5/28 - 6/3

Mon - Am 8m Memorial mile. Went the the Memorial mile this morning in Glens Falls 10th place 4:46 tough to race a road mile.

Pm 4m (30:07) Nice shake out run @6pm legs felt good after the long weekend.

Tues - 8.5m (1:01:08) Evergreen Loop+high school had to wait till 6:45 while the T-storms passed, it was a good run once everything calmed down.

Wed - 11m (Track) 4x2/3x4/2x8/3x4/4x2 half rest.

35/37/37/36/75/75/78/2:38/2:37/75/74/71/38/38/36/37

Felt really good to start out, legs got heavy about half way through the workout. I could feel the 2 races in 5 days, the times were still good but I felt a bit choppy running with a group today apposed to running solo. Overall happy with getting this workout done and continue to move forward.

Thurs - 9+ (1:03:38) Couldn't decided on a run so we just went and ran a random loop turned out to be a decent loop. Keep it relaxed legs were a bit tired from yesterday but all in all good run.

Fri - 0 work function(dropped the ball)

Sat- 9+ (1:02:22) in Keene very relaxing mix of roads and trails

Sun - 13m Pack Monadnock 10m ( unofficially dropped out after 4m and 2 bathroom breaks) tough course glad once my stomach was under control I jogged the remainder.

Finished the day up with some whiffle ball before the drive home.

Total 62.5 in 6days

5/21 - 5/27

Mon - 8.5m (1:00:12) Evergreen plus high school, keep it relaxed today had light rain the whole run. 8 x strides

Tues - 8m (50:46) Mapped out a 7m loop planned to take the first 3m relaxed then tempo the final 4m and a 1m cool down around the complex well Eric added on another 3. We hit 3m in 20:32 and noticeably picked it up, we covered the next 4m in 22:38 (5:37 pace) we spilt the work up pretty well I lead for the 1st and last mile Eric covered the middle. In the last half mile we have to cross Moe rd, there were 2 cars in the turn lane and they had the green light plenty of time to turn before we got there except for a mini van that couldn't accelerate we caught the van and almost came to a complete stop before we could get around the van (ppl in NY need to learn to drive)

Wed - 10m (Track) Work out was 5x800 (400 rest) 5x200 full rest. I hadn't really thought of times for the workout and didn't have much down time at work to think about it I was more thinking how would I feel after yesterday. To my surprise I felt really good,

Times:

2:35/2:33/2:35/2:34/2:28

38/38/37/35/32

Got lucky on the last 800 it matched up with Eric and Rich jumped in to help Eric pulled us through 400 in 73 and Rich pulled me through the end and also the 200's. The last sets were really when everything started to set in I death marched the cool down, felt better after pounding some gatorade. Good Day

Thurs - 9m (1:05:46) Felt really tired today took about a 2m before I started to feel like I was running normal. Hit up some trails to recover a bit quicker, we both spaced out for a while looping the trail and before we knew it we had already hit 45 mins looking forward to the weekend of racing and watching some ppl race.

Fri - 3m had to get a run in before work as we wanted to get the traveling started right when I got home to avoid traffic.

Sat - 15m In the morning we went to the Wachuesset mountain race. I struggled a lot with the technical sections but was a good change of pace. In the PM did a 3m shakeout in Burlington VT.

Sun - 9m Ran down to the start of the marathon then jogged around to watch at different points on the course. After everything was all said and done we made the 2.5m run back to the hotel.

Total - 63m

Good week 2 solid workouts and my first mountain race in 2 years. Need to continue building the mileage and get stronger.

Bedford 5k

Today was the Bedford 12k & 5k, the 12k was a NE grand Prix which majority of people run. We arrived at 8am so that we could watch the 12k before hand, it was fun to watch the guys race at 10:50 I headed out for a warm-up to get ready for the 5k. Covered the last mile or so of the course and got changed up for the 5k, once at the line I did a few strides my legs felt ok hamstrings felt a little tight so i decided to do a few more strides and stretching. Had a few quick words with Eric and was off to the line. Once we were out I wanted to stay in control, had some guy sprint out for the first 400m or so after that I took over the lead and held it. Came thru the 1st mile a bit slower then planned wanted to be 5:15-5:20 to open instead I was 5:25 took a quick glance back and could still see a pack about 15-20 secs back. The second mile I really got into a grove through the neighbor hoods, mile 2 went by 10:38 (5:13) was a bit quick but i felt good. Over the last mile there were a few tight turns in which I got mixed up with the lead bike, after half a mile the lead bike turned off I no longer had anything to chase I tried to surge up the hill and move when I reached the track. I hit mile 3 in 16:13 (5:34) my slowest mile of the day.

Splits

5:25

10:38 (5:13)

16:13 (5:34)

16:50 (:36)

Overall I was very happy with today I ran much more even and felt stronger, I plan to continue with the training I am doing and look forward to getting ready for some bigger races.

