Monday, August 20, 2012

8/20 - 8/26

Mon - Am 3m (22:04)
Pm 7+ (49:56) Legs felt a bit tired but keep it nice and easy.

Tues - Am 4m (28:08) ran with Renee
Pm 7+ (51:19) Nice and easy, this cool weather makes running so enjoyable. Legs felt refreshed! looking forward to tomorrows workout

Wed - Am 3m (21:46) A tad cold this morning could have gotten away with gloves possibly ( in August???)
Pm - 12m (track) Had the planned workout of 6x1200 (400rest) 6x400 (400rest) this workout turned out to be much harder then I thought it would be. The 12's were to be at Half Marathon Pace and the 4's at 70-75 (work on speed when tired)
Times - 412/410/410/410/415/dnf
The 6th 12 I dropped from after 400 when I struggled through in 87, tried to walk it off grab a drink and get going for the 4's. Had nothing when I stepped back on the track the 1st was ok the second interval I death marched the final 100. Decided to call it a day, As Wilson has always told me listen to your body if you don't have it don't force it and if your feeling good just stick to the workout...Today was one of those don't have it type of days.

Thurs- pm 10m (1:10:15) no morning run today. Got home at 5, layed down till just after 7 I felt more tired today then I do when I run in the am. Keep it nice and easy, mixed and matched some runs together to get 70min..mapped it out when I got home bam 10 even.

Fri- Am 5m (36:57) still feeling a bit sluggish but today is a planned light day just a easy 5 hopefully I'll feel better come tomorrow

Sat- 0 hung out with the family

Sun - 10m (1:12:07) damn dog across the street woke me up at 630 decided I might as well go run before Sunday breakfast.

Total - 61m

Not a planned down week but things happen.

Thursday, August 16, 2012


Mon - 11m ( 1:13:10) Did our normal loop for 11 left before Eric and met him at approx 6.5m he only needed 7ish worked out well.

Tues - Am 3m (22:54 )
Pm 8m - Local 5k - The start was 5mins from the house so it seemed like a good idea to go. Got in a quick 2m warm up before going to the line, I wanted to try and do cut down miles which didn't quite happen the plan was 540/530/520...Ended up going 523/531/529/31 legs felt much better then on thursday might have run a seasons best had we went after it.

Wed - Am 3m (23:11 )
Pm 14m (track workout) 3m warm up/cool-down. The workout was 6xMile (400 rest) At goal marathon pace (545-600) splits were as follows 558/551/548/547/542/530. Rich had joined me for the first 5 he helped keep me in check. Felt really smooth almost had the thought that I could continue but gotta stick to the plan.

Thurs - Am 3m (24:02)
Pm 7+ ( 51:44)

Fri - Am 5m (34:19 )
Pm 7m (45:07)

Sat - 8m (56:09)

Sun - 15.25m (1:36:17) Finally hit my long run the way I was supposed to, felt smooth and relaxed for majority of the run the last 3.16 was at (5:55 pace).

Total - 84m

Another good week, starting to get excited for the fall racing. Got a couple races coming up over the next few weeks starting with alumni 9/1 followed by the dunkin 5k and the Philly Half.

Sunday, August 12, 2012

Cigna 5k

August 9th was the Cigna 5k we had headed up to Keene the night before to cut down on travel. We left Keene just before 4pm for the 620 start time. The trip was pretty quick with no real traffic issues. Once we arrived and got bibs we set out for a 3m warm up with the Keene guys. My legs felt a bit heavy to start the warm up but after a mile or so began to feel better. Once at the line I met up with San Wood and George Adams, we talked briefly and I knew me and Sam were chasing the same time. We got out And instantly were in a pack together working towards out goal time 1620 or better. I was slightly nervous after the opening mile 516 it felt a bit harder then expected which could have been the bump in miles or that we had 8 miles on the day prior to the start. We continued to push the second mile which has some down hill at the point I got in front of George and Sam as I tried to push the 2nd mile 5:17 I was starting to feel good and had the thought that I might be able to get close to my Pr, at about 2.5 the wheels started coming off which seemed to happen to most that I talked to, I struggled to the 3m 532 and tried to kick with what ever was left which wasn't much. I ended up finish in 16:41 which is my fastest 5k on the year other then my split from the 4m of 1640. Overall it was a fun time I would have liked to run faster but it seemed almost across the board everyone was a bit slower then expected. Next on the schedule will be the Keene state alumni race.

Monday, August 6, 2012

8/6 - 8/12

Mon - Am 3m (22:30) Legs we a bit sluggish this morning. New shoes fixed all the little pains that I was having.
Pm 7m (45:52) Ran with Eric, the plan called for 640-7 min pace. It was nice weather to run felt relaxed.

Tues - Am 5m (34:44) Felt good, it was pretty cool this morning Low 60's made the run more enjoyable.
Pm 7m (45:11) Did first 2m easy 14:05, from there we did 5x1min pick ups 450-500 pace. Derrick tagged along for the run. Felt a bit Sluggish after the pick ups I started to feel much better.

Wed- Am 3m (22:30) legs felt really fresh and had some pop. It was also nice and cool decided to Rick a long sleeve.
Pm 5m (38:xx) in Keene with Eric and Karen.

Thurs- Am 5m (36:20) easy shakeout.
Pm 10m Cigna 5k (16:41)

Fri- Am 5m (nt)
Pm 11+ (1:19:30) went out for 7, but we decided to hit some old trails and hit up goose pond. Good run and a nice swim

Sat- Am 3m (23:20) with Pete Thomas
Pm 9m (68:15) did hilly goose again before the alumni party

Sun - Am 3m (23:40) with Pete Thomas
Pm 9m (68:45) hilly goose

Total- 85