Monday, 12/24: 7.3 miles with the dogs. I ran the first 10k with Riley down through Weekapaug and to the Inn Beach. Ran a bit more in the Weekapaug area before heading home to pick up Lulu for an additional mile. Back of my leg nagging..
Tuesday, 12/25: 4.1 miles @ 6:29 pace with Riley. I considered taking the day off to give my leg some rest but it was Christmas so I just had to reward myself with a run.
Wednesday, 12/26: Off day. Started with 15 minutes of planks, pullups, and abs at the Y. Then proceeded to swim a mile..it wasn't pretty. Leg even a bit tight in the water.
Thursday, 12/27: 8 mile easy run on Ninigret with Jeff, Matthew, and Sam L. Ran an average of 7:04 pace. Enjoyed the company, leg nagged on. Average of 7:04 pace.
Friday, 12/28: 10 mile basement spin-30 minutes. Followed up with a 35 minute strength workout-barbell squats, single leg body weight squats, pushups, and band work (did super sets with these). Finished with light stretch.
Saturday, 12/29: 6.2 mile loop with Riley @ 6:39 average pace. Ran my "trail" loop through the Haversham areabefore looping around through Weekapaug. Sore all in various spots (notice a theme here?)
Sunday, 12/30: 6.5 miles with Riley. Ran the first 4.5 from my house, did loops on Weekapaug Golf Course, and then ran to my Mom's to visit her and the dogs. Let Riley play with the boxers for a bit before running 2 miles home at 6:15 pace.
Fun fact from the run: while running on the golf course, Riley and I came across the partial carcass of some type of big bird (sorry I'm no Muddy when it comes to bird identification). All "valuable" parts of the bird appeared to be eaten up. I can only suspect it was one of these critters, that local townies like to rave about that did the damage. *Please note: I don't like coyotes but I am not one of these townies.
Weekly Miles: 32
YTD Miles: 2118
Swim: 1X/1mile
Bike: 1X, 10 miles
Stretch/Core: 2X
Synopsis: While I certainly enjoyed spending the holidays with family, this week was a disappointment in regards to running. This is normally one of my favorite running weeks of the year with the opportunity to run more than usual with time off. With this weird, nagging and irritating undiagnosed back of leg pain, I purposely cut back on my mileage. Running slower or not running at all seems to make no difference on the level of nagging pain. The cross training gave me something to do but didn't give me the jump start I was hoping to gain. If anything, the pain increased as the week progressed. No particular stretch seemed to make a difference. As much as I like my physical therapist and want to get better, I'm trying to continue to incorporate rest and less running to see if it improves before seeking additional help. Not the way I was looking to end the year with my running, but injury is a reality of the sport. It is what it is. I'll deal with it.
Sunday, December 30, 2018
Wednesday, December 26, 2018
Week of 12/17 to 12/23
Monday: a.m. 6.7 miles with the dogs. I woke up this morning feeling stuffed and lethargic. After a quick, big cup of coffee (I have one every morning before my run), I got out there with Riley and started to bang out the miles. Ran the Piezzo loop back towards Shore and down to Weekapaug before running home in a headwind. I ran my last mile with Lulu. Average pace of 6:40 something. The back of my leg was nagging me again today.
p.m. Strength & Stretch for 20 minutes. 100 pushups in 6:45. Not sure what my goal was with the pushups, but it was a challenge for me to get them done in this time. Rest of my work consisted of stretching and rolling.
Tuesday: a.m. 6.2 miles with the dogs. 5 with Riley and the last 1+ with Lulu. Another day of feeling stuffed up upon wakeup. I had a small internal struggle of whether or not to skip the run this morning as the wind was howling and it felt like the house was going to get blown over. I settled with, "just get out there, even if you cut it short." Half the run consisted of a tail wind and the remaining half I faced a strong headwind. Highlight of the run: buzzing underneath the entrance of festive, lighted up entrance of the Weekapaug Inn with Riley. We were surely unwelcomed house guests! Average 6:46 pace.
p.m. Strength workout at the Y before H's swim class. Did a series of pullups, planks, and some rolling. 20 minutes.
Wednesday: 6.5 miles..Warmed up for 3+ miles with Riley and wasn't really feeling the run right from the start. I was just feeling tired and lethargic today..not sure if it's just a little cold I have going on or what. I then proceeded to do 8X250 on short jog rest. The reps weren't fast but I have to keep pushing through these types of workouts to maintain some level, no matter how small, of speed. Cooled down with Lulu. Average of 6:45 pace.
Thursday: a.m. 6.6 miles with the dogs..First 5 with Riley and 1+ with Lulu. There was a drastic difference in temperature between my house and just over a mile away down by the beach. Solid run. Average of 6:42 pace.
p.m. Played 7 minutes of 5 on 5 bball at school against teachers and staff in the afternoon as part of a canned food drive.
p.m. 100 pushups in 4:17...a new record for me!
Friday: 45 minutes of strength work. Covered everything today. Barbell squats, single leg squats, pushups, bent over rows, pull-ups, mobility stuff, and finished w a little stretch.
Saturday: 7.5 miles at an average of 6:25 pace. Ran the Wicklow loop with Riley and did another mile in the neighborhood with Lulu. Glad to get this in before a full day of traveling.
Sunday: a.m. 4.5 miles with Riley incorporating 6X400 with 45 seconds rest at Hell Field. Riley was overly excited for the duration of the repeats and his owner was just feeling tired.
p.m. 6.3 mile Christmas Light Run with Jeff & Matthew. Thrilled to keep this tradition going and thanks to the Walker's for planning out the route. *Also had the annual opportunity to check out their Christmas tree. While the tree may be somewhat smaller than previous years, it still is quite impressive! Jeff even showed me a classic ornament that was his Dad's. Cool stuff.
Total miles: 44.5
Total Core: 3X
Synopsis: another solid week of mileage. However, my leg issue has carried on and was especially nagging on Sunday.
Highlights: Christmas Light Run, workout, and continued effort with core work.
p.m. Strength & Stretch for 20 minutes. 100 pushups in 6:45. Not sure what my goal was with the pushups, but it was a challenge for me to get them done in this time. Rest of my work consisted of stretching and rolling.
Tuesday: a.m. 6.2 miles with the dogs. 5 with Riley and the last 1+ with Lulu. Another day of feeling stuffed up upon wakeup. I had a small internal struggle of whether or not to skip the run this morning as the wind was howling and it felt like the house was going to get blown over. I settled with, "just get out there, even if you cut it short." Half the run consisted of a tail wind and the remaining half I faced a strong headwind. Highlight of the run: buzzing underneath the entrance of festive, lighted up entrance of the Weekapaug Inn with Riley. We were surely unwelcomed house guests! Average 6:46 pace.
p.m. Strength workout at the Y before H's swim class. Did a series of pullups, planks, and some rolling. 20 minutes.
Wednesday: 6.5 miles..Warmed up for 3+ miles with Riley and wasn't really feeling the run right from the start. I was just feeling tired and lethargic today..not sure if it's just a little cold I have going on or what. I then proceeded to do 8X250 on short jog rest. The reps weren't fast but I have to keep pushing through these types of workouts to maintain some level, no matter how small, of speed. Cooled down with Lulu. Average of 6:45 pace.
Thursday: a.m. 6.6 miles with the dogs..First 5 with Riley and 1+ with Lulu. There was a drastic difference in temperature between my house and just over a mile away down by the beach. Solid run. Average of 6:42 pace.
p.m. Played 7 minutes of 5 on 5 bball at school against teachers and staff in the afternoon as part of a canned food drive.
p.m. 100 pushups in 4:17...a new record for me!
Friday: 45 minutes of strength work. Covered everything today. Barbell squats, single leg squats, pushups, bent over rows, pull-ups, mobility stuff, and finished w a little stretch.
Saturday: 7.5 miles at an average of 6:25 pace. Ran the Wicklow loop with Riley and did another mile in the neighborhood with Lulu. Glad to get this in before a full day of traveling.
Sunday: a.m. 4.5 miles with Riley incorporating 6X400 with 45 seconds rest at Hell Field. Riley was overly excited for the duration of the repeats and his owner was just feeling tired.
p.m. 6.3 mile Christmas Light Run with Jeff & Matthew. Thrilled to keep this tradition going and thanks to the Walker's for planning out the route. *Also had the annual opportunity to check out their Christmas tree. While the tree may be somewhat smaller than previous years, it still is quite impressive! Jeff even showed me a classic ornament that was his Dad's. Cool stuff.
Total miles: 44.5
Total Core: 3X
Synopsis: another solid week of mileage. However, my leg issue has carried on and was especially nagging on Sunday.
Highlights: Christmas Light Run, workout, and continued effort with core work.
Sunday, December 16, 2018
Week of 12/10 to 12/16
Monday: a.m. 6.6 miles-down Shore Rd, through Cove Road (one of my favorite spots), and through Weekapaug with Riley. I just barely connected up with JV at the bottom of Noyes Neck. I ran the last mile with Lulu. Chilly morning. I hit 2000 miles for the year mid run! Average pace of 6:45.
p.m. 20 minutes of core work..100 pushups, 3X10 single leg body weight squats on each side, stretching, and some rolling.
Tuesday: a.m. 6.2 miles with the dogs. First 5 with Riley that included 6 strides and ran my last mile with Lulu. I changed out the batteries on my Noxgear and headlamp, it was like night and day!
p.m. 15 minute strength workout. I did 3X8 of pullups..I couldn't even take a wild guess when the last time was when I did these. Did some sight planks and rolling as well.
Wednesday: 6.5 miles that included 10X200 with Riley on Fenway Road. Right upon wake up, I wasn't feeling it today but made myself get after it. The 200s weren't great as Fenway Road is extremely dark, even with my headlamp. Some kind of critter (probably a bunny) was stirring in the nearby brush after 6X200...you can guess the pace significantly increased for the remaining 4. The quality of the workout wasn't the best, but I'm still happy with the effort. Ran the final 1+ mile with Lu.
Thursday: 6.7 miles. Started with the Rockridge Loop with Riley and finished in the neighborhood with Lulu. The 4th chilly morning run of the week. JV sighting on Shore Road. Average of 6:47 pace.
p.m. 20 minutes of core work..100 pushups, 3X10 single leg body weight squats on each side, stretching, and some rolling.
Tuesday: a.m. 6.2 miles with the dogs. First 5 with Riley that included 6 strides and ran my last mile with Lulu. I changed out the batteries on my Noxgear and headlamp, it was like night and day!
p.m. 15 minute strength workout. I did 3X8 of pullups..I couldn't even take a wild guess when the last time was when I did these. Did some sight planks and rolling as well.
Wednesday: 6.5 miles that included 10X200 with Riley on Fenway Road. Right upon wake up, I wasn't feeling it today but made myself get after it. The 200s weren't great as Fenway Road is extremely dark, even with my headlamp. Some kind of critter (probably a bunny) was stirring in the nearby brush after 6X200...you can guess the pace significantly increased for the remaining 4. The quality of the workout wasn't the best, but I'm still happy with the effort. Ran the final 1+ mile with Lu.
 |
| Here's some incentive to make Tommy 5k run faster 200s |
Thursday: 6.7 miles. Started with the Rockridge Loop with Riley and finished in the neighborhood with Lulu. The 4th chilly morning run of the week. JV sighting on Shore Road. Average of 6:47 pace.
Friday: 40 minutes of strength & stretching. Pushups, barbell squats, single leg squats, band work, and finished w a stretch. Disciplined myself not to run today as I wanted to go out but knew I needed an off day. Hoping this stuff pays off.
Saturday: a.m. 20 minutes of pushups, chest work, pullups, and stretching.
p.m. Around the Pond with Riley..8.1 miles. Pre-run I was concerned about my little buddy making it all the way around the pond. After about a mile, we were rolling along at around 6:15 pace. At about the midday point, I think Riley probably started to wonder if his owner would make it around the pond? We ran every mile from 2-8 under 6:20. He's a solid dog! Average pace of 6:19 for the run.
Sunday: 10 miles. Joined forces with the Run While You Can Group that JV organizes on a rainy, windy morning. Ran with JV and Erin for the first mile and then the Gazelle and I ran the remainder of the run together. Solid run at an average of 6:59 pace. Post run, we met with Mikey B. at the Cooked Goose to catch up. Good stuff.
Weekly Totals
Miles: 44 miles
Core Work: 4X!!
Highlights: definitely the weekend runs, core work, and meeting up with Mikey.
Lowlights: nagging yet tolerable issue in the back of my leg and lack of goals.
Sunday, December 9, 2018
Week of 12/3-12/9 Doctor's Orders!!
Monday: a.m. 6.5 miles with the dogs on a balmy morning. Looped through Piezzo, to Shore Rd, down through Weekapaug with Riley. Ran the last 1+ with Lulu. About 55 degrees..enjoyable temps.
p.m. 5X20 pushups to total 100, ab exercises, and some rolling. Need to keep up with these!
*Went to my doctor for an annual physical in the afternoon. While reviewing some of my health data and family history, he alerted me that it would be in my best interest to keep running "as much as possible." When a good doctor like this makes such a recommendation, you don't ask questions!
Tuesday: 6.8 miles. Ran the first 10k with Riley on a windy yet comfortable morning. Looped from my house up through Moonlight, and back down to Weekapaug. To mix things up and lightly test the back of my leg, I finished with 6 light strides. No worse for the wear for doing them. I'd like to add some variety to my morning runs other than just doing base miles but I also want to be smart about how I go about it.
Wednesday: 6.7 miles and super cold out with the dogs. Star lit sky. Solid run with the dogs. 6 controlled strides at the end again. 6:41 average pace.
Thursday:6.7 miles at 6:43 pace with the dogs. Deja Vu.
Friday: 3 miles with Riley on very slick roads. A light rain from the night before left for slick conditions. 8 strides at the end of the run. After a negative experience of some serious sitting while traveling and attending a conference last week, I opted to get some movement in this morning. While I was still in for another day of sitting from traveling and attending, I felt better throughout the day thanks to this run. Average pace of 6:42.
Once I arrived back home, I did 100 pushups in about 8 minutes and other strength/core work. Like the combo of a short run with some strength.
Saturday: 10k with Riley on a very frigid morning in 39:26. To my knowledge, this was Riley's fastest 10k to date. I made the decision around 4 miles to try to make it home in 10k in under 40 minutes. It was a fun challenge while dealing with some climbing and wind on the way home. Not sure if I can call this run a workout but it was an elevated effort.
