Wednesday, May 20, 2015

5/18 - 5/24 RACE WEEK!

It's finally here! Race week and I'm feeling health and fit! Let's go!!!

Mon - 640pm - 7++ (51:57) in the neighborhoods with Macknight. Felt good and relaxed.

Tues - 530pm - 5m (37:08) ran in Spac for some trails and relaxation. Post run got in some extra stretching and a ice bath..all about recovery!

Wed - 630pm - 5m (34:07) normal loop in the neighborhoods. Everything feeling good.

Thurs - off - 1hr massage

Fri - off - unplanned, ended up working 7-7 by the time I got home I was beat.

Sat - 12pm - 3m (20:23) in Burlington.

Sun - 23m (VCM dropped at 22)

Summary - good week of rest, unfortunate result at the race. Report to follow.

Tuesday, May 12, 2015

5/11-5/17 2 weeks left

As I close in on race day my main focus is feeling healthy and rested. The works been done.

Mon - off - planned to run but once the evening came around I was still feeling this past weekend. Opted for an early dinner and early lights out.

Tues. - 530am - 5m (nt) legs felt good a bit humid out. 

6pm - 5m (36:18) decided to mix things up a little. Made the trip up to Spac and ran the XC course.

Wed- 6pm - 7+ (51:30) assortment of loops in the neighborhoods with Macknight.

Thurs - 6pm - 8+ (59:00) another trip to Spac, looped some of the course then hopped on the "five mile trail" and took that around the park.

Fri - 6pm - 7+ (track) went over to the Saratoga track for my last workout. The plan was mile,2x800,4x400. I had talked to Pete earlier and the week and he suggested to keep the recovery at a quick pace. Got out a bit hot in the mile (504) and keep the rest under 7min pace. The 1st 8 (234) again keep the rest quick. Felt good thru 200 of the 2nd 8 then the form started to fall apart came thru in 77 and was done. I jogged off a lap and decided to end on a good note, popped over to the 200m mark and ran one hard 30.5. Shot Pete a call after as I was a little thrown back, he reassured me it was a good workout and that I pushed the mile a little to fast and recoveries should have been a bit slower. 
All in all it was a fun time trying to push, looking forward to the long push next week!

Sat - 7am  - 3+ (24:44) went down to watch the run Westfield race. Renee and KQ were running, myself, Kevin and Mark went to watch. Both ran PR's!

Sun - 10m (1:15:30) met up with KQ and Renee at the Y for there 10 miler. Just hoped in and ran the course, was a bit warm out but legs felt very good. Prior to the race I did the kids race with Sydney, Addie and KP, this was far more fun then the run!

Summary - 47m with 1 decent workout
Hayes in the barn!

Tuesday, May 5, 2015

5/4 - 5/10

Mon - 6pm - 10m (1:16:22) went to the state park just outside of Albany and met up with some of the ARE guys along with Macknight. Was nice to run on hilly soft surfaces, legs felt good after yesterday's run.

Tues - 615pm - 8m (5x800) wow did today get changed around a lot. Had the original plan of 5x1200, and having time for a proper warm up. Got out of work late and Jim got talked into a different workout as he wasn't feeling great. I shot out for an easy 10min warm up (not nearly enough) and jumped in with Jaime and Rich as they were doing 800's. Was a little nervous of the pace haven't done much faster paced stuff. Much to my pleasure and surprise the workout went really smooth, I sat back on the first rep then took over the work for the first 4-500m of the next reps. This allowed me to work on 2 things, running infront relaxed and fighting when those guys would go by.
Times : 233/233/231/233/232

Wed - 545am - 3+ (nt)

4pm - 9+ (1:06:17) out of work early today, went and picked up Ricardo (who's up visiting) and headed to the bike path in Albany. Had a nice relaxing run and caught up on things from the past year.

Thurs- 530pm- 8+ (nt) had the watch going to start the run but with how hot it was I staged some water at the house. Forgot to start the watch back up after the water stop. Oh well legs felt kinda shitty, didn't hydrate enough during the day.

730pm - 1hr massage

Fri - 530am - 6.5m (52:58) met up with Jessy, did the normal neighborhood loop. Legs felt much better and not to sore from last nights massage.

Sat - 8am - 8m (Peeper 5k) 2nd overall - not much to note with this race I got my ass handed to me pretty early, once we hit the turn around it was over. I opted to back of the pace and cruise in, overall not to surprised the change in course added a new element and I knew running a strong 5k would be a shot with no real speed work.

Sun - 8am - 15+ (1:53:54) Ran from my parents in Barrington down thru dover and back home. Sam came over that morning and joined for the run, it was pretty warm but felt very good for the run.

Summary - 68m - good week overall very happy with the workout earlier in the week and happy with the race. It was a nice change of pace and good 2nd workout. only 2 weeks till VCM and i'm feeling strong, the work is done now just need to get some rest and get to the line.

Friday, May 1, 2015

4/27 - 5/3

Been a little delayed this week with getting my posts up. The change in jobs has had me pretty busy.

Mon - 630am - 5m (NT) legs were pretty tired this morning.

430pm - 5m (NT) I knew I was still feeling sore and tired, I opted to leave the watch at home and not worry about it. Afterwards enjoyed a nice ice bath.

Tues - 530am - 10m (72:56) had a later start time today and knew I had a company get together in the afternoon which I would be at till 8pm. 

Wed - 630pm - 13+ (3m/2m/1m - 1m recovery) first day at the remediation site plus some paperwork at home lead to a late start. The goal was to be in the 3 ranges of marathon pace (AB and C goals) 3m @620 pace / 2m @610pace and 1m @600. I have some slight mixed feeling on this workout, I couldn't settle into any of the paces and found myself running faster than planned for all set. The plus side is it felt very relaxed and easy. 
Times  - 18:27(609pace) / 11:51(5:55pace) / 5:31
The recovery miles were 7:14/7:12
On the final mile I gave in a bit and allowed myself to open it up a bit while staying under control.

Thurs - 615pm - 5+ (38:40) in the pinebush with Mulford

730pm. - 5m (38:10) solo from the house. Felt very tired on this go, I was going to do the whole run on trails but they had some shut down for a control burn so I didn't want to get lost.

Fri - 5am - 5m (42:21) really tired this morning. 

515pm - 7m (51:06) in pisgah with the one and only Hammett..found out we would be out of work early and needed a run I shot Greg a text and met at his place for a run. Was great to catch up and get on the trails.

Sat - off - had plenty of time to run but chose to hangout and do stuff around the house with my dad instead.

Sun- 530pm - 19.3m (2:07:08) Drove back from NH, and hung out for a bit before heading out for my long run. Really didn't have anything planned just knew I wanted somewhere between 18-20. It was fairly warm out so I opted for loops that would pass by the house and staged some gels and water. Did the first 13+m solo and felt very relaxed, the last 5m Derrick joined for. This was the first time I really noticed the pace, Derricks usually able to hold a full conversation on runs and today wasn't talking to much. It was noted a few times about the pace but at that point I wasn't backing off. Overall was very happy with this run and gave some added confidence with VCM right around the corner.

Summary - 75m (6days) pretty happy with this week, starting to adjust to the new job and finding that my focus is coming back. Looking forward to these next couple weeks but also wondering what I'm going to do with this added free time?