Delmar Dash

Sunday: 3/29 - this morning was the Delmar Dash 5m this race typically falls in mid April and has some good weather. This year it was moved up, the course was it good shape considering the winter and it snowing yesterday.

I arrived at 745 for the 9am start, it was a bit chilly 15 when I got there. The projected forecast was for 22-24 at the start. Shortly after 8am I hoped out for a warm up with Kevin and Rich, we decided to stay off the course an venture some different roads. Picking what to race in was a crap shoot, ended up with hat gloves and a long sleeve. Was out the door about 10mins to the start for some strides and light drills.

9:02 we were off the line, had a few stragglers getting to the line. The first 1/2m is a slight down hill, I found myself just right on the back of the lead pack and decided to hang on for the ride over the first mile. Shortly before the mile I let off the pack knowing the pace was a bit hot for me. Shaun caught up to me and we chatted about me taking off with the leaders (first time Shaun's seen me do this since my first summer in NY) hit the 1st mile 5:17.

Early in the 2nd mile Rich came by I knew we were looking for similar times I latched on and keep my focus on him to pull me through. I stuck behind Rich for the next couple miles, at this point I was running in 8th place. Right before the 4m mark Eamon pulled up next to me giving me some words of wisdom "only 6 mins of hurting left" I tried to move with the group but they were seeming to gap me. We hit 4m in 22:10, after another quater mile they were beginning to gap me. I heard a few guys behind me and was able to change gears (a little late) but felt the legs winding up. I held on to my spot (11th place) and secured a new PR 27:45 for the roads. I was very happy but at the same time knew I had some extra gears just couldn't get them out today. 

I'm sure you can say I cost myself sometime in that first mile but hell I haven't run a PR in 4 years! The confidence to get out an pull people in wasn't quite there. After today I feel much better about how my trainjng is going and look forward to the next race and workouts.

Some pictures from after the race with my fan club! And from crushing the kids race with KP!

3/23 - 3/29 no more weak shit!

Mon- 5am - 7m (56:17) Met up with Jessy and Jeff, was awesome to hear that Jeff ran a Pr at the Syracuse half this past weekend..always nice to have company on this early morning runs!

6pm - 7m (48:21) around country knolls with Macknight. Checked out where he did his workout this past weekend and tried to avoid the wind.

Tues - 415pm - 12m (workout!) the plan for today started with a slight hic-up, was supposed to get up for an easy 3 in the am..even allowed myself some extra sleep time..dumb dumb dumb! Couldn't get outta bed. 

Got out for a 3.5m warm up before switching into my lighter trainers. The plan was 5m hard effort, I checked with my consultant (Eric) on time and had the goal of mid to low 28 (and not a huge positive split. This loop has a pretty quick first 3m with only one small uphill. The 2nd have has 2 good climbs followed by some solid down hill. Almost shit a brick coming thru the mile (immediately thought I'm gonna do what Eric told me not to) 1st mile 5:26 hmm? After that I only focused on getting to the half way marker. Hit 2.5 (13:39) the next few miles I was still feeling strong and fast, over the last mile I knew it was going to be close, only a little off the first half split (13:45) for a total time of 27:25...got damn!! I haven't seen a time like that even in a race in years!!! Followed up with a change of shoes and a dry shirt for 3.5m cool down (and yes I was sweating enough in 35 degree weather for a shirt change! )

Wed - 5am - 6+ (51:06) met with the normal crew with the addition of Macknight. We headed into the neighborhoods, some of the group were doing a workout. Had a tough time keeping up with them today, legs were pretty sore from yesterday.

5pm - 5m (37:40) legs were better this afternoon, was planning to go further but after 3m of being pelted with hail I felt ok with 11 for the day!

Thurs- 5am - 3.5m (27:37) tried to meet KQ and Renee but we seemed to miss each other. Ended up meeting KQ at the end of her run and at the max I was looking for. Hoped a ride home instead of the 2m run back.

530pm - 9m (hills rd) got a call from Pete Thomas before heading out the door. Was good to catch up before the workout. It was 35 and raining out, planned to do 5xhills. After 4 of them I was freezing and decide to call it. 

Splits - 2:59,2:59,2:58,2:59

Felt really good on the climbs and stayed consistant, I didn't want to over do this workout with the race this weekend.

1hr massage

Fri - 430am - 9.5m (1:13:17) out the door with the normal crew. Felt good to get out and it was surprisingly warm. Legs are a bit sore from the massage but overall feeling very good!

7pm - 5m (38:08) always seem to get out late when I know I can sleep in the following day.

Sat - 9am - 3.5m (25:46) legs felt a bit stiff to start, loosened up throught the run.

430pm - 6.5m (47:58) through the neighborhoods. Very relaxed run, minus it was snowing!! Enough with this shit!

