9/22 - 9/28

Mon - 5.5m (40:40) quads were really sore. Not bad on the ups tough on the downs.

Tues - 5m (32:24) 

Wed- 10m (3xmile - 800 rest) jumped into the workout with Pete. Goal was 520-515, 515-510, 510-505. Wasn't sure how the legs were going to feel but everything felt good. 

Times: 516/513/506

Felt a tad off the 1st 400 of the 1st rep but after that it was clock work. The last rep we can threw 400 as Eric started his set, I knew he was running 500 or under and just tried to latch on with a hope of getting close to 500 or under.

Thurs - 7m (48:50) 

Fri- 3+ (22:10)

Sat - off

Sun - 8m (brocktrot 5k) 1st place 17:25. Had nothing for the the last 1.1 of climbing..but got the win so I am happy.

9/15-9/21

Mon - 5m (34:11) lifted upper

Tues- 5.5m (37:50)

Wed - 9m - track workout (5x800) jumped in with Pete, Nick and Paul for a nice workout 5x800 half rest. The goal was 230 down to 225. I wasn't to sure on the times at first thinking it might be a tad fast. I took the lead on the reps to try and control it a little, to my surprise it didn't feel to fast and felt smooth. 

Times:233/233/231/230/225

Everything felt good and I can tell my fitness is there! Ready to roll this weekend!

Thurs - 5m (34:45)

Fri - off

Sat - 5m (33:55)

Sun - 16m (Palio half) jumping into a half with no long runs was not the best idea but got a good hard run out of it.

Total - 46m

8/25 - 9/14

A little behind on the updates be here we go.

8/25-8/31

Mon- 7m (44:28) 

Tues - 0 long day at work

Wed- 7m (50:02)

Thurs - 8m helped out at the Malta build up - pace 4x2/2/4 then did 2 more sets (30/30/69) (32/32/69)

 Hamstrings were on fire - maybe a little to hard on the 2's

Fri. - 0m work function 

Sat - 7m (alumni - 18:01) a bit warm and dehydrated from the night before.

Sun - 7m (nt)

Total - 36m (5days)

9/1 - 9/7

Mon - 5m - 34:00

Tues - 7+ (48:43)

Wed - 8m (track) 4x1200 LT 

(4:09/4:10/4:06/4:06)

Thurs - 7m (47:06)

Fri - 3+ (23:33)

Sat - Am 8m (race) Malta 5k (17:27) not sure what to say about this had 100% humidity and pretty warm but went for it and clearly paid the price splits were (5:16/10:40/16:40/17:27)

Sun - 0m lifted legs (squats/leg press..etc)

9/8 - 9/14

Mon - 5m (39:40) legs really sore.

Tues - 5m (35:30) feeling a bit better hamstrings are sore.

Wed - 9m (track) 2m TT, 4x200 did the time trial solo at the UAlbany track. Man did it feel good, not my best time at this workout but showing progress. 

Times: (10:29 - 514/515 even spilts) (33/34/34/29) Kiley got me going on the 2's and really helped push the last one.
Thurs - 5m - 34:39
Fri - 0m Last day at GF. Had an afterwork get together then headed to Albany to enjoy sitting by the fire with Jill and friends.
Sat - 5m - 35:15
Sun - Am 8m - WWTD "5k" I have run this course a few times over the years in spac and knew it was a bit long. Did my warmup over the course to make sure I knew where to go (24:30) got changed and headed to the line. Was solo from the gun, which was much expected there might have been 50 people at this race. No mile markers but had an idea where I was on the course, was able to get the win in 17:18 and felt pretty comfortable. Afterwards I re-looped the course and checked some previous data I had showed the course to be 3.2 which was nice to know - Converts to 16:45ish for the actual 5k.
Pm - 3m (21:50) Malta trails

Total - 40m

8/18-8/24

Mon - 7m (Wilton wildlife trail 5k) this was the last of the series and my 2nd time this year going to this race. Got in a easy warmup with Casey before meeting up with Shaun and heading to the line. Stuck to my plan of not getting out to quick, after 1/2m I settled into 3rd and began to close the gap on Shaun and Jake. Was able to catch them and stick with them till 1.5m when they really cracked down the pace. As they pulled away I knew in wasn't fading just didn't has that gear. Was able to hang on for 3rd in a new PR for this race (18:09).