Sunday: a.m. 6 miles with Riley at an average of 6:41 pace. I added in a mini workout on the Weekapaug Golf Course of 5X 1 minute H/45 seconds E. Today was the day of the Christmas 10k in Newport. The Christmas 10k always has a good WTAC turnout and is generally a fun event. Meanwhile, the Y was hosting a Breakfast with Santa in the morning. As much as I would have enjoyed the race, this was a non-decision for me. Shara, Haley, and I had a blast with Santa!
p.m. 20 minute workout that mostly consisted of weights in my basement...I did 3X10 of barbell squats for the first time in years.
Totals:
Miles: 42
Weights/Core: 3X 20 minutes. Solid.
Highlights: the 10k with Riley, ran a lot with the dogs this week, fitting in three workouts, and the leg pain in the back of my leg seems like it is moving in a positive direction.
Lowlight: no swimming, real "structured" workout, and lack of variety.
Interesting fact: I completed 22 consecutive weeks of running at least 40 miles..that's solid consistency but only one of those weeks is over 50 miles.
p.m. 5X20 pushups to total 100, ab exercises, and some rolling. Need to keep up with these!
*Went to my doctor for an annual physical in the afternoon. While reviewing some of my health data and family history, he alerted me that it would be in my best interest to keep running "as much as possible." When a good doctor like this makes such a recommendation, you don't ask questions!
Tuesday: 6.8 miles. Ran the first 10k with Riley on a windy yet comfortable morning. Looped from my house up through Moonlight, and back down to Weekapaug. To mix things up and lightly test the back of my leg, I finished with 6 light strides. No worse for the wear for doing them. I'd like to add some variety to my morning runs other than just doing base miles but I also want to be smart about how I go about it.
Wednesday: 6.7 miles and super cold out with the dogs. Star lit sky. Solid run with the dogs. 6 controlled strides at the end again. 6:41 average pace.
Thursday:6.7 miles at 6:43 pace with the dogs. Deja Vu.
Friday: 3 miles with Riley on very slick roads. A light rain from the night before left for slick conditions. 8 strides at the end of the run. After a negative experience of some serious sitting while traveling and attending a conference last week, I opted to get some movement in this morning. While I was still in for another day of sitting from traveling and attending, I felt better throughout the day thanks to this run. Average pace of 6:42.
Once I arrived back home, I did 100 pushups in about 8 minutes and other strength/core work. Like the combo of a short run with some strength.
Saturday: 10k with Riley on a very frigid morning in 39:26. To my knowledge, this was Riley's fastest 10k to date. I made the decision around 4 miles to try to make it home in 10k in under 40 minutes. It was a fun challenge while dealing with some climbing and wind on the way home. Not sure if I can call this run a workout but it was an elevated effort.
Sunday: a.m. 6 miles with Riley at an average of 6:41 pace. I added in a mini workout on the Weekapaug Golf Course of 5X 1 minute H/45 seconds E. Today was the day of the Christmas 10k in Newport. The Christmas 10k always has a good WTAC turnout and is generally a fun event. Meanwhile, the Y was hosting a Breakfast with Santa in the morning. As much as I would have enjoyed the race, this was a non-decision for me. Shara, Haley, and I had a blast with Santa!
p.m. 20 minute workout that mostly consisted of weights in my basement...I did 3X10 of barbell squats for the first time in years.
Totals:
Miles: 42
Weights/Core: 3X 20 minutes. Solid.
Highlights: the 10k with Riley, ran a lot with the dogs this week, fitting in three workouts, and the leg pain in the back of my leg seems like it is moving in a positive direction.
Lowlight: no swimming, real "structured" workout, and lack of variety.
Interesting fact: I completed 22 consecutive weeks of running at least 40 miles..that's solid consistency but only one of those weeks is over 50 miles.
Sunday, December 2, 2018
Week of 11/26 to 12/2
Monday-A.M. 6.6 miles with the dogs. As usual, most of my miles were with Riley and I ran my final mile with Lulu. The is the first time I took her out in a few days since she was favoring her paw. Gotta take care of my fur legged friends! Hammy still tight and I was generally sore. Wore a new pair of Saucony Rides that I've been holding onto since March. It always feels good to wear a new pair of shoes. 6:53 average pace.
P.M.-20 minutes of pushups, hamstring stretching, and rolling at night. I ended up doing 100 pushups total. I used to be really into the core/weight work and now is the perfect time to get back at it.
Tuesday-7 miles with the dogs. Ran my Piezzo loop, down to Weekapaug, and back through the hood. Riley kept me up a huge chunk of the night. I think he may have had an upset stomach from inhaling a portion of Haley's chili from the night before. Regardless, he was ready to run come 5 am. Average of 6:45 pace.
Wednesday-A.M. 6.4 miles with the dogs. Had a "Deer in Headlamp" experience on Williams Road. I'm very fascinated by deer and think they are the cool animals. I especially love watching them run! As for the run itself, I really wasn't feeling it today. Average of 6:48 pace
P.M. -20 minutes of pushups and hamstring stretching. 100 pushups total...did sets of 15 to 20 and they felt a little easier than Monday. I need to keep up with this strength stuff!
Thursday-6.8 miles with the dogs. "Accidentally" almost ran 6 with Riley which left a little less for Lulu. Ran the Rockridge Loop. Cool and windy morning. Hamstring still annoying. Enjoyable run. Average of 6:44 pace.
Friday-35 minutes of stretching and rolling. Had a conference in Cromwell which entailed driving and sitting all day..my hamstring, nerve, or leg issue was quite bothersome. I attribute it to all the sitting I did. By the end of the day, I was feeling achy, stiff, and numb in spots. Sitting is NOT good!
Saturday-8.3 miles with the dogs. 7 with Riley and mostly ran on Weekapaug Golf Course..it was very enjoyable, The softness of the grass felt good on the legs and the coastal views on the course were great. Looped back through Weekapaug and picked up Lulu to run more in the neighborhood.
Average of 6:38 pace.
Sunday-6.5 miles on the treadmill at the Y. With the prediction of heavy rain the forecast, I had it in my head that I was running on the mill today. Arrived around 6:30 am and had the place to myself. I ran a flat progression on the mill ending my last mile in 5:20. No resistance and the belt was working with me but still a solid workout. Total time: 38 minutes to average 5:50 pace. Post run did a little core work and then swam 700 yards. Felt good.
Weekly Miles: 41
Core: 3 sessions, 2 for 20 minutes of stretch and 1 for 30 minutes of stretching
Swim: 1X700yds
Highlight(s): It has to be my dedication to core work. I finished the week with three core sessions-two strength and one stretch. Even snuck in a swim. While these workouts or stats don't add up to miles, I'd like to believe they keep me running miles.
Lowlight(s): this on-going nagging hamstring/nerve issue. Not really sure what the little injury is but I have enough of an annoyance going on in the back of my leg that I've been staying away from speed work and longer runs. I am happy that this "annoyance" hasn't prevented me from running though.
P.M.-20 minutes of pushups, hamstring stretching, and rolling at night. I ended up doing 100 pushups total. I used to be really into the core/weight work and now is the perfect time to get back at it.
Tuesday-7 miles with the dogs. Ran my Piezzo loop, down to Weekapaug, and back through the hood. Riley kept me up a huge chunk of the night. I think he may have had an upset stomach from inhaling a portion of Haley's chili from the night before. Regardless, he was ready to run come 5 am. Average of 6:45 pace.
Wednesday-A.M. 6.4 miles with the dogs. Had a "Deer in Headlamp" experience on Williams Road. I'm very fascinated by deer and think they are the cool animals. I especially love watching them run! As for the run itself, I really wasn't feeling it today. Average of 6:48 pace
P.M. -20 minutes of pushups and hamstring stretching. 100 pushups total...did sets of 15 to 20 and they felt a little easier than Monday. I need to keep up with this strength stuff!
Thursday-6.8 miles with the dogs. "Accidentally" almost ran 6 with Riley which left a little less for Lulu. Ran the Rockridge Loop. Cool and windy morning. Hamstring still annoying. Enjoyable run. Average of 6:44 pace.
Friday-35 minutes of stretching and rolling. Had a conference in Cromwell which entailed driving and sitting all day..my hamstring, nerve, or leg issue was quite bothersome. I attribute it to all the sitting I did. By the end of the day, I was feeling achy, stiff, and numb in spots. Sitting is NOT good!
Saturday-8.3 miles with the dogs. 7 with Riley and mostly ran on Weekapaug Golf Course..it was very enjoyable, The softness of the grass felt good on the legs and the coastal views on the course were great. Looped back through Weekapaug and picked up Lulu to run more in the neighborhood.
Average of 6:38 pace.
Sunday-6.5 miles on the treadmill at the Y. With the prediction of heavy rain the forecast, I had it in my head that I was running on the mill today. Arrived around 6:30 am and had the place to myself. I ran a flat progression on the mill ending my last mile in 5:20. No resistance and the belt was working with me but still a solid workout. Total time: 38 minutes to average 5:50 pace. Post run did a little core work and then swam 700 yards. Felt good.
Weekly Miles: 41
Core: 3 sessions, 2 for 20 minutes of stretch and 1 for 30 minutes of stretching
Swim: 1X700yds
Highlight(s): It has to be my dedication to core work. I finished the week with three core sessions-two strength and one stretch. Even snuck in a swim. While these workouts or stats don't add up to miles, I'd like to believe they keep me running miles.
Lowlight(s): this on-going nagging hamstring/nerve issue. Not really sure what the little injury is but I have enough of an annoyance going on in the back of my leg that I've been staying away from speed work and longer runs. I am happy that this "annoyance" hasn't prevented me from running though.
Sunday, November 25, 2018
Week of 11/19-11/25
Monday- 5 miles with the dogs..7:01 average pace. Feeling the after effects of Li'l Rhody.
Tuesday-40 minutes of weights & core..including pushups, squats, mobility work, arms, & stretching. Really needed this. Also didn't feel bad not to run today...a clear sign that an off day was needed.
Wednesday-5 miles with Riley at an average of 6:43 pace. Hammy bothering me but my knee is doing okay from my fall on Sunday.
Thursday-7 mile Thanksgiving Day Trot with Riley in Bgame. Ran mostly around campground trails and by the sanctuary. Frigid cold and didn't see a sole. Enjoyed the solitude. 7:19 average pace.
Friday-Barn Friday (borrowed this title from Muddy) Group Run. 10 miles of twisty and somewhat technical trails. Barn Friday will beat Black Friday anyday. My hamstring was really feeling it today from start to finish. Still very cold but enjoyed catching up with the guys. Average of 8:25 pace.
Saturday-7 miles with Riley on local roads at 6:43 pace. Enjoyed the warmer weather this morning. I opted not to run Lulu today as she recently did something to her foot. Hoping she will be back to herself in a few days.
Sunday-Another 7 miler with Riley on local roads..this time at 6:35 pace. Ran the Rockridge Loop and then down through Weekapaug. Rolling and windy. Hamstring still tight but felt better today.
Weekly mileage: 41
Core: 1X
This week's thoughts about running: With no long tern goals in sight or planned racing, I'm thinking about how can I keep running fun and fresh. With my hamstring still bothering me from time-to-time, I'm still considering some planned down time. I'm starting to look towards 2019 and all of the potential local events that lie ahead that might be fun to do and right in my wheelhouse.
Tuesday-40 minutes of weights & core..including pushups, squats, mobility work, arms, & stretching. Really needed this. Also didn't feel bad not to run today...a clear sign that an off day was needed.
Wednesday-5 miles with Riley at an average of 6:43 pace. Hammy bothering me but my knee is doing okay from my fall on Sunday.
Thursday-7 mile Thanksgiving Day Trot with Riley in Bgame. Ran mostly around campground trails and by the sanctuary. Frigid cold and didn't see a sole. Enjoyed the solitude. 7:19 average pace.
 |
| Just me and Daddy 5k out on the trails this morning. Let's roll |
Friday-Barn Friday (borrowed this title from Muddy) Group Run. 10 miles of twisty and somewhat technical trails. Barn Friday will beat Black Friday anyday. My hamstring was really feeling it today from start to finish. Still very cold but enjoyed catching up with the guys. Average of 8:25 pace.
Saturday-7 miles with Riley on local roads at 6:43 pace. Enjoyed the warmer weather this morning. I opted not to run Lulu today as she recently did something to her foot. Hoping she will be back to herself in a few days.
Sunday-Another 7 miler with Riley on local roads..this time at 6:35 pace. Ran the Rockridge Loop and then down through Weekapaug. Rolling and windy. Hamstring still tight but felt better today.
Weekly mileage: 41
Core: 1X
This week's thoughts about running: With no long tern goals in sight or planned racing, I'm thinking about how can I keep running fun and fresh. With my hamstring still bothering me from time-to-time, I'm still considering some planned down time. I'm starting to look towards 2019 and all of the potential local events that lie ahead that might be fun to do and right in my wheelhouse.
Sunday, November 18, 2018
November 12 to 18
Monday, 11/12: 10 miles with Riley and Lulu. Ran to the State Beach and back to check out damage from a recent fire. It turned out to be Riley's longest run (8) to date. I ran an additional 2+ with Lulu. 6:55 pace. Had to work for it on the beach sand.
Tuesday, 11/13: 6.6 miles on the treadmill at the Y. It was a rainy and dreary morning so I opted to go inside today. It ended up being a workout session as I ran harder and harder as the run progressed. I included some random hill inclines from 3 miles on to keep things honest and finished with 3X30 sec @ sub 5 pace. 5:52 average pace.
Wednesday, 11/14: 6.6 miles with the dogs on a chilly morning. After a variety of close encounters with distracted or apathetic motorists, I recently ordered Noxgear and was able to try it for the first time this morning. Coincidentally, I saw the least amount of cars on morning run than I've seen in quite sometime. Go figure! Towards the end of my run, I ran by a walker who mentioned he could really see me coming today. Awesome. 6:52 pace
Thursday, 11/15: 6.6 miles...4+ with Riley, 2+ with Lulu. Despite being tired and sore, I really enjoyed being out there this morning. 6:43 pace
Friday, 11/16: skipped my planned core work to clean slush from driveways. I knew there was a very high chance of it melting but had to do it. Took about 45 minutes total
Saturday, 11/17: 10k run from the Y to Riverbend and back through town. Cool start but it warmed up quickly. I was surprised to notice many snow covered sidewalks. 6:31 pace for the run. Faster than planned but that's fine.
-Swam 700 yards post run at the Y. I'm trying to make these short weekly swims part of my routine mostly to try not to let my membership completely go to waste.
