2/23 - 3/1 adjustment phase

Last week I started to get consistant with the morning runs. This is taking a bit to adjust to! I know it's necessary as anytime I have had a break through running those periods had heavy doses of doubling.

Mon - 5:05am - 5m (40:05) was pretty sluggish getting up this morning. Seemed to be in slow motion until I realized I was running late. When I arrived to the treadmills this morning I was greeted by jokes of my clashing colors..didn't think much of it when I grabbed my gear this morning bright red shorts bright orange shirt..made for a good laugh with the slow starting morning.

4:15pm - 7m (48:45) legs were a bit sluggish this afternoon but expected with the bump up in miles and the frequency of the treadmill runs. Afterwards went home did some extra stretching and used the foam roller!

Tues - 5:05am - 5m (38:46) what a day can make felt much better, looking forward to this afternoons workout! 

4pm - 7m (44:26) workout was planned for a progression run. Was able to start out just under 7min pace and worked down, over the last mile I continued to bring it down each quarter until I was running low 5min pace (5:18). I was pleased with how this workout went  espically with the mid run decision to crank it down a bit more.

Wed - 6pm - 8+ (1:02:04) for the moment I am using Wednesday my "sleep in" morning. Ended up at work late for some training, today was the first struggle I've had getting out the door. Once I was out it was all systems go and was re-energized for the run.

Thurs - 5am - 5m (40:05) normal morning at the gym chatted with Renee while getting in some miles on the treadmill.

4pm - 5m (34:04) Met Renee at the gym for a 2nd run. It was definitely warm enough to run outside this afternoon, we had already planned the run so we stuck to the plan. Felt good to play with the pace over the run.

Fri - 5am - 5m (39:54) started out as a planned run with a group. That slowly changed, Renee's daughter woke up sick which cancelled Renee out. Eric slept in a bit, thankfully i invited Jessy so I had no excuse to not get up. We were out the door for a nice morning run on the roads! Can't wait for spring!!

4:45pm- 5m (34:04) @ YMCA with Renee

Sat - 830am - 3+ (NT) fairly warm out. Solo on sweet rd (actual name) 

2pm - 8++ (3xhills rd) met up with Renee to head over for the workout. Was pretty warm out (25) got out a little quick on the first one and payed the price shortly afterwards. (2:56/2:58/3:02)

Sun - 10am - 17m (1:58:25) went down to albany and ran on the winter marathon course. First 12m were with Pete, a little quicker then I planned to run but worked out.

Summary - 83m another good week, legs are still feeling pretty good looking forward to some warmer weather! Had 1 good workout and 1 ok workout (was good to have a little struggle on the hills helps to keep focused.

2/16 - 2/22 (treadmill bonding)

With the obvious weather we've all been experiencing I've been driven to the treadmill spending some quality time staring out that window!

Mon - 4:30pm- 9m (1:00) went down to the YMCA and got myself a membership. After completing the paperwork and finding out my work gives me a credit for using the Y things were going pretty well.

I didn't have much of a plan for the run but wanted to get some type of effort in. Decided to do a 3m tempo (1st 2m at GMP and last mile at GHP) got in a 3m warm up before dropping the pace down, 1st 2m @ 6min pace and bringing the last mile to 5:39 pace. Legs were a bit sore but otherwise smooth and relaxed. I finished up with a 3m cooldown keeping it all under 7's to make sure I got 9m.

7:30pm - 1hr massage

Tues - 5:00am- 5m (40:01) met Renee at the Y at 4:55 to get in a morning run. Never realized how many people are up early working out. Keep it very easy for this run, i enjoyed having the treadmill as I didn't have to remind myself to keep the run easy just floated along.

4:40pm - 7m (45:09) never been so happy to get outside!! Had some light soreness from yesterday's massage but otherwise relaxed. A huge plus!! All in daylight!! Means springs getting here somewhere!!

Wed - 4:30pm -  10m (4xhills rd) 

Got out for a 3m warm up and headed over towards hills rd. After a few drills got going with the workout, was nice to have company on the hill today (Macknight) started a little bit back from my previous workout but no real change in the times. After the 1st rep everything felt warmed up, this is normal for me takes a rep or two for my hamstrings to really loosen up.

Results. - 3:03/3:00/2:57/2:57

The last rep I got out a bit to relaxed and hit my split marker almost 3secs back from the 3rd rep. I had to make a conscious effort on the 2nd half to close the gap, was happy to have that ability to change gears and close the gap.

Thurs - 5:10am - 5m (40:08) Met Renee at the Y for another morning run, the weather wasn't to bad but with the wind picking up and snow starting its safer to stay indoors. Legs were a little stiff from yesterday but loosened up pretty quick. I'm starting to enjoy these morning run - gets the day off on a good note.

