Tuesday, February 16, 2016
Week of February 1st to 7th, 2016
Monday:
0mi. Walked 15min with Griffin. Have a cold.
Tuesday:
0mi. Hiked 1hr in Pisgah with Griffin. 42F with icy trails. Wore my micro-spikes.
Wednesday:
0mi. I was going to do a track workout but I got stuck at work. Bummer. Walked 20min with Griffin.
Thursday:
0mi. Lifted weights. Walked twice with Griffin.
Friday:
1mi/8min + drills at the YMCA with lifting. Had a snow day today. Xc skied 30min but the snow was too sticky. Not great for skiing. Got huge at the Y.
Saturday:
11mi/76min on the Putney Mtn trails with Ferenc, Lena and Ellie. Good run. Wore my micro-spikes. Xc skied 1:20 in the afternoon in Pisgah.
Sunday:
7mi/46min in Pisgah solo. Moving really well for the trail conditions. I worked hard.
1mi/8min + drills at the Y. Lifted weights and got diesel. Xc skied 35min in Pisgah. Nice day with lot's of activity.
Total for the week:
20mi. Not a good week. I had a cold and was lazy at the start of the week.
Tuesday, February 2, 2016
Week of January 25th to 31st, 2016
Monday:
0mi. Xc skied 50min in Pisgah with Griffin. Had fun out there.
Tuesday:
10mi/70min on the Athen's trails with Ferenc, Lena and Ellie. Good run. Warm 40 degrees. My back is pretty stiff but still a fun run.
Wednesday:
10mi*/69min - Monadnock track workout with Andy and Thomas.
2mi @ T pace - 400 rest + 4 x 400m @ I pace with 200rest.
(11:28, 73, 73, 72, 71)
Decent workout. 400s were tough. It was nice to run on a snow free track. I did a track workout every week in the month of January. Yee hah! Now I just need to run more miles.
Thursday:
0mi. I did a fast walk in the morning with Griffin for 15min and then did 20min of yoga.
I watched the middle school basketball teams play in the afternoon.
Friday:
0mi. I played indoor soccer for an hour and 20min. I did some agility ladder drills beforehand to get loose. Fun times.
Saturday:
AM: lifted weights + 1mi with drills at the YMCA
PM: 4mi/28min in Pisgah. Good run. Did some yoga after the run. Wore micro-spikes.
Sunday:
16mi*/1:53 on Athen's, VT trails with Ferenc, Drew Best and Lena. Good run. My legs were tired from soccer and lifting. Drew was struggling for traction with his yaktrax. Ferenc and I had no problems in our micro-spikes. I went a little shorter, they added on 45min.
Total for the week:
41mi. Pretty good week. My shoulder feels pretty good. Glad to run in the 40's this week. It's a start.
0mi. Xc skied 50min in Pisgah with Griffin. Had fun out there.
Tuesday:
10mi/70min on the Athen's trails with Ferenc, Lena and Ellie. Good run. Warm 40 degrees. My back is pretty stiff but still a fun run.
Wednesday:
10mi*/69min - Monadnock track workout with Andy and Thomas.
2mi @ T pace - 400 rest + 4 x 400m @ I pace with 200rest.
(11:28, 73, 73, 72, 71)
Decent workout. 400s were tough. It was nice to run on a snow free track. I did a track workout every week in the month of January. Yee hah! Now I just need to run more miles.
Thursday:
0mi. I did a fast walk in the morning with Griffin for 15min and then did 20min of yoga.
I watched the middle school basketball teams play in the afternoon.
Friday:
0mi. I played indoor soccer for an hour and 20min. I did some agility ladder drills beforehand to get loose. Fun times.
Saturday:
AM: lifted weights + 1mi with drills at the YMCA
PM: 4mi/28min in Pisgah. Good run. Did some yoga after the run. Wore micro-spikes.
Sunday:
16mi*/1:53 on Athen's, VT trails with Ferenc, Drew Best and Lena. Good run. My legs were tired from soccer and lifting. Drew was struggling for traction with his yaktrax. Ferenc and I had no problems in our micro-spikes. I went a little shorter, they added on 45min.
Total for the week:
41mi. Pretty good week. My shoulder feels pretty good. Glad to run in the 40's this week. It's a start.
Week of January 18th to 24th, 2016
Monday:
0mi. I put on the xc skis and went in Pisgah for an hour. We had just enough new snow out there to make the conditions pretty good.
