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.
Sunday, February 25, 2018
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.
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