I haven't had anything noteworthy to write about over the past few months. I've been going to PT since the beginning of December and have been working on strengthening my knee and loosening up my IT band. Progression has been slow but I am getting stronger. For those of you who've done PT, you know that there is no glamour to any of the exercises. The exercises are for strengthening but they also really point out weaknesses. For example, the lack of strength and fatigue on my left side really stick out in comparison to doing the same exercises on the right side.
My greatest progress took place this past week while visiting Shara's parents for the holidays. Without access to my normal resources, inability to sit still, and vacation plans, I ran more than planned (5 of the last 6 days) and left the Sunshine State unscathed. I can't say I always felt comfortable but I wasn't in pain either. Runs weren't more than 3 miles and the paces were controlled.
I still don't have a training or racing aspirations for 2015. Mainly, I'd like to be healthy enough to enjoy running again. Ending 2014 on a positive note!
Tuesday, December 30, 2014
Wednesday, October 15, 2014
Hartford/Update
Congrats to Gazelle, Shara, and Mike on some very strong performances at the Hartford! It was inspiring watching you guys run out there in less than ideal conditions.
The skinny on Hartford from these three:
-an age group winner
-a 2nd place age group winner
-3 Boston qualifiers.
As for my injury, I haven't really improved, but I haven't gotten worse either. Lately, I've been having pain on my "good side" and I think it has been from overcompensation. I've been to the chiro twice, done a fair amount of stretching, and done some 3 mile runs--with no significant changes. As a pre-caution, I've finally scheduled an appointment with an orthopedic. It's time to really find out if it really is just muscular or if I have a bigger issue at hand. In the meantime, I'll stay as active as possible. I hate injuries.
The skinny on Hartford from these three:
-an age group winner
-a 2nd place age group winner
-3 Boston qualifiers.
As for my injury, I haven't really improved, but I haven't gotten worse either. Lately, I've been having pain on my "good side" and I think it has been from overcompensation. I've been to the chiro twice, done a fair amount of stretching, and done some 3 mile runs--with no significant changes. As a pre-caution, I've finally scheduled an appointment with an orthopedic. It's time to really find out if it really is just muscular or if I have a bigger issue at hand. In the meantime, I'll stay as active as possible. I hate injuries.
Sunday, September 21, 2014
I guess it's for the better..
NU Hartford Marathon 2014 Deferral Confirmation
Quick status update:
Still experiencing general knee tightness. I wouldn't necessarily describe it as knee pain at this point. The hardest part is not being active since the majority of my work outs consist of very boring stretching and some weight training. On a positive note, I ran three consecutive days (Friday-1, Saturday-1, and today 2). I'm heading to the chiropractor tomorrow for an "alignment." It's been fun watching all of my endurance friends train and compete, but it also leads to frustration. I'm trying to be smart now and benefit in the long run (no pun intended, long runs caused this!)
Saturday, September 6, 2014
Shut down..a brief update
Life has gotten in the way of me posting over the past few weeks. Unfortunately, an undiagnosed knee injury has completely side lined me for the time being. Whenever I bend the knee, issues arise. I can't run or bike and I even feel it walking down stairs at times.. In the meantime, I can swim, work my upper body, and stretch. So it looks like no Surftown,OCY, or Hartford for this guy, but I'll be out there cheering Shara and all of my endurance friends on.
If things don't improve physically, I'll make a visit to the doc shortly.
I'm open to any rehab suggestions or stretching/core sequences you may have.
If things don't improve physically, I'll make a visit to the doc shortly.
I'm open to any rehab suggestions or stretching/core sequences you may have.
Monday, August 11, 2014
8/10 to 8/16
Sunday-6+ miles from home to the beach. Shara left about 5 to 6 minutes before me down to the beach. Without her knowing, I set out to catch her before I hit the Westerly Town Beach..no luck. As a matter of fact, she continued on after reaching to the beach to run about 9 miles. Pace about 6:15/mile.
Monday-am: 25 minute core sequence with my cousin, Pat. Pushups, planks, body weight squats, etc.
1 mile ocean swim with Shara.
4.5 mile solo run late in the afternoon.
Tuesday-50 minutes of cycling. Felt sore and tired.
Wednesday-2200yd swim at the Y after work. 500, 500, 500, 100, 100, 100, 2X 100 kick, warmdown. I went home for a bit post swim prior to heading out for the WTAC McCoy Fun Run. I did the run in about 1740ish with JP Bigouette. We both agreed that the effort felt much faster. Overall, I just felt tired from start to finish. On a big positive note, Garwin broke the Fun Run Course Record in 16:30 on a night that wasn't designed for fast running. Congrats, Chris! You are an animal.
Thursday-9 miles around the pond w/Shara. 6:30 pace
Friday-1 mile swim w/Schonning & Duda from Town Beach. Scary moment when we ran into a pack of feasting blue fish slightly off shore.
Saturday: 17 mile LONG run with Gazelle, Boumenot, & Garv.
Totals:
Run: 5x, 42 miles
Swim: 3X, 5600yds
Bike: 1X, 15 miles
Core: 1X, 25 minutes
Dog Walk: 1X, 40 minutes
Monday-am: 25 minute core sequence with my cousin, Pat. Pushups, planks, body weight squats, etc.
1 mile ocean swim with Shara.
4.5 mile solo run late in the afternoon.
Tuesday-50 minutes of cycling. Felt sore and tired.
Wednesday-2200yd swim at the Y after work. 500, 500, 500, 100, 100, 100, 2X 100 kick, warmdown. I went home for a bit post swim prior to heading out for the WTAC McCoy Fun Run. I did the run in about 1740ish with JP Bigouette. We both agreed that the effort felt much faster. Overall, I just felt tired from start to finish. On a big positive note, Garwin broke the Fun Run Course Record in 16:30 on a night that wasn't designed for fast running. Congrats, Chris! You are an animal.
Thursday-9 miles around the pond w/Shara. 6:30 pace
Friday-1 mile swim w/Schonning & Duda from Town Beach. Scary moment when we ran into a pack of feasting blue fish slightly off shore.
Saturday: 17 mile LONG run with Gazelle, Boumenot, & Garv.
Totals:
Run: 5x, 42 miles
Swim: 3X, 5600yds
Bike: 1X, 15 miles
Core: 1X, 25 minutes
Dog Walk: 1X, 40 minutes
Thursday, August 7, 2014
August 3 to 9
Sunday-15 miler with Gazelle and Boumenot through the Misquamicut area. This run served as a long run/recovery run. It was a humid morning and my body was feeling pretty trashed from yesterday's BI Tri.
Monday-physically exhausted. 2300 yd swim at the Y with Shara.
Tuesday-1500 yd swim at the Y
Dog Watch Fun Run-my first opportunity to participate one of these fun events for the year. Prior to the run I continued to feel exhausted. Took a short warm-up with Boumenot and Shara before the run started. I ran in 5th place early on in the run with no idea of pace. By the time I made it through the first lap, I was in the lead. I ran the second loop all alone for the most part. Finished in 17:20. While I was chatting with my parents and other runners post run, I started to feel really dizzy and had blurred vision. Having the feeling that I might pass out, I decided to take a seat on the sidewalk. After a few minutes of sitting down, Shara gave me an ice pop and Boumenot hooked me up with his gatorade. Thank you both. We decided to go to the dog pound for an adult beverage. I couldn't drink much of the beer but that Gatorade was from God (Yes Julie, I called your husband God). Still felt funky the rest of the night.
Wednesday-20 mile ride with Shara. Intended on doing the Fun Run but had a last minute invitation to have dinner with my grandparents before they headed back to MA. Probably in my best interest to get the rest.
Thursday-6.5 mile run from my house to the beach..6:10 average pace. I was happy with the effort but still didn't feel great.
50 minute spin class.
Friday-am 2500yd swim at the Y.
pm 5 mile beach run
Saturday-50 miles on the bike.
2+ mile run with my cousin Pat, his dog, Lily, and Lulu.
Totals:
Run: 5X, 33 miles
Lulu: 1X, 2 miles
Swim: 3X, 6300yds
Bike: 3X, 85 miles
Monday-physically exhausted. 2300 yd swim at the Y with Shara.
Tuesday-1500 yd swim at the Y
Dog Watch Fun Run-my first opportunity to participate one of these fun events for the year. Prior to the run I continued to feel exhausted. Took a short warm-up with Boumenot and Shara before the run started. I ran in 5th place early on in the run with no idea of pace. By the time I made it through the first lap, I was in the lead. I ran the second loop all alone for the most part. Finished in 17:20. While I was chatting with my parents and other runners post run, I started to feel really dizzy and had blurred vision. Having the feeling that I might pass out, I decided to take a seat on the sidewalk. After a few minutes of sitting down, Shara gave me an ice pop and Boumenot hooked me up with his gatorade. Thank you both. We decided to go to the dog pound for an adult beverage. I couldn't drink much of the beer but that Gatorade was from God (Yes Julie, I called your husband God). Still felt funky the rest of the night.
Wednesday-20 mile ride with Shara. Intended on doing the Fun Run but had a last minute invitation to have dinner with my grandparents before they headed back to MA. Probably in my best interest to get the rest.
Thursday-6.5 mile run from my house to the beach..6:10 average pace. I was happy with the effort but still didn't feel great.
50 minute spin class.
Friday-am 2500yd swim at the Y.
pm 5 mile beach run
Saturday-50 miles on the bike.
2+ mile run with my cousin Pat, his dog, Lily, and Lulu.
Totals:
Run: 5X, 33 miles
Lulu: 1X, 2 miles
Swim: 3X, 6300yds
Bike: 3X, 85 miles
Monday, August 4, 2014
July 27-August 2
Sunday-Crabman.1/4 mile swim, 11 mile bike, 3.2 mile run
Monday-50 minute spin class, 5 miles
Tuesday-2000 yd swim, 5 mile beach run
Wednesday-19 mile early AM bike, WTAC Fun Run..5 miles. I ran the fun run with Garwin at tempo pace. It was the most "fun" run of the year.
Thursday-6 mile lunch run at 6:30 pace
Friday-1700yd ocean swim with Boumenot, Schonning, & Duda.
Saturday-Block Island Tri, 1:17:51, 8/406, Nasty conditions
1/4 mile swim (but it seems like much longer), 12 mile bike, 4 mile beach run
Results
Totals:
Run: 6X, 31 miles
Lulu: 0
Swim: 4X,4700yds
Bike: 4X, 57 miles
Monday-50 minute spin class, 5 miles
Tuesday-2000 yd swim, 5 mile beach run
Wednesday-19 mile early AM bike, WTAC Fun Run..5 miles. I ran the fun run with Garwin at tempo pace. It was the most "fun" run of the year.
Thursday-6 mile lunch run at 6:30 pace
Friday-1700yd ocean swim with Boumenot, Schonning, & Duda.
Saturday-Block Island Tri, 1:17:51, 8/406, Nasty conditions
1/4 mile swim (but it seems like much longer), 12 mile bike, 4 mile beach run
Results
Totals:
Run: 6X, 31 miles
Lulu: 0
Swim: 4X,4700yds
Bike: 4X, 57 miles
Monday, July 28, 2014
Crabman Triathlon 2014
The 2014 Crabman race marks my one year anniversary of being a triathlete. While I still consider myself a novice, I have learned more about the sport and now have performance expectations to go along with it. My primary goals for this year were simply: improve my time from last year and get on the podium for my age group.
Results..doesn't show discipline rankings
The morning started bright and early with a 4:10 am wakeup followed by a quick bowl of cereal, shower, taking care of the dogs, and shooting out the door just prior to 5 am. Gazelle picked up Shara and I promptly at 5, loaded the bikes on to his ride, and away we went. Upon arrival at Crabman, we all quickly settled into transition spots and set up our stuff. Unlike any other triathlon I competed in, Boumenot, Gazelle, Matthew, and I were all right near each other. I'm not sure how the other guys felt, but it was pretty cool to have my battle station right near my home boys. Once transitions were set up, we went for a brief warmup jog and took a quick dip in the ocean before waiting for our starts.
At 6:35 my wave went off and the battle began. I tried to get a good start into the choppy water, but it was difficult with all of the athletes and conditions. After a couple of minutes, I was able to get into my groove even though I had difficulty sighting bouys with the choppy waters. The swim went by amazingly fast and before I knew it we were out of the water. Coming out of the water the only thing I knew is that I was in good shape. I jogged to TI and started to think about the bike portion. Once I made it to my bike, I struggled to get my wet suit off and bike shoes on in a timely manner. My transition was absolutely horrible.
By the time I made it on the bike, I just hoped to have a solid cruise. The bike is my worst discipline. However, this bike course was made for me, short and flat. During the bike I was happy to only be passed by two riders-both of whom I was able to keep my sights on throughout the race. Unfortunately I knew the real contenders were way up the road and most likely knocking me way out of contention. The highlight of my ride was coming up on Boumenot and shouting words of encouragement to each other. I dismounted from my bike and began my awkward jog through the field to get to T2. T2 was much smoother than T1.
Alright, run time! My time, I hope. Once I started my run, I tried to maintain a consistent pace that would carry me through most of the run. I was able to catch a number of athletes but had no idea where I was in the overall race. I felt confident throughout my run-the most disheartening part of this portion of the race was running up on Schonning, who was tending to his ailing hip. I felt bad for Steve as he is an incredible triathlete and has been battling hip issues for awhile now. After this encounter, I carried on and came up on the Gazelle. Like my Boumenot encounter, it was pretty cool to be competing right next to one of my training partners. We offered more encouragement and then I went back into hunter mode looking for guys with 30 to 34 on the back of their calves (Weird sport, I know). In the last mile of the run I was able to pick off a 26 and 33. I ran through the finish with some steam and hoped I placed in my division. Shortly after I finished, Gazelle came through and we went back out on the course to try to catch Boumenot, Shara, Matthew, Johnny E., and Schonning finish.
Once again, another strong showing by the WTAC contingency. Here are some highlights:
Shara: 4th female, Age Division winner, 1:04:24, another very strong showing
Gazelle: 25th overall, 2nd in division, 1:04:06, wow after a hard Blessing race.
Boumenot: 51st overall, 6th division, 1:08:41, first TRI in a couple years.
Jonny E: 22nd overall, 2nd in division, 1:03:37, monster showing.
Matthew: 141st overall, 4th in division,1:16:33, I feel your pain..you still did awesome
Schonning: 70th overall, 5th in division, 1:09:51, injured
Polly: 110th overall, 3rd in division, 1:13:19, well done
and for me..
8th overall, 4th in division, 58:26. Missed the podium by three seconds.
Swim: 6:22, Bike: 31:02, Run: 18:04..long course.
Overall, I was happy with my performance but disappointed not to get on the podium due to a poor T1 and bike ride. My biking needs some serious work.
Results..doesn't show discipline rankings
The morning started bright and early with a 4:10 am wakeup followed by a quick bowl of cereal, shower, taking care of the dogs, and shooting out the door just prior to 5 am. Gazelle picked up Shara and I promptly at 5, loaded the bikes on to his ride, and away we went. Upon arrival at Crabman, we all quickly settled into transition spots and set up our stuff. Unlike any other triathlon I competed in, Boumenot, Gazelle, Matthew, and I were all right near each other. I'm not sure how the other guys felt, but it was pretty cool to have my battle station right near my home boys. Once transitions were set up, we went for a brief warmup jog and took a quick dip in the ocean before waiting for our starts.
At 6:35 my wave went off and the battle began. I tried to get a good start into the choppy water, but it was difficult with all of the athletes and conditions. After a couple of minutes, I was able to get into my groove even though I had difficulty sighting bouys with the choppy waters. The swim went by amazingly fast and before I knew it we were out of the water. Coming out of the water the only thing I knew is that I was in good shape. I jogged to TI and started to think about the bike portion. Once I made it to my bike, I struggled to get my wet suit off and bike shoes on in a timely manner. My transition was absolutely horrible.
By the time I made it on the bike, I just hoped to have a solid cruise. The bike is my worst discipline. However, this bike course was made for me, short and flat. During the bike I was happy to only be passed by two riders-both of whom I was able to keep my sights on throughout the race. Unfortunately I knew the real contenders were way up the road and most likely knocking me way out of contention. The highlight of my ride was coming up on Boumenot and shouting words of encouragement to each other. I dismounted from my bike and began my awkward jog through the field to get to T2. T2 was much smoother than T1.
