Sunday-WTAC Li'l Rhody Runaround. 50:24, 12th
Li'l Rhody Results
Li'l Rhody is my club's signature race. Being a committed member of the club, I felt obliged to run this race. As an added bonus, my favorite race, the Mews 5k, is not conflicting this year. Not being a good trail runner and being injury prone, I was very nervous about running this one. Going in, my goal was to finish unscathed. I wanted to run somewhat hard, but had no intentions of killing myself on the technical trails. After a mile or so, I was locked in behind Gazelle Walker and this tall dude, who I later found out was accomplished local runner Brian McNeice. Throughout the race nothing overly eventful happened. On the non-technical parts, I felt really good, while I quickly fatigued when the terrain became difficult. I happily finished behind Gazelle, while holding off McNeice. After the race, I enjoyed some homemade soup and chatted with other runners. Having run tons of races over the years, this one stands out as a unique race. The soup, stove fires, and park make this race a really neat experience for any runner. Congrats to various WTAC runners who ran strong races! On another positive note, we ended up with a record number of participants. Very cool. (10)
Monday-Swim
Tuesday-5 mile run, strength work
Workout Wednesday-10 miles w/ Gazelle incorporating 5X400 and 5X200 at HELL Field.
Solid one.
Thursday-am 5 miles at 430 w/Gazelle-Hospital Loop from his crib.
pm-4 miles really easy w/Lu
Friday-Random.
2+ miles on the treadmill easy
10 minutes on the bike
15 minutes of swimming
Saturday-5 miles w/Lulu and Shara easy
Totals:
Miles:7x, 41
Lulu: 2X, 9 miles
Swim, 2X, ? distance
Bike: 0X
Cor: 2X
Sunday, November 24, 2013
Tuesday, November 12, 2013
November 10th through November 16th- I hate winter.
Sunday-Avondale 5k..officially called Setting the Pace for Conservation 5k.
Results 16:45, 1st
I've always loved the scenery of Avondale and appreciate the efforts of the Land Trust. Being a road warrior and with the locale of this one so close to home, it is a must run for me. As I watched the morning weather forecast, I knew today was going to be a windy one. I was hoping for a strong showing at this race, but knew the wind would play a factor as it swirled around at 20 mph.
After warming up with Gazelle and the young guns, it was time to roll. After the gun went off, I tried to settle in at a brisk yet controllable pace. Approaching the mile, my watch beeped at indicated a 5:07 mile. Yikes! I immediately told myself to calm down and try to run a smooth 2nd mile so I didn't totally lose it for mile three. As I worked through mile 2, I was starting to feel the impact of the wind and early hard pace. I hit the second mile in 5:22. The worst part of the race was about to begin for me. Rather than closing out the race in a strong final mile, I ran it in around 5:30. I'm not sure if it was the wind, lost focus, or just from going out too hard. I finished the race and felt pretty strong. Immediately upon finishing, I watched my WTAC teammates come through and cheered some of the other runners on. As I caught my breath, my parents congratulated me on the win. Shortly after saying good job, my Dad reminded me that it was only a matter of time before the younger guys take me down. In a Gazelle-like fashion, I responded, "Totally agree, but today is not that day." I'll take em when I can get them!
Fun day, race, and atmosphere. (6)
Later on...50 burpees, 50 squats, 50 crunches, 40, 30, 20, 10...took me 25 minutes and it was brutal.
Monday:
am-4+ mile run on local roads trying out ankle brace.
pm-3 mile run with Shara and Lulu in Avondale (7)
Tuesday: 45 minute spin class at the Y.
Workout Wednesday: Warmup, 5X800/400 with half distance jog recoveries with Gazelle at HELL Field. Cold air filled the atmosphere and my lungs were screaming. Ran consistent times throughout the workout. Including the warmup, workout, recoveries, and warmdown, we covered 10 miles on this one, which also qualifies as a long run for me! Especially impressed by Gazelle's performance as he hammered the Lil Rhody course in the AM.
Thursday: 7 miles on local roads and incorporated some loops on Weekapaug Golf Course in the dark. I had the headlamp for this one and my bursitis was acting up throughout.
Friday: 4 miles with Lulu at an easy pace on local roads. Bursitis is still annoying me.
