Sunday-a.m.5+ miles..did an out-an-back run from my house towards Misquamicut. Threw in some minute hard/minute easy segments. Felt queasy and sick at the end of the run. I think I can attribute it between not letting my breakfast digest and running hard.
p.m. 2+ miles with Lulu on local roads at a more chilled pace.
Monday-Swim at the Y..35 minutes of total swimming..mix of drills, 4X50, etc. Good stuff.
Tuesday-6 miles..5 of those miles in the book on Strava..approx. 40 minutes..local roads.
Wednesday-Schonning 5k, 16:49, 1st Results
Huge WTAC Turnout! Strong performances all around. I was especially impressed by the young guns..Matthew Walker and Jonny Eckel. Being friends with Steve Schonning, I was especially pleased with the win. The course was a little short, but I'm happy with this one regardless. Fun event.
Thursday-Brick Workout with Gazelle.
16+ mile bike w/Gazelle-had a strong, wind aided effort on an Atlantic Ave. Strava segment.
2.5 mile run that we brought Lulu along for..solid workout and I felt pretty tired at the end.
Friday-6+ miles..just under 40 minutes..solid effort.
Saturday-Gazelle Country Hill Session-53 mile ride..
Over 2000 ft of climbing. This ride was definitely challenging and I could feel it in the legs, especially when walking down stairs in the evening. We finished the ride by taking a much needed iced coffee break at Dave's-thanks for the treat Gazelle! Fun ride, good stuff.
Totals:
Run: 6X, 27 miles
Lulu: 3X, 6 miles
Swim: 1X, 1 mile
Bike: 2X, 69 miles
Core/Stretch: almost none..
Synopsis: Very busy week with school back at full speed. I wish I could have swam more and need to do so with the OCT Tri still coming up. I was happy with my bike and run training this week. It's also been good to get Lulu out there a bit more, even as the humidity is still lurking.
Sunday, August 25, 2013
Sunday, August 18, 2013
August 18th through August 24th--Reality
This week is going to be a but of a challenge with a more structured work schedule. After a great summer of training, I now to do more planning to fit essential workouts in.
Sunday-Boogie Woogie Mile. According to Strava, I covered the mile in 4:52. The total time of the run was 5:22 with a 1.1. mile distance. Not sure on accuracy, but it was a confidence builder regardless. I probably should have warmed up before, but I just had urge to run it..so I did.
Ran an additional 4 miles on local roads with two of my lady friends..one of them being four legged..30 minutes.
Monday-1+ mile swim at the Y. Did a long warmup and drills. The highlight of the day (for me anyway) 4X50 on a minute all under 40 seconds a go.
Tuesday-Battle of Stonington 5k, 6th place, 17:06
Felt tired, flat, and slow.
A great turnout by Team WTAC and general fun atmosphere. Grabbed a drink with the team and my parents on the Dog Watch deck afterwards. My philosophy on my performance from this one is that sometimes you have good days and sometimes you have bad days.
(5)
Wednesday-Final WTAC Tom McCoy Fun Run and Kids' Awards Night
2+ mile warmup with Connor & Mike Boumenot and Muddy Puddin'
1 mile race: 4:52..happy with this after last night's debacle.
2+ mile warmdown with Schonning
(5)
Another fun night-running the mile, chatting with WTAC teammates, and watching the kids get their awards. Sad to see summer go away.
Thursday-Late afternoon noon ride with Gazelle...25 miles.
Very solid workout with some good climbs. Struggled trying to battle the wind on Atlantic towards the end of the ride.
Friday-a.m.5 mile run with the 445 Club from Weekapaug Breachway. The most impressive feat of the morning took place when two teenage WTAC athletes, Matthew Walker and Jonny Eckel, showed up. I was very impressed by their dedication and willingness to jump into this craziness. Beautiful morning and we took a quick dip in front of Seaside before going off to work.
p.m. 3 mile jaunt with Lulu.
Saturday-47 mile ride with Gazelle, who affectionately named the ride Tommy 5k's pick-Hills, Hills, and Headwinds on Strava. We had a very good ride today and really got it all in-endurance, hills, and speed. On a disappointing note, Strava ripped us off on a nasty Westbound Atlantic Ave segment. It's fine though..we knew were cruising through this section. Very fun ride.
