my right quad was screaming at me most of the run. It's quite interesting how the body works or doesn't work. Decent waves out there,
p.m.-Covered the last 5 miles of the Run Around the Block with Kelsey. I think I was definitely able to help her out and I'm guessing we were running around 8 minute/mile pace. Fun event, but I would have rather been racing out there. My right quad continues to be upset with me. Did some monster body surfing before catching the ferry home.
Weekly Totals
Running miles: 37 (highest mileage week since early July)
Lifting/Core/Stretching: 2 hours, 10 minutes (seriously!?!)
Biking: 0
I actually felt like a runner again this week. While I continue to improve, my body is still off and I can't lose sight of that. Moving forward, I want to carefully rebuild my running program while incorporating active recovery and core work.
Sunday, August 26, 2012
Moving Forward-8/26-9/1
As runners, we are constantly chasing after goals. Whether it be running your first marathon, trying to knock down a 10k PR, or running a specific number of miles in one week, we are all really just trying to move forward. My current goal is simply: get healthy. I'm happy to report that I've made some progress towards my goal this past week. I haven't had any amazing runs, I barely ran consecutive days, and I didn't even run over 3 miles, but I am experiencing less soreness.
In an effort to motivate myself, I'm going to start logging my work back into my blog this week. I'm going to throw it out there now, it's probably going to be some pretty boring stuff. Here goes...
Sunday, August 26th
a.m.-pushups, core work, and light stretching
p.m.-A Homeowners Brick Workout...mowed the front lawn followed by a 3 mile run down to the Weekapaug Overlook and back. This was the first run in a long time that I didn't have weird soreness throughout my legs. My body is still compensating for my hip flexors, but I felt more like myself today. Quick, light stretch afterwards. Fingers crossed.
Monday, August 27th
a.m.-After a light stretch, ran a very easy 3 miles with Kelsey before work. Felt tight and slightly sore after and didn't have time to stretch,
p.m.-pushups, curls, bent over rows, sit-ups.
I'm toying with the idea of running a third day in a row tomorrow. I'll see how I feel in the morning.
Tuesday, August 28th
a.m.-15 minutes of stretching
p.m.-With the sun shining and warm temps, I really wanted to go for a run but decided to play things safe and jumped on the mountain bike. I rode for 45 minutes through Watch Hill and Misquamicut and it was quite enjoyable. It was somewhat of a surprise to see Misquamicut relatively vacant.
Wednesday, August 29th
First day of school!
Roger Schonning 5k-17:58, 3rd
This race wasn't really planned, but I've always wanted to run this one and tonight I had the chance. After waking up quite early this morning, I immediately felt trashed with a sinus headache and stomach pain (Hello, Allergy Season!). I really didn't think too much about it, proceeded on with my work day, and came home just in time to get ready for the race. As we arrived at the race, I saw the WTAC Crew all around. The uniforms alone pumped me up! Prior to the race, I was thinking about my game plan. Do I go out really hard? Do I run kind of easy early on and try to close out the race really strong? I lined up with Muddy and Jeff and the gun went off! I carefully shot off the line and settled in behind Muddy. Deep down I knew I didn't have the fitness or feel to really push him. Mentally, I told myself stay close and see what happens. We cruised through the mile at around 5:15. Wow! Part of me was really happy about the split and another part of me was worried about tightening up and slowing way down. Needless to say, I started to hurt around 1.5 miles. Muddy had a solid lead on me and I was starting to worry about getting caught by a vicious road predator, The Gazelle (aka. Jeff). Sure enough around two miles, I could hear a runner closing on me and it was Jeff. Physically, I knew I couldn't respond to any move he made and knew I was in trouble. As Jeff passed by me, we did a quick dab and he was off to the races. While I never like getting beat, it was nice to see two of my teammates up ahead of me. I closed out the race and was happy to finish below 18 minutes. Nice to see Muddy win and Jeff PR (I think). Kelsey also PRd in 20:44 and Dave cruised to a 22:30.
This race was fun and a step in the right direction (I didn't experience any hip pain, just tightness). Very well organized and I plan on being back at the starting line next year!
Thursday, August 30th
a.m.-quick 15 minute stretch before work.
p.m.-3.5 mile run from home to overlook, by the Weekapaug Inn (which is coming along quite nicely), and back around. I was feeling especially tight today but felt good enough to get out there and wanted to run two days in a row, As usual of late, I felt as smooth as sand paper. Stretched for a bit after finishing up. Plans for tomorrow are YTD.
Smooth as sand paper!!!
Friday, August 31st
a.m.-15 minutes of stretching
p.m.-45 minute bike ride from home, through Shore Road, crossed through Misquamicut Club, shot through Atlantic Ave, and then back home. The cool thing about being on a bike is that you get to see a lot more in a short period of time. After arriving home, did some light stretching/
Saturday, September 1st
a.m.-Approximately 4 mile run from home to the beach and back up. Tight. 15 minutes of pushups and stretching when I arrived home.
