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.
Sunday, March 30, 2014
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
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