Totals:
Run: 5X, 23 miles
Lulu's Miles: 2X, 6 miles
Swim: 1X, 1 mile
Bike:2X, 72 miles
Stretch/Core: not much.
Sunday-Boogie Woogie Mile. According to Strava, I covered the mile in 4:52. The total time of the run was 5:22 with a 1.1. mile distance. Not sure on accuracy, but it was a confidence builder regardless. I probably should have warmed up before, but I just had urge to run it..so I did.
Ran an additional 4 miles on local roads with two of my lady friends..one of them being four legged..30 minutes.
Monday-1+ mile swim at the Y. Did a long warmup and drills. The highlight of the day (for me anyway) 4X50 on a minute all under 40 seconds a go.
Tuesday-Battle of Stonington 5k, 6th place, 17:06
Felt tired, flat, and slow.
A great turnout by Team WTAC and general fun atmosphere. Grabbed a drink with the team and my parents on the Dog Watch deck afterwards. My philosophy on my performance from this one is that sometimes you have good days and sometimes you have bad days.
(5)
Wednesday-Final WTAC Tom McCoy Fun Run and Kids' Awards Night
2+ mile warmup with Connor & Mike Boumenot and Muddy Puddin'
1 mile race: 4:52..happy with this after last night's debacle.
2+ mile warmdown with Schonning
(5)
Another fun night-running the mile, chatting with WTAC teammates, and watching the kids get their awards. Sad to see summer go away.
Thursday-Late afternoon noon ride with Gazelle...25 miles.
Very solid workout with some good climbs. Struggled trying to battle the wind on Atlantic towards the end of the ride.
Friday-a.m.5 mile run with the 445 Club from Weekapaug Breachway. The most impressive feat of the morning took place when two teenage WTAC athletes, Matthew Walker and Jonny Eckel, showed up. I was very impressed by their dedication and willingness to jump into this craziness. Beautiful morning and we took a quick dip in front of Seaside before going off to work.
p.m. 3 mile jaunt with Lulu.
Saturday-47 mile ride with Gazelle, who affectionately named the ride Tommy 5k's pick-Hills, Hills, and Headwinds on Strava. We had a very good ride today and really got it all in-endurance, hills, and speed. On a disappointing note, Strava ripped us off on a nasty Westbound Atlantic Ave segment. It's fine though..we knew were cruising through this section. Very fun ride.
Totals:
Run: 5X, 23 miles
Lulu's Miles: 2X, 6 miles
Swim: 1X, 1 mile
Bike:2X, 72 miles
Stretch/Core: not much.
Tuesday, August 13, 2013
August 11th through August 17th
Sunday-pushups, pullups, abs..
4 miles easy w/Lulu at 7:15 pace.
Monday-woke up with a sore throat and headache. Hi, Ragweed!
a.m. swim
p.m. 17 mile ride on local roads...put together a nice segment on Ocean View Highway that I was happy with. Feeling worse and headachy after ride.
Tuesday-a.m. Sorry Boumenot! Cancelled on track workout, still not feeling good
p.m. 3 mile run and 45 minute spin class at the Y. Still feeling funky, but trying to tough it out.
Wednesday-am..1 mile swim with Schonning, Duda, Orlando, and Western Mass Guy Hutch. Despite how I was feeling physically, I probably had my best swim of the year. Finished up with a light 3 mile jog on the beach.
pm. Napped after work, felt groggy and headachy, but wasn't missing out on one of the last WTAC Fun Runs of the year. Warmed up with Boumenot..ran 17:27 while wheezing most of the time. It was my fastest run of the season at these runs. Thrilled with the result, but can't make sense of it. Running is weird. Cooled down with Muddy. (5)
Thursday-6 mile run..did the last 2 at a light pace with Lulu. Not sure of pace.
About an hour later went for a 10 mile light spin on my hybrid through Misquamicut.
Landed some meds from the doc and hope to be feeling like myself soon.
Friday-Started things off with a solid 7 miler at 5 am with Boumenot. As we finished the run, I joined Steve Schonning for a mile swim. Great start to a great day.