-Spend a huge chunk of the rest of the day cleaning and cutting a huge tree limb that fell in my Ma's yard. The chainsaw ended up having some issues so I decided to go old school on the tree and went at it hard with an ax. Mission accomplished and my body was pretty tired after this work. I must admit I loved chopping the tree up with the ax.
Sunday, 11/18: Li'l Rhody Runaround 8 miler-50:25, 6th Results
Overall, I'm okay with my race result. With a recent small and very wet snow storm, the course was left with some interesting slick conditions with some areas of the course even having standing water.
For the first half of the course I ran solid and I really struggled on the second half, which also happens to be more technical. I even took a pretty good digger on a rock portion as I tried to navigate by way through the technical sessions of the course. After mile 5, I ran in no man's land. I did feel like pretty good once I reentered the roads and closed fairly well. All in all, it was a very well organized and fun race. It was great to run against many familiar faces and get to catch up with some friends who were volunteering rather than running. Great job to the WTAC and to all who put in an effort to help organize this wonderful event.
What I'm thinking about it regards to running:
Over the past few weeks, I've been feeling kind of tired and beat up while running. My goal this week is to keep plugging. That being said, I do realize that running, like life, moves in cycles and that it might be a good idea for me to take some planned down time doing other physical endeavors (weights, core work, swimming, stationary bike, stretching). I haven't trained for anything specific this fall or done any high volume, but I have kept things consistent. Some planned time off always beats forced time off. So sometime over the next few weeks, I may drop my volume/frequency a bit. We'll see.
Mileage: 47 miles
Swimming: 700yds
Tuesday, 11/13: 6.6 miles on the treadmill at the Y. It was a rainy and dreary morning so I opted to go inside today. It ended up being a workout session as I ran harder and harder as the run progressed. I included some random hill inclines from 3 miles on to keep things honest and finished with 3X30 sec @ sub 5 pace. 5:52 average pace.
Wednesday, 11/14: 6.6 miles with the dogs on a chilly morning. After a variety of close encounters with distracted or apathetic motorists, I recently ordered Noxgear and was able to try it for the first time this morning. Coincidentally, I saw the least amount of cars on morning run than I've seen in quite sometime. Go figure! Towards the end of my run, I ran by a walker who mentioned he could really see me coming today. Awesome. 6:52 pace
Thursday, 11/15: 6.6 miles...4+ with Riley, 2+ with Lulu. Despite being tired and sore, I really enjoyed being out there this morning. 6:43 pace
Friday, 11/16: skipped my planned core work to clean slush from driveways. I knew there was a very high chance of it melting but had to do it. Took about 45 minutes total
Saturday, 11/17: 10k run from the Y to Riverbend and back through town. Cool start but it warmed up quickly. I was surprised to notice many snow covered sidewalks. 6:31 pace for the run. Faster than planned but that's fine.
-Swam 700 yards post run at the Y. I'm trying to make these short weekly swims part of my routine mostly to try not to let my membership completely go to waste.
-Spend a huge chunk of the rest of the day cleaning and cutting a huge tree limb that fell in my Ma's yard. The chainsaw ended up having some issues so I decided to go old school on the tree and went at it hard with an ax. Mission accomplished and my body was pretty tired after this work. I must admit I loved chopping the tree up with the ax.
Sunday, 11/18: Li'l Rhody Runaround 8 miler-50:25, 6th Results
Overall, I'm okay with my race result. With a recent small and very wet snow storm, the course was left with some interesting slick conditions with some areas of the course even having standing water.
For the first half of the course I ran solid and I really struggled on the second half, which also happens to be more technical. I even took a pretty good digger on a rock portion as I tried to navigate by way through the technical sessions of the course. After mile 5, I ran in no man's land. I did feel like pretty good once I reentered the roads and closed fairly well. All in all, it was a very well organized and fun race. It was great to run against many familiar faces and get to catch up with some friends who were volunteering rather than running. Great job to the WTAC and to all who put in an effort to help organize this wonderful event.
 |
| Photo courtesy of Beth |
What I'm thinking about it regards to running:
Over the past few weeks, I've been feeling kind of tired and beat up while running. My goal this week is to keep plugging. That being said, I do realize that running, like life, moves in cycles and that it might be a good idea for me to take some planned down time doing other physical endeavors (weights, core work, swimming, stationary bike, stretching). I haven't trained for anything specific this fall or done any high volume, but I have kept things consistent. Some planned time off always beats forced time off. So sometime over the next few weeks, I may drop my volume/frequency a bit. We'll see.
Mileage: 47 miles
Swimming: 700yds
Saturday, November 17, 2018
November 5 to 11
As we move towards the colder weather and winter months, I figured it might be somewhat motivational to try to blog again. I haven't raced much this fall, but that's okay. I've enjoyed just getting out there every day with no major focus at hand. The medium distance runs leave me feeling like I got a good workout in without the beat down feeling long runs can leave you with.
November 5th: 6.6 miles with the dogs at 6:59 pace. Upon waking up and making my way downstairs, I noticed some pain and tightness in my hamstring. I could really feel it as I sat down to tie my shoes but opted to go running anyway. I had a very active Sunday with a mixture of running, family stuff, and lots of yard work but do not remember any particular event that could have caused this. Oh well, run on...just not fast.
November 6th: 6.8 miles...most of them with Riley and a little over a mile at the end with Lulu. It was a really dreary morning and my hamstring felt much the same as it did Monday. 6:57 pace for the run..still can't run fast
November 7th: 6.6 miles...4+ with Riley and 2+ with Lulu..warm and windy this morning with a very clear sky. My hammy was still jammed up but I noticed a small improvement from Tuesday. 6:51 pace for the run.
November 8th: 6.6. miles with the dogs again...first 5 miles with Riley through the Rockridge Loop. Most of the run was uneventful besides dealing with a few unsafe motorists. While closing in on my house and still in the dark, Riley made a hard charge toward something. It happened to be a small deer. Instead of just running off, the deer actually ran straight directly in a front of us for a short time. I think the deer and I were equally confused, while Riley knew exactly what was up. I then picked up Lulu to finish the remainder of my run. My hamstring was still not great and especially tight on hills. Not overly painful, but not good either.
November 9th: 30 minutes of light core work. Still feeling the hamstring issue that feels like it carries over into my groin area. Nothing major but I need to be careful not to overdo it.
November 10th: 6.7 miles from the Y through town. Visited my Dad at RB and ran back on East Ave. Hammy still tight but I was able to move today. Finished with a 500yd swim, which felt great.
November 11th: Landtrust 5k, 16:55, 1st Results
First time under 17 in two years. Getting back under 17 was a big goal of mine for 2018, so it was fulfilling to pull it off. With my questionable hamstring going into the race, I had no time expectation. Throughout the race, I didn't look at my watch once. I only knew I hit my 2 mile in around 10:45 thanks to Matthew, which was helpful information. Swirling winds and cool temps this morning. Good fun supporting the Land Trust at this little race. Warmup with Shara, Haley, and Jeff/cooldown with the girls.
PM: 1.1 miles with the dogs after spending most of the day doing yard work. I brought each dog about .6 miles around my block. I pitched this one as the dogs needed to get out there, but it really was a shameless effort to get over 40 mpw.
Weekly Mileage: 41
Swimming: 500 yds
Core/stretch: 30 minutes
November 5th: 6.6 miles with the dogs at 6:59 pace. Upon waking up and making my way downstairs, I noticed some pain and tightness in my hamstring. I could really feel it as I sat down to tie my shoes but opted to go running anyway. I had a very active Sunday with a mixture of running, family stuff, and lots of yard work but do not remember any particular event that could have caused this. Oh well, run on...just not fast.
November 6th: 6.8 miles...most of them with Riley and a little over a mile at the end with Lulu. It was a really dreary morning and my hamstring felt much the same as it did Monday. 6:57 pace for the run..still can't run fast
November 7th: 6.6 miles...4+ with Riley and 2+ with Lulu..warm and windy this morning with a very clear sky. My hammy was still jammed up but I noticed a small improvement from Tuesday. 6:51 pace for the run.
November 8th: 6.6. miles with the dogs again...first 5 miles with Riley through the Rockridge Loop. Most of the run was uneventful besides dealing with a few unsafe motorists. While closing in on my house and still in the dark, Riley made a hard charge toward something. It happened to be a small deer. Instead of just running off, the deer actually ran straight directly in a front of us for a short time. I think the deer and I were equally confused, while Riley knew exactly what was up. I then picked up Lulu to finish the remainder of my run. My hamstring was still not great and especially tight on hills. Not overly painful, but not good either.
November 9th: 30 minutes of light core work. Still feeling the hamstring issue that feels like it carries over into my groin area. Nothing major but I need to be careful not to overdo it.
November 10th: 6.7 miles from the Y through town. Visited my Dad at RB and ran back on East Ave. Hammy still tight but I was able to move today. Finished with a 500yd swim, which felt great.
November 11th: Landtrust 5k, 16:55, 1st Results
First time under 17 in two years. Getting back under 17 was a big goal of mine for 2018, so it was fulfilling to pull it off. With my questionable hamstring going into the race, I had no time expectation. Throughout the race, I didn't look at my watch once. I only knew I hit my 2 mile in around 10:45 thanks to Matthew, which was helpful information. Swirling winds and cool temps this morning. Good fun supporting the Land Trust at this little race. Warmup with Shara, Haley, and Jeff/cooldown with the girls.
 |
| Off the starting line. |
 |
| Team B post race |
PM: 1.1 miles with the dogs after spending most of the day doing yard work. I brought each dog about .6 miles around my block. I pitched this one as the dogs needed to get out there, but it really was a shameless effort to get over 40 mpw.
Weekly Mileage: 41
Swimming: 500 yds
Core/stretch: 30 minutes
Friday, August 3, 2018
The Blessing..
I ran my 4th Blessing of the Fleet 10 miler down in Gansett on July 27th. My first two Blessings took place when I was right out of college and I ran my most recent races in 2016 and 2018. Here are some time comparisons and general observations:
2004-56:34, 11th overall
2018-1:01:04, 43rd
2003 & 2004
2003-56:05, 6th overall
 |
| Wish I could run this fast and get these gas prices back! |
 |
| My family! |
 |
| This just might have been the best part of the Blessing! |
2004-56:34, 11th overall
If I tried to give detailed race descriptions from 2003 and 2004, I'd probably be making them up. In 2003 I had just graduated Westfield State and was just happy to have a break from college running. I don't remember having any specific goals but had a summer job in Rhody and figured I'd give this big summer race a shot. I remember feeling really strong out there and the miles just rolled by. Crowd support was awesome and my entire immediate family and some extended family came down to cheer me on and enjoy the seafood fest.
While I don't exactly remember the weather, I do recall "suffering" more in 04 due to the weather. I still ran a solid result and was up there in the overall rankings.
2016 & 2018
Years have past, things have changed, and father time has not waited this man. Upon moving to Rhody in 2007, my running was really limited due to injury. I started to get back into racing again late in 2010 and I've been back out there since. For years, I avoided running The Blessing for a variety of reasons. Here are the big ones: matching my previous results, the heat and humidity that were almost guaranteed, and night racing. All three of these reasons were major deterrents and still are to this day. Meanwhile, a solid group of WTAC runners were making either annual or almost annual trips down to the Friday night summer showdown in Gansett. I closely followed and admired their results and suffering. Finally in 2016 I decided to make a go for it and figured it would be "fun" to join my friends out there.
2016-1:00:15, 31st
 |
| 2016..heat felt brutal. |
My ideal goal in the 2016 race was to break 60 minutes. Based off comparable race times and my training, I figured it was a reasonable and in my wheelhouse. To me, the 2016 was extremely hot and humid and I just tried to take on water whenever I had the opportunity. With my race result only being about 15 to 20 seconds off my goal, I was not particularly upset or enthused post race. It was a race that went well enough and was "fun" to leave me wanting to come back someday to break 60 minutes.
Due to a variety of circumstances, my spring and early summer running has been on the light side in 2018. As this summer approached, I reminded myself that one of the things I love most about running is racing. I ended up deciding to give Blessing 2018 a go and quietly hoped for a solid result. I knew I didn't have a string of solid weekly mileage in place or long runs, but also thought there was possibility to get lucky on a fairly flat course with some good competition. On the flip side, I felt like there was an even better possibility of hazy, hot, and humid weather, which could impact my result.
As for the 2018 race itself, I flat out struggled. After cruising through what felt like an easy first mile in about 545, I struggled for the remainder of the event. I did not deal well with the heat and humidity out there and felt generally weak. On a positive note, I ran a strong last mile and was even able to muster together a kick to catch and pass another runner that went by me around mile 8. Once I finished the race, I caught my breath and made sure to seek out some of my WTAC buds to hear about their performances. Matthew ran to an awesome 6th place, while JV ran strong as usual, and Jeff ran his 15th straight Blessing at a controlled pace while battling an injury. On a personal level, I did not regret running the race but felt dejected with my performance, how I felt out there, and how much I have declined since my glory days.
Post race thoughts:
-Jeff ran his 16th straight Blessing. My first was in 2003 and I'm pretty sure that was his first year as well. Impressive streak!
-My time difference between my 03 and 18 performance was 4 minutes and 59 seconds.
-Between the first week of April and until the second week of July, I did not run over 40 miles a week. This is actually a positive, not because it's low mileage, but as a reminder that my volume was down for the 2018 race.
-Matthew's 6th place 2018 place matched my 2003 place. His time beat mine by 35 seconds. All good things ahead for him as he heads off to UNH and competes in future races.
Leaving the race, I questioned myself why I continue to run races like this one? The performance drop off is straight up demoralizing an it's not like I wasn't trying out there. Is my body 15 years older? Yes. Is my ability really 5 minutes slower than 2003? I sure hope not. Will I race the Blessing again? Not if it was next week but I do think I'll be back. Can I still run this race in under 60 minutes? I think so...with the right conditions and solid training.
Father time waits no man. We are all lucky to be able to do this sport and should enjoy running, racing, and life while we can.
Count Your Blessings!
Sunday, April 8, 2018
April 2 to 8
Monday, 4/2: 6.3 miles. Ran the first 5 with Riley and final 1+ with Lulu. I felt pretty heavy for most of the run. The wind was picking up and it started to snow during the last mile. Average of 6:53 pace.
Tuesday, 4/3: 6.3 miles at 6:43 pace with the dogs on a chilly morning. It was a cool 28 degrees at the start but there was not any wind, which was nice. I ran many of the same roads as usual but took a little different route to mix things up. Went down Noyes Neck, down Chapman, up Langworthy, Moonlight, Valley, and back home along Shore Road. Took Lulu for a little less than a mile as I was pressed for time. Sorry Lulu. Felt pretty good out there. Closed the last 3 miles all under 6:40 pace.
