June 16th through June 22nd

Sunday-31 mile ride with Gazelle and Eric Bogdan..
Highlights: Charlestown Hills, Muddy Puddin' sighting, Dave's Coffee
Awesome ride on a nice morning.

Monday-3+ miles at 445.

Tuesday-12 mile bike ride that incorporated 4X400 repeats (74, 72, 72, 70)

Wednesday-1 mile swim in Winnapaug Salt Pond.

Thursday-3 miles at 5 am.

Friday- 8 miles Summer Solstice Run at 5 am with Gazelle, Muddy, Miles, Boumenot, and Chris. It was the longest run I've been on in awhile.  This was one of the funnest runs I've been on in awhile.  Turns out, newbie Chris and I ran against each other a number of times during college.  He told me he ran a best of 1:52 in the 800m..wow, I never quite made it there!  We followed up the run with some body surfing.  Awesome.

WTAC TEAM SOLSTICE

Photos courtesy of Jeff "Gazelle" Walker

Saturday-
a.m.35 mile bike rambler with the Gazelle.   We went from my house to Bradford, to 216, to Chase Hill "Monster" road, crossed Route 3 towards Potter Hill,  headed downtown, shoot off Watch Hill, and then down to Weekapaug.  

We had some really good climbs and efforts on this ride.  

Towards the end of the ride, we stopped at the Weekapaug Innet for some coffees.

p.m. 3 barefoot miles with Gazelle and Matthew (aka. Gazelle Jr.) on the beach.  We followed this up with a 1/2 mile swim.

June 9th through June 15th

Sunday-4 miles, 6:30 pace w/ Lulu and stretched after.

Monday-45 minute spin class at Y with Gazelle.  Tough.

Tuesday-Dog Watch Fun Run 5k, 1802, 5:43 p/mile pace
Mile 1:5:51
Mile 2: 5:38
Mile 3: 5:45

Nasty night with massive rains and humidity.  The rain held off for the run itself.  I was able to make a quick one mile warmup. At the starting line I made a gentlemen's deal with Gazelle to run the first loop at 630 pace.  With the high humidity, I had no idea of pace and we were even chatting it up as we stayed within striking distance of the lead kid.  After cruising through the mile in 5:51, I apologized to the Gazelle for messing up.  He quickly said it was fine and that he'd finish the first lap at that pace.  After we came through the first lap, I pushed a little harder and separated from the lead kid.  Once I hit the second mile, I started to feel really heavy and relaxed a bit on the final mile reminding myself that I was there for a workout not race.  Short warmdown with Gazelle and a quick beverage before the rains returned.
(5)

Wednesday-
a.m. 1000yd swim at the Y with Gazelle

p.m.WTAC Tom McCoy Fun Run 5k
17:47...5:37 p/mile average

Mile 1: 524
Mile 2: 551 (horrible)
Mile 3: 538

With these races being put on by my club and being right down by the beach, they stand out as my favorite running events of the year.  The joy of a fun run is that people can run at whatever pace they'd like.  Prior to the run, I was contemplating what to do because my heel was really bothering me.  I could feel some pain and tightness throughout the day and certainly didn't want to make it worse. That being said, I also love to go to battle, especially in the 5k (hence my nickname).  After chatting up with friends and club members I watched the kids race take off.  It's always fun to watch the excitement on the little tikes faces.  I didn't really warmup for this one and kind of shook it off...it's a fun run, right?

As Tommy McCoy was about to start the run, I asked him to wait a second for Jeff.  I no sooner reminded Tom to wait for the Gazelle and there he was.   Some young guns immediately took it out and I jumped in the mix.  Moving through the first mile, I felt sore and tight.  I also felt someone right on my back.  Every time I took a corner, I tried to accelerate and lose him.  It's turns out this competitor was a high schooler named Nick Celico, who made some serious improvements from just a year ago.  I couldn't shake the kid.  He sat right behind me until around the 2 mile mark when I was finally able to make a small break.  From there, I was able to hold on to the finish.  Nick cruised in 10 seconds after me and the Gazelle came through shortly after that.


Fun night, but I'm feeling the need to take a few days off of running with my foot acting up.
(4)

Thursday-intention of doing another spin class, but it ended up being cancelled.
Hit the weights instead..did pullups, pulldowns, shoulder work, planks, and core.

Friday-1500yd swim at the Y.  This would be my last swim prior to them closing the pool.  This was a very solid workout!

Saturday-3 mile run with Lulu on the beach, followed up with a 12 mile ride on the hybrid. Met with Gazelle in the afternoon for what felt like a mile swim.

Totals:
Run miles: 4X, 16 miles
Lulu: 2X, 7 miles
Bike: 2X, 27 miles (equivalent)
Swim: 3X, 4000yd
Core/Strength: 1X, 45 minutes
Chiro Visits: 0

June 2nd through June 8th

Sunday-1/4 mile swim with Gazelle from the Town Beach.
While the water was still cool, it was much more comfortable than last week.  I'll take it.

