Wk 10

Mon - 9.5 (62:05) controlled for the first 8 then 1.5 @(8:09) was planning for .5 cool down but heard the walking board on the treadmill give way..cracked from the from to back.

Tues - am 3m (nt) 

Pm 7m (47:42) followed by weight training

Wed- 8m (56:40) in toga with Megan, Shaun and Eric 

Thurs - 5+ (40:42) 

Fri - 0m got home around 8 decided to just take a day.

Sat - am 15m (1:51:22) w/Jessy. Paced Jessy thru her workout was originally only going to do 10-12m but it was 30 out at 630 am. Guess you could say the nice weather got the best of me..and Jessy killed her workout

Sun -0 worked the expo, came home and made the mistake of relaxing for a bit. Next thing I knew it was 8pm.

Week 9

Mon - 8.5m (58:01) pretty sore from yesterday's race.

Tues - 7m (48:56) cold out stuck to the treadmill.

Wed- am 3m (22:30) treadmill

Pm - 8+ (1:01:34) w/Megan, Shaun and Eric

Thurs - 10m (67:45) first 4 outdoors last 6 on treadmill.

Fri - 5m (35:11) early morning run

Sat - 0m went snowboarding all day

Sun - 10m (1:18:53) nice run with Bojo around Keene.

Total - 52m

Good recovery week, 2 solid lifting days and a nice day off snowboarding.

DH Jones 10 Miler

2/23 - Today was the DH Jones 10m in Amherst MA, we met at Fleet Feet Albany at 7:20 to make the drive down. We arrived around 9:40am relaxed and caught up with a few people before heading out for a warm-up at 10:20am. The warm up was very relaxing and full of joking around, I did notice some funny looks from others around us. Once we got back to the gym I got changed up and headed out to the starting line, I tucked into the 3rd row and awaited the start of the race. Right off the start I latched on to my teammate Megan and rolled thru the first couple miles with her, I decided prior to the race that I would wear a watch but not bother with splits and just see what happened. This worked out well as we cruised thru the opening miles, around 3-3.5 I fell off the group during the climbing. I checked my time at 4m (23:xx) once we hit the dirt road it was a mix of mud and ice, I was able to lock in with a group and roll thru this section hitting the half way point in (28:52). Over the next few miles I locked in with a runner from greater Lowell and kept pushing together the rest of the race, on a few of the turns I was able to check back and see where Pete (teammate) was and how close he was. Pete has (1:50 - 800m speed) with all the downhill I was running a bit scared that he would roll-up on me. I came thru 8m (45:02) and knew I was going to have a good day, we hit the final hills coming in and continued to press to get thru them as quickly as possible. With the change in the course we made a left hand turn at the 9m mark, I felt my legs starting to hurt and tighten up. Again the runner from Lowell gave me a boost by taking the lead again to help us close the gap, I checked the watch as I knew we were close and figured we had at most 1/2mile left and started to change gears to get close to the finish. As we turned into the parking lot I wasn't sure when to start a full sprint, I decided to wait until I could hear Eric as soon as that happened I was able to close up pretty quick. Finished up with a time of (57:44 63rd overall)

Finally a good race, it was like a weight lifted.

Coming into the finish 

Final Push

Wk 8

Mon - 8+ (55:30) keep it pretty relaxed, did a combination of loops to create a new one.

Tues - am - 3m (20:44)

Pm - 3m (19:30) busy afternoon had to rush to not be late for weight training 

Wed - 7m (52:02) awesome to keep it nice and easy

Thurs - 8+ (55:44) met with Meghan for a run in saratoga..followed by some food and beers.

Fri - 8m (52:04) weather sucked and roads were icy. Ended up on the treadmill.

Sat - 5+ (35:10) it was a bit tough to just call it at 5 the weather was so good could have run for hours.

Sun - 16+ DH Jones 10m (57:44)

Total - 59m

Week 7

Mon - 7.5 (60:00) keep it very easy today, legs felt good. Only issue was a strange discomfort in my right side / hip, hopefully it's nothing.

Tues - 0m decided to heat and rest my side.

Wed- 5m (38:30) side felt much better then Monday, had a few twinges here and there. For the most part felt good.

Thurs - 5m (33:06) ran on the treadmill, side was a bit sore to start felt good once I picked up the pace. Last 1.5m (8:00)

Fri- 9m (1:02:34) first full run with no pain in my side.

Sat- 11m (1:15:00) with Renee, Johanna and Eric. Keep it honest, legs were a bit tired today.

Sun- 7m (52:09) needed a rest day, slept in and took a short day on the treadmill.

Total - 45.5m 

Tough week not sure what caused my right side to hurt but put a bit of a damper on my week. 

Week 6

Mon - 8.5m was pretty tired from this past weekend. Could feel the legs but always happy to get out the door.

Tues - 9+ (60:30) took the day off from work, get some relaxing in and hustled out a relaxed run before heading to lifting.

Wed - 7.5 (60:00) in the storm stayed in the neighborhoods, made it the whole run with only one close call. In the final min I felt my feet slip and was very close to busting my ass, some how saved it.

Thurs - 6m (40:20) just a lazy day, lacked the motivation to run. Almost thought it was going to be a zero but around 9pm I got that surge I was looking for, got my lazy ass up and out the door. It was awesome to run.

Fri - 7m (46:20) was nice to run in some daylight before heading over to Keene. Felt really relaxed a bit surprised by the time and the effort.

Sat - 7m (49:00) in Keene keep it easy with the planned run for tomorrow.