Wednesday, 4/4: 7 miles total. 3+ mile warmup with Riley, followed by 10X400 w short jog rest. All effort based..average pace for workout with jog rest was 6:12 p/mile to total 3.6 miles. This is probably my last "hard" workout before that big run I have scheduled on April 16th. Huffing and puffing by the end of the run.
Thursday, 4/5: 5.5 mile run with the dogs on a chilly and windy morning. Average of 6:52 pace. When will I be able to put away the winter clothes?
PT session # 11. My body is on the upside!
Friday, 4/6: 35 minutes of stretching/mobility work.
Saturday, 4/7: 10 miles in 63 minutes for an average of 6:17 per mile around the pond. It was windy and cold out there today. I was hoping to run around 6:30 pace but just ended up going faster. I need to be more conservative next week. Had another weird gagging feeling around 7 miles that I attribute to a mix of allergies and wind in the face. Solid run
Sunday, 4/8: 6 miles in the Ninigret Wild Refuge Trails with Shara. Enjoyed this quiet and peaceful run. We were fortunate to even land a baby sitter for a little over an hour. Feeling tied and lazy today.
Weekly miles: 41
Synopsis: a solid week with a solid workout and Saturday run. This marathon training is a funny thing. The buildup felt like forever but it's also hard to believe the race is just about here. I'm a bit nervous about the logistics but also have to remind myself not to worry about things I can't control..there are sooo many of them!! Let the waiting begin.
Tuesday, 4/3: 6.3 miles at 6:43 pace with the dogs on a chilly morning. It was a cool 28 degrees at the start but there was not any wind, which was nice. I ran many of the same roads as usual but took a little different route to mix things up. Went down Noyes Neck, down Chapman, up Langworthy, Moonlight, Valley, and back home along Shore Road. Took Lulu for a little less than a mile as I was pressed for time. Sorry Lulu. Felt pretty good out there. Closed the last 3 miles all under 6:40 pace.
Wednesday, 4/4: 7 miles total. 3+ mile warmup with Riley, followed by 10X400 w short jog rest. All effort based..average pace for workout with jog rest was 6:12 p/mile to total 3.6 miles. This is probably my last "hard" workout before that big run I have scheduled on April 16th. Huffing and puffing by the end of the run.
Thursday, 4/5: 5.5 mile run with the dogs on a chilly and windy morning. Average of 6:52 pace. When will I be able to put away the winter clothes?
PT session # 11. My body is on the upside!
Friday, 4/6: 35 minutes of stretching/mobility work.
Saturday, 4/7: 10 miles in 63 minutes for an average of 6:17 per mile around the pond. It was windy and cold out there today. I was hoping to run around 6:30 pace but just ended up going faster. I need to be more conservative next week. Had another weird gagging feeling around 7 miles that I attribute to a mix of allergies and wind in the face. Solid run
Sunday, 4/8: 6 miles in the Ninigret Wild Refuge Trails with Shara. Enjoyed this quiet and peaceful run. We were fortunate to even land a baby sitter for a little over an hour. Feeling tied and lazy today.
Weekly miles: 41
Synopsis: a solid week with a solid workout and Saturday run. This marathon training is a funny thing. The buildup felt like forever but it's also hard to believe the race is just about here. I'm a bit nervous about the logistics but also have to remind myself not to worry about things I can't control..there are sooo many of them!! Let the waiting begin.
Sunday, April 1, 2018
March 26th through April 1st
Monday-6.4 miles with the dogs. 4+ with Riley, the remaining 2+ with Lulu. Wore an old pair of Asics 2000s to mix it up and loved the cushioning.
Tuesday-6.1 miles with the dogs on a chilly morning. Saw JV!
Wednesday-6.7 miles. Warmup with Riley for 3.3 miles and then did 3x8, 3x4,3x2. No more than 40 seconds of jog rest. Effort based. Left IT tight. Solid workout and ran them at 6:00 minute pace including the rest.
Thursday-40 minutes of mobility of stretching. I need it!
Thursday afternoon-PT session #10. The therapist informed me my mobility is the best it's been since I've been getting treatments. I'll take it..hoping for more forward movement.
Friday-14 miles at an average of 6:34 pace. It was a nice feeling to know I didn't have to pump out another really long one. I was hoping to get some pace work in but my plans changed due to this weird congestion/gagging issue I had when I started my first set of MP miles. I settled down, coughed up some stuff, and regrouped. Ended it like this..3 miles at around MP (6:24, 6:36, 6:24), I mile E (6:42), 2 miles at T pace (6:15, 6:13) and 2 miles E(6:43, 6:29). Perceived effort is a funny thing. I finished the run before the rain really started to come down. It was a humid one though.
Enjoyed the rest of Good Friday and Shara and I took H for a 2 mile walk in her wagon in the afternoon.
Saturday-6 miles@ 7:19 pace. Family Stroller Cruise on a nice spring day. Pushing Haley back up hill from the beach was no joke but good fun! Looking forward to more of these.
Sunday-6.5 miles @ 6:20 pace. Went on an Easter Sunday cruise with the dogs and they were cruising. Even dropped a sub 6 mile. Felt good and was moving well.
Weekly Mileage: 46 miles
Synopsis: 2 weeks to go until the big show. Running Boston has always been a dream of mine and it is now coming into view. From here, I'll be slowing things down and will start the waiting game. It's a good time to work on planning and logistics but too soon to get nervous.
Tuesday-6.1 miles with the dogs on a chilly morning. Saw JV!
Wednesday-6.7 miles. Warmup with Riley for 3.3 miles and then did 3x8, 3x4,3x2. No more than 40 seconds of jog rest. Effort based. Left IT tight. Solid workout and ran them at 6:00 minute pace including the rest.
Thursday-40 minutes of mobility of stretching. I need it!
Thursday afternoon-PT session #10. The therapist informed me my mobility is the best it's been since I've been getting treatments. I'll take it..hoping for more forward movement.
Friday-14 miles at an average of 6:34 pace. It was a nice feeling to know I didn't have to pump out another really long one. I was hoping to get some pace work in but my plans changed due to this weird congestion/gagging issue I had when I started my first set of MP miles. I settled down, coughed up some stuff, and regrouped. Ended it like this..3 miles at around MP (6:24, 6:36, 6:24), I mile E (6:42), 2 miles at T pace (6:15, 6:13) and 2 miles E(6:43, 6:29). Perceived effort is a funny thing. I finished the run before the rain really started to come down. It was a humid one though.
Enjoyed the rest of Good Friday and Shara and I took H for a 2 mile walk in her wagon in the afternoon.
Saturday-6 miles@ 7:19 pace. Family Stroller Cruise on a nice spring day. Pushing Haley back up hill from the beach was no joke but good fun! Looking forward to more of these.
Sunday-6.5 miles @ 6:20 pace. Went on an Easter Sunday cruise with the dogs and they were cruising. Even dropped a sub 6 mile. Felt good and was moving well.
Weekly Mileage: 46 miles
Synopsis: 2 weeks to go until the big show. Running Boston has always been a dream of mine and it is now coming into view. From here, I'll be slowing things down and will start the waiting game. It's a good time to work on planning and logistics but too soon to get nervous.
Sunday, March 25, 2018
March 19 to 25
Monday, 3/19: 6.2 miles and feeling heavy with the dogs. An average of 6:59 pace. Bottom of foot a bit sore. 4 with Riley, 2 with Lulu.
Tuesday, 3/20: 7 miles with the dogs. Did the Rockridge loop with an add on by Dunns Corners School and then ran Lulu for a mile through the neighborhood. Both dogs were feeling good this morning and so was I! Woke up early and was able to get the extra mile in. Average of 6:41 pace and a JV sighting.
Wednesday, 3/21: 6.3 miles total. Warmup with Riley for first 3.3 miles @ 6:57 pace. I did 5 sets of ups/downs on Meadowridge and Materese Hills with the wind in my face. Prior to the workout, I gave thought of bailing on it with the wind. I then thought to myself "you can't chose race conditions" so I went with it. Glad I did.
Thursday, 3/22: 5.2 miles @ 6:56 pace with Riley. When my alarm went off, I really didn't feel like waking up. After my regular quick cup of coffee, my trusty friend and I headed out into the snow. Yes, it was finally snowing after a big projected storm that never materialized. Unfortunately, the snow/sleet was not sticking and by the end of the run both Riley and I were soaked. I decided not to run Lulu as she is not a fan of the rain. However, I did play with her for a couple minutes in my lightly snow covered back yard.
Thursday afternoon: PT Session # 9
Friday, 3/23: Working on my mobility. 40 minutes of stretching, rolling, etc.
Saturday, 3/24: 20 miles. I opted to sleep in and wait until after Haley's swim lesson to get going. I quickly planned out a hilly route with the intent of getting in a final challenging long run. I started at the Burlingame Camp Site, went to Klondike, Buckeye Brook, Shumankanuc Hill, Kings Factory, Prosser Trail, Sanctuary Road, around the campground, down through Quonnie, back. I really struggled on this run-from the start really-but am still satisfied with the effort. My neck started to flare up around 16. 6:44 pace for the entire run. Upon finishing, I craved a bottle of coke and indulged in one.
Sunday: 5.5 mile family stroller cruise on the Ninigret Bike Path with Shara and Haley. Average of 7:18 pace. Freezing rain for a portion of the run and Haley was a good sport out there!
Weekly miles: 50
Synopsis: a solid week and I was happy to get over 50 miles. Overall, I'm feeling tired and looking forward not to have those weekly long runs. The lingering neck and foot pain are not debilitating, but certainly are annoying. Three weeks until the marathon. I've always wanted to run Boston. I've done the training, I just need to get healthier now. As excited as I am to do the race, I'm also looking forward to some rest and a non-structured routine post marathon.
Tuesday, 3/20: 7 miles with the dogs. Did the Rockridge loop with an add on by Dunns Corners School and then ran Lulu for a mile through the neighborhood. Both dogs were feeling good this morning and so was I! Woke up early and was able to get the extra mile in. Average of 6:41 pace and a JV sighting.
Wednesday, 3/21: 6.3 miles total. Warmup with Riley for first 3.3 miles @ 6:57 pace. I did 5 sets of ups/downs on Meadowridge and Materese Hills with the wind in my face. Prior to the workout, I gave thought of bailing on it with the wind. I then thought to myself "you can't chose race conditions" so I went with it. Glad I did.
Thursday, 3/22: 5.2 miles @ 6:56 pace with Riley. When my alarm went off, I really didn't feel like waking up. After my regular quick cup of coffee, my trusty friend and I headed out into the snow. Yes, it was finally snowing after a big projected storm that never materialized. Unfortunately, the snow/sleet was not sticking and by the end of the run both Riley and I were soaked. I decided not to run Lulu as she is not a fan of the rain. However, I did play with her for a couple minutes in my lightly snow covered back yard.
Thursday afternoon: PT Session # 9
Friday, 3/23: Working on my mobility. 40 minutes of stretching, rolling, etc.
Saturday, 3/24: 20 miles. I opted to sleep in and wait until after Haley's swim lesson to get going. I quickly planned out a hilly route with the intent of getting in a final challenging long run. I started at the Burlingame Camp Site, went to Klondike, Buckeye Brook, Shumankanuc Hill, Kings Factory, Prosser Trail, Sanctuary Road, around the campground, down through Quonnie, back. I really struggled on this run-from the start really-but am still satisfied with the effort. My neck started to flare up around 16. 6:44 pace for the entire run. Upon finishing, I craved a bottle of coke and indulged in one.
Sunday: 5.5 mile family stroller cruise on the Ninigret Bike Path with Shara and Haley. Average of 7:18 pace. Freezing rain for a portion of the run and Haley was a good sport out there!
Weekly miles: 50
Synopsis: a solid week and I was happy to get over 50 miles. Overall, I'm feeling tired and looking forward not to have those weekly long runs. The lingering neck and foot pain are not debilitating, but certainly are annoying. Three weeks until the marathon. I've always wanted to run Boston. I've done the training, I just need to get healthier now. As excited as I am to do the race, I'm also looking forward to some rest and a non-structured routine post marathon.
Wednesday, March 21, 2018
March 12 to 18
Monday, March 12th-6.2 miles @ an average of 6:54 pace. With yesterday's time change and Saturday's 20 miler, I was feeling it mentally and physically this morning. I definitely gave thought to sleeping in but dragged myself out of bed. The dogs did not care about the time change and were ready to roll, which is always a good sign.
Tuesday, March 13th-7 miles @ 8:26 pace in a classic New England Snow Storm with the Gazelle. With school cancelled, I had the opportunity to sleep in and took advantage of it. Even H slept in! Upon wake up and a cup of coffee, I gave thought to my morning run and quickly texted the one guy who I knew would join me for some fun if he was free. Sure enough, the Gazelle took the bait and even mentioned he was about to reach out to me. We ended up running from my house to the end of the sand trail and back. While the pace may have been slow, the wind was pretty ridiculous as we trotted down the sand trail. It was also nice to catch up with Jeff and enjoy running in the snow as we always do. Good fun!
Wednesday, March 14th-6.6 mile Pi workout on the treadmill at the Y. Roads were all ice from yesterday's storm so I opted for sunny and 70 today. To make my time on the mill go by quicker, I did a a workout for Pi Day that I made up on my way to the gym. It went like this: 5X 3:14 minutes/1:46 easy. I kept my hard paces all below 5:30 and rest no slower than 6:30.
Thursday, March 15th-5.3 miles with the dogs. Cold and icy out. Definitely some dicey spots.
Average of 6:47 pace.
PT session #8 in the afternoon-my pelvis was way off. Ended up getting it realigned. It looks like I'll be carrying on with PT right up until the marathon.
Friday-0. Traveled to FL to visit my grandfather who just came home from a hospital visit. Unplanned, but very important trip with my bro and mom to see him.
Saturday-5.2 miles in North Port, Florida with my brother and uncle riding bikes behind me. An average of 6:10 p/mile pace. Mile splits-701, 606, 555, 548, 604. Enjoyed temps of about 70 with no wind, humidity, or hills. Came home around midnight.
Sunday-15.3 miles. Ran from my house, through Shelter Harbor and back around all throughout Weekapaug. The wind was whipping and I was exhausted from my travels but was determined to get my LR in. Average of 6:34 p/mile pace. I would have loved to have ran a few more miles and done some quality work but I'll take it for today considering all the travel, etc. Long run # 12.