Saturday: 4+ miles with Lulu on local roads on a warm morning. 31 minutes. Enjoyed the warmer air. Still not planning on racing at Lil Rhody..looking forward to the event/experience, but nervous about getting hurt on the trails.
Totals:
Run:7X, 38 miles
Lulu: 3X, 11 miles
Bike: 45 minute spin
Swim: 0
Core: 25 minutes
Results 16:45, 1st
I've always loved the scenery of Avondale and appreciate the efforts of the Land Trust. Being a road warrior and with the locale of this one so close to home, it is a must run for me. As I watched the morning weather forecast, I knew today was going to be a windy one. I was hoping for a strong showing at this race, but knew the wind would play a factor as it swirled around at 20 mph.
After warming up with Gazelle and the young guns, it was time to roll. After the gun went off, I tried to settle in at a brisk yet controllable pace. Approaching the mile, my watch beeped at indicated a 5:07 mile. Yikes! I immediately told myself to calm down and try to run a smooth 2nd mile so I didn't totally lose it for mile three. As I worked through mile 2, I was starting to feel the impact of the wind and early hard pace. I hit the second mile in 5:22. The worst part of the race was about to begin for me. Rather than closing out the race in a strong final mile, I ran it in around 5:30. I'm not sure if it was the wind, lost focus, or just from going out too hard. I finished the race and felt pretty strong. Immediately upon finishing, I watched my WTAC teammates come through and cheered some of the other runners on. As I caught my breath, my parents congratulated me on the win. Shortly after saying good job, my Dad reminded me that it was only a matter of time before the younger guys take me down. In a Gazelle-like fashion, I responded, "Totally agree, but today is not that day." I'll take em when I can get them!
Fun day, race, and atmosphere. (6)
Later on...50 burpees, 50 squats, 50 crunches, 40, 30, 20, 10...took me 25 minutes and it was brutal.
Monday:
am-4+ mile run on local roads trying out ankle brace.
pm-3 mile run with Shara and Lulu in Avondale (7)
Tuesday: 45 minute spin class at the Y.
Workout Wednesday: Warmup, 5X800/400 with half distance jog recoveries with Gazelle at HELL Field. Cold air filled the atmosphere and my lungs were screaming. Ran consistent times throughout the workout. Including the warmup, workout, recoveries, and warmdown, we covered 10 miles on this one, which also qualifies as a long run for me! Especially impressed by Gazelle's performance as he hammered the Lil Rhody course in the AM.
Thursday: 7 miles on local roads and incorporated some loops on Weekapaug Golf Course in the dark. I had the headlamp for this one and my bursitis was acting up throughout.
Friday: 4 miles with Lulu at an easy pace on local roads. Bursitis is still annoying me.
Saturday: 4+ miles with Lulu on local roads on a warm morning. 31 minutes. Enjoyed the warmer air. Still not planning on racing at Lil Rhody..looking forward to the event/experience, but nervous about getting hurt on the trails.
Totals:
Run:7X, 38 miles
Lulu: 3X, 11 miles
Bike: 45 minute spin
Swim: 0
Core: 25 minutes
Sunday, November 10, 2013
November 3rd through November 9th
Sunday-11 mile trail run incorporating the Lil Rhody Runaround Course with WTAC Crew (Gazelle, Garwin, Boumenot, Puddin', Seth, etc.). It was very fun to tackle the trails with this group. We kept things at a nice, easy pace throughout. I had multiple ankle rolls on my left side. While I certainly enjoyed this run, I'm concerned about running hard on the technical trails. I'll certainly be running Lil Rhody, but may just use it as a training run.
Monday-7 miles..ran my first 5 miles with Lulu..finished with some hill pops and a Gazelle sighting.
Tuesday-Swim at the Y.
Workout Wednesday-met with Gazelle and did some work today in Avondale.
2X 1 mile w/2:30 rest, 2X800 w/2 minute rest, 5X30 sec H/E.
Warmdown..(7)
Thursday-
a.m. 4:30 4 miler with Gazelle on windy, rain soaked Westerly roads...good stuff!
p.m 2.8 mile trot with Lulu in the rain before WTAC Meeting.
Friday-6 miler on Woody Hill Trails with Gazelle, Crutch, Muddin, Matthew, and Johnny E. Saw the "fort" for the first time while Muddy and Gazelle sparred over who had claim to it. We finished this one up in the dark. Great way to end the work week.
