Monday:
9mi/60min in Pisgah with Griffin. Awesome run! Knee felt good. Trails really icy, but my micro-spikes are the bomb. 30 degrees F and sunny.
Tuesday:
0mi. Just a lazy day.
Wednesday:
6mi/39min in Pisgah with Griffin. Knee good again. Snow and sleet was coming down hard the last 2 miles of my run. Feeling good. Solid yoga session after.
Thursday;
9mi/62min in Pisgah with Ferenc and the girls. Trails were slushy but the traction was ok. Knee a bit stiff after 40min of running. Lifted in the morning and got jacked.
Friday;
2mi/13min in Pisgah with Griffin. Knee still a bit stiff. Did a good yoga session before jumping in the car and driving down to Rhody for the Brrrlingame 10mi trail race tomorrow.
Saturday:
12mi*/1:18. Brrrlingame 10mi trail race - 1:03:08 (6:19) 2nd place
Started the morning off with a sighting of 2 snowy owls at Charlestown Breachway with Jen. Very cool. Saw an adult (all white) male and it looked like an adult female (grey streaks). It could have been an immature owl but it seemed to be hanging out with the adult male. At one point they flew up and together and touched talons. Jen was so excited to see the owls as she's been dying to see snowys after hearing that they were hanging around the south county beaches.
Now for the race. I knew I was not in top shape with the knee injury and low mileage for the last couple of months. I was really looking forward to racing on clear trails and seeing where my fitness stacked up against the Rhody guys. Derek Jacoboski took the race out fairly fast and I followed in 4th place sitting behind Jonny and Bob Jackman. After about 10min or so of racing, Derek had a good little gap and Bob was getting separation from Jonny. I was uncomfortable with the pace, but decided I needed to pass Jonny and catch up to Bob. I caught Bob and was impressed with how hard he blasted the downhills. He was racing the exact way I love to race this kind of fast twisty course. After the ridge section, I passed Bob on the open double track before the sand pit climb. I tried to catch up to Derek, but I was red lining and was making no ground on him. I was able to put a little distance on Bob before I hit the bridges. I glanced back and could see Chris Garvin now in 3rd place about 20 sec or so back. I was starting to struggle a bit as I exited the bridges and glanced back a few times to see if Chris was gaining on me. I took a nasty digger near the end of the first loop, as I glanced up at Derek to try to judge how far ahead he was and I smashed my right big toe on a large root. I went down hard and it felt like I broke my toe. I got up slowly and limped for a few strides, but soon I was able to run normally again but the toe was hurting and I could feel blood squishing around in my shoe. Finishing the first lap in 31 flat, I stopped to pound a Gatorade. I would normally never need to do this in a race this short, but I was hurting from the fall and my lack of fitness, the break was more of a mental break. Chris quickly passed me and I hurried out of the aid station to catch up to him and start lap 2.
In lap 2, I knew there was absolutely no way that I was going to even split, time to hang on for dear life and not fade too badly. Chris started to gap me and he probably got 10 seconds up on me. Derek was completely out of sight. My new goal became to catch back up to Chris at all cost, at least go down fighting for second place. I caught up to Chris at the ridge trail and just tried to relax for a little bit and gather myself while letting him lead. I wanted to try and pass him soon because I didn't want it to come down to a kick, but I was hurting. Passing him too far out would be a gamble, but passing him too late would be certain death in the form of his 1:59 800 wheels. After the sand pit on the wide road before the bridges, I could see Derek for the first time in the second lap. I got excited by this and decided it was now or never and went by Chris. I was able to pull away just before the bridges and I now was charging and thought maybe I still had a shot to catch Derek. It wasn't to be. The move tired me out and I was hanging on the last 8min of racing. I finished exhausted in 1:03:08, 27 seconds behind Derek and 13sec ahead of Chris. My 2nd lap was 32:07. It's interesting to see that if I didn't stop for a drink, I probably would have had the fastest 2nd lap of the entire race which would have been a small victory for me, but then again, I felt I needed that mental boost. It was a ton of fun being out there racing again and I was happy that my knee held up very well. My big toe on the other hand, was a bloody mess when I took my shoe off and it's pretty obvious that I will lose that toe nail soon. It was great chilling with family and friends post race and winning a growler of BBC Drayman's Porter for my efforts. I also enjoyed the vacation from snow and ice covered trails. It got up to 57degrees F in the afternoon and the spring peepers were out at night.
