Sunday, September 30th
11:00 AM - 10 Miles, 67 min
Stink pit w/ Goodie, Nova, Diesel, Miles, and Batson
Legs were a little tight this morning when I woke up but they loosened up by the time we got out for a run. We had a good group today and the weather was perfect so it was a good run overall. Nova and I picked up the pace in the last few miles and cruised in comfortably. The whole weekend was a blast and I really enjoyed seeing so many friends, both old and new. So after sticking around to take 2nd place in the poker tournament and covering my gas expenses for the weekend, I started the trek back to Boston. I just got back now and am exhausted so I'll just sum up the weekly log and then I'm getting to bed.
Training Log (Sep 24-30):
Monday: 4 Miles, 27 min
Tuesday: 7.5 Miles, 52 min
Wednesday: Hills- 8 x HB to the top (1:44-1:52), Total- 12 Miles, 85 min
Thursday: 10 Miles, 65 min
Friday: 6.5 Miles, 43 min
Saturday: MK Alumni 5K- 15:35, Total- 15 Miles, 91 min
Sunday: 10 Miles, 67 min
Total: 65 Miles (7 runs)
Solid week overall, moderate mileage with a quality workout and race thrown in there. The plantar is still an issue and had a couple bad days this week but everything else seems good. Right gastroc was pretty tight today but not a bother on the run. I'll try to keep things consistent next week and hopefully continue this progress over the next month and be ready to race hard at Mayors Cup.
September: 254 Miles
Sunday, September 30, 2007
Saturday, September 29, 2007
Murray Keatinge Invitational
Saturday, September 29th
9:00 AM - MK Alumni 5K
23 min warmup
Race - 15:35 (5:13, 4:59, 4:53, :29)
52 min cooldown/fartlek
Total = ~15 Miles, 91 min
Started the morning by meeting up with Kirby, Goode, and Andy in the locker room to get in a light jog over to Jim's tree dedication. The University planted a new tree on campus in Jim's name and put a nice plaque at the tree's base with the following engravings:
James Hegedus
May 4, 1984 - May 13, 2006
Do not go where the path may lead,
go instead where there is no path
and leave a trail.
UMaine Alumni 2005
We met up with Jim's parents and everyone at the tree and said a few words about Jim and the impact he's had on our lives both before and after his accident last spring. After the short dedication and pictures by the tree, we put in another 15 min on the trails and finished our preparation for the race. Since I was the event organizer, I was a little rushed before the race with trying to get the trophies to the finish line and making sure we had people to help time and record results and everything. Nonetheless, I made it over to the start on time and got in a couple short strides. There wasn't quite the turnout I was expecting so it was a small (but quality) group at the start.
As for how the race played out, most people weren't in the racing mentality so the first half mile consisted mostly of joking around and making sarcastic remarks to each other as we looped around the athletic fields. Once we entered the woods, things got a little more serious as Carter proceeded to push the pace. At the mile, the pack consisted of Carter, Kirby, Goode, and myself and even though the start was somewhat conservative, I think we were all disappointed to hear 5:13 as we felt the effort was substantially faster. Carter and I both pushed the pace a little more in the second mile and just before 2 miles, I made a sustained surge and opened a small gap on Carter and Kirby. The plan was to run negative splits and try to close hard with as little effort as possible. Even though it wasn't as easy as I had hoped, I still carried out the plan successfully and felt good for the most part. So I pulled off the win with Kirby and Carter not too far behind and was satisfied with the effort for this stage in my training.
When organizing this race, I thought we would get a better turnout so I ordered trophies for the 1st place male, 1st place female, and of course, DFL. So with me getting the mens trophy, and Guerette holding up his expectations of DFL honors, the only one left was 1st place female... however, since no women were in attendance, we needed to find someone else to give it to. So we unanimously decided that it would take the place of the runner up trophy, thus Kirby had the honors of being the 1st place female. Complete results are below.
After the alumni race, we headed out for a cooldown on the course so we could also watch the womens race. This "cooldown" consisted of Goode and I sprinting from spot to spot on the course, enabling us to see as much of the race as possible. After that I met up with Carter and Maloney for their "cooldown" which again consisted of random surges and became more of a 4 mile fartlek workout. Lastly, I got back from that in time to meet up with Kirby and Goode to once again join them in another sprint-cheer-sprint routine for the mens race. After finally making it back to the track, I found myself both drained of energy and in need of both nourishment and ice.
Now after finally getting in an ice bath, shower, visiting with friends, and a huge lunch, I now need to take a nap to restore my energy levels so I don't pass out at 9pm and miss all the action this evening. I'll try to get some pictures posted from the race when I get back to beantown but I have no guarantees for tomorrows post. I hope everyone else had or is having good experiences this weekend as well and I'll try to catch up with people later in the week.
Murray Keatinge Alumni 5K Complete Results:
1. Jeff Caron, UMaine, 15:35.5
2. Kirby Davis, UMaine, 15:46.6
3. Matt Carter, Minnesota, 15:49.8
4. Adam Goode, UMaine, 16:22.5
5. Justin Maloney, UMaine, 16:37.5
6. Jon McGonagle, UMaine, 17:50.4
7. Robert Winslow, St. Francis Xavier, 17:59.4
8. Mike Dabrieo, UMaine, 19:41.6
9. Andy Caron, UMaine, 20:18.7
10. Tyler Littlefield, UMaine, 21:07.1
11. (DFL) Pat Guerette, UMaine, 22:33.6
9:00 AM - MK Alumni 5K
23 min warmup
Race - 15:35 (5:13, 4:59, 4:53, :29)
52 min cooldown/fartlek
Total = ~15 Miles, 91 min
Started the morning by meeting up with Kirby, Goode, and Andy in the locker room to get in a light jog over to Jim's tree dedication. The University planted a new tree on campus in Jim's name and put a nice plaque at the tree's base with the following engravings:
James Hegedus
May 4, 1984 - May 13, 2006
Do not go where the path may lead,
go instead where there is no path
and leave a trail.
UMaine Alumni 2005
We met up with Jim's parents and everyone at the tree and said a few words about Jim and the impact he's had on our lives both before and after his accident last spring. After the short dedication and pictures by the tree, we put in another 15 min on the trails and finished our preparation for the race. Since I was the event organizer, I was a little rushed before the race with trying to get the trophies to the finish line and making sure we had people to help time and record results and everything. Nonetheless, I made it over to the start on time and got in a couple short strides. There wasn't quite the turnout I was expecting so it was a small (but quality) group at the start.
As for how the race played out, most people weren't in the racing mentality so the first half mile consisted mostly of joking around and making sarcastic remarks to each other as we looped around the athletic fields. Once we entered the woods, things got a little more serious as Carter proceeded to push the pace. At the mile, the pack consisted of Carter, Kirby, Goode, and myself and even though the start was somewhat conservative, I think we were all disappointed to hear 5:13 as we felt the effort was substantially faster. Carter and I both pushed the pace a little more in the second mile and just before 2 miles, I made a sustained surge and opened a small gap on Carter and Kirby. The plan was to run negative splits and try to close hard with as little effort as possible. Even though it wasn't as easy as I had hoped, I still carried out the plan successfully and felt good for the most part. So I pulled off the win with Kirby and Carter not too far behind and was satisfied with the effort for this stage in my training.
When organizing this race, I thought we would get a better turnout so I ordered trophies for the 1st place male, 1st place female, and of course, DFL. So with me getting the mens trophy, and Guerette holding up his expectations of DFL honors, the only one left was 1st place female... however, since no women were in attendance, we needed to find someone else to give it to. So we unanimously decided that it would take the place of the runner up trophy, thus Kirby had the honors of being the 1st place female. Complete results are below.
After the alumni race, we headed out for a cooldown on the course so we could also watch the womens race. This "cooldown" consisted of Goode and I sprinting from spot to spot on the course, enabling us to see as much of the race as possible. After that I met up with Carter and Maloney for their "cooldown" which again consisted of random surges and became more of a 4 mile fartlek workout. Lastly, I got back from that in time to meet up with Kirby and Goode to once again join them in another sprint-cheer-sprint routine for the mens race. After finally making it back to the track, I found myself both drained of energy and in need of both nourishment and ice.
Now after finally getting in an ice bath, shower, visiting with friends, and a huge lunch, I now need to take a nap to restore my energy levels so I don't pass out at 9pm and miss all the action this evening. I'll try to get some pictures posted from the race when I get back to beantown but I have no guarantees for tomorrows post. I hope everyone else had or is having good experiences this weekend as well and I'll try to catch up with people later in the week.
Murray Keatinge Alumni 5K Complete Results:
1. Jeff Caron, UMaine, 15:35.5
2. Kirby Davis, UMaine, 15:46.6
3. Matt Carter, Minnesota, 15:49.8
4. Adam Goode, UMaine, 16:22.5
5. Justin Maloney, UMaine, 16:37.5
6. Jon McGonagle, UMaine, 17:50.4
7. Robert Winslow, St. Francis Xavier, 17:59.4
8. Mike Dabrieo, UMaine, 19:41.6
9. Andy Caron, UMaine, 20:18.7
10. Tyler Littlefield, UMaine, 21:07.1
11. (DFL) Pat Guerette, UMaine, 22:33.6
Friday, September 28, 2007
Maine
Thursday, September 27th
5:30 PM - 10 Miles, 65 min
Lincoln
I was late showing up for the long run so I just ran by myself. I definitely underestimated the extensiveness of the Lincoln trails because I got lost late in the run and almost didn't make it back before sundown. Great run though and hit some awesome trails. Drove up to Maine after.