Alright, run time! My time, I hope. Once I started my run, I tried to maintain a consistent pace that would carry me through most of the run. I was able to catch a number of athletes but had no idea where I was in the overall race. I felt confident throughout my run-the most disheartening part of this portion of the race was running up on Schonning, who was tending to his ailing hip. I felt bad for Steve as he is an incredible triathlete and has been battling hip issues for awhile now. After this encounter, I carried on and came up on the Gazelle. Like my Boumenot encounter, it was pretty cool to be competing right next to one of my training partners. We offered more encouragement and then I went back into hunter mode looking for guys with 30 to 34 on the back of their calves (Weird sport, I know). In the last mile of the run I was able to pick off a 26 and 33. I ran through the finish with some steam and hoped I placed in my division. Shortly after I finished, Gazelle came through and we went back out on the course to try to catch Boumenot, Shara, Matthew, Johnny E., and Schonning finish.
Once again, another strong showing by the WTAC contingency. Here are some highlights:
Shara: 4th female, Age Division winner, 1:04:24, another very strong showing
Gazelle: 25th overall, 2nd in division, 1:04:06, wow after a hard Blessing race.
Boumenot: 51st overall, 6th division, 1:08:41, first TRI in a couple years.
Jonny E: 22nd overall, 2nd in division, 1:03:37, monster showing.
Matthew: 141st overall, 4th in division,1:16:33, I feel your pain..you still did awesome
Schonning: 70th overall, 5th in division, 1:09:51, injured
Polly: 110th overall, 3rd in division, 1:13:19, well done
and for me..
8th overall, 4th in division, 58:26. Missed the podium by three seconds.
Swim: 6:22, Bike: 31:02, Run: 18:04..long course.
Overall, I was happy with my performance but disappointed not to get on the podium due to a poor T1 and bike ride. My biking needs some serious work.
Sunday, July 27, 2014
July 20-26: Crab Hunting
Sunday: Being tired from yesterday's ride and supporting Gazelle's 50K on 50 effort, I opted for a swim today. 2500 yds at Y.
Monday: 20 mile bike ride/4 mile run. Had to get this brick in before Crabman.
Tuesday: 2500yd swim at Y
Wednesday: 2000yd swim at Y
8 miles incorporating Fun Run.
Thursday: am: 7 run miles..nothing special
pm: 15+ mile ride with Shara on local beach roads.
Friday: AM 1 mile ocean swim with Shara, Schonning, Duda, and another dude.
PM: 5.5 mile run down to the beach
Saturday: 4 mile shakeout with Shara. Picked up Crabman swag in the afternoon.
Totals:
Run: 5X, 29 miles
Lulu: 0..but lots of time in the back yard scrapping with Riley.
Swim: 4X, 8000yds I think.
Bike: 2X, 35 miles
Monday: 20 mile bike ride/4 mile run. Had to get this brick in before Crabman.
Tuesday: 2500yd swim at Y
Wednesday: 2000yd swim at Y
8 miles incorporating Fun Run.
Thursday: am: 7 run miles..nothing special
pm: 15+ mile ride with Shara on local beach roads.
Friday: AM 1 mile ocean swim with Shara, Schonning, Duda, and another dude.
PM: 5.5 mile run down to the beach
Saturday: 4 mile shakeout with Shara. Picked up Crabman swag in the afternoon.
Totals:
Run: 5X, 29 miles
Lulu: 0..but lots of time in the back yard scrapping with Riley.
Swim: 4X, 8000yds I think.
Bike: 2X, 35 miles
Wednesday, July 16, 2014
July 6-19. Blending it all together
Sunday, July 6th
am-2500yd swim at Y w/Shara
pm-5.5 mile run at a peppy pace..6:15 p/mile average
Monday, July 7th
6+ miles at 6:30 pace. Knee tight and feeling slow
Tuesday, July 8th
am 18 mile bike w/ some hills + 17 mile ride w/Shara (35)
pm 3.3 post dinner run w/Shara
Wednesday, July 9th
am 20 mile ride
pm 4 mile run then flew out to FL
Thursday, July 10th
2500 yd swim at Boynton Beach Y.
Friday, July 11th
6 miles in Lake Worth, FL incorporating 6X400m on a soccer field. HOT
Saturday, July 12th
am.6 miles in two runs..first solo and second w/Shara. Suffered in the heat.
pm 2000yd swim at Boynton Y. Nice to be able to use their facilities with my OCY pass.
Sunday, July 13th
5 miles..did 1X mile based off of feel and 2X400. Still not used to the heat.
Monday, July 14th
8 miles on two runs..suffered again. Last day in FL
Tuesday, July 15th
Back to Rhody and the humidity still looms. However, the temps aren't nearly as bad. Ended up running a 10k at around 6 minute pace. Happy with this run because I didn't think I was running fast.
Wednesday, July 16th
am-35 minute ride on a spin bike followed up by 15 minutes of core/stretch.
pm. WTAC Tom McCoy Fun Run 3.2 miler in 17:07. One of my faster times on this course.
Thursday, July 17th
20 mile bike ride at a moderate pace.
Friday, July 18th
1 mile group ocean swim. This was the largest group swim I ever participated in.
Post swim gallop down to the Weekapaug Breachway and back with Gazelle, Schons, and Boumenot. After the beach run I ran an additional 4 miles home.
Saturday, July 19th
18 mile bike ride in about an hour. Up 216, back through Westerly-Bradford Rd, and down through the beach.
16 mile run with Gazelle and Boumenot. Mike and I were glad to take part in about half of the Gazelle's 50k on his 50th. Happy Birthday Jeff!
am-2500yd swim at Y w/Shara
pm-5.5 mile run at a peppy pace..6:15 p/mile average
Monday, July 7th
6+ miles at 6:30 pace. Knee tight and feeling slow
Tuesday, July 8th
am 18 mile bike w/ some hills + 17 mile ride w/Shara (35)
pm 3.3 post dinner run w/Shara
Wednesday, July 9th
am 20 mile ride
pm 4 mile run then flew out to FL
Thursday, July 10th
2500 yd swim at Boynton Beach Y.
Friday, July 11th
6 miles in Lake Worth, FL incorporating 6X400m on a soccer field. HOT
Saturday, July 12th
am.6 miles in two runs..first solo and second w/Shara. Suffered in the heat.
pm 2000yd swim at Boynton Y. Nice to be able to use their facilities with my OCY pass.
Sunday, July 13th
5 miles..did 1X mile based off of feel and 2X400. Still not used to the heat.
Monday, July 14th
8 miles on two runs..suffered again. Last day in FL
Tuesday, July 15th
Back to Rhody and the humidity still looms. However, the temps aren't nearly as bad. Ended up running a 10k at around 6 minute pace. Happy with this run because I didn't think I was running fast.
Wednesday, July 16th
am-35 minute ride on a spin bike followed up by 15 minutes of core/stretch.
pm. WTAC Tom McCoy Fun Run 3.2 miler in 17:07. One of my faster times on this course.
Thursday, July 17th
20 mile bike ride at a moderate pace.
Friday, July 18th
1 mile group ocean swim. This was the largest group swim I ever participated in.
Post swim gallop down to the Weekapaug Breachway and back with Gazelle, Schons, and Boumenot. After the beach run I ran an additional 4 miles home.
Saturday, July 19th
18 mile bike ride in about an hour. Up 216, back through Westerly-Bradford Rd, and down through the beach.
16 mile run with Gazelle and Boumenot. Mike and I were glad to take part in about half of the Gazelle's 50k on his 50th. Happy Birthday Jeff!
Monday, June 30, 2014
June 29 through July 5
Sunday-I made myself sleep in this morning. After being completely trashed from Saturday's ride and last week's training, I slept all the way 730 am. Awesome I guess. The rest of my day consisted of small series of fitness activities. Here goes:
A) 1 mile Ocean Swim with Shara from the Westerly Town Beach.
B) 3.5 mile run through Haversham loop post swim solo..averaged 630 pace.
C) Easy 3 mile beach cruise with Gazelle that included a Boumenot sighting.
D) Post dinner run with Shara and Lu.
Monday-am: light stretching and some random plank sets.
pm: 5 miles..incorporating 4X400 w/300 jog rest at Hell Field. I had absolutely nothing today..felt like trash out there.
Tuesday: am-choppy 1 mile ocean swim before work w/Shara. Lowlight on the morning: someone stole my old towel from the life guard stand.
pm-21 mile bike ride at a solid pace with some decent climbs.
Wednesday: am: 4+ miles on my new loop..6:20 average pace
pm..WTAC Tom McCoy Fun Run..17:22 hard tempo pace.
Thursday: 5+ mile afternoon run + 4 easy hill pops on a hot afternoon...knee bothering me.
Also did a 45 minute spin class at the Y with Shara.
Friday: 3/4 of a mile swim at Burlingame and then a 5 mile run in Burlingame..nice group activity before the heavy rains came.
Saturday: am-47 mile coastal ride with Gazelle and Boumenot from Westerly to Noank/Groton Long Point and back. Enjoyable ride.
pm-45 minute stretching/lifting routine trying to work on hip flexibility. I did a series of bench presses and made it up to a few reps on 175..I'll take that for now!
Totals:
Run: 8X, 32 miles-not happy with the on-going tightness discomfort in the knee.
Lulu's miles: 1X, 3 miles
Swim: 3X, 2 3/4 miles
Bike: 2X, 68 miles + 1X, 45 minute spin class
Core: 2X, 60 minutes
A) 1 mile Ocean Swim with Shara from the Westerly Town Beach.
B) 3.5 mile run through Haversham loop post swim solo..averaged 630 pace.
C) Easy 3 mile beach cruise with Gazelle that included a Boumenot sighting.
D) Post dinner run with Shara and Lu.
Monday-am: light stretching and some random plank sets.
pm: 5 miles..incorporating 4X400 w/300 jog rest at Hell Field. I had absolutely nothing today..felt like trash out there.
Tuesday: am-choppy 1 mile ocean swim before work w/Shara. Lowlight on the morning: someone stole my old towel from the life guard stand.
pm-21 mile bike ride at a solid pace with some decent climbs.
Wednesday: am: 4+ miles on my new loop..6:20 average pace
pm..WTAC Tom McCoy Fun Run..17:22 hard tempo pace.
Thursday: 5+ mile afternoon run + 4 easy hill pops on a hot afternoon...knee bothering me.
Also did a 45 minute spin class at the Y with Shara.
Friday: 3/4 of a mile swim at Burlingame and then a 5 mile run in Burlingame..nice group activity before the heavy rains came.
Saturday: am-47 mile coastal ride with Gazelle and Boumenot from Westerly to Noank/Groton Long Point and back. Enjoyable ride.
pm-45 minute stretching/lifting routine trying to work on hip flexibility. I did a series of bench presses and made it up to a few reps on 175..I'll take that for now!
Totals:
Run: 8X, 32 miles-not happy with the on-going tightness discomfort in the knee.
Lulu's miles: 1X, 3 miles
Swim: 3X, 2 3/4 miles
Bike: 2X, 68 miles + 1X, 45 minute spin class
Core: 2X, 60 minutes
Wednesday, June 25, 2014
June 22 to 28
Sunday-OMG Triathlon, 2:00:17, 15th overall
Results .9 swim, 40k bike, 10k run.
Monday: 4 mile run-sore knee and loaded with blisters, 14 mile easy bike w/Shara
Tuesday: am 3/4 mile swim at Burlingame
pm 6 mile run..The good: found a new loop to run that includes a trail that is fit for Boumenot and I. It may be private property but I didn't see any signs! The bad: random knee tightness/soreness. It's a dull pain/irritation. I worry about a stress fracture, but still think it is general tightness. Stretched post run. After Friday, I am considering a temporary shut down from running..We will see..
Wednesday: WTAC Fun Run..17:48 at a comfortably hard pace..it was really fun the first mile running/chatting with Muddy and Gazelle. Humid night..5+ total..knee tightness post run.
Thursday: 25 minutes of core work (pushups, planks, rows) followed by a 4 mile run..knee bothered me.
Friday: am:1 mile group swim from the Westerly Town Beach
pm:3 mile run, WTAC Bottone Mile at SHS, and then another 3 miles with Shara & Lulu when we arrived home (8). I had an absolute blast running the mile race. Just disappointed in myself that I was not able to chase down the race winner in the last 100m. I was so close but not close enough. The was the first mile race I ran since my college days..wish I did some focused workouts prior to this race and that I had more chances to run this distance.
Saturday: 60 mile bike ride on Rhode Warrior Course with Gazelle & Boumenot. In my opinion the bike course is absolutely brutal. The race itself will be a slugfest, but I'm still looking forward to it.
Post-ride: trashed.
Run: 7X, 33 miles
Lulu: 1X, 3 miles..backyard loops instead..too hot
Swim: 3X, 3/3/4 mile
Bike: 3X, 90 miles
Results .9 swim, 40k bike, 10k run.
Monday: 4 mile run-sore knee and loaded with blisters, 14 mile easy bike w/Shara
Tuesday: am 3/4 mile swim at Burlingame
pm 6 mile run..The good: found a new loop to run that includes a trail that is fit for Boumenot and I. It may be private property but I didn't see any signs! The bad: random knee tightness/soreness. It's a dull pain/irritation. I worry about a stress fracture, but still think it is general tightness. Stretched post run. After Friday, I am considering a temporary shut down from running..We will see..
Wednesday: WTAC Fun Run..17:48 at a comfortably hard pace..it was really fun the first mile running/chatting with Muddy and Gazelle. Humid night..5+ total..knee tightness post run.
Thursday: 25 minutes of core work (pushups, planks, rows) followed by a 4 mile run..knee bothered me.
Friday: am:1 mile group swim from the Westerly Town Beach
pm:3 mile run, WTAC Bottone Mile at SHS, and then another 3 miles with Shara & Lulu when we arrived home (8). I had an absolute blast running the mile race. Just disappointed in myself that I was not able to chase down the race winner in the last 100m. I was so close but not close enough. The was the first mile race I ran since my college days..wish I did some focused workouts prior to this race and that I had more chances to run this distance.
Saturday: 60 mile bike ride on Rhode Warrior Course with Gazelle & Boumenot. In my opinion the bike course is absolutely brutal. The race itself will be a slugfest, but I'm still looking forward to it.
Post-ride: trashed.
Run: 7X, 33 miles
Lulu: 1X, 3 miles..backyard loops instead..too hot
Swim: 3X, 3/3/4 mile
Bike: 3X, 90 miles
Friday, June 20, 2014
June 15 to June 21
Going to be a light week for me..
Sunday: am 2 rides...33 miles total
pm 2.5 mile check..
Monday: 2500 yd swim, 3 mile run
Tuesday: 5 mile run, stretch
Wednesday: 21 mile beach ride w/ average pace of 19.1 mph..happy with that.
Post ride, I decided I need to do the Fun Run to see how I would fare at running a faster pace. I ran hard tempo pace..17:42...the GPS registered me as running 3.2..need to do a better job on the tangents. Warmed down with Garvin & Seb..As an interesting side note, Chris ran an 18:15 while pushing the little guy..wow!
(5)
Thursday: 2500yd swim at the Y. SHS Graduation at night.
Friday: tired, sluggish 6 miler after work. Still feeling knee tightness despite light week and some streching..makes me nervous for Sunday.
Saturday: 3/4 mile swim with TRI training crew (Boumenot, Gazelle, Shara, Matthew, & Jonny E)
Crutch and his biddy Jim came down as well for a run. Post swim, I ran 20 minutes with Shara on the beach..knee was tight.
Totals:
Run: 6X, 24 miles
Lulu: back yard loops!
Bike: 3X, 54 miles
Swim: 3X, 6400yds
Sunday: am 2 rides...33 miles total
pm 2.5 mile check..
Monday: 2500 yd swim, 3 mile run
Tuesday: 5 mile run, stretch
Wednesday: 21 mile beach ride w/ average pace of 19.1 mph..happy with that.
Post ride, I decided I need to do the Fun Run to see how I would fare at running a faster pace. I ran hard tempo pace..17:42...the GPS registered me as running 3.2..need to do a better job on the tangents. Warmed down with Garvin & Seb..As an interesting side note, Chris ran an 18:15 while pushing the little guy..wow!
(5)
Thursday: 2500yd swim at the Y. SHS Graduation at night.
Friday: tired, sluggish 6 miler after work. Still feeling knee tightness despite light week and some streching..makes me nervous for Sunday.
Saturday: 3/4 mile swim with TRI training crew (Boumenot, Gazelle, Shara, Matthew, & Jonny E)
Crutch and his biddy Jim came down as well for a run. Post swim, I ran 20 minutes with Shara on the beach..knee was tight.
Totals:
Run: 6X, 24 miles
Lulu: back yard loops!
