Mon - Off
Tues - 10m (1:11:31) + strides. Nice run got out around 540 and did a double loop. Legs felt pretty good, not so much while trying to do strides..of to PF afterwards
Wed - 7m (2m Tempo) 11:05 solo at shen, a bit chilly out ended up staying fully bundled.
(82,82,82,83,84,84,84,81) Not as fast as I wanted but with the weather factor I am fine with it.
Thurs - Am 4m (NT)
Pm - 6m (40:28) with strides.
Fri - 9m (1:02:58) really cold out, got out and just got some miles in.
Sat - 10m (1:07:19) with a 30 min tempo was able to cover 5m over the tempo.
Sun - 14m (1:36:20) with the willow guys at Tony G's house. Nice run
Total - 60m
Tuesday, November 27, 2012
Tuesday, November 20, 2012
11/19 - 11/25
Mon - 10m (72:05) started out very easy. Got rolling towards the end but never pushed the run. Pretty nice out tonight. Finished up with some strides
Tues - 11m (71:10) 5x800 hill repeats. Plan was to keep them controlled and not be hunched over after any of the reps. Got in a nice 3m warm up to the hill, some quick stretching then got the workout going. Its a pretty good hill with the last 300-350 being pretty steep.(for CP) The only downside its on a back road and there are no lights on the street. Felt a lot better then 2 weeks ago when I did this workout, today I went - 256/255/255/251/247. 3m cool down back to the house for a solid day.
Wed - Am 3m (23:56)
Pm - 5m (33:25) before heading back to NH was supposed to go 7 but needed to be on the road by 2 in a attempt to beat traffic.
Thurs- 10m with 5k tempo in between. Workout was pegged for Saturday but with all the traveling this week I had to fit it in when I could.
Fri - 10m (68:50) was a bit overdressed for this run really didn't expect it to be so warm out.
Sat - 9m+ (65:00) Ended up working around the house all day. Moving the treadmill and fixing some sliding doors. Didn't get a chance to run until 5pm. Just hoped on the treadmill, not bad beside staring at the wall for over a hour.
Sun - 7m (47:02) was supposed to do a long run today but again had to use the treadmill. Got halfway thru and decided another hour would just be adding to the time it would take to get back to the apartment.
Total - 65m with some nice runs in NH on quite roads!
Tues - 11m (71:10) 5x800 hill repeats. Plan was to keep them controlled and not be hunched over after any of the reps. Got in a nice 3m warm up to the hill, some quick stretching then got the workout going. Its a pretty good hill with the last 300-350 being pretty steep.(for CP) The only downside its on a back road and there are no lights on the street. Felt a lot better then 2 weeks ago when I did this workout, today I went - 256/255/255/251/247. 3m cool down back to the house for a solid day.
Wed - Am 3m (23:56)
Pm - 5m (33:25) before heading back to NH was supposed to go 7 but needed to be on the road by 2 in a attempt to beat traffic.
Thurs- 10m with 5k tempo in between. Workout was pegged for Saturday but with all the traveling this week I had to fit it in when I could.
Fri - 10m (68:50) was a bit overdressed for this run really didn't expect it to be so warm out.
Sat - 9m+ (65:00) Ended up working around the house all day. Moving the treadmill and fixing some sliding doors. Didn't get a chance to run until 5pm. Just hoped on the treadmill, not bad beside staring at the wall for over a hour.
Sun - 7m (47:02) was supposed to do a long run today but again had to use the treadmill. Got halfway thru and decided another hour would just be adding to the time it would take to get back to the apartment.
Total - 65m with some nice runs in NH on quite roads!
Tuesday, November 13, 2012
11/12 - 11/18
Mon- 5+ (35:35) keep it nice and easy. Awesome weather today!
Tues - 9+ (1:05:06) Did a series out out and backs. Then off to the gym.