Sun - 9am - 16m (delmar dash 5m-27:45) race, warmup/ extended cooldown. Race report to follow.

415pm - 5m normal loop in neighborhoods, decided not to wear a watch and enjoy the run. Legs weren't to bad.

Summary: 95m Awesome week! 2 good workouts, 1 good race and lifetime highest weekly mileage. Very happy with this training week and to run a Pr for the first time in 4 years towards the end of my highest mileage week. Looking forward to the weeks to come

3/16 - 3/22

Mon - 4pm - 5m (35:04) quads were toast, was pretty surprised to see the time when I finished up.

Tues - 5am - 3++ (31:20) Met up with Jessy, it was starting to rain a bit and both of us were pretty beat up. Opted for a shorter route.

6pm - 10m (74:50) went out for my Lake rd 10 loop with Gavs. It was crazy windy out, once we got off the main roads it didn't seem to bad. Legs were feeling better and continued to loosen up as we went.

Wed- 6pm - 10+ (1:10:39) had a late day at work, decided to wait for Macknight to get home then ventured out on some backroads. Found some new roads I haven't run on yet which was a nice change of pace, we lucked out for the most part and stayed out of the wind.

Thurs - 5am - 3+ (25:01) got picked up by Renee and KQ as they were finishing there run. Keep it a bit shorter this morning with the workout in the PM

6pm - 10m (1:00:59) had a progression run planned for today. Decided to wait for Macknight to do this workout. Had the realistic goal of sticking with him the first half then would be solo the 2nd half. We talked about being 32-33mins at half way on a double loop course. Long story short..that didn't happen, I noticed early I was over dressed and we were moving good. Had to find it today and dig deep (enough that I made myself sick) extremely happy with this effort.

5m Splits - 31:25 / 29:33 each 2.5m were faster then the previous.

2.5m splits - 16:10/15:15/14:53/14:40

Fri - 5am - 8m (1:05:09) with Jessy, Jen and Jeff. Nice shakeout before leaving for Atlantic City.

Sat - 8:30am - 8m (1:05:21) on the board walk in Atlantic city. Weather started in the low 30's and quickly climbed to the high 40's.

Sun - 3:15pm - 10m (1:08:40) after a long trip and not great mileage I wanted to get aomething in (even after I decided to just take it off) ran around round lake to avoid the wind.

Summary: 68m with 1 good workout. Not happy with the miles this week, traveling for a bacholers party really put a dent in what I could get. Might be for the best to get a little rest as the next couple weeks will be really getting going! 

New Bedford Half Marathon

Sunday: March 15, 2015 

I have done this race the past couple years as it is always well run and has good competion. This year was the first time I would be using it at my debut race of the season. I was definetly nervous but also had some confidence from my training, the goal was to try and be close to 75mins. I have run well under that in the past but today was just about getting the ball rolling, the only other goal I had was to be racing! In the past I've got so caught up with times and splits that I'll find myself pacing a race instead of laying it out there which also tends to leave me giving up if the "pace" isn't going right opposed to fighting forward.

Race: I lined up in the 2nd row and was ready to get to work, shortly after the start I found myself in a group with some local guys (John Farely, Brad Lewis and Bob Irwin) I knew we would be shooting for the same overall time and rolled with them for the first 4m. Once the down hills came I wanted to close the gap on those infront of us and use the course, the next 3-4m I was feeling confident and even checked a few splits to see mid 520-530's. Somewhere between 8-9 miles I started to feel the wheels coming off, Al Berner (cms) came by and tried to get me to go with him. I fought to change my stride and stick with him, even so he was pulling away. Around this point some of the others I was with earlier came by, my focus changed from wording about time to trying to catch back up. At the 11m mark I spotted John and wanted to catch him and try to work together. Once I closed the gap I kept pressing in an attempt for him to come with me. As I approached the final hill I kept thinking to attach it, unfortunately for me there was very little attack left in the tank. I finished up in 1:18:09 just over 4mins from my Pr. Typically I would have been some what upset with the result, the mere fact that I continued to fight and was on a good pace thru 8m I was happy about. Hell my 10m split wasn't horrible either and I was going backwards at that point!

Overall it was a good trip, would have liked to hang on a bit longer but these things happen mostly in the first couple races of the year. I know my training is going well and my fitness is coming, I need to continue to stay focused and add a few more races into my training for VCM. 

Splits:

1)5:37.               6)5:40.     11)6:19

2)5:51.               7)5:28.     12)6:08

3)6:01.               8)5:54.     13)6:24

4)6:03.               9)5:59.      .1):54 (78:09)

5)5:33 (29:04)   10)6:13 (58:22)

Up next: I am still up in the air a bit, there is a local 5m at the end of the month I might jump into or I'll look for some 5ks just to get my body used to racing a bit more again.

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.