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.
Sunday, January 28, 2018
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.
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| Giddy |
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| 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.
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| 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.
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| 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.
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