December 22nd through December 28th-Spreading Christmas Cheer

Sunday-40 minute swim at the Y.  Had to get an early one in today and opted to hit the pool since I've been so sore lately.  As I'm about to start my swim, I go to put my goggles on and the back band immediately rips.  I tried to come up with a make shift fix, but it just wasn't happening.  I decided I'd just tough and try to swim with my head above the water.  After a few minutes of my struggle, an older gentlemen named Doug stopped his workout and asked me if I wanted to borrow a pair of goggles?  I immediately responded, "Absolutely, I'd be most appreciative."  He then tells me that if he finishes his workout first, that I could just leave the goggles at the front desk when I leave. I responded, "Oh no, I want to make sure you get them back, I'll give them to you if you get out first."  He told, "No way, finish your workout and leave them up there."  Sure enough.  I had a nice swim thanks to Doug as he spread his Christmas Cheer!!

Monday-
am..3 miles light..still sore and achy..probably 8 minute + pace.
pm..Christmas Group Light Run-10k..starting off this run in the rain, but it was totally worth it.  I really enjoyed the sites and roads of Pawcatuck.  Thanks Boumenot for hosting!  Good fun having Gazelle, Gazelle Jr. & Johnny E. out there.
(9)

Tuesday: SHS Distance Project Christmas Eve Workout..
Warmup
2X800, 1X400, 1X800, 1X400
(2:28, 2:28, 70, 2:31, 67)
Cooldown
(6)

Kind of cool to workout with some enthusiastic high distance runners.  I was trying to preach the importance of consistency with paces and staying relaxed during repeats to the kids.  It seems like they listen, but aren't always able to translate it to their training.  Originally I had planned for there to be more volume in this workout, but everyone was cashed in after the first few sets.  With wind on track and more seasonal temps, I decided it would be best to cut the workout short.  Since the coach was winded as well, it certainly didn't take much to cut this one down.  Overall, I was happy with the work that the kids put in.

Wednesday: Christmas Get My Fix 5 miler on local roads.  Had afternoon Christmas at my parents and then headed out to FL in the pm.

Thursday: easy 4 miler in Lake Worth, FL..huge temperature change that I welcomed!

Friday: 4 miles of running in between circuits at John Prince Park Fit Trail w/Shara.  When I visited FL in 2012, I found out that these little trails are all over South, FL.  They are usually a mile loop on gravel or mulch with various stations throughout.  Did a series of pullups, pushups, body weight squats, dips, jumping jacks, etc..challenging and fun.  Hit Fort Lauderdale in the afternoon and took a quick dip in the ocean.

Saturday: 6 miler with 8X400 mixed in on a soccer field..just based times off of 70 second efforts.
In the afternoon, I went on a "Gator Hunt" in the northern Everglades.  Ended up seeing 7 gators.

Gator Hunting!

Less than 8 feet away!

Sunday: Okeehelee Fit Trail Circuits with Shara including 3 miles of running.

Fit Trail

More Okeeheelee..neat place.

Once we finished, I shot out for a "hardish" mile on the cedar packed trail..hit it in 5:25.
After the mile, I spotted the only hill I could find in Florida and decided on doing a few strides up it. (4+)







Totals:
Run Miles: 8X, 38 miles
Lulu's Miles: 0
Swim: 1X, 40 minutes
Bike: 0
Other: 3 hours/5 miles of canoeing in the Glades.

December 15th through December 21st

Sunday-after my travels, I ran 6 miles with 8 hill pops.

Monday-45 minute spin.

Tuesday-8 mile snow run.  We had early dismissal from school, so I was home by 1 pm.  What to do?  Watch Christmas movies? Sleep?...no way, go out and play in the snow.  Ran on local roads before deserting to the Weekapaug Sand Trail (one of my favorite spots to go during a storm).  I ran out on the sand trail and ran back on the beach before heading home.

