Tuesday, February 21, 2012

Week of February 20th-26th

Monday - 15mi/1:39 on Putney Rds with Fyffe, Ferenc and Najem. Legs a wee sore and fatigued but it was a good run. Went for a couple nice walks. The stars were amazing at night and Mars, Jupiter and Venus all looked huge.

Tuesday - 8mi/57min on Grafton trails with Ferenc, Boj and the girls. Nice easy run. Beautiful day. It got me excited about running more trails. Lifted weights.

Wednesday - am: 6mi/38min in Pisgah with Griffin and (Jen). Nice warm weather. Griffin and I had fun hanging out at the vistas waiting for Jen. (R) piriformis sore.
pm: 10mi*/68min. Track workout. 2mi(10:20) 800rest + 1000(3:00) + 2 x 800(2:25,2:25) 400rest. I'm pretty satisfied with this workout. I did the 2mi with Fyffe and Ferenc. (Brad, Boj and James there too)

Thursday - 8mi/55min in Pisgah with Ferenc and the girls and Jimmy. My body is tired today. Lifted weights. Saw grackles and red winged blackbirds today. A real sign of spring.

Friday - 10mi/65min on the Putney Rds with Fyffe and Ferenc. Bitter damp weather. Ran in a deep heavy mist. My hands were cold at the end. Played some guitars after. Man, we rock!! Too funny.

Saturday - 0mi.  A nice lazy day.  Getting pumped for DH Jones.

Sunday - 15mi*/1:30 - DH Jones 10mi - 54:10(5:25) 18th.  This was a pretty good race.  I went out a hair too fast to try and get on the back of the lead pack, to get out of the wind.  I started to hurt as we climbed in mile 3 and 4.  I recovered and rolled with a pack of BAA guys and Kevin Tilton for a few miles.  At around 7.5miles our pack really split up and I ran the rest of the way with a GBTC runner that I didn't recognize.  The final hill was very tough into the wind.  Judson Cake passed with me about a half mile to go.  I held off the GBTC runner to take 18th in 54:10.  This was 1 second slower than 2010.
Here are my miles: (5:15, 4:58, 5:45, 5:47, 5:26, 5:21, 5:06, 16:28 - missed 8 and 9 markers)

Total:  72miles - Decent week.  I realize I did lose fitness from getting sick and the lack of training after.  I need to ramp up and get prepared for New Bedford.

Thursday, February 16, 2012

Week of February 13th-19th

Monday - 4mi/28min in Pisgah with Griffin. My body feels surprisingly good. Trails really suck right now.

Tuesday - 7mi/49min in Pisgah with Griffin. My body is sore and stiff today. This loop is runable. I was going to run roads today but Griffin wasn't having any of that. She was really excited to run when she saw me get my gear on...trails it is.

Wednesday - 12mi*/1:20. Baker St workout: 2mi(10:12) + 4x400(65,65,62,62) 800 jog after 2mi/400 jog after 4's. Decent workout. Ran the first part with Fyffe. Calves pretty sore. Ran a little too fast on the last 2 4's. (James and Boj there also)

Thursday - 0mi. Just lazy and unmotivated. Had a meeting and I guess that's my excuse. Lifted weights.

Friday - 9mi/62min in Pisgah with Griffin. Good run. Trails were slushy where they were normally icy. If we get some more warm sunny days the trails will be completely clear. Lifted weights.

Saturday - 11mi/76min on Keene Rds with Fyffe, Ferenc, George and Miller. Beautiful day. Had a great run. Did some man work with the boys at my house and Glenn' s. Played some 3-on-3 hoops. It was fun. Hopefully I won't be sore for tomorrow's race.

