Monday, May 28, 2012

5/28 - 6/3

Mon - Am 8m Memorial mile. Went the the Memorial mile this morning in Glens Falls 10th place 4:46 tough to race a road mile.
Pm 4m (30:07) Nice shake out run @6pm legs felt good after the long weekend.

Tues - 8.5m (1:01:08) Evergreen Loop+high school had to wait till 6:45 while the T-storms passed, it was a good run once everything calmed down.

Wed - 11m (Track) 4x2/3x4/2x8/3x4/4x2 half rest.
Felt really good to start out, legs got heavy about half way through the workout. I could feel the 2 races in 5 days, the times were still good but I felt a bit choppy running with a group today apposed to running solo. Overall happy with getting this workout done and continue to move forward.

Thurs - 9+ (1:03:38) Couldn't decided on a run so we just went and ran a random loop turned out to be a decent loop. Keep it relaxed legs were a bit tired from yesterday but all in all good run.

Fri - 0 work function(dropped the ball)

Sat- 9+ (1:02:22) in Keene very relaxing mix of roads and trails

Sun - 13m Pack Monadnock 10m ( unofficially dropped out after 4m and 2 bathroom breaks) tough course glad once my stomach was under control I jogged the remainder.

Finished the day up with some whiffle ball before the drive home.

Total 62.5 in 6days

Monday, May 21, 2012

5/21 - 5/27

Mon - 8.5m (1:00:12) Evergreen plus high school, keep it relaxed today had light rain the whole run. 8 x strides

Tues - 8m (50:46) Mapped out a 7m loop planned to take the first 3m relaxed then tempo the final 4m and a 1m cool down around the complex well Eric added on another 3. We hit 3m in 20:32 and noticeably picked it up, we covered the next 4m in 22:38 (5:37 pace) we spilt the work up pretty well I lead for the 1st and last mile Eric covered the middle. In the last half mile we have to cross Moe rd, there were 2 cars in the turn lane and they had the green light plenty of time to turn before we got there except for a mini van that couldn't accelerate we caught the van and almost came to a complete stop before we could get around the van (ppl in NY need to learn to drive)

Wed - 10m (Track) Work out was 5x800 (400 rest) 5x200 full rest. I hadn't really thought of times for the workout and didn't have much down time at work to think about it I was more thinking how would I feel after yesterday. To my surprise I felt really good,
Got lucky on the last 800 it matched up with Eric and Rich jumped in to help Eric pulled us through 400 in 73 and Rich pulled me through the end and also the 200's. The last sets were really when everything started to set in I death marched the cool down, felt better after pounding some gatorade. Good Day

Thurs - 9m (1:05:46) Felt really tired today took about a 2m before I started to feel like I was running normal. Hit up some trails to recover a bit quicker, we both spaced out for a while looping the trail and before we knew it we had already hit 45 mins looking forward to the weekend of racing and watching some ppl race.

Fri - 3m had to get a run in before work as we wanted to get the traveling started right when I got home to avoid traffic.

Sat - 15m In the morning we went to the Wachuesset mountain race. I struggled a lot with the technical sections but was a good change of pace. In the PM did a 3m shakeout in Burlington VT.

Sun - 9m Ran down to the start of the marathon then jogged around to watch at different points on the course. After everything was all said and done we made the 2.5m run back to the hotel.

Total - 63m

Good week 2 solid workouts and my first mountain race in 2 years. Need to continue building the mileage and get stronger.

Sunday, May 20, 2012

Bedford 5k

Today was the Bedford 12k & 5k, the 12k was a NE grand Prix which majority of people run. We arrived at 8am so that we could watch the 12k before hand, it was fun to watch the guys race at 10:50 I headed out for a warm-up to get ready for the 5k. Covered the last mile or so of the course and got changed up for the 5k, once at the line I did a few strides my legs felt ok hamstrings felt a little tight so i decided to do a few more strides and stretching. Had a few quick words with Eric and was off to the line. Once we were out I wanted to stay in control, had some guy sprint out for the first 400m or so after that I took over the lead and held it. Came thru the 1st mile a bit slower then planned wanted to be 5:15-5:20 to open instead I was 5:25 took a quick glance back and could still see a pack about 15-20 secs back. The second mile I really got into a grove through the neighbor hoods, mile 2 went by 10:38 (5:13) was a bit quick but i felt good. Over the last mile there were a few tight turns in which I got mixed up with the lead bike, after half a mile the lead bike turned off I no longer had anything to chase I tried to surge up the hill and move when I reached the track. I hit mile 3 in 16:13 (5:34) my slowest mile of the day.