YMCA Back Road Ramble, 3.3 mile race (that's what my GPS reports)
19:32, 1st
Results
I made a game day decision to run this race.  I have not been running much as of late and really missed the atmosphere that a race offers.  To me, races are electric.  Everybody seems positive and there is a good flow.  After registering, I ran a two mile warmup with Gazelle and Matthew.  Based off of their reports, the course was marked much better than last year.

Once the gun went off, I tried to establish a solid and maintainable pace.  Right off the bat, a high school kid hammered down the hill after the start.  I cautiously led chase and put some feelers out for him.  Shortly after, I was able to pull away from him and it was smooth sailing.  In my mind the next one I needed to run scared from was the Gazelle.

At the mile mark, I ran comfortably. From there, it was completely smooth sailing.  My second mile split was my slowest.  I felt tired but pretty strong finishing up.  Overall, I was happy with my performance based off of recent training.  I was thrilled to see another strong showing by WTAC with second and third place finishes by the Walkers.

The bottom line is ended up getting in a really good workout and had the opportunity to hang out with my running friends (even Jonny Miles showed up).  Enjoyed the post race barbecue!

Side notes:
This race was sort of a reunion for me. I worked at Camp Watchaug, where the race took place, for a summer in college about 10 years ago.  It brought back some fun memories of my younger days.

Watch out for the Walker kids...it's just a matter of time before Matt and Mark are faster than all of us..respect your elders!!
(7)

Monday-"So this is what it is like chasing a Gazelle on wheels."
Approx. 20 mile bike ride with Gazelle on beach roads.  The fog and low visibility led us to stay on these roads.  We hammered Ocean View Highway and Atlantic Ave really hard.  After looping around in Weekapaug, we then went at it again for one last charge down Atlantic.  As I pushed, Gazelle pulled away from me with ease.  Even as I jumped out of my seat and started pushing, I couldn't make any ground on him.  We had an awesome workout and I think my good friend is ready to rock the Mystic Tri.

Tuesday-Stonington Fun Run 5k. 18:31
Warmed up a couple of miles with Gazelle and did a bit more with Boumenot.
After racing Sunday and riding hard on Monday, it was my intention to take the day really easy.  Jeff, Mike, and I were discussing pace and had a plan to just settle in and roll.  Shortly after the start, I saw two lead guys pulling away.  "Do I chase them down I ask myself?"  "They aren't going too quick,"  I took the bait and caught up to the leader.  I started trying to chat it up with him and he told me he was looking to run 17 flat on the day.  I mentioned to him that today might not be the day for me join him.  Shortly after he told me this, I could feel the pace easing.  I then asked the kid what his PR was and he told me he was going for it (17:55).  I told him I would try to pace him to this time.  Unfortunately, the kid was unable to maintain his goal pace.  I stayed with him throughout and encouraged him throughout.

After finishing, I grabbed a quick, yet aggressive, cooldown with Gazelle.  It was all downhill from there...we got stuck having a free beer for doing the run out of the deck.  Living by ocean and having these opportunities make life really tough...
(6 miles)

Wednesday-a.m.1100 yd swim at the Y with Gazelle...did 2X2X50yd drills and was happy with my more consistent splits (38, 42) (39, 41).  We kept rest really short.  I felt really good afterwards.

p.m. Push-ups, bench press, curls, abs

Thursday-had a rocking headache and a retirement party to go.  What to do?..Hmm..take an Excedrin and do a strength workout.  Did a series of body weight squats, pushups, pullups, medicine ball twists, etc.  The Excedrin and workout did help.

Friday-445 Club from Boumenot's.
6 miles at around 7 min/mile.  Very solid run.  Mike gave Gazelle and I the grand tour of the Pawcatuck Roads.

Visited the Chiro in the afternoon

Saturday-Backwards Brick Workout with Gazelle and Gazelle Jr.
We started off by running the Backroad Ramble Course and then ventured out onto Watchaug Pond for a 1000yd swim.  The water was nice and warm today!  It was Matthew's first open water swim of the season. Solid workout and even more fun.
(3)

Totals:
Run:4x, 22 miles
Lulu:0 (she is ripping about this)
Swim: 3X, 2500 yds
Bike: 1X, 20 miles
Core/Stretch/Strength: 2X, 60 minutes
Chiro Visits: 1X

May 26th through June 1st

http://www.theday.com/article/20130528/ENT18/305289991
Nice job Crutch!


Sunday-40 mile ride with Gazelle and Boumenot.  Awesome ride through Greenhaven Road, Mystic, and back through Pawcatuck.  We stopped around the midway point and grabbed coffees at Mystic Market.  I feel like I'm starting to get acclimated to my brother's road bike.  We hammered out some good climbs on the ride and had some enjoyable descents.  Thanks to Mike for planning out this route.  I'm looking forward to continued rides throughout the summer.

Monday-48 degrees at the start ain't no thang..
7 am..run/swim combo planned with the Gazelle.
Ran 3 miles barefoot from the Town Beach to Seaside and back with Gazelle and Matthew.
Jeff and I then slipped into wetsuits and hit the water..After a few minutes of trying to get acclimated, we went for it.  All in all, we swam approximately 1/4 mile.  It sure was cold...we hope to increase duration and distance as the weather gets warmer.

pm-3 mile run with Lulu on the roads.  Heel was sore. Post run stretch

Tuesday-4 miles..
2 mile warmup
4X400 at Hell Field
75, 73, 73, 68..on one minute rest
1+ cooldown.
Calves very tight and blisters on my feet from yesterday's beach run..what a wimp!!