Friday, September 28th
3:00 PM - 6.5 Miles, 43 min
UMaine Forest
Headed up to Orono and ran on the old trails for the first time in a year. It was great to see so many familiar faces and talk to all the coaches/athletes from other teams that were out on the course. I felt good for the most part, just ran easy and did some strides afterward to loosen up the old spikes before tomorrows race. Should be a good turnout tomorrow so check back here for results and a full recap!
5:30 PM - 10 Miles, 65 min
Lincoln
I was late showing up for the long run so I just ran by myself. I definitely underestimated the extensiveness of the Lincoln trails because I got lost late in the run and almost didn't make it back before sundown. Great run though and hit some awesome trails. Drove up to Maine after.
Friday, September 28th
3:00 PM - 6.5 Miles, 43 min
UMaine Forest
Headed up to Orono and ran on the old trails for the first time in a year. It was great to see so many familiar faces and talk to all the coaches/athletes from other teams that were out on the course. I felt good for the most part, just ran easy and did some strides afterward to loosen up the old spikes before tomorrows race. Should be a good turnout tomorrow so check back here for results and a full recap!
Wednesday, September 26, 2007
Heartbreak and the 205's
Wednesday, September 26th
6:00 PM - Hill Workout
18 min warmup from the hill to the BC Res
Drills at the Res
16 min back to the hill
8 x Heartbreak to the top (~600 yds), jog down rest
1:50, 1:52, 1:51, 1:50, 1:49, 1:49, 1:47, 1:44 (Avg = 1:49)
17 min cooldown
Total = 12 Miles, 85 min
So since I missed practice yesterday, I did the workout today by myself. I went to the usual place at the usual time to try to keep things familiar. I felt like junk on the first warmup and just pushed myself through the drills while I was sweating profusely with the humidity being what it was. Heading back over to the hill was a little better but I still felt slow and was thinking that the workout would be a struggle. I just wanted to put in the same effort that I did last week with Mario and Ryan and hopefully be close to the times we ran before. So I put on some flats for the first time this season ...I used my old 205's which are pretty much shot right now after a year of workouts and races, but I still love them and it felt great to get back in them again. I was pleasantly surprised when I hit my first repeat in 1:50, which was faster than almost all the times we hit last week. After that, I just tried to stay relaxed at that effort through the remainder of the workout. When I hit my seventh in 1:47, I figured that was about as fast as I was gonna get while staying at a relaxed effort so I figured I would just try to hit that again on the last one. I was pretty shocked when I saw 1:44 but was pumped about the workout overall. I'm sure wearing the flats made a difference but it definitely shows that my strength is progressing, so it's a big confidence booster.
I was reassured by two of my close friends today that I don't need to worry about how every distance run feels or how many good days and bad days there are along the way. As long as I keep an eye on my health and put in the work, the results will show in the end. That started to prove true tonight where I hadn't been feeling good but was able to put forth a very solid workout quite comfortably.
Again, I'd just like to reiterate how much I love the 205's. They are probably my favorite shoe ever and next time I get the chance, I may just buy 3 or 4 of them. If Dan reads this (which I doubt he does) this would be a hint to him that I need a new pair.
Thanks again for the comments guys and I'll catch up with you soon.
6:00 PM - Hill Workout
18 min warmup from the hill to the BC Res
Drills at the Res
16 min back to the hill
8 x Heartbreak to the top (~600 yds), jog down rest
1:50, 1:52, 1:51, 1:50, 1:49, 1:49, 1:47, 1:44 (Avg = 1:49)
17 min cooldown
Total = 12 Miles, 85 min
So since I missed practice yesterday, I did the workout today by myself. I went to the usual place at the usual time to try to keep things familiar. I felt like junk on the first warmup and just pushed myself through the drills while I was sweating profusely with the humidity being what it was. Heading back over to the hill was a little better but I still felt slow and was thinking that the workout would be a struggle. I just wanted to put in the same effort that I did last week with Mario and Ryan and hopefully be close to the times we ran before. So I put on some flats for the first time this season ...I used my old 205's which are pretty much shot right now after a year of workouts and races, but I still love them and it felt great to get back in them again. I was pleasantly surprised when I hit my first repeat in 1:50, which was faster than almost all the times we hit last week. After that, I just tried to stay relaxed at that effort through the remainder of the workout. When I hit my seventh in 1:47, I figured that was about as fast as I was gonna get while staying at a relaxed effort so I figured I would just try to hit that again on the last one. I was pretty shocked when I saw 1:44 but was pumped about the workout overall. I'm sure wearing the flats made a difference but it definitely shows that my strength is progressing, so it's a big confidence booster.
I was reassured by two of my close friends today that I don't need to worry about how every distance run feels or how many good days and bad days there are along the way. As long as I keep an eye on my health and put in the work, the results will show in the end. That started to prove true tonight where I hadn't been feeling good but was able to put forth a very solid workout quite comfortably.
Again, I'd just like to reiterate how much I love the 205's. They are probably my favorite shoe ever and next time I get the chance, I may just buy 3 or 4 of them. If Dan reads this (which I doubt he does) this would be a hint to him that I need a new pair.
Thanks again for the comments guys and I'll catch up with you soon.
Tuesday, September 25, 2007
In my book, we're gonna be winners!
Tuesday, September 25th
8:00 AM - 7.5 Miles, 52 min
River
I think I still need to get used to these morning runs. I went so long with just running in the evening after work or school and it seems like every time I get out there for a morning run now, my legs just don't wanna go. I found out today that after about 4 miles, they start feeling better and finally wake up a bit which is good I guess. So the run out was slow but the way back felt better and was a bit speedier ...but just a bit. I had a long day at work today because of a temporary schedule change so I wasn't able to practice with the team and I decided that doing the workout tomorrow on my day off would be better. I'll have more time to wake up, get in the right amount of warmup, cool down, etc., and most importantly, not have an excuse to cut the workout short.
So I've been thinking about the alumni race this weekend and while I was slowly chugging along on my run this morning, I began to think more about the race itself and actually began to get a little nervous. I know this is just a small race that is just supposed to be a good time with old friends... but I can't just leave it at that. I'm using this as a race simulation to get me back into that mentality of cross country racing. Because of that, if I don't feel the way I want to out there, I'll be disappointed and it won't give me the confidence that will help propel me into the rest of my season. I know it's early and I shouldn't be worrying about this, but I do just the same. Even though this is a low key race, there will still be some fast guys there, several of which have beaten me in the past. Because of the changes I'm making in my running and my lifestyle, I'm putting a lot of expectations on myself to do well this year so I can't let these guys beat me anymore. I guess I don't really know where I'm going with this so I'll just say that I hope this weekend goes well and I feel like myself out there. If I can put things together on saturday, I know the next few weeks will be a lot better and I'll be ready for the real racing I need to do next month. So in conclusion, I guess I just need to focus on the basics of staying healthy, putting my best effort out there, and enjoying my passion for this sport. As Coach Dale says, if we can do all that, we're gonna be winners!
Quote of the day:
“Forget about the crowds, the size of the school, their fancy uniforms, and remember what got you here. Focus on the fundamentals that we’ve gone over time and time again. And most important, don’t get caught up thinking about winning or losing this game. If you put your effort and concentration into playing to your potential, to be the best that you can be, I don’t care what the scoreboard says at the end of the game. In my book, we’re gonna be winners!”
-Coach Norman Dale – Hoosiers
8:00 AM - 7.5 Miles, 52 min
River
I think I still need to get used to these morning runs. I went so long with just running in the evening after work or school and it seems like every time I get out there for a morning run now, my legs just don't wanna go. I found out today that after about 4 miles, they start feeling better and finally wake up a bit which is good I guess. So the run out was slow but the way back felt better and was a bit speedier ...but just a bit. I had a long day at work today because of a temporary schedule change so I wasn't able to practice with the team and I decided that doing the workout tomorrow on my day off would be better. I'll have more time to wake up, get in the right amount of warmup, cool down, etc., and most importantly, not have an excuse to cut the workout short.
So I've been thinking about the alumni race this weekend and while I was slowly chugging along on my run this morning, I began to think more about the race itself and actually began to get a little nervous. I know this is just a small race that is just supposed to be a good time with old friends... but I can't just leave it at that. I'm using this as a race simulation to get me back into that mentality of cross country racing. Because of that, if I don't feel the way I want to out there, I'll be disappointed and it won't give me the confidence that will help propel me into the rest of my season. I know it's early and I shouldn't be worrying about this, but I do just the same. Even though this is a low key race, there will still be some fast guys there, several of which have beaten me in the past. Because of the changes I'm making in my running and my lifestyle, I'm putting a lot of expectations on myself to do well this year so I can't let these guys beat me anymore. I guess I don't really know where I'm going with this so I'll just say that I hope this weekend goes well and I feel like myself out there. If I can put things together on saturday, I know the next few weeks will be a lot better and I'll be ready for the real racing I need to do next month. So in conclusion, I guess I just need to focus on the basics of staying healthy, putting my best effort out there, and enjoying my passion for this sport. As Coach Dale says, if we can do all that, we're gonna be winners!