Bike: 3X, 54 miles
Swim: 3X, 6400yds
Tuesday, June 10, 2014
June 8 through 14
Sunday-35 mile bike group ride..scenic route from my house to the Y, through Pawcatuck, NoSto/184, Mystic, and back through Greenhaven. Highlight of the ride was the Pequot Hill Climb where Lance Garwin dropped the hammer. We stopped for awhile and checked out the swim portion of the Mystic River Valley Tri. Headed towards home and a nice coffee/hot chocolate break in Westerly.
Post ride brick: 4 miles with Gazelle..636, 535, 625, 553..solid.
Monday: 2200 yd swim at the Y, 20 minute basement weight session in the evening (bench, bent over row, twists, pull-ups).
Tuesday: 9 miles from my house through Misquamicut and back. Humid and tired.
Wednesday: 16 miles on the bike..a windy mess through Misquamicut.
WTAC Fun Run..523, 541, 529..17:24, 2nd
I was feeling really slow and lazy post ride. Dropped Lulu off for a visit to my parents and they were serving up spaghetti & meatballs...this meal made me think about bailing on the fun run but I just couldn't do it. Mile warmup w/Nick Celico, enjoyed the Kids' Race (sorry Gazelle for messing up my Sweeper assignment) and then run time. Nick Celico, Hendricken Junior, updated me on his recent outstanding high school track season and intentions to run 16:30 tonight. I immediately apologized letting him know that my intentions were to run around 6 minute pace. Once Tommy McCoy started the race, Nick was off like a bullet and I only saw him from a distance for the remainder of the race. As I started my own run, I had a Gazelle right on my shoulder. The pace felt sprint like-but I was thinking we were running 6 pace since he has a race Friday night (Note: Gazelle's don't get tired and have no need to taper). Approaching the mile, I crossed in 523..I was somewhat happy with that time and continued on with the rest of my run. The second mile felt slow and it was (541)..third mile a little better (529) and I was happy to finish. Mile group warmdown. Fun. (5)
Kudos to Gazelle and Garwin (pushing Seb) on some fast times.
Thursday: 7+ miles on local roads..
Interesting things on today's run..wondering if Haversham Rd. somehow connects to Shelter Harbor?
-Sailboat perched on Weekapaug Beach.
Felt tired as usual.
Friday: 1200yd swim at 5 am
pm: 5 miler...post run major tightness and soreness. Later in the evening went to a retirement party and it hurt while sitting! Not good.
Saturday: Canceled my ride with Garv, Gazelle, and Schons. Unfortunately both Boumenot and I were down for the count. Instead I went for a 1+ mile swim in the Weekapaug Salt Pond with Shara.
Totals:
Run: 4X, 25 miles
Lulu: 0..working in the back yard
Swim: 3X, 5200 yds (might be the most I've ever done)
Bike: 2X, 51 miles
Synopsis: with a bunch of big events coming up I'm concerned about this knee tightness.
Post ride brick: 4 miles with Gazelle..636, 535, 625, 553..solid.
Monday: 2200 yd swim at the Y, 20 minute basement weight session in the evening (bench, bent over row, twists, pull-ups).
Tuesday: 9 miles from my house through Misquamicut and back. Humid and tired.
Wednesday: 16 miles on the bike..a windy mess through Misquamicut.
WTAC Fun Run..523, 541, 529..17:24, 2nd
I was feeling really slow and lazy post ride. Dropped Lulu off for a visit to my parents and they were serving up spaghetti & meatballs...this meal made me think about bailing on the fun run but I just couldn't do it. Mile warmup w/Nick Celico, enjoyed the Kids' Race (sorry Gazelle for messing up my Sweeper assignment) and then run time. Nick Celico, Hendricken Junior, updated me on his recent outstanding high school track season and intentions to run 16:30 tonight. I immediately apologized letting him know that my intentions were to run around 6 minute pace. Once Tommy McCoy started the race, Nick was off like a bullet and I only saw him from a distance for the remainder of the race. As I started my own run, I had a Gazelle right on my shoulder. The pace felt sprint like-but I was thinking we were running 6 pace since he has a race Friday night (Note: Gazelle's don't get tired and have no need to taper). Approaching the mile, I crossed in 523..I was somewhat happy with that time and continued on with the rest of my run. The second mile felt slow and it was (541)..third mile a little better (529) and I was happy to finish. Mile group warmdown. Fun. (5)
Kudos to Gazelle and Garwin (pushing Seb) on some fast times.
Thursday: 7+ miles on local roads..
Interesting things on today's run..wondering if Haversham Rd. somehow connects to Shelter Harbor?
-Sailboat perched on Weekapaug Beach.
Felt tired as usual.
Friday: 1200yd swim at 5 am
pm: 5 miler...post run major tightness and soreness. Later in the evening went to a retirement party and it hurt while sitting! Not good.
Saturday: Canceled my ride with Garv, Gazelle, and Schons. Unfortunately both Boumenot and I were down for the count. Instead I went for a 1+ mile swim in the Weekapaug Salt Pond with Shara.
Totals:
Run: 4X, 25 miles
Lulu: 0..working in the back yard
Swim: 3X, 5200 yds (might be the most I've ever done)
Bike: 2X, 51 miles
Synopsis: with a bunch of big events coming up I'm concerned about this knee tightness.
Friday, June 6, 2014
June 1st through June 7th
Sunday-am: 22 mile morning cruise..met w/Gazelle, Boumenot, & Garv for a solid morning ride. The air was crisp, cool, and enjoyable. Stopped at Dave's Coffee where I ordered a tasty hot chocolate courtesy of Gazelle.
Later in the morning...YMCA Backroad Ramble 5k, 2nd, 18:07
Results
(4+ miles total)
Post race: 3/4 mile swim w/Shara in the pond.
Very solid training day and lots of fun had..
Really enjoyed the BRR course, wish I could have caught the top guy, but I'll settle it as a solid training day. Hope to get a race report together to.
Monday-am 430 Club-4.5 miles
pm 3.8 miles
Tuesday-19 mile afternoon ride through Misquamicut..hit some solid segments.
Later in the evening, took a 3 mile night jog with Lulu.
Wednesday-445 Club-4 mile run. Had a small window to run workout today-this was it.
Thursday-5 miles on the treadmill @ tempo pace..did middle two miles at 535 pace.
Post run: 1500 yd swim.
Friday: am 1300 yd swim
pm: 5 mile run..felt slow and exhausted.
Saturday: Pawcatuck Lions 5k, 16:53, 1st
Results
518, 519, 533
After a short warmup, the race was off! Throughout Mile 1, I felt smooth..actually I felt like I was jogging. As I progressed through Mile 2, I was completely all alone and came through at 519. After Mile 2, I was really starting to feel the heat while also feeling like I was in no-man's land. There was absolutely no one around..no other runners, no pace car, no spectators. Unfortunately my pace dropped and the final mile felt like 5 miles...considering I've been running races lately as training events, I was fine with crossing the line in a comfortable 16:53. Not happy with that last mile though.
It was a very fun race with Gazelle taking second, Boumenot third, Shara taking the Women's race, and having my boys Crutch & Schonning in the race. Good fun!
Totals:
Run: 8X, 32 miles
Lulu run: 1X, 3 miles
Swim: 3X, 4500yd
Bike: 2X, 42 miles
Later in the morning...YMCA Backroad Ramble 5k, 2nd, 18:07
Results
(4+ miles total)
Post race: 3/4 mile swim w/Shara in the pond.
Very solid training day and lots of fun had..
Really enjoyed the BRR course, wish I could have caught the top guy, but I'll settle it as a solid training day. Hope to get a race report together to.
Monday-am 430 Club-4.5 miles
pm 3.8 miles
Tuesday-19 mile afternoon ride through Misquamicut..hit some solid segments.
Later in the evening, took a 3 mile night jog with Lulu.
Wednesday-445 Club-4 mile run. Had a small window to run workout today-this was it.
Thursday-5 miles on the treadmill @ tempo pace..did middle two miles at 535 pace.
Post run: 1500 yd swim.
Friday: am 1300 yd swim
pm: 5 mile run..felt slow and exhausted.
Saturday: Pawcatuck Lions 5k, 16:53, 1st
Results
518, 519, 533
After a short warmup, the race was off! Throughout Mile 1, I felt smooth..actually I felt like I was jogging. As I progressed through Mile 2, I was completely all alone and came through at 519. After Mile 2, I was really starting to feel the heat while also feeling like I was in no-man's land. There was absolutely no one around..no other runners, no pace car, no spectators. Unfortunately my pace dropped and the final mile felt like 5 miles...considering I've been running races lately as training events, I was fine with crossing the line in a comfortable 16:53. Not happy with that last mile though.
It was a very fun race with Gazelle taking second, Boumenot third, Shara taking the Women's race, and having my boys Crutch & Schonning in the race. Good fun!
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| Here we go! |
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| Team WTAC |
Totals:
Run: 8X, 32 miles
Lulu run: 1X, 3 miles
Swim: 3X, 4500yd
Bike: 2X, 42 miles
Wednesday, May 28, 2014
May 25th through 31st
Sunday-1600 yd swim at the Y. Went a little after 7 and the place was packed.
8 mile run from my house down to the State Beach and back to Weekapaug. Intended on running next to my parents while they rode their bikes--I couldn't stay anywhere near them. Speedy clip.
Monday-49 mile morning group ride (Garwin, Gazelle, Boumenot, and new guy Dave). I almost bailed on this ride due to issues with my rode bike. Gazelle convinced me to join the crew on my hybrid..good decision. Very fun ride through small Rhode Island towns that included some solid hill climbs and scenic views. Towards the end of the ride, Boumenot treated us to a coffee stop at D & D..best part of the ride! Later in the day, I took my first ocean plunge of the year and went for a quick dip in the Long Island Sound down in Milford, CT with Shara.
Tuesday-6+ miles on local roads. Incorporated 4 hill pops on Meadowridge..I was really, really sore today from yesterday's ride.
Wednesday-5 mile run through Glacier Park. The run itself took 40 minutes...the windy trails kept the pace slow but the effort really didn't feel like 8s..
1400 yd swim at the Y. Met Boumenot who is ramping up his TRI training. Good to get this swim in. We are approaching June and I still can't fathom an ocean swim yet..may be starting open water swimming in a pond.
Thursday-20 mile ride through Westerly with Gazelle. Rode some spirited segments.
Friday-1200yd swim at Y
7 mile run (3 solo hard, 4 with Shara/Lulu)
Saturday-13 miles as part of Garwin Breakfast run. Great fun, great trails, great food, great team.
14 mile ride w/Shara
Run: 5X, 39 miles
Lulu: 1X, 4 miles and lots of loops in the back yard
Swim: 3X, 4200 yds
Bike: 4X, 72 miles
*Solid overall volume.
8 mile run from my house down to the State Beach and back to Weekapaug. Intended on running next to my parents while they rode their bikes--I couldn't stay anywhere near them. Speedy clip.
Monday-49 mile morning group ride (Garwin, Gazelle, Boumenot, and new guy Dave). I almost bailed on this ride due to issues with my rode bike. Gazelle convinced me to join the crew on my hybrid..good decision. Very fun ride through small Rhode Island towns that included some solid hill climbs and scenic views. Towards the end of the ride, Boumenot treated us to a coffee stop at D & D..best part of the ride! Later in the day, I took my first ocean plunge of the year and went for a quick dip in the Long Island Sound down in Milford, CT with Shara.
Tuesday-6+ miles on local roads. Incorporated 4 hill pops on Meadowridge..I was really, really sore today from yesterday's ride.
Wednesday-5 mile run through Glacier Park. The run itself took 40 minutes...the windy trails kept the pace slow but the effort really didn't feel like 8s..
1400 yd swim at the Y. Met Boumenot who is ramping up his TRI training. Good to get this swim in. We are approaching June and I still can't fathom an ocean swim yet..may be starting open water swimming in a pond.
Thursday-20 mile ride through Westerly with Gazelle. Rode some spirited segments.
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| Weekapaug Point |
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| An energetic Gazelle.."I just kicked 5k's butt in a segment." |
Friday-1200yd swim at Y
7 mile run (3 solo hard, 4 with Shara/Lulu)
Saturday-13 miles as part of Garwin Breakfast run. Great fun, great trails, great food, great team.
14 mile ride w/Shara
Run: 5X, 39 miles
Lulu: 1X, 4 miles and lots of loops in the back yard
Swim: 3X, 4200 yds
Bike: 4X, 72 miles
*Solid overall volume.
Monday, May 19, 2014
May 18th through 24th
Sunday-In the midst if a quick visit to my old hometown, I met up with Shara, who was at Mount Holyoke College for some alumni stuff, and ran some miles in the Chicopee State Park. I posted about running in this park last fall. Out of my entire running career there isn't one place where I've ran as many miles as the state park. There are plenty of trails, dirt roads, and hills for just about anyone's liking and it's a very scenic place. We started the run at a small park right near the house I grew up in and ran into the park. After getting to the lower pond I asked Shara if it would be "okay" for me run a few hill repeats for old times sake. I got after four hill repeats, rested for a minute or two, and then got running again. We then ran the remainder of the Chicopee High/Chicopee Comp XC Course. The coolest part is the roller coaster..a series of small up and down hills on a single track before the final 1/2 mile of the course. I found it fascinating that as I ran this I still knew where every rock and root was and could fly up and down the thing..funny how the brain works. Very fun run on a beautiful afternoon. Miss this place! (6)
Monday: More running with Shara..even Lulu joined in on the run today.
2 mile warmup
8:30 Challenge-I randomly came up with the grand idea of trying to run 2X800, 2X400 with rest in less than 8:30. Forget about splits-just try to get it all done in this short period of time..while I had great fun trying, I came up short in 8:33. I'm not sure of the benefits of this kind of workout, but it was pure fun!
2.5 mile cooldown
(6)
Tuesday:
a.m. 20 minute core routine, pushups, shoulder press, pullups, abs.
p.m. 18 mile ride with Gazelle on Charlestown backroads. Gazelle was on fire on today's ride. No signals of a hernia as he hammered various sections of the ride and I had no response. I swear the man was doing altitude training in Colorado while claiming he had a hernia. Towards the end of the ride I landed my first flat ever. Fortunately I had most of the necessary supplies to fix it and had Gazelle to walk me through changing a flat. Tri training is on! Feeling fatigued
Wednesday: SHS Distance Project-1.5 mile warmup, 3X2X200/1X400 (200s..31-32, 400s-65-67) Windy, fun. Semi short rest on 200s..and a little over a minute rest of the 400s. This was the kids final workout before their ECC Conference Meet on Saturday. For some, it's the last workout of the year. 1.5 mile cooldown. (4.5)
Shortly after arriving home, I took Lulu for a jog on a route I affectionately named after her (Lulu's Loop, 2.5 miles)
Thursday: Woody Thrill with Gazelle. 6+ miles on humid afternoon. Checked out new trails that were recently purchased by the Town of Westerly and just enjoyed the run. I was very impressed by all of the efforts of the Westerly Land Trust to create new trails and make the area even nicer than it already happens to be. I was feeling it physically today..good fun.
Friday: 2400 yd swim at the Y..600, 500, 500, 200, 200, 4X50 (Slow), 200 cool
Need to get in the water more.
Saturday: 15+ miles WTAC Group Run (Gazelle, Boumenot, Muddy) on Woody Hill Trails from my house. Great run, great fun. Just need to learn these trails.
Totals:
Run: 5X, 40 miles
Lulu: 3X, 8 miles
Swim: 1X, 2400yds
Bike: 1X, 18 miles
Core: 1X, 20 minutes
Synopsis: running was good (workouts, long run), but TRI training was poor (1X bike & swim). Still need to get two rides/two swims a week while keeping miles up. I face the same May/June mileage-training dilemma that Muddy does.
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| This park made me a real runner |
Monday: More running with Shara..even Lulu joined in on the run today.
2 mile warmup
8:30 Challenge-I randomly came up with the grand idea of trying to run 2X800, 2X400 with rest in less than 8:30. Forget about splits-just try to get it all done in this short period of time..while I had great fun trying, I came up short in 8:33. I'm not sure of the benefits of this kind of workout, but it was pure fun!
2.5 mile cooldown
(6)
Tuesday:
a.m. 20 minute core routine, pushups, shoulder press, pullups, abs.
p.m. 18 mile ride with Gazelle on Charlestown backroads. Gazelle was on fire on today's ride. No signals of a hernia as he hammered various sections of the ride and I had no response. I swear the man was doing altitude training in Colorado while claiming he had a hernia. Towards the end of the ride I landed my first flat ever. Fortunately I had most of the necessary supplies to fix it and had Gazelle to walk me through changing a flat. Tri training is on! Feeling fatigued
Wednesday: SHS Distance Project-1.5 mile warmup, 3X2X200/1X400 (200s..31-32, 400s-65-67) Windy, fun. Semi short rest on 200s..and a little over a minute rest of the 400s. This was the kids final workout before their ECC Conference Meet on Saturday. For some, it's the last workout of the year. 1.5 mile cooldown. (4.5)
Shortly after arriving home, I took Lulu for a jog on a route I affectionately named after her (Lulu's Loop, 2.5 miles)
Thursday: Woody Thrill with Gazelle. 6+ miles on humid afternoon. Checked out new trails that were recently purchased by the Town of Westerly and just enjoyed the run. I was very impressed by all of the efforts of the Westerly Land Trust to create new trails and make the area even nicer than it already happens to be. I was feeling it physically today..good fun.