Weekly miles: 45.6
Synopsis: all things considered, another solid week. With the snow storm and travel, it was not easy to get miles in. My trip to FL was the highlight of my week and the main goal of that very quick trip was to visit and spent time with my grandfather. The run was not priority and more of a bonus. Another highlight was the snow run with Gazelle. I had a solid workout on the treadmill and punched out a few good miles in North Port. Moving forward, I'll run my last 20 next week. Boston is getting closer and time is flying by.
Tuesday, March 13th-7 miles @ 8:26 pace in a classic New England Snow Storm with the Gazelle. With school cancelled, I had the opportunity to sleep in and took advantage of it. Even H slept in! Upon wake up and a cup of coffee, I gave thought to my morning run and quickly texted the one guy who I knew would join me for some fun if he was free. Sure enough, the Gazelle took the bait and even mentioned he was about to reach out to me. We ended up running from my house to the end of the sand trail and back. While the pace may have been slow, the wind was pretty ridiculous as we trotted down the sand trail. It was also nice to catch up with Jeff and enjoy running in the snow as we always do. Good fun!
 |
| This guy LOVES winter! |
 |
| Some serious waves |
Wednesday, March 14th-6.6 mile Pi workout on the treadmill at the Y. Roads were all ice from yesterday's storm so I opted for sunny and 70 today. To make my time on the mill go by quicker, I did a a workout for Pi Day that I made up on my way to the gym. It went like this: 5X 3:14 minutes/1:46 easy. I kept my hard paces all below 5:30 and rest no slower than 6:30.
Thursday, March 15th-5.3 miles with the dogs. Cold and icy out. Definitely some dicey spots.
Average of 6:47 pace.
PT session #8 in the afternoon-my pelvis was way off. Ended up getting it realigned. It looks like I'll be carrying on with PT right up until the marathon.
Friday-0. Traveled to FL to visit my grandfather who just came home from a hospital visit. Unplanned, but very important trip with my bro and mom to see him.
 |
| A great visit with my Pop. My uncle and brother are the other guys in the pic. |
Saturday-5.2 miles in North Port, Florida with my brother and uncle riding bikes behind me. An average of 6:10 p/mile pace. Mile splits-701, 606, 555, 548, 604. Enjoyed temps of about 70 with no wind, humidity, or hills. Came home around midnight.
Sunday-15.3 miles. Ran from my house, through Shelter Harbor and back around all throughout Weekapaug. The wind was whipping and I was exhausted from my travels but was determined to get my LR in. Average of 6:34 p/mile pace. I would have loved to have ran a few more miles and done some quality work but I'll take it for today considering all the travel, etc. Long run # 12.
Weekly miles: 45.6
Synopsis: all things considered, another solid week. With the snow storm and travel, it was not easy to get miles in. My trip to FL was the highlight of my week and the main goal of that very quick trip was to visit and spent time with my grandfather. The run was not priority and more of a bonus. Another highlight was the snow run with Gazelle. I had a solid workout on the treadmill and punched out a few good miles in North Port. Moving forward, I'll run my last 20 next week. Boston is getting closer and time is flying by.
Sunday, March 11, 2018
March 5 to 11
Monday, March 5th- 6.2 miles @ 7:06 pace with the dogs. The wind was still swirling and I didn't have much "get go" this morning. It was just another day of punching the time clock. Both Riley and Lulu were pretty happy to be out there as snow lightly fell. On a side note, the parts of yesterday's course that I covered this morning were free of litter, which is a step up from previous years.
Tuesday, March 6th-6.1 miles with the dogs. Tried out a new pair of Saucony Ride 9s and they did not disappoint. Ran a rolling route with Riley towards my parents, up & down Urso Drive, back home, and then took Lulu for a mile loop. It was encouraging to have a little pep in my step. Miles 3-6 all under 6:36 per mile. *I'll likely run Boston in the 9s so will use them sparingly until then. In the meantime, I ordered another pair to store in reserve in case I can no longer find them.
Wednesday, March 7th-7 miles total. 5k warmup with Riley. I ended up making up a workout where I did 5X3 minutes hard/2 minutes easy. I felt like I put in some good work the entire time and was hitting very low 6s per mile including the rest. By the time I made it to the 5th set, I was feeling it. The total workout distance was 4 miles. Solid.
Thursday, March 8th-0..with a small accumulation of snow that was more like mud, I spent my morning shoveling driveways before work instead of running. I had a very busy work day of meetings and even had to cancel my PT session due to my oil burner going out.
Friday, March 9th-5.6 miles..did the first 4 with Riley and last 1 with Riley. I really enjoyed having some light this morning and know I'll be losing it again this morning. Cool but comfortable and controlled, solid pace.
Saturday, March 10th-20 miler from my house, down Rt. 1, Klondike, Buckeye Brook, Burdickville, 91, behind Walmart, down Rt. 1, and back through the neighborhood. Kept a steady pace throughout. The rolling hills were tiring but much needed. Weather was windy. Ran into Mr. Puddin’ and Eric S out there. I spent much of this run doing fractions in my head about distance ran vs distance remaining. By 16 miles, fatigue came on and I did my best to fight it. Average pace for the run was 6:32 per mile, which I was really happy with. Long run # 11. 3 more real long runs to go.
Sunday, March 11th-5.2 miles with Shara and H while pushing the stroller around the new bike loop at Ninigret. It was a nice morning of running, playing at the park, and family time. Average of 7:25 per mile pace was a good recovery. Wind whipping in certain spots.
Weekly Miles: 50.4
Synopsis: a solid week and I was happy to hit the 50 mile mark. It's really where I need to be for the next few weeks. I had a good workout on Wednesday and a confidence building long run on Saturday. Circumstances prevented me from getting my weekly stretch and PT sessions in. Hoping for another 50 mile week ahead. Side notes: had a snow day on Wednesday, but had very long work days on the other 3 out o 4 days, didn't eat meat for 5 of the 7 days this past week.
Tuesday, March 6th-6.1 miles with the dogs. Tried out a new pair of Saucony Ride 9s and they did not disappoint. Ran a rolling route with Riley towards my parents, up & down Urso Drive, back home, and then took Lulu for a mile loop. It was encouraging to have a little pep in my step. Miles 3-6 all under 6:36 per mile. *I'll likely run Boston in the 9s so will use them sparingly until then. In the meantime, I ordered another pair to store in reserve in case I can no longer find them.
Wednesday, March 7th-7 miles total. 5k warmup with Riley. I ended up making up a workout where I did 5X3 minutes hard/2 minutes easy. I felt like I put in some good work the entire time and was hitting very low 6s per mile including the rest. By the time I made it to the 5th set, I was feeling it. The total workout distance was 4 miles. Solid.
Thursday, March 8th-0..with a small accumulation of snow that was more like mud, I spent my morning shoveling driveways before work instead of running. I had a very busy work day of meetings and even had to cancel my PT session due to my oil burner going out.
Friday, March 9th-5.6 miles..did the first 4 with Riley and last 1 with Riley. I really enjoyed having some light this morning and know I'll be losing it again this morning. Cool but comfortable and controlled, solid pace.
Saturday, March 10th-20 miler from my house, down Rt. 1, Klondike, Buckeye Brook, Burdickville, 91, behind Walmart, down Rt. 1, and back through the neighborhood. Kept a steady pace throughout. The rolling hills were tiring but much needed. Weather was windy. Ran into Mr. Puddin’ and Eric S out there. I spent much of this run doing fractions in my head about distance ran vs distance remaining. By 16 miles, fatigue came on and I did my best to fight it. Average pace for the run was 6:32 per mile, which I was really happy with. Long run # 11. 3 more real long runs to go.
Sunday, March 11th-5.2 miles with Shara and H while pushing the stroller around the new bike loop at Ninigret. It was a nice morning of running, playing at the park, and family time. Average of 7:25 per mile pace was a good recovery. Wind whipping in certain spots.
Weekly Miles: 50.4
Synopsis: a solid week and I was happy to hit the 50 mile mark. It's really where I need to be for the next few weeks. I had a good workout on Wednesday and a confidence building long run on Saturday. Circumstances prevented me from getting my weekly stretch and PT sessions in. Hoping for another 50 mile week ahead. Side notes: had a snow day on Wednesday, but had very long work days on the other 3 out o 4 days, didn't eat meat for 5 of the 7 days this past week.
Sunday, March 4, 2018
February 26 through March 4
Monday, February 26th: 6.3 miles with the dogs. I ran the first 4+ with Riley and last 2 with Lulu. It was another mild morning. My legs were definitely feeling it today and I felt like I had no go. All in all, it felt like a Monday. Tired as usual. It was another fairly mild morning and I have a good streak of wearing shorts going.
Tuesday, February 27th: 6.1 miles with the dogs..6:57 average pace. No go today
Wednesday, February 28th: 6.3 miles..5k warmup with Riley and then 8X1:30 H with 35 to 40 second jog rests. Solid workout..need to keep up with the hard stuff. Tired.
Thursday, March 1st: 5.6 miles..first 3+ with Riley and an additional 2+ with Lulu. The moon was beautiful this morning. Enjoying the lighter mornings.
PM-PT Session # 7. Received more active release on the neck and upper back.
Friday, March 2nd: 40 minutes of stretching, rolling, and doing whatever I can to remain mobile.
Later in the day, had to deal with side effects of nasty storm that came through. Had a big tree fall down, a leak in my basement, failure of my sub pump, and a smashed grill in my backyard. It ended up being the most impact I've personally experienced from a storm since being a home owner. Good times.
Saturday: 7 miles solo. 6:52 pace. While the wind was still whipping and there was even some light rain, I enjoyed checking out the area and small impacts from the storm. Snuck in the golf course to run for a bit before quickly retreating when I ended up getting sick of the wind. Busy day of clean up. In the afternoon, I went down to Misquamicut with Shara and her friend, Kathryn, to check out conditions and pick up numbers for the upcoming Ocean's Run Half. Many of the roads were flooded and there was huge question if the race would happen at all. By nightfall, we heard the race would be a go. I wasn't thrilled with the course conditions or high winds that I'd be dealing with, but knew I needed to do it as a workout for Boston.
Sunday: Ocean Run Half, 3rd overall, 1:21: 28, 6:11 p/mile pace.
Warmed up for a 1.5 miles and ran into Turtle Zac K, who I have always been fond of. We discussed race intentions and planned on working together in the race. My goal was to get a good workout in and I had a feeling it would be a slow day with conditions. Zak had similar thoughts.
The race
Waiting for the start was freezing but things quickly warmed up once the race was underway. Paces for the first 5 miles all ranged between 6 flat and 6:18 per mile. It was tough to get into a rhythm and I just wanted to stick to getting in a workout at slightly faster than MP. I had a big surprise and highlight around the first mile when the Gazelle appeared to cheer on the runners and he even ran with Zak and I for about a 1/2 mile while blaring AC/DC. I was pumped and this small portion of time served as the highlight of my race! Jeff then shot off to do a 10k in the South County 4th Season Race Series. Thanks Gazelle!
The next portion of the race-Atlantic Ave, Cove Road, and Shore Road area ended up being a struggle and Zak pulled away from me with authority. I ended up being in "no man's land" and was feeling the impacts of the wind but knew I needed to stick to it despite not running the paces I'd hoped. Things improved running down Noyes Neck and I moved into 3rd for the remainder of the race. Coming back up Noyes Neck to get to Knowles was brutal with the small hill climb and a whipping wind. After coming through Fenway, I saw my parents by the Weekapaug Bridge as they came to cheer us on. From there, it was the cruise home. There was a slight tailwind on Atlantic Ave but I couldn't avoid running through some of deep water as other runners were coming in the opposite direction. I finally finished in 1:21:28 and can't say I'm happy with my time or how I felt but I do find the effort valuable and hope it will pay off later. It was also fun running and catching up with Zak for a bit.
Notes: Shara ran very comfortably and paced her friend through the half. As I write this post, she reports no ill effects of running long, which she attributes to the slower pace. Special thanks to Gazelle and my parents for their support it helps. Mileage for the day was around 16.5.
Weekly Miles: 48.2
Synopsis: another solid week of grinding through. Some of the same things to report: on/off neck/back issues, daily fatigue and tiredness, wishing I had more total miles, and a feeling like this process is a grind. The reality is a marathon is a grind-so logic tells me maybe I'll be well prepared. I was happy to get in two solid workouts. It was a good week of running for the dogs as well.
Tuesday, February 27th: 6.1 miles with the dogs..6:57 average pace. No go today
Wednesday, February 28th: 6.3 miles..5k warmup with Riley and then 8X1:30 H with 35 to 40 second jog rests. Solid workout..need to keep up with the hard stuff. Tired.
Thursday, March 1st: 5.6 miles..first 3+ with Riley and an additional 2+ with Lulu. The moon was beautiful this morning. Enjoying the lighter mornings.
PM-PT Session # 7. Received more active release on the neck and upper back.
Friday, March 2nd: 40 minutes of stretching, rolling, and doing whatever I can to remain mobile.
Later in the day, had to deal with side effects of nasty storm that came through. Had a big tree fall down, a leak in my basement, failure of my sub pump, and a smashed grill in my backyard. It ended up being the most impact I've personally experienced from a storm since being a home owner. Good times.
Saturday: 7 miles solo. 6:52 pace. While the wind was still whipping and there was even some light rain, I enjoyed checking out the area and small impacts from the storm. Snuck in the golf course to run for a bit before quickly retreating when I ended up getting sick of the wind. Busy day of clean up. In the afternoon, I went down to Misquamicut with Shara and her friend, Kathryn, to check out conditions and pick up numbers for the upcoming Ocean's Run Half. Many of the roads were flooded and there was huge question if the race would happen at all. By nightfall, we heard the race would be a go. I wasn't thrilled with the course conditions or high winds that I'd be dealing with, but knew I needed to do it as a workout for Boston.
Sunday: Ocean Run Half, 3rd overall, 1:21: 28, 6:11 p/mile pace.
Warmed up for a 1.5 miles and ran into Turtle Zac K, who I have always been fond of. We discussed race intentions and planned on working together in the race. My goal was to get a good workout in and I had a feeling it would be a slow day with conditions. Zak had similar thoughts.