Quote of the day:
“Forget about the crowds, the size of the school, their fancy uniforms, and remember what got you here. Focus on the fundamentals that we’ve gone over time and time again. And most important, don’t get caught up thinking about winning or losing this game. If you put your effort and concentration into playing to your potential, to be the best that you can be, I don’t care what the scoreboard says at the end of the game. In my book, we’re gonna be winners!”
-Coach Norman Dale – Hoosiers
Monday, September 24, 2007
Just a single instead of a double
Monday, September 24th
8:00 AM - 4 Miles, 27 min
River
Felt kinda sluggish this morning so I just ran 4 and decided to put in another 4-6 after work. When I got home at around 7:45 pm, I was tired, hungry and not really feeling up for another run so I decided to call it a day with 4 miles. Since I don't really have much else to talk about and I'm about to pass out on the keyboard, I'll cut this short and get to bed so I can get up early tomorrow in hopes of getting in a longer run. I've got another 10hr day at work so I'll be missing practice and just doing my workout on wednesday when I have more time.
That's all for now...
8:00 AM - 4 Miles, 27 min
River
Felt kinda sluggish this morning so I just ran 4 and decided to put in another 4-6 after work. When I got home at around 7:45 pm, I was tired, hungry and not really feeling up for another run so I decided to call it a day with 4 miles. Since I don't really have much else to talk about and I'm about to pass out on the keyboard, I'll cut this short and get to bed so I can get up early tomorrow in hopes of getting in a longer run. I've got another 10hr day at work so I'll be missing practice and just doing my workout on wednesday when I have more time.
That's all for now...
Sunday, September 23, 2007
Loving this weather!
Sunday, September 23rd
9:30 AM - 13 Miles, 86 min
Fells - The Trifecta (lower, middle, and upper res loops)
Felt pretty good today. A little tired in the beginning and in the end but the bulk of the run felt great. I got home, stretched out well, had some fruits, a tall glass of endurox, then took a much needed ice bath (4 large bags of ice) for about 20 minutes. After all that, I took advantage of the nice weather and met up with my sisters for lunch downtown and walked around the city for a while.
Training Log - Sep 17-23
Monday: AM - 4 Miles, 26 min PM: 5.5 Miles, 35 min
Tuesday: Hills- 8 x HB to the top (1:48-1:55), Total- 12 Miles, 86 min
Wednesday: 0 Miles, 0 min
Thursday: 13.5 Miles, 89 min
Friday: 5 Miles, 35 min
Saturday: Tempo Run- 4.6 Miles (23:36), Total- 12 Miles, 74 min
Sunday: 13 Miles, 86 min
Total: 65 Miles (7 runs, 1 day off)
The weather has been awesome this week and has made it a lot easier to get out the door for all these runs. I was a little short of the planned 70 miles, but overall a good week for the log. I wasn't feeling super fast in the workouts but I had some good long runs and am confident that the strength is where it should be right now ...as for the speed, that will come as the season progresses.
MVP this week:
Jess Minty
(worked over 100 hrs and still put in more miles than I did)
9:30 AM - 13 Miles, 86 min
Fells - The Trifecta (lower, middle, and upper res loops)
Felt pretty good today. A little tired in the beginning and in the end but the bulk of the run felt great. I got home, stretched out well, had some fruits, a tall glass of endurox, then took a much needed ice bath (4 large bags of ice) for about 20 minutes. After all that, I took advantage of the nice weather and met up with my sisters for lunch downtown and walked around the city for a while.
Training Log - Sep 17-23
Monday: AM - 4 Miles, 26 min PM: 5.5 Miles, 35 min
Tuesday: Hills- 8 x HB to the top (1:48-1:55), Total- 12 Miles, 86 min
Wednesday: 0 Miles, 0 min
Thursday: 13.5 Miles, 89 min
Friday: 5 Miles, 35 min
Saturday: Tempo Run- 4.6 Miles (23:36), Total- 12 Miles, 74 min
Sunday: 13 Miles, 86 min
Total: 65 Miles (7 runs, 1 day off)
The weather has been awesome this week and has made it a lot easier to get out the door for all these runs. I was a little short of the planned 70 miles, but overall a good week for the log. I wasn't feeling super fast in the workouts but I had some good long runs and am confident that the strength is where it should be right now ...as for the speed, that will come as the season progresses.
MVP this week:
Jess Minty
(worked over 100 hrs and still put in more miles than I did)
Saturday, September 22, 2007
Solid Tempo
Saturday, September 22nd
9:00 AM - Tempo Run
Lincoln
25 min warmup
strides
4.6 Mile Tempo - 23:36 [5:12, 5:12, 5:09, 8:02 (3:04, 4:58)]
5:07 Avg. (in trainers)
25 min cooldown
Total = 12 Miles, 74 min
So let me explain the jumble above. We have this 4.6 mile loop that we run out at lincoln which is in a pretty good spot. It's on the roads but doesn't get much traffic and it's fairly hilly but ends on a nice downhill ...which is always appreciated. Kevin always drives to the 1, 2, and 3 mile marks on the course to yell splits but rather than figuring out where the 4 mile mark is and going there, he just goes to the mile-to-go mark which, because of the loop we do, is the same as the 1 mile mark. So I can't tell you what my 4th mile was but I do know my last mile was 4:58 and by doing some quick math on that .6 Mi time (3:04), I figure I was about 5:05 for the 4th mile, putting me at about 20:38 for 4 Miles.
Overall it wasn't too bad, I ran it with Lutz and Liam and with doing a staggered time start, we caught everyone except for Mark Mayall. I think this was Justin's first workout back and Liam claimed to be in just OK shape since he was "only at 100 miles/week". However, they both pulled away from me a bit in the last half mile so either they're in better shape than they think or I'm just a little behind them in fitness. It did feel tough in the last mile but considering the pace and how early in the season it is, I'm not too concerned about letting those guys go at the end. At this time last year, I couldn't run that pace in a 5k race so I'll take it as a quality workout and use it to gage my projected efforts for next weeks 5K at Murray Keatinge. It will serve as my "rust buster" to open up the season but I still hope to put up a good effort and at least close hard in the end. Time seems to be going by faster and faster as we prepare to enter october so I can't help but get a little anxious for upcoming races. However, I remind myself of the big picture and that these races are simply my preparation for what lies further down the road.
9:00 AM - Tempo Run
Lincoln
25 min warmup
strides
4.6 Mile Tempo - 23:36 [5:12, 5:12, 5:09, 8:02 (3:04, 4:58)]
5:07 Avg. (in trainers)
25 min cooldown
Total = 12 Miles, 74 min
So let me explain the jumble above. We have this 4.6 mile loop that we run out at lincoln which is in a pretty good spot. It's on the roads but doesn't get much traffic and it's fairly hilly but ends on a nice downhill ...which is always appreciated. Kevin always drives to the 1, 2, and 3 mile marks on the course to yell splits but rather than figuring out where the 4 mile mark is and going there, he just goes to the mile-to-go mark which, because of the loop we do, is the same as the 1 mile mark. So I can't tell you what my 4th mile was but I do know my last mile was 4:58 and by doing some quick math on that .6 Mi time (3:04), I figure I was about 5:05 for the 4th mile, putting me at about 20:38 for 4 Miles.
Overall it wasn't too bad, I ran it with Lutz and Liam and with doing a staggered time start, we caught everyone except for Mark Mayall. I think this was Justin's first workout back and Liam claimed to be in just OK shape since he was "only at 100 miles/week". However, they both pulled away from me a bit in the last half mile so either they're in better shape than they think or I'm just a little behind them in fitness. It did feel tough in the last mile but considering the pace and how early in the season it is, I'm not too concerned about letting those guys go at the end. At this time last year, I couldn't run that pace in a 5k race so I'll take it as a quality workout and use it to gage my projected efforts for next weeks 5K at Murray Keatinge. It will serve as my "rust buster" to open up the season but I still hope to put up a good effort and at least close hard in the end. Time seems to be going by faster and faster as we prepare to enter october so I can't help but get a little anxious for upcoming races. However, I remind myself of the big picture and that these races are simply my preparation for what lies further down the road.
Friday, September 21, 2007
Recovery day
Friday, September 21st
7:30 PM - 5 Miles - 35 min
Tufts/Medford Sq. loop
Nothing special today for the training log. I had some things to take care of in the morning so didn't get out for a run before work. After work, I just got in a nice and relaxed 5 miles to loosen up the legs and just get an easy day between the long run and the workout tomorrow. I was also tired from a long day so I figured an easy day would be better than forcing the mileage just to hit the weekly number. So I'll be low again this week but I'm not too worried. I'm more concerned about keeping my body from falling apart on me.
On that note, I'm going to bed and hope to feel good for tomorrows workout.
7:30 PM - 5 Miles - 35 min
Tufts/Medford Sq. loop
Nothing special today for the training log. I had some things to take care of in the morning so didn't get out for a run before work. After work, I just got in a nice and relaxed 5 miles to loosen up the legs and just get an easy day between the long run and the workout tomorrow. I was also tired from a long day so I figured an easy day would be better than forcing the mileage just to hit the weekly number. So I'll be low again this week but I'm not too worried. I'm more concerned about keeping my body from falling apart on me.
On that note, I'm going to bed and hope to feel good for tomorrows workout.
Thursday, September 20, 2007
Feeling tired? ...just pick up the pace!