Friday: 2400 yd swim at the Y..600, 500, 500, 200, 200, 4X50 (Slow), 200 cool
Need to get in the water more.
Saturday: 15+ miles WTAC Group Run (Gazelle, Boumenot, Muddy) on Woody Hill Trails from my house. Great run, great fun. Just need to learn these trails.
Totals:
Run: 5X, 40 miles
Lulu: 3X, 8 miles
Swim: 1X, 2400yds
Bike: 1X, 18 miles
Core: 1X, 20 minutes
Synopsis: running was good (workouts, long run), but TRI training was poor (1X bike & swim). Still need to get two rides/two swims a week while keeping miles up. I face the same May/June mileage-training dilemma that Muddy does.
Saturday, May 17, 2014
May 11th through 17th
Sunday-4 mile shuffle with Shara on Wyatt Earp Parkway in Dodge City, Kansas. With a very, very short run window, I was glad to get this one in. Typical mid-west run: flat and windy. While the wedding was fun, I was happy to "get the hell out of Dodge." After a long trip home, I landed in Providence around midnight.
Monday-7 miles on local roads at a very good clip. Exhausted.
Tuesday-430 Club with Gazelle (5 miles). Solid start to the day! Coached SHS Track while Crutch officiated in the afternoon.
Wednesday-25 mile ride through Misquamicut. Was able to push hard on various segments.
Thursday-SHS Distance Project..1.5 mile warmup, 6X400 w/60 to 90 sec rest..66-68. Windy. 1.5 mile warmdown (4).
Post practice: met up with Gazelle for some Woody Hill exploring...there is legit trail access to this cool trail system right from my house. Gazelle showed no signs of a previous ailment as we cut through the trails and ran a final mile in the low 6 minute range..felt like I was up against the ropes.
(6) Great run and need to do more exploring!
Friday-1500 Y Swim before work. Having to chaperone a prom at night, I went home after school and took a snooze. Feeling exhausted. Saw Jeff Duda..he reminded me that I really need to do more tri training.
Saturday-rain reports indicated that weather conditions would be quite poor Saturday morning. We had a great idea of trying to get a group together and do some type of run/bike mix. With early morning showers and wet roads, Gazelle and I decided to hit the roads for a run first and follow up with a ride, if conditions permitted. Did a nice 11 miler through Misquamicut, took a break at my crib, and then headed out for an additional 16 miles at a controlled pace on the bike. Great training day! Spent the rest of the day working in the yard and doing chores.
Run: 6X, 37 miles
Lulu: all in the back yard..not sure she wants to train w/ me anymore.
Bike: 2X, 41 miles
Swim: 1X 1500yds
With the Kansas trip, work commitments, and track volunteering, I thought this week was going to be terrible for training. Fortunately, Thursday's and Saturday's training sessions allowed me to get some volume. Still need to bike and swim more, but I'm doing okay.
Monday-7 miles on local roads at a very good clip. Exhausted.
Tuesday-430 Club with Gazelle (5 miles). Solid start to the day! Coached SHS Track while Crutch officiated in the afternoon.
Wednesday-25 mile ride through Misquamicut. Was able to push hard on various segments.
Thursday-SHS Distance Project..1.5 mile warmup, 6X400 w/60 to 90 sec rest..66-68. Windy. 1.5 mile warmdown (4).
Post practice: met up with Gazelle for some Woody Hill exploring...there is legit trail access to this cool trail system right from my house. Gazelle showed no signs of a previous ailment as we cut through the trails and ran a final mile in the low 6 minute range..felt like I was up against the ropes.
(6) Great run and need to do more exploring!
Friday-1500 Y Swim before work. Having to chaperone a prom at night, I went home after school and took a snooze. Feeling exhausted. Saw Jeff Duda..he reminded me that I really need to do more tri training.
Saturday-rain reports indicated that weather conditions would be quite poor Saturday morning. We had a great idea of trying to get a group together and do some type of run/bike mix. With early morning showers and wet roads, Gazelle and I decided to hit the roads for a run first and follow up with a ride, if conditions permitted. Did a nice 11 miler through Misquamicut, took a break at my crib, and then headed out for an additional 16 miles at a controlled pace on the bike. Great training day! Spent the rest of the day working in the yard and doing chores.
Run: 6X, 37 miles
Lulu: all in the back yard..not sure she wants to train w/ me anymore.
Bike: 2X, 41 miles
Swim: 1X 1500yds
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| "Get the hell out of Dodge" Scene from my Sunday morning run |
Sunday, May 4, 2014
May 4th through May 10th
It's going to be another mixed up week of training. I'm hopeful to get in some solid stuff early in the week and planning on (not by choice) taking a 0 on Saturday. Struggling to keep my training well rounded and getting solid run miles in at the same time.
Sunday: 10 miles from my hood through Weekapaug, Misquamicut, and back around the pond.
Throughout the first half of the run I faced a very strong headwind, which peaked as I was running on the beach. After turning the corner on Fisherman, things drastically improved as I now had a tailwind with me. Approx 630 pace.
Monday: 6 miles..first 4 with Lulu from my house down to the beach and back. While the pace was off and on again, she was more into it than last Friday..did another 2 miles..621, 617. I felt heavy, lethargic, and slow today. Weather was great.
Tuesday:
a.m. Re-Introduction of the 430 Club w/Gazelle..Hospital Loop 5.5 miles, 730 pace. Pumped to have Gazelle back on the roads..gotta keep doing these early runs..they help build up mileage.
pm: 26 mile windy, Misquamicut loop with Schonning. Very solid ride, just lots of wind.
Wednesday: 1500yd swim at the Y..500 warmup..felt like I was suffocating...think my breathing was off! 500 more, 6X50 fins, 2X100..
Quick pre-dinner run at a snappy pace from my parents' house..640, 613, 542 (yearning for BBQ chicken), 545..just under 5 miles miles. Happy with the effort even if the run was short.
Thursday: 6 miles, local roads, uneventful. Very short window to run today--happy to get something in.
Friday: early AM swim..US Air had other plans for me as I was on the phone for approximately 90 minutes try to work out flights after one of mine was completely cancelled. While frustrated and waiting to speak to a receptionist, I shot the Gazelle a message seeing if he wanted to grab a quick run in Glacier Park. Luckily, he took the bait and my day ended up getting a whole lot better with a nice trail run. Spent the rest of the day and night traveling.
Saturday: 6+ miles in Dodge City, Kansas.. Ran from the hotel to Dodge City Community College..checked out fields, the campus, and even jumped on the Dodge City High Track for a semi-hard 800. This was my first visit to this part of the country and I'm glad to say I ran in Kansas.
Totals:
Run: 7X, 44 miles
Lulu: 1X, 4 miles
Swim: 1X, 1500
Bike: 1X 26 miles
Core: 0
Sunday: 10 miles from my hood through Weekapaug, Misquamicut, and back around the pond.
Throughout the first half of the run I faced a very strong headwind, which peaked as I was running on the beach. After turning the corner on Fisherman, things drastically improved as I now had a tailwind with me. Approx 630 pace.
Monday: 6 miles..first 4 with Lulu from my house down to the beach and back. While the pace was off and on again, she was more into it than last Friday..did another 2 miles..621, 617. I felt heavy, lethargic, and slow today. Weather was great.
Tuesday:
a.m. Re-Introduction of the 430 Club w/Gazelle..Hospital Loop 5.5 miles, 730 pace. Pumped to have Gazelle back on the roads..gotta keep doing these early runs..they help build up mileage.
pm: 26 mile windy, Misquamicut loop with Schonning. Very solid ride, just lots of wind.
Wednesday: 1500yd swim at the Y..500 warmup..felt like I was suffocating...think my breathing was off! 500 more, 6X50 fins, 2X100..
Quick pre-dinner run at a snappy pace from my parents' house..640, 613, 542 (yearning for BBQ chicken), 545..just under 5 miles miles. Happy with the effort even if the run was short.
Thursday: 6 miles, local roads, uneventful. Very short window to run today--happy to get something in.
Friday: early AM swim..US Air had other plans for me as I was on the phone for approximately 90 minutes try to work out flights after one of mine was completely cancelled. While frustrated and waiting to speak to a receptionist, I shot the Gazelle a message seeing if he wanted to grab a quick run in Glacier Park. Luckily, he took the bait and my day ended up getting a whole lot better with a nice trail run. Spent the rest of the day and night traveling.
Saturday: 6+ miles in Dodge City, Kansas.. Ran from the hotel to Dodge City Community College..checked out fields, the campus, and even jumped on the Dodge City High Track for a semi-hard 800. This was my first visit to this part of the country and I'm glad to say I ran in Kansas.
Totals:
Run: 7X, 44 miles
Lulu: 1X, 4 miles
Swim: 1X, 1500
Bike: 1X 26 miles
Core: 0
Sunday, April 27, 2014
April 27th through May 3rd
Sunday: RI State Police Foot Pursuit 5k, 16:50, 3rd
Results
Report to come.
(7 miles)
p.m. 30 minute spin on stationary bike.
Monday: 2000yd swim..2X500, 3X200, 4X100.
4.5 mile run from my parents..kind of hilly..6:15 pace..calf still sore.
Tuesday: am: too lazy to do an early run..20 minutes of pushups, sit-ups, and hip stretches. Might be taking a 0 today.
pm.officiated a home SHS Track Meet with Crutch. I was given the job of "starter" which included shooting the gun off for the start of each race/heat. Not being a gun guy or having experience with this job, I found the task to be quite nerve racking. Still a fun day..meet didn't end until after 7 though. My hopes of any kind of run fell out the window.
Wednesday: After feeling anxious about not training yesterday, I had the hope of getting something good in today. With a nasty rain coming down, I opted to hit the Y. I did 3.5 miles on the treadmill, followed by a 45 minute spin class, and then wrapped up with another 2.5 miles on the treadmill. Keep all running at 6 minute pace or faster. These kinds fo workouts are necessary for my base. Felt good.
Thursday: am: 3 miles on the treadmill in my basement
pm..SHS Distance Project: Warmup, 1X600, 2X400,1X600 2X300, 4X200..1 minute or less rest.
146, 67, 66, 146, 59, 58, 58, 31, 30, 32, 29
All of the kids did really well and were consistent.
Warmed down a mile in reverse direction talking running, track body types, and the sport in general.
As we were stretching out at the end of the practice one of the girls told me she ran three of the South County 4th Race Season Series (won the series for her decision) and did Lil' Rhody this past year. A few of the kids were well aware of the WTAC and some of the club accolades..very cool!
(5)
Friday:
1: 1 mile run with Lulu..she resisted the entire way..just wanted to play in the back yard instead
2: 4 mile run at 620 pace
3: 3 more miles with Shara..7 to 715 pace
Saturday: 40 mile Mystic loop ride with Boumenot and Garwin..very happy to be out there on the bike. A little chilly at the start of the ride, but well worth it. Half way through the ride we made a coffee stop at Mystic Market. It was fun showing Garwin the Borough and some of the points of interest in Stonington. We'll keep these going throughout the summer!
Later in the morning, I went back out on the roads with Shara for about 10 miles so she could get a little training in..took the hybrid.
Totals:
Run: 5X, 34 miles
Lulu: 1X, 1 miles + lots of loops in my back yard
Swim: 1X, 2000yd
Bike: 4X, 73 miles
Core:1X, 20 minutes
Solid, well rounded training week. I would have liked to have landed another swim and 40 miles but you can't do it all. Solid bike week, a race, track workouts, and swim..I'll take it.
Results
Report to come.
(7 miles)
 |
| Pic courtesy of Gazelle Walker |
p.m. 30 minute spin on stationary bike.
Monday: 2000yd swim..2X500, 3X200, 4X100.
4.5 mile run from my parents..kind of hilly..6:15 pace..calf still sore.
Tuesday: am: too lazy to do an early run..20 minutes of pushups, sit-ups, and hip stretches. Might be taking a 0 today.
pm.officiated a home SHS Track Meet with Crutch. I was given the job of "starter" which included shooting the gun off for the start of each race/heat. Not being a gun guy or having experience with this job, I found the task to be quite nerve racking. Still a fun day..meet didn't end until after 7 though. My hopes of any kind of run fell out the window.
Wednesday: After feeling anxious about not training yesterday, I had the hope of getting something good in today. With a nasty rain coming down, I opted to hit the Y. I did 3.5 miles on the treadmill, followed by a 45 minute spin class, and then wrapped up with another 2.5 miles on the treadmill. Keep all running at 6 minute pace or faster. These kinds fo workouts are necessary for my base. Felt good.
Thursday: am: 3 miles on the treadmill in my basement
pm..SHS Distance Project: Warmup, 1X600, 2X400,1X600 2X300, 4X200..1 minute or less rest.
146, 67, 66, 146, 59, 58, 58, 31, 30, 32, 29
All of the kids did really well and were consistent.
Warmed down a mile in reverse direction talking running, track body types, and the sport in general.
As we were stretching out at the end of the practice one of the girls told me she ran three of the South County 4th Race Season Series (won the series for her decision) and did Lil' Rhody this past year. A few of the kids were well aware of the WTAC and some of the club accolades..very cool!
(5)
Friday:
1: 1 mile run with Lulu..she resisted the entire way..just wanted to play in the back yard instead
2: 4 mile run at 620 pace
3: 3 more miles with Shara..7 to 715 pace
Saturday: 40 mile Mystic loop ride with Boumenot and Garwin..very happy to be out there on the bike. A little chilly at the start of the ride, but well worth it. Half way through the ride we made a coffee stop at Mystic Market. It was fun showing Garwin the Borough and some of the points of interest in Stonington. We'll keep these going throughout the summer!
Later in the morning, I went back out on the roads with Shara for about 10 miles so she could get a little training in..took the hybrid.
Totals:
Run: 5X, 34 miles
Lulu: 1X, 1 miles + lots of loops in my back yard
Swim: 1X, 2000yd
Bike: 4X, 73 miles
Core:1X, 20 minutes
Solid, well rounded training week. I would have liked to have landed another swim and 40 miles but you can't do it all. Solid bike week, a race, track workouts, and swim..I'll take it.
Sunday, April 20, 2014
April 20th through April 26th
Sunday-12 mile ride w/ Shara. Took out the hybrid. Followed up with 3 mile run at a solid pace.
Monday: 1500yd swim at the Y..saw Duda who was going for a long swim..we briefly chatted about TRIs and he was telling me about all of his training..made me feel lazy.
After the swim, I went home and took Lulu for a 4 miler through Weekapaug on a beautiful afternoon.
Tuesday: 9 miler about Winnapaug Pond..incorporated 10X1 minute H/1 minute E during first half of run. Felt really strong the last few miles.. need to do more "long" runs like these. Light/quick stretch post run.
Wednesday: 26 mile ride with Jeff Duda..met in Avondale, cruised through Misquamicut and then headed up 216 on a windy afternoon. Good effort and felt nice to push a bit.
Thursday: SHS Distance Project.Warmup, 4X (2X200, 1X400) w/45 sec rest after 2s and 90 sec after 4s. The wind was gusting and howling hard..not ideal for a workout day, but a great simulator for what the kid's might face on any given race day. (5)
After dinner I wanted to go after a few more miles, so I went for a quick 3 mile run down to the ocean and back home with Lulu.
Friday: am swim-1200yds
pm: 6 miles at an easy pace..local roads down through sand trail and back home..mowed front lawn for first time of the season afterwards.
Saturday: 5 mile shakeout w/Shara and Lulu on the beach and Atlantic Ave. Calf very tight and sore. Raining towards end of run.
Totals:
Run: 6X, 35 miles
Lulu: 3X, 12 miles
Swim: 2X, 2700yd
Bike: 2X, 38 miles
Overall, okay week. Wish mileage was over 40 and need to do more on the bike.
Monday: 1500yd swim at the Y..saw Duda who was going for a long swim..we briefly chatted about TRIs and he was telling me about all of his training..made me feel lazy.
After the swim, I went home and took Lulu for a 4 miler through Weekapaug on a beautiful afternoon.
Tuesday: 9 miler about Winnapaug Pond..incorporated 10X1 minute H/1 minute E during first half of run. Felt really strong the last few miles.. need to do more "long" runs like these. Light/quick stretch post run.