5/14 - 5/20

Mon - 7m (47:45) did normal loop with Derrick, we got lucky to miss the heavy part of the rain. Followed it up with 6x strides + lifted upper/core

Tues - 7m went to Queensbury for a low key trail 5k. We planned to do this as a tempo workout the race started at 6 and we didn't arrive till 5:50 so no warm up took about 6-7 mins into the run till I felt good ended up 5th 17:47. At 2m I felt like i could close the gap on the 2 in front of me but keep in the back of my mind that I have a track workout tomorrow.

Wed - 9m ( Track work out) 6x400 , 6x200 (200 rest) Had some company on the workout today, Andrew decided to join in. We were a bit delayed today as the Albany team was working out a bit late tonight, it was ok though only about a 10-15 min hold up and they were quick to let us know when we were clear to go. Times : 74/74/74/72/72/71....37/36/36/34/34/31...Felt good today could tell I was a bit tired from the quicker run yesterday, the only thing I couldn't figure out was the 1st 200 not sure what was with that. After we went to TCBY and got some frozen yogurt.

Thurs - 8.5m (57:51) Did the evergreen loop and added on a section in Shen High, afterwards we headed over to RPI where Keene was at the ECAC championships. We were able to watch Paige and Hoyt race the 5k, they both ran well and it was fun to watch a track meet again.

Fri - 5m 35:07 in Keene on the rail bed with Eric

Sat - 8m (Bedford 5k) race report to follow

Sun - 10.5 (1:13:57) Beech hill from

Lake house w/ Najem and Eric. Awesome run, got dropped for a bit in the final mile Eric made a push for the town line ( a Keene thing) once Najem realized it was on I tried to go but those two can fly.

Total - 55 m felt good this weeke had a solid workout and a good race, next week I will be looking to crack into the 60m range and race a mountain race at wachusett. I did this race 2 years ago and it was a good time looking forward to it.

Jog 4 Jugs 5k

Today was the Jog 4 Jugs 5k in Duanesburg NY, we arrived at 8:15 and I got out for a warm up with Nick Webster. We previewed the first part of the course the race also has a half marathon that runs with it, which was the race Nick was doing the half started 10 mins before the 5k which we didn't know until we got to the line. Once the fields we broken out I had a feeling it would be a solo effort, I knew it was a out and back with the second half having all the climbing so Eric told me to get out hard. I was looking for today to be a good workout and get a hard effort in before bedford next weekend. As soon as we took off I was out front solo and pushed the pace on the opening mile while still trying to stay in control ( form wise) I hit the mile at 5:07 this was the only split i had as the markers were set up for the half so they didn't match up for the 5k. I was happy with the effort and was able to snag the CR along with the win in 17:37, I struggled a bit with the last climb but felt if I was with someone I could have hung on. After I headed out for a cool down with Karen (who won the women's race and 2nd overall) we hung out until Nick finished the half and got the W there also. Overall it was a good day we had 3 out of 4 wins at the race, I am looking forward to next weekend and racing on a faster course.

5/7 - 5/13

Mon - 5m (36:07) evergreen loop with Eric. Good to catch up on the weekend, footwas good for 3rd day of not feeling anything from it

Tues - 7+ (49:30) meet up with Derrick, did the nomral loop around town. I cut out as we went by Shen to ensure that I didn't go much over 7, even thought I am feeling good I want to take my time I have some big plans for the fall and the biggest of them it to make it there healthy and in shape.

Wed - 7m (track workout) 5x400 , 5x200 (200 rest) 75/75/74/75/72/34/34/34/32/31

Today was the best I have felt in a while, I felt very smooth and relaxed the whole time bonus was nothing from my foot while in flats. I am starting to think that my foot might have been the best thing to force me to shut down for a little bit. Looking forward to the 5k this weekend

Thurs - 7+ (n/t) Beach wood loop kept it relaxed, tried to use my GPS watch couldn't get it to link up oh well no time needed on a recovery day

Fri - 5m (35:00) Evergreen loop felt like i was holding back (first time in a while) made a effort to keep it slow. Looking forward to the race tomorrow heard its a hilly / tough course which is fine by me looking for a good workout this weekend with the goal of being ready for the bedford 5k next weekend.

Sat - 7m Jog For Jugs 5k (race Report to follow)

Sun - 10+ (1:15:39) In PB..there are trails in NY very nice to run on some soft trails.

Total - 47m

4/30 - 5/6

Mon - 4m (27:37) foot felt good for 3 of 4 miles had a few twinges. Rolled out and iced
Tues - 3m (20:45) Went pretty well today decided to put icy hot on my foot to try and keep it lose. seemed to do a pretty good job.
Wed- 0m moving all day
Thurs - 3m (17:17) decided to push the run 12:01 for first 2 5:16 last mile. Felt like a had some pop I forgot how I miss these types of workouts
Fri - 0m off to CT foot the evening
Sat - 5m (31:20) evergreen loop..felt pretty good the last mile or so I started to hurt but wasn't really thinking about running. Foot felt good and no real change once I got home.
Sun - 7+ (47:18) got after it right from
The start again today. Foot felt good, started to bonk after 5.5 made for a interesting finish to the run.