Wednesday, September 19th
0 Miles, 0 min
Wasn't feeling great today, legs were very stiff getting out of bed and my right patella tendon was starting to act up. It's not a huge issue, just another annoying thing that I'd rather not deal with. I had the day off from work so I figured I'd have plenty of time to get in a pool workout at sometime, but that wasn't the case. As mario alluded to in his blog, our days off are quite a bit busier and more hectic than our work days. I had a ton of stuff to get done and just ran out of hours in the day so I did some core work along with some solid stretching/strengthening exercises and called it a day.
Thursday, September 20th
5:30 PM - 13.5 Miles - 89 min
Lincoln w/ Carter, Terry, Schmeckpeper, Ely, and LaRosa ...AKA the B.a.a.
So Carter invited me along for a run out at Lincoln tonight. I got there and found a bunch of cool guys that I hadn't talked to in a while and was glad to see they'd be joining us for the run. It took me a little while, but about 5 min into the run, I looked around and realized that I was the only non b.a.a. guy there and with such a heavy NB Boston/B.a.a. rivalry going on, I jokingly made some comments about them luring me out into the woods to beat up on the NB guy. They laughed a little ....but then got really serious. It's all good though, I made it out ok. The first 8-9 miles felt awesome and passed by like nothing. We had a great group and I love running out on those trails so things were going well. We started out fairly slow which I think was good for me and picked it up a little in the last few miles which was fine by me. However, towards the end I started feeling a bit tired and just as I was thinking we were getting close to the parking lot, Terry says, "What to you guys think about running the last mile a little harder? like 5:30?" Ben hopped on board right away so I figured I'd go with them for a bit and see how it felt. About 1/4 mile into it, I started feeling a lot better than I had been the last couple miles and was able to just cruise in with them at about 5:30 pace. I'm glad I did it with them cause it loosened up my legs nicely and made me feel a lot better about the run. It was definitely one of my better long runs in a while and passed by a hell of a lot quicker than if I had been out there alone. I hope to get out there more often with those guys in the future and hopefully bring some NB Boston back up next time in case things get rowdy.
0 Miles, 0 min
Wasn't feeling great today, legs were very stiff getting out of bed and my right patella tendon was starting to act up. It's not a huge issue, just another annoying thing that I'd rather not deal with. I had the day off from work so I figured I'd have plenty of time to get in a pool workout at sometime, but that wasn't the case. As mario alluded to in his blog, our days off are quite a bit busier and more hectic than our work days. I had a ton of stuff to get done and just ran out of hours in the day so I did some core work along with some solid stretching/strengthening exercises and called it a day.
Thursday, September 20th
5:30 PM - 13.5 Miles - 89 min
Lincoln w/ Carter, Terry, Schmeckpeper, Ely, and LaRosa ...AKA the B.a.a.
So Carter invited me along for a run out at Lincoln tonight. I got there and found a bunch of cool guys that I hadn't talked to in a while and was glad to see they'd be joining us for the run. It took me a little while, but about 5 min into the run, I looked around and realized that I was the only non b.a.a. guy there and with such a heavy NB Boston/B.a.a. rivalry going on, I jokingly made some comments about them luring me out into the woods to beat up on the NB guy. They laughed a little ....but then got really serious. It's all good though, I made it out ok. The first 8-9 miles felt awesome and passed by like nothing. We had a great group and I love running out on those trails so things were going well. We started out fairly slow which I think was good for me and picked it up a little in the last few miles which was fine by me. However, towards the end I started feeling a bit tired and just as I was thinking we were getting close to the parking lot, Terry says, "What to you guys think about running the last mile a little harder? like 5:30?" Ben hopped on board right away so I figured I'd go with them for a bit and see how it felt. About 1/4 mile into it, I started feeling a lot better than I had been the last couple miles and was able to just cruise in with them at about 5:30 pace. I'm glad I did it with them cause it loosened up my legs nicely and made me feel a lot better about the run. It was definitely one of my better long runs in a while and passed by a hell of a lot quicker than if I had been out there alone. I hope to get out there more often with those guys in the future and hopefully bring some NB Boston back up next time in case things get rowdy.
Tuesday, September 18, 2007
Great workout with the fellas
Tuesday, September 18th
6:00 PM - Hill Workout
17 min warmup (BC Res)
Drills (High knees, butt kicks, quick feet, karaoke, backwards running, bounds)
17 min over to the hill
8 x Heartbreak to the top (~600 yds), jog down rest
1:53, 1:55, 1:54, 1:54, 1:51, 1:53, 1:52, 1:48
17 min cool down back to the cars
Total = ~12 Miles, 86 min
Good group today... ran pretty even with Mario, Ryan, Fabian, and (new addition) Nieskens. Felt great throughout the workout with the second half actually feeling easier and more relaxed than the first, which is always good. We definitely picked it up on the last few but it felt like a very controlled effort from start to finish. Definitely a good sign for me (and the team). I know those guys are in great shape so to feel comfortable in that workout with them means that I'm on the right track and definitely ahead of where I was at this point last year. The heel was a little unhappy afterward as usual but it's pretty quiet right now as I have it submerged in a sub 40 degree bath of heavenly goodness. And by heavenly goodness I mean extreme amounts of pain and discomfort until it goes numb. It seems to help so I'll keep doing it as much as I can. I plan on seeing a PT next week and look into getting the boot to sleep in. Maybe that will finally help kick this thing (no pun intended).
That's all for now. See ya tomorrow.
6:00 PM - Hill Workout
17 min warmup (BC Res)
Drills (High knees, butt kicks, quick feet, karaoke, backwards running, bounds)
17 min over to the hill
8 x Heartbreak to the top (~600 yds), jog down rest
1:53, 1:55, 1:54, 1:54, 1:51, 1:53, 1:52, 1:48
17 min cool down back to the cars
Total = ~12 Miles, 86 min
Good group today... ran pretty even with Mario, Ryan, Fabian, and (new addition) Nieskens. Felt great throughout the workout with the second half actually feeling easier and more relaxed than the first, which is always good. We definitely picked it up on the last few but it felt like a very controlled effort from start to finish. Definitely a good sign for me (and the team). I know those guys are in great shape so to feel comfortable in that workout with them means that I'm on the right track and definitely ahead of where I was at this point last year. The heel was a little unhappy afterward as usual but it's pretty quiet right now as I have it submerged in a sub 40 degree bath of heavenly goodness. And by heavenly goodness I mean extreme amounts of pain and discomfort until it goes numb. It seems to help so I'll keep doing it as much as I can. I plan on seeing a PT next week and look into getting the boot to sleep in. Maybe that will finally help kick this thing (no pun intended).
That's all for now. See ya tomorrow.
Monday, September 17, 2007
Cruising along... but plenty of time before nats
Monday, September 17th
8:30 AM - 4 Miles - 26 min
River loop
8:00 PM - 5.5 Miles - 35 min
Tufts loop
Felt pretty good on both runs, weather was a little cooler today but was nice. I'm back to my regular work schedule this week so I'll hopefully be a little more on the ball with runs, practices, and just sanity in general. Not that I've been stressed at all, just keeping busy and trying to get a lot of things done all at once.
Furthermore, I'd like to apologize to Mario for missing his victory this weekend in yesterdays post. Mario ran a very solid time of 15:44 to win the Canal Diggers 5K in Worcester yesterday. So congrats to him and if I missed anyone else, I apologize.
Right now, it looks like I was the only one that didn't race this weekend and after seeing the performances laid down by my 'mates, I've got a lot to match up against. I guess I'll find out how things are coming along when I "race" the Murray Keatinge Alumni 5K on the 29th. It seems things are moving along really quickly but I've still got about 12 weeks til nationals so I've got plenty of time to get 'er done.
Lastly, if you have a chance, check out todays Flotrack video and experience a day in the life with my friends at Zap Fitness.
8:30 AM - 4 Miles - 26 min
River loop
8:00 PM - 5.5 Miles - 35 min
Tufts loop
Felt pretty good on both runs, weather was a little cooler today but was nice. I'm back to my regular work schedule this week so I'll hopefully be a little more on the ball with runs, practices, and just sanity in general. Not that I've been stressed at all, just keeping busy and trying to get a lot of things done all at once.
Furthermore, I'd like to apologize to Mario for missing his victory this weekend in yesterdays post. Mario ran a very solid time of 15:44 to win the Canal Diggers 5K in Worcester yesterday. So congrats to him and if I missed anyone else, I apologize.
Right now, it looks like I was the only one that didn't race this weekend and after seeing the performances laid down by my 'mates, I've got a lot to match up against. I guess I'll find out how things are coming along when I "race" the Murray Keatinge Alumni 5K on the 29th. It seems things are moving along really quickly but I've still got about 12 weeks til nationals so I've got plenty of time to get 'er done.
Lastly, if you have a chance, check out todays Flotrack video and experience a day in the life with my friends at Zap Fitness.
Sunday, September 16, 2007
NB Boston at the races
Sunday, September 16th
5:00 PM - 12 Miles - 76 min
Fells - Upper to Middle Res (from Bellevue)
So I was going to get my run over with early this morning before going down to Providence but after a late night with the roommates last night, I decided to sleep a little later and just run in the afternoon when I got back to Boston.