Weekly Totals
Running Miles:17
Bike Time: 90 minutes
Stretching/Core Work/Weights: 95 minutes
Monday, August 27th
a.m.-After a light stretch, ran a very easy 3 miles with Kelsey before work. Felt tight and slightly sore after and didn't have time to stretch,
p.m.-pushups, curls, bent over rows, sit-ups.
I'm toying with the idea of running a third day in a row tomorrow. I'll see how I feel in the morning.
Tuesday, August 28th
a.m.-15 minutes of stretching
p.m.-With the sun shining and warm temps, I really wanted to go for a run but decided to play things safe and jumped on the mountain bike. I rode for 45 minutes through Watch Hill and Misquamicut and it was quite enjoyable. It was somewhat of a surprise to see Misquamicut relatively vacant.
Wednesday, August 29th
First day of school!
Roger Schonning 5k-17:58, 3rd
This race wasn't really planned, but I've always wanted to run this one and tonight I had the chance. After waking up quite early this morning, I immediately felt trashed with a sinus headache and stomach pain (Hello, Allergy Season!). I really didn't think too much about it, proceeded on with my work day, and came home just in time to get ready for the race. As we arrived at the race, I saw the WTAC Crew all around. The uniforms alone pumped me up! Prior to the race, I was thinking about my game plan. Do I go out really hard? Do I run kind of easy early on and try to close out the race really strong? I lined up with Muddy and Jeff and the gun went off! I carefully shot off the line and settled in behind Muddy. Deep down I knew I didn't have the fitness or feel to really push him. Mentally, I told myself stay close and see what happens. We cruised through the mile at around 5:15. Wow! Part of me was really happy about the split and another part of me was worried about tightening up and slowing way down. Needless to say, I started to hurt around 1.5 miles. Muddy had a solid lead on me and I was starting to worry about getting caught by a vicious road predator, The Gazelle (aka. Jeff). Sure enough around two miles, I could hear a runner closing on me and it was Jeff. Physically, I knew I couldn't respond to any move he made and knew I was in trouble. As Jeff passed by me, we did a quick dab and he was off to the races. While I never like getting beat, it was nice to see two of my teammates up ahead of me. I closed out the race and was happy to finish below 18 minutes. Nice to see Muddy win and Jeff PR (I think). Kelsey also PRd in 20:44 and Dave cruised to a 22:30.
This race was fun and a step in the right direction (I didn't experience any hip pain, just tightness). Very well organized and I plan on being back at the starting line next year!
Thursday, August 30th
a.m.-quick 15 minute stretch before work.
p.m.-3.5 mile run from home to overlook, by the Weekapaug Inn (which is coming along quite nicely), and back around. I was feeling especially tight today but felt good enough to get out there and wanted to run two days in a row, As usual of late, I felt as smooth as sand paper. Stretched for a bit after finishing up. Plans for tomorrow are YTD.
Smooth as sand paper!!!
Friday, August 31st
a.m.-15 minutes of stretching
p.m.-45 minute bike ride from home, through Shore Road, crossed through Misquamicut Club, shot through Atlantic Ave, and then back home. The cool thing about being on a bike is that you get to see a lot more in a short period of time. After arriving home, did some light stretching/
Saturday, September 1st
a.m.-Approximately 4 mile run from home to the beach and back up. Tight. 15 minutes of pushups and stretching when I arrived home.
Weekly Totals
Running Miles:17
Bike Time: 90 minutes
Stretching/Core Work/Weights: 95 minutes
Sunday, August 19, 2012
Thoughts on the Training Process..Start thinking about your body
Having been a student of the sport of running for more than half of my life, I have either read or heard it all when it comes to training plans. Here are some common ones I've heard through the years: The only way your going to have a break through is if you run high mileage (College & Literature), do speed workouts daily (high school), run on your toes (high school), cross-train more and train less (Runner's World), and so many more.
I've been sitting on the injury heap for about five weeks at this point. Prior to my latest injury, I was working towards running times at various distances that I felt were respectable for my ability level. I was also having a ton of fun (workouts, long runs, racing, camaraderie with teammates and fellow runners). My training was basic and allowed to be race whenever I wanted. When general soreness came about, I took notice and usually took rationale action. All in all, things were going well.
Unfortunately for me, something was missing from my training plan. Based upon my body and past issues, I should have known. I'm a tight dude! If I don't have some kind of on-going stretching regimen in my program, then I'm going to pay for it (probably on the left side of my body). Maybe I should be going to a weekly yoga class or maybe I should take some time away from my running every week and work on improving my strength and flexibility. Could my race performances improve? Maybe. Would I be less likely to get injured? Definitely.
I'm chomping at the bit to be out there training and racing, but my body isn't ready. Moving forward, I plan on training smarter. It isn't about completing a specific workout or hitting a certain number of miles in a week. It's about creating a program that works!
