Mon - 5+ (34:37) It was cold and raining all day, bundled up for a easy run thinking it was going to be bad out. Completely wrong was totally over dressed for the run, anyways felt good...back to work tomorrow
Tues - 10+ (66:44) felt good we held a conversation the entire run which was refreshing. Lifted upper body afterwards, to the track tomorrow
Wed - 10m (3x1k/6x200) took 800 rest on the 1k and full rest on the 2's. The goal was to go 310/305/300 then 35-30. Was a bit nervous about the pace for the 1k after the races last weekend, got in a easy 3m warm up and changed into flats did a half a stride and immediately felt my shin. I had this issue last year just need to ice my ankle and the shin goes away (something with the a tendon that gets irritated) switched back into my trainers and jogged around to losing the shin back up. Once we go going the shin was a non-issue..313/309/307/35/34/33/32/32/30 Felt really good the whole workout. I cut the cool down short a bit just to take it easy on my shin.
Thurs - 0 shin/ankle were sore right from the start. Tried to run but after getting to the entrance of the complex decided it wasn't worth the discomfort and went back home to ice.
Fri - 0 shin/ankle are feeling much better decided to give it one more day.
Sat - 12m BU mini meet #2 did the tough double of 3k/mile. The 3k was rough they put 8 in the first heat then 18 in 2nd withy times ranging from 835-925. Got pulled out a bit faster then I wanted, just keep racing to try and hang on. Faded hard in the final 600 to a 945 (ouch) got a long break before the mile heat 7 ran well and went much better then last week was in last thru 200 in almost 40 was able to move up once everything cleared up ended in 450 new season pr.
Sun- 15m (1:42:22) solo in Barrington/Dover.
Total - 52m
Monday, December 17, 2012
Monday, December 10, 2012
12/10 - 12/16
Mon - 5m (34:20) Nice recovery day from yesterday's long run. Was 40 and raining out, legs were a bit sore from running the trails yesterday.
Tues - 7m track workout (2xmile 4x200) this workout went ok. Nothing to special, aside from it being cold and dark when I got to the track I still don't feel smooth when I try to run fast. Splits : 5:34/5:30/35/35/34/35..not sure what its gonna take for these to turn around. Maybe I'll see something this weekend at the first BU meet.
Wed - 7m (46:28) had to work later today to cover for some people that are in training. Also had to be in Albany for 730 to pick up Eric. Felt good on the run it was pretty nice out.
Thurs - 6+ (39:42) Got out just after 6 for a easy run. Felt pretty good, we almost got hit by a older driver they decided to try and pass then turn in front of us. Led to a bit of confusion.
Fri - 3m (21:16) short shakeout before the mini tomorrow. Headed to the mill afterwards for a Christmas party with some friends from work.
Sat - 7m (BU Mini Meet) Wow did this one hurt, its been about a year since I have been on the track and I could feel it. Mad a tone of mistakes in the mile (at one point in lane 3 on a turn trying to pass) legs didn't really respond to well and it showed in the results. Came back later in the 800 and just treated it as a workout to my surprise I felt a lot smoother and didn't die, although it wasn't anything to write home about it's a starting point and looking forward to the next race. Results 4:55(2:22,2:33) Woof / 2:17 (69high,67.)
Sun - 15m (1:41:17) Out and back 52:33 out 48:43 back on the bike path with the willow guys. Two weeks ago we ran with the group and I got crushed on the way back when everyone decided to drop the hammer on the way home. Today I was ready for it and sat back most of the run until we had about 20mins to go. Surprisingly enough there was no surge by the pack, other then myself and Eric picking it up a bit over the final mile to close out the run. Felt really smooth the last couple miles, kinda surprising what one track race and a shock to the system can do for your runs.
Total - 50m with 2 ok races for the time frame.
Tues - 7m track workout (2xmile 4x200) this workout went ok. Nothing to special, aside from it being cold and dark when I got to the track I still don't feel smooth when I try to run fast. Splits : 5:34/5:30/35/35/34/35..not sure what its gonna take for these to turn around. Maybe I'll see something this weekend at the first BU meet.