Wed - 8m (track) 2m tempo. Plan was to be at 80% effort. So looking between 1030-1040 range. Ran 10:39 but not in a pretty way (5:11/5:27) my body let me know we haven't done anything fast in
A while. Would have liked to be more even but a good test.
Thurs - Am 5m (36:04)
Pm - 5m (38:48)
Fri- 10m (68:01)
Sat - 7m (51:33)
Sun - 12m (1:23:03) Slight head cold so pretty congested, other then that everything felt pretty good.
Total - 61m
Tues - 9+ (1:05:06) Did a series out out and backs. Then off to the gym.
Wed - 8m (track) 2m tempo. Plan was to be at 80% effort. So looking between 1030-1040 range. Ran 10:39 but not in a pretty way (5:11/5:27) my body let me know we haven't done anything fast in
A while. Would have liked to be more even but a good test.
Thurs - Am 5m (36:04)
Pm - 5m (38:48)
Fri- 10m (68:01)
Sat - 7m (51:33)
Sun - 12m (1:23:03) Slight head cold so pretty congested, other then that everything felt pretty good.
Total - 61m
Monday, November 5, 2012
11/5 - 11/11
Mon - 8m (51:55) Nice run with Derrick, a bit chilly tonight but all in all a good run.
Tues - 8+ (57:34) Out the door right around 530 (darkout) went over to some neighborhoods off Plank Rd. We haven't done to much running over there and needless to say got a bit lost, had to stop and ask someone how to get out of the neighborhood.
Wed - 10m (hill workout) Today was my first workout under my new training plan. Called for 4x3min up hill, I had to do a bit of searching as there are not very many big hills around hear. Was able to find a .5m hill (similar to the 2nd half of drummer) had a nice 3m warm up out there before getting started. Workout went well (3:01/3:02/3:01/2:58) I could def feel my quads on the climbing but overall was happy with how it went. 3m jog home before heading to Albany for our team meeting, got sweat new jackets!!
Thurs - 4m (28:11) decided to keep it short today with having plans for the evening. Hit up PF afterwards then out for a bit with some ppl.
Fri - AM 3m (21:57) nice easy shakeout surprisingly warm this morning.
Pm - 7+ (49:32) nice out and back thru the high school
Sat - 3m (22:02)
Sun - 10m Stockade-athon. not a good day, legs still don't feel good ended up dropping after i start to go backwards quickly
Total - 53
Tues - 8+ (57:34) Out the door right around 530 (darkout) went over to some neighborhoods off Plank Rd. We haven't done to much running over there and needless to say got a bit lost, had to stop and ask someone how to get out of the neighborhood.
Wed - 10m (hill workout) Today was my first workout under my new training plan. Called for 4x3min up hill, I had to do a bit of searching as there are not very many big hills around hear. Was able to find a .5m hill (similar to the 2nd half of drummer) had a nice 3m warm up out there before getting started. Workout went well (3:01/3:02/3:01/2:58) I could def feel my quads on the climbing but overall was happy with how it went. 3m jog home before heading to Albany for our team meeting, got sweat new jackets!!
Thurs - 4m (28:11) decided to keep it short today with having plans for the evening. Hit up PF afterwards then out for a bit with some ppl.
Fri - AM 3m (21:57) nice easy shakeout surprisingly warm this morning.
Pm - 7+ (49:32) nice out and back thru the high school
Sat - 3m (22:02)
Sun - 10m Stockade-athon. not a good day, legs still don't feel good ended up dropping after i start to go backwards quickly
Total - 53
Sunday, November 4, 2012
10/29-11/4
Mon- 0m kinda shitty outside, decided to take the day off
Tues- 7m (45:51) Ran with Derrick.
Wed- 10m Got in a 3m warm up before doing a 6.3 mile tempo (37:00) felt pretty good breathing was a bit off but overall good, did a 1m cool down before getting dinner.
Thurs- 9m (59:25) a bit short but keep it easy.
