Sunday, May 22, 2016

5/16 - 5/22

Mon - 9m (1:04:07) legs felt surprisingly good after 2 races this weekend

Tues - 5m (35:39) Got home late from work, didn't have much time or energy

Wed - 10m (Track) 3 Sets of 1 mile @ Tempo, 3x200 (200 R)
Met Alex @ UNH for a workout. Plan is to do these weekly and get going for the year. Put myself in a bit of a hole in the first set, plus a little confusion.

           548/39/38/39
           541/36/35/34

Thurs -  6m - (45:58) holy hell my legs are tired. Found a grass field and did loops to get off the road.

Fri - 5+ (37:48) easy shakeout before tomorrow's race.

Sat - AM 8m (Get fit in May 5K) 18:12 (4th Male) WTF!!!! Felt good the first half of the race, legs were responsive and smooth. Right at half way tightened right up and went backwards, ended up falling out of the money and could never get back in.

Sun - 14++ (1:44:06) Met Alex and Jason at the rail trail in Newmarket, good trail running all the way to Manchester. We discussed a long run some day to cover the whole trail. Felt good till 11/12 miles legs started to get heavy and fell off the pace a bit...good mentally need to get my strength back!

Summary - 61m - 1 good workout, a poor race and a solid long run. Next week is the VCM relay (should be tough)


Friday, May 13, 2016

5/9 - 5/15

Mon - 8++ (61:29) decent loop on the back side of Barrington by the pond- has some good rollers thru the frost half.

Tues - 9+ (68:38) in Davers with Casey (college teammate) mix of roads and trails.

Wed - off got home late last night and told felt mentally tired..played basketball instead.

Thurs - 8.5m (57:04) in Dover with Alex, felt good run was conversational.

Fri - 6+ (42:49) Started to down pour right before I got out the door. Decided to stay on the back roads and avoid the main roads as much as possible.

Sat - 10m (Peepers 5k) headed over to the local Peeper 5k (.5m from my house) I knew Alex would be coming but wasn't sure who else might show. Game plan was simple if I was in the top 3 or had a shot at it I would race or keep racing if not I would shut it down for tomorrow. After the opening mile I was well out of the race, I backed off and finished up 7th in 18:44.

Sun - am - 8m (Spirt of recovery 5k) This race is part of the Dover race series, I wanted to make sure I was there as I missed the first 3 races. Warmed up over the course which had some good hills and a lot of wind. It was clear early there was a hand full of guys that could be in the front pack, once the race was off we broke into two groups. After the first mile it was clear I was racing for 3rd, on the down hill Miles Brady built up a good gap that I wasn't able to cover. I tried to close it up over the last mile but was barely gaining ground. Finished up 4th in (17:51) better then last week. 



Summary - 54m (6days) legs are feeling better and more adjusted to being back in NH. Made the plan with Alex to begin working out, i know I still have a ton of work to do hoping by the fall to be back running fast again.

Monday, May 2, 2016

5/2 - 5/8

Mon - am - 3+ (24:39) lucked out and got done before the rain started.

PM - 5m (35:53) @ hotel

Tues - 10m (1:16:15) first couple with the girls while they warmed up. Rest with Aaron on roads and trails.

Wed - 8+ (58:22) Solo around town, over dressed, prepared for 40's and rain and got no rain.

Thurs - AM - 3+ (26:47) sweet rd loop

Pm - 6m (East Berne 5k) A weekly Pub race in East Berne NY. Decided to go up and see what the course was like. I knew it was hilly and the last mile was down hill. Got out hard and tried to chase Macknight as long as I could (fully knowing he is a better climber and let's be honest just a tad faster) I realized early that my climbing legs weren't there. I was caught in the hills of the 2nd mile by Ray, he quickly opened a 5-7 sec gap. As we hit the down hill I continued to work to close the gap (didn't want to be that guy who went out hard and died) was able to catch up with a little over 800 to go and continue to move on the downs and finish 2nd in my 1 and only run to the pub race.
Above is the elevation profile for the East Berne 5k (out and back course)

Fri - Am - 5+ (40:52) had to run over to Malta and pick up my car at the parking lot I left it at last night for the race.

Pm- 4++ (nT) met Renee at the track dos the warm up and recovery jogs with her.