The race
Waiting for the start was freezing but things quickly warmed up once the race was underway. Paces for the first 5 miles all ranged between 6 flat and 6:18 per mile. It was tough to get into a rhythm and I just wanted to stick to getting in a workout at slightly faster than MP. I had a big surprise and highlight around the first mile when the Gazelle appeared to cheer on the runners and he even ran with Zak and I for about a 1/2 mile while blaring AC/DC. I was pumped and this small portion of time served as the highlight of my race! Jeff then shot off to do a 10k in the South County 4th Season Race Series. Thanks Gazelle!
 |
| Before Mile 2, cruising along Photo credit: Gazelle Photography |
Notes: Shara ran very comfortably and paced her friend through the half. As I write this post, she reports no ill effects of running long, which she attributes to the slower pace. Special thanks to Gazelle and my parents for their support it helps. Mileage for the day was around 16.5.
 |
| Shara and Kathryn post race. Shara was no worse for the wear. |
Weekly Miles: 48.2
Synopsis: another solid week of grinding through. Some of the same things to report: on/off neck/back issues, daily fatigue and tiredness, wishing I had more total miles, and a feeling like this process is a grind. The reality is a marathon is a grind-so logic tells me maybe I'll be well prepared. I was happy to get in two solid workouts. It was a good week of running for the dogs as well.
Sunday, February 25, 2018
February 19 to 25
Monday, 2/19: 7.1 mile President's Day Trot with the dogs. Ran Riley for 6 with a chunk of the run on Weekapaug Golf Course and ran a peppy 5:52 mile with Lulu to close out the run. 6:38 average pace for the run. Highlight of the day: taking Haley for her first walk in the a wagon. Good fun!
Tuesday, 2/20: dark and foggy 6.1 mile with Riley. Finished with 5 strides. Average pace of 6:55. Tired. JW sighting.
Wednesday, 2/21: 6.75 miles. Ran first 3+ miles with Riley and then did 4 sets of ups & downs on Meadowridge and Materese Hills. Trashed after 3 sets, short rest, good workout. Average of 6:42 pace.
Thursday, 2/22: 5.6 miles in the rain with the dogs. Pleasantly surprised when I came home with Riley that Lulu wanted to get out there as well. 6:52 average.
PT: Session #6..more neck and back work.
Friday, 2/23: 45 minutes of mobility work. Stretching and rolling. I'm a tight dude. I've been starting to think about post marathon plans when I have more "flexibility" (haha) in my training. Thinking of incorporating pilates or more core work.
Saturday, 2/24: A 16 miler roller starting from my house starting a little after 6 am. While I would have loved to put off this run to later in the day or Sunday, I needed to get out there due to Saturday afternoon commitments and predicted Sunday rain. I ran down Rt. 1, then through 216, up Chase Hill Road, Hiscox, Potter Hill, Boombridge, White Rock, Canal Street, Wilcox Park, and finished up at the Y. The rolling hills were a good challenge and I was cursing myself at the top of Chase Hill and while climbing Potter Hill. Average pace of 6:40/mile. LR #9
Sunday, 2/25: 6.1 mile rainy and raw run down Shore Road, Nantucket (dirt road), down by the water, Brightman, and back home. I had the wind with me going out and in my face heading home. Finished with four half hearted strides.
Weekly Mileage: 47+ miles.
Synopsis: A solid, but not great week of mileage. Highlights: getting in another workout and the long run. I'm been trying to focus on running up and down hills as that's exactly what I'm going to face in Beantown. Negatives: while my neck & back are improving, I'm still experiencing some pain and continue on with PT, which is a good thing. I'm also struggling with the boredom, grind, and tiredness that come from the weekly long run. I have 6 more LRs and 7 weeks until game time. I hope to get in some pace work and solid, healthy weeks between now and then.
Tuesday, 2/20: dark and foggy 6.1 mile with Riley. Finished with 5 strides. Average pace of 6:55. Tired. JW sighting.
Wednesday, 2/21: 6.75 miles. Ran first 3+ miles with Riley and then did 4 sets of ups & downs on Meadowridge and Materese Hills. Trashed after 3 sets, short rest, good workout. Average of 6:42 pace.
Thursday, 2/22: 5.6 miles in the rain with the dogs. Pleasantly surprised when I came home with Riley that Lulu wanted to get out there as well. 6:52 average.
PT: Session #6..more neck and back work.
Friday, 2/23: 45 minutes of mobility work. Stretching and rolling. I'm a tight dude. I've been starting to think about post marathon plans when I have more "flexibility" (haha) in my training. Thinking of incorporating pilates or more core work.
Saturday, 2/24: A 16 miler roller starting from my house starting a little after 6 am. While I would have loved to put off this run to later in the day or Sunday, I needed to get out there due to Saturday afternoon commitments and predicted Sunday rain. I ran down Rt. 1, then through 216, up Chase Hill Road, Hiscox, Potter Hill, Boombridge, White Rock, Canal Street, Wilcox Park, and finished up at the Y. The rolling hills were a good challenge and I was cursing myself at the top of Chase Hill and while climbing Potter Hill. Average pace of 6:40/mile. LR #9
Sunday, 2/25: 6.1 mile rainy and raw run down Shore Road, Nantucket (dirt road), down by the water, Brightman, and back home. I had the wind with me going out and in my face heading home. Finished with four half hearted strides.
Weekly Mileage: 47+ miles.
Synopsis: A solid, but not great week of mileage. Highlights: getting in another workout and the long run. I'm been trying to focus on running up and down hills as that's exactly what I'm going to face in Beantown. Negatives: while my neck & back are improving, I'm still experiencing some pain and continue on with PT, which is a good thing. I'm also struggling with the boredom, grind, and tiredness that come from the weekly long run. I have 6 more LRs and 7 weeks until game time. I hope to get in some pace work and solid, healthy weeks between now and then.
Sunday, February 18, 2018
February 12 to 18
Monday: 6.1 miles with the dogs..4 with Riley and 2+ with Lulu. A relatively mild morning. 6:50 average
Tuesday: 6.2 mile cruise with the dogs again. Much chillier this morning..neck & back sore.
Wednesday: 6.3 miles. Warmup w Riley. 4xup/down on Meadowridge. 30 second jog rest in between. Good starting point. Should rock the quads a bit. DS sighting. Nice temps. 6:49 average. Need to do more of these!
Thursday: 5.3 mile rainy run with Riley. It wasn't pouring but we still ended up getting soaked. Did a loop down Noyes Neck, down Atlantic, and back through Weekapaug. I enjoy these shorter days on . Thursdays. Pace comfortable. 6:56 average.
PT session #5 in the afternoon. Lots of neck and shoulder work.
Friday: 35 minutes of stretching and core work. Trying to keep my back in check.
Saturday: 20 miles around the beach, into town, and finishing at the Y. I got out there pretty early to ensure I'd make it to the Y in time for H's swim class. My goal was to do 4M easy, 4M hard, 4M easy, 4M hard, 4M easy. Unfortunately it just didn't happen. From the first step of the run, I was feeling it today. I did get through one set of 4M hard and banged out 6:15, 6:19, 6:15, and 6:12. Once I hit the final hardish mile, I thought about packing it in for the day. Instead I reframed my mindset and told myself I wouldn't overly push the rest of the run and to just do my best to run steady. I dealt with stomach distress for the last few miles and would end up feeling queasy and impacted from it for a few hours ahead. Average pace for the run was 6:40. While I didn't like how I felt, battling through the mental struggle was valuable and I did get the 20 in. This was Week 8 of LRs for me. I think I have about 6 more long runs to do before I head off to the big show. I'll be pretty happy when the are over and I can go back to being Tommy5k.
Sunday: 6 miles with Shara from Avondale to Watch Hill Light House and back. Took advantage of the rare opportunity to run with Shara. Initially we were hoping to run Haley in the stroller but the wind made it a bit to cold for her to join us (remember she's stationary in the stroller). Finished at the preserve at about 5.5 miles, knowing I needed about a 1/2 mile more to hit a meaningless 50 miles for the week, I decided to go for it and ran hard until I reached my desired distance. Quads and legs feeling yesterday's LR a bit. Neck and back tight today.
Weekly Mileage: 50
Synopsis: Another solid week. Highlights: include getting a workout in, completing my first 20 (although I wish I felt better, and getting back to 50 miles for the week. Lowlights: The long runs have become a drag but it goes with the territory of marathon training. Only 7 LRs to go! Although manageable, my neck and back issues are still lingering and it would be nice to get on the other side of them.
Tuesday: 6.2 mile cruise with the dogs again. Much chillier this morning..neck & back sore.
Wednesday: 6.3 miles. Warmup w Riley. 4xup/down on Meadowridge. 30 second jog rest in between. Good starting point. Should rock the quads a bit. DS sighting. Nice temps. 6:49 average. Need to do more of these!
Thursday: 5.3 mile rainy run with Riley. It wasn't pouring but we still ended up getting soaked. Did a loop down Noyes Neck, down Atlantic, and back through Weekapaug. I enjoy these shorter days on . Thursdays. Pace comfortable. 6:56 average.
PT session #5 in the afternoon. Lots of neck and shoulder work.
Friday: 35 minutes of stretching and core work. Trying to keep my back in check.
Saturday: 20 miles around the beach, into town, and finishing at the Y. I got out there pretty early to ensure I'd make it to the Y in time for H's swim class. My goal was to do 4M easy, 4M hard, 4M easy, 4M hard, 4M easy. Unfortunately it just didn't happen. From the first step of the run, I was feeling it today. I did get through one set of 4M hard and banged out 6:15, 6:19, 6:15, and 6:12. Once I hit the final hardish mile, I thought about packing it in for the day. Instead I reframed my mindset and told myself I wouldn't overly push the rest of the run and to just do my best to run steady. I dealt with stomach distress for the last few miles and would end up feeling queasy and impacted from it for a few hours ahead. Average pace for the run was 6:40. While I didn't like how I felt, battling through the mental struggle was valuable and I did get the 20 in. This was Week 8 of LRs for me. I think I have about 6 more long runs to do before I head off to the big show. I'll be pretty happy when the are over and I can go back to being Tommy5k.
Sunday: 6 miles with Shara from Avondale to Watch Hill Light House and back. Took advantage of the rare opportunity to run with Shara. Initially we were hoping to run Haley in the stroller but the wind made it a bit to cold for her to join us (remember she's stationary in the stroller). Finished at the preserve at about 5.5 miles, knowing I needed about a 1/2 mile more to hit a meaningless 50 miles for the week, I decided to go for it and ran hard until I reached my desired distance. Quads and legs feeling yesterday's LR a bit. Neck and back tight today.
Weekly Mileage: 50
Synopsis: Another solid week. Highlights: include getting a workout in, completing my first 20 (although I wish I felt better, and getting back to 50 miles for the week. Lowlights: The long runs have become a drag but it goes with the territory of marathon training. Only 7 LRs to go! Although manageable, my neck and back issues are still lingering and it would be nice to get on the other side of them.
Sunday, February 11, 2018
February 5th to 11th
Monday, February 5th-6.4 miles of dog jogging. I ran the first 4 miles with Riley through Weekapaug and picked up Lulu for the last 2 as I ran from my house through Piezzo and back around. Decided to get Lulu running more than a mile again, she can do it! An average of 6:46 pace for the run. Temps were in the mid 30s with some wind. Other random notes: JV sighting and spotted a plane way, way, way up in the air when I was running down Langworthy. Sometimes it's cool to run in the dark and just look up at the school and realize how big the world actually is. Good stuff.
Tuesday, February 6th-6 miles total at an average of 6:54 pace. Struggled out of bed as H was up for a good chunk of the night. Ran the first 4 with Riley again and almost 2 with Riley. Finished with 4 strides. Cool morning but nice out. Neck/back ok but not great.
Wednesday, February 7th-6.3 mile trot with Riley. Had a tough time waking up this morning. 2 miles into the run and my phone rang and it happened to be school. With a looming storm, I found out school was cancelled for the day. I knew I'd end up doing some work from home but the rest of my run could be laid back. I would have went a bit longer but my stomach was acting up. Riley was pretty happy out there. 6:46 pace for the run. Beck/back okay again.
Thursday, February 8th-5.6 mile combined dog trot with Riley and Lulu. Uneventful but I was feeling pretty tired. Cut the run just as a few minutes short as I needed to get out of the house extra early for work.
PT in the afternoon-Session 4. Back is all twisted up. Hoping it gets better soon.
Friday, February 9th-40 minutes of stretching.
Saturday, February 10th-17.1 miles @an average of 6:41 pace. Left at 6 am from my house, out to Rt .1, Klondike, 216, Chase Hill Road, Potter Hill, Springbrook, White Rock, Canal, around Wilcox Park, and a finish at the Y with a few minutes too spare before H's swim class. I ran a nice, rolling course. The weather was in the high 30s/low's 40s with some periods of light rain. Roads were slick in most places, which I did not expect and I was surprised to see a sander on Rt. 1. Overall, I felt pretty good but my neck and back did tighten up around mile 14. Fun fact of the run: I ran through parts of Westerly, Charlestown, Hopkinton, and even touched into Pawcatuck. Kind of liked this route for the variety it offered. Week 7 of LRs.
Sunday, February 11th-5 miles in a steady rain at 6:43 pace. Ran on local "trails" that I hasn't been down in quite sometime due to darkness. I also checked out Ayers Rd., a "private" road off of Haversham. Enjoyed the fantastic view of the salt pond towards the end of the road. My quads started talking a little after 3 miles and I didn't have any plans of pressing distance, time, or pace and finished soaked. Felt bad I didn't take Riley out on the account of rain..he wouldn't have minded it one bit. However, neither one of us would have been too popular once we re-entered the house drenched.
Weekly mileage: 46.5 miles.
Synopsis: Overall, a fine week. The highlight was my long run as it included some varied terrain and built my aerobic capacity. It was an okay week for my neck/back and I did have pain/soreness on some days, but nothing debilitating. I didn't experience neck pain running until mile 14 or my LR. I'm hoping with continued stretching, a dosage of Vitamin I when necessary, and weekly PT sessions, I'm able to get a good handle on my neck and back. Other thoughts: I'm happy with the paces of my LRs but need to do some pace work and get a 20 in. Hoping for a strong week ahead. Onward!
Tuesday, February 6th-6 miles total at an average of 6:54 pace. Struggled out of bed as H was up for a good chunk of the night. Ran the first 4 with Riley again and almost 2 with Riley. Finished with 4 strides. Cool morning but nice out. Neck/back ok but not great.
Wednesday, February 7th-6.3 mile trot with Riley. Had a tough time waking up this morning. 2 miles into the run and my phone rang and it happened to be school. With a looming storm, I found out school was cancelled for the day. I knew I'd end up doing some work from home but the rest of my run could be laid back. I would have went a bit longer but my stomach was acting up. Riley was pretty happy out there. 6:46 pace for the run. Beck/back okay again.
Thursday, February 8th-5.6 mile combined dog trot with Riley and Lulu. Uneventful but I was feeling pretty tired. Cut the run just as a few minutes short as I needed to get out of the house extra early for work.