It's easy for us runners to get caught up in training plans that are going to lead towards certain results. Reality says that some training plan or magazine article is not going to speak to your individual training needs. An Olympic Track Runner is different than you. Think about it...the majority of us work full time jobs, have families and homes to take care, we don't have the world's best doctor's and physical therapist at our leisure for treatment and advice, and our world's certainly don't revolve around our next training run (even though we wish they did). Maybe you're a high mileage guy. Maybe strength work should be a priority. Maybe you are tight as a board like me. Maybe you are a genetic freak who can handle whatever comes your way. The bottom line is that you need to constantly assess how you feel and determine your body needs. By doing all the right things, let's minimize injury and stay in the game.
Happy Running
I've been sitting on the injury heap for about five weeks at this point. Prior to my latest injury, I was working towards running times at various distances that I felt were respectable for my ability level. I was also having a ton of fun (workouts, long runs, racing, camaraderie with teammates and fellow runners). My training was basic and allowed to be race whenever I wanted. When general soreness came about, I took notice and usually took rationale action. All in all, things were going well.
Unfortunately for me, something was missing from my training plan. Based upon my body and past issues, I should have known. I'm a tight dude! If I don't have some kind of on-going stretching regimen in my program, then I'm going to pay for it (probably on the left side of my body). Maybe I should be going to a weekly yoga class or maybe I should take some time away from my running every week and work on improving my strength and flexibility. Could my race performances improve? Maybe. Would I be less likely to get injured? Definitely.
I'm chomping at the bit to be out there training and racing, but my body isn't ready. Moving forward, I plan on training smarter. It isn't about completing a specific workout or hitting a certain number of miles in a week. It's about creating a program that works!
It's easy for us runners to get caught up in training plans that are going to lead towards certain results. Reality says that some training plan or magazine article is not going to speak to your individual training needs. An Olympic Track Runner is different than you. Think about it...the majority of us work full time jobs, have families and homes to take care, we don't have the world's best doctor's and physical therapist at our leisure for treatment and advice, and our world's certainly don't revolve around our next training run (even though we wish they did). Maybe you're a high mileage guy. Maybe strength work should be a priority. Maybe you are tight as a board like me. Maybe you are a genetic freak who can handle whatever comes your way. The bottom line is that you need to constantly assess how you feel and determine your body needs. By doing all the right things, let's minimize injury and stay in the game.
Happy Running
Tuesday, July 31, 2012
Update from the DL
Since my last blog entry, I have made slow and steady progress with my injury. I have strained tendons in my upper leg and the doctor believes there may have been some small tears as well. The upside of the injury is that it will heal without any major medical treatment. The frustrating part of it all is time. If I could will my leg back to health, I would have been back out there two weeks ago. Unfortunately, injuries don't work like that. You have to be patient and wait...and wait.
The other upside to this whole thing is that I have been able to stay active. Through strength work, stretching, house projects, and hiking, I'd like to believe that I have not completely lost my cardiovascular fitness. With some tightness, I have even been able to join Kelsey for some light running the past couple of mornings. Even though I'm unsure when I'll be able to resume my regular training, progress is being made and I am putting one foot in front of the other.
Highlight of down time: camping in Lafayette State Park right smack in the middle of Franconia Notch. I was able do some pretty sweet exploring, hiking, and swimming in Lonesome Lake. It was my first time really camping and I had a blast.
The other upside to this whole thing is that I have been able to stay active. Through strength work, stretching, house projects, and hiking, I'd like to believe that I have not completely lost my cardiovascular fitness. With some tightness, I have even been able to join Kelsey for some light running the past couple of mornings. Even though I'm unsure when I'll be able to resume my regular training, progress is being made and I am putting one foot in front of the other.
Highlight of down time: camping in Lafayette State Park right smack in the middle of Franconia Notch. I was able do some pretty sweet exploring, hiking, and swimming in Lonesome Lake. It was my first time really camping and I had a blast.
Monday, July 16, 2012
July 15th through ???
Sunday, July 15th
0...still limping around. Did a bunch of push-ups and upper body strength stuff. A little better range of motion in my hip, but still cannot move leg well without pain.
Monday, July 16th
0..not much progress today...woke up with soreness. I did a whole mess of push-ups and some work with kettlebells. I'm really hoping the pain dissipates, so I can get back to running. Running the Bottone Mile tomorrow night is not an option and I'm bummed about it. Oh well.
Tuesday, July 17th
0...still have pain and limited mobility but better movement than yesterday. I was able to get yet another strength workout in..more chest work, pullups, abs, back work, and very light stretching. I've been careful not to bend the wrong way or use my legs. On a positive note, if I keep up this lifting stuff up, I can serve as the WTAC Bouncer.
Wednesday, July 18th
0..still sitting on the trash heap.
A whole bunch of push-ups and ab work.
Getting very itchy..