Wednesday: 26 mile ride with Jeff Duda..met in Avondale, cruised through Misquamicut and then headed up 216 on a windy afternoon. Good effort and felt nice to push a bit.
Thursday: SHS Distance Project.Warmup, 4X (2X200, 1X400) w/45 sec rest after 2s and 90 sec after 4s. The wind was gusting and howling hard..not ideal for a workout day, but a great simulator for what the kid's might face on any given race day. (5)
After dinner I wanted to go after a few more miles, so I went for a quick 3 mile run down to the ocean and back home with Lulu.
Friday: am swim-1200yds
pm: 6 miles at an easy pace..local roads down through sand trail and back home..mowed front lawn for first time of the season afterwards.
Saturday: 5 mile shakeout w/Shara and Lulu on the beach and Atlantic Ave. Calf very tight and sore. Raining towards end of run.
Totals:
Run: 6X, 35 miles
Lulu: 3X, 12 miles
Swim: 2X, 2700yd
Bike: 2X, 38 miles
Overall, okay week. Wish mileage was over 40 and need to do more on the bike.
Sunday, April 13, 2014
April 13th through April 19th
Sunday-Thin Mint Sprint 5k, West Palm Beach, 16:58, 1st place
Results
I've always wanted to run a race in Florida and today that opportunity came true. After a previous long day of traveling that finally commenced at 1 am, Shara and I woke up at 530 am and ventured off to Okeeheelee Park for the Thin Mint Sprint 5k. We arrived at the race, picked up our swag, and opted for a very lethargic warmup. Lining up at the start was anti-climatic as tiredness took over. Before we knew it, the horn went off and I took the immediate lead. I was nervous about navigating the course as there were no maps or directions given prior to the race. Fortunately, the a biker lead the race so I had someone to follow. After hitting the mile in a little over 520, I started to feel the unfamiliar humidity. With no one in sight, I ran in no man's land for the remainder of the race. The course followed a curvy, uneven bike path and at times, it felt like it was never going to end. I think this feeling was partly due to my unfamiliarity with the area. Over the last half mile, I was able to pick up the pace and finish strong. After collecting my thin mints (given to all finishers) I went back over to the finish line to watch Shara rock the women's race in 20:21.
Despite exhaustion, this was a very fun experience. The course was scenic, the race was well organized, and we even scored $50 gift certificates to a local running shop.
Monday-6 mile run on the A1A strip in Ft. Lauderdale. Not the best planned run as I started the run at 12 pm with 90 degree temps. Sights and scenery made the run fun. Later in the afternoon, Shara and I went for a 1/2 ocean swim..it was really choppy out there and she kicked my butt.
Tuesday-15 minute warmup, 8X400 w/35 second jog rest, 15 minute warmdown..did this one on an area soccer field near Shara's parents' house. (6)
Wednesday-6 miler from Shara's parents' house..ran area roads back to soccer fields and randomly did 11 pick-ups to pass some time. Normally, I would have ventured out to area parks to explore their Fit Trails and mix things up. However, someone (who says she doesn't have to worry about it because she has African skin) got really burnt up by the the hot Florida sun and now needs to take a couple of days off from running. Later in the day, we went for a cruise in West Palm and tried paddle boarding (much fun).
Thursday-another 6 miles on roads..toured different neighborhoods...very humid morning with thunderstorms in the forecast. Followed up this one with a quick dip in the pool and then shot off on some Everglades touring before heading back up North. Fun trip!
Friday-back to RI and back to the cold.
3 mile easy run with Lulu, followed up by an 11 mile bike ride w/Shara.
Saturday-7 mile Misquamicut run through the beach and finishing up at Champlain Glacier Park. Nice spring morning that made me feel spoiled to live here. In the afternoon, Shara and I went for a 14 mile laid back bike spin.
Totals:
Run-7X, 39 miles
Lulu miles: 1X, 3 miles
Bike: 2X, 25 miles
Swim: 1X, 1/2 mile (ocean swim)
Fun had: lots! Very solid April break.
Results
I've always wanted to run a race in Florida and today that opportunity came true. After a previous long day of traveling that finally commenced at 1 am, Shara and I woke up at 530 am and ventured off to Okeeheelee Park for the Thin Mint Sprint 5k. We arrived at the race, picked up our swag, and opted for a very lethargic warmup. Lining up at the start was anti-climatic as tiredness took over. Before we knew it, the horn went off and I took the immediate lead. I was nervous about navigating the course as there were no maps or directions given prior to the race. Fortunately, the a biker lead the race so I had someone to follow. After hitting the mile in a little over 520, I started to feel the unfamiliar humidity. With no one in sight, I ran in no man's land for the remainder of the race. The course followed a curvy, uneven bike path and at times, it felt like it was never going to end. I think this feeling was partly due to my unfamiliarity with the area. Over the last half mile, I was able to pick up the pace and finish strong. After collecting my thin mints (given to all finishers) I went back over to the finish line to watch Shara rock the women's race in 20:21.
Despite exhaustion, this was a very fun experience. The course was scenic, the race was well organized, and we even scored $50 gift certificates to a local running shop.
Monday-6 mile run on the A1A strip in Ft. Lauderdale. Not the best planned run as I started the run at 12 pm with 90 degree temps. Sights and scenery made the run fun. Later in the afternoon, Shara and I went for a 1/2 ocean swim..it was really choppy out there and she kicked my butt.
Tuesday-15 minute warmup, 8X400 w/35 second jog rest, 15 minute warmdown..did this one on an area soccer field near Shara's parents' house. (6)
Wednesday-6 miler from Shara's parents' house..ran area roads back to soccer fields and randomly did 11 pick-ups to pass some time. Normally, I would have ventured out to area parks to explore their Fit Trails and mix things up. However, someone (who says she doesn't have to worry about it because she has African skin) got really burnt up by the the hot Florida sun and now needs to take a couple of days off from running. Later in the day, we went for a cruise in West Palm and tried paddle boarding (much fun).
Thursday-another 6 miles on roads..toured different neighborhoods...very humid morning with thunderstorms in the forecast. Followed up this one with a quick dip in the pool and then shot off on some Everglades touring before heading back up North. Fun trip!
Friday-back to RI and back to the cold.
3 mile easy run with Lulu, followed up by an 11 mile bike ride w/Shara.
Saturday-7 mile Misquamicut run through the beach and finishing up at Champlain Glacier Park. Nice spring morning that made me feel spoiled to live here. In the afternoon, Shara and I went for a 14 mile laid back bike spin.
Totals:
Run-7X, 39 miles
Lulu miles: 1X, 3 miles
Bike: 2X, 25 miles
Swim: 1X, 1/2 mile (ocean swim)
Fun had: lots! Very solid April break.
Sunday, April 6, 2014
April 6th through 12th
Sunday-After four hours of traveling and catching up on chores, I was long overdue for a run. Despite gusty winds, I ran a 10k at a pretty solid pace (just under 39 minutes).
Monday: SHS Distance Project..8X400 (all ranged 68-69). Funny, the kids were extremely consistent as well. Gusty on the back 100 on the track. (5)
Tuesday: 2500yd swim..500-400-300-200-100-50-50, some drills w/fins, finished off with some 100s. Wish I had better form, etc, but at least I made it into the water.
40 minute ride on stationary bike in my parents' basement.
Wednesday:
8.2 mile semi-progression run..around the pond loop-51:38, 6:19 pace..gusty.
Post-run: working on a sink hole in my parents' back yard.
Thursday: WTAC Rally Run..9 miles with Gazelle, Muddy, and Galoob from the Westerly Y up to the Town Forest and back around. I ran trails for the first time in months today..we had plenty of mud, puddles, and small streams to run through on this one. After popping out of the woods, we realized we had to hoof it back to the Y to meet up with the rest of the crew. I was feeling it on the chase back...felt like 540s but without a Garmin, I had no idea. Post run tour of the Grey Sail Brewing to celebrate WTAC 4th Season Win! Great fun/great company.
Friday: SHS Distance Project..Cutdown workout..1200-800-600-400-200 on 2 minutes rest.
343, 224, 145, 67, 29
Already feeling trail soreness, I was struggling today. I managed to bang out a 29 on the last 200 as the top high school guy came at me.
Saturday: Easy 19 mile ride with Gazelle, Boumenot, and Shara through Misquamicut. As part of the ride, we measured out the 5k course for Sunday's Clamdigger 5k. Beautiful morning.
Totals:
Miles: 5X, 33 miles
Lulu: 0
Swim: 1X, 2500yds
Bike: 2X, 1:45, 30 miles
Core: 0
Synopsis:
Pros: two quality track workouts with the kids, a very fun run/brewery visit with WTAC, and a sign off life on the bike.
Cons: low mileage (although all of my runs were quality), only 1 swim, no runs with the dog.
Monday: SHS Distance Project..8X400 (all ranged 68-69). Funny, the kids were extremely consistent as well. Gusty on the back 100 on the track. (5)
Tuesday: 2500yd swim..500-400-300-200-100-50-50, some drills w/fins, finished off with some 100s. Wish I had better form, etc, but at least I made it into the water.
40 minute ride on stationary bike in my parents' basement.
Wednesday:
8.2 mile semi-progression run..around the pond loop-51:38, 6:19 pace..gusty.
Post-run: working on a sink hole in my parents' back yard.
Thursday: WTAC Rally Run..9 miles with Gazelle, Muddy, and Galoob from the Westerly Y up to the Town Forest and back around. I ran trails for the first time in months today..we had plenty of mud, puddles, and small streams to run through on this one. After popping out of the woods, we realized we had to hoof it back to the Y to meet up with the rest of the crew. I was feeling it on the chase back...felt like 540s but without a Garmin, I had no idea. Post run tour of the Grey Sail Brewing to celebrate WTAC 4th Season Win! Great fun/great company.
Friday: SHS Distance Project..Cutdown workout..1200-800-600-400-200 on 2 minutes rest.
343, 224, 145, 67, 29
Already feeling trail soreness, I was struggling today. I managed to bang out a 29 on the last 200 as the top high school guy came at me.
Saturday: Easy 19 mile ride with Gazelle, Boumenot, and Shara through Misquamicut. As part of the ride, we measured out the 5k course for Sunday's Clamdigger 5k. Beautiful morning.
Totals:
Miles: 5X, 33 miles
Lulu: 0
Swim: 1X, 2500yds
Bike: 2X, 1:45, 30 miles
Core: 0
Synopsis:
Pros: two quality track workouts with the kids, a very fun run/brewery visit with WTAC, and a sign off life on the bike.
Cons: low mileage (although all of my runs were quality), only 1 swim, no runs with the dog.
Sunday, March 30, 2014
March 30th through April 5th
Sunday: a.m. 50 minute circuit routine w/Shara in my gym..pushups, body weight squats, hammer curls, bench press, bent over rows, medicine ball twists, planks, and clamshells. Feeling it by the end..need to do more of this stuff.
p.m. 5 mile run in the heavy rain at a good pace but not killer. Surf was way up and the surfers were taking advantage..thought I might see Crutch.
Monday: 7 miles on the treadmill..started off around 730 pace and finished at 630 pace..1% incline. Just didn't feel like going out in the rain and cold today..hard to believe tomorrow is April. Sore from core stuff yesterday.
Tuesday: SHS Track Distance Project
Mile warmup, 3X800 w/2 minute recovery (2:28, 2:27, 2:24), 3X400 w/2minute recovery (68s), 2X200 (31, 30), Mile cool down, stretch.
(5)
Wednesday: 1500 yd swim at the Y..500 warmup, 5X100, 3X100 kick, 2X50, 100 cooldown
4 mile run with Lulu..still sore from core work!
Thursday: SHS Track Distance Project
After the kids finished their drills and warmups, we quickly jumped into a 4x200 on very little rest. It was extra weird for me as I did no physical activity prior to my first 200..just went in cold. Hit my splits in 33, 32, 31, 32...upon giving each kid his/her split, I informed then not to rest too long as we were heading for a mile run and then would then run the Pawcatuck Middle Hill (aka..Field St.). Rests were a quick jog back down to the bottom of the hill. We ended up doing 5 hill repeats of what I estimate as 300m..it was tough..warm down back to school for a stretch.
Friday: 445 am 3 miler with Lulu..
pm: 1200yd quick swim.
Saturday: 8 miles on Milford Roads..first 5 mile solo and last 3+ with Shara..a very nice morning. My right hip was tight. Headed off to visit NYC for the rest of the day.
Totals:
Miles: 7X, 38 miles
Lulu: 2X, 7 miles
Swim: 2X, 2700yds
Bike: 0
Core: 1X, 50 minutes
Synopsis-
Ups: 2 workouts, 2 swims
Downs: 0 bike miles...need to find/make time to do this if I expect any tri success this summer.
p.m. 5 mile run in the heavy rain at a good pace but not killer. Surf was way up and the surfers were taking advantage..thought I might see Crutch.
Monday: 7 miles on the treadmill..started off around 730 pace and finished at 630 pace..1% incline. Just didn't feel like going out in the rain and cold today..hard to believe tomorrow is April. Sore from core stuff yesterday.
Tuesday: SHS Track Distance Project
Mile warmup, 3X800 w/2 minute recovery (2:28, 2:27, 2:24), 3X400 w/2minute recovery (68s), 2X200 (31, 30), Mile cool down, stretch.
(5)
Wednesday: 1500 yd swim at the Y..500 warmup, 5X100, 3X100 kick, 2X50, 100 cooldown
4 mile run with Lulu..still sore from core work!
Thursday: SHS Track Distance Project
After the kids finished their drills and warmups, we quickly jumped into a 4x200 on very little rest. It was extra weird for me as I did no physical activity prior to my first 200..just went in cold. Hit my splits in 33, 32, 31, 32...upon giving each kid his/her split, I informed then not to rest too long as we were heading for a mile run and then would then run the Pawcatuck Middle Hill (aka..Field St.). Rests were a quick jog back down to the bottom of the hill. We ended up doing 5 hill repeats of what I estimate as 300m..it was tough..warm down back to school for a stretch.
Friday: 445 am 3 miler with Lulu..
pm: 1200yd quick swim.
Saturday: 8 miles on Milford Roads..first 5 mile solo and last 3+ with Shara..a very nice morning. My right hip was tight. Headed off to visit NYC for the rest of the day.
Totals:
Miles: 7X, 38 miles
Lulu: 2X, 7 miles
Swim: 2X, 2700yds
Bike: 0
Core: 1X, 50 minutes
Synopsis-
Ups: 2 workouts, 2 swims
Downs: 0 bike miles...need to find/make time to do this if I expect any tri success this summer.
Tuesday, March 25, 2014
March 23rd to 29th
With no goal races in site and two "down" races in a row, I'm kind of bumming about training right now. I'll still get out there though.
Sunday: 5+ miles with Gazelle at a comfortable pace. We chatted it up about our respective races and shared battle stories.
Monday: 6+ miles through Moonlight Hills, Shore Road, and Weekapaug. A very windy afternoon recovery run with some swirling winds. Trued to rush this run in since I had to be back at work a little after 6 pm. Almost turned into a progression run-ran two of my later miles right around low 6.
Tuesday: SHS Outdoor Track Distance Project.
Continuing on into the spring with my gig as Volunteer Distance Coach for my school's track team. I develop all of the distance kids training programs and do my best to attend a practice or two a week. The one stipulation I have put out there is that I don't want to stand around, let me work out with the kids. I usually gauge my pace off of the team's faster runners (well, until I can get some that can kick my butt). So after sneaking out of the office around 3 pm, I headed to the track with no idea how many and what kind of athletes I would be working with (only 2 distance returnees from Indoor). I was immediately pleasantly surprised to find about 14 distance kids with an equal mix of boys and girls. Awesome!
4X200, 2X400, 1X600, 2X400, 4X200
(Split ranges- 200s 32-35, 400s 68-70, 600 147)
Did a cooldown and stretch with the kids..only like 3 miles on the day but it was fun.
Wednesday: 6 mile treadmill run..37:15..some nice scenery, which motivated me to run an extra mile or two on the mill. Followed up with a 1500 yd swim.
Thursday: 0..a flu/bug has hit..extremely lethargic and tired even doing the easiest tasks. Rare sick day from work.
Friday: 3.5 mile wind run with Lulu..felt beat.
Saturday: 4+ miles incorporating 4X400 w/45 sec recovery at Hell Field..didn't make hard efforts on the 4s..just trying to get back into the swing of things. After the run, I ventured out with Shara for a bike ride. Over the winter, she picked up a road bike..her first ride in the US..we covered 10 miles at a casual clip. Nice to be outside on the bike. I'll try to get out once a week know and may ride my hybrid until roads have less salt, dirt, and rocks.