10:38 (5:13)
16:13 (5:34)
16:50 (:36)

Overall I was very happy with today I ran much more even and felt stronger, I plan to continue with the training I am doing and look forward to getting ready for some bigger races.

Monday, May 14, 2012

5/14 - 5/20

Mon - 7m (47:45) did normal loop with Derrick, we got lucky to miss the heavy part of the rain. Followed it up with 6x strides + lifted upper/core

Tues - 7m went to Queensbury for a low key trail 5k. We planned to do this as a tempo workout the race started at 6 and we didn't arrive till 5:50 so no warm up took about 6-7 mins into the run till I felt good ended up 5th 17:47. At 2m I felt like i could close the gap on the 2 in front of me but keep in the back of my mind that I have a track workout tomorrow.

Wed - 9m ( Track work out) 6x400 , 6x200 (200 rest) Had some company on the workout today, Andrew decided to join in. We were a bit delayed today as the Albany team was working out a bit late tonight, it was ok though only about a 10-15 min hold up and they were quick to let us know when we were clear to go. Times : 74/74/74/72/72/71....37/36/36/34/34/31...Felt good today could tell I was a bit tired from the quicker run yesterday, the only thing I couldn't figure out was the 1st 200 not sure what was with that. After we went to TCBY and got some frozen yogurt.

Thurs - 8.5m (57:51) Did the evergreen loop and added on a section in Shen High, afterwards we headed over to RPI where Keene was at the ECAC championships. We were able to watch Paige and Hoyt race the 5k, they both ran well and it was fun to watch a track meet again.

Fri - 5m 35:07 in Keene on the rail bed with Eric

Sat - 8m (Bedford 5k) race report to follow

Sun - 10.5 (1:13:57) Beech hill from
Lake house w/ Najem and Eric. Awesome run, got dropped for a bit in the final mile Eric made a push for the town line ( a Keene thing) once Najem realized it was on I tried to go but those two can fly.

Total - 55 m felt good this weeke had a solid workout and a good race, next week I will be looking to crack into the 60m range and race a mountain race at wachusett. I did this race 2 years ago and it was a good time looking forward to it.

Sunday, May 13, 2012

Jog 4 Jugs 5k

Today was the Jog 4 Jugs 5k in Duanesburg NY, we arrived at 8:15 and I got out for a warm up with Nick Webster. We previewed the first part of the course the race also has a half marathon that runs with it, which was the race Nick was doing the half started 10 mins before the 5k which we didn't know until we got to the line. Once the fields we broken out I had a feeling it would be a solo effort, I knew it was a out and back with the second half having all the climbing so Eric told me to get out hard. I was looking for today to be a good workout and get a hard effort in before bedford next weekend. As soon as we took off I was out front solo and pushed the pace on the opening mile while still trying to stay in control ( form wise) I hit the mile at 5:07 this was the only split i had as the markers were set up for the half so they didn't match up for the 5k. I was happy with the effort and was able to snag the CR along with the win in 17:37, I struggled a bit with the last climb but felt if I was with someone I could have hung on. After I headed out for a cool down with Karen (who won the women's race and 2nd overall) we hung out until Nick finished the half and got the W there also. Overall it was a good day we had 3 out of 4 wins at the race, I am looking forward to next weekend and racing on a faster course.

Monday, May 7, 2012

5/7 - 5/13

Mon - 5m (36:07) evergreen loop with Eric. Good to catch up on the weekend, footwas good for 3rd day of not feeling anything from it
Tues - 7+ (49:30) meet up with Derrick, did the nomral loop around town. I cut out as we went by Shen to ensure that I didn't go much over 7, even thought I am feeling good I want to take my time I have some big plans for the fall and the biggest of them it to make it there healthy and in shape.
Wed - 7m (track workout) 5x400 , 5x200 (200 rest) 75/75/74/75/72/34/34/34/32/31
Today was the best I have felt in a while, I felt very smooth and relaxed the whole time bonus was nothing from my foot while in flats. I am starting to think that my foot might have been the best thing to force me to shut down for a little bit. Looking forward to the 5k this weekend
Thurs - 7+ (n/t) Beach wood loop kept it relaxed, tried to use my GPS watch couldn't get it to link up oh well no time needed on a recovery day
Fri - 5m (35:00) Evergreen loop felt like i was holding back (first time in a while) made a effort to keep it slow. Looking forward to the race tomorrow heard its a hilly / tough course which is fine by me looking for a good workout this weekend with the goal of being ready for the bedford 5k next weekend.
Sat - 7m Jog For Jugs 5k (race Report to follow)
Sun - 10+ (1:15:39) In PB..there are trails in NY very nice to run on some soft trails.

Total - 47m