Sat - AM - 5m (39:07) with KQ around the neighborhoods.

Sun - Am 9m (moms on the run 5k)
My first race of the Dover race series, I arrived just before 8am and spotted double J in the parking lot. After picking up bibs (and watching Jim struggle with his area code) we headed out for a course loop. Felt pretty good on the warm up and thought I could build off last weeks race. The first mile has some down hill so I was expecting to see a little faster of a split, when I came across in 5:30 I switched to trying to maintain the effort. I could tell Thursday's effort was still there and was unable to go any faster. Managed to hang on for 2nd and get some points.
Coming into the finish



Pm - 4m (30:10) nice easy shake out

Summary - 63m - 2 ok races. Continuing to build back up, this next week will be interesting with starting a new job and being back home.


Thursday, April 28, 2016

4/25 - 5/1

With this week being my 2nd to last week in NY it's been anything but relaxing. The plus side is the running is starting to come around.

Mon - 7m (51:08) round lake bike path on the cinders. Legs felt good after yesterday's effort at James Joyce. Clearly showing I am fitter and should be able to push more.

Tues - am - 3+ (25:59) w/ Renee, KQ and  Eric. Had an early start job so needed to keep it short.

Pm - 5m (35:30) felt a bit off, hoping a small change in diet helps and better hydration.

Wed - 10m (1:06:56) Met Sean at the Corning Perserve in Albany. We planned out to cover 10m with 5sets of 5 min on 3min off pick ups in the run. Felt good on the pick ups while focusing on form (leaning back to much) other then a minor hiccup of my shoes to tight and my feet going numb it was an overall good workout.

Thurs - Am - 3+ (27:10) really didn't want to get up, glad I knew Eric and Mullens were running as well.

Fri - Am - 3m (23:33) got to the hotel late..12hr day and driving to the city I changed the plan from a PM run to an AM run.

PM - 5m (34:33) normal loop with Macknight.

Sat - 8m - Spring forward 5k - 1st OA (17:31) not a great time but faster then 2 weeks ago and solo after the 1st half mile. Felt strong till around 2, started to hurt a bit but held the pace..plenty of work to be done 

Sun - 15m (1:47:58) Went to the historical Saratogoa battlefield, had a group of 9 going varying distances. 1 loop is just over 10m with a few places to make a cut off. Good overall run with some nice rolling hills.

Total- 59+ for the week. 1 good workout and 1 ok race

Tuesday, April 26, 2016

Building back / Big moves

After a winter of sub-par racing and general lack of interest I decided to take some time off in mid March. Since then I have been building back up and trying - key word there to not doing anything stupid (like jumping back into workouts) - (fail) I've jumped into a few races some I have been ok with others not so much. 
I had begun to build out a race schedule to give myself some goal races - which is now taking a big change, as I am moving back to NH (Dover) it will be like starting over, need to find new places to train and new people to train with. Hoping to not lose to much steam and keep working towards getting faster again. A key will be to keep the blog updated to keep myself honest.

Tuesday, December 29, 2015

2015 Review/ 2016 Preview

2015 - Was a good year of training and some good races. I was able to get my back under control and begin training the way I felt I should be training. I saw some PR's along the way not only in races but in single weekly highs and a yearly high. I lined up for 2 marathons, a spring and fall - the spring didn't go as planned. The fall was a good race but didn't feel the way I would have liked early, I still managed to be close to my PR.

Some 2015 highlights:
5k - 16:45 (Octoberfest)
5m - 27:45 (Delmar Dash)
Marathon - 2:48:22 (Hartford)
YTD - 3,636 

Looking forward to 2016:
I have some old goals I want to chase down now that I have been able to stay healthy. I want to take a crack at my PR's, across the board and see what I can get back to. I want to keep my miles going and not drop down, as far as marathons go - I plan to hold off till the fall and work on some speed and lowering my times at other distances. As well as get back to some trail and maybe a few mountain races!

Goals:
Mile. - 440
3k - sub - 920
5k - sub 16
Half Marathon - sub 1:15
Marathon - sub 2:40

Sunday, October 18, 2015

Hartford Marathon

Saturday, October 10th - Hartford Marathon!
After getting dropped off about a mile from the start, we jogged over and got into the Seeded start. Pete and I were positioned in the 3rd row, we got out relaxed and stayed right with one and other. The plan was to run 605-615's for the first 15-20, the first mile starts with some down hill and you still have the half guys with you. We hit the first mile in 6:00 all things considered right where we should be. 

