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.
Wednesday, December 26, 2018
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.
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| 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.
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| 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. |
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| 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
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