4:15pm - 5m (35:08) went back to the Y right after work, unfortunately all the treadmills where filled up. Made my way over to the indoor track (13 laps to a mile) and proceeded with my run there. I've been pretty lucky with the track as each time I have had to use it there hasn't been to much of a crowd. Finished off with some strides.

Fri - 5:05am - 5m (38:08) had an interesting start to the morning. I decided to leave some stuff locked in a locker knowing I would be back in the AM. I'll be nice and say an older gentleman (again being nice) made some rude comment about my lock being there. Normally I would have acknowledged this but there are no posted "rules" nor was I informed of this when I signed up. He basically complained that your not supposed to leave stuff over night..whatever thats fine, but the fact of having a fit with over 200 free lockers threw me off. As it was 5am and I really wasn't awake to respond I gave the typical should shrug and walked away..needless to say I had some hatefully looks as I ran on the treadmill..and just out of spite I left my shit for my afternoon run right in the locker. 

3:40pm - 7m (46:08) met Renee at the Y for an afternoon run. Decided to throw in a paced mile to break up the run, nothing crazy but felt good to open it up (5:22)

Sat - 9:15am - 8m (58:27) met with Megan Hogan and ran on the indoor track. Was nice to catch up over the run. Went back to the Y for a PM at 5:45 to find out they closed at 6. Threw a bit of a wrench into plans.

Sun- 8am - 11.5m (1:29:20) met Renee and Erin at the Y for a run around clifton park. Was so happy to be outdoors, the roads were a bit sloppy overall a good run.

3pm - 7m (46:06) Gavs came up to the house for a run. Roads were much clearer and still warm out, legs felt good.

Summary - 80m for the week, was a huge help having the gym for these cold days. Had 2 solid workouts with a higher mileage sunday. No pain in the left leg or hip, gives me some confidence I can get back to full long runs.

2/9 - 2/15

Mon - 5:30pm - 7m (track workout) met up with Lozier at the UA track, decided to do 2x1k 4x400 at perceived VO2 max. Guessed I am in roughly 17:00 5k shape. Got in a 2m warm up indoors before changing to flats for the workout. Everything felt 100x better this go around. I'm still not certain where all the splits are for the track (180m) but felt I was running right near that brink. 

Goal - 3:13-3:15 , 75 and under.

Results 3:15/3:15/74/75/74/70

Very happy with this workout. Was able to stay smooth and also change gears when I wanted to. 

Tues - 4:40pm - 10m (71:11) got out right after work for an easy run. Legs were feeling good after yesterday's workout.

Wed - 5:15am - 4.5m (35:56) met up with Jessy, was supposed to do her warm up loop but with the conditions we changed her workout to indoors.

Pm - 7:00pm - 5m (36:36) roads were a bit slippery tonight but otherwise felt good. Got to try a pair of recovery legs after the run as well, they are pretty sweet!!

Thurs - 4:30pm - 5+ (36:49) legs felt like jello. Got home and was waiting for Macknight to get back for a 2nd run. Ended up asleep on the couch and to lazy to get back out.

Fri - 4:30pm - 6m (41:00) went to vent fitness to use the treadmill. Wasn't having any part of it today. Legs felt like shit and my head was killing me.

Sat- 6:30am - 8m (57:36) met Renee at the Y for another treadmill run. Felt much better and enjoyed the run looking outdoors.

1pm - 5m (35:15) wanted to get outdoors and this was a perfect opportunity. Didn't look at the weather which was a mistake. Was a bit overdressed but other wise glad for some fresh air.

Sun- 8am - 10m (1:15:46) split my time between the treadmill and indoor track. I am thinking of getting a membership for this gym. Use of weights a pool and of course some basketball courts! 

Summary - 61m a bit lazy on a few days and no long run. Had 1 good workout and wasn't able to get to the 2nd with the weather..I did play in the snow for a couple hours..it's like a workout. With 4 more weeks till my first race I'm looking forward to getting back to work.

2/2 - 2/8

Mon- snow storm, tried to wait it out. Tried to go to the gym for a run but was closed.

Tues - 5:30pm - 8m (track workout) joined a few guys at the indoor track and tagged alone for portions of their workout. Ended up with 1x1k(3:10), 3x400(75), 4x200(33) - had extended rest on all sets. Was nice to get a workout in, was a huge shock to the system. 

Wed- 8:45am - 7m (50:54) legs were pretty sore this morning. Thankfully working a split shift and got a little extra sleep and a day light run. Hoping it's not to cold tonight and I can sneak in a 2nd run.

8pm - 3+ (25:38) was surprisingly warm out around 30. Legs felt pretty good, this was a nice way to end the day. 

Thurs - 6:15pm - 8m (65:30) met up with the group in Albany for a run. Was a tad chilly out. Always nice to get these recovery runs in with a large group.