Sunday - 9mi*/60 min. USATF NE Indoor Champs 5k-15:36(5:01 pace)8thplace/2nd in heat. I went into this race thinking I could go 15:10 or faster based on my mile(4:21) and my 3000(8:40). I figured I was a shoe in for a pr since this would be my first 5k on the track. I thought to myself that anything over 15:20 would be a bad race. Well, I tanked. I totally died out there just getting slower and slower. I hit the mile in around 4:51 then 2 miles in 9:55. I wanted to quit with 1200 to go. I couldn't believe how hot I was and how dry my mouth was. I was dying of thirst and the first place guy was pulling away. I now wasn't sure if I'd even pr. Mercifully, the race ended and I hit the line in 15:36 a new pr by 1sec. I'm not sure if basketball affected my race or if I've simply lost fitness due to getting sick and having some low training weeks. The high light of the day was seeing Adam M. win the 5k in 14:59. He closed his last lap in 29, running a perfect race.

Total - 52miles. I need 70's next week. Vacation should help make it easy to get the miles in.

Wednesday, February 8, 2012

Week of february 6th-12th

Monday - 0mi. Still sick. Went for a walk at night and did 3 x 8sec hill sprints.

Tuesday - 0mi. Had to ref. Starting to feel better.

Wednesday - 12mi*/1:20 - Baker St workout: 4 x mile(5:15,5:16,5:21,5:08)w/400+rest. It felt great to finally run again! I feel almost 100%. Ran with Brent, Fyffe, and George. (Boj and Brad there also)
Felt nice and easy. Very controlled. I didn't sign up for Valentine because I got sick and didn't know if I could run a 6min mile nevermind sub 4:20. Now Jen and I are gonna do a trail race in Rhode island instead.

Thursday - 4mi/27min in Pisgah with Griffin. The trails are really dangerous. I almost broke my neck so I turned back.

Friday - 7mi/47min in Pisgah with Griffin. I ran on some trails that weren't as icy. I could run at a decent clip. I really need to get my miles up, I feel like I'm starting to lose fitness.

Saturday - 11mi/69min on Keene Rds out and around Bretwood Golf Course. Solo. Felt great to finally get a real run in. Lifted weights.

Sunday - 13mi*/1:24 - Brrrlingame 15k trail race -54:14(5:50) 1st place. This was a great race for me. I got a short warm up in with Jeff Walker, Jonny, Muddy, and Steve Schonning and we previewed the first part of the course. My legs felt very good and I liked the course. I was feeling confident. At the gun I took it out fairly hard to see who would go with me. Al Bernier was right in my heels with Mike Pezzula (URI runner) behind him. I did manage to do a nice flying squirrel jump off a rock that was in the field section of the start of the race. I love these twisty rolling courses. I was really pushing it on the downhills and turns. After about 5 min of racing I started to pull away from Al. I ran solo the rest of the way. I felt strong the entire time and finished the first loop in 26:50. I knew it would be hard to run even splits due to the fast start but I tried to do that. 26:50 for the second loop became my new focus. I held it together pretty well but I hit the finish in 27:23 for the second lap. I was happy to get a convincing win and my confidence is back up after two bad weeks of training due to being wiped out with a nasty cold. It was great seeing my friends and family run well. I'm looking forward to Dh Jones.

Total - 47miles. Really need to get my mileage up next week. I'm looking forward to racing my first ever 5k on a track.

Thursday, February 2, 2012

Week of January 30th-February 5th

Monday -10mi/66min on Putney rds with Fyffe.

Tuesday - 0mi - exhausted. Lifted weights.

Wednesday - 13mi*/1:28 - Baker St workout. 4x800 + 4x400(2:24,2:20,2:20,2:20,69,67,69,67) 400rest. Legs tired today.this was a so so workout that i was just happy to finish. Nice warm weather but windy.(James, Boj, George and KSCers)

Thursday - 0mi. Had to ref 2 games. Getting sick.

Friday - 3mi/20min in pisgah with Griffin. Trails are terrible right now, all ice. I was gonna run longer but I have a coldand got annoyed with trying to run on a glacier. Lifted weights

Saturday - 0mi. Have a bad cold. Slept all day. Skipped a track race.

Sunday -0mi. Still sick.

Total - 26mi. Crappy week. Lowest mileage week in a couple years. Rest and get healthy.