Mon- 6+ (44:11) nice shakeout run in between the snow and freezing rain. We had about an hour gap between them to sneak a run in.
Tues - 7+ (51:44) didn't get out till 8:30pm it was raining from 5-8 we checked outside at 815 and realized we had a gap between the rain storms.
Wed - 9+ (1:01:22) Overdressed with (half-tights, long and short sleeve, hat and gloves) Big surprise considering its still January. Other then that it was a perfect night for a run, slight fog in some areas and minimal traffic.
Thurs - 8m (58:05) complete change from yesterday...back to cold and windy. Got out the door fairly early tonight before we head out for a bit for Eric's bday!
Fri - 0m Was a bit lazy today, was feeling a bit under the weather. Made the decision to take a day off and get some extra rest.
Sat - Am 5m (33:57) Got out early, keep it really relaxed and felt really comfortable.
Pm - 7m (44:17) Got out around 3pm and just wanted to cover some distance, made a decision on some loops around the area felt really relaxed and could have keep going.
Sun - 20m (2:11:30) Went down to Albany to do the winter series run. They had a 4,10 and 20 mile race, a lot of people were doing the 10 and trying to chase some fast times. Myself, Jim and Joe were all doing the 20m and were looking for a long run, both of those guys are real tough runners. We keep it at a honest pace and Joe had us bouncing between 6:25 - 6:30 pace, I was a bit nervous when I heard the pace only 5m into the run but figured it didn't feel hard so I would stick with them. I stayed with them until about 15m when I originally thought I had fallen off the pace, I continued to cruise along and remind myself it was only a long run and that I didn't want to go to the well to try and catch up. Found out shortly after the finish that they had cranked the pace down to 6:0x's for the final 5m. Overall a great run and good way to finish off the week.
Total - 63m
Happy with the week and looking forward to racing next week at the bradford 5m. This was also a big confidence booster with DH Jones being 3 weeks away. Starting to think I am rounding into shape and ready to run a good race.
Tuesday, January 29, 2013
Wednesday, January 23, 2013
1/21-1/27 no terrier
Mon - 0m had a going away event for a co-worker. Took a day to relax before I start to bring the miles back up. After Sundays race it confirmed I won't be at the terrier invite haven't run fast enough.
Tues 9+ on the treadmill at PF not sure the distance 100% as on of my ear buds feel out I hit the stop button at about 6m and had to restart. Ended up doing my like 2m with no music as I tried new headphones and they wouldn't stay in. Got some lifting afterwards.
Wed - 9m (60:48) on the treadmill again, this time no real head phone issues. Cracked it down to 520 for the last 2m and with about 200 to go as I hit a hour the treadmill threw a curve ball (cool down) changing the pace very quickly I was able to recover and get it back to 7min pace to close out the 9.
Thurs- 0m felt pretty tired all day and decided to take a nap when I got home. This turned into sleeping till 8 at that point I knew the gym wasn't going to happen. Made some dinner then back to bed at 1030 for a total of 13hrs of sleep.
Fri- 5m (39:40) finally out doors!! Felt a bit off being out side but we were able to get in a easy jog instead of using the treadmill.
Sat- 12m (1:24:xx) in Ballston spa with the willow crew. A bit cold to start but not bad once we got going. Afterwards we headed to Lowell to meet Brandon and Mel, then off to BU to watch Rupp race the mile..it was awesome.
Sun- 15+ (1:42:20) from my parents house. Went down thru Dover then back up the back roads to complete the loop. It was awesome out, a little bit of head wind coming back to Barrington but still a great run.
Total - 50m (5days)
No workout this week with being on the treadmill. Be back to working out this up coming week and possible race at Dartmouth.
Tues 9+ on the treadmill at PF not sure the distance 100% as on of my ear buds feel out I hit the stop button at about 6m and had to restart. Ended up doing my like 2m with no music as I tried new headphones and they wouldn't stay in. Got some lifting afterwards.
Wed - 9m (60:48) on the treadmill again, this time no real head phone issues. Cracked it down to 520 for the last 2m and with about 200 to go as I hit a hour the treadmill threw a curve ball (cool down) changing the pace very quickly I was able to recover and get it back to 7min pace to close out the 9.
Thurs- 0m felt pretty tired all day and decided to take a nap when I got home. This turned into sleeping till 8 at that point I knew the gym wasn't going to happen. Made some dinner then back to bed at 1030 for a total of 13hrs of sleep.
Fri- 5m (39:40) finally out doors!! Felt a bit off being out side but we were able to get in a easy jog instead of using the treadmill.