Wednesday-
a.m. 3 miles on the treadmill easy

p.m. SHS Distance Project.
Helped monitor and advise the kids while they did their drills.  Due to the track being covered with snow, I figured out a nice 200m loop for us to do repeats after consulting with a senior on the team. Warmed up a mile..then 4X400, 4X200..all hard.  As a "special surprise" for the kids, I set up two teams and had them run a 5X200 relay against each other.  Short cooldown before a team stretch. Good fun, but tweaked my hamstring a bit on an icy patch.
(4-5)

Thursday-430 Club w/Boumenot & Gazelle..4.5 miles

Friday-Workout w/Gazelle and Boumenot.  Did the 5-4-3-2-1-30 workout..On my end, effort was up, speed felt down.  I was pretty beat by the end of this one.  Prior run, on-the-run, and post run soreness.  Good workout though.  Boumenot brought us sight seeing on the warmdown.  It was a different kind of sight seeing adventure than the ones we go on in the summer. (9.5)

Saturday-4 miles light in Milford, CT with Shara and Lu. Warm on this first day of winter! Very sore all around and my back is all swelled up.

Synopsis: Quality week that was really hectic with work, holiday parties, and track practice.  With my back really acting up and a lightly strained hamstring, I'm feeling pretty banged up.

Totals:
Run: 7X, 40 miles
Lulu: 1X, 4 miles
Swim: 0
Bike: 1X, 45 minutes
Core/stretch: 1X 20 minutes

December 8th through 14th

Sunday-Hot Chocolate 5k, 16:50, 13th

Results

Always wanted to do this race...frigid temps, rolling hills, Christmas Party the night before, Calf/Ankle issues...I'll take it.  Hope to provide a better race report soon.

(6)

Monday-SHS Distance Practice
After monitoring all of the kids do drills, I took the distance kids out for a mile warmup.  From there we jumped into 6X400 w/100 walk, 200 jog, 100 walk rest.  I preached consistency to the kids.  Old guy splits: 65, 66, 65, 66, 66, 64...led the kids in some stretching routines post run.  In the ongoing saga of my running health, I now am rocking a pretty solid cold/sinus thing.
(4.5 miles)

Tuesday-didn't expect it, but today turned out to be a snow day.  I haven't been feeling well and needed to get some Christmas shopping done, so today turned out to be a great opportunity.  Banged out 7 easy miles on Weekapaug Roads.
-20 minutes of core work

Wednesday-6+..ran from my house down through the Weekapaug Sand Trail and back.  I timed it right and had the opportunity to watch the sun go down as I ran down the trail.  Feeling some soreness from earlier in the week.  On a positive note, my cold is getting better. Stretched post run-20 minutes.

Thursday-SHS Distance Practice
5 miles..
Mile warmup, 4X800 on partially snow covered track..229-232 range.
15 minute cooldown..followed by some core work.
WTAC Holiday Party.

Friday-had my buddy's wedding to go to in Dedham, MA.  Between working out some car issues with Shara and being in New Haven most of the day, I somehow snuck in a 3 miler during a brief travel break in Westerly.

Saturday-6 miles in the snow from my house down through the Weekapaug sand trail and back. With snow coming much earlier than expected down in CT, I had to hold off on bringing Shara home until Sunday..had to bail on the Christmas 10k-sorry WTAC, I'm sure you guys did well without me.


Running: 7X, 37 miles
Lulu:0
Swim/Bike: 0
Core: 2X. 40 minutes

December 1st through 7th-Hot Chocolate

Sunday-8 mile beach loop..ran pretty hard, but comfortably at a little over 6 minute pace.
That annoying left ankle was bugging me at the start of the run.  The rain and wind came down the second half of the run.

Monday-OFF.  With ankle issue, it was a good day to take a seat.  Truth is, I didn't have time to run anyway.  Went to an awesome UCONN game vs. Florida..Huskies won on a buzzer beater!

Tuesday-SHS Track Distance Project-Day 1
The Indoor Track Coach at my school approached me a few weeks ago about coaching the distance runners as a volunteer.  Wanting to help out, but not overcommit, I offered my services for at least one practice a week and that I would put together a training program for the kids.  My only stipulation: I get to workout with them.  Deal!
1 mile warmup
2X600m-148
2X400m-68
2X300m-49-50
2X200m-32ish
(3)
Solid, consistent workout.  I really enjoyed the kids positive attitudes, strong work ethic, and drive. The only negative part of the day was the pain/swelling in the outside of my  left ankle.
Did some core work/stretching after practice (planks, abs, etc).

