Great Pumpkin 5k

11/19 - headed over to SPAC for the Great Pumpkin 5k had heard it was a PR course until the week of when I received notice that the course had been changed. Met up with Shaun for a easy 2m before the race. Back to change up with 10 mins to spare, got over to the line noticing how many people were at the race. Got of the line well right with Shaun, we were side by side going into the park. Right from the start there were a lot of tight turns, this added to the effort needed to go with Shaun. After the mile mark Shaun pulled away he checked to see how I was doing, I knew this wasn't going to be a pr day I planned to keep trying to chase Shaun the course continued to have some tight turns until around 2m. We were finally on open road and had some good running, that didn't last long as we took a hair pin turn to a gravel hill. Once up the hill there was about .5m left, I was able to get 2nd in 16:58. For what the course was I was happy with the results, this was more like a XC race then a road race. It seemed a lot of people felt that way.

Overall it was a good effort and no complaints. Knowing I was 30secs off Shaun who has been running sub 16 lately made me more comfortable with the time.

10/14 - 10/20

Mon- 9m (61:00) with Shaun around toga 

Tues - 9m (6x800 half rest) went with Derrick to the track, got the normal 2m warm up. Any other good workout down (238/238/236/237/238/232) felt really relaxed and was able to feel smooth. Getting excited to race again soon.

Wed - 6m (42:04) bypassed the morning run and just stuck to the afternoon plan.

Thurs - 8+ (53:30) thru in a 3m tempo on the bike path. Goal was 17:30-18:00 and to be in full control. Went well (6:07/5:57:5:45) feeling good with a race coming up this weekend.

Fri - am 3+ (24:20)

Pm - 3++ (25:30)

Sat- am 7m (great pumpkin 5k) 2nd 16:58

Pm - 5.5 (39:30)

10/7 - 10/13

Mon- 5m (35:34) easy run got out late

Tues - 8m (3x800/400, 4x200) half rest

Went well (2:39/2:37/2:35/75/75/74/36/35/35/34) legs felt weird but overall good.

Wed- am 3m (23:50)

Pm - 7m (48:20) with Eric felt really easy

Thrus - 7m (42:12) planned tempo run, goal was 43m felt really good, everything felt very smooth. 

Fri- 5m (36:29) easy shake out before heading to Hartford 

Pm- 3m with Eric around Hartford. Some how ended up in the ghetto again. 2nd year in a row.

Sat- am - 5m (n/t)

Pm - 5+ (49:40) with Eric's dad around newtown

Sun - 12m (1:20:23) in stony creek. Headed out a new direction today and got the first 6 basically down hill. Pushed on the way back with the climbs. Felt good

Total - 60m 

9/30 - 10/6

Mon - 7m (48:16) with Derrick and Eric. Felt good after the day off yesterday, made a point to push up each climb.

Tues - Am - Lift (legs, chest, back, arms and abs)
Pm - 8m (6x400, 6x200) 200 rest - Same workout as last week: Goal was 77-75 and 35-34 wanted to be faster then last week. Did a 2m warm up before getting on the track. 1st 400 (80) Shit - convinced myself it would be ok and just needed to step on the gas a little more next 5 (75,75,74,73,73) jogged off 200 then 6x200 (35,35,35,35,34,34) Felt really good, legs felt better then I expected after the morning lift. 2m cool down - seems my luck with dogs continues (not as bad this time) with in the first mile heard a dog but couldn't see it till the last second big ole mix all black in the dark, it happened to stay in it yard but didn't stop me from shooting across the street.

Wed - am - 3m (22:26)

Pm -7m (46:30) bit quicker then planned but every time we made the effort to slow the pace the next mile went by faster. Oh well no need to fight it

Thurs - Am- same as Tuesday 

Pm- 9m (6x800,400 rest) workout #2 felt good going into it did my morning lifting again and finally have my head wrapped around doing some workouts. Checked with Eric on times to make sure I wasn't thinking unrealistic and also not thinking of times that would be to easy. Was able to go (2:39/38/39/39/39/35) keep the rest honest at 1:50. 27:06 for the 4.5m on the track for a avg of 6 min pace.

Fri - 7.5m (53:00) In Warwick with Brandon did a nice loop mix of road and trail.

Sat - 10m (70:48) ran up to the summit of Mt. Grace with Brandon. Was a good run..went to the KSC invite in the morning 

Sun - 12+ (83:34) with Eric, felt pretty good after the weekend away. 