Thursday, July 19th
2 miles...20 minutes w/Lulu at Crandall Field. Picked this field to test things out because it's soft and I could stop at anytime, if necessary. Mixed results...Whenever I attempted to speed up, I'd feel a quick jab of pain in the upper leg area. If I ran very slowly and carefully, I was okay.
In addition to the jog, I did some hip-specific stretching, foam rolling, and heat/ice mix. By the end of the stretching, I did notice better mobility. Based on the symptoms and area of pain, I have self diagnosed the injury as a hip flexor strain. It's time for some Aleve and to get it checked out by a medical professional.
Friday, July 20th, Saturday, July 21st, Sunday, July 22nd, and unfortunately to be continued for a bit..on the disabled list.
On the DL..
Hoping this injury doesn't hurt my chances of WTAC re-signing me to a big contract next year.
Continuing on with strength workouts, light stretching, and any other way I can stay active without further hurting myself. Based on my chiropractor's diagnosis, I have a tendon strain in my hip. Unfortunately, tendons do not always heal quickly. I'm getting treatments a few days a week and will progress based upon how I feel. Keeping ice and heat on it.
It's almost been 10 days since I injured myself. I stil feel pain in the hip if I move it the wrong way or do too much, but have noticed progress. I really miss running.
0...still limping around. Did a bunch of push-ups and upper body strength stuff. A little better range of motion in my hip, but still cannot move leg well without pain.
Monday, July 16th
0..not much progress today...woke up with soreness. I did a whole mess of push-ups and some work with kettlebells. I'm really hoping the pain dissipates, so I can get back to running. Running the Bottone Mile tomorrow night is not an option and I'm bummed about it. Oh well.
Tuesday, July 17th
0...still have pain and limited mobility but better movement than yesterday. I was able to get yet another strength workout in..more chest work, pullups, abs, back work, and very light stretching. I've been careful not to bend the wrong way or use my legs. On a positive note, if I keep up this lifting stuff up, I can serve as the WTAC Bouncer.
Wednesday, July 18th
0..still sitting on the trash heap.
A whole bunch of push-ups and ab work.
Getting very itchy..
Thursday, July 19th
2 miles...20 minutes w/Lulu at Crandall Field. Picked this field to test things out because it's soft and I could stop at anytime, if necessary. Mixed results...Whenever I attempted to speed up, I'd feel a quick jab of pain in the upper leg area. If I ran very slowly and carefully, I was okay.
In addition to the jog, I did some hip-specific stretching, foam rolling, and heat/ice mix. By the end of the stretching, I did notice better mobility. Based on the symptoms and area of pain, I have self diagnosed the injury as a hip flexor strain. It's time for some Aleve and to get it checked out by a medical professional.
Friday, July 20th, Saturday, July 21st, Sunday, July 22nd, and unfortunately to be continued for a bit..on the disabled list.
Hoping this injury doesn't hurt my chances of WTAC re-signing me to a big contract next year.
Continuing on with strength workouts, light stretching, and any other way I can stay active without further hurting myself. Based on my chiropractor's diagnosis, I have a tendon strain in my hip. Unfortunately, tendons do not always heal quickly. I'm getting treatments a few days a week and will progress based upon how I feel. Keeping ice and heat on it.
It's almost been 10 days since I injured myself. I stil feel pain in the hip if I move it the wrong way or do too much, but have noticed progress. I really miss running.
Sunday, July 15, 2012
Fall Marathon..Could I pull it off?
So running a marathon is on my bucket list. Training for a marathon is another story. It has always been my preference to run and train for shorter distances. The 5k is my favorite event and I'm working towards getting back down to the times I could run in my early to mid 20s. However, after running random long runs over the past six months, I'm really starting to think it is time to give a marathon some serious thought. My basic goal would be to finish the race in under 3 hours. I'm looking at Hartford or the Newport Amica as race options.
If I decide to go for it, here are some things that I don't want to change:
-Keeping an average of 40 to 50 miles a week.
-Continuing speed workouts
-Working in a weekly strength workout
Here are some I would need to consistently do to get to the starting line prepared and healthy:
-Weekly long runs (eventually getting a 20 miler in there)
-Some type of stretching routine
Concerns I have:
-Getting slower at shorter distances
-Injury
So could I pull it off? Thoughts, insights, and recommendations would be appreciated.
If I decide to go for it, here are some things that I don't want to change:
-Keeping an average of 40 to 50 miles a week.
-Continuing speed workouts
-Working in a weekly strength workout
Here are some I would need to consistently do to get to the starting line prepared and healthy:
-Weekly long runs (eventually getting a 20 miler in there)
-Some type of stretching routine
Concerns I have:
-Getting slower at shorter distances
-Injury
So could I pull it off? Thoughts, insights, and recommendations would be appreciated.