Total - 22m

Not bad for a first week back, surprisingly feel a bit out of shape. I don't know of its just running solo or the fact that I was not in race shape before this happened. Next week I am gonna be around 40m with a tempo and speed day.

4/23 - 4/29

I can already tell you my running total for the week (0) Decided after saturday with my foot not feeling any better to shut it down and just get better ( I havent been racing that well so it wasn't all that hard of a choice) my foot has been feeling better walking around already after 3 days which leads me to believe that is was nothing serious. I plan to resume running on monday and after some thought I am going to re-build my mileage instead of jumping up quickly.

So far this year my best races came early in my training (30k) and after taking 4days off (fast friends) I am hoping that by starting over with rebuilding my miles my body will adjust a bit better and i can get back to racing well.

4/16 - 4/22

Mon - 7m (50:13) Wicked hot out today waited till 7 to get out for a run, still warm but with the sun going down it was a bit better.
Tues - 9m (1:02:16) w/ Derrick keep it pretty relaxed today, it was pretty windy for most of the run. Everything felt good minus my right foot its been sore since the pick-up games on sunday. Hurts to walk in the morning but was able to snag a tennis ball on the run saved me from having to buy one.
Wed - 13m Track 5x800/400 5x200 (half Rest) Alternating. This was tough, was doing this pretty much solo as Eric was doing a different workout. Met with Derrick at 520 and headed out to warm up, 3m out and back loop.
Times:
240/78/238/77/238/78/235/77/234/75/36/36/35/35/31
Was pretty happy with this workout focused more on pushing thru the 800's and keeping the 400s about the same as the first 4 of the 800. Had a little run in with the laxs team moving there equipment off the track on my final 400 they apparently don't look up the track before going to lane 1 oh well didn't really mess anything up, 3m cool down ( foot was really sore) Iced when i got home.Thurs - 10m
Fri - 8m (55:31) felt better today, was my planned down day which worked out very nice with the late start to the run.
Sat - 5M Went to saratoga with the plan to do a 10k tempo (6min pace) then 1.5hrs after race the 5k. Got thru 3m and my foot was throbbing so i decided to shut it down, Talked to Pete and he advised me to take a few days off and see if it gets any better. I had already gotten my number for the 5k and had Eric doing it as a tempo, so it shows up that i ran ( i wish i ran that well)
Sun - 0

Delmar Dash

Today was the 24th annual Delmar Dash in Delmar NY, We arrived at 7:45 got some front row parking talked to a few ppl got a race tee (helps knowing the person handing out shirts). Also the got a unused porta potty AWESOME, at 8:15 we heading out for a warm up go 2.5m quick bathroom break then to getting the flats and uniform. Headed to a side parking lot for a few strides and drills before heading up to the line. Was really unsure how today would go was hoping to run mid 27 but wasn't too sure that would happen. Once at the line i settle in the second row behind Eric and Kevin, we got the go command and i tucked right in with a group of ARE guys. The first mile felt pretty easy 5:27 at this point i pushed ahead of the group and tried to get up with the next group, the overcast that we had at the start had seemed to blow over durning that first mile and everyone could feel it starting to get warm / humid. I felt like i was closing the gap on the group in front of me and wanted to get with them to not be in no mans land. As we hit 2m (5:30) the course begins to have a ton of long straight aways and i could tell the group was putting distance on me and i knew there was a group not to far back at this point i was 8th-9th place at 3m (5:43) at about 3.5 i got caught by that group a few guys got in front of me after about 200m I started to re-rally and passed a couple guys 4m (5:51) this was part of getting caught, it was a bit rough and could feel the humidity ( guess i got to start getting used to it) Over the last mile I was trying to fight back but couldn't seem to really change that gear i was able to close the gap on a few guys but not able to get in true striking distance. As we made the turn for the final 600m I could start to hear Joe Benny cheering which allowed me to know how close they were behind me, it also keep me going to try and close the gap to no luck. (5:46) last mile finished about a minute slower then i was hoping. I got a little while till i race again most likely at the Bedford 12k so until then I will be doing a lot of speed work to try and get some turn over back.


Splits
5:27
10:58 (5:30)
16:42 (5:43)
22:33 (5:51)
28:20 (5:46)

There was no team competition which i thought was strange being a USATF race but i guess that is the different between NE and Adirondack. Overall it was a good day 13th overall even tho there were guys from both our team and willow street missing for various reason (some running boston others coaching or working a race) I know I have some work to do but i think things are coming around.