I can't wait to come down and race at Big River in a couple weeks. The extra 3.1 miles will make it interesting for sure. Time to recover and get after it. Thanks to Mike Galoob for putting his heart and soul into these awesome events for the Rhode Island trail running community.
Sunday:
0mi. My big toe is quite painful but not broken. I'll try running tomorrow.
Total for the week:
38mi.
Monday, March 24, 2014
Sunday, March 16, 2014
Week of March 10th - 16th, 2014
Monday:
6mi/39min in Pisgah with Griffin. Knee felt really good. Did circuits at school.
Tuesday:
2mi/13min in Pisgah with Griffin. Nice 50 degree day! I lifted weights and played hoops at the Y after school because I had a workshop in Keene. I ran in the late afternoon but it was still 50F at 5:00 when I headed out.
Wednesday:
1mi/8min + Circuits at Fit Club. Body sore and tired from hoops and the hard lifting session yesterday.
Thursday:
4mi/29min in Pisgah with Griffin. It was cold and windy. There was 1" of fresh snow on the trails, just enough to make everything look fresh and pretty. Good yoga session after.
Friday:
12mi/1:30 on the Grafton, VT power lines with Ferenc and the girls. They had 3 or 4" of snow up there and made the going slow and slippery. After an hour the slipping really started bugging my knee which had been feeling great all week. This will probably end up setting me back a little bit. I need to just keep doing short runs and slowly adding a mile or two. It was a fun run though and a good test for the knee.
Saturday:
4mi/27min in Pisgah with Griffin. Nice and warm today, 46 degrees. The snowmobile trails were very icy but my micro spikes worked like a charm. Got swole in the morning, pumping the weights. Did about 50 pull-ups at night with Sontag and Boj.
Sunday:
6mi/40min in Pisgah with Griffin. Beautiful sunny day, 28 degrees. The trails conditions are ideal for micro spikes right now. Knee felt good.
Total for the week:
35mi
I'm happy that I'm able to tolerate more mileage and my knee is handling it. The 12 miler on Friday aggravated it, but it didn't stay inflamed. I did a good couple lifting days and circuit days. I've been happy that I'm doing yoga every time after my runs (just like the old days). I got away from doing that consistently for about a year. Next week, I might go down to Rhody for the Burlingame 10mi trail race.
6mi/39min in Pisgah with Griffin. Knee felt really good. Did circuits at school.
Tuesday:
2mi/13min in Pisgah with Griffin. Nice 50 degree day! I lifted weights and played hoops at the Y after school because I had a workshop in Keene. I ran in the late afternoon but it was still 50F at 5:00 when I headed out.
Wednesday:
1mi/8min + Circuits at Fit Club. Body sore and tired from hoops and the hard lifting session yesterday.
Thursday:
4mi/29min in Pisgah with Griffin. It was cold and windy. There was 1" of fresh snow on the trails, just enough to make everything look fresh and pretty. Good yoga session after.
Friday:
12mi/1:30 on the Grafton, VT power lines with Ferenc and the girls. They had 3 or 4" of snow up there and made the going slow and slippery. After an hour the slipping really started bugging my knee which had been feeling great all week. This will probably end up setting me back a little bit. I need to just keep doing short runs and slowly adding a mile or two. It was a fun run though and a good test for the knee.
Saturday:
4mi/27min in Pisgah with Griffin. Nice and warm today, 46 degrees. The snowmobile trails were very icy but my micro spikes worked like a charm. Got swole in the morning, pumping the weights. Did about 50 pull-ups at night with Sontag and Boj.
Sunday:
6mi/40min in Pisgah with Griffin. Beautiful sunny day, 28 degrees. The trails conditions are ideal for micro spikes right now. Knee felt good.
Total for the week:
35mi
I'm happy that I'm able to tolerate more mileage and my knee is handling it. The 12 miler on Friday aggravated it, but it didn't stay inflamed. I did a good couple lifting days and circuit days. I've been happy that I'm doing yoga every time after my runs (just like the old days). I got away from doing that consistently for about a year. Next week, I might go down to Rhody for the Burlingame 10mi trail race.
Sunday, March 9, 2014
Week of March 3rd - 9th, 2014
Monday:
6mi/39min in Pisgah with Griffin. Knee was stiff, picked it up last 1.5miles.