Fri- 8:30am - 5m (35:43) waited as long as I could for the temps to come above freezing. No dice!

8:45pm - 5m (36:30) had to work late and was lucky Derrick also was working late, met up for an easy 2nd run. No rest for the wicked!

Sat - 10am - 10m (hill repeats) headed over to Hill rd (ironic huh?) for some hill repeats. The hill itself has a short steep start then quickly changes to a gradual climb with a short section into a neighborhood to finish out. The plan was 4x 1/2m repeats. Had some confidence going into this workout from Tuesday. Felt strong and smooth on the climbs, was able to increase the pace slightly each rep and had minimal soreness in my hip flexor.

Splits - 3:02/2:59/2:58/2:56

Sun - 11:30am - 13m (1:37:05) had mapped out a 17m loop last night with the intention to run said loop. Checked the weather and it didn't look to bad. The first 4-5m I thought I might have over dressed was breaking a sweat. Once I made the turn for Ballston Spa that changed quickly, the next 5m were into a head wind and getting blasted with snow. By the time I made my turn on outlet road I was frozen and had enough, the roads were now covered and I was slipping every where. Decided to pull the plug and head home.

Summary: Total 59m (6days) not the best week of miles, had 2 good harder effect days and my hip flexor seems to be getting better. Still acts up on the long runs. Will most likely push my start to the racing season out a bit. Starting to think with the leg not 100% the Jones 10m might do more harm then good.

1/27 - 2/1

Injury update, clearly I can run with my leg the way it is and not make it worse. I'm hoping it will be fully healed soon to begin some workouts.

Mon - off - legs felt pretty good today, had a massage scheduled for 6pm which was going to cause for a rushed run. Decided to take a recovery day instead of rushing.

Tues - 6:15pm - 10m (82:37) - ran down to Jessy's house to pick her up for a snowy night run. Looped thru the neighborhoods and a few out and backs in the complex to get the distance. Wasn't to bad other then a few "knuckleheads" out playing in the snow, could always hear them before swing them as they where out drifting on the snowy roads. 

Wed -6:15pm - 7+ (50:23) waited for Macknight to get home, said some nonsense like out the door by 5? Hit up a nice quite loop and scoped out a new possible place for next year. Legs felt good. 

Thurs- 6pm - 9m (1:01:21) met up with a crew at UA we didn't a couple campus loops, myself and Macknight added on a state office loop to get the full planned time. Afterwards changed up in the parking lot and headed to the pour house for some brews and loaded Mac & cheese.

Fri - unplanned day off w/traveling home

Sat - 9:30am - 18m (2:09:45) met up with Alex for a run from his place. Wasn't to bad when the wind wasn't a factor. Was nice to get a good long run in and have someone to run with. Month total - 251m

Sun- Off - hip flexor pretty sore - travel day

Total - 44m 

1/19-1/25

With last week being a wash I'm trying to get back into a rythym. I will say my left leg is 80-85% still some tightness in certain areas but only getting better not worse.

Mon -4pm- 7m (48:26) cardio wise I felt great the rest of my body felt like a fish outta water today. Never really felt right, the more I focused on form the more out of place I felt. I've had plenty of days like this prior nothing to concerning just a bit annoying.

Tues- 6pm - 8.5m (59:50) Did some more house shopping after work. Met up with Gavs for a run at UAlbany, ended up doing a mix of running. Some outdoors then popped into the indoor track before heading back out. Was nice to change it up and seeing people on the track got me excited to start working out soon.

Wed - 5:30pm - 7m (44:06) this run might have been a bit short but was still the quickest pace I have run since returning from last week. Starting to gain some confidence in my leg.

Thurs - 4pm - 3+ (22:46) right after work missed my morning run. Decided to get some mile and core work prior to the trek down to Albany.

6:15pm - 9.5m (71:51) with a large group from Michelle's. The plan was 7-8 mile but we made a few wrong turns. Legs felt good and it's always motivating to run with a group.

Fri - 6pm - 7m (46:26) reverse hills rd loop. First run with zero discomfort in my leg.

Sat - 8am - 13m (1:45:25) ran first 3 solo as I was early for the 830 run. 10m with the group, roads were a bit sloppy but was still a fun time. The slipping made for a few twinges here and there from the leg but overall no issues.

Sun- 10am - 30k (18.6) 2:08:25 - up at 5am to head into work yet again. Shot over to UA after and hung out till it was time for the winter series. Cruised thru the run with Sweeny. Leg felt good majority of the way. Afterwards we hit up Madison café for some food.

Summary - 74 miles not to bad considering not being 100%. Today was a good sign my fitness is there but also that I can't go that far on my leg at and honest pace. Have a massage scheduled for tomorrow to hopefully work some kinks out.

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