I went to Central Rock Gym in Hadley, MA with Brett and his co-worker Alan. We climbed for 5+hrs. It was exhausting but fun. I climbed well in the beginning doing one 5.10 and mostly 5.9's. After an hour I was toast and couldn't hold onto much but kept on plugging away. Nice way to spend a day off from work.
Tuesday:
0mi. I skied in the morning 20min and again in the afternoon for 30min. My body is sore and stiff.
Wednesday:
I skied 30min in the morning before school on my beaver pond.
PM: 10mi*/72min - Baker St track workout with Thomas and Andy.
1mi + 2 x 800m + 4 x 400m with 400rest after the mile and 800s, 200rest after the 400s.
(5:23, 2:40, 2:43, 78, 77, 75, 73)
Thursday:
0mi. xc skied 30min in Pisgah with Griffin. The snow is thin in spots.
Rock climbed at night in George's barn with George and Andy.
Friday:
0mi. xc skied 15min before school on my beaver pond.
I tried some skate skiing in the afternoon at Chesterfield School fields with my co-workers for 30min. Skate skiing is a lot of fun but I tweaked my left shoulder. It hurt when I poled hard while skiing. I probably just over did it with the climbing and skiing this week.
Saturday:
0mi. Went for a good hike in Pisgah with Jen and Griffin. My shoulder was sore when I tried to run so I just decided to rest it and hike.
Sunday:
AM: lifted weights at the Y and did 1mi + drills after. Shoulder felt ok.
PM: 7mi*/43:37 progression run in Pisgah solo with the micro-spikes on. Felt great! Beautiful sunny day, 27 degrees.
Total for the week:
18mi. I got two days of fast running and a lot of skiing and rock climbing. Shoulder is feeling better, I just overworked it. I'll be fine.
0mi. I put on the xc skis and went in Pisgah for an hour. We had just enough new snow out there to make the conditions pretty good.
I went to Central Rock Gym in Hadley, MA with Brett and his co-worker Alan. We climbed for 5+hrs. It was exhausting but fun. I climbed well in the beginning doing one 5.10 and mostly 5.9's. After an hour I was toast and couldn't hold onto much but kept on plugging away. Nice way to spend a day off from work.
Tuesday:
0mi. I skied in the morning 20min and again in the afternoon for 30min. My body is sore and stiff.
Wednesday:
I skied 30min in the morning before school on my beaver pond.
PM: 10mi*/72min - Baker St track workout with Thomas and Andy.
1mi + 2 x 800m + 4 x 400m with 400rest after the mile and 800s, 200rest after the 400s.
(5:23, 2:40, 2:43, 78, 77, 75, 73)
Thursday:
0mi. xc skied 30min in Pisgah with Griffin. The snow is thin in spots.
Rock climbed at night in George's barn with George and Andy.
Friday:
0mi. xc skied 15min before school on my beaver pond.
I tried some skate skiing in the afternoon at Chesterfield School fields with my co-workers for 30min. Skate skiing is a lot of fun but I tweaked my left shoulder. It hurt when I poled hard while skiing. I probably just over did it with the climbing and skiing this week.
Saturday:
0mi. Went for a good hike in Pisgah with Jen and Griffin. My shoulder was sore when I tried to run so I just decided to rest it and hike.
Sunday:
AM: lifted weights at the Y and did 1mi + drills after. Shoulder felt ok.
PM: 7mi*/43:37 progression run in Pisgah solo with the micro-spikes on. Felt great! Beautiful sunny day, 27 degrees.
Total for the week:
18mi. I got two days of fast running and a lot of skiing and rock climbing. Shoulder is feeling better, I just overworked it. I'll be fine.
Saturday, January 16, 2016
Week of January 11th to 17th, 2016
Monday:
3mi/25min with Running Club on Horseshoe Rd. Cold and windy day. Slow and easy with the kids. At night, Jen and I drove to Peterborough to watch the movie "Run Free" a documentary about Caballo Blanco. It was a great movie, he lived a pretty amazing life.
Tuesday:
1mi/8min + drills at YMCA after lifting weights. My body felt great today and I was able to lift heavy (for me) and I felt super snappy and had good range of motion on my drills. I did a fast walk when I got home from the gym with Griffin which kept her moving at a good trot. She's turning 13 in a couple months and she can't run with me anymore but this was great for her.
I played some intense floor hockey at school. Fun stuff!