Saturday-55 mile ride with Gazelle from his place, through Stonington,out to the North Stonington hills, onto Cossaduck Hill (the nastiest hill I've ever rode on), to Griswold up to 165, past Buttonwood Farms, into Voluntown, and back 49. This ride was a monster and it was awesome!!! I think Gazelle is plenty strong to tackle Firmman on the bike. If I ever expect to really improve on the bike, I need to keep doing these rides. Neck was quite sore on the left side by the end of the ride.
*Longest ride Ever
Totals:
Run Miles: 6X, 28 miles
Lulu's miles: 2X, 6 miles
Swim: 3X, 4500 yds
Bike: 4X, 97 miles (equivalent with spin) *Most riding ever..
Core/Stretch/Strength: 1X, 20 minutes
4 miles easy w/Lulu at 7:15 pace.
Monday-woke up with a sore throat and headache. Hi, Ragweed!
a.m. swim
p.m. 17 mile ride on local roads...put together a nice segment on Ocean View Highway that I was happy with. Feeling worse and headachy after ride.
Tuesday-a.m. Sorry Boumenot! Cancelled on track workout, still not feeling good
p.m. 3 mile run and 45 minute spin class at the Y. Still feeling funky, but trying to tough it out.
Wednesday-am..1 mile swim with Schonning, Duda, Orlando, and Western Mass Guy Hutch. Despite how I was feeling physically, I probably had my best swim of the year. Finished up with a light 3 mile jog on the beach.
pm. Napped after work, felt groggy and headachy, but wasn't missing out on one of the last WTAC Fun Runs of the year. Warmed up with Boumenot..ran 17:27 while wheezing most of the time. It was my fastest run of the season at these runs. Thrilled with the result, but can't make sense of it. Running is weird. Cooled down with Muddy. (5)
Thursday-6 mile run..did the last 2 at a light pace with Lulu. Not sure of pace.
About an hour later went for a 10 mile light spin on my hybrid through Misquamicut.
Landed some meds from the doc and hope to be feeling like myself soon.
Friday-Started things off with a solid 7 miler at 5 am with Boumenot. As we finished the run, I joined Steve Schonning for a mile swim. Great start to a great day.
Saturday-55 mile ride with Gazelle from his place, through Stonington,out to the North Stonington hills, onto Cossaduck Hill (the nastiest hill I've ever rode on), to Griswold up to 165, past Buttonwood Farms, into Voluntown, and back 49. This ride was a monster and it was awesome!!! I think Gazelle is plenty strong to tackle Firmman on the bike. If I ever expect to really improve on the bike, I need to keep doing these rides. Neck was quite sore on the left side by the end of the ride.
*Longest ride Ever
 |
| "I chew up 5k runners and spit them out." |
 |
| Crutch Country..well worth the view |
Totals:
Run Miles: 6X, 28 miles
Lulu's miles: 2X, 6 miles
Swim: 3X, 4500 yds
Bike: 4X, 97 miles (equivalent with spin) *Most riding ever..
Core/Stretch/Strength: 1X, 20 minutes
Tuesday, August 6, 2013
August 4th through August 10th
Sunday: 6.5 mile recovery run on local, 7:45 pace.
Later in the day, 1 mile on the beach with Boumenot.
Monday: a.m. 20 mile bike ride, mix of hills on country roads and beach roads.
p.m. 1/2 mile ocean swim
Tuesday: a.m. 445 Track Workout at WHS with Boumenot.
7X400 w/400 recovery..splits ranged from 77 to 70.
1X200 in 30 seconds at the end.
My alarm never went off and I almost slept through the workout. I jumped out of bed at 4:38, texted Mike, and busted over to the track. I swear I was half asleep when I started running but didn't want to miss this one. Meanwhile in North Stonington, Wakey Wakey probably popped open one of his eyes right at 445 and laughed at me as he worked on his beauty rest. Knowing that summer is nearing it's end, I know I'll be limited to only a few more of these fun early morning workouts.
p.m. 4 miles on local roads..first 3 on my own, last mile with Lulu.
Wednesday: am-52 mile ride with Schonning and Duda..
Very humbling ride, found out what it is like to try to ride with the big boys.
Averaged 19.2 mph
Climbed 1581 ft.