Wednesday-1000yd swim at the Y with Gazelle..500 warmup and a bunch of drills.  Solid workout.
p.m. 20 minute stretch

Thursday:
Quick 4X400 drill at Hell Field..no warmup..45 second rest..77, 72, 70, 69
Approximately 20 mile ride with the Gazelle from his house, to Dunns Corners/Bradford Rd, Rt. 216, and back down through Misquamicut. Throughout the ride I was having difficulty with the gears.  On Woody Hill Road I felt like a 10 yr old kid who just got his first ten speed.  Hopefully, I gave Jeff a good laugh.  Speaking of that devil, I was having difficulty hanging with him today.  In honor of Mike B., who ditched us, Jeff wanted to hit the Misquamicut area.  Here are a few scenes our friend missed out on.

                                                      "5k can't hang.."

                                                      I got my first new 10 speed..

                                             
Friday-445 Club with Gazelle
6 miles..6:29/mile..
It was quite humid for this show..Gazelle was ready to roll right off the bat.  For an early morning run, I felt like this one was a hammer show.  Happy with this run...only felt a bit on pain in the foot.

Saturday-4 miles..hot and humid..solid pace.
Post run stretch followed by massive amounts of yard work.

Weekly Totals:
Run Miles:5x, 21 miles
Lulu's miles: 1x, 3 miles
Bike: 2x, 60 miles
Swim: 2x, close to a mile

May 19th through May 25th

Sunday-35 mile bike ride with Gazelle and Boumenot.
Met up at Gazelle's, rode through the West & East Beach areas, then crossed up Route 1 through the Burlingame area, and came back to town through Bradford.  This ride serves as my new longest effort on the bike and I felt really good out there.  It's nice to be able to take away some positives while not being able to run.

Monday-4 miles barefoot on Weekapaug Beach with Lulu.
Funny how I feel less pain when running without any sneakers..

Tuesday-early AM sets of planks, bench press, pullups, abs, and stretching.

Wednesday-
a.m. Swam 1000yds with Gazelle in the early morning.  Tired.
p.m. 2.5 mile run with Lulu. Soreness/slight pain localized to the left knee and foot.  Stretched afterwards.

Thursday-20 miles of biking with Gazelle.  We averaged 18 mph throughout and were able to hit a max speed of 29 mph.  It was nice to finally ride on a road bike, but it definitely will take some time to get acclimated to.  Fun ride and good workout.

Friday-445 Club with Gazelle and Boumenot.
 Yes, we still exist!  We did a 4.5 mile loop from my house.  We averaged about 7 minutes/per mile.  I joked with the guys that this was my long run. Slight discomfort in the knee and heel...better than Wednesday.

-Chiropractor visit in the afternoon.

Saturday-1200 yd swim at the Y.  500 warmup, drills, 4X50 yd on minute... Followed up with a quick strength circuit session..bent over rows, pullups, planks, shoulder press..Felt tired for some reason today and feel like I did better in my session then I did in the water..

Totals:
Run-11 miles, 3x
Lulu run-6.5, 2x
Bike-55 miles, 2x
Swim-2200yd, 1X
Strength/Stretch-2X, 1 hr+
Chiropractor Visits: 1x

May 12th through May 18th

Sunday-Y workout
Arc Trainer: 20 minutes..got my sweat on!
Swim: 900 yds

Monday-Chiro visit followed by 3 miles with Lulu in about 20 minutes.

Tuesday-20 mile bike ride w/Gazelle.  We really were cranking at one point on Atlantic Ave...hit 30 mph..love the adrenaline.

Wednesday-1300 yd swim..took barely any rests, felt good.

Thursday-snuck in a 3 mile run w/ Lulu just before sundown.  Slight tightness/soreness in knee.  Heel bothering me less. Post run stretch.

Friday-1000 yd swim with Gazelle.  Nice to have him back in the pool to motivate me.

Saturday-3.5 mile run w/Lulu. Followed up with stretching.

Totals:
Run-9 miles
Lulu run-9 miles
Bike-1X, 20 miles
Swim-3X (3100 yds)

May 5th through May 11th

IT Band has put me on the DL...I plan on keeping my blog entries short for a while.

Sunday-12 mile bike ride
Monday-12 mile bike ride, stretch/Chiropractor Visit
Tuesday-Weights/Core core-tons of pushups, bent over rows, abs, etc.
Wednesday-1500 yd swim (most yards I've ever done.
Thursday-Weights/Core work-body weight squats, bench press, pullups, single leg squats, abs
Friday-1200 yd swim at 5 am..various strokes. Chiropractor Visit
Saturday-12 mile bike ride/foam rolling, 3 mile run

Run Miles: 3
Lulu Run Miles: 0
Swim: 2X
Bike: 3X
Strength/Core/Stretch:3X
Chiropractor Visits: 2