Wed - 7m (46:28) had to work later today to cover for some people that are in training. Also had to be in Albany for 730 to pick up Eric. Felt good on the run it was pretty nice out.
Thurs - 6+ (39:42) Got out just after 6 for a easy run. Felt pretty good, we almost got hit by a older driver they decided to try and pass then turn in front of us. Led to a bit of confusion.
Fri - 3m (21:16) short shakeout before the mini tomorrow. Headed to the mill afterwards for a Christmas party with some friends from work.
Sat - 7m (BU Mini Meet) Wow did this one hurt, its been about a year since I have been on the track and I could feel it. Mad a tone of mistakes in the mile (at one point in lane 3 on a turn trying to pass) legs didn't really respond to well and it showed in the results. Came back later in the 800 and just treated it as a workout to my surprise I felt a lot smoother and didn't die, although it wasn't anything to write home about it's a starting point and looking forward to the next race. Results 4:55(2:22,2:33) Woof / 2:17 (69high,67.)
Sun - 15m (1:41:17) Out and back 52:33 out 48:43 back on the bike path with the willow guys. Two weeks ago we ran with the group and I got crushed on the way back when everyone decided to drop the hammer on the way home. Today I was ready for it and sat back most of the run until we had about 20mins to go. Surprisingly enough there was no surge by the pack, other then myself and Eric picking it up a bit over the final mile to close out the run. Felt really smooth the last couple miles, kinda surprising what one track race and a shock to the system can do for your runs.
Total - 50m with 2 ok races for the time frame.
Sunday, December 9, 2012
12/3 - 12/9
Mon - Off
Tues - 10m (1:07:57) had to work late so I needed to run the morning, which was awesome to get to run in the daylight.
Wed - 7m (8x400) half rest. Eric was going to Cali, so I was set out to do the workout solo. Took a bit of self-motivation to get out the door. The workout went well first speed workout of the season, can't wait till those other gears come back. (75,75,74,75,75,76,74,74)
Thurs - Am 5+ (35:41) Day off from work and didn't get out until 12, being a bit lazy
Pm - 3m (22:14) no motivation to get out the door just needed to get something in.
Fri - 7m (50:41) in Pisgah with Hammett, it was awesome to be on the trails
Sat - 8m - Went to the jingle bell 5k with Hammett, I needed to do a 20min tempo and figured this would work well. It was 33 and raining I now agree with Hammett but that is by far the worst possible weather. 5k didn't go to well 17:51 but oh well things happen.
Sun - 18*ish (2:21:05) Couldn't turn down the opportunity to run with Ferenc and Bojo. We knew it was going to be keep under control as Ferenc has be sick and is coming back. A awesome run with the guys and the girls. I was extremely happy to be on trails again..Man do I miss the trails.
Total - 58m
Tues - 10m (1:07:57) had to work late so I needed to run the morning, which was awesome to get to run in the daylight.
Wed - 7m (8x400) half rest. Eric was going to Cali, so I was set out to do the workout solo. Took a bit of self-motivation to get out the door. The workout went well first speed workout of the season, can't wait till those other gears come back. (75,75,74,75,75,76,74,74)
Thurs - Am 5+ (35:41) Day off from work and didn't get out until 12, being a bit lazy
Pm - 3m (22:14) no motivation to get out the door just needed to get something in.
Fri - 7m (50:41) in Pisgah with Hammett, it was awesome to be on the trails
Sat - 8m - Went to the jingle bell 5k with Hammett, I needed to do a 20min tempo and figured this would work well. It was 33 and raining I now agree with Hammett but that is by far the worst possible weather. 5k didn't go to well 17:51 but oh well things happen.
Sun - 18*ish (2:21:05) Couldn't turn down the opportunity to run with Ferenc and Bojo. We knew it was going to be keep under control as Ferenc has be sick and is coming back. A awesome run with the guys and the girls. I was extremely happy to be on trails again..Man do I miss the trails.
Total - 58m
Tuesday, November 27, 2012
11/26 - 12/2
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
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 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.
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