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.
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