Totals:
Miles: 6X, 30 miles
Lulu: 1X, 3 miles
Swim: 1X, 1500yds
Bike: 1X, 10 miles, 40 minutes
Core: some stretching
Not much of a training week--I did somehow get light amount of everything in..stomach bug wrecked havoc on the later part of the week. Happy to get a quality workout in on Tuesday and finally making it out on the bike for the first time in 2014.
Sunday: 5+ miles with Gazelle at a comfortable pace. We chatted it up about our respective races and shared battle stories.
Monday: 6+ miles through Moonlight Hills, Shore Road, and Weekapaug. A very windy afternoon recovery run with some swirling winds. Trued to rush this run in since I had to be back at work a little after 6 pm. Almost turned into a progression run-ran two of my later miles right around low 6.
Tuesday: SHS Outdoor Track Distance Project.
Continuing on into the spring with my gig as Volunteer Distance Coach for my school's track team. I develop all of the distance kids training programs and do my best to attend a practice or two a week. The one stipulation I have put out there is that I don't want to stand around, let me work out with the kids. I usually gauge my pace off of the team's faster runners (well, until I can get some that can kick my butt). So after sneaking out of the office around 3 pm, I headed to the track with no idea how many and what kind of athletes I would be working with (only 2 distance returnees from Indoor). I was immediately pleasantly surprised to find about 14 distance kids with an equal mix of boys and girls. Awesome!
4X200, 2X400, 1X600, 2X400, 4X200
(Split ranges- 200s 32-35, 400s 68-70, 600 147)
Did a cooldown and stretch with the kids..only like 3 miles on the day but it was fun.
Wednesday: 6 mile treadmill run..37:15..some nice scenery, which motivated me to run an extra mile or two on the mill. Followed up with a 1500 yd swim.
Thursday: 0..a flu/bug has hit..extremely lethargic and tired even doing the easiest tasks. Rare sick day from work.
Friday: 3.5 mile wind run with Lulu..felt beat.
Saturday: 4+ miles incorporating 4X400 w/45 sec recovery at Hell Field..didn't make hard efforts on the 4s..just trying to get back into the swing of things. After the run, I ventured out with Shara for a bike ride. Over the winter, she picked up a road bike..her first ride in the US..we covered 10 miles at a casual clip. Nice to be outside on the bike. I'll try to get out once a week know and may ride my hybrid until roads have less salt, dirt, and rocks.
Totals:
Miles: 6X, 30 miles
Lulu: 1X, 3 miles
Swim: 1X, 1500yds
Bike: 1X, 10 miles, 40 minutes
Core: some stretching
Not much of a training week--I did somehow get light amount of everything in..stomach bug wrecked havoc on the later part of the week. Happy to get a quality workout in on Tuesday and finally making it out on the bike for the first time in 2014.
Sunday, March 23, 2014
Holyoke St. Patrick's Day 10k
Saturday: Holyoke St. Patrick's 10k, 35:32, 34th
Results
Overall it was a very fun day, but I did not run well. Shara and I left Westerly early to take the trek up to Holyoke so we could arrive early, get a good parking spot, and be able to "chill" before the race started. After arriving shortly after 10 am, we picked up our numbers and t-shirts, talked to race director and my old friend Brian Donahue, and then went back to the car to kill some time. With a 1 pm start, I did not have a good fueling plan. Do I eat a full lunch? Sandwich? Snacks? I opted for water and snacks and right before I started to warmup, I was already cramping up. The warmup made me feel a bit better. Post warm-up, Shara and I went to find some of her friends and college roommates, who were waiting for us before it down poured on us for about 5 minutes. Great start to the day. We headed over to the start line, aligned in our appropriate starting areas, and waiting for national anthem and gun to go off. Like two years ago, the final 10 minutes before the race gave me the opportunity to catch up with some old running friends. Before you knew, gun went off, and the crowd was nuts.
Mile 1: tried to settle in and was in about 50th place and running close to 5 minute pace. I reminded myself that this is the only flat mile of the race and I needed to play smart and run safe. 5:25
Mile 2: Here comes the hills..."this can't be too bad, right?" Reminded myself to stay relaxed. 6:00..not good
Mile 3: Still climbing. So far the hills were mostly gradual, but they just didn't let up and I was feeling it. Right before hitting the mile marker, there was a quick downfill that I really welcomed. Right before turning the corner after mile 3, some old high school friends were cheering and encouraging me. I thought to myself, "hopefully a new race starts now." 6:05..damn.
Mile 4: Turned the corner and the biggest hill of the day loomed. Starting to get dejected..I'm not passing anyone and no one's passing me. Thoughts-"hang on, you aren't going to run fast, but your moving along the course. After the first solid hill of mile 4, there were some slight rollers before hitting Holyoke Community College and I was feeling the pain. 6:06..
Mile 5: Relief. The downhill mile was upon us and my legs were trash. My goal at this point was not to let anyone pass me. I was able to get closer to the next two guys ahead of me. 5:13-I like!! Just under 29 for 5 miles. I was happy with this mile, but also realized my goal of running sub 35 was very, very slim.
Mile 6: Another hill climb, not as steep as the others, but enough already!! The crowds thickened. Lots of noise. Lots of beer stands (seriously, if you wanted one, people had them set up). There was one more guy, Chris Buell, that I wanted to go after. Shortly after the hill, I went after him and made a very small gap that I told myself to hang on to. Mile 6: 5:29..wish I could have ran like this all day.
Right before the final turn, I ran into a few female high school classmates who were cheering me on and offering motivation. I turn the final corner, packed with thousands of people and can hear Buell closing on me. I don't think so buddy. Finished in 35:31..and was beat. Military and police moved runners through and I was able to meet up with my cousin Pat, his wife, and mother-in-law who all came out to watch up. The cramping immediately came back and I was struggled for awhile.
Shara finished in an impressive 42:14..she's ran this race four times and this was her fastest.
Post race, we hang out for a while. It was like a massive block party. Before shooting back to Rhody, we stopped by my grandparents for a visit. All in all it was a fun day, just wasn't happy with my race. Provides me motivation I guess.
Interesting thoughts/notes:
-Had a starting line conversation with old Springfield Harrier Teammate and Masters Star, Kent Lemme. For years Kent dominated the Masters scene and performed very well in the USATF-NE Circuit. He mentioned to me how fast some of the masters guys are now. "This guy named Mike Galoob ran a 1:10 in New Bedford last week." We chatted it up about our South County friend a bit, who is turning heads on the Masters Scene. Nice.
-Another interesting connection..Joe Hegarty, an old friend who ran for Keene and now who runs for Whirlaway Racing Team, finished right in front of me. He's good friends with Josh Ferenc and knows of the Hammett's.
-The hills did not let up. Thought I was in better shape than 2012..need to plan/train better for this in 2014.
-Total number of finishers: 5934
-Total number of finishers under 40 minutes: 110
Results
Overall it was a very fun day, but I did not run well. Shara and I left Westerly early to take the trek up to Holyoke so we could arrive early, get a good parking spot, and be able to "chill" before the race started. After arriving shortly after 10 am, we picked up our numbers and t-shirts, talked to race director and my old friend Brian Donahue, and then went back to the car to kill some time. With a 1 pm start, I did not have a good fueling plan. Do I eat a full lunch? Sandwich? Snacks? I opted for water and snacks and right before I started to warmup, I was already cramping up. The warmup made me feel a bit better. Post warm-up, Shara and I went to find some of her friends and college roommates, who were waiting for us before it down poured on us for about 5 minutes. Great start to the day. We headed over to the start line, aligned in our appropriate starting areas, and waiting for national anthem and gun to go off. Like two years ago, the final 10 minutes before the race gave me the opportunity to catch up with some old running friends. Before you knew, gun went off, and the crowd was nuts.
Mile 1: tried to settle in and was in about 50th place and running close to 5 minute pace. I reminded myself that this is the only flat mile of the race and I needed to play smart and run safe. 5:25
Mile 2: Here comes the hills..."this can't be too bad, right?" Reminded myself to stay relaxed. 6:00..not good
Mile 3: Still climbing. So far the hills were mostly gradual, but they just didn't let up and I was feeling it. Right before hitting the mile marker, there was a quick downfill that I really welcomed. Right before turning the corner after mile 3, some old high school friends were cheering and encouraging me. I thought to myself, "hopefully a new race starts now." 6:05..damn.
Mile 4: Turned the corner and the biggest hill of the day loomed. Starting to get dejected..I'm not passing anyone and no one's passing me. Thoughts-"hang on, you aren't going to run fast, but your moving along the course. After the first solid hill of mile 4, there were some slight rollers before hitting Holyoke Community College and I was feeling the pain. 6:06..
Mile 5: Relief. The downhill mile was upon us and my legs were trash. My goal at this point was not to let anyone pass me. I was able to get closer to the next two guys ahead of me. 5:13-I like!! Just under 29 for 5 miles. I was happy with this mile, but also realized my goal of running sub 35 was very, very slim.
Mile 6: Another hill climb, not as steep as the others, but enough already!! The crowds thickened. Lots of noise. Lots of beer stands (seriously, if you wanted one, people had them set up). There was one more guy, Chris Buell, that I wanted to go after. Shortly after the hill, I went after him and made a very small gap that I told myself to hang on to. Mile 6: 5:29..wish I could have ran like this all day.
Right before the final turn, I ran into a few female high school classmates who were cheering me on and offering motivation. I turn the final corner, packed with thousands of people and can hear Buell closing on me. I don't think so buddy. Finished in 35:31..and was beat. Military and police moved runners through and I was able to meet up with my cousin Pat, his wife, and mother-in-law who all came out to watch up. The cramping immediately came back and I was struggled for awhile.
Shara finished in an impressive 42:14..she's ran this race four times and this was her fastest.
Post race, we hang out for a while. It was like a massive block party. Before shooting back to Rhody, we stopped by my grandparents for a visit. All in all it was a fun day, just wasn't happy with my race. Provides me motivation I guess.
Interesting thoughts/notes:
-Had a starting line conversation with old Springfield Harrier Teammate and Masters Star, Kent Lemme. For years Kent dominated the Masters scene and performed very well in the USATF-NE Circuit. He mentioned to me how fast some of the masters guys are now. "This guy named Mike Galoob ran a 1:10 in New Bedford last week." We chatted it up about our South County friend a bit, who is turning heads on the Masters Scene. Nice.
-Another interesting connection..Joe Hegarty, an old friend who ran for Keene and now who runs for Whirlaway Racing Team, finished right in front of me. He's good friends with Josh Ferenc and knows of the Hammett's.
-The hills did not let up. Thought I was in better shape than 2012..need to plan/train better for this in 2014.
-Total number of finishers: 5934
-Total number of finishers under 40 minutes: 110
Sunday, March 16, 2014
March 16th through March 22nd
Since I still don't feel 100% from the Ocean's Run, I'm planning on taking this week easy in anticipation for next Holyoke St. Patrick's 10k. Hopefully, the race will go well. Regardless of the outcome, I hope to get out on the bike and ramp out TRI training within a few weeks of this race.
***The LEVEL does it right..
Bob Rosen is the father of a good friend, Jon, who ran XC/Track for Tufts. We were high schools rivals and later friends/training partners. When Jon went to teach in Kenya for a year right after college he developed a rag tag high school running team. He met and developed Philemon Terer.
The kid at the end of the video, Dave Estabrook, ran for Westfield State right after I left and now coaches XC at my alma mater, Chicopee High.
Sunday-
Run 1:4 miles on the treadmill at an easy pace. Kind of funny-whenever I run on my treadmill, it always feels hard..whether it's 730 pace or 6 flat. After recently running on the Y treadmill at a faster pace that felt easy, I was starting to wonder if it was all mental. So today, I jumped off the machine midrun and figured out that an unflat basement floor was somehow contributing to the problem. Moved the mill and things were better. Still despise this machine!
Run 2: 3+ easy miles in Weekapaug with Shara and Lulu..frigid.
Monday-7.4 mile beach run..6:37 pace. Felt okay. Tired of the cold and wind.
Tuesday-5+ miles with Lulu. Incorporating some strides at the end..another day of feeling tired and run down. Post run: pushups, sit-ups, and stretch.
Wednesday-8+ miles..Warmup, 4X hillpops and 4X400(73, 73, 73, 72) w/Gazelle. Another very windy afternoon. This will be my last hard effort before Holyoke.
Thursday-2400yd swim.
Friday: 4 miles easy with Lulu.
Totals:
Run: 7X, 40 miles
Lulu: 2X, 8 miles
Swim:1X, 2400yds
Bike: 0
Core: 1X, 20 minutes
***The LEVEL does it right..
Bob Rosen is the father of a good friend, Jon, who ran XC/Track for Tufts. We were high schools rivals and later friends/training partners. When Jon went to teach in Kenya for a year right after college he developed a rag tag high school running team. He met and developed Philemon Terer.
The kid at the end of the video, Dave Estabrook, ran for Westfield State right after I left and now coaches XC at my alma mater, Chicopee High.
Sunday-
Run 1:4 miles on the treadmill at an easy pace. Kind of funny-whenever I run on my treadmill, it always feels hard..whether it's 730 pace or 6 flat. After recently running on the Y treadmill at a faster pace that felt easy, I was starting to wonder if it was all mental. So today, I jumped off the machine midrun and figured out that an unflat basement floor was somehow contributing to the problem. Moved the mill and things were better. Still despise this machine!
Run 2: 3+ easy miles in Weekapaug with Shara and Lulu..frigid.
Monday-7.4 mile beach run..6:37 pace. Felt okay. Tired of the cold and wind.
Tuesday-5+ miles with Lulu. Incorporating some strides at the end..another day of feeling tired and run down. Post run: pushups, sit-ups, and stretch.
Wednesday-8+ miles..Warmup, 4X hillpops and 4X400(73, 73, 73, 72) w/Gazelle. Another very windy afternoon. This will be my last hard effort before Holyoke.
Thursday-2400yd swim.
Friday: 4 miles easy with Lulu.
Totals:
Run: 7X, 40 miles
Lulu: 2X, 8 miles
Swim:1X, 2400yds
Bike: 0
Core: 1X, 20 minutes
Wednesday, March 12, 2014
March 9th through March 15th
Sunday-Ocean's Run Half Marathon, 1:17:18, 4th
Results
My first half marathon in a couple of years. With my Half Iron coming up in August, I have to get in some longer training sessions and races than I would not normally run. The Ocean Run provided me just that opportunity. Prior to the race, I didn't really give any thought to strategy or expectations for the day other than I wanted to make sure I was under 1:20. My half marathon PR goes back to 2004 with a 1:14:42. Knowing my fitness was no where near that, I just figured I'd try to go out and have the best run possible.
The morning of the race was frigid. Grabbed a quick mile warmup with the Shara, Boumenot, Gazelle, Gazelle Jr., & Duda. Dropped my warmup gear and before I knew it, go time! Lined up at the start and tried to size up my competition for the day. There appeared to be a few runners that looked pretty serious and knew how to "throw down."
Once the gun went off, I tried to settle right in. I was immediately bothered by the fact that no one wanted to take the race out. Reluctantly, I took the early lead and tried to run as comfortable as possible. After hitting the mile, I nervously ran back against the crowds trying to weave in and out of runners. Those first miles felt so easy. High fives with WTACers, enjoying the ocean views.."man, these half marathons are pretty sweet." Unfortunately the fun quickly ended when I felt like a ton of bricks hit me around mile 5. This also happens to be the point in the race when Erik Russo and Steve Brightman made their attack on me. After a short time running together, a gap between them and me was there but I was able to keep them within reach. Once I hit about 6.5 miles, I knew things weren't going to get any easier and I was in no man's land just trying to hang on. I'd best describe my second half of Ocean's Run as a struggle. Fortunately, I had a teammate helping me out. Funny thing though, Garwin wasn't even in the race. Chris, Katie, and the little guy were encouraging me to hang in there and keep fighting. As I hit the 10 mile mark (59:00), all of a sudden I was within striking distance of Steve Brightman. I thought to myself, "Maybe I can pull of a second! Focus, don't worry about the #1 guy, go after Brightman." Right before we hit mile 12, I made a move on Brightman and tried to break him. My move did not work. Brightman countered. Once again, Chris offered me some encouragement and reminded me to out kick them that last mile. My tank was completely empty and I just wanted to hang on.."top 3..hold on..c'mon,"..I told myself. Before I knew it, another runner, Brendan Doyle, came cruising by me and I was further discouraged. I just wanted to cross that damn line and be done for the day. Completely spent, I crossed the line in 1:17:18. I didn't let on to friends and teammates, but I was dejected over my weak finish and struggle over the final portions of the race. On the positive side, my time was alright and I gave it my all.