Tuesday:
1mi + Circuits with Fit Club. Lifted weights at 5am before school. Knee stiff today.
Wednesday:
2mi/13min in Pisgah with Griffin. Knee pretty stiff today. Lifted weights.
Thursday:
1mi + Circuits with Fit Club. Had a long meeting in Keene after school. I didn't feel like running when I got home. Played some good floor hockey at school today.
Friday:
3mi/21min in Pisgah with Griffin. Knee felt ok. I didn't take Advil today which was a good sign. I lifted today. I did some power cleans and bench and some other things and then I set the rim to 9ft and did some dunking to loosen up the legs.
Saturday:
8mi/59min in Pisgah with Ferenc and the girls. Nice and easy cruise in the nice weather. Knee was a little stiff, not too bad.
Sunday:
0mi. Lifted weights: squats, dead lifts, lat pull downs, and military press. Put the rim to 9ft again after to shake out the legs and did some good dunking. It was much easier to dunk today then on Friday. The lifting is making me more explosive. I'll start to crank the height up to 9'2" or 9'4" next week. I'm having fun.
I went for a nice 3mi hike up Pinnacle Mtn in Westminster, VT with Jen, Ferenc, Emily and the girls. It was great being out in the March sunshine. Knee was pretty good, it's starting to get stronger.
Total for the week: 21mi. I'm really enjoying lifting in a gym again. Doing stuff at home with dumbells is just not the same as doing heavy (for me) Olympic lifts. I want to start doing some swimming and playing some 5 on 5 basketball. That stuff doesn't bother my knee much, it's the repetitive motion of running that bugs it. This down time is pretty fun, I'd like to get to the point where I can consistently hang on a 10ft rim with two hands jumping off 2 feet, and who knows, maybe I'll throw one down eventually.
6mi/39min in Pisgah with Griffin. Knee was stiff, picked it up last 1.5miles.
Tuesday:
1mi + Circuits with Fit Club. Lifted weights at 5am before school. Knee stiff today.
Wednesday:
2mi/13min in Pisgah with Griffin. Knee pretty stiff today. Lifted weights.
Thursday:
1mi + Circuits with Fit Club. Had a long meeting in Keene after school. I didn't feel like running when I got home. Played some good floor hockey at school today.
Friday:
3mi/21min in Pisgah with Griffin. Knee felt ok. I didn't take Advil today which was a good sign. I lifted today. I did some power cleans and bench and some other things and then I set the rim to 9ft and did some dunking to loosen up the legs.
Saturday:
8mi/59min in Pisgah with Ferenc and the girls. Nice and easy cruise in the nice weather. Knee was a little stiff, not too bad.
Sunday:
0mi. Lifted weights: squats, dead lifts, lat pull downs, and military press. Put the rim to 9ft again after to shake out the legs and did some good dunking. It was much easier to dunk today then on Friday. The lifting is making me more explosive. I'll start to crank the height up to 9'2" or 9'4" next week. I'm having fun.
I went for a nice 3mi hike up Pinnacle Mtn in Westminster, VT with Jen, Ferenc, Emily and the girls. It was great being out in the March sunshine. Knee was pretty good, it's starting to get stronger.
Total for the week: 21mi. I'm really enjoying lifting in a gym again. Doing stuff at home with dumbells is just not the same as doing heavy (for me) Olympic lifts. I want to start doing some swimming and playing some 5 on 5 basketball. That stuff doesn't bother my knee much, it's the repetitive motion of running that bugs it. This down time is pretty fun, I'd like to get to the point where I can consistently hang on a 10ft rim with two hands jumping off 2 feet, and who knows, maybe I'll throw one down eventually.
Monday, March 3, 2014
Week of February 24th - March 2nd, 2014
Monday:
4miSS/29min in Pisgah with Griffin. Left knee is stiff. Nice day.
Tuesday;
2mi/13min in Pisgah with Griffin. Knee is stiff. I lifted weights and played some basketball at the Y.
Wednesday:
6mi/38min in Pisgah with Griffin. Knee a bit stiff. Trails firm and fast. Cold day, 16 degrees.
Thursday:
5mi/35min in Pisgah with Griffin. Lifted weights and got huge.