Wednesday-Swim at the Y..variety of lap swimming, drills, etc.  With on-going ankle calf swelling and soreness, it was time to throw down another 0 for the run.  This was the best alternative I could come up with.

Thursday-Very reluctant to run today with my swollen ankle/calf.
I figured I'd go to HELL Field and do a little workout.  Warmup mile.
4X1000 322, 323, 322, 319 w/short 1 minute breaks
3 mile warmdown...got more sore and tight.  Not sure how I'll be for Sunday..oh well.
(7)

Friday-4 miles on my treadmill at home...this run was a complete struggle...even at 715 to 720 pace on a flat plain in a controlled environment..sore and tired.  I stretched out afterwards and have been icing.

Saturday-4 miles with Shara & Lulu in Watch Hill..felt better than Friday..ankle/calf still funky.

Totals:
Run: 5X, 26 miles
Lulu's miles: 1X, 4 miles
Swim: 1X, 1 mile
Core/Stretch: 2X, 40 minutes
Ice: 4-5X this week with frozen vegetable packs.

November 24th through November 30th-Thanksgiving

Sunday: Mews Gear N Beer 5k,  17:00, 8th
Results

The annual Mews Gear N Beer 5k stands out as my favorite race.  The 14th installment of this race called for frigid temperatures and wind.  While I wasn't thrilled about the conditions, I told myself it could be worse (rain, ice, even colder temps).  After arriving at the race, I hung out in the Crutchmobile with Mike and Woolley.  We did an easy mile warmup, threw off our sweats, and headed out to the starting line.  As the gun went off, nobody wanted to take the race out.  With some serious talent up front, I was a bit taken aback my this lack of action.  I decided to settle in and just battle with the pack.  We hit the first mile in 5:30 and I was disappointed with the split.  Reminding myself of the conditions, I decided to just run the race.  Use strategy, don't give up, see what happens..throughout the second mile, I remained in a dog fight with the same group, but we started passing some people along the way.  With less than a mile to go, I knew the biggest challenge ahead would be climbing up that nasty hill and trying to finish strong.  Unfortunately for me, the battle continued on the hill. Once I reached the top, I felt pretty good and now stood in for my final battle of four guys.  Coming down the hill, I had one of my strongest sprints of the year and held off the other guys.  Once I figured out that I ran 17 flat, I was disappointed that my time wasn't under 17 and that I didn't chase down the two guys in front of me.  After walking through the finish area, I congratulated Galoob and Woolley on the monster races they ran.  Shortly thereafter, Crutch shot through the finish line.  It turned out Crutch ended up getting jammed up in the beginning and had to go off with runners in the 32 minute range.  Getting stuck in the crowd ruined Crutch's chances of going after a fast time and I felt bad for him.  We ran a quick warmdown, grabbed some beers, and headed off for some warmth.  I'll be back next year and I better be under 17 minutes!  Fun day with fun people.
(6)

Monday-6 miles..local roads, beach

Tuesday-Swim: 15 minutes, Spin Class (45 minutes)

Wednesday-am.430 Club on a nasty, windy, rainy morning with Gazelle.  If anyone saw us out there, I have no doubt they would have questioned our sanity. (5+)
pm-2 miles on the treadmill and strength workout w/Shara.

Thursday-4 miles solo + 3.5 more w/the girls.
(7.5)

Friday-Black Friday Hill Pops X6 (2.5 miles)
Haley Farm/Bluff Point Exploration with Shara & Lulu (5 miles)
(7.5)

Saturday-12 mile trail run w/ Gazelle, Boumenot, Crutch, Galoob, and Puddin in Yawgoog/Green Falls.  I enjoy the group runs with the crew, but really struggle on any technical trails.  Even with my Garwin brace, my left ankle was really bothering me on the technical parts.  Great views, cool area!  Post run, the outside of my left ankle was all swelled up and I didn't even roll it!

Totals:
Mileage: 47 (highest for 2013)
Lulu: 2X, 8 miles
Swim: 1X, 15 minutes
Spin: 1X, 45 minutes
Core: 1X, 30 minutes