Sun - 24m (2:42:19) this was an awesome run with some lifers! Meet up at Ferenc's house, rode over to the marathon loop with Josh, Greg and Eric. We rolled out on the loop seeming very relaxed. A few rollers in the early parts but mostly flatish around an hour in we turned to a dirt road and hit a beastly climb (never fails on a Ferenc run) after a 20min climb we were coming down the back side heading towards town. Almost as soon as we got onto pavement again the pace began to increase, we started to roll into town. Made one quick pit stop at the graffton county store for a drink the proceeded to roll in the final 4-4.5 miles.

This was an awesome run with some great friends, always enjoy running with this group.

Total - 69m 

Week 5

Mon - 7m (50:49) had to work a split shift so we were able to enjoy some day light. Followed with some lifting (legs)

Tues - 7m (45:09) we got rolling pretty well it was a bit cold and was pressed on time to make it to albany for lifting. Last mile in 5:30 felt good, every time Eric pushed I was able to surge with him.

Wed- 8m (61:00) with Meagan. Nice and easy around saratoga.

Thurs - 0 worked a spilt shift which need up just being a full shift then comig back for more. 

Fri - 8.5 (57:40) nice run and good weather. 

Sat - 0m recovery from last night (macknights bday) also went to chowderfest in saratoga. By the time I got home all I wanted as to sleep, so that's what I did.

Sun - 10m did the winter series in Albany went with the short race again 7k they advertised it as a 4m so I had some demons creep up when I hit the final turn for home and realized I was at 23:30 already. Would have been nice to know prior. Overall a good effort 25:00 (5:44) on a solo effort, makes me confident to know when I line up with competition I'll be ready to roll with them. 2nd place was 2:25 back, was all alone after the first 200 meters.

Total - 40m

Not a great mileage week, but had a good workout and good race. Need to have the next two weeks be better mileage wise before heading into DH Jone.

Wk 4

Mon- 8m (58:11) bit chilly out, legs felt good for the most part a little tiredness in the right hip flexer

Tues - 0m planned day off from running. Got in a very good lifting session with the team later in the night.

Wed- am - 5m (37:35) woke up wicked early, decided get some extra miles

Pm - 7m (47:17) 

Thurs- am - 3m (21:15) 

Pm - 7m (46:57) was supposed to do a workout but ended up hitting the store after work. Didn't start my run till 9pm, at that point I figured best to push the workout and just get some miles.

Fri - 2m (14:00) was planning to do a workout. My left shin has been sore for a few days but usually fine after a few mins of running. Didn't want to loosen up today. Decided to shut it down for some maintenance.

Sat - am 5+ (37:05) did some drills and rolled out the legs before running. No discomfort in the shin.

Pm - 8+ (58:20) roads were pretty sloppy for the afternoon but still nice to get a easy run in.

Sun - 7+ was supposed to double but never happened. Did the winter series in the morning, ran the 3m (17:23) not nearly as fast as I wanted but there were some bad sections of road and a solo effort so no complaints. Ended up taking a nap when I got home, once I woke up I had no motivation for a 2nd run. Decided to instead go clean my car and do some grocerys. 

Total - 53m with a planes day off and one day for maintenance. 

Wk 3

Mon - 8+ (60:31) weather was awesome tonight. Only mistake was being vet dressed. Seems weird to say that in mid January.

Tues - 7m (46:35) good run was able to miss majority of the rain. Picked it up over the last couple miles. Afterwards headed to Albany for some weight training..was informed today's gonna suck doing super sets...there was no lie in the statement it sucked..but enjoyed it at the same time.

Wed - 10m (73:13) was extremely sore from yesterday's lift, took the first half of the run to feel like I could lift my legs. Sucked but at least I knew why I was tired/sore.

Thurs- 10m (65:13) got some snow last night so I pushed my workout to indoors on the treadmill. Easy 3m warm up then changed into flats for a 5m controlled tempo. This was the first workout of the season, felt good the first 2-3 miles the last couple I was hurting a bit but never breaking down. Hit the 5m (28:36) had to laugh a bit that's close to the fastest I've raced in the past few years. Pretty happy with the run and can't wait to build on it.

Fri- am - 2.5m (19:43)

Pm - 5+ (38:03) nice easy shake out was feeling pretty sluggish this morning.

Sat- Am - 9m (1:04:22) nice and easy morning run with Eric and Megan. Nice way to start off the day.

Sun - 18.48 (2:09:57) went to the Joe Benny pancake run. First 15 with the group then added on 3m felt really good, on top of that I didn't take any fuel the entire run and still felt stong.

Total - 71m

First week of marathon training went pretty well had a good tempo run and a solid long run.

Wk 2

Mon - 9m (60:49) went out into the neighborhoods to avoid traffic. Roads weren't to bad.

Tues - 6m (36:53) on treadmill to damn cold outside. Last mile in 5:14 felt good. Afterwards went down to FF for some heavy lifting with the team. 

Wed- 8+ (54:30) got a late start to the run, mainly do to watch the mighty duck which didn't end till 8pm. Oh well it was an awesome run.

Thurs - 10++(1:15:04) nice and easy run, followed by hitting the gym ( right next to our house) nice little gym and quite. Proceeded with a legs day.
Fri - 5m - (43:14) Legs were sore all day, decided for a slow and easy recovery run.
Sat - 10m (69:50) w/Eric and Meagan Hogan. nice weather and good run the last 10 mins or so there was a bit of rain but nothing to impact the run. Pasted by a place we were looking at for next year possible.
Sun - 14++ (1:43:36) In Albany with the Fleet Feet team, started out pretty relaxed and worked our way down around 10.5 - 11m a group picked it up to finish out the run. I stayed back with one of the girls, funny part was we were still hitting 630-640 pace.

Total -63m

Summary - Good week starting to build the miles up and feeling good doing so, had a nice progression run on Tuesday and 2 solid days lifting. Next week will be around 70m and need to keep up with the lifting days / progression runs.