Time: 2 hrs, 40 minutes
Longest ride ever
pm-WTAC Tom McCoy Fun Run, 17:37
Warmed up with Boumenot and Jonny Eckel for about a mile. Throughout the warmup and before the run, I felt tired and flat. After helping out with the kids' run and recording times, I threw on my headphones and hoped to get an honest run in so I could help out with timing. Once the run got going, I hung with the lead pack and figured they'd drop me like a bad habit. With a half mile to go, I sat in 5th place and was pretty happy with my effort after my morning ride. I was able to pick off a few more guys and finished strong. Very happy with the effort.
(4)
Thursday: am-3/4 of a mile swim from the Town Beach with Schonning. It was really choppy out there today and I think I drank a gallon of salt water. With the chop, I couldn't get into much of a rhythm.
pm-5 mile run on local roads..I felt beat..not sure of pace.
Friday:am- Swim at the Y..not sure of exact yards, but did some solid volume for me and felt strong.
Highlight of the workout..3X50 on a minute..all reps sub 40..
pm-3+ miles in the rain.
Saturday: am- 2 mile barefoot beach run on the thick sand of Weekapaug Beach with Lulu, my cousin Pat, and his dog Lily.
pm-3+ miles from Misquamicut.
Totals:
Running: 8X, 33 miles
Lulu's Running: 3X, 5+ miles
Lulu's Swim: 1X in the ocean and she was not a happy camper.
Swim: 3X, 2 1/4 mile
Bike: 2X, 72 miles
Core: 1X 15 minutes of stretching.
Later in the day, 1 mile on the beach with Boumenot.
Monday: a.m. 20 mile bike ride, mix of hills on country roads and beach roads.
p.m. 1/2 mile ocean swim
Tuesday: a.m. 445 Track Workout at WHS with Boumenot.
7X400 w/400 recovery..splits ranged from 77 to 70.
1X200 in 30 seconds at the end.
My alarm never went off and I almost slept through the workout. I jumped out of bed at 4:38, texted Mike, and busted over to the track. I swear I was half asleep when I started running but didn't want to miss this one. Meanwhile in North Stonington, Wakey Wakey probably popped open one of his eyes right at 445 and laughed at me as he worked on his beauty rest. Knowing that summer is nearing it's end, I know I'll be limited to only a few more of these fun early morning workouts.
 |
| Maybe Wakey Wakey has the right idea! |
p.m. 4 miles on local roads..first 3 on my own, last mile with Lulu.
Wednesday: am-52 mile ride with Schonning and Duda..
Very humbling ride, found out what it is like to try to ride with the big boys.
Averaged 19.2 mph
Climbed 1581 ft.
Time: 2 hrs, 40 minutes
Longest ride ever
pm-WTAC Tom McCoy Fun Run, 17:37
Warmed up with Boumenot and Jonny Eckel for about a mile. Throughout the warmup and before the run, I felt tired and flat. After helping out with the kids' run and recording times, I threw on my headphones and hoped to get an honest run in so I could help out with timing. Once the run got going, I hung with the lead pack and figured they'd drop me like a bad habit. With a half mile to go, I sat in 5th place and was pretty happy with my effort after my morning ride. I was able to pick off a few more guys and finished strong. Very happy with the effort.
(4)
Thursday: am-3/4 of a mile swim from the Town Beach with Schonning. It was really choppy out there today and I think I drank a gallon of salt water. With the chop, I couldn't get into much of a rhythm.
pm-5 mile run on local roads..I felt beat..not sure of pace.
Friday:am- Swim at the Y..not sure of exact yards, but did some solid volume for me and felt strong.
Highlight of the workout..3X50 on a minute..all reps sub 40..
pm-3+ miles in the rain.
Saturday: am- 2 mile barefoot beach run on the thick sand of Weekapaug Beach with Lulu, my cousin Pat, and his dog Lily.
pm-3+ miles from Misquamicut.
Totals:
Running: 8X, 33 miles
Lulu's Running: 3X, 5+ miles
Lulu's Swim: 1X in the ocean and she was not a happy camper.
Swim: 3X, 2 1/4 mile
Bike: 2X, 72 miles
Core: 1X 15 minutes of stretching.
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