548, 540, 545-too fast
554, 558, 602-struggle begins
558, 558, 547, 607-no man's land
555, 543, 550-suffer fest
After finishing, I quickly met with my parents and their boxer, Ally, who came out to support. They were excited to see Shara and all of my WTAC teammates finish up. While catching my breath, I met up my old boss and PMS Principal, Tim S., who had just finished the 5k. After discussing highs and lows of our races, Tim let me know that he achieved his goal for the day.."Goal achieved, beat Tommy today, I ran the 5k, he ran 13.1." Very neat to watch Gazelle, Action Acton, Which Way Boumenot, Shara, Crutch, and Seth wife finish strong races (Congrats to all). The race had nice swag and was very well organized. Special thanks again to Chris and his family for helping me out there.
Three days later writing this blog post, I'm still a bit sore from the race. A big part of me wants to race another half sometime this spring and try to go under 1:16 (any takers?). The other part of me wonders how am I going to pull off this Half Ironman in August in respectable time or even finish? No matter what, I better get training. Cheers!
Monday-2500yd swim
Tuesday-8 miles..5 with Lulu on Atlantic Ave and on beach during high tied. Added on another 3 afterwards at a nice clip. Still sore.
Wednesday-5 miles on Moonlight Loop with a light rain. Post run: 25 minute strength (pushups, abs, bench press, hip exercise, stretch).
Thursday-50 minutes on the trainer in my basement.
Friday: am-1300yd swim at the Y..towards the end of my swim, the Schondawg and Gazelle showed. Tackled some repeats with Steve.
p.m. 5+ mile wind run w/ my Animal Friends (Gazelle & Lulu). Added on an additional 2.5 miles at a good clip solo. (7+)
Saturday-a.m. 10k Noyes Neck Road/Materese Hill Tempos (Warmup, 2X 1+ mile up/1 mile down, 4X quick hillpops, jog home). While the hills don't match Holyoke, I thought the up and downs would be a good simulator.
p.m. 7 miles of roads/trails in Burlingame with Shara..took a stop at the Kettle Pond Visitor Center to check out the cool views.
Run: 5X, 48 miles (highest in a long time)
Lulu: 2X, 10 miles
Swim: 2X, 3800yds
Bike: 1X, 50 minutes
Core: 1X, 20 minutes
Results
My first half marathon in a couple of years. With my Half Iron coming up in August, I have to get in some longer training sessions and races than I would not normally run. The Ocean Run provided me just that opportunity. Prior to the race, I didn't really give any thought to strategy or expectations for the day other than I wanted to make sure I was under 1:20. My half marathon PR goes back to 2004 with a 1:14:42. Knowing my fitness was no where near that, I just figured I'd try to go out and have the best run possible.
The morning of the race was frigid. Grabbed a quick mile warmup with the Shara, Boumenot, Gazelle, Gazelle Jr., & Duda. Dropped my warmup gear and before I knew it, go time! Lined up at the start and tried to size up my competition for the day. There appeared to be a few runners that looked pretty serious and knew how to "throw down."
Once the gun went off, I tried to settle right in. I was immediately bothered by the fact that no one wanted to take the race out. Reluctantly, I took the early lead and tried to run as comfortable as possible. After hitting the mile, I nervously ran back against the crowds trying to weave in and out of runners. Those first miles felt so easy. High fives with WTACers, enjoying the ocean views.."man, these half marathons are pretty sweet." Unfortunately the fun quickly ended when I felt like a ton of bricks hit me around mile 5. This also happens to be the point in the race when Erik Russo and Steve Brightman made their attack on me. After a short time running together, a gap between them and me was there but I was able to keep them within reach. Once I hit about 6.5 miles, I knew things weren't going to get any easier and I was in no man's land just trying to hang on. I'd best describe my second half of Ocean's Run as a struggle. Fortunately, I had a teammate helping me out. Funny thing though, Garwin wasn't even in the race. Chris, Katie, and the little guy were encouraging me to hang in there and keep fighting. As I hit the 10 mile mark (59:00), all of a sudden I was within striking distance of Steve Brightman. I thought to myself, "Maybe I can pull of a second! Focus, don't worry about the #1 guy, go after Brightman." Right before we hit mile 12, I made a move on Brightman and tried to break him. My move did not work. Brightman countered. Once again, Chris offered me some encouragement and reminded me to out kick them that last mile. My tank was completely empty and I just wanted to hang on.."top 3..hold on..c'mon,"..I told myself. Before I knew it, another runner, Brendan Doyle, came cruising by me and I was further discouraged. I just wanted to cross that damn line and be done for the day. Completely spent, I crossed the line in 1:17:18. I didn't let on to friends and teammates, but I was dejected over my weak finish and struggle over the final portions of the race. On the positive side, my time was alright and I gave it my all.
548, 540, 545-too fast
554, 558, 602-struggle begins
558, 558, 547, 607-no man's land
555, 543, 550-suffer fest
After finishing, I quickly met with my parents and their boxer, Ally, who came out to support. They were excited to see Shara and all of my WTAC teammates finish up. While catching my breath, I met up my old boss and PMS Principal, Tim S., who had just finished the 5k. After discussing highs and lows of our races, Tim let me know that he achieved his goal for the day.."Goal achieved, beat Tommy today, I ran the 5k, he ran 13.1." Very neat to watch Gazelle, Action Acton, Which Way Boumenot, Shara, Crutch, and Seth wife finish strong races (Congrats to all). The race had nice swag and was very well organized. Special thanks again to Chris and his family for helping me out there.
 |
| Boumenot contemplating pushing The Gazelle off the podium. |
 |
| WTAC |
 |
| I'm looking rather hefty post race. |
Three days later writing this blog post, I'm still a bit sore from the race. A big part of me wants to race another half sometime this spring and try to go under 1:16 (any takers?). The other part of me wonders how am I going to pull off this Half Ironman in August in respectable time or even finish? No matter what, I better get training. Cheers!
Monday-2500yd swim
Tuesday-8 miles..5 with Lulu on Atlantic Ave and on beach during high tied. Added on another 3 afterwards at a nice clip. Still sore.
Wednesday-5 miles on Moonlight Loop with a light rain. Post run: 25 minute strength (pushups, abs, bench press, hip exercise, stretch).
Thursday-50 minutes on the trainer in my basement.
Friday: am-1300yd swim at the Y..towards the end of my swim, the Schondawg and Gazelle showed. Tackled some repeats with Steve.
p.m. 5+ mile wind run w/ my Animal Friends (Gazelle & Lulu). Added on an additional 2.5 miles at a good clip solo. (7+)
Saturday-a.m. 10k Noyes Neck Road/Materese Hill Tempos (Warmup, 2X 1+ mile up/1 mile down, 4X quick hillpops, jog home). While the hills don't match Holyoke, I thought the up and downs would be a good simulator.
p.m. 7 miles of roads/trails in Burlingame with Shara..took a stop at the Kettle Pond Visitor Center to check out the cool views.
Run: 5X, 48 miles (highest in a long time)
Lulu: 2X, 10 miles
Swim: 2X, 3800yds
Bike: 1X, 50 minutes
Core: 1X, 20 minutes
Tuesday, March 4, 2014
March 2nd through March 8th
Sunday-6 miles hard-unplanned. Sometimes hammering can come back to bite, but I couldn't resist today.
Monday: 5 miles with Lulu at a more relaxed pace..little of 7 minutes a mile. Post run-30 minutes on the trainer in my basement. My legs felt trashed the entire day from my previous two days efforts.
Tuesday: 3 mile run on the treadmill at the Y before a 45 minute spin. Spin workout was okay, music was better than last week too. Still sore.
Wednesday: Warmup, 5X1000 tempos w/2 minute light jog rests followed up with 4X35 second wind aided strides. While warming down, I really irritated a rooster who decided to make a charge at me. For the remainder of the run, I could hear this dude squawking at me! It provided a good laugh for me on a dreary afternoon. Right calf and side still tight. (8)
Thursday: right calf was still sore and tight so I totally passed on a run. Hit the pool instead..2600yds.
Friday: easy whatever
Saturday: easy
Totals
Run: 4X, 22 miles
Lulu: 1X, 5 miles
Bike: 2X, 80 minutes
Swim: 1X, 2600yds
Core: 0
Monday: 5 miles with Lulu at a more relaxed pace..little of 7 minutes a mile. Post run-30 minutes on the trainer in my basement. My legs felt trashed the entire day from my previous two days efforts.
Tuesday: 3 mile run on the treadmill at the Y before a 45 minute spin. Spin workout was okay, music was better than last week too. Still sore.
Wednesday: Warmup, 5X1000 tempos w/2 minute light jog rests followed up with 4X35 second wind aided strides. While warming down, I really irritated a rooster who decided to make a charge at me. For the remainder of the run, I could hear this dude squawking at me! It provided a good laugh for me on a dreary afternoon. Right calf and side still tight. (8)
Thursday: right calf was still sore and tight so I totally passed on a run. Hit the pool instead..2600yds.
Friday: easy whatever
Saturday: easy
Totals
Run: 4X, 22 miles
Lulu: 1X, 5 miles
Bike: 2X, 80 minutes
Swim: 1X, 2600yds
Core: 0
Sunday, February 23, 2014
February 24th through March 1st
Sunday-7 miles total.
First part of the run was with Lulu on the Weekapaug Sand Trail. As much as I always like running this trail, I get most enjoyment out of how much my dog loves running the trail and beach. Followed up with more miles and some 5X20 second hill pops to close things out.
pm 20 minute strength routine before bed.
Monday: 6 miler on a very cold and windy late afternoon. Ran a solid pace but felt beat.
Tuesday: 20 minute strength routine in my basement..single leg body weight squats, bench press (4X10/150), abs, and planks.
45 minute spin class at the Y with Gazelle.
Music: Sorority Girlish Workout: Good
Wednesday: I decided to do some more hill work today in anticipation for Holyoke. When I first started running my Dad used to have me do hill sprints with him. His logic was that hills give you strength..so years later, here I am (minus the sprint). 10X Hill Poppers on Meadowridge, followed up with a cooldown on the Weekapaug Sandtrail with Lulu. (8)
Thursday: 3 mile run on the treadmill..followed up my 2400 yds of swimming including a 5-4-3-2-1-50...good stuff!
Friday: easy 5 miler w/Lulu
Saturday: 16 mile early morning run with Team WTAC from Charlestown Elementary through Gazelleville. Hard to believe it's March 1st and we're still dealing with single digit temps. Luckily, there weather didn't scare off the guys as we had a total of 7 out there today. Pace was good. Shannock Hill was nasty and I was happy with a fairly quick last mile. Solid day.
Totals:
Run: 6X, 45 miles
Lulu: 3X, 11.5 miles
Swim: 1X, 2400yds
Bike: 1X, 45 minutes
Core: 2X 40 minutes
First part of the run was with Lulu on the Weekapaug Sand Trail. As much as I always like running this trail, I get most enjoyment out of how much my dog loves running the trail and beach. Followed up with more miles and some 5X20 second hill pops to close things out.
pm 20 minute strength routine before bed.
Monday: 6 miler on a very cold and windy late afternoon. Ran a solid pace but felt beat.
Tuesday: 20 minute strength routine in my basement..single leg body weight squats, bench press (4X10/150), abs, and planks.
45 minute spin class at the Y with Gazelle.
Music: Sorority Girlish Workout: Good
Wednesday: I decided to do some more hill work today in anticipation for Holyoke. When I first started running my Dad used to have me do hill sprints with him. His logic was that hills give you strength..so years later, here I am (minus the sprint). 10X Hill Poppers on Meadowridge, followed up with a cooldown on the Weekapaug Sandtrail with Lulu. (8)
Thursday: 3 mile run on the treadmill..followed up my 2400 yds of swimming including a 5-4-3-2-1-50...good stuff!
Friday: easy 5 miler w/Lulu
Saturday: 16 mile early morning run with Team WTAC from Charlestown Elementary through Gazelleville. Hard to believe it's March 1st and we're still dealing with single digit temps. Luckily, there weather didn't scare off the guys as we had a total of 7 out there today. Pace was good. Shannock Hill was nasty and I was happy with a fairly quick last mile. Solid day.
 |
| Brr.. Photo courtesy of The Gazelle |
Totals:
Run: 6X, 45 miles
Lulu: 3X, 11.5 miles
Swim: 1X, 2400yds
Bike: 1X, 45 minutes
Core: 2X 40 minutes
Monday, February 17, 2014
February 16th-22nd..Climbing
The theme for this week is climbing..I'm trying to build strength and go after some hills.
Sunday: 5 mile snow/slush run. Sore from Saturday's long run and core work. In the afternoon, I walked through the deep snow with Shara and Lulu on Weekapaug Beachway.
Monday: am-4 miler doing home loops...frigid and cold, nice variations of ups & downs at a solid pace.
pm- 3 miles on the treadmill in the basement.
45 minute spin class at the Y with Gazelle. Very solid workout. Quite an interesting song selection though..we finished up with an interesting 80s song that Gazelle and Boumenot probably used to get down to back in the day.
Tuesday: am- 2500 yd swim at the Y..500 warmup, 10X50 kick, 5X100, 5X100 pull, warmdown
pm-3 miles on the treadmill..23 minutes incorporating 30 second hard segments in every 3 minutes. The run may have been slow, but I still felt challenged.
Wednesday: Chase Hill Beater Workout Wednesday w/Gazelle..8X2 min H/1 min E. With hill climbs and long descents this one really beat me up. On one of the repeats I ended up getting severely "Gazelled" on a downhill..there was just no catching the guy. I really felt this workout, hopefully it will pay off down the road. (7)
Thursday: 7+ mile recovery run down to the beach and back. Very enjoyable.
Random incident of the run: some dude flipping me off as he drove by.
Friday: approximately 1500 yd (actually a little less) swima t the Y with Gazelle. We were pushing through the workout nicely when we quickly got kicked out of the pool on the account of a thunder storm.
Saturday: 15 mile run from the Westerly Y with Team WTAC (Gazelle, Muddy, Boumenot, & Garvin). Overall, it was a really nice run at a comfortable pace. The only downside to the run were the icy roads that we faced throughout the run. After the run, I picked up a 1000 yd swim at the Y. Felt really good on the roads and in the water today.
Totals:
Run: 7X, 44 miles
Lulu: 0
Swim: 3X, 5000 yds
Bike: 1X, 45 minutes
Core: 0
Sunday: 5 mile snow/slush run. Sore from Saturday's long run and core work. In the afternoon, I walked through the deep snow with Shara and Lulu on Weekapaug Beachway.
Monday: am-4 miler doing home loops...frigid and cold, nice variations of ups & downs at a solid pace.
pm- 3 miles on the treadmill in the basement.
45 minute spin class at the Y with Gazelle. Very solid workout. Quite an interesting song selection though..we finished up with an interesting 80s song that Gazelle and Boumenot probably used to get down to back in the day.
Tuesday: am- 2500 yd swim at the Y..500 warmup, 10X50 kick, 5X100, 5X100 pull, warmdown
pm-3 miles on the treadmill..23 minutes incorporating 30 second hard segments in every 3 minutes. The run may have been slow, but I still felt challenged.
Wednesday: Chase Hill Beater Workout Wednesday w/Gazelle..8X2 min H/1 min E. With hill climbs and long descents this one really beat me up. On one of the repeats I ended up getting severely "Gazelled" on a downhill..there was just no catching the guy. I really felt this workout, hopefully it will pay off down the road. (7)
 |
| Tough. |
Thursday: 7+ mile recovery run down to the beach and back. Very enjoyable.
Random incident of the run: some dude flipping me off as he drove by.
Friday: approximately 1500 yd (actually a little less) swima t the Y with Gazelle. We were pushing through the workout nicely when we quickly got kicked out of the pool on the account of a thunder storm.
Saturday: 15 mile run from the Westerly Y with Team WTAC (Gazelle, Muddy, Boumenot, & Garvin). Overall, it was a really nice run at a comfortable pace. The only downside to the run were the icy roads that we faced throughout the run. After the run, I picked up a 1000 yd swim at the Y. Felt really good on the roads and in the water today.
Totals:
Run: 7X, 44 miles
Lulu: 0
Swim: 3X, 5000 yds
Bike: 1X, 45 minutes
Core: 0
Saturday, February 15, 2014
Holyoke 2014
One of my big early 2014 goals is performing well at the Holyoke St. Patrick's Day 10k. The race itself promises to include top level competition that includes World Class Runners. Past winners include the likes of Bill Rodgers, Allistair Craig, and various Olympians. With close to 6000 finishers and a course lined with spectators, the race is like a six mile block party. While the top runners battle it out for the bucks and divisional wins, I'll be running against myself with the hopes of crossing the line in a respectable time while having fun in the process.