Total - 64m 

2 good workouts and some solid runs over the weekend

9/23 - 9/29

Mon - 5m (39:10) legs were beat 

Tues - 10+ (6x400) (6x200) (200 rest) legs loosened up during the day so I decided to give it a go. Went well for the first workout (79/77/77/77/75/77/36/35/36/35/36/34)

Wed - am 3m 22:36

Pm - 4.5 32:46 Calfs shot

Thrus - 7m (48:32) zim smith bike path. Calfs still sore but a little better

Fri- 3m 

Sat - 10m (fam 5k 17:10) Calfs were sore.

Sun - 0m Calfs still hurting decided for a day off. Got in the hot tub for a while afterwards

Total 43m 

Need to get the miles up and do some excersices for the Calfs.

Dunkin 10k

9/22 - was the dunkin 10k, I was hoping to be around mid 34. Got a easy 2m in before the race, once we were off I settled in with Nick Webster and Kent Lemme. I was able to stick with them till about 1.5m, I could tell pretty early my legs weren't there. I came thru the 5k in 17:30-17:35 I knew I was a bit slow but knew I needed to keep fighting. The second 5k was run completely solo, ended up finishing 6th in 35:45. On the cool down I started to bonk after about 10mins, re-assured that this effort was all I had on the day. Happy with the progress but I know I've got a lot of work to do.

9/16 - 9/22

Mon - 7m (48:53) normal loop with Eric

Tues - 6+ (42:21) got out late and thru the reflective vest on. 

Wed - am 7++ (55:30) wanted to get my whole run done in the morning. Had to break out the winter gear for the brisk 35 degrees

Thurs - 8+ (58:05) with Eric 

Fri- 0

Sat - 5m (36:01) in Stoney Creek pretty hilly

Sun - am 11m (dunkin 10k 35:45) not fully in 10k shape but it was a good test and stayed tough.

Pm - 5m (33:46) felt really good..was wondering where that feeling was this morning.

Total - 50m

Next week is the USATF 5k champs so I will stay around 50-55m before ramping up to mod 60's thru October 

9/9 - 9/15

Mon - 9+ (63:52) on Simba trails with Shaun and Eric
Tues - 7m - Attempted to do a track workout. No go legs felt like trash. Going to continue to just run and go faster when I feel good and race. opposed to trying and forcing workouts
Wed - 0m Legs felt tired
Thurs - 7.5m (49:36) Felt good and relaxed

Fri- am 3m (22:xx)

Pm -0 cold and raining (not worth it)

Sat- 7m (45:43) in Stoney Creek.

Sun - 12m (1:20:08) in Stoney Creek, out towards Harrisburg an back. It is climbing the entire way out and down hill back to the house. 

Total - 46m (6days) 

9/2 - 9/8

Mon - 5m (37:20) with Brandon. Planned for 7 but legs were tired
Tues - 6m (41:23) with Shaun and Megan between shifts at work. Felt a bit better
Wed - 7m (44:24)
Thurs - 7m (48:22) on bike path
Fri - 5m (35:22) with Eric
Sat - 7m (MBPA 5k)
Sun - 12m w/ Alex, Megan and Ricardo

Total - 49m

Took a bit to recover from alumni, had a good race Saturday..I think my fastest in the past 2 years

MBPA 5K

Saturday 9/7 was the MBPA 5k in Malta NY. The head sponsor is global foundries and there is a inside bonus for ring the first global employee. After last weeks alumni race I thought realistically I could run 16:50-17:00. I the plan was to run relaxed and go out smart 525-530, once I arrived I saw someone who looked fast warming up (shamus nally) so my thought was right he is fast. I knew Eamon was going to be there and also ran into Aaron. Right before the start Eamon an myself jokes about not being out under 520. That went out the window really quickly, at 400 I was sitting in 7th with 2 global ppl near me. I pushed up towards the leaders but never fully came in contact with them, I saw them going thru the mile at 455-457 and came thru in 5:07 I immediately thought I was in trouble with the early pace. I made the effort to try and close the gap, as the course went onto the global site I got a boost from my co-workers cheering, I came thru 2m in 10:34 and was able to see the pack behind me was a ways back. Over the last mile I tried to use the down hill coming off the site to gain some ground. I was unable to close the gap on the leaders but was very surprised to see the clock coming into the home stretch. I was able to grab 4th place (1st global) in 16:38 which was very surprising. I asked the immediate question about the length and was assured by several ppl that it is certified and correct. This was a huge boost in confidence and the first sign that my training and racing are coming around.