Wednesday:
11mi*/1:17 - Baker St. track workout with Andy and Thomas.
400m-200m-200m x 4 with same distance recovery jogs
(74, 34, 35, 73, 34, 34, 72, 34, 34, 69, 33, 31)
Good workout! Cold and windy. My lower back and hip were a bit stiff but loosened up for the last set. We did a nice long 4mi cool down. Played more floor hockey at school.
Thursday:
0mi. I reffed 2 basketball games at night and played more hockey at school.
Friday:
0mi. I did a 25min hike in Pisgah with Griffin. I did agility ladder drills and then played 1:15 of indoor soccer. Glenn played which added to the fun. I felt pretty quick and agile out there. More hockey during the day.
Saturday:
0mi. Lifted weights and went for a 20min hike with Griffin in Pisgah. I tried xc skiing around my yard but the new snow was too slushy and sticky.
Sunday:
15mi/1:45 in Pisgah with Ferenc, Lena, and Ellie. Good crunchy snow conditions. Beautiful day out there in the woods. Feeling good.
Total for the week:
30mi. Good week I was active every day.
3mi/25min with Running Club on Horseshoe Rd. Cold and windy day. Slow and easy with the kids. At night, Jen and I drove to Peterborough to watch the movie "Run Free" a documentary about Caballo Blanco. It was a great movie, he lived a pretty amazing life.
Tuesday:
1mi/8min + drills at YMCA after lifting weights. My body felt great today and I was able to lift heavy (for me) and I felt super snappy and had good range of motion on my drills. I did a fast walk when I got home from the gym with Griffin which kept her moving at a good trot. She's turning 13 in a couple months and she can't run with me anymore but this was great for her.
I played some intense floor hockey at school. Fun stuff!
Wednesday:
11mi*/1:17 - Baker St. track workout with Andy and Thomas.
400m-200m-200m x 4 with same distance recovery jogs
(74, 34, 35, 73, 34, 34, 72, 34, 34, 69, 33, 31)
Good workout! Cold and windy. My lower back and hip were a bit stiff but loosened up for the last set. We did a nice long 4mi cool down. Played more floor hockey at school.
Thursday:
0mi. I reffed 2 basketball games at night and played more hockey at school.
Friday:
0mi. I did a 25min hike in Pisgah with Griffin. I did agility ladder drills and then played 1:15 of indoor soccer. Glenn played which added to the fun. I felt pretty quick and agile out there. More hockey during the day.
Saturday:
0mi. Lifted weights and went for a 20min hike with Griffin in Pisgah. I tried xc skiing around my yard but the new snow was too slushy and sticky.
Sunday:
15mi/1:45 in Pisgah with Ferenc, Lena, and Ellie. Good crunchy snow conditions. Beautiful day out there in the woods. Feeling good.
Total for the week:
30mi. Good week I was active every day.
Week of January 4th to 10th, 2016
Monday:
0mi. I did DDP yoga in the morning. Lazy afternoon.
Tuesday:
9mi*/63min - Track workout at Baker St. with Andy and Thomas.
Mile, 4 x 400m, 4 x 200m with 400 rest after mile and 400's, 200 rest after 200's.
(5:28, 75, 74, 74, 74, 35, 36, xx, xx)
Decent first workout of the year. It's been a loooong time since I've done any form of speed work.
The mile was slow but it's a start. My left hip/hamstring was bugging me so I skipped the last 2 200's.
Wednesday:
1mi/8min + drills at YMCA after lifting weights. Got swole. At night I rock climbed with George at his gym in his barn.
Thursday:
0mi - Lazy day. I had a late meeting at work.
Friday:
0mi - Did agility ladders and dynamics before playing indoor soccer for 1:30. It's a blast playing soccer again, especially indoor which is faster paced.
Saturday:
0mi - lifted weights and took Griffin for a 40min hike in Pisgah with Jen.
Sunday:
9mi/60min - Athens trails with Ferenc, Lena and Ellie. Good run but the weather was awful. It was 35 degrees and pouring rain. We were going to go longer but we were both soaked and cold.
Total for the week:
19mi. I should probably run at least 4 days a week, but pleased with the speed workout.
0mi. I did DDP yoga in the morning. Lazy afternoon.
Tuesday:
9mi*/63min - Track workout at Baker St. with Andy and Thomas.