Over the years, this race has been all about pride for me. When I was younger, there were major bragging rights for performing well at Holyoke. The race was the big measuring stick amongst local runners when I lived in nearby Chicopee. Running a good 5k or breaking 3 hours in the marathon was great, but people really wanted to know how you came out at Holyoke? Over the years, I've had some really good Holyoke races. My personal highlight came in 2005 when I ran a 33:42 and placed way up there. My lowest moment came when I was battling a number of injuries in 2007 and just couldn't keep pace with some of the big boys. In between, I scratched and scraped for whatever result I could get.
After a four year hiatus, I returned to the race in 2012 and ran a respectable, yet disappointing 35:24. As for my plan for 2014, I really want to run sub 35. With some significant rolling hill climbs that just don't let up, this course wasn't exactly made for my strengths. To run well this year, I'm going to need to focus on hills, run some hard longer runs, and gain strength. While my recent race results don't match my glory days, I feel the best I have physically in years. I'm hopeful for a really good race. Regardless of the result, the one thing I can guarantee is that I'll indulge in a beer or two at the finish.
PAST RESULTS
2001 2002 2003 2004 2005 2007* 2012
* DNF..sort of..was injured, stop and drank a beer with my uncle and cousin, and finished in 41 minutes but jumped off the course without crossing the line.
Other neat stuff..
 |
| Featured in Running Times.. While reading this I found out an old friend/rival, Brian Donoghue is now race director. |
2014 Race Promo Video
Course Profile
 |
| I should probably try to simulate the course in some of my training. |
Sunday, February 9, 2014
February 9th through February 15th-Ouch!
As I start this week I'm paying dearly for an awesome snow run I had with Gazelle last Wednesday on the snowy trails of Woody Hill. Being the trail amateur that I am, I neglected to wear long socks. The back of both of my feet are quite torn up {see disgusting picture below}. With this going on, I couldn't fathom doing more damage by running the Belleville 10k, so I pansied out. Anyway, awesome job to the those of you who did run. Gotta heal these up!
Sunday-6 miles..
4 miles with Shara and 4X hill pops on Meadow Ridge. Ran one final mile with Lulu.
Followed up with 45 minutes on the trainer in my basement while watching Olympic XC Skiing. Cool stuff!
Monday-easy 7 mile WTAC victory run through Wakefield followed up by MEWS night. Good company, conversations, fun, and brews. I really enjoyed getting updates on everyone's racing accolades and training.
Tuesday: 6X400 on Weekapaug Beach Roads with recoveries through the snow. I ran these more off of feel than pace. After the workout, I jogged home and picked up Lulu for a mile. My ankles/heels continued to be uncomfortable throughout the run. Just like yesterday, they bled through the band-aids and my socks. Checked the Garmin post-run and was hitting my 400s around 70 seconds. I intended run more or do some kind of cross training, but was too tired (not everybody can be a Gazelle).
Wednesday: 2500yd swim. 800 warmup, 4X200, 6X50 fins, 4X100, cooldown
Thursday-another week, another snow day. After hanging around the house for a bit and indulging in multiple bowls of cereal and cups of coffee, I get a text from the Gazelle that he was about to go running. A few minutes later I give him a quick call and the dude is already out on the roads. Without any plan what-so-ever in place, I throw on my gear and meet him up on an area road for the rest of the run. I ended up landing 12 miles, which happens to be the longest run I've done in quite some time. Enjoyed the snow and wintry conditions. Doubled up on the socks and made out better than Wednesday.
Friday-3 miles on the treadmill in descending fashion..730, 645, 600. Followed up with a 45 minute sweat fest on the bike.
Saturday-10 mile Chariho Loop with a large WTAC Crew. Split off from rest of the group at 5 miles and hammered it home with Garwin & Nate (6:07, 5:54, 5:47). I really enjoyed the terrain and company on this run. Great day, great fun, great club!
Later in the morning, I did a strength routine with Shara..body weight squats, pushups, abs, bench press, shoulder press, planks, lateral band work.
Totals:
Run miles: 6X, 44 miles
Lulu's miles: 2X, 2 mile
Swim: 1X, 2500 yds
Bike: 2X, 90 minutes
Core: 1X, 30 minute
 |
| One side..the run was worth it! |
4 miles with Shara and 4X hill pops on Meadow Ridge. Ran one final mile with Lulu.
Followed up with 45 minutes on the trainer in my basement while watching Olympic XC Skiing. Cool stuff!
Monday-easy 7 mile WTAC victory run through Wakefield followed up by MEWS night. Good company, conversations, fun, and brews. I really enjoyed getting updates on everyone's racing accolades and training.
Tuesday: 6X400 on Weekapaug Beach Roads with recoveries through the snow. I ran these more off of feel than pace. After the workout, I jogged home and picked up Lulu for a mile. My ankles/heels continued to be uncomfortable throughout the run. Just like yesterday, they bled through the band-aids and my socks. Checked the Garmin post-run and was hitting my 400s around 70 seconds. I intended run more or do some kind of cross training, but was too tired (not everybody can be a Gazelle).
Wednesday: 2500yd swim. 800 warmup, 4X200, 6X50 fins, 4X100, cooldown
Thursday-another week, another snow day. After hanging around the house for a bit and indulging in multiple bowls of cereal and cups of coffee, I get a text from the Gazelle that he was about to go running. A few minutes later I give him a quick call and the dude is already out on the roads. Without any plan what-so-ever in place, I throw on my gear and meet him up on an area road for the rest of the run. I ended up landing 12 miles, which happens to be the longest run I've done in quite some time. Enjoyed the snow and wintry conditions. Doubled up on the socks and made out better than Wednesday.
 |
| "Haha, 5k had no idea he'd be running 12!" |
Friday-3 miles on the treadmill in descending fashion..730, 645, 600. Followed up with a 45 minute sweat fest on the bike.
Saturday-10 mile Chariho Loop with a large WTAC Crew. Split off from rest of the group at 5 miles and hammered it home with Garwin & Nate (6:07, 5:54, 5:47). I really enjoyed the terrain and company on this run. Great day, great fun, great club!
 |
| Go WTAC! Photo courtesy of Gazelle Walker |
Later in the morning, I did a strength routine with Shara..body weight squats, pushups, abs, bench press, shoulder press, planks, lateral band work.
Totals:
Run miles: 6X, 44 miles
Lulu's miles: 2X, 2 mile
Swim: 1X, 2500 yds
Bike: 2X, 90 minutes
Core: 1X, 30 minute
Sunday, February 2, 2014
February 2nd through February 8th + SUPER 5k Report
Sunday-SUPER 5k, 16:45, 5th, Team Win
Results
The Super 5k stands out as one of my favorite races for so many reasons. It's competitive, I love the distance, well organized, awesome post-race, and just good overall fun. Going into the race I was simply pumped just to do it. With my big picture goals focused on improving in the triathlon, I hadn't given much thought to how I would run or what my exact goal would be. "Just run, dude."
After checking in and picking up my number and shirt, Shara and I headed out for a two mile warmup on the course. I noticed a headwind going out and a slight tailwind on the way back while warming up...perfect I thought. Once we finished our warmup, we chatted it up with Boumenot before heading over to the line. I situated myself right next to teammate and 4th place finisher, Chris Garwin. Chris and I chatted it up about pacing and race goals. I told him I simply looking for 5:20s. He confirmed he was looking for the same thing. Before we knew it, the gun went off! A number of runners immediately shot out and Chris and I settled right in. Within a quarter mile of the race, one of my longtime rivals, Shaun Horgan, pops on my shoulder and quickly asks what pace I'm trying to run.
I grunted an answer to him and figured the battle was on. Chris ran slightly in front of me and before we approached the mile Shaun tried to make a move on Garwin. We hit the mile in about 5:20 (right around the pace we were looking for). From mile one to two it's really easy to lose focus with the out and back. Two things happened at this point..Garwin dropped me and I dropped Horgan. Crossing through the two mile, my watch beeped and I saw 5:30. Not good. I immediately told myself to forget it because there wasn't anything I could do to get that time back. Besides, the remainder of the course was pretty fast. From here, I tried to focus my attention on the road ahead and Chris. I knew the chances of catching him in the last mile were quite slim, but tried to prevent the gap between us from growing and from someone from behind making a move on me. Chris finished strong in front of me in 16:33. I came across in 16:45. According to my space watch, my last mile was a 5:13. If that time is correct, I'm very happy with that closing mile.
All in all, I was happy with the day. Here's why-
-WTAC Team Win. Wow, that was the strongest team we put together to date.
- Super showing by Galoob (15:29), which happens to be a PR and the dude is pushing 40. Inspiring.
-Shara ran a 20:22 off of very little training.
-Getting taken taken down my a Frienemy. While Galoob and Woolley were well ahead of me, I worked with Garwin for parts of the race. I couldn't hang with the speedster today. My motto is if you're going to get beat, it's much better that it's a teammate than somebody else. Besides, how I can I not cheer for the guy?
-Strong running by Woolley, Muddy, Jonny, Gazelle, Nate, Matthew, Boumenot, Crutch, and just about everybody else.
-I ran 24 seconds faster than last year. While I didn't run great today, I was satisfied with my performance. It's something to build upon.
-The MEWS team award night that is yet to come.
Monday: am..unexpected snow day. Looks like someone will be going to school until July! Well, better make the most of it. Threw on some running gear and headed out into the rain, sleet, snow mix for 8 miles of recovery from yesterday. I wanted to do a different loop than normal and opted to cut through Glacier Park before looping home. Champlain was pretty slick this morning, but was still great fun. Made it home before 8 am..felt good.
pm..40 minute ride on the trainer in my basement
Tuesday: 4 mile unplanned progression with Lulu through Weekapaug. Weather was awesome.
Followed up by a 45 minute spin at the Y.
Wednesday: Yet another snow day, what do I do? Gazelle shot out a Tuesday night message regarding a 7 am snow run in Woody Hill. I'm game. We cruised through the trails of WH at varying perceived paces. I definitely felt like I was exerting myself as I tried to maintain pace with Jeff through the hill portions. There was some great scenery out there today and we were the first ones to lay tracks down since recent storms. We had a comical end to the run as Gazelle and I worked to get his car out of the snow. Great run and effort. (7)
Thursday-2100yd swim.
500 warm, 4X200, 4X100, 6X50, 1X100 b-stroke recovery, 200 cool
Friday-8 mile workout w/Gazelle & Boumenot.
I've been wanting to do a workout in Watch Hill since I ran a part of the course with Gazelle and Matthew pre-Surftown this past year. We opted out of the 430 Club and picked up an afternoon session. 6X Surftown Hill-I have no idea of the distance and just ran these off of feel. On the last two Gazelle through down some hard challenges on me. We recovered by jogging for awhile and then went after 5X1 minute H/1 minute E on Ocean Way Highway. The workout finished off with 5X30 seconds H/30 seconds E and had a different guy take each 30 seconds to keep things fresh,
As we were about to finish our warm down, we heard someone yell out, "Tommy 5k!" As we all turned around, Ryan Woolley surfaced out onto the balcony of the Ocean House. Since he's getting married on Saturday, this is definitely the last time we saw him as a single man. Poor guy. Neat seeing him!
Saturday- am..6 miles on local roads fairly easy.
p.m..3+ miles with Lulu and Shara on local roads.
Totals:
Run: 7X, 43 miles
Lulu: 2X, 7 miles
Swim: 1X, 2100 yds
Bike: 2X90 minutes (30 miles)
Core: 0
Results
The Super 5k stands out as one of my favorite races for so many reasons. It's competitive, I love the distance, well organized, awesome post-race, and just good overall fun. Going into the race I was simply pumped just to do it. With my big picture goals focused on improving in the triathlon, I hadn't given much thought to how I would run or what my exact goal would be. "Just run, dude."
After checking in and picking up my number and shirt, Shara and I headed out for a two mile warmup on the course. I noticed a headwind going out and a slight tailwind on the way back while warming up...perfect I thought. Once we finished our warmup, we chatted it up with Boumenot before heading over to the line. I situated myself right next to teammate and 4th place finisher, Chris Garwin. Chris and I chatted it up about pacing and race goals. I told him I simply looking for 5:20s. He confirmed he was looking for the same thing. Before we knew it, the gun went off! A number of runners immediately shot out and Chris and I settled right in. Within a quarter mile of the race, one of my longtime rivals, Shaun Horgan, pops on my shoulder and quickly asks what pace I'm trying to run.
I grunted an answer to him and figured the battle was on. Chris ran slightly in front of me and before we approached the mile Shaun tried to make a move on Garwin. We hit the mile in about 5:20 (right around the pace we were looking for). From mile one to two it's really easy to lose focus with the out and back. Two things happened at this point..Garwin dropped me and I dropped Horgan. Crossing through the two mile, my watch beeped and I saw 5:30. Not good. I immediately told myself to forget it because there wasn't anything I could do to get that time back. Besides, the remainder of the course was pretty fast. From here, I tried to focus my attention on the road ahead and Chris. I knew the chances of catching him in the last mile were quite slim, but tried to prevent the gap between us from growing and from someone from behind making a move on me. Chris finished strong in front of me in 16:33. I came across in 16:45. According to my space watch, my last mile was a 5:13. If that time is correct, I'm very happy with that closing mile.
All in all, I was happy with the day. Here's why-
-WTAC Team Win. Wow, that was the strongest team we put together to date.
- Super showing by Galoob (15:29), which happens to be a PR and the dude is pushing 40. Inspiring.
-Shara ran a 20:22 off of very little training.
-Getting taken taken down my a Frienemy. While Galoob and Woolley were well ahead of me, I worked with Garwin for parts of the race. I couldn't hang with the speedster today. My motto is if you're going to get beat, it's much better that it's a teammate than somebody else. Besides, how I can I not cheer for the guy?
-Strong running by Woolley, Muddy, Jonny, Gazelle, Nate, Matthew, Boumenot, Crutch, and just about everybody else.
-I ran 24 seconds faster than last year. While I didn't run great today, I was satisfied with my performance. It's something to build upon.
-The MEWS team award night that is yet to come.
Monday: am..unexpected snow day. Looks like someone will be going to school until July! Well, better make the most of it. Threw on some running gear and headed out into the rain, sleet, snow mix for 8 miles of recovery from yesterday. I wanted to do a different loop than normal and opted to cut through Glacier Park before looping home. Champlain was pretty slick this morning, but was still great fun. Made it home before 8 am..felt good.
pm..40 minute ride on the trainer in my basement
Tuesday: 4 mile unplanned progression with Lulu through Weekapaug. Weather was awesome.
Followed up by a 45 minute spin at the Y.
Wednesday: Yet another snow day, what do I do? Gazelle shot out a Tuesday night message regarding a 7 am snow run in Woody Hill. I'm game. We cruised through the trails of WH at varying perceived paces. I definitely felt like I was exerting myself as I tried to maintain pace with Jeff through the hill portions. There was some great scenery out there today and we were the first ones to lay tracks down since recent storms. We had a comical end to the run as Gazelle and I worked to get his car out of the snow. Great run and effort. (7)
 |
| "Come this way 5k, I hid some beers in the WTAC Tree Fort." |
Thursday-2100yd swim.
500 warm, 4X200, 4X100, 6X50, 1X100 b-stroke recovery, 200 cool
Friday-8 mile workout w/Gazelle & Boumenot.
I've been wanting to do a workout in Watch Hill since I ran a part of the course with Gazelle and Matthew pre-Surftown this past year. We opted out of the 430 Club and picked up an afternoon session. 6X Surftown Hill-I have no idea of the distance and just ran these off of feel. On the last two Gazelle through down some hard challenges on me. We recovered by jogging for awhile and then went after 5X1 minute H/1 minute E on Ocean Way Highway. The workout finished off with 5X30 seconds H/30 seconds E and had a different guy take each 30 seconds to keep things fresh,
As we were about to finish our warm down, we heard someone yell out, "Tommy 5k!" As we all turned around, Ryan Woolley surfaced out onto the balcony of the Ocean House. Since he's getting married on Saturday, this is definitely the last time we saw him as a single man. Poor guy. Neat seeing him!
 |
| Watch Hill Winter |
 |
| Gluttons for punishment |
 |
| Where Woolley lost his freedom! |
Saturday- am..6 miles on local roads fairly easy.
p.m..3+ miles with Lulu and Shara on local roads.
Totals:
Run: 7X, 43 miles
Lulu: 2X, 7 miles
Swim: 1X, 2100 yds
Bike: 2X90 minutes (30 miles)
Core: 0
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