Sat- 5m (35:54) went to the 3rd annual Erica's walk for a cure (in Beverley MA) in the Am before driving back to NY
Sun- 10m Went to the Frun 10k in Clifton park. Was supposed to do a tempo, legs felt like absolute shit The workout was over before it started..good thing the team race isn't until next weekend
Total - 46m
Tues- 7m (45:51) Ran with Derrick.
Wed- 10m Got in a 3m warm up before doing a 6.3 mile tempo (37:00) felt pretty good breathing was a bit off but overall good, did a 1m cool down before getting dinner.
Thurs- 9m (59:25) a bit short but keep it easy.
Sat- 5m (35:54) went to the 3rd annual Erica's walk for a cure (in Beverley MA) in the Am before driving back to NY
Sun- 10m Went to the Frun 10k in Clifton park. Was supposed to do a tempo, legs felt like absolute shit The workout was over before it started..good thing the team race isn't until next weekend
Total - 46m
Wednesday, October 24, 2012
10/22-10/28
Mon - 3m (21:30)
Tues - 4m (27:50) Ran a little with Derrick, good time had a lot of catching up to do haven't run with him in over 3 weeks
Wed - 5m (35:14) @ UAlbany did the warm up with the group and then added on. Watched the workout afterwards / while jogging around. hit up 99 after for some food (a lot of food)
Thurs - 5m (34:17) Did the evergreen loop before heading to the gym
Fri - 6.5 (43:35) ran with Derrick, felt a bit tired might just be due to the added workload.
Sat - 7+ (50:20) This was a awesome run, with how great the weather was today and no rush to get anything done I was able to just relax and run. much to my surprise I was able to clip off the run in a decent time with little effort
Sun - 11.5 (1:32:21) w/ Renee and some willow street ppl, previewed the stockade - athon course. keep it really easy (longest run since hartford) Hit the gym afterwards for a easy day of lifting
Total - 42m
Tues - 4m (27:50) Ran a little with Derrick, good time had a lot of catching up to do haven't run with him in over 3 weeks
Wed - 5m (35:14) @ UAlbany did the warm up with the group and then added on. Watched the workout afterwards / while jogging around. hit up 99 after for some food (a lot of food)
Thurs - 5m (34:17) Did the evergreen loop before heading to the gym
Fri - 6.5 (43:35) ran with Derrick, felt a bit tired might just be due to the added workload.
Sat - 7+ (50:20) This was a awesome run, with how great the weather was today and no rush to get anything done I was able to just relax and run. much to my surprise I was able to clip off the run in a decent time with little effort
Sun - 11.5 (1:32:21) w/ Renee and some willow street ppl, previewed the stockade - athon course. keep it really easy (longest run since hartford) Hit the gym afterwards for a easy day of lifting
Total - 42m
Sunday, October 21, 2012
10/15-10/21 (recovery week)
Not very much information this week, Monday and Tuesday was a lot of limping around and avoiding the stairs at work. By Wednesday I was feeling pretty good walking around, went to Albany to watch the workout and get some dinner then to TCBY with Karen before she leaves for Fort Collins. Thursday and Friday were pretty relaxed, watched " that's my boy" with Adam Sandler pretty funny movie. Saturday morning I decided to do a little jog, went out for a easy 3 had some soreness set back in while on the run, foam rolled and iced before heading to Keene for P-fest. Sunday was death it was a quick reminder I am not in college anymore.
Training begins next week with some light mileage and start getting back into the swing of things.
Training begins next week with some light mileage and start getting back into the swing of things.