PT in the afternoon-Session 4. Back is all twisted up. Hoping it gets better soon.
Friday, February 9th-40 minutes of stretching.
Saturday, February 10th-17.1 miles @an average of 6:41 pace. Left at 6 am from my house, out to Rt .1, Klondike, 216, Chase Hill Road, Potter Hill, Springbrook, White Rock, Canal, around Wilcox Park, and a finish at the Y with a few minutes too spare before H's swim class. I ran a nice, rolling course. The weather was in the high 30s/low's 40s with some periods of light rain. Roads were slick in most places, which I did not expect and I was surprised to see a sander on Rt. 1. Overall, I felt pretty good but my neck and back did tighten up around mile 14. Fun fact of the run: I ran through parts of Westerly, Charlestown, Hopkinton, and even touched into Pawcatuck. Kind of liked this route for the variety it offered. Week 7 of LRs.
Sunday, February 11th-5 miles in a steady rain at 6:43 pace. Ran on local "trails" that I hasn't been down in quite sometime due to darkness. I also checked out Ayers Rd., a "private" road off of Haversham. Enjoyed the fantastic view of the salt pond towards the end of the road. My quads started talking a little after 3 miles and I didn't have any plans of pressing distance, time, or pace and finished soaked. Felt bad I didn't take Riley out on the account of rain..he wouldn't have minded it one bit. However, neither one of us would have been too popular once we re-entered the house drenched.
Weekly mileage: 46.5 miles.
Synopsis: Overall, a fine week. The highlight was my long run as it included some varied terrain and built my aerobic capacity. It was an okay week for my neck/back and I did have pain/soreness on some days, but nothing debilitating. I didn't experience neck pain running until mile 14 or my LR. I'm hoping with continued stretching, a dosage of Vitamin I when necessary, and weekly PT sessions, I'm able to get a good handle on my neck and back. Other thoughts: I'm happy with the paces of my LRs but need to do some pace work and get a 20 in. Hoping for a strong week ahead. Onward!
Sunday, February 4, 2018
January 29 through February 4
Monday, January 29th-6.1 mile dog jogs. Mondays are always tough waking up and getting out there door. With a short window to get my morning run in and looming responsibilities, I usually don't spend too much time dwelling on whether I should or shouldn't run unless something is really up. Anyway, I ran the first 5 miles with Riley and final mile with Lulu. Ran a little different loop-through Weekapaug, then back down Shore, up Piezzo, and then picked up Lulu for a sub 6:30 mile around the block. Back tight but not painful. Need to keep stretching!
Tuesday, January 30th-7.1 miles with Riley. An unexpected SNOW run. Took advantage of running on unplowed roads in a few inches of snow. Very enjoyable. 7:13 pace for the run.
Wednesday, January 31st-icy 10k with the dogs. Riley for 4+ and Lulu for the last couple. An eclipse was taking place later in the morning but the moon was amazing. It lit up some areas of the road which was helpful with avoiding some icy spots. Feeling congested and some light back soreness (getting better though). Time to keep grinding away. 43:30, 7:00 minute pace.
Thursday, February 1st-5.4 miles at an average of 6:45 pace with the dogs. In usual sequence, I ran Riley 4 miles and Lulu about 1.5 miles. Temperatures were slightly above freezing, which was nice. Roads were better today but salt filled. Upon arrival home, Riley was favoring one of his paws. Post run I washed both of their paws and will put some musher's wax on their paws tonight. Still tight but not in pain.
PT in the afternoon.
Friday, February 2nd-had a delay to start my work day and slept in an extra 30 minutes which was nice. I then stretched and did stuff for 35 minutes. These days are important.
Saturday, February 3rd-15 mile run @ an average of 6:39 pace for the run. Frigid start as my thumbs were numb for the first few miles. The remainder of the run was enjoyable and the ocean views were outstanding. I looped through Misquamicut, Watch Hill, and back into town to the Y just in time for H's swim lesson. Some back soreness and was all knotted up post run. Ran into Jeff Huckle during the last couple of miles. Week 5 of my LRs.
Sunday, February 4th-7.1 miles @ an average of 6:39 pace (again). Joined the RWYC crew for the first couple of miles and ran the rest on my own. The last 3 miles were speedy (sub 6:20). Pre-run and shortly after waking up my back started bugging me. I was able to loosen up a bit the first couple of miles. Right back to being tight/sore in my back post run. Really enjoy the vibe of the RWYC crew.
Weekly miles: 47 miles
PT sessions: 1 (Total of 3 sessions now)
Other: lots of time applying heat and trying to stretch out.
Synopsis: A solid week of running and mileage despite some lingering neck/back issues. I was happy to get the 15 miler in but wish I could get past the back stuff and resume regular training. I do feel that it is better than the beginning of last week. Once I can get myself together physically, I can slowly bump up the training again. Hanging in there though.
Tuesday, January 30th-7.1 miles with Riley. An unexpected SNOW run. Took advantage of running on unplowed roads in a few inches of snow. Very enjoyable. 7:13 pace for the run.
Wednesday, January 31st-icy 10k with the dogs. Riley for 4+ and Lulu for the last couple. An eclipse was taking place later in the morning but the moon was amazing. It lit up some areas of the road which was helpful with avoiding some icy spots. Feeling congested and some light back soreness (getting better though). Time to keep grinding away. 43:30, 7:00 minute pace.
Thursday, February 1st-5.4 miles at an average of 6:45 pace with the dogs. In usual sequence, I ran Riley 4 miles and Lulu about 1.5 miles. Temperatures were slightly above freezing, which was nice. Roads were better today but salt filled. Upon arrival home, Riley was favoring one of his paws. Post run I washed both of their paws and will put some musher's wax on their paws tonight. Still tight but not in pain.
PT in the afternoon.
Friday, February 2nd-had a delay to start my work day and slept in an extra 30 minutes which was nice. I then stretched and did stuff for 35 minutes. These days are important.
Saturday, February 3rd-15 mile run @ an average of 6:39 pace for the run. Frigid start as my thumbs were numb for the first few miles. The remainder of the run was enjoyable and the ocean views were outstanding. I looped through Misquamicut, Watch Hill, and back into town to the Y just in time for H's swim lesson. Some back soreness and was all knotted up post run. Ran into Jeff Huckle during the last couple of miles. Week 5 of my LRs.
Sunday, February 4th-7.1 miles @ an average of 6:39 pace (again). Joined the RWYC crew for the first couple of miles and ran the rest on my own. The last 3 miles were speedy (sub 6:20). Pre-run and shortly after waking up my back started bugging me. I was able to loosen up a bit the first couple of miles. Right back to being tight/sore in my back post run. Really enjoy the vibe of the RWYC crew.
Weekly miles: 47 miles
PT sessions: 1 (Total of 3 sessions now)
Other: lots of time applying heat and trying to stretch out.
Synopsis: A solid week of running and mileage despite some lingering neck/back issues. I was happy to get the 15 miler in but wish I could get past the back stuff and resume regular training. I do feel that it is better than the beginning of last week. Once I can get myself together physically, I can slowly bump up the training again. Hanging in there though.
Sunday, January 28, 2018
January 22 to 28
Monday, 1/22-10k with Riley & Lulu with a light rain coming down. My neck and back really flared up since the previous day's long run and I could feel some pain down my left side. Ran through Cove Road and Weekapaug area about just over 7 minute pace.
Tuesday, 1/23-5.5 miles with Riley. Decided to stay in the neighborhood in the event the pain was not bearable. I made it through and running laps through the neighborhood wasn't nearly as bad as I thought it would be. Spent a few extra minutes stretching post run and made an appointment for a PT assessment.
Wednesday, 1/24-6.1 miles at 6:54 pace with the dogs. Still feeling and dealing with neck/back and left side soreness/light pain.
*Went to PT and figured out my pelvis is off track. It's likely the neck, back, and general pain on my left side were caused by this. To help with the issue, I'll be starting to go to PT 1x/week. I'm hopeful but nervous about the injury's impact on my marathon plans.
Thursday, 1/25- 6 miles from my house down to Misquamicut, out and back on Breach, by the Weekapaug Inn, and back home. Ran at just over 7 minute pace. Windy and cooler. Finished with 6X100 strides. (1)
Friday, 1/26-30 minute stretch.
Saturday, 1/27-11 miles at Ninigret. Playing it safe, I thought this was one of the best places I could go for a long run this week as it's flat and has multiple bail out options. I was generally tight but found the run to be tolerable and 11 miles was just about right. It was a beautiful morning on the trails, roads, and fields of Ninigret. Wish I could have run the Chili 5k later in the day, but had another commitment..hopefully next year. 6:45 pace for the run. 5th LR for this training cycle.
Sunday, 1/28-7 miles from Avondale and through Watch Hill. Met up with Team Run While You Can (RWYC) in the rain for a peppy yet controlled cruise. RWYC, which is managed by Jeff Vuono, had a total of 10 runners this morning. Ran with the group for a mile and then Gazelle and I went harder for the remaining 6 miles. Today was a good day and I felt pretty good.
Mileage: 42 miles
Stretching: at least an hour
PT sessions: 1
Synopsis: Not a great week but happy to still be running. In general, I'm worried about the impact of my alignment issues on my training. With a need to do long runs and train at a relatively high volume, I will proceed with caution. I'm hoping it's a little bump in the road that will pass by. I'm concerned but not in panic mode...yet. Stay tuned.
Tuesday, 1/23-5.5 miles with Riley. Decided to stay in the neighborhood in the event the pain was not bearable. I made it through and running laps through the neighborhood wasn't nearly as bad as I thought it would be. Spent a few extra minutes stretching post run and made an appointment for a PT assessment.
Wednesday, 1/24-6.1 miles at 6:54 pace with the dogs. Still feeling and dealing with neck/back and left side soreness/light pain.
*Went to PT and figured out my pelvis is off track. It's likely the neck, back, and general pain on my left side were caused by this. To help with the issue, I'll be starting to go to PT 1x/week. I'm hopeful but nervous about the injury's impact on my marathon plans.
Thursday, 1/25- 6 miles from my house down to Misquamicut, out and back on Breach, by the Weekapaug Inn, and back home. Ran at just over 7 minute pace. Windy and cooler. Finished with 6X100 strides. (1)
Friday, 1/26-30 minute stretch.
Saturday, 1/27-11 miles at Ninigret. Playing it safe, I thought this was one of the best places I could go for a long run this week as it's flat and has multiple bail out options. I was generally tight but found the run to be tolerable and 11 miles was just about right. It was a beautiful morning on the trails, roads, and fields of Ninigret. Wish I could have run the Chili 5k later in the day, but had another commitment..hopefully next year. 6:45 pace for the run. 5th LR for this training cycle.
Sunday, 1/28-7 miles from Avondale and through Watch Hill. Met up with Team Run While You Can (RWYC) in the rain for a peppy yet controlled cruise. RWYC, which is managed by Jeff Vuono, had a total of 10 runners this morning. Ran with the group for a mile and then Gazelle and I went harder for the remaining 6 miles. Today was a good day and I felt pretty good.
Mileage: 42 miles
Stretching: at least an hour
PT sessions: 1
Synopsis: Not a great week but happy to still be running. In general, I'm worried about the impact of my alignment issues on my training. With a need to do long runs and train at a relatively high volume, I will proceed with caution. I'm hoping it's a little bump in the road that will pass by. I'm concerned but not in panic mode...yet. Stay tuned.
Tuesday, January 23, 2018
January 15 to 21
Monday, 1/15-MLK Day-7.5 miles. Took the bait on a workout with Mikey B at the WHS Track. On tap for the day was 5X1000m with 2 minutes rest. We warmed up for a mile and then went after it. All of my reps were between 3:31 and 3:28. While fun, I found the entire workout to be a grind with some lingering quad soreness from my weekend long run and battling the wind on one side of the track or other. We cooled down in town and through Wilcox Park. Good stuff.
Tuesday, 1/16-6 mile morning roller with Riley down Shore Road and through my parents' neighborhood.
Wednesday, 1/17-6.2 miler filler run with Riley through Cove Road and looping through Weekapaug. Finished with four strides. We were supposed to land 1-3 inches of snow but it just didn't happen. I was looking forward to running a couple of miles in the white stuff. Oh well.
Thursday, 1/18-7 miles on the Y treadmill. I opted be a wimp and to take it indoors as I wanted to do some hills and control the distance, incline, and pace of my run. After a 10 minute warmup, I did 10X400 meters H with 400 meters of easy running. For the first 6, I ran inclines of 2.5-4.0 at about 5:25-5:45 pace. By the 6th rep I was feeling it and thought it would make most sense to run the remaining 4s at 0.5 incline. I kept all of those reps around 5:05-5:12 pace. Cooled down a bit. Good workout. I do find some value in the treadmill stuff.
Friday, 1/19-30 minute stretch. Super tired.
Saturday, 1/20-7.6 mile run with Riley. Ran the first 5.5 on local roads through Weekapaug, WGC, and Rockridge to my parents house. We made a quick stop at my parents to wish Allie a happy birthday. Riley met my parents pups for the first time and wasn't as nice as I'd hoped he'd be. I'm going to have to slowly introduce him to them. Ran 2.1 miles home. Solid.
Sunday, 1/21-18 mile run through country roads-Diamond Hill, Tomaquag Valley, Tomaquag, Collins, Woodville Alton, Woodville, Switch Rd, and 91 back to my vehicle. A hilly and challenging run. Just wasn't feeling it today. Felt like a cold was coming on and some back pain came about around mile 14. I was happy with the effort and route, but not how I felt, especially the back pain and tightness.
Weekly miles: 52.6
Synopsis: Really happy with three consecutive 50 mile weeks, getting in two workouts also good. Big concern is the back/neck pain and tightness. I'm going to have to back off this upcoming week and be as preventative as possible. Not sure on a LR or any hard efforts.
Tuesday, 1/16-6 mile morning roller with Riley down Shore Road and through my parents' neighborhood.
Wednesday, 1/17-6.2 miler filler run with Riley through Cove Road and looping through Weekapaug. Finished with four strides. We were supposed to land 1-3 inches of snow but it just didn't happen. I was looking forward to running a couple of miles in the white stuff. Oh well.
Thursday, 1/18-7 miles on the Y treadmill. I opted be a wimp and to take it indoors as I wanted to do some hills and control the distance, incline, and pace of my run. After a 10 minute warmup, I did 10X400 meters H with 400 meters of easy running. For the first 6, I ran inclines of 2.5-4.0 at about 5:25-5:45 pace. By the 6th rep I was feeling it and thought it would make most sense to run the remaining 4s at 0.5 incline. I kept all of those reps around 5:05-5:12 pace. Cooled down a bit. Good workout. I do find some value in the treadmill stuff.