Sunday, July 8, 2012
July 8th through July 14th
Sunday, July 8th
Incorporated a small workout into the mix after a late night
2 mile warmup from E. Providence to the Seekonk High Track
1600-400-400-200-200 (4:54, 65, 65, 30, 29)
1 mile warmdown
Short workout, but solid effort.
(5)
While walking around downtown Providence in the early afternoon, I came across the Amica Ironman 70.3 triathlon. While I did not see any of the swim or bike, I was witnessing a complete sufferfest. I did not get to see the leaders, but saw a number of other competitors. With high temps, there were very few athletes who looked comfortable or happy out there. Fun to watch people push through it and a cool atmosphere, but oh man!
Monday, July 9th
8ish.
First 6 miles on my own from my house, down to the Weekapaug Sand Trail, back on the beach, and then shot home. About an hour after finishing the run and "coffeeing up," I headed out for a couple more miles with the girls.
Tuesday, July 10th
Planned 0... I was chomping at the bit to go run, but lifted instead..push-ups, pull-ups, supermans, ab work, bench, light stretching..
It was nice to work with some weights for a change. I'd really like to incorporate more strength work into my routine.
Wednesday, July 11th
A.M- 3 miles easy with Lulu to Weekapaug Overlook and looped back up.
P.M.-Tom McCoy 3 Mile Fun Run..17:00..
Warming up, I immediately felt upper body soreness from my strength workout. Once the run started, I decided to shrug off the soreness and dig in. After going around the first corner, Jeff encouraged me to "go for it," so I did just that. I hit the mile in 5:14, which was a little faster than I wanted to be at a fun run. I slowed up a bit during the second mile and came across in 10:48...As I moved through the third mile, I continued to slow up and finished the 5k in 17 flat. Since I wasn't racing it, I was very happy with the effort. Took a nice ocean plunge afterwards.
Thursday, July 12th
7 miles of recovery..50 minutes.
Friday, July 13th
POP-oh no!
Track Workout at SHS with Jeff and Mike B.
2 mile warmup.
800-2X600-400
216, 141, 145-68-and pop.
While moving through this workout, I ended up pulling (I hope nothing more) a muscle in my hip. After the 600s, I was feeling some tightness. I moved through the first 400 with caution and finished right on pace at 68. Before the next rep, I was starting to really feel it but figured I'd work through the stiffness. I moved carefully off the start and felt/heard a pop after rounding the first corner. I immediately jumped off the track. After walking around for a bit, my range of motion did not improve and I had a tough time jogging on it. I watched Mike and Jeff finish up the workout and they both looked strong.
I'm hopeful that the injury is just a pull. Plan on resting up as much as possible over the next few days.
Saturday, July 14th
0...limping around. I figured I'd be able to deal somewhat with not running for a few days, but have am having trouble moving around in general. Not fun for an itch like me.
Weekly Mileage: 30
Most of the week went really well, but things came to a crashing halt on Friday. I was happy with my workouts (Sunday, Wednesday, and Friday) and that I finally added some strength work back in my routine. Truth is, injuries are inevitable in the sport of running. You just have to deal with them and play it smart when recovering.
My plans for the upcoming week remain YTD, but will hopefully involve movement.
Incorporated a small workout into the mix after a late night
2 mile warmup from E. Providence to the Seekonk High Track
1600-400-400-200-200 (4:54, 65, 65, 30, 29)
1 mile warmdown
Short workout, but solid effort.
(5)
While walking around downtown Providence in the early afternoon, I came across the Amica Ironman 70.3 triathlon. While I did not see any of the swim or bike, I was witnessing a complete sufferfest. I did not get to see the leaders, but saw a number of other competitors. With high temps, there were very few athletes who looked comfortable or happy out there. Fun to watch people push through it and a cool atmosphere, but oh man!
Monday, July 9th
8ish.
First 6 miles on my own from my house, down to the Weekapaug Sand Trail, back on the beach, and then shot home. About an hour after finishing the run and "coffeeing up," I headed out for a couple more miles with the girls.
Tuesday, July 10th
Planned 0... I was chomping at the bit to go run, but lifted instead..push-ups, pull-ups, supermans, ab work, bench, light stretching..
It was nice to work with some weights for a change. I'd really like to incorporate more strength work into my routine.
Wednesday, July 11th
A.M- 3 miles easy with Lulu to Weekapaug Overlook and looped back up.
P.M.-Tom McCoy 3 Mile Fun Run..17:00..
Warming up, I immediately felt upper body soreness from my strength workout. Once the run started, I decided to shrug off the soreness and dig in. After going around the first corner, Jeff encouraged me to "go for it," so I did just that. I hit the mile in 5:14, which was a little faster than I wanted to be at a fun run. I slowed up a bit during the second mile and came across in 10:48...As I moved through the third mile, I continued to slow up and finished the 5k in 17 flat. Since I wasn't racing it, I was very happy with the effort. Took a nice ocean plunge afterwards.
Thursday, July 12th
7 miles of recovery..50 minutes.
