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, January 23, 2018
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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Wednesday, December 27, 2017
December 18 to December 24
Monday, 12/18
5.4 miles with Riley at 7:05 pace on local roads. Barely made it out there this morning as the baby was up for a big chunk of the night. Thought about sleeping in, but knew the extra sleep wouldn't make me feel happier later in the day. I made it, but the early miles were a struggle.
Tuesday, 12/19
6.1 miles with the dogs at 6:53 pace. Ran Riley for 5 miles, Lulu for 1+. My calves were tight at the start so I took it easy at the start and just let the run come to me. When I was a college freshmen I had a teammate who used to always tell me, "sometimes you just need to let the run happen." He didn't love that I liked to push the pace. Even though I don't always follow his advice, his words resonated with me. Despite wet and darks roads, it was an enjoyable morning with temps in the high 30s and no wind.
Wednesday, 12/20
a.m. 4.3 mile dog jog. First with Riley and finished with Lulu. Temps were in the 40s. It was a nice morning to run. Calves still oddly sore and I kept it short since the annual Christmas Light Run was taking place at night.
p.m. 5 mile Annual Christmas Light Run. Been doing this run since at least 2013. Very happy to keep the tradition going. Solid group: Mikey B, Chris, JV, Gazelle, and Paul Gray. Thanks to Mikey B for organizing! Ran right around 8 minute pace
Thursday, 12/21
6.1 mile run..4+ with Riley, about another mile with Lulu, and finished with 6 strides for good measure. Felt better than previous days. Oddly, my hop flexor started bothering me later in the day. Think it could have been caused by playing gaga ball with the kids at school. A rest day should help.
Friday, 12/22
30 minute light stretch on very little sleep. Picked up my in-laws at midnight..feeling tired
Saturday, 12/23
7 miles on the treadmill in 42 minutes. It was a really raw day and I thought hitting the mill would be a smart move to test out my hip. Ended warming up for 10 minutes and then did an unplanned workout of 3X 5 min H/5 min E. H paces were between 5:15-5:18 and rest was around 6:30. Solid.
Ended up with a 200 yd swim in the pool trying to to loosen up.
Sunday, 12/24
Met up with Gazelle and Riley at Burlingame Camp Grounds for a run. Ran a mix of campground and Kimball trails. Very enjoyable run and good catch up with Gazelle.
Total miles: 41
Highlights: Keeping the Christmas Light Run tradition going and the run in Bgame with Riley and Jeff. It was also nice to get a workout in..even if unplanned. Downside: not getting an LR in.
5.4 miles with Riley at 7:05 pace on local roads. Barely made it out there this morning as the baby was up for a big chunk of the night. Thought about sleeping in, but knew the extra sleep wouldn't make me feel happier later in the day. I made it, but the early miles were a struggle.
Tuesday, 12/19
6.1 miles with the dogs at 6:53 pace. Ran Riley for 5 miles, Lulu for 1+. My calves were tight at the start so I took it easy at the start and just let the run come to me. When I was a college freshmen I had a teammate who used to always tell me, "sometimes you just need to let the run happen." He didn't love that I liked to push the pace. Even though I don't always follow his advice, his words resonated with me. Despite wet and darks roads, it was an enjoyable morning with temps in the high 30s and no wind.
Wednesday, 12/20
a.m. 4.3 mile dog jog. First with Riley and finished with Lulu. Temps were in the 40s. It was a nice morning to run. Calves still oddly sore and I kept it short since the annual Christmas Light Run was taking place at night.
p.m. 5 mile Annual Christmas Light Run. Been doing this run since at least 2013. Very happy to keep the tradition going. Solid group: Mikey B, Chris, JV, Gazelle, and Paul Gray. Thanks to Mikey B for organizing! Ran right around 8 minute pace
Thursday, 12/21
6.1 mile run..4+ with Riley, about another mile with Lulu, and finished with 6 strides for good measure. Felt better than previous days. Oddly, my hop flexor started bothering me later in the day. Think it could have been caused by playing gaga ball with the kids at school. A rest day should help.