Friday:
2mi/13min in Pisgah with Griffin. Lifted weights. Played some hoops. Lowered the hoop to 8ft after and played dunk hoops with some of my former students. Class was still in session as I dunked all over them. Fun stuff!
Saturday:
4mi/26min in Caumsett Park with Ferenc. We had a good drive down to Long Island, NY without too much traffic. Ferenc booked us a room at the Black Lung Inn. We stayed in a smoking room which was absolutely awful. Good dinner. Had fun staying up late and talking with Fyffe and Ferenc, acting like it was a middle school sleep over.
Sunday:
0mi. I decided to bail on the race as I wanted to just jog the 25K as a test, but it would have costed me $55.00. Decided to save my knee and my money and just crew for Ferenc with Fyffe. It was a blast crewing. Ferenc ran a monster race, taking 3rd in 3:04:16. Some day, I'd like to be in shape and give the 50K a go. It looks fun.
Total for the week:
23mi. My knee is still stiff and I can feel it on every stride when I'm running. I'm just happy to be lifting weights, playing some hoops, and running a little bit. My body is starting to feel really good, except for my knee. I feel strong and flexible and explosive again.
4miSS/29min in Pisgah with Griffin. Left knee is stiff. Nice day.
Tuesday;
2mi/13min in Pisgah with Griffin. Knee is stiff. I lifted weights and played some basketball at the Y.
Wednesday:
6mi/38min in Pisgah with Griffin. Knee a bit stiff. Trails firm and fast. Cold day, 16 degrees.
Thursday:
5mi/35min in Pisgah with Griffin. Lifted weights and got huge.
Friday:
2mi/13min in Pisgah with Griffin. Lifted weights. Played some hoops. Lowered the hoop to 8ft after and played dunk hoops with some of my former students. Class was still in session as I dunked all over them. Fun stuff!
Saturday:
4mi/26min in Caumsett Park with Ferenc. We had a good drive down to Long Island, NY without too much traffic. Ferenc booked us a room at the Black Lung Inn. We stayed in a smoking room which was absolutely awful. Good dinner. Had fun staying up late and talking with Fyffe and Ferenc, acting like it was a middle school sleep over.
Sunday:
0mi. I decided to bail on the race as I wanted to just jog the 25K as a test, but it would have costed me $55.00. Decided to save my knee and my money and just crew for Ferenc with Fyffe. It was a blast crewing. Ferenc ran a monster race, taking 3rd in 3:04:16. Some day, I'd like to be in shape and give the 50K a go. It looks fun.
Total for the week:
23mi. My knee is still stiff and I can feel it on every stride when I'm running. I'm just happy to be lifting weights, playing some hoops, and running a little bit. My body is starting to feel really good, except for my knee. I feel strong and flexible and explosive again.
Week of February 17th - 23rd, 2014
Monday:
0mi. My knee is injured. Left knee medial plica. I'll have to take some time off and ice and do some strengthening exercises.
Tuesday:
0mi.
Wednesday:
0mi
Thursday:
0mi
Friday:
0mi. I got a Y membership and lifted weights. Got huge.
Saturday:
2mi/13min in Pisgah with Griffin. Beautiful day. Knee still sore and stiff. I should have worn snowshoes. I wore my micro-spikes.
Sunday:
4miSS/28min in Pisgah with Griffin. A gorgeous warm day today. Perfect trail conditions. Knee is stiff.
Total for the week:
6mi. Well, I'm injured for real. This is my first running injury in 10 years. I just need to lift weights, do yoga and be patient with the knee. I'm in a good place mentally. I'll come back strong. No worries.
0mi. My knee is injured. Left knee medial plica. I'll have to take some time off and ice and do some strengthening exercises.
Tuesday:
0mi.
Wednesday:
0mi
Thursday:
0mi
Friday:
0mi. I got a Y membership and lifted weights. Got huge.
Saturday:
2mi/13min in Pisgah with Griffin. Beautiful day. Knee still sore and stiff. I should have worn snowshoes. I wore my micro-spikes.
Sunday:
4miSS/28min in Pisgah with Griffin. A gorgeous warm day today. Perfect trail conditions. Knee is stiff.
Total for the week:
6mi. Well, I'm injured for real. This is my first running injury in 10 years. I just need to lift weights, do yoga and be patient with the knee. I'm in a good place mentally. I'll come back strong. No worries.
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