Friday, July 13th
POP-oh no!
Track Workout at SHS with Jeff and Mike B.
2 mile warmup.
800-2X600-400
216, 141, 145-68-and pop.
While moving through this workout, I ended up pulling (I hope nothing more) a muscle in my hip. After the 600s, I was feeling some tightness. I moved through the first 400 with caution and finished right on pace at 68. Before the next rep, I was starting to really feel it but figured I'd work through the stiffness. I moved carefully off the start and felt/heard a pop after rounding the first corner. I immediately jumped off the track. After walking around for a bit, my range of motion did not improve and I had a tough time jogging on it. I watched Mike and Jeff finish up the workout and they both looked strong.
Saturday, July 14th
0...limping around. I figured I'd be able to deal somewhat with not running for a few days, but have am having trouble moving around in general. Not fun for an itch like me.
Weekly Mileage: 30
Most of the week went really well, but things came to a crashing halt on Friday. I was happy with my workouts (Sunday, Wednesday, and Friday) and that I finally added some strength work back in my routine. Truth is, injuries are inevitable in the sport of running. You just have to deal with them and play it smart when recovering.
My plans for the upcoming week remain YTD, but will hopefully involve movement.
Tuesday, July 3, 2012
July 1st through July 7th
Planned down week
Sunday, July, 1st
4 miles from my house down to Misquamicut to meet family at the beach. The run was short, fun, hot, and fairly fast.
Monday, July 2nd
0
Stretched in the morning and hopped some rope for 20 minutes in the afternoon.
Day 4 of my electrical experiment.
Tuesday, July 3rd
5 miles easy at night.
Besides running, busy day!
Wednesday, July 4th
Camire's Firecracker 4 miler
22:18, 10th place
For me, this was a tough one. I felt flat from the second I woke up in the morning. The course was a roller and the conditions were very humid. Once I saw the WTAC Crew and Mike G., I was able to get a little pumped up. Once the gun went off, I tried to get into a smooth rhythm but could not get comfortable. Throughout the entire race, I tried to chase down Trail Series Champ Derek. During the last mile of the race I felt like neither of us had much left in the tank. I was hoping to muster up a sprint and make a move on him, but it wasn't happening.
Kelsey ran really well and finished in 28:19-Just a little over 7 minutes a mile.
The atmosphere of the race itself was awesome. Tons of talented runners, the race was well organized, and the prizes were pretty sweet. I'm going to chalk this one up to a tough day at the office and move on.
(5)
Thursday, July 5th
A.M-Very easy 3 mile jog with Kelsey and my cousin Pat heading out on my little trip.
P.M.-Fun and games in Block Island.
Friday, July 6th
Run 1: 5 mile in the afternoon at 6:30 pace. Hot.
Run 2: 3 miles easy with Kelsey.
Saturday, July 7th
6 miles like this: 5 minute warmup, 15X1 minute hard/1 minute easy, 5 minute cool down.
2.5 miles with Kelsey...feeling pretty beat by the end of this one. I was glad to get my running down prior to 9 am with the heat and humidity.
Weekly Mileage: 33 miles
The lower mileage was a nice break. Legs still felt heavy and slow all week. Despite the easy week, glad to be able to put two efforts in (Firecracker 4 miler and Saturday pick-ups). Hope to get back to a more normal routine this coming week.
Sunday, July, 1st
4 miles from my house down to Misquamicut to meet family at the beach. The run was short, fun, hot, and fairly fast.
Monday, July 2nd
0
Stretched in the morning and hopped some rope for 20 minutes in the afternoon.
Day 4 of my electrical experiment.
Tuesday, July 3rd
5 miles easy at night.
Besides running, busy day!
Wednesday, July 4th
Camire's Firecracker 4 miler
22:18, 10th place
For me, this was a tough one. I felt flat from the second I woke up in the morning. The course was a roller and the conditions were very humid. Once I saw the WTAC Crew and Mike G., I was able to get a little pumped up. Once the gun went off, I tried to get into a smooth rhythm but could not get comfortable. Throughout the entire race, I tried to chase down Trail Series Champ Derek. During the last mile of the race I felt like neither of us had much left in the tank. I was hoping to muster up a sprint and make a move on him, but it wasn't happening.
Kelsey ran really well and finished in 28:19-Just a little over 7 minutes a mile.
The atmosphere of the race itself was awesome. Tons of talented runners, the race was well organized, and the prizes were pretty sweet. I'm going to chalk this one up to a tough day at the office and move on.
 |
| WTAC CREW |
Thursday, July 5th
A.M-Very easy 3 mile jog with Kelsey and my cousin Pat heading out on my little trip.
P.M.-Fun and games in Block Island.
Friday, July 6th
Run 1: 5 mile in the afternoon at 6:30 pace. Hot.
Run 2: 3 miles easy with Kelsey.
Saturday, July 7th
6 miles like this: 5 minute warmup, 15X1 minute hard/1 minute easy, 5 minute cool down.