I went down to Providence this morning to watch the CVS Downtown 5K/USATF Championships and cheer on my friends and teammates who were competing. It's a pretty cool race with tons of talent and I would've loved to race it but it's just too early in the season and even though I probably would've bested my stellar 16:07 from last year, it wouldn't have been fast enough to be a significant benefit to my season. Plus, I have bigger plans for the seasons ahead and don't need to get too mixed up on the roads. Nonetheless, it was a lot of fun to watch the race and sprint from spot to spot to cheer on Rebecca and Erin, along with many other acquaintances that I've gotten to know through many years of racing. I was able to see the start, 1 mile, 2 mile, and 2.5 mile for about the top 100 people at each point and made it back to the finish in time to see the 17 min and over finishers. I hung out for a while afterward and talked with several friends and rivals that I'll be lining up against later in the season. So I was able to talk a little smack and hype up the rivalries a little more, especially among the baa folk. There were a lot of really great performances today, a few of which I've mentioned below.
In other weekend news, NB Boston had a pretty solid showing at the Reach the Beach Relay placing second overall and first coed. I was bummed I had to miss out on that one as it sounds like they had a lot of fun. Lastly, Jen Hegarty had a great performance at the World Masters Meet, placing 9th in the 1500 which is awesome.
So for my Weekend MVPs, we have...
CVS Downtown 5K
Rebecca Donaghue - 5th Place, 4th American (15:54)
Pat Tarpy - 7th Place, 3rd American (13:53)
Erin Dromgoole - 27th Place (17:24)
NB Boston - 2nd Place at RTB
Jen Hegarty - 9th at World Masters 1500m (4:54)
Kara Goucher - 5000m in Berlin (14:55)
Kim Smith - 5000m in Berlin (14:58)
Training Log - Sep 10-16
Monday: 6 Miles, 39 min
Tuesday: Hill Workout - 10 x 1 min, 10 Miles total, 62 min
Wednesday: 6 Miles, 39 min
Thursday: 10.5 Miles, 39 min
Friday: 5.5 Miles, 36 min
Saturday: Tempo Run - 4 Miles (21:29), 8 Miles total, 52 min
Sunday: 12 Miles, 76 min
Total: 58 Miles (7 runs)
Less than planned but was the first week of workouts and I was feeling much better on regular training runs so overall it was a good week and I'll be ready to step up a notch next week.
5:00 PM - 12 Miles - 76 min
Fells - Upper to Middle Res (from Bellevue)
So I was going to get my run over with early this morning before going down to Providence but after a late night with the roommates last night, I decided to sleep a little later and just run in the afternoon when I got back to Boston.
I went down to Providence this morning to watch the CVS Downtown 5K/USATF Championships and cheer on my friends and teammates who were competing. It's a pretty cool race with tons of talent and I would've loved to race it but it's just too early in the season and even though I probably would've bested my stellar 16:07 from last year, it wouldn't have been fast enough to be a significant benefit to my season. Plus, I have bigger plans for the seasons ahead and don't need to get too mixed up on the roads. Nonetheless, it was a lot of fun to watch the race and sprint from spot to spot to cheer on Rebecca and Erin, along with many other acquaintances that I've gotten to know through many years of racing. I was able to see the start, 1 mile, 2 mile, and 2.5 mile for about the top 100 people at each point and made it back to the finish in time to see the 17 min and over finishers. I hung out for a while afterward and talked with several friends and rivals that I'll be lining up against later in the season. So I was able to talk a little smack and hype up the rivalries a little more, especially among the baa folk. There were a lot of really great performances today, a few of which I've mentioned below.
In other weekend news, NB Boston had a pretty solid showing at the Reach the Beach Relay placing second overall and first coed. I was bummed I had to miss out on that one as it sounds like they had a lot of fun. Lastly, Jen Hegarty had a great performance at the World Masters Meet, placing 9th in the 1500 which is awesome.
So for my Weekend MVPs, we have...
CVS Downtown 5K
Rebecca Donaghue - 5th Place, 4th American (15:54)
Pat Tarpy - 7th Place, 3rd American (13:53)
Erin Dromgoole - 27th Place (17:24)
NB Boston - 2nd Place at RTB
Jen Hegarty - 9th at World Masters 1500m (4:54)
Kara Goucher - 5000m in Berlin (14:55)
Kim Smith - 5000m in Berlin (14:58)
Training Log - Sep 10-16
Monday: 6 Miles, 39 min
Tuesday: Hill Workout - 10 x 1 min, 10 Miles total, 62 min
Wednesday: 6 Miles, 39 min
Thursday: 10.5 Miles, 39 min
Friday: 5.5 Miles, 36 min
Saturday: Tempo Run - 4 Miles (21:29), 8 Miles total, 52 min
Sunday: 12 Miles, 76 min
Total: 58 Miles (7 runs)
Less than planned but was the first week of workouts and I was feeling much better on regular training runs so overall it was a good week and I'll be ready to step up a notch next week.
Saturday, September 15, 2007
Rushed Tempo
Saturday, September 15th
8:00 AM - Tempo workout - Lincoln
15 min warmup - Trails
4 Miles - 21:29 (5:18, 5:24, 5:26, 5:19)
Train tracks to puddle duck farm and back (Trainers)
15 min cool down - Trails
Total = 8 Miles
So I had to work at 10AM and figured if I left the house at 7AM, I'd have enough time to finish my workout, shower, and get to work in plenty of time. I hit the alarm at 6:30 and rolled over for an extra 5 minutes of pillow time ...only when I rolled back to my clock it was now 7:30. I thought for a few seconds and considered waiting until after work to do it but insisted on getting my ass over to lincoln and get it all done and over with. I rushed over to lincoln and measured 2 miles on the road that I could do a good solid tempo on. This ended up being about half pavement, half dirt. I did a quick warmup, about 5 min of stretching, a couple strides and got out for the tempo. I wasn't feeling great but was determined to fulfill my workout goals of a 5:20ish pace and stay relaxed. Since I measured it with my car, I'm not sure how accurate it was but I think I was fairly close. I felt better and more relaxed in the last 2 miles which was good so I just tried to maintain the pace I had in the first two. As I finished up my rushed cooldown, I was tempted to hang around and talk with the rest of the team that was just showing up for the 9am practice but I had to limit myself to 5 min of stretching and get my but home so I could open the store on time. After taking a 2 min shower and grabbing a banana and nature valley bar for breakfast, I was able to get to work at 10:02 and open the store pretty much on time.
Overall, I was fairly happy with the workout. I wasn't feeling great but was still able to average just over 5:20s which was good for my first tempo back. I think as I get into more workouts with the team, things will feel better and my fitness will progress. Right now, I'm gonna go spend some time with the roommates and then take a nice restful sunday before I step up the mileage/intensity next week.
8:00 AM - Tempo workout - Lincoln
15 min warmup - Trails
4 Miles - 21:29 (5:18, 5:24, 5:26, 5:19)
Train tracks to puddle duck farm and back (Trainers)
15 min cool down - Trails
Total = 8 Miles
So I had to work at 10AM and figured if I left the house at 7AM, I'd have enough time to finish my workout, shower, and get to work in plenty of time. I hit the alarm at 6:30 and rolled over for an extra 5 minutes of pillow time ...only when I rolled back to my clock it was now 7:30. I thought for a few seconds and considered waiting until after work to do it but insisted on getting my ass over to lincoln and get it all done and over with. I rushed over to lincoln and measured 2 miles on the road that I could do a good solid tempo on. This ended up being about half pavement, half dirt. I did a quick warmup, about 5 min of stretching, a couple strides and got out for the tempo. I wasn't feeling great but was determined to fulfill my workout goals of a 5:20ish pace and stay relaxed. Since I measured it with my car, I'm not sure how accurate it was but I think I was fairly close. I felt better and more relaxed in the last 2 miles which was good so I just tried to maintain the pace I had in the first two. As I finished up my rushed cooldown, I was tempted to hang around and talk with the rest of the team that was just showing up for the 9am practice but I had to limit myself to 5 min of stretching and get my but home so I could open the store on time. After taking a 2 min shower and grabbing a banana and nature valley bar for breakfast, I was able to get to work at 10:02 and open the store pretty much on time.
Overall, I was fairly happy with the workout. I wasn't feeling great but was still able to average just over 5:20s which was good for my first tempo back. I think as I get into more workouts with the team, things will feel better and my fitness will progress. Right now, I'm gonna go spend some time with the roommates and then take a nice restful sunday before I step up the mileage/intensity next week.
Friday, September 14, 2007
Another long day
Friday, September 14th
8:00 PM - 5.5 Miles - 36 min
Tufts loop
Just a quick post tonight. I worked another open to close shift today so I didn't have a lot of time to get anything done. Still had a good run after work but kept it short to make sure I feel good for the tempo tomorrow. I have to do it at 7:30 tomorrow morning as I have to work at 10 ...so I'm gonna get to bed now and hopefully be able to have some better posts in the next couple days.
Performances of the day:
Meseret Defar - 2 Mile - 8:58.58 - New WR!
Kenenisa Bekele - 10K - 26:46.19 - World best this year
8:00 PM - 5.5 Miles - 36 min
Tufts loop
Just a quick post tonight. I worked another open to close shift today so I didn't have a lot of time to get anything done. Still had a good run after work but kept it short to make sure I feel good for the tempo tomorrow. I have to do it at 7:30 tomorrow morning as I have to work at 10 ...so I'm gonna get to bed now and hopefully be able to have some better posts in the next couple days.