Tuesday, October 16, 2012
Hartford Marathon
This past weekend was the Hartford Marathon, Myself and Eric set off for Hartford on Friday to check in and relax before the big day. Once we got to the expo it started to set in that I finally made it to the marathon healthy, we checked in and did a shake-out before relaxing for the rest of the night. I tossed and turned all night, it finally was time and I was definitely nervous. I got up at 6 for some food and to get ready for the 8am start, we were able to hang out at the hotel until 7:40am then jog the mile or so to the starting line. It was pretty chilly out but perfect for a race, I met up with some ARE members before breaking off to find Erica (who I was planning on running with) the gun went off shortly after 8am. The start included the full and half marathoners it was interesting to see everyone from both races, after about a mile the two races split and you got to see who was in what race. I settled in with Erica and a few other who were sharing similar goals, after about 5-6m our group broke up a bit the group was picked up the pace and I decided to back off a bit with one of the other runners. Once we hit the 9m mark I decided to try and catch up to Erica's group as they were only 10-15secs up on me, over the next 3-4m I was able to get back with the group. I ended up falling off the group around 15m but was not slowing down so I wasn't to worried, I keep rolling thru 20m at that point the guy I was running with caught me and quickly went by the next 3m were a bit rough before I was able to re-rally a bit for the final miles.
Splits:
1&2 - 12:31
3 - 18:46 (615)
4 - 25:04 (617)
5 - 31:16 (611)
6&7 - 43:49 (12:33)
8 - 50:10 (620)
9 - 56:35 (6:25)
10&11 - 1:08:57 (12:21)
12 - 1:15:04 (6:07)
13-1:21:20 (616)
14 - 1:27:31 (610)
15 - 1:33:44 (613)
16 - 1:40:10 (625)
17 - 1:46:46 (635)
18 - 1:52:54 (608)
19 - 1:59:26 (631)
20 - 2:06:11 (644)
21 - 2:12:47 (635)
22 - 2:19:39 (652)
23 - 2:26:23 (643)
24 - 2:33:12 (648)
25 - 2:39:58 (646)
26 - 2:46:47 (648)
.2 - 2:48:04 (76)
Splits:
1&2 - 12:31
3 - 18:46 (615)
4 - 25:04 (617)
5 - 31:16 (611)
6&7 - 43:49 (12:33)
8 - 50:10 (620)
9 - 56:35 (6:25)
10&11 - 1:08:57 (12:21)
12 - 1:15:04 (6:07)
13-1:21:20 (616)
14 - 1:27:31 (610)
15 - 1:33:44 (613)
16 - 1:40:10 (625)
17 - 1:46:46 (635)
18 - 1:52:54 (608)
19 - 1:59:26 (631)
20 - 2:06:11 (644)
21 - 2:12:47 (635)
22 - 2:19:39 (652)
23 - 2:26:23 (643)
24 - 2:33:12 (648)
25 - 2:39:58 (646)
26 - 2:46:47 (648)
.2 - 2:48:04 (76)
10/8 - 10/14
Mon - 7++ (53:50) W/ KSC guys
Tues - 5m (34:56)
Wed - 3m (20:43) w/strides
Thurs - 0m
Fri - 2m
Sat - 27m Hartford Marathon (2:48:04)
Sun - 0m
Total - 44m
Tues - 5m (34:56)
Wed - 3m (20:43) w/strides
Thurs - 0m
Fri - 2m
Sat - 27m Hartford Marathon (2:48:04)
Sun - 0m
Total - 44m
10/1 - 10/7
Mon - 9m (1:02:27)
Tues - Am 3m (23:41)
Pm 7m (46:32)
Wed - 10m (10x400 full rest)
78/77/80/79/80/79/78/78/75/70
Thurs - Am 3m (23:14)
Pm 5m (35:19)
Fri - Am 3m (21:07)
Sat - 8m (1:01:10) w/ Sam, Najem, Gavs, Abbey and Julie
Sun - 10m (1:05:57) w/Sam and Najem @ governor's Island
Total - 58m
Tues - Am 3m (23:41)
Pm 7m (46:32)
Wed - 10m (10x400 full rest)
78/77/80/79/80/79/78/78/75/70
Thurs - Am 3m (23:14)
Pm 5m (35:19)
Fri - Am 3m (21:07)
Sat - 8m (1:01:10) w/ Sam, Najem, Gavs, Abbey and Julie
Sun - 10m (1:05:57) w/Sam and Najem @ governor's Island
Total - 58m
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