1/12 - 1/18

Mon - 3m - if you can even count it. As per norm of any distance runner 1 partial day of my leg feeling a little better sure I think I can run. Made it maybe a mile before all the pain came back. Note to self don't be a dumb ass.

Rehab

                     

Tues- 0m continued with the rehab of the leg, pretty sore all day. Yesterdays run was a bad idea.

Wed- 0m feeling much better, did some more rehab but able to move around majority of the day with no discomfort.

Thurs- 0m this morning was the first time all week I've been able to get up with no soreness and get dressed with no issue. Will continue with rehab tonight and hope to run either tomorrow or Saturday!

Fri- 3.5m (23:30) 4:30pm - got in 2 new pairs of trainers and legs were feeling really good. Happy to be running.

Sat - 7.5m (53:33) 8:30am went down to albany for the pancake run. Ran with Gavs for the loop, legs felt good.

Sun - 7m (9am) ran the Thacher park trails with Michelle, trails were fairly packed down from all the snowshoers and XC-skiers. Made for a nice relaxing run. Followed it up with some breakfast before meeting with the realtor to look at some houses.

Summary - kind of a bummer week only was able to run 21m with the minor injury. Glad that seems to be in the rearv view now and can get back to training.

1/5 - 1/11

Week 2 of scheduled training, this is where the true test/work begins. Anyone can string a week or 2 together! Consistancy is the true test!

Mon - 4:30pm - 7m (53:03) roads were pretty sloppy, to add to this it was pretty chilly out. Had to battle the elements solo today. Went for a reverse neighborhood 7, in hindsight bad choice. Has that nice climb but coming down the steep side with slick roads wasn't fun. 

7:30pm do to back in balance for a 1hr massage, overall feeling good still some tightness on my right side.

Tues - 5:20am - 3m (23:36) treadmill - I like to use these as a small progression in the morning and usually work down to 7min pace by the last mile. Good way to wake the body up.

5:15 pm - 7m (44:30) treadmill. Had all intentions of running outside this afternoon. Was home by 3:45, sent a quick text to Eric plan was he was out at 4. Boom! Someone to run with, or so I thought. Work happens haha. Needed to be outta the house by 620 for dinner. Treadmill was best option allows me to get the miles and watch the clock to ensure i wasn't late.

Wed- 5:20pm - 7m (51:29) treadmill. Man it was chilly out today, decided to stick indoors and keep it easy.

Thurs -5:40pm - 10+ (1:19:44) in Albany with a nice crew of people. Ran a few miles prior then covered a downtown loop. Was a nice and relaxed run.

Fri- 7pm - 10m (1:08:57) hung out till Eric got home and hit up a nice loop of back roads and neighborhoods. Around 36mins had a nice little fall / slide rounding a corner. Was able to catch myself mainly with my elbow, layed there for a minute laughing until a car stopped to make sure I was ok. The little things make for good time.

Sat - 11:30am - 15m (1:54:53) ran with KQ as she was doing 20. Did some loops in the neighborhoods and then a few out and backs. After about 90mins felt my left quad/groin tightening, finished the run and everything felt good.

Sun - Woke up and could hardly lift my leg, decided to take the day off and do some rehab to get my leg feeling better. Did some icing with the electro-stim followed by soaking in some Epsom salt. Seemed to loosen up pretty good, repeated the stim in the PM. Hoping to be feeling good enough to run tomorrow.

Summary - 59.5m slightly disappointed that I missed the run on Sunday. Felling really good with the training, but it was put in prospective while out to brunch with the Sunday crew. My goal race isn't for nearly 5 months, no need to push it at this point. Will hopefully be back to normal training very shortly.

12/29 - 1/3

Mon - 4:30pm (7++) 50:53 - In Spac w/ Megan and Shaun. Took a mile or two before I felt relaxed with the pace, these two can really just jet out at a quicker pace were I've grown accustom to easing into the run.

Tues - 5:15am (3m - 24:34) On the treadmill, this was the first attempt at doubling was able to get the run in and make the 35min drive to work with plenty of time to spare.

6pm (7m - 53:39) From UAlbany did a loop around downtown with Joe, Mulford and Eric. These are good run as the group keeps the pace easy, and we avoid over doing it. Hit up some Chipotle afterwards.

Wed - 5pm (7m - 45:34) started the first 4+ with Eric on a new loop. I have run this a few times in the past month has a good combo of things some nice easy rollers in the start and around 5-6m you get a good 1/2m climb. Happy New Years!!

Thurs - 12pm (17m - 1:59:52) Hang Over half, Paced KQ and Jessy through their workout. We ended up picking up a few others (Dan and James) the goal was 3x3mile over the course of the race. Went very well! Afterwards I ventured back out onto the course to get Joe (who was running his first 1/2) was a good way to start the New Year.