2.5 miles with Kelsey...feeling pretty beat by the end of this one. I was glad to get my running down prior to 9 am with the heat and humidity.
Weekly Mileage: 33 miles
The lower mileage was a nice break. Legs still felt heavy and slow all week. Despite the easy week, glad to be able to put two efforts in (Firecracker 4 miler and Saturday pick-ups). Hope to get back to a more normal routine this coming week.
Sunday, June 24, 2012
June 24th through June 30th
Sunday, June 24th
A.M. 18 mile long run with Jonny..we started this awesome early morning jaunt down in Weekapaug, proceeded through the beaches of Misquamicut, hopped onto the roads by the sea wall in Watch Hill, crossed through soem cool side roads I had never covered before, did some trails in Champlain, and finished the run back down in Weekapaug.
I was especially impressed by how quickly this run passed by. I attribute it to Jonny's company, awesome scenery, and really nice weather. The sand on the beach was tightly packed and flat, which made it really nice to run on. We kept a consistent pace throughout the run, chilled a bit in Champlain, and picked up the pace to the finish. This run stands as the longest I've run yet and I finished feeling pretty fresh.
Briefly after finishing the run, we grabbed some nice, cold waters and then took a plunge in the Atlantic. The ocean felt very soothing on the legs and provided a great reward for our efforts.
P.M. Back down to Weekapaug for some clamming....ended up with over 40 clams and devoured them less than a half hour after getting them home. Delicious!
Monday, June 25th
5+ miles, 38 minutes...roads...easy start, faster finish...just beat massive downpours from the storm.
Tuesday, June 26th
4 miles of light jogging with Kelsey and Dave in East Providence..my quads were quite sore from Sunday's long run...DOMS.
Today was my first day assisting Dave doing electrical jobs. I spent most of the day digging a huge trench...good stuff!
Wednesday, June 27th
8.8 miles...57 minutes
Ran from my house, through Shore Road, to Ocean View Highway, and then did some loops on Atlantic Ave. Since I decided to run tonight's Fun Run with Kelsey, I opted to get in a solid effort before it started. Since I always wonder what kind of paces I'm pushes out, I mapped out the first part of my run on the USATF site and came up with 5.7 miles, which equated to 6:08 pace. After my run, I chatted with some of my WTAC peeps and then ran the race with Kelsey. We finished in about 22:10. It was cool to watch Jonny and Jeff duke it out at the start. Jeff ended up taking it and Jonny wasn't too far behind!
Thursday, June 28th
Early morning 6+ miler along Weekapaug Beach Roads...ran first four miles solo, picked up Kelsey and Lu for the remainder of the run. Still feeling heavy but okay.
Highlight of run: chasing a turkey down Noyes Neck Road.
Friday, June 29th
8 miles...sharpened things up at Ninigret Park with Jeff.
3+ mile warmup..followed by 4X800 and 4X400
2:26. 2:26, 2:23, 2:23 We took a 1 minute rest between each interval.
Followed up with 5 minutes of active recovery between sets.
70, 71, 71, 71- 1 minute rest between intervals
Both Jeff and I banged out a very solid workout. The humidity was very heavy and we were able to maintain consistency throughout. Running around Ninigret is always fun. Both of us prefer doing intervals on the fields versus the track, it just seems like the workout progresses quicker.
Saturday, June 30th
A.M. 14 mile early morning jaunt with Jeff and Mike B. Checked out some new trails...Jeff's back yard (no, really!) and some small trails in Mastuxet behind the Frank Olean Center. After Mastuxet, we headed into Champlain for some more trails and endless battles with these pesky horseflies. To me, there isn't anything more annoying on the run than those nasty, little buggers. We then crossed down by Dr. Lewis Pond and did some road work through the Shore Road area and Weekapaug area before heading down the sand trail. It was really cool to stop for a minutes and check things out on the rocks of Weekapaug Point. We then shot back on the beach to the water fountain before finishing off the run by Dune's Beach with a swim. Fun, summer run minus the flies.
P.M. 3 miles with Dave down to the Weekapaug Inn Beach. After working on a home improvement project, Dave wanted to get in a run and some beach time. While I didn't want to put any more miles on the odometer this week, I couldn't resist. My ex co-workers on the security department let me slide in to the beach..nice!
Weekly Mileage: 67
Synposis: this is the most mileage I have run since 2007. The 67 was unplanned but I will take it and attribute the mileage to my two fun bookend long runs. I was also happy with my effort at Ninigret with Jeff on Friday. I'm definitely sore from the increase, but would consider occassionally throwing together other monster weeks into the mix in the near future.
Looking to the week ahead, I have a planned down week just to play things safe. I may take a few days off and press the refresh button. As another bummer, my summer racing schedule keeps taking hits. Unfortunately, it looks like the Camire's race on Wednesday may be scratched due to some family holiday stuff. I'm hopeful for some kind of a race on the 4th-but am unsure.