Sat- 12m (1:24:xx) in Ballston spa with the willow crew. A bit cold to start but not bad once we got going. Afterwards we headed to Lowell to meet Brandon and Mel, then off to BU to watch Rupp race the mile..it was awesome.
Sun- 15+ (1:42:20) from my parents house. Went down thru Dover then back up the back roads to complete the loop. It was awesome out, a little bit of head wind coming back to Barrington but still a great run.
Total - 50m (5days)
No workout this week with being on the treadmill. Be back to working out this up coming week and possible race at Dartmouth.
Thursday, January 17, 2013
1/14-1/20
Mon - 0 scheduled day off. Was nice to relax and get everything together for the week without having to worry about time to run.
Tues - 10.5 (67:57) met up with Derrick and did a loop with him. Then added on thru the neighborhoods. Felt relaxed and easy.
Wed- 8m (workout) did 6x4/6x2 alternating all on 200 rest. Went really well was able to run smooth and felt like I had some extra gears if I needed them. Times: 72/35/72/35/73/35/72/34/72/34/70/33 did the workout on the side road which I am starting to get used too. Looking forward to the GBTC meet this weekend.
Thurs - 9+ (62:14) nice and easy recovery run. A bit chilly out tonight but nothing to bad.
Fri - 7.5 (52:43) Really cold out tonight, we decided to just do a out and back thru the high school. Running wise everything was good the temps tho sucked I hate having to wear that much cloths to run and not freeze.
Sat - 5+ (33:09) Was a bit over dressed really didn't need the jacket or hat, wasn't really paying attention to my watch just tried to keep my breathing and form relaxed. Cruised thru the run with little effort, seems things are starting to line up.
Sun - 8m went to the GBTC track meet, pretty easy ride down in the am, planned to run the mile/800 had some hopes that I would get a break thru race didn't quite happen. Ended up 4:48 for the mile just didn't have that confidence to try and run with the leaders. The 800 was a bit of. A rush I expected to have the invite then at least one open heat before me. Ended up just being one open heat, I was one of the last seeds and knew I would get pulled out fast. Which was a bit of a confidence boost to get out fast and not die to bad.
Not sure when the next race will be with the restrictions on the next few meets maybe Dartmouth or I will hold off till the USATF meet.
Total - 49 miles
The next few weeks I gotta bump the miles a bit and keep doing the speed work.
Tues - 10.5 (67:57) met up with Derrick and did a loop with him. Then added on thru the neighborhoods. Felt relaxed and easy.
Wed- 8m (workout) did 6x4/6x2 alternating all on 200 rest. Went really well was able to run smooth and felt like I had some extra gears if I needed them. Times: 72/35/72/35/73/35/72/34/72/34/70/33 did the workout on the side road which I am starting to get used too. Looking forward to the GBTC meet this weekend.
Thurs - 9+ (62:14) nice and easy recovery run. A bit chilly out tonight but nothing to bad.
Fri - 7.5 (52:43) Really cold out tonight, we decided to just do a out and back thru the high school. Running wise everything was good the temps tho sucked I hate having to wear that much cloths to run and not freeze.
Sat - 5+ (33:09) Was a bit over dressed really didn't need the jacket or hat, wasn't really paying attention to my watch just tried to keep my breathing and form relaxed. Cruised thru the run with little effort, seems things are starting to line up.
Sun - 8m went to the GBTC track meet, pretty easy ride down in the am, planned to run the mile/800 had some hopes that I would get a break thru race didn't quite happen. Ended up 4:48 for the mile just didn't have that confidence to try and run with the leaders. The 800 was a bit of. A rush I expected to have the invite then at least one open heat before me. Ended up just being one open heat, I was one of the last seeds and knew I would get pulled out fast. Which was a bit of a confidence boost to get out fast and not die to bad.
Not sure when the next race will be with the restrictions on the next few meets maybe Dartmouth or I will hold off till the USATF meet.
Total - 49 miles
The next few weeks I gotta bump the miles a bit and keep doing the speed work.
Wednesday, January 9, 2013
1/7 - 1/13
Mon- 0 scheduled day off. After a long day at work I decided to take the day off instead of doing a shake out. Used the new mini pizza stone I received over Christmas. And made a spinach and kale pizza. The pizza was great pizza stone 1 use only I guess.