Friday, 1/19-30 minute stretch. Super tired.
Saturday, 1/20-7.6 mile run with Riley. Ran the first 5.5 on local roads through Weekapaug, WGC, and Rockridge to my parents house. We made a quick stop at my parents to wish Allie a happy birthday. Riley met my parents pups for the first time and wasn't as nice as I'd hoped he'd be. I'm going to have to slowly introduce him to them. Ran 2.1 miles home. Solid.
Sunday, 1/21-18 mile run through country roads-Diamond Hill, Tomaquag Valley, Tomaquag, Collins, Woodville Alton, Woodville, Switch Rd, and 91 back to my vehicle. A hilly and challenging run. Just wasn't feeling it today. Felt like a cold was coming on and some back pain came about around mile 14. I was happy with the effort and route, but not how I felt, especially the back pain and tightness.
Weekly miles: 52.6
Synopsis: Really happy with three consecutive 50 mile weeks, getting in two workouts also good. Big concern is the back/neck pain and tightness. I'm going to have to back off this upcoming week and be as preventative as possible. Not sure on a LR or any hard efforts.
Monday, January 15, 2018
January 8 to 14
Monday, January 8th-6 mile snowy slog through Weekapaug. Pretty sore from Saturday's workout and Sunday's long run. Still cold out and just not pumped to run this morning. Some days it can be a grind. On a positive note, my four legged training buddy, Riley, was back out there with me.
Tuesday, January 9th-6 miles with Riley through Weekapaug and the end of Misquamicut. Warmer but windy. Riley spotted a coyote just a short way down the road from us in the darkness. He let out an excited bark and the coyote took off. I was happy not to cross paths. I do not look forward to seeing coyotes, especially when running with a dog.
Wednesday, January 10th-7.2 mile workout on a Y treadmill. Warmed up a mile and then did 4X 1 mile with about 2 minutes jog rest between reps (5:36, 5:36, 5:27, 5:20). Cooled down for a mile and finished with 3X25 seconds hard/easy. The treadmill isn't my first choice for a workout but it's better than cold, icy roads in the dark when you are trying to get some work done.
Thursday, January 11th-6.2 miles with Riley. It was an enjoyable morning with no wind and temps above freezing. We ran down the Cove Road area, which I really enjoy. Didn't push and covered the run around 6:50 pace. Nice to be back in shorts!
Friday, January 12th-40 minutes of stretching...felt especially tight doing some basic stuff today but that's why I stretch I guess. I don't love stretching but know I need to do it if I want to stay in the game.
Saturday, January 13th-17.3 mile rolling loop from my house, down Rt. 1, Klondike, Buckeye Brook, Shumankanuc, Burdickville, 91, and finished at Manfredi Farm on Dunns Corners Road. I hadn't planned this one out until right before the run. The main goal of the run was to get some hills in and I did that. I felt pretty strong on this one and was happy with the overall result as I never felt like I had to push. My hands were super cold towards the end of the run. Average pace: 6:26/mile. Approximately 900 ft of climbing according to Strava. 3rd long run of my build up.
Sunday, January 14th-7.5 miles of dog jogs. Ran through Weekapaug to Misquamicut Beach with Riley and finished in the neighborhood with Lulu. Quads a little sore from yesterday.
Weekly mileage: 50 miles
Synopsis: Pretty happy with hitting three 50 mile weeks in a row. Highlight of the week was my long run and I was happy with the results of my treadmill workout.
Immediate goal ahead: maintain consistency and continue to build without getting hurt or overdoing it. We'll see.
Tuesday, January 9th-6 miles with Riley through Weekapaug and the end of Misquamicut. Warmer but windy. Riley spotted a coyote just a short way down the road from us in the darkness. He let out an excited bark and the coyote took off. I was happy not to cross paths. I do not look forward to seeing coyotes, especially when running with a dog.
Wednesday, January 10th-7.2 mile workout on a Y treadmill. Warmed up a mile and then did 4X 1 mile with about 2 minutes jog rest between reps (5:36, 5:36, 5:27, 5:20). Cooled down for a mile and finished with 3X25 seconds hard/easy. The treadmill isn't my first choice for a workout but it's better than cold, icy roads in the dark when you are trying to get some work done.
Thursday, January 11th-6.2 miles with Riley. It was an enjoyable morning with no wind and temps above freezing. We ran down the Cove Road area, which I really enjoy. Didn't push and covered the run around 6:50 pace. Nice to be back in shorts!
Friday, January 12th-40 minutes of stretching...felt especially tight doing some basic stuff today but that's why I stretch I guess. I don't love stretching but know I need to do it if I want to stay in the game.
Saturday, January 13th-17.3 mile rolling loop from my house, down Rt. 1, Klondike, Buckeye Brook, Shumankanuc, Burdickville, 91, and finished at Manfredi Farm on Dunns Corners Road. I hadn't planned this one out until right before the run. The main goal of the run was to get some hills in and I did that. I felt pretty strong on this one and was happy with the overall result as I never felt like I had to push. My hands were super cold towards the end of the run. Average pace: 6:26/mile. Approximately 900 ft of climbing according to Strava. 3rd long run of my build up.
Sunday, January 14th-7.5 miles of dog jogs. Ran through Weekapaug to Misquamicut Beach with Riley and finished in the neighborhood with Lulu. Quads a little sore from yesterday.
Weekly mileage: 50 miles
Synopsis: Pretty happy with hitting three 50 mile weeks in a row. Highlight of the week was my long run and I was happy with the results of my treadmill workout.
Immediate goal ahead: maintain consistency and continue to build without getting hurt or overdoing it. We'll see.
Sunday, January 7, 2018
January 1 through January 7
Monday, January 1st-7.6 miles with Jeff from Fallon Trail at 7:30 with Gazelle. With frigid temps and wind chills below 0, we retreated into Woody Hill for a very enjoyable trail run to start the year. Love these trails and the proximity to my home. Just wish I had more daylight in my schedule to run them. Added bonus: a quick tour of Shelter Harbor Golf Course on snow packed cart roads towards the end of the run. Great way to start 2018.
Tuesday, January 2nd-6.1 miles @ 7:05 pace. Back to the grind and battled through a very frigid morning with a real feel of -6. I picked up Riley for the last 1/2 mile just to let him know I did not forget him. Wishing and hoping this cold streak breaks.
Wednesday, January 3rd-7.8 miles on the treadmill at the Y. I need to do weekly workouts and do not have the motivation to go to battle on icy roads in frigid temps. The treadmill is the next best option. Warmed up for 2 miles and then did 5X1000m hard (5:20-5:10 p/mile pace*) with 4/10 of a mile jog recovery. Finished with 4X30 seconds H/E at 4:50 pace* on the machine. Tried to play with the incline a little but did not throw in hills.
*Happy with the workout but I am suspect about the pace. I know I did not have to contend with wind, hills, or freezing temps, but the fast paces did not overly tax me. Is my fitness improving or is the machine giving me an extra boost? I'm suspect about it, but know the workout was useful one way or another.
Thursday, January 4th-6.4 miles on snowy Misquamicut roads and through Champlain Park with Gazelle. A very unexpected big storm with blizzard like conditions hit which called for no school. As expected accumulation totals rose, my excitement increased. Not to my surprise, Gazelle was game for the adventure. I even took a planned dive bomb into a pile of snow in Misquamicut. Pace meant nothing and it was great fun out there.
Friday, January 5th-a morning of more shoveling, which I actually enjoy. With another day off from school, I decided to stretch and do that kind of work for 40 minutes. Gave thought to a run but reminded myself to stay disciplined and take the off day.
Saturday, January 6th- 6.7 miles on the mill at the Y. It went like this: 2 mile warmup, 6X 1/4 H (5:35-5:40 pace) uphill (3.5-4.0) followed by 1/4 E at around 6:30 pace and 0 to .5. Finished with 10 minutes of easier running. Felt like another good, challenging workout. Hope this stuff translates to success in the outdoors. 6:16 pace for the run.
Sunday, January 7th-16 frigid miles through Misquamicut at an average of 6:43 pace for the run. With wind chills rising just above 0, I opted to keep my run as local as possible in case of a need to bail out. The first few miles were cool and I was pleasantly surprised by the pace. The middle miles were actually enjoyable as I was warming up and checking out the winter ocean scenery. The last 4-5 miles dragged on and the last 3 I felt frozen and tight. All the things considered-a solid run.
Weekly Mileage: 50
Synopsis: very happy with my mileage considering the horrid temps. I was able to get two workouts in and a long run.
Tuesday, January 2nd-6.1 miles @ 7:05 pace. Back to the grind and battled through a very frigid morning with a real feel of -6. I picked up Riley for the last 1/2 mile just to let him know I did not forget him. Wishing and hoping this cold streak breaks.
Wednesday, January 3rd-7.8 miles on the treadmill at the Y. I need to do weekly workouts and do not have the motivation to go to battle on icy roads in frigid temps. The treadmill is the next best option. Warmed up for 2 miles and then did 5X1000m hard (5:20-5:10 p/mile pace*) with 4/10 of a mile jog recovery. Finished with 4X30 seconds H/E at 4:50 pace* on the machine. Tried to play with the incline a little but did not throw in hills.
*Happy with the workout but I am suspect about the pace. I know I did not have to contend with wind, hills, or freezing temps, but the fast paces did not overly tax me. Is my fitness improving or is the machine giving me an extra boost? I'm suspect about it, but know the workout was useful one way or another.
Thursday, January 4th-6.4 miles on snowy Misquamicut roads and through Champlain Park with Gazelle. A very unexpected big storm with blizzard like conditions hit which called for no school. As expected accumulation totals rose, my excitement increased. Not to my surprise, Gazelle was game for the adventure. I even took a planned dive bomb into a pile of snow in Misquamicut. Pace meant nothing and it was great fun out there.
 |
| Giddy |
 |
| No run like a snow run |
Friday, January 5th-a morning of more shoveling, which I actually enjoy. With another day off from school, I decided to stretch and do that kind of work for 40 minutes. Gave thought to a run but reminded myself to stay disciplined and take the off day.
Saturday, January 6th- 6.7 miles on the mill at the Y. It went like this: 2 mile warmup, 6X 1/4 H (5:35-5:40 pace) uphill (3.5-4.0) followed by 1/4 E at around 6:30 pace and 0 to .5. Finished with 10 minutes of easier running. Felt like another good, challenging workout. Hope this stuff translates to success in the outdoors. 6:16 pace for the run.
Sunday, January 7th-16 frigid miles through Misquamicut at an average of 6:43 pace for the run. With wind chills rising just above 0, I opted to keep my run as local as possible in case of a need to bail out. The first few miles were cool and I was pleasantly surprised by the pace. The middle miles were actually enjoyable as I was warming up and checking out the winter ocean scenery. The last 4-5 miles dragged on and the last 3 I felt frozen and tight. All the things considered-a solid run.
Weekly Mileage: 50
Synopsis: very happy with my mileage considering the horrid temps. I was able to get two workouts in and a long run.
Monday, January 1, 2018
December 25 through December 31
Monday, December 25th-Merry Christmas. 5 miles through Weekapaug with Shara. Did an extra mile of strides when we arrived home. Fun first Christmas with Haley, family, and dogs (they are family too).
Tuesday, December 26th-7 miles..first 6 with Riley mostly on Weekapaug Golf Course and final mile with Lulu. Spent the remainder of the day chasing tile and installing in a bathroom at my house with my Dad. Besides the tile chasing, good fun installing and learning from my Dad.
Wednesday, December 27th-11 mile Boombridge Loop with Gazelle. Love running through the rolling country roads and farms. Cold morning, solid pace. Finished with a 500 yd swim at the Y. Good stuff. Wish I had more time to fit in runs like this one.
Thursday, December 28th-a frigid 7 recovery miles at Ninigret with Mikey and Gazelle. I was wearing multiple layers of clothing and still feeling cool. Ninigret is one of my favorite spots to run and an added bonus to run with the guys. Unthawed at Dave's Coffee with a hot chocolate.
Friday, December 29th-4 frigid miles w Shara at 7:30 pace. Ran locally through a dirt road that I really enjoy running on. Normally I just do core on Fridays but took advantage of being able to run with Shara on a vacation day.
Saturday, December 30th-15 miles from the Arcadia Y with Gazelle. It was my first time running in this area and it certainly didn't disappoint. We ran a mix of very rural country, dirt, and snow covered roads. The big challenges of the day were frigid temps (around 10 degrees) and rolling hills. Quads sore at the end of the run but felt really good the rest of the day. Interesting note from the run: we only saw one vehicle for the first 10 miles. Ran at 7:02 pace for the run with a bunch of miles at sub 7 along the way. Calling this my first "official" long run for 26.2 training.
Sunday, December 31st-spent the cast majority of the day working on a bathing renovation project at my house. Huge kudos to my Dad for all of his help and guidance with it. It was such a busy day that I didn't get the chance to get out there until about 5:40 pm. It was frigid but I wasn't ended 2017 with a 0. I ended up running 4.1 miles around Weekapaug at an average of 6:55 pace.
 |
| Great spot. Mikey hates WINTER and is less than enthused by the temps. Photo courtesy of Jeff |
Saturday, December 30th-15 miles from the Arcadia Y with Gazelle. It was my first time running in this area and it certainly didn't disappoint. We ran a mix of very rural country, dirt, and snow covered roads. The big challenges of the day were frigid temps (around 10 degrees) and rolling hills. Quads sore at the end of the run but felt really good the rest of the day. Interesting note from the run: we only saw one vehicle for the first 10 miles. Ran at 7:02 pace for the run with a bunch of miles at sub 7 along the way. Calling this my first "official" long run for 26.2 training.
Sunday, December 31st-spent the cast majority of the day working on a bathing renovation project at my house. Huge kudos to my Dad for all of his help and guidance with it. It was such a busy day that I didn't get the chance to get out there until about 5:40 pm. It was frigid but I wasn't ended 2017 with a 0. I ended up running 4.1 miles around Weekapaug at an average of 6:55 pace.
 |
| NYE at Weekapaug Beach. 2017 was a good one!
Weekly Mileage: 54.6
Synopsis: Really happy with my mileage through the holiday season. It was a super busy week but I benefitted from having extra flexibility with time. I really enjoyed just about every run and plugged out my first "official" long run for my marathon training. Great way to end 2017 despite the frigid temps.
|
Subscribe to:
Posts (Atom)