Fri - 6pm (7m - 49:33) Treadmill - slow day at work left at 3pm to make it almost home before being called back in. Was a big shot to my motivation, got home finally around 430pm. Decided for a quick nap before the run. Good choice!!

Sat - 9am (5m - 36:47) went out for a reverse neighbor hood loop. Was decent out with a little wind and a storm making its was into town. 

6pm (5m - 33:43) treadmill run. A day that started out nicely turned shitty pretty quickly. Was called into work around 11am (35-40min drive one way) nothing horrible got me out the door to get stuff done. The horrible part of the day, had a planned 7m with Jessy and Eric (as the plan stated) right before heading out the door I received the 2nd call of needing to come into work. Normally wouldn't bother me except when you screw up my plans. Had to resort to the treadmill as it was nasty out and my motivation was lacking.

Sun - 8am (20m - 2:29:44) with Michelle, Joe, Newman, Aaron, Kyle and a few others. The plan was for 15m did a barn loop (roughly 12m) and decided to head back out to meet the rest of the group and run them in. Unfortunately they finished a different way then I did and I managed to miss the turn they took. This sent me for a tour of Albany, lucky I found a road I knew and tracked back to my car. Oops!! 

Summery: 79m feeling good about this week. Was a it high on the miles then planned but overall did well with the miles, next week will be the test to maintain those miles and hold to the plan. Some highlight were Thursday's 17m was after a late night of celebrating and Sunday's 20m was on an empty stomach. Nice to know the gas tank is still there, also attacked some of the climbs today (even doubled back on one)

 

VCM Journey

It's been some time since I've used the blog for anything useful. I've decided I will bring it back and track my training leading upto VCM and hopefully the remainder of 2015. A bit of background, since mid November I have been running solely base miles, nothing huge but also nothing structured. The plan was to get a nice base before going into the training cycle, I managed to stay around 50-55 miles a week with days off when I felt like being lazy. The last two weeks I added a long run to prep for training to begin (15,16m) I'm taking a very modest approach to VCM this year with the simple goal to obtain a new PR. In review of last year I believe I put to much on the time I wanted to see and really missed some key point, in the end I ran like shit. This week marks the first portion of scheduled training for VCM. 

Goals:

Stay healthy/hungry

Keep easy days easy

Follow the damn plan!

Lastly sub 2:48:04

The plan:

The plan is simple to build in slowly and do it right no short-cuts

Phase 1 - adjust to scheduled mileage and hold a level of consistancy.

Phase 2 - continue to build the mileage with the addition of hill workouts

Phase 3 - Add tempo's in addition to hills and a slight increase in miles

Phase 4 - replace hills with track work and fine tune 

Update

Haven't done to much running in the past couple weeks. Started to struggle with workouts again and my right leg was bothering me mainly my hip and ankle. After a couple days of iceing and ice baths things were feeling a bit better but not 100%. I decided I would try a massage (never had one before) this was the greatest and most painful decision. I explained to the lady (who's also a runner) what was going on and where I felt tightness. Right away she noted my mid/lower back was extremely inflamed and the main culprate to my discomfort. After some extensive work on my back and legs I was already feeling much better. 

So far this week:

Monday - massage 

Tues. - 3.5m (23:55)

Wed- 5m (33:33)

I decided to hit the restart on the trainjng with no races really planned out. 

10/6 - 10/12

Mon - 8.5m (1:00) went for an hour on the malta trails. Not sure the distance as I doubled back on a few trails. The goal was simple 1hr on the trails.

Tues - 7m (59:44) with Kevin and the two dogs. 

9/29 - 10/5

Mon- 9 (60:53) plus or minus a few. In the pine bush trails with Aaron, Pete, Mackey and Eric. Nice run and hit some sweet trails.

Tues - 7.5m (56:05) with Joe Benny in albany.

Wed - 8m (track) plan was to do 8x4-8x2. Was a bit more ambitious then I originally thought. Did tonight's workout with Kiley (150/40x) Aaron (150/405) and Pete (150/414) and just for shits and giggles Goup (209/434) needless to say when they decided to pick it up I went off the back of the pack..but it was a blast trying to hang.

Actual workout : 7x400 and 2x200

74/71/71/71/71/73/75

30/28

I stopped short on the 400's as I was starting to go backwards. On the 200's I tried to stick with the group on the first one, then got a little head start on Pete and tried to hold him off..he went 25-26 low - no chance on holding off. 