Mile, 4 x 400m, 4 x 200m with 400 rest after mile and 400's, 200 rest after 200's.
(5:28, 75, 74, 74, 74, 35, 36, xx, xx)
Decent first workout of the year. It's been a loooong time since I've done any form of speed work.
The mile was slow but it's a start. My left hip/hamstring was bugging me so I skipped the last 2 200's.
Wednesday:
1mi/8min + drills at YMCA after lifting weights. Got swole. At night I rock climbed with George at his gym in his barn.
Thursday:
0mi - Lazy day. I had a late meeting at work.
Friday:
0mi - Did agility ladders and dynamics before playing indoor soccer for 1:30. It's a blast playing soccer again, especially indoor which is faster paced.
Saturday:
0mi - lifted weights and took Griffin for a 40min hike in Pisgah with Jen.
Sunday:
9mi/60min - Athens trails with Ferenc, Lena and Ellie. Good run but the weather was awful. It was 35 degrees and pouring rain. We were going to go longer but we were both soaked and cold.
Total for the week:
19mi. I should probably run at least 4 days a week, but pleased with the speed workout.
Sunday, January 3, 2016
2015 Year in Review
2015 is over. It was not a great running year for me. After 21 years of running and racing I decided to take it down a couple of notches. My goals were to have fun and stay active and not go crazy with the running. Here are the numbers.
I ran a total of 1,876 miles for a 35.4 mpw average.
I raced 14 times
I won two races the Pisgah 23K and the Chesterfield 10K
I set one course record at the Chesterfield 10K in 37:43
I ran 3 snowshoe races and got 2nd in all 3 of them
I got 2nd at Lil Rhody, Big River 1/2, Run for the Beavers and the Fast Friends 4.5mi road race
I did 9 track workouts
I set two training run pr's on my Friedsam loop in 28:37 and Kilburn loop in 47:05
I was pretty pleased with a couple of results despite my lack of training. I was happy to get 2nd to Ferenc at Prospect Mtn snowshoe race. I also was pumped with my 2nd place at Big River 1/2. I really thought I could have won without getting confused with the lack of course markings. Run with the Beavers and Lil Rhody were pretty solid runs for me as well. I also had a great time running the Ragnar trail relay with a fun group of runners.
In some of my non-running activities, I started xc skiing which was a blast. I also did some stand-up paddle boarding in the summer. I got into lifting again which was fun. I also got back into largemouth bass fishing and caught a nice 5lber and countless other nice fish. I've been playing indoor soccer and rock climbing a few times as well this year. I touched rim again this year which I'd like to still be able to do at age 40.
Looking forward to 2016 I have some goals:
Stay healthy
win at least one race
Do some epic runs
snowshoe race
xc ski
break 5min in the mile (I've done this every year since I started running in 1994)
paddle board
mtn bike
play soccer and basketball
rock climb
keep my winning streak alive against Jonny ;)
start to build up my running once I turn 39 so I can crush it at age 40
do yoga more
keep blogging even if it's not impressive
Cheers to a happy and healthy 2016 to everyone!
I ran a total of 1,876 miles for a 35.4 mpw average.
I raced 14 times
I won two races the Pisgah 23K and the Chesterfield 10K
I set one course record at the Chesterfield 10K in 37:43
I ran 3 snowshoe races and got 2nd in all 3 of them
I got 2nd at Lil Rhody, Big River 1/2, Run for the Beavers and the Fast Friends 4.5mi road race
I did 9 track workouts
I set two training run pr's on my Friedsam loop in 28:37 and Kilburn loop in 47:05
I was pretty pleased with a couple of results despite my lack of training. I was happy to get 2nd to Ferenc at Prospect Mtn snowshoe race. I also was pumped with my 2nd place at Big River 1/2. I really thought I could have won without getting confused with the lack of course markings. Run with the Beavers and Lil Rhody were pretty solid runs for me as well. I also had a great time running the Ragnar trail relay with a fun group of runners.
In some of my non-running activities, I started xc skiing which was a blast. I also did some stand-up paddle boarding in the summer. I got into lifting again which was fun. I also got back into largemouth bass fishing and caught a nice 5lber and countless other nice fish. I've been playing indoor soccer and rock climbing a few times as well this year. I touched rim again this year which I'd like to still be able to do at age 40.