Tues - 10m (68:18) met up with Derrick at 6pm (he is coming back from a hip injury , modified loop to keep his miles lower. Then added on to get the full distance. Had a quick snack then to PF for some lifting
Wed- 8m another longer day at work lead to me not getting out the door till 7pm for my workout. I made the trip to par del rip (a back road) to do the planned 4x2/2x4/1x8/2x4/4x2 workout. With it being on the road and at night we use the side streets as markers which make some of the reps a bit longer. One would thing no big deal but trying to rip a 200 and having to go 7-8 seconds longer just plan sucks!!! The times are converted to meet the planned workout 33/34/34/35/73/71/231/70/73/33/34/34/34. Overall not a bad workout I was a bit over dressed but happy I got the work in.
Thurs - 7m (45:32) was a weird day after lunch today I became extremely tired. Got home just after 5, decided to lay down for a min...woke up at 640 and had the light not been on I probably wouldn't have got up.
Fri- 8.5 (54:53) was supposed to be a 20min tempo in the middle. Due to rain and slippery roads we decided to bag the tempo and just run. Surprisingly was able to cruise where the roads were clear.
Sat- 8.5 (track workout) 8x400 full rest went pretty good. Legs were a bit tight from minimal stretching yesterday. Times: 69/73/70/72/71/72/70/71
Seemed to not be able to roll as much in one direction as I could the other, was a bit stranger but never the less got it done.
Sun - 16m (1:54:30) Went down to Albany and ran around while people were doing the winter series, ran the first 10k with Andrew McCarthy. I took a quick bathroom break before going back out did a mile or so with Rich and Shaun, headed back out to do a loop on the course caught up to some people and ran with someone from utopia it was pretty cool we talked about the mountain racing scene. With 2 miles to go I picked it up to catch a co-worker and help him finish up, I could see him in the distance and he was checking the watch a lot. Usually a sign of hurting caught up and ran the like 1-1.5 to the finish to close out the day.
Total - 57m (6days)
Tues - 10m (68:18) met up with Derrick at 6pm (he is coming back from a hip injury , modified loop to keep his miles lower. Then added on to get the full distance. Had a quick snack then to PF for some lifting
Wed- 8m another longer day at work lead to me not getting out the door till 7pm for my workout. I made the trip to par del rip (a back road) to do the planned 4x2/2x4/1x8/2x4/4x2 workout. With it being on the road and at night we use the side streets as markers which make some of the reps a bit longer. One would thing no big deal but trying to rip a 200 and having to go 7-8 seconds longer just plan sucks!!! The times are converted to meet the planned workout 33/34/34/35/73/71/231/70/73/33/34/34/34. Overall not a bad workout I was a bit over dressed but happy I got the work in.
Thurs - 7m (45:32) was a weird day after lunch today I became extremely tired. Got home just after 5, decided to lay down for a min...woke up at 640 and had the light not been on I probably wouldn't have got up.
Fri- 8.5 (54:53) was supposed to be a 20min tempo in the middle. Due to rain and slippery roads we decided to bag the tempo and just run. Surprisingly was able to cruise where the roads were clear.
Sat- 8.5 (track workout) 8x400 full rest went pretty good. Legs were a bit tight from minimal stretching yesterday. Times: 69/73/70/72/71/72/70/71
Seemed to not be able to roll as much in one direction as I could the other, was a bit stranger but never the less got it done.
Sun - 16m (1:54:30) Went down to Albany and ran around while people were doing the winter series, ran the first 10k with Andrew McCarthy. I took a quick bathroom break before going back out did a mile or so with Rich and Shaun, headed back out to do a loop on the course caught up to some people and ran with someone from utopia it was pretty cool we talked about the mountain racing scene. With 2 miles to go I picked it up to catch a co-worker and help him finish up, I could see him in the distance and he was checking the watch a lot. Usually a sign of hurting caught up and ran the like 1-1.5 to the finish to close out the day.
Total - 57m (6days)
Wednesday, January 2, 2013
12/31 - 1/6
Mon - 10.2 (70:20) Up over beach hill, pretty relaxed run was really nice to go and get some hills in during the run.
Tues - 5m plus strides, forgot my watch at the house and just wanted to get in something and recover from the previous night.
Wed - 10m (3x1000) 5min rest. Mapped out a loop in the neighborhoods to try and hind from the wind and traffic, was pretty chilly out tonight (15) got in a solid warm-up and strides before jumping into the workout. Eric picked me up in the final 400 of each set to help me finish up. Times were 304/259/300. pretty good confidence booster going into the reggie meet this weekend.
Thurs - 8m (57:19) A lot of back and forth while watching Eric do his workout. keep it really easy with some random pick-ups to help Eric in parts of his workout. Another cold one out today and taking it easy until the meet this weekend.
