October 20th through October 26th

Sunday-a.m. 3.5 miles in Chicopee State Park with my cousin Pat and our dogs.  I used to run in this park on almost a daily basis (yes, I ran trails all the time, hard to believe I know).  As I ran around the park, I had many fond memories of high school running, college training, post collegiate workouts, and coaching experiences.  It was kind of funny how I could remember every root, turn, or little bump.  Even with a variety of trails and hills, I noticed a huge difference between terrain in Western Massachusetts versus the rocks and roots of RI.   The weather and foliage were perfect.  Great fun, great run!

Chicopee State Park..my old stomping grounds.  Great place to train.

p.m. 3 miles on local roads.

Monday-6 miles completely on the beach with Lulu..7 minute pace throughout.
Tons of fisherman throughout the beach..this run was a big stress reliever after an awesome day at the office.

Tuesday-1 mile + swim at the Y.

Workout Wednesday w/ Gazelle at Ninigret
2X800, 2X600, 2X400, 2X200, followed by 10X30/30
Great workout..8 miles

Thursday-6 miles on local roads..easier since tendonitis is killing.

Friday-6 miles of trails in Woody Hill.  Needed to mix it up and was glad to run a few trails.

Saturday-4.5 miles on local roads with Shara and Lulu..nice and easy..tendonitis was calmer today.
Stretched for a short bit after.

Totals:
Run: 7X, 36 miles
Lulu: 3X, 15 miles
Swim, 1X, 1+ miles
Bike: 0

October 13th through October 19th

Sunday-feeling the effects of trail running today..sore
6 miles..ran local roads with Shara & Lulu.
Made a stop at HELL Field for a quick 4X400..70, 71, 68, 67
Fast splits for me on this field.

Monday-still sore in the legs.
5+ miles easy on the beach with Shara and Lulu.  It was arguably the nicest day of the year to run on the beach with great temps, weather, and a very flat surface.  Thought I might see Boumenot out there, but not enough sights around.

Tuesday-17 mile bike ride through Avondale, Watch Hill, and Misquamicut on a beautiful afternoon. As usual, wind was a factor.  Post run-finally finished spreading loam and seed on my lawn.

Wednesday-7 miler...did my 5-4-3-2-1  workout.  Solid paces throughout.  My legs were tired from yesterday's ride, which really made part of the run feel like a race simulation.

Thursday-Run to Lu..6 miler.
Ran from my house down to the beach and to my parents to pick up Lulu.  After throwing the leash on Lulu, we ran an additional 2.5 home.  Beautiful weather on a nice afternoon.

Friday-30 minute swim at the Y.  Included some drills and 50s..my form and ability remains poor but it was a solid workout.  After the swim, I hit the weights for 20 minutes...did some bench work, lat pulldowns, and abs.  Good stuff.

Saturday-11 miler with Gazelle and Boumenot..started at Westerly Y and ran down to Barn Island through the trails and back.  I call this run Duck Hunt since we ran into a bunch of hunters.  Which Way? didn't have orange on and I think Gazelle was trying to use him as bait.

Totals:
Run Miles: 5X, 35 miles
Lulu: 3X, 13 miles
Swim: 1X, 3/4 mile
Bike: 1X, 17 miles
Core: 2X, 40 minutes

October 6th through October 12th

Sunday-Ocean's Road 10k..35:48, 2nd
Results
Very fun race and great distance.  Being a point-to-point race, a headwind was a factor for most of the race. My splits showed it: 552, 554, 557, 552, 537, & 535.  I wasn't happy with my time, but enjoyed the race, course, and atmosphere.  Nice showing by Boumenot in 41:04 (2nd in division) and Shara in 41:50 (3rd female).  I hate the wind like Boumenot hates winter!

Monday-3 mile run followed by core work in my basement (planks, bench press, rows, etc)

Tuesday-40 minute swim and 20 minutes on the stationary bike at the Y.

Wednesday-Meadowridge Bumps..7 miles.

Thursday-4.5 mile trot with Lulu on local roads..6:30 pace

Friday-Trip Back to the Trails with Gazelle in Woody Hill..7 miles.  Great run.

Saturday-8 miles in Grills Preserve with Team WTAC.  It was very cool to be running trails with the group.  It reminded me of my days as an XC runner.  Glad to be part of this group.

3 miles with Shara and Lulu on local roads. Followed up with some core stuff.

Totals:
Miles: 7X, 40 miles (one of the highest mileage weeks of my year)
Lulu Miles: 2X, 8 miles
Swim: 1X, 1 mile
Bike: 1X 20 minutes
Core: 2X, 40 minutes