Looking forward to 2016 I have some goals:
Stay healthy
win at least one race
Do some epic runs
snowshoe race
xc ski
break 5min in the mile (I've done this every year since I started running in 1994)
paddle board
mtn bike
play soccer and basketball
rock climb
keep my winning streak alive against Jonny ;)
start to build up my running once I turn 39 so I can crush it at age 40
do yoga more
keep blogging even if it's not impressive
Cheers to a happy and healthy 2016 to everyone!
Monday, December 7, 2015
Thanksgiving day race - Pie and Glove 5K, Corning, NY
Pie and Glove 5K, Corning, NY - 16:37 (5:21) 5th place
This was my 6th running of this race. It's a great flat and fast course in Corning, NY. I was hoping to be around 16:30 and I was pretty close. The race went out and the winner shot right to the lead. He would go on to win unchallenged in 15:16. I was in a nice little pack of 4 runners through the first mile which runs mostly on a slight downhill with a little uphill early up and over a bridge. I hit the mile in 5:07 which was a little fast but it was where I wanted to be in the race. I was sitting behind two runners just drafting. They started to slowly pull away from me in the second mile, which is the flattest mile on the course with over half being very slightly downhill. In my fastest year here (2012 - 15:13) I ran a 4:47 for this mile. I felt like I was maintaining my pace but the 2 guys I was with in the first mile got about 5 seconds up on me. I hit the 2mi mark in 10:18. A 5:11 second mile. Not too bad. Time to hang on. Maybe I was going to run faster than I thought!
The 3rd mile became a struggle. It goes slightly uphill and then climbs back up the bridge we cross early in the first mile. This side however, is the steeper side of the hill. I got passed and dropped to 5th place. I worked hard on the climb and caught back up to the 4th place kid. I ran on his shoulder and then passed him as we came down the other side of the bridge. He came back onto my shoulder as we hit the 3mile mark. I glanced at my watch and saw I ran a 5:42 mile. Ouch! The 2 guys ahead were a good 20 seconds up now. I didn't have a kick and the kid beat me to the line and I crossed 2 seconds later in 16:37. I won my age group since the winner (31 years old) was taken out of the age group awards. For my effort I won a pie to go with my gloves that everyone gets for signing up, thus the Pie and Glove 5k name. It was a decent race but I clearly went out too fast for my fitness level. If I had gone more conservatively, I might have run sub 16:30. It did motivate me a little and makes me want to train more this winter to get in shape for the spring. I'll definitely do some snowshoe races this winter to test my fitness and have a little fun in the snow.
miles: 5:07, 5:11, 5:42, 36
This was my 6th running of this race. It's a great flat and fast course in Corning, NY. I was hoping to be around 16:30 and I was pretty close. The race went out and the winner shot right to the lead. He would go on to win unchallenged in 15:16. I was in a nice little pack of 4 runners through the first mile which runs mostly on a slight downhill with a little uphill early up and over a bridge. I hit the mile in 5:07 which was a little fast but it was where I wanted to be in the race. I was sitting behind two runners just drafting. They started to slowly pull away from me in the second mile, which is the flattest mile on the course with over half being very slightly downhill. In my fastest year here (2012 - 15:13) I ran a 4:47 for this mile. I felt like I was maintaining my pace but the 2 guys I was with in the first mile got about 5 seconds up on me. I hit the 2mi mark in 10:18. A 5:11 second mile. Not too bad. Time to hang on. Maybe I was going to run faster than I thought!
The 3rd mile became a struggle. It goes slightly uphill and then climbs back up the bridge we cross early in the first mile. This side however, is the steeper side of the hill. I got passed and dropped to 5th place. I worked hard on the climb and caught back up to the 4th place kid. I ran on his shoulder and then passed him as we came down the other side of the bridge. He came back onto my shoulder as we hit the 3mile mark. I glanced at my watch and saw I ran a 5:42 mile. Ouch! The 2 guys ahead were a good 20 seconds up now. I didn't have a kick and the kid beat me to the line and I crossed 2 seconds later in 16:37. I won my age group since the winner (31 years old) was taken out of the age group awards. For my effort I won a pie to go with my gloves that everyone gets for signing up, thus the Pie and Glove 5k name. It was a decent race but I clearly went out too fast for my fitness level. If I had gone more conservatively, I might have run sub 16:30. It did motivate me a little and makes me want to train more this winter to get in shape for the spring. I'll definitely do some snowshoe races this winter to test my fitness and have a little fun in the snow.
miles: 5:07, 5:11, 5:42, 36
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