Performances of the day:
Meseret Defar - 2 Mile - 8:58.58 - New WR!
Kenenisa Bekele - 10K - 26:46.19 - World best this year
New roomie
Thursday, September 13th
7:30 AM - 10.5 Miles - 69 min
Fells - Upper res (from the house)
Felt great on the run this morning, the weather was awesome and the legs were loose. I started off kinda slow and worked into a pretty good pace after about half way. Definitely moving along pretty comfortably at the end.
After working a longer day today, I had some time to hang out with my new roommate, Katie. She just moved in today; she's from NY and is attending Harvard Med School this fall. I showed her around the area a little and after grabbing dinner, we went to the Burren to watch the Swinging Johnsons perform - always a good time! So it was a nice evening and I think she'll be a good addition to the 23 Boston crew.
Because of the long day, this post is a little later than usual and I'm having trouble staying awake to type it so I think I'll cut it off here and go to bed... Now.
7:30 AM - 10.5 Miles - 69 min
Fells - Upper res (from the house)
Felt great on the run this morning, the weather was awesome and the legs were loose. I started off kinda slow and worked into a pretty good pace after about half way. Definitely moving along pretty comfortably at the end.
After working a longer day today, I had some time to hang out with my new roommate, Katie. She just moved in today; she's from NY and is attending Harvard Med School this fall. I showed her around the area a little and after grabbing dinner, we went to the Burren to watch the Swinging Johnsons perform - always a good time! So it was a nice evening and I think she'll be a good addition to the 23 Boston crew.
Because of the long day, this post is a little later than usual and I'm having trouble staying awake to type it so I think I'll cut it off here and go to bed... Now.
Wednesday, September 12, 2007
A perfect balance
Wednesday, September 12th
8:00 AM - 6 Miles - 39 min
River loop
Felt great this morning and thought about going further but decided to keep it short and run a little longer tomorrow. After work today, I had a massage appointment with Glenn O'Connor, which went very well. We talked a lot on different topics and he definitely gave me the massage I was looking for (as opposed to the one I got last month in Medford where they just moved stuff around and put me to sleep). I could certainly feel the difference as he was working on different muscles and could really tell what areas needed a little more work than others. I'll probably continue to see him this year on a regular basis and hopefully see some benefits from it all.
I've talked with several people recently about how I'm trying to do everything I can to improve my performances this year. As you all know, I've changed jobs, now I'm seeking out massage therapy, as well as physical therapy and possibly a podiatrist or orthotist if needed. But most of all, I'm changing my mental attitude towards it all. I really want to succeed in this aspect of my life so I'm making it more of a constant role in my everyday activities and decision making.
The job I have right now is pretty much perfect for this because where I'm still working a full work week and able to take home a decent paycheck, I'm also able to use that work time to talk to people about the sport along with all its wonderful mysteries that accompany it. I can read articles and books on training techniques, talk to physical therapists about injury prevention, or even just think about my own training throughout the day. I can do this without lacking productivity or meeting the demands of my job (which was not the case at CDM). I think this is a good balance for me because I'm also not at home all day doing nothing and just waiting for my next run or workout... I have things to keep me busy and keep my mind occupied throughout the day. So I am making running a bigger part of my life right now but I'm not letting it take over my life either. I still seek out get togethers with friends and family to fulfill a healthy social life and keep them at my highest priority. I also think about what I'll do later on down the road if/when running becomes a smaller role in my life. I may go back to school and/or look into other career options in nutrition, physical therapy, coaching/teaching, etc. I have plenty of things to think about and keep me busy so if running doesn't happen to go the way I'd like it to, though I'll be disappointed, it won't be the end of the world for me. I'll still have a wonderful family, amazing friends, and plenty of job options to occupy my time and fulfill my life's passions. I have a long journey ahead and am anxious to see what's on the next horizon.
Quote of the day:
"Some people excel when they focus solely on one thing [running], and other people need outside stimulation to keep them from going insane. I think it's specific to the individual, and for me, I feel like I'm still trying to find that balance.
.... I need to have other things going on in my life so I'm not such a slave to running. It [work] keeps me level headed and it keeps me able to look at running in a more objective way. I think for me, that's the type of balance I have to strike in order to continue to be motivated and continue to go through the ups and downs."
- Ann Gaffigan (Friend/role model/former American record holder) talking about her balance between work, a social life, and running.
8:00 AM - 6 Miles - 39 min
River loop
Felt great this morning and thought about going further but decided to keep it short and run a little longer tomorrow. After work today, I had a massage appointment with Glenn O'Connor, which went very well. We talked a lot on different topics and he definitely gave me the massage I was looking for (as opposed to the one I got last month in Medford where they just moved stuff around and put me to sleep). I could certainly feel the difference as he was working on different muscles and could really tell what areas needed a little more work than others. I'll probably continue to see him this year on a regular basis and hopefully see some benefits from it all.
I've talked with several people recently about how I'm trying to do everything I can to improve my performances this year. As you all know, I've changed jobs, now I'm seeking out massage therapy, as well as physical therapy and possibly a podiatrist or orthotist if needed. But most of all, I'm changing my mental attitude towards it all. I really want to succeed in this aspect of my life so I'm making it more of a constant role in my everyday activities and decision making.
The job I have right now is pretty much perfect for this because where I'm still working a full work week and able to take home a decent paycheck, I'm also able to use that work time to talk to people about the sport along with all its wonderful mysteries that accompany it. I can read articles and books on training techniques, talk to physical therapists about injury prevention, or even just think about my own training throughout the day. I can do this without lacking productivity or meeting the demands of my job (which was not the case at CDM). I think this is a good balance for me because I'm also not at home all day doing nothing and just waiting for my next run or workout... I have things to keep me busy and keep my mind occupied throughout the day. So I am making running a bigger part of my life right now but I'm not letting it take over my life either. I still seek out get togethers with friends and family to fulfill a healthy social life and keep them at my highest priority. I also think about what I'll do later on down the road if/when running becomes a smaller role in my life. I may go back to school and/or look into other career options in nutrition, physical therapy, coaching/teaching, etc. I have plenty of things to think about and keep me busy so if running doesn't happen to go the way I'd like it to, though I'll be disappointed, it won't be the end of the world for me. I'll still have a wonderful family, amazing friends, and plenty of job options to occupy my time and fulfill my life's passions. I have a long journey ahead and am anxious to see what's on the next horizon.
Quote of the day:
"Some people excel when they focus solely on one thing [running], and other people need outside stimulation to keep them from going insane. I think it's specific to the individual, and for me, I feel like I'm still trying to find that balance.
.... I need to have other things going on in my life so I'm not such a slave to running. It [work] keeps me level headed and it keeps me able to look at running in a more objective way. I think for me, that's the type of balance I have to strike in order to continue to be motivated and continue to go through the ups and downs."
- Ann Gaffigan (Friend/role model/former American record holder) talking about her balance between work, a social life, and running.
Tuesday, September 11, 2007
My first workout of the season
Tuesday, September 11th
4:00 PM - Hill workout @ the Fells (Wright's Tower)
20 min warm up
10 x 1 min (85ish percent of all out), jog down
20 min cool down
Total = 10 Miles - 62 min
Rainy day made for a little messier conditions on the trails but I felt pretty good on the hills. I think I was a little aggressive on the first few and started feeling it by 6-7 but finished up strong and felt good about the workout. Legs felt good throughout but the heel got a little unhappy towards the end and on the cool down.
After the workout, I went back to Runner's Edge to meet up with Liz and Gabe who were meeting with a PT I had recommended (Holly Fitzgerald) to hopefully get a few answers about Liz's problems she's been having. Holly comes into the store once a week as a resource for our customers to answer questions and offer advice about injuries or general health. Just from talking to her a few times, I've been extremely impressed with her knowledge and how she has a runner's standpoint on it all. I plan on meeting with her soon to get a full evaluation on my ongoing issues and hopefully get to the bottom of it by finding any root causes, connections, and treatments that will help get me back to 100%. I think Liz was able to get a lot out of the short visit with her and will probably meet with her again more extensively. It was good to see Liz and Gabe again and have dinner afterward. I feel like we haven't been able to get the crew together much lately with everyone being pretty busy. So hopefully we get one of our usual outings in soon and catch up on some lost time.
This week will continue to be pretty busy for me as I have tried to schedule too many things at once, but I'll do my best to keep things up to date here.
4:00 PM - Hill workout @ the Fells (Wright's Tower)
20 min warm up
10 x 1 min (85ish percent of all out), jog down
20 min cool down
Total = 10 Miles - 62 min
Rainy day made for a little messier conditions on the trails but I felt pretty good on the hills. I think I was a little aggressive on the first few and started feeling it by 6-7 but finished up strong and felt good about the workout. Legs felt good throughout but the heel got a little unhappy towards the end and on the cool down.
After the workout, I went back to Runner's Edge to meet up with Liz and Gabe who were meeting with a PT I had recommended (Holly Fitzgerald) to hopefully get a few answers about Liz's problems she's been having. Holly comes into the store once a week as a resource for our customers to answer questions and offer advice about injuries or general health. Just from talking to her a few times, I've been extremely impressed with her knowledge and how she has a runner's standpoint on it all. I plan on meeting with her soon to get a full evaluation on my ongoing issues and hopefully get to the bottom of it by finding any root causes, connections, and treatments that will help get me back to 100%. I think Liz was able to get a lot out of the short visit with her and will probably meet with her again more extensively. It was good to see Liz and Gabe again and have dinner afterward. I feel like we haven't been able to get the crew together much lately with everyone being pretty busy. So hopefully we get one of our usual outings in soon and catch up on some lost time.