Saturday-4 miles with Lulu and Shara..light.
Totals:
Miles: 41
Lulu: 12 miles
Swim: 1X, 40 minutes
Core: 20 minutes
Monday-7 miles..ran my first 5 miles with Lulu..finished with some hill pops and a Gazelle sighting.
Tuesday-Swim at the Y.
Workout Wednesday-met with Gazelle and did some work today in Avondale.
2X 1 mile w/2:30 rest, 2X800 w/2 minute rest, 5X30 sec H/E.
Warmdown..(7)
Thursday-
a.m. 4:30 4 miler with Gazelle on windy, rain soaked Westerly roads...good stuff!
p.m 2.8 mile trot with Lulu in the rain before WTAC Meeting.
Friday-6 miler on Woody Hill Trails with Gazelle, Crutch, Muddin, Matthew, and Johnny E. Saw the "fort" for the first time while Muddy and Gazelle sparred over who had claim to it. We finished this one up in the dark. Great way to end the work week.
Saturday-4 miles with Lulu and Shara..light.
Totals:
Miles: 41
Lulu: 12 miles
Swim: 1X, 40 minutes
Core: 20 minutes
Sunday, November 3, 2013
October 27th through November 2nd-Good Stuff
Sunday-Charlestown FOP 5k, 16:27 2nd
RESULTS
Big day for me. As my audience knows, I love 5ks. I love the feel, the strategy (none), and the length. For one reason or another, I hadn't run this race since it's inaugural year, 2005. I also happened to win the race that year in 16:05. Since then, my running career has been a roller coaster ride. The one constant has been my love of the sport. I haven't come close to that 16:06 since 2006. Since my 2010 running resurrection, I hadn't run a time under 16:30. Lately, I've had self doubt about running faster times again. After today's race, I'm ecstatic since I now know I can still get under 16:30 on a good day. Now, 16:20 would be really nice..
Other Good Stuff:
Jonny- 17:04 PR
Gazelle-17:33 PR
Rhody Seth-17:57 PR
Matthew-18:59 (after racing middle school championships the day before)
Boumenot-19:06-strong showing and continuing in comeback from injury.
Shara-20:01 PR and overall female winner.
Crutch-21:02 and yet another PR
WTAC put on a good show today.
Monday-7 miles with Lulu. Who's running who?
RESULTS
Big day for me. As my audience knows, I love 5ks. I love the feel, the strategy (none), and the length. For one reason or another, I hadn't run this race since it's inaugural year, 2005. I also happened to win the race that year in 16:05. Since then, my running career has been a roller coaster ride. The one constant has been my love of the sport. I haven't come close to that 16:06 since 2006. Since my 2010 running resurrection, I hadn't run a time under 16:30. Lately, I've had self doubt about running faster times again. After today's race, I'm ecstatic since I now know I can still get under 16:30 on a good day. Now, 16:20 would be really nice..
Other Good Stuff:
Jonny- 17:04 PR
Gazelle-17:33 PR
Rhody Seth-17:57 PR
Matthew-18:59 (after racing middle school championships the day before)
Boumenot-19:06-strong showing and continuing in comeback from injury.
Shara-20:01 PR and overall female winner.
Crutch-21:02 and yet another PR
WTAC put on a good show today.
 |
| Courtesy of Jana Walker |
Monday-7 miles with Lulu. Who's running who?
Tuesday-SHS Track Work with Gazelle
10X400
6 on the track, 4 on the field..200 rest
Very solid and consistent. Gazelle gave me a hard push on the last one.
Wednesday: Swim at the Y
Thursday-Rain Show in Champlain..46 minutes, 6 miles
Was I really that slow? Fun to be in the trails.. I struggled as usual.
Friday-
a.m. 20 minutes of core work
p.m.3 miles hard.
601, 5:53, 5:47
Saturday-
a.m. 4 miles with Shara and Lulu in Milford.
p.m. 3 additional Weekapaug miles
Totals:
Miles: 7X, 36 miles
Lulu: 2X, 8 miles
Swim: 1X, 40 minutes
Core: 1X, 20 minutes
Subscribe to:
Posts (Atom)