Thurs- 8++ (60:28) nice and easy run

Fri - Off

Sat - 11m (Apple Run 5k)
Shot over to Burnt Hills for the Apple Run 5k, I knew Pete was going to be at the race. Intended to work together ( as we figured we were in similar shape) A bit of a change of plan happened on race day. Tony G showed up (it is only .5m from his house) this was a game changer as I knew he had just run 1601.
We got out in a nice pack and cruised through the first 1/2m together before Tony took over the lead and started to open things up. Myself and Pete continued together trying to keep Tony close, I hit the mile in 5:12 and tried to close the gap up on Tony around 2m Pete pulled up alongside me and was able to open up a nice gap. The last mile was pretty tough I was reeling backwards pretty hard after 1.5m and just wanted to hang on. Finished up in 17:11 which was no what I was hoping for but it is the fastest 5k since I've been back training. Went out for a 5+ cool down with Pete and Tony to pack in some miles.

Sun - 10m (67:07) relaxed medium long run. Was 43 out when I started and about 47 at the finish.

Total - 53m

Overall a good week got the miles up and started to build the long runs into the training.

9/22 - 9/28

Mon - 5.5m (40:40) quads were really sore. Not bad on the ups tough on the downs.

Tues - 5m (32:24) 

Wed- 10m (3xmile - 800 rest) jumped into the workout with Pete. Goal was 520-515, 515-510, 510-505. Wasn't sure how the legs were going to feel but everything felt good. 

Times: 516/513/506

Felt a tad off the 1st 400 of the 1st rep but after that it was clock work. The last rep we can threw 400 as Eric started his set, I knew he was running 500 or under and just tried to latch on with a hope of getting close to 500 or under.

Thurs - 7m (48:50) 

Fri- 3+ (22:10)

Sat - off

Sun - 8m (brocktrot 5k) 1st place 17:25. Had nothing for the the last 1.1 of climbing..but got the win so I am happy.

9/15-9/21

Mon - 5m (34:11) lifted upper

Tues- 5.5m (37:50)

Wed - 9m - track workout (5x800) jumped in with Pete, Nick and Paul for a nice workout 5x800 half rest. The goal was 230 down to 225. I wasn't to sure on the times at first thinking it might be a tad fast. I took the lead on the reps to try and control it a little, to my surprise it didn't feel to fast and felt smooth. 

Times:233/233/231/230/225

Everything felt good and I can tell my fitness is there! Ready to roll this weekend!

Thurs - 5m (34:45)

Fri - off

Sat - 5m (33:55)

Sun - 16m (Palio half) jumping into a half with no long runs was not the best idea but got a good hard run out of it.

Total - 46m

8/25 - 9/14

A little behind on the updates be here we go.

8/25-8/31

Mon- 7m (44:28) 

Tues - 0 long day at work

Wed- 7m (50:02)

Thurs - 8m helped out at the Malta build up - pace 4x2/2/4 then did 2 more sets (30/30/69) (32/32/69)

 Hamstrings were on fire - maybe a little to hard on the 2's

Fri. - 0m work function 

Sat - 7m (alumni - 18:01) a bit warm and dehydrated from the night before.

Sun - 7m (nt)

Total - 36m (5days)

9/1 - 9/7

Mon - 5m - 34:00

Tues - 7+ (48:43)

Wed - 8m (track) 4x1200 LT 

(4:09/4:10/4:06/4:06)

Thurs - 7m (47:06)

Fri - 3+ (23:33)

Sat - Am 8m (race) Malta 5k (17:27) not sure what to say about this had 100% humidity and pretty warm but went for it and clearly paid the price splits were (5:16/10:40/16:40/17:27)

Sun - 0m lifted legs (squats/leg press..etc)

9/8 - 9/14

Mon - 5m (39:40) legs really sore.

Tues - 5m (35:30) feeling a bit better hamstrings are sore.

Wed - 9m (track) 2m TT, 4x200 did the time trial solo at the UAlbany track. Man did it feel good, not my best time at this workout but showing progress. 

Times: (10:29 - 514/515 even spilts) (33/34/34/29) Kiley got me going on the 2's and really helped push the last one.
Thurs - 5m - 34:39
Fri - 0m Last day at GF. Had an afterwork get together then headed to Albany to enjoy sitting by the fire with Jill and friends.
Sat - 5m - 35:15
Sun - Am 8m - WWTD "5k" I have run this course a few times over the years in spac and knew it was a bit long. Did my warmup over the course to make sure I knew where to go (24:30) got changed and headed to the line. Was solo from the gun, which was much expected there might have been 50 people at this race. No mile markers but had an idea where I was on the course, was able to get the win in 17:18 and felt pretty comfortable. Afterwards I re-looped the course and checked some previous data I had showed the course to be 3.2 which was nice to know - Converts to 16:45ish for the actual 5k.
Pm - 3m (21:50) Malta trails

Total - 40m