3/9 - 3/15 race week

After a few good weeks of workouts and some pretty decent miles I'm finally ready to toe the line and kick off 2015. As I prepare for my first race of the year it's nerve racking and also relaxing to only have my training as an indicator. Along with that I've backed the miles down a tad to hopefully put a little extra pop in te legs.

Mon - 5am - 6++ (50:40) in the neighborhoods with Jessy. Legs were feeling really good which was a nice sign with 20 done yesterday.

5pm - 5+ (35:04) solo around town, was awesome to run in shorts!!

Tues - 440pm - 10m (66:07) decided to sleep in and just get a run in the afternoon. Had no plans for the run other then the mileage, I hit the halfway point and checked the split (33:45) was kinda surprised and just cruised it home.

Wed - 5am - 7+ (50:16) picked up Jessy and headed down to Wood Rd to run her workout. Got in a 2m warm up then got going, the plan was a 2m TT a bit hard to do a time trail in the dark. Even with the darkness this workout was crushed (12:11) Boom! We jogged back to the car to get just over 7m..not a bad way to start your day.

430pm - 5m (36:56) had planned to do another tempo in the Pm but got side railed with work. Had to be back at 7 which ment on the road by 6, wasn't feeling the run an needed sometime to unwind before a workout. Comically I returned from my run to a voicemail that I was no longer needed to come in. Score one for the good guys!!

Thurs - 415pm - 5+ (39:38) met Renee in clifton park for an easy run. Planned a short day today to help cut my miles down a bit. 

730pm - 1hr massage

Fri - 5am - 5+ (42:54) ran in the neighborhoods with Jessy. Was a little cool out this morning, legs and back feel good and relaxed.

5pm - 5m (35:46) in the neighborhoods solo. Felt a bit sluggish but mainly due to being over dressed.

Sat - 10am - 5m (34:53) legs feel good looking forward to tomorrow.

630pm - 3m (21:30) around New Bedford with Jessy

Sun - 11am  - 18m New Bedford half marathon. (1:18:09) race report to follow.

Summary - 76m a bit down this week with the miles but that was planned with the race. No real workout this week, and 1 decent race. Not really happy with the time but not really down about it either. 1st race of 2015 is out of the way and the focus remains on VCM!

3/2 - 3/8 Spring! Right?

Mon - 5am - 5m (40:06) met Renee at the Y for our usually morning run..got a bit of snow last night, back roads were a little messy.

540pm - 8+ (58:36) decided to wait for Macknight to get home and do a portion of his run. Was a bit windy on the open roads..really sheltered in the neighborhoods lead to being a tad over dressed.

Tues- 5am - 5m (41:31) outside!! In the neighborhoods with Eric and Derrick. I can tell I'm adjusted to the early mornings alert and able to make jokes opposed to the past 2 weeks of silence.

430pm - 7m (47:23) in town loop. Legs felt good. But for some unknown F-ing reason it was snowing out! Such bullshit I'm sick of winter!

Wed- 4pm - 10m (4xmile) half rest. Mapped out a road loop near Kevin & KQ's house. Quite roads and minimal traffic. Got in a 2.5m warm up with Kevin and the dogs, changed up and got ready to go. I had looked back to a similar workout I had done 2 weeks out from New Bedford in 2011, and had a baseline of what I wanted to do. Each rep I felt smoother and stronger, also was able to change gears when I felt the need. Very happy with this workout esp doing it solo.

Times  - 530/525/522/512

Thurs - 5am (41:18) in the neighborhoods w/ KQ and Emma bear (she's a dog) surprisingly warm out. Legs were a bit tired but no issues.

430pm - 5m (35:56) went reverse of this mornings run. Legs were feeling pretty good.

Fri - 5am- 5m (42:28) in the neighborhoods with Jessy.

515pm - 5m (33:51) got home from work and was spent. Log day of pointless arguing. Needed a while to relax before the run. 

Sat - 830am- 7.5m (49:07) initial plan was to do Karen's workout with her. I knew from the start it wasn't going to be fun, legs felt like shit. Made it threw the first 4m section and called it a day. Decided to take the rest of the day to rest.

Sun - 845am - 15m (1:48:46) went over to Burnt Hills for a hilly run with Tony, Tom and Pete. Was night and day with the legs everything felt good once again.

5pm - 5m (34:15) nice shake out in the neighborhoods with Renee, was pretty surprised how good the legs felt.

Summary- Another good week keep the miles the same at 83m for the week. Had a good workout (planned workout) and a rough day with an unplanned workout. Overall feeling good and looking forward to racing next weekend.

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.