While I'm in good shape, I currently don't have any racing goals or big races coming up. I'm toying the idea of trying a fall marathon but really enjoy the 5ks and fun shorter efforts. I need some kind of goal or focus race.
A.M. 18 mile long run with Jonny..we started this awesome early morning jaunt down in Weekapaug, proceeded through the beaches of Misquamicut, hopped onto the roads by the sea wall in Watch Hill, crossed through soem cool side roads I had never covered before, did some trails in Champlain, and finished the run back down in Weekapaug.
I was especially impressed by how quickly this run passed by. I attribute it to Jonny's company, awesome scenery, and really nice weather. The sand on the beach was tightly packed and flat, which made it really nice to run on. We kept a consistent pace throughout the run, chilled a bit in Champlain, and picked up the pace to the finish. This run stands as the longest I've run yet and I finished feeling pretty fresh.
Briefly after finishing the run, we grabbed some nice, cold waters and then took a plunge in the Atlantic. The ocean felt very soothing on the legs and provided a great reward for our efforts.
P.M. Back down to Weekapaug for some clamming....ended up with over 40 clams and devoured them less than a half hour after getting them home. Delicious!
Monday, June 25th
5+ miles, 38 minutes...roads...easy start, faster finish...just beat massive downpours from the storm.
Tuesday, June 26th
4 miles of light jogging with Kelsey and Dave in East Providence..my quads were quite sore from Sunday's long run...DOMS.
Today was my first day assisting Dave doing electrical jobs. I spent most of the day digging a huge trench...good stuff!
Wednesday, June 27th
8.8 miles...57 minutes
Ran from my house, through Shore Road, to Ocean View Highway, and then did some loops on Atlantic Ave. Since I decided to run tonight's Fun Run with Kelsey, I opted to get in a solid effort before it started. Since I always wonder what kind of paces I'm pushes out, I mapped out the first part of my run on the USATF site and came up with 5.7 miles, which equated to 6:08 pace. After my run, I chatted with some of my WTAC peeps and then ran the race with Kelsey. We finished in about 22:10. It was cool to watch Jonny and Jeff duke it out at the start. Jeff ended up taking it and Jonny wasn't too far behind!
Thursday, June 28th
Early morning 6+ miler along Weekapaug Beach Roads...ran first four miles solo, picked up Kelsey and Lu for the remainder of the run. Still feeling heavy but okay.
Highlight of run: chasing a turkey down Noyes Neck Road.
Friday, June 29th
8 miles...sharpened things up at Ninigret Park with Jeff.
3+ mile warmup..followed by 4X800 and 4X400
2:26. 2:26, 2:23, 2:23 We took a 1 minute rest between each interval.
Followed up with 5 minutes of active recovery between sets.
70, 71, 71, 71- 1 minute rest between intervals
Both Jeff and I banged out a very solid workout. The humidity was very heavy and we were able to maintain consistency throughout. Running around Ninigret is always fun. Both of us prefer doing intervals on the fields versus the track, it just seems like the workout progresses quicker.
Saturday, June 30th
A.M. 14 mile early morning jaunt with Jeff and Mike B. Checked out some new trails...Jeff's back yard (no, really!) and some small trails in Mastuxet behind the Frank Olean Center. After Mastuxet, we headed into Champlain for some more trails and endless battles with these pesky horseflies. To me, there isn't anything more annoying on the run than those nasty, little buggers. We then crossed down by Dr. Lewis Pond and did some road work through the Shore Road area and Weekapaug area before heading down the sand trail. It was really cool to stop for a minutes and check things out on the rocks of Weekapaug Point. We then shot back on the beach to the water fountain before finishing off the run by Dune's Beach with a swim. Fun, summer run minus the flies.
P.M. 3 miles with Dave down to the Weekapaug Inn Beach. After working on a home improvement project, Dave wanted to get in a run and some beach time. While I didn't want to put any more miles on the odometer this week, I couldn't resist. My ex co-workers on the security department let me slide in to the beach..nice!
Weekly Mileage: 67
Synposis: this is the most mileage I have run since 2007. The 67 was unplanned but I will take it and attribute the mileage to my two fun bookend long runs. I was also happy with my effort at Ninigret with Jeff on Friday. I'm definitely sore from the increase, but would consider occassionally throwing together other monster weeks into the mix in the near future.
Looking to the week ahead, I have a planned down week just to play things safe. I may take a few days off and press the refresh button. As another bummer, my summer racing schedule keeps taking hits. Unfortunately, it looks like the Camire's race on Wednesday may be scratched due to some family holiday stuff. I'm hopeful for some kind of a race on the 4th-but am unsure.
While I'm in good shape, I currently don't have any racing goals or big races coming up. I'm toying the idea of trying a fall marathon but really enjoy the 5ks and fun shorter efforts. I need some kind of goal or focus race.
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