Fri - 5+ (36:45) Nice and easy shakeout run. Was pretty nice out compared the weather lately.
Sat - 6m Reggie meet (mile -447) was supposed to do the mile/800 double. The mile was ok SB but got caught in no mans land..I know how in a mile. Oh well be better at the next one. The 800 was a mess checked in before a short jog, went to get my hip number for the heat and there was no heat sheet. I asked the official who only had the response of No. I was a bit confused but the lack of effort to help someone. He then was very rude to the GBTC coach which was even more confusing as we asked simple questions. By the time the 2nd heat was off I was still looking for a heat sheet and decided it just wasn't going to happen. Unfortunate that some people are like that.
Sun- am 7m (47:19) with KSC boys
Pm - 3m (21:02)
Total- 54m
Stopped off and chatted with Wilson for a bit. Always good to get some motivation for the up coming weeks. Also started a new regiment for my vitamin intake and ran it by Wilson and Pete. Seems this is fixing what I was missing in 1 week went from 147(ouch) to 141 going in the right direction!
Tues - 5m plus strides, forgot my watch at the house and just wanted to get in something and recover from the previous night.
Wed - 10m (3x1000) 5min rest. Mapped out a loop in the neighborhoods to try and hind from the wind and traffic, was pretty chilly out tonight (15) got in a solid warm-up and strides before jumping into the workout. Eric picked me up in the final 400 of each set to help me finish up. Times were 304/259/300. pretty good confidence booster going into the reggie meet this weekend.
Thurs - 8m (57:19) A lot of back and forth while watching Eric do his workout. keep it really easy with some random pick-ups to help Eric in parts of his workout. Another cold one out today and taking it easy until the meet this weekend.
Fri - 5+ (36:45) Nice and easy shakeout run. Was pretty nice out compared the weather lately.
Sat - 6m Reggie meet (mile -447) was supposed to do the mile/800 double. The mile was ok SB but got caught in no mans land..I know how in a mile. Oh well be better at the next one. The 800 was a mess checked in before a short jog, went to get my hip number for the heat and there was no heat sheet. I asked the official who only had the response of No. I was a bit confused but the lack of effort to help someone. He then was very rude to the GBTC coach which was even more confusing as we asked simple questions. By the time the 2nd heat was off I was still looking for a heat sheet and decided it just wasn't going to happen. Unfortunate that some people are like that.
Sun- am 7m (47:19) with KSC boys
Pm - 3m (21:02)
Total- 54m
Stopped off and chatted with Wilson for a bit. Always good to get some motivation for the up coming weeks. Also started a new regiment for my vitamin intake and ran it by Wilson and Pete. Seems this is fixing what I was missing in 1 week went from 147(ouch) to 141 going in the right direction!
Tuesday, January 1, 2013
2012 Recap
This past year has been interesting to say the least, had by far one of my best training years to date. Wish I could say the same about racing some things just didn't seem to line up but was able to finally make it to the marathon it was a awesome experience to run the marathon. As the year wrapped up I decided to change some things up and rejoin CMS, it was a pretty simple choice once a weighed the options. This has been the first year in sometime that I wasn't able to crack any PRs which made for some hard times training and keeping the motivation up. Looking forward to 2013 I know there is still a lot of work to be done to get back where I was. Currently I working on one of my weakest points which is my speed, this has been a eye opener this winter but also is going to make the road season go better.
My Goals for 2013:
1) Stay Health
2) sub 4:40 mile
3) sub 2:40 Marathon
I will also be racing the NE grand Prix Series this summer and will be looking to chase some Pr's and try to get faster.
12/24 - 12/31
Mon - 0m
Tues - 0m
Wed - 5+ (35:06) legs felt like junk from 2 days off
Thurs - 7m (52:29) a bit long but felt a lot better then yesterday
Fri - 0m travel to Keene
Sat - 11m at BU mini Meet
Sun - 7m at Keene Gym
Total - 40m
Not a great week, was really lacking motivation this week but felt really good at the mini meet. No worries time to refocus for the upcoming week.
Tues - 0m
Wed - 5+ (35:06) legs felt like junk from 2 days off
Thurs - 7m (52:29) a bit long but felt a lot better then yesterday
Fri - 0m travel to Keene
Sat - 11m at BU mini Meet
Sun - 7m at Keene Gym
Total - 40m
Not a great week, was really lacking motivation this week but felt really good at the mini meet. No worries time to refocus for the upcoming week.
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