The next few miles clipped by around the same and we hit the first 10k in 37:40 (6:05 pace) somewhere around 8m I started to notice my quads already getting tight, this was a little concerning but I also figured they would loosen back up. Shortly after this point Pete started to bring the pace back down, I tried to cover but wasn't keeping up. At 10m (61:07) I was back about 10secs of Pete and figured I would latch onto a group and keep plugging away.

I was able to get with a group which consisted of the 2nd & 3rd place females. My pace had slowed but I was working with the group and we seemed to be staying steady, between 15 & 16 I made a quick bathroom break. I was surprised by this as I'm usually not that hydrated. There were some plus and minus to this, I no longer was thinking of having to piss but now was 35-40 secs back of the pack and alone.

The next 5-6m I ran solo trying to get back up with the group, but wasn't really making up any ground. I had myself a 1st class ticket on the pain train and no one to suffer with! Around 23 I heard Renee and Erin and was able to snap out of it for a little, there were a few people coming back to me and I pressed to catch them. I could also hear someone closing in and the cheers being closer and closer, I got a quick look around a turn and saw it was Dan Verrington. I knew he would catch me (extremely tough) but also knew he would drag me along with him. Just after 25 he went by and I tried to follow, I was able to keep Dan close enough that I caught some more people in front of me but no quite close enough to catch him.

I finished up 30th in 2:48:22 (18 secs off my PR) although it wasn't the time I was looking for I was happy to take a step in the right direction. This was my best marathon since my debut and I know the training is working, I also know I need to add a few more elements (some 10-15m tempos) into the mix.




Friday, October 9, 2015

10/5 - 10/11 Race week

Mon - off planned rest day. Took an Ice Bath.

Tues - 615pm - 7m (52:17) in Clifton Park w/Gavs

Wed - 6pm - 5m (track) 4x200 easy warm up with the guys followed by some 2's with Pete some final prep.
Times - 33/34/33/32

Thurs - 620pm -  3+ (23:42) sweet rd

Sunday, October 4, 2015

9/28 - 10/4

Monday - 515am - 3+ (24:44) Sweet Rd loop
6pm - 5m (36:09)

Tuesday - 620pm - 10m (1:10:29) Struggled getting out the door, once I was out ran some good loops in the neighborhoods.

Wednesday - 6pm - 9m (Mile/2x800/4x400 - Half rest) Met with the group for the classic keene state workout. Left Hamstring was a little tight, decided for some extra drills. Overall really happy with this workout, felt strong and smoother.

Results - 505/231/234/77/75/71/68

Thursday - 505am - 4m (31:28)
6pm - 5.5m (41:32)
730pm - 1hr massage

Friday - 515pm - 10+ (1:14:48) in Ballston Spa with Shaun and Macknight

Saturday - 8am - 10+ (1:21:09) in Albany w/ KQ (the other group went for  a 12m loop) Hit up City Beer hall after for some brunch.

Sunday - 9am - 12m (1:26:25) w/ Jim, Aaron and Pete - did the barn loop, keep it relaxed ready for next weeks race!

Summary - 69m - 1 good workout, I always struggle with the taper feel like I'm not really training. Just need to stay relaxed next week and be ready to roll on Saturday.

Sunday, September 27, 2015

9/21 - 9/27

Mon -620pm -  9m - (1:10:02) Nice and easy run

Tues - 515am - 3+ (25:05) Sweet Rd

510pm - 8m (57:36)

Wed - 615pm - 13m (The Michigan)

Track sets - 512/353/230/69

Road - 558/549/550/548

Thurs - 5am - 4.5m (35:07) W/ Renee & Diana

545pm - 7+ (54:07) w/Macknight

Fri - 5am - 6m (47:40) W/ KQ & Diana

7pm - 4m (31:24)

Sat - 10am - 7m (Spaten Sprint 5k) 7th overall 16:45

Sun - 420pm - 14++ (1:44:28) over to burnt hills and looped back around. W/Macknight

Summary. - 77m, 1 good workout and good race. Fastest 5k of year - right in time.