This week will continue to be pretty busy for me as I have tried to schedule too many things at once, but I'll do my best to keep things up to date here.
Monday, September 10, 2007
Easy miles
Monday, September 10th
7:30 PM - 6 Miles - 39 min
Tufts/Davis loop
Had a lot of stuff to do today before working a 10-7 shift so I just did a short run when I got home and actually felt really good. However, because the days are getting shorter now, I had to do most of it on the roads. No big deal but I've got another long day tomorrow so I'm gonna get to bed soon and try to get out for an easy run in the morning and maybe do a short workout in the evening. My boss is in Florida this week so I have to put in some extra hours at the store but it's well worth it for the flexibility he gives me in return.
7:30 PM - 6 Miles - 39 min
Tufts/Davis loop
Had a lot of stuff to do today before working a 10-7 shift so I just did a short run when I got home and actually felt really good. However, because the days are getting shorter now, I had to do most of it on the roads. No big deal but I've got another long day tomorrow so I'm gonna get to bed soon and try to get out for an easy run in the morning and maybe do a short workout in the evening. My boss is in Florida this week so I have to put in some extra hours at the store but it's well worth it for the flexibility he gives me in return.
Sunday, September 9, 2007
Sunday long run
Sunday, September 9th
9:00 AM - 12 Miles - 77 min
Fells w/ Carter
Nice run today with carter. We started off easy then picked it up throughout and were running a pretty good clip by the the last 4 miles. Everything felt pretty good which makes 3 days in a row now so I think I'll be ready for a moderate workout on Tuesday to start things off.
After the run, we went over to meet some UMaine alums for breakfast (Maloney, Luchini, Oickle and his brother). They were all pretty hung over from last night but it was cool to hang out with them for a bit and catch up on things. Luchini and I already planned a tentative Foxwoods trip for the next time he comes down. That was about it for the day so not super productive but relaxing which was good.
Training Log: Sep 3-9
Monday: 9.5 Miles, 62 min - Fells
Tuesday: 12.5 Miles, 86 min - Newton
Wednesday: 8 Miles, 51 min - Fells
Thursday: 0 Miles, 0 min
Friday: AM - 4 Miles, 26 min - River loop
PM - 6.5 Miles, 41 min - Tufts/Davis loop
Saturday: 7.5 Miles, 49 min - Lincoln
Sunday: 12 Miles, 77 min - Fells
Total: 60 Miles (7 runs, 1 day off)
Performances of the Day:
Rieti, Italy....
Asafa Powell: 100M - 9.74 New World Record
Kara Goucher: 3000M - 8:34.99 #2 all time American
Lauren Fleshman: 1500M - 4:05.62
9:00 AM - 12 Miles - 77 min
Fells w/ Carter
Nice run today with carter. We started off easy then picked it up throughout and were running a pretty good clip by the the last 4 miles. Everything felt pretty good which makes 3 days in a row now so I think I'll be ready for a moderate workout on Tuesday to start things off.
After the run, we went over to meet some UMaine alums for breakfast (Maloney, Luchini, Oickle and his brother). They were all pretty hung over from last night but it was cool to hang out with them for a bit and catch up on things. Luchini and I already planned a tentative Foxwoods trip for the next time he comes down. That was about it for the day so not super productive but relaxing which was good.
Training Log: Sep 3-9
Monday: 9.5 Miles, 62 min - Fells
Tuesday: 12.5 Miles, 86 min - Newton
Wednesday: 8 Miles, 51 min - Fells
Thursday: 0 Miles, 0 min
Friday: AM - 4 Miles, 26 min - River loop
PM - 6.5 Miles, 41 min - Tufts/Davis loop
Saturday: 7.5 Miles, 49 min - Lincoln
Sunday: 12 Miles, 77 min - Fells
Total: 60 Miles (7 runs, 1 day off)
Performances of the Day:
Rieti, Italy....
Asafa Powell: 100M - 9.74 New World Record
Kara Goucher: 3000M - 8:34.99 #2 all time American
Lauren Fleshman: 1500M - 4:05.62
Saturday, September 8, 2007
Social event with the team
Saturday, September 8th
8:00 AM - 7.5 Miles - 49 min
Lincoln
It was nice to get out to lincoln today. I hadn't been out there in quite a while and forgot how great the trails are. They're a lot softer than the Fells and it feels more like you're in the middle of nowhere, which I personally think is a good feeling... I guess it reminds me more of Maine. Anyway, the whole run felt great and I probably would've run further if I didn't have to work.
After work, I shot over to the team BBQ at the Carrara household and even though I was a few hours late and made it just in time for the rain showers, I had a good time and was able to talk quite a bit with some quality peeps. I know I've talked about how great the talent is on this team but I think the personalities and character of these people is what really makes the team so great. This is why I look forward to workouts every week and how I have so many great stories from team trips and gatherings.
I'll be missing the next couple practices because of work but shouldn't have any more conflicts after this week. I'm psyched about getting into workouts again and getting used to a regular training routine. I'm feeling pretty good these days and am ready to start leaning into the training a little more. Kevin signed off on my season goals and just made a few changes in my mileage plan so now it's time to start making it all happen.
Quote of the day:
"I'm a pretty friendly person, I think, but I hate everyone who's faster than me, so it's important that I train hard in order to maintain my cheerful demeanor."
-Julia Lucas
8:00 AM - 7.5 Miles - 49 min
Lincoln
It was nice to get out to lincoln today. I hadn't been out there in quite a while and forgot how great the trails are. They're a lot softer than the Fells and it feels more like you're in the middle of nowhere, which I personally think is a good feeling... I guess it reminds me more of Maine. Anyway, the whole run felt great and I probably would've run further if I didn't have to work.
After work, I shot over to the team BBQ at the Carrara household and even though I was a few hours late and made it just in time for the rain showers, I had a good time and was able to talk quite a bit with some quality peeps. I know I've talked about how great the talent is on this team but I think the personalities and character of these people is what really makes the team so great. This is why I look forward to workouts every week and how I have so many great stories from team trips and gatherings.
I'll be missing the next couple practices because of work but shouldn't have any more conflicts after this week. I'm psyched about getting into workouts again and getting used to a regular training routine. I'm feeling pretty good these days and am ready to start leaning into the training a little more. Kevin signed off on my season goals and just made a few changes in my mileage plan so now it's time to start making it all happen.
Quote of the day:
"I'm a pretty friendly person, I think, but I hate everyone who's faster than me, so it's important that I train hard in order to maintain my cheerful demeanor."
-Julia Lucas
Friday, September 7, 2007
Eureka!
....The slogan for California, meaning "I have found it". Jess already claimed Oregon's and as we were going through all the states on the car ride up to NH, I think we determined that this was the next best one which seemed fitting for today's post.
Thursday, September 6th
0 Miles - o min
Forgot I had to work til 8 tonight and felt pretty crappy as it was. Calves were really tight. Decided to take a zero for the day and just did a bunch of abs, push ups, and quad exercises.
Friday, September 7th
8:30 AM - 4 Miles - 26 min
River loop
7:30 PM - 6.5 Miles - 41 min
Tufts/Davis loop
Morning run was a little sluggish at the start but felt good by the end. Had a good day at work and went for another run when I got home. It was probably the best I've felt on a run since I started back up after B2B. Nothing was tight or sore, no hamstring issue, and best of all, there was no pain in the plantar. It was definitely a great feeling to run freely and comfortably again and even though I know I'm not out of the woods with this plantar thing, I hope it's a sign that things are going in the right direction with my body. I start workouts next week and want to be feeling great before getting into the tough stuff.
I received some Mt. Washington pics from Jess today (one of which is posted above) but I'm still waiting on Gabe's so once I get those, I'll screen through any lousy ones of me and then post them here for you guys.
That's it for today, team BBQ at the Carraras tomorrow and lots more exciting action to follow as we start in on the nuts and bolts of this cross season... so stay tuned!
Thursday, September 6th
0 Miles - o min
Forgot I had to work til 8 tonight and felt pretty crappy as it was. Calves were really tight. Decided to take a zero for the day and just did a bunch of abs, push ups, and quad exercises.
Friday, September 7th
8:30 AM - 4 Miles - 26 min
River loop
7:30 PM - 6.5 Miles - 41 min
Tufts/Davis loop
Morning run was a little sluggish at the start but felt good by the end. Had a good day at work and went for another run when I got home. It was probably the best I've felt on a run since I started back up after B2B. Nothing was tight or sore, no hamstring issue, and best of all, there was no pain in the plantar. It was definitely a great feeling to run freely and comfortably again and even though I know I'm not out of the woods with this plantar thing, I hope it's a sign that things are going in the right direction with my body. I start workouts next week and want to be feeling great before getting into the tough stuff.
I received some Mt. Washington pics from Jess today (one of which is posted above) but I'm still waiting on Gabe's so once I get those, I'll screen through any lousy ones of me and then post them here for you guys.
That's it for today, team BBQ at the Carraras tomorrow and lots more exciting action to follow as we start in on the nuts and bolts of this cross season... so stay tuned!