Splits: 5:51/11:42/17:33/:36

Overall was happy how the legs felt (still breathing like a fat kid..just 2 weeks till alumni 

Tues - 5m (36:56) a bit quicker then planned but felt good

Wed- 0m really warm out

Thurs- 5m (34:34) with Derrick

Fri - 5m (37:14) long day at work was nice to relax on the run.

Sat - 7+ (49:11) got out pretty late, it was a nice and quite run.

Sun - 16m (2:04:14) ran with the FFW team. Nice and relaxed run..was pretty surprised to go that long on an empty stomach and feel fine.

Total - 45m 

8/18-8/24

Mon - 7m (Wilton wildlife trail 5k) this was the last of the series and my 2nd time this year going to this race. Got in a easy warmup with Casey before meeting up with Shaun and heading to the line. Stuck to my plan of not getting out to quick, after 1/2m I settled into 3rd and began to close the gap on Shaun and Jake. Was able to catch them and stick with them till 1.5m when they really cracked down the pace. As they pulled away I knew in wasn't fading just didn't has that gear. Was able to hang on for 3rd in a new PR for this race (18:09).

Splits: 5:51/11:42/17:33/:36

Overall was happy how the legs felt (still breathing like a fat kid..just 2 weeks till alumni

5x800

Went to the Shen track for a nice speed workout, we met up with gavs and got in a 3+ warm-up. After some strides and drills we got into the workout. The first rep was under control to see how the legs were feeling, everything felt good and we started to crank it down.

Times - 240/236/235/233/231

Felt pretty good on this workout I was breathing pretty heavy on the last rep, it was bad enough that Gavs went by me in the first 200 thinking that I was done. Normally he would have been 100% correct. He started to pull away and I hit the 400 in 77, immediately said "SHIT!" and started to try and close the gap. Last thing I wanted to do was F up my workout and not pull it together. With 300 to go I surprisingly opened it up and was able to come back in 74 (breathing like a fat kid)

Feeling pretty good these past few weeks just in time to have some fun at Alumni in a couple weeks

8/11 - 8/17

Monday - 7++ (51:40) legs felt really good even after the 3 days off.

Tues - 0 worked from 730-11pm

Wed - 5+ (41:04)

Thurs - 9m (Track)

Fri - 5+ (41:13) on the bike path with a nice little group

Sat - 7+ (50:15)

Sun - 3m + strides

Total - 38m 

3 x Mile

Met Gavs at Shen around 6pm for a 3 x Mile workout. Both of us are working our way back into shape. We got a 3+ warm up, followed by some drills and strides.

Workout - 3xmile(half rest)

Times: 5:31/5:26/5:19

Pretty happy with this workout felt good and was able to run pretty steady.

8/4 - 8/10

Mon - 7m a Went to the Wilton wildlife trail 5k. Haven't done one of these since my first summer in NY..boy was it fun. Got out a little hot but manged to hang on for 5th in 18:40. I looked back in the blog from when I first ran these races best of 18:31..knowing that I think that's within striking distance.

Tues - am 5m (40:11) nice easy run

Wed - 10m (track)

Thus - 5m (41:49) w/Shaun

Fri - 0 in buffalo 

Sat - 0 

Sun - 0

Summary: overall a very good week. Had a good workout and good effort on Monday. Also had the 3 goose eggs but it was well worth it to spend time with Jill and her family on the lake.

     My co-pilot on the trip home!

6/28-8/3

Mon- 5m (32:30) lifted upper

Tues - 5m (37:40) @5:15 am with KQ. Yoga in the Pm with Jill

Wed- 5+(35:30)

Thurs - 5m (37:40) w/KQ

Fri- 8+m (57:00) w/ Treadway

Sat - 0 - traveled to Nh to watch my little bro play in the shrine football game.

Sun - 7m (46:50) lifted  - legs/core

Total - 35m

Solid first week. Legs feel pretty good currently continuing to lift legs. Adds a little fatigue to them. Biggest thing is the mind is there and I'm enjoying the runs.