Friday, 12/22
30 minute light stretch on very little sleep. Picked up my in-laws at midnight..feeling tired
Saturday, 12/23
7 miles on the treadmill in 42 minutes. It was a really raw day and I thought hitting the mill would be a smart move to test out my hip. Ended warming up for 10 minutes and then did an unplanned workout of 3X 5 min H/5 min E. H paces were between 5:15-5:18 and rest was around 6:30. Solid.
Ended up with a 200 yd swim in the pool trying to to loosen up.
Sunday, 12/24
Met up with Gazelle and Riley at Burlingame Camp Grounds for a run. Ran a mix of campground and Kimball trails. Very enjoyable run and good catch up with Gazelle.
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| A pretty excited guy |
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| The Overlook..cool spot |
Total miles: 41
Highlights: Keeping the Christmas Light Run tradition going and the run in Bgame with Riley and Jeff. It was also nice to get a workout in..even if unplanned. Downside: not getting an LR in.
Sunday, December 17, 2017
December 11 to 17
Monday, December 11th
6 miles. Feeling tired and lethargic I struggled out of bed but still made it out there. Ran first 5 miles with Riley and did final mile with Lulu. I had a definite case of the Mondays and it seemed like nothing was going my way this morning. Oh well...at least I made it out there. I sure did enjoy seeing the white stuff on the ground.
Tuesday, December 12th
6.1 miles...Ran first 4 miles with Riley and was feeling it again today. As the run progressed I felt better. Upon dropping Riley off, I was planning on doing a mile of strides and then would cool down with Lulu. Lulu had other plans and was waiting for me at the door upon my arrival in with Riley. I took her for a solid mile and then did 8X100m strides with very short rest. Since my motivation is so low do to morning workouts, I better at least stick to doing the strides a couple of times a week. Raw morning with some wind.
Wednesday, December 13th
6 miles @ 6:54 pace. It was a frigid (by my terms) morning with temps at 20 degrees and wind chills at 10. I even decided to hold my fearless companion back from the run. I wore three layers in most areas and it seemed to do the trick. Since I wasn't with the dog, I decided to mix things up by doing a chunk of my run in Robin Hills. I enjoyed the different scenery, small hills, and Christmas lights in here. I ended run an unplanned and not taxing progression from 7:30 down to about 6:30 miles.
*In one of my weird idiosyncrasies, I try not to run the dogs across Route 1. I avoid it as I would want the dogs to stay away in the event they got loose. The reality is we run parallel to Route 1 all the time...not sure it makes a difference and I would trust Lulu more than Riley if I were to cross with them.
Thursday, December 14th
7 miles in the SNOW! I knew a bit of snow might be coming along and was pleased to see the white stuff falling when I woke up. Riley and I covered 6 miles on quiet, snowy roads mostly in Weekapaug. Pace was slower (round 7 minutes) but I think it was from the coating being on the ground. If you know me, you know that I LOVE running in the snow. It's the best. Finished with a series of strides.
Friday, December 15th
40 minutes of core and strength work with Shara. Took a page out of my Dad's workout book and did a couple series of walking up and down my stairs with 35lb kettlebells in each hand. Also did planks, ab work, lateral movement exercises, and shoulder press. Good stuff.
Saturday, December 16th
7 miles of snowy campground roads and trails with Riley. It was an awesome day for it. Really enjoyed running through a couple of inches of the soft stuff and I think my sidekick did too. This kind of running is like therapy!
Sunday, December 17th
14.5 medium long run at an average of 6:35 pace on a chilly morning around the beach area. Overall happy with the run and pace, but I did end up getting tired around 8-9 miles. Ran into the RWYC Crew led by JV around Avondale. Wheezing and coughing post run from the wind and cold air.
Weekly miles: 46.7
Core: 1X40 minutes
Thoughts: Solid week. No workout but had fun running in the snow, on my long run, and doing strength work. Moving forward, I want to keep building the long runs and be careful not to run those runs too fast or slow.
6 miles. Feeling tired and lethargic I struggled out of bed but still made it out there. Ran first 5 miles with Riley and did final mile with Lulu. I had a definite case of the Mondays and it seemed like nothing was going my way this morning. Oh well...at least I made it out there. I sure did enjoy seeing the white stuff on the ground.
Tuesday, December 12th
6.1 miles...Ran first 4 miles with Riley and was feeling it again today. As the run progressed I felt better. Upon dropping Riley off, I was planning on doing a mile of strides and then would cool down with Lulu. Lulu had other plans and was waiting for me at the door upon my arrival in with Riley. I took her for a solid mile and then did 8X100m strides with very short rest. Since my motivation is so low do to morning workouts, I better at least stick to doing the strides a couple of times a week. Raw morning with some wind.
Wednesday, December 13th
6 miles @ 6:54 pace. It was a frigid (by my terms) morning with temps at 20 degrees and wind chills at 10. I even decided to hold my fearless companion back from the run. I wore three layers in most areas and it seemed to do the trick. Since I wasn't with the dog, I decided to mix things up by doing a chunk of my run in Robin Hills. I enjoyed the different scenery, small hills, and Christmas lights in here. I ended run an unplanned and not taxing progression from 7:30 down to about 6:30 miles.
*In one of my weird idiosyncrasies, I try not to run the dogs across Route 1. I avoid it as I would want the dogs to stay away in the event they got loose. The reality is we run parallel to Route 1 all the time...not sure it makes a difference and I would trust Lulu more than Riley if I were to cross with them.
Thursday, December 14th
7 miles in the SNOW! I knew a bit of snow might be coming along and was pleased to see the white stuff falling when I woke up. Riley and I covered 6 miles on quiet, snowy roads mostly in Weekapaug. Pace was slower (round 7 minutes) but I think it was from the coating being on the ground. If you know me, you know that I LOVE running in the snow. It's the best. Finished with a series of strides.
Friday, December 15th
40 minutes of core and strength work with Shara. Took a page out of my Dad's workout book and did a couple series of walking up and down my stairs with 35lb kettlebells in each hand. Also did planks, ab work, lateral movement exercises, and shoulder press. Good stuff.
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| I tried something different and walked up and down my basement stairs with a 35 lb kettlebell in each hand. Good stuff. Inspired by my Dad |
Saturday, December 16th
7 miles of snowy campground roads and trails with Riley. It was an awesome day for it. Really enjoyed running through a couple of inches of the soft stuff and I think my sidekick did too. This kind of running is like therapy!
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| Snowy Bgame Trails |
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| One satisfied and happy pup |
Sunday, December 17th
14.5 medium long run at an average of 6:35 pace on a chilly morning around the beach area. Overall happy with the run and pace, but I did end up getting tired around 8-9 miles. Ran into the RWYC Crew led by JV around Avondale. Wheezing and coughing post run from the wind and cold air.
Weekly miles: 46.7
Core: 1X40 minutes
Thoughts: Solid week. No workout but had fun running in the snow, on my long run, and doing strength work. Moving forward, I want to keep building the long runs and be careful not to run those runs too fast or slow.
Sunday, December 10, 2017
December 4 to 10
Monday, 12/4
6 miles..5 with Riley and 1 with Lulu. Chilly morning but enjoyed the moonlit roads and quiet run.
Tuesday, 12/5
6.2 miles with the dogs followed by 6X100m strides in front of my house to close out the run. Wind was up and miserable at times. Despite the wind, I do enjoy how quiet and peaceful these runs are. Feeling sluggish as usual.
Wednesday, 12/6
7.5 miles..2 mile warmup, 8X400 with 250 jog rests with Riley. First 7 reps were all between 80-81. Consistent but not as fast as I was hoping. I took a little extra time before the last one and finished off with a 74 which was better. While I may not have been thrilled with the speed of the reps, I was happy my mile splits during the workout (6:19, 6:13, 5:57). Ran home and then picked up Lulu for another mile.
Thursday, 12/7
5.5 miles with Riley. Cool but enjoyable run. Saw JV during the first mile (it's always a highlight of my morning runs). Coming back up Noyes Neck, I could hear some serious howling coming from the farm that sounded like more than one dog. A pack of coyotes? Not sure.
Friday, 12/8
35 minutes of stretching. The combination of rest and light stretching is probably more helpful than I know.
Saturday, 12/9
12.6 miles in the sleet. 1:24, 6:38 pace. Solid for not pushing the pace. However, this was a sufferfest for other reasons. With an original projection of 3-5 inches of snow, I was excited to think about the prospect of running in the white stuff. The storm kind of fizzled and I had to settle for running in sleet. I layered up but within 10 minutes of the run I was soaked. For the first 6 miles I enjoyed the weather and run but the last 6+ were really tough with numbness, which felt like frost bite on my a few of my fingers. Upon arrival home, I was in some pain for a while as I tried to defrost those fingers. A post run warm shower was fantastic. I highly underestimated the weather today. Not smart.
Sunday, 12/10
5 miles with Riley. Started on icy and snowy roads. We then ran on the sand trail for a bit, which was really slow but fun. Very enjoyable. Would have stayed out longer but was pressed for time.
Weekly miles: 43
Core/stretch: 1X35 minutes
Synopsis: A fine week of running. I'm starting to think more about marathon training and that build up. It was good to get both a workout and long run in this week. I'm trying to build those long runs so I am ready for the grind come January.
6 miles..5 with Riley and 1 with Lulu. Chilly morning but enjoyed the moonlit roads and quiet run.
Tuesday, 12/5
6.2 miles with the dogs followed by 6X100m strides in front of my house to close out the run. Wind was up and miserable at times. Despite the wind, I do enjoy how quiet and peaceful these runs are. Feeling sluggish as usual.
Wednesday, 12/6
7.5 miles..2 mile warmup, 8X400 with 250 jog rests with Riley. First 7 reps were all between 80-81. Consistent but not as fast as I was hoping. I took a little extra time before the last one and finished off with a 74 which was better. While I may not have been thrilled with the speed of the reps, I was happy my mile splits during the workout (6:19, 6:13, 5:57). Ran home and then picked up Lulu for another mile.
Thursday, 12/7
5.5 miles with Riley. Cool but enjoyable run. Saw JV during the first mile (it's always a highlight of my morning runs). Coming back up Noyes Neck, I could hear some serious howling coming from the farm that sounded like more than one dog. A pack of coyotes? Not sure.
Friday, 12/8
35 minutes of stretching. The combination of rest and light stretching is probably more helpful than I know.
Saturday, 12/9
12.6 miles in the sleet. 1:24, 6:38 pace. Solid for not pushing the pace. However, this was a sufferfest for other reasons. With an original projection of 3-5 inches of snow, I was excited to think about the prospect of running in the white stuff. The storm kind of fizzled and I had to settle for running in sleet. I layered up but within 10 minutes of the run I was soaked. For the first 6 miles I enjoyed the weather and run but the last 6+ were really tough with numbness, which felt like frost bite on my a few of my fingers. Upon arrival home, I was in some pain for a while as I tried to defrost those fingers. A post run warm shower was fantastic. I highly underestimated the weather today. Not smart.
Sunday, 12/10
5 miles with Riley. Started on icy and snowy roads. We then ran on the sand trail for a bit, which was really slow but fun. Very enjoyable. Would have stayed out longer but was pressed for time.
Weekly miles: 43
Core/stretch: 1X35 minutes
Synopsis: A fine week of running. I'm starting to think more about marathon training and that build up. It was good to get both a workout and long run in this week. I'm trying to build those long runs so I am ready for the grind come January.
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