Wednesday, September 5, 2007
Things that just come with the territory
Wednesday, September 5th
6:00 PM - 8 Miles - 51 min
Fells - Upper Res
Felt better than usual (past few weeks). The hamstring issue finally seems to be done with which is great. However, the plantar thing is pretty much the same, which is ...well, the same (annoying). It doesn't usually bother me on the runs which is good but it gets pretty sore afterward and each morning is a struggle to get those first few steps in. As long as it stays the way it is (which is manageable) and doesn't hinder my training or performances, I guess I'm fine with it. I may try some more physical therapy or might go to a specialist and see if a custom orthotic is the way to go. However, maybe this is how it's gonna be from now on, maybe I'll just have to get used to it and work around it. Anyway, it's still better than it was in April and I'm certainly not letting it get in the way of my training so I won't let it get into my head. I continue to get more anxious for the upcoming season and can't wait to see what each day brings. I know I'll be in good company this fall, both in races and in practices so I can't let my guard down and hopefully my performances can catch up with my ambitions. But as for now, I need some ice and then some sleep.
Quote of the day:
"It's frustrating to have one hundredth of your body be painful but it's all holding you back. It's just been something I've had to maintain and try to fight through and treat as I can..."
-Alice Schmidt talking about her plantar fasciitis
Video of the day: (a more upbeat reference than the one above)
"Tengo la Camisa Negra"
(I have a black shirt)
6:00 PM - 8 Miles - 51 min
Fells - Upper Res
Felt better than usual (past few weeks). The hamstring issue finally seems to be done with which is great. However, the plantar thing is pretty much the same, which is ...well, the same (annoying). It doesn't usually bother me on the runs which is good but it gets pretty sore afterward and each morning is a struggle to get those first few steps in. As long as it stays the way it is (which is manageable) and doesn't hinder my training or performances, I guess I'm fine with it. I may try some more physical therapy or might go to a specialist and see if a custom orthotic is the way to go. However, maybe this is how it's gonna be from now on, maybe I'll just have to get used to it and work around it. Anyway, it's still better than it was in April and I'm certainly not letting it get in the way of my training so I won't let it get into my head. I continue to get more anxious for the upcoming season and can't wait to see what each day brings. I know I'll be in good company this fall, both in races and in practices so I can't let my guard down and hopefully my performances can catch up with my ambitions. But as for now, I need some ice and then some sleep.
Quote of the day:
"It's frustrating to have one hundredth of your body be painful but it's all holding you back. It's just been something I've had to maintain and try to fight through and treat as I can..."
-Alice Schmidt talking about her plantar fasciitis
Video of the day: (a more upbeat reference than the one above)
"Tengo la Camisa Negra"
(I have a black shirt)
Tuesday, September 4, 2007
First practice of the season
Tuesday, September 4th
6:00 PM - 12.5 Miles - 86 min
Newton - Cold Spring Park, BC Res.
First team practice today which was great. I ran a 3 mile warm up with the guys, we did about 15 min of drills then ran over to heartbreak where the team was doing hills. I still have another week or so of easy mileage before I start in on workouts so I just kept running with Will up to the BC Res and joined back up with the team for their cooldown. This run was broken up a bit with some of it being as quick as 6:15s with Will and some being more around 8:00s with the girls so it was hard to tell how far I went but I figured just basing it on 7 min pace would get me close enough.
So I won't be at practice for the next couple weeks because of work and I really didn't need to go today but I mostly wanted to meet the new people and talk to Kevin a bit... however, I was only able to get in a few words with Kevin since he had his hands full with everyone else so I figured it was nothing that couldn't wait until saturday. Anyway, things are feeling good today, still a little tight in some spots from the hike and the plantar is pretty tender right now but doing alright overall. I've got tomorrow off so I can take my time getting out for a run and try to take care of some things around the house. Looking forward to a great season and getting a full team together with a ton of talent.
6:00 PM - 12.5 Miles - 86 min
Newton - Cold Spring Park, BC Res.
First team practice today which was great. I ran a 3 mile warm up with the guys, we did about 15 min of drills then ran over to heartbreak where the team was doing hills. I still have another week or so of easy mileage before I start in on workouts so I just kept running with Will up to the BC Res and joined back up with the team for their cooldown. This run was broken up a bit with some of it being as quick as 6:15s with Will and some being more around 8:00s with the girls so it was hard to tell how far I went but I figured just basing it on 7 min pace would get me close enough.
So I won't be at practice for the next couple weeks because of work and I really didn't need to go today but I mostly wanted to meet the new people and talk to Kevin a bit... however, I was only able to get in a few words with Kevin since he had his hands full with everyone else so I figured it was nothing that couldn't wait until saturday. Anyway, things are feeling good today, still a little tight in some spots from the hike and the plantar is pretty tender right now but doing alright overall. I've got tomorrow off so I can take my time getting out for a run and try to take care of some things around the house. Looking forward to a great season and getting a full team together with a ton of talent.
Monday, September 3, 2007
One big mountain!
Sunday, September 2nd
No Running.
Highest point east of the Mississippi!
4.2 Mile climb up Mt. Washington - 2 hr 45 min
Tuckerman's Ravine-Lions Head
~6 Mile descent down - 3 hr 20 min
Crawford Trail-Tuckerman's Ravine
Awesome day in all aspects. The weather was great, the climb was fun and challenging and the company was irreplaceable. We started the hike around 9:30 am on tuckerman's ravine and switched to the more challenging lions head shortly after. The trail was great and had a variety of challenges along the way. Jess and Gabe both brought their cameras and took plenty of shots along the way so once I get a hold of those, I'll post a few for your viewing pleasure. I was going to bring my own but I wanted to pack as light as possible and it came down to either the camera or 3 more packs of Jelly Belly sports beans. Of course I opted for the Jelly Bellys...
So we summitted just after noon to find a beautiful cloudless sky and a very mild 50 degree temperature. No 270 mph winds either, just a calm cool breeze. So we enjoyed the views, rested the legs a bit, refueled on beef jerky and trail mix, then proceeded to descend on the more gradual crawford trail. The hike down was nice and going into tuckerman's ravine was awesome with great views and the waterfall just next to the trail (again pictures will help with these descriptions).
So it was a great experience in my first time up the famous Mt. Washington and was followed by an epic dinner at the Turner household. This was definitely a big item to check off "the list", which seems to get longer and longer as the years go by but there's still plenty of time left and many great adventures to follow.
Monday, September 3rd
6:30 PM - 9.5 Miles - 62 min
Fells - middle to lower res
Felt surprisingly good during the run and finished up at a pretty good pace. However after a couple hours of sitting around afterward the tightness from the climb and the run are starting to set in a bit. First day of practice tomorrow so I'm gonna turn in now and try to get some quality sleep after having a couple long days and short nights.
Training Log: Aug 27-Sep 2
Monday: 9 Miles, 60 min - Fells
Tuesday: 0 Miles, 0 min
Wednesday: 8.5 Miles, 56 min - Fells
Thursday: 6 Miles, 40 min - River loop
Friday: 10.5 Miles, 68 min - Fells
Saturday: 6 Miles, 39 min - River loop
Sunday: 10+ Miles (Hiking), 6 hrs - Mt. Washington
Total: 40 Miles (5 runs, 1 day off), 10+ Miles (Hiking)
August: 150 Miles
No Running.
Highest point east of the Mississippi!
4.2 Mile climb up Mt. Washington - 2 hr 45 min
Tuckerman's Ravine-Lions Head
~6 Mile descent down - 3 hr 20 min
Crawford Trail-Tuckerman's Ravine
Awesome day in all aspects. The weather was great, the climb was fun and challenging and the company was irreplaceable. We started the hike around 9:30 am on tuckerman's ravine and switched to the more challenging lions head shortly after. The trail was great and had a variety of challenges along the way. Jess and Gabe both brought their cameras and took plenty of shots along the way so once I get a hold of those, I'll post a few for your viewing pleasure. I was going to bring my own but I wanted to pack as light as possible and it came down to either the camera or 3 more packs of Jelly Belly sports beans. Of course I opted for the Jelly Bellys...
So we summitted just after noon to find a beautiful cloudless sky and a very mild 50 degree temperature. No 270 mph winds either, just a calm cool breeze. So we enjoyed the views, rested the legs a bit, refueled on beef jerky and trail mix, then proceeded to descend on the more gradual crawford trail. The hike down was nice and going into tuckerman's ravine was awesome with great views and the waterfall just next to the trail (again pictures will help with these descriptions).
So it was a great experience in my first time up the famous Mt. Washington and was followed by an epic dinner at the Turner household. This was definitely a big item to check off "the list", which seems to get longer and longer as the years go by but there's still plenty of time left and many great adventures to follow.
Monday, September 3rd
6:30 PM - 9.5 Miles - 62 min
Fells - middle to lower res
Felt surprisingly good during the run and finished up at a pretty good pace. However after a couple hours of sitting around afterward the tightness from the climb and the run are starting to set in a bit. First day of practice tomorrow so I'm gonna turn in now and try to get some quality sleep after having a couple long days and short nights.
Training Log: Aug 27-Sep 2
Monday: 9 Miles, 60 min - Fells
Tuesday: 0 Miles, 0 min
Wednesday: 8.5 Miles, 56 min - Fells
Thursday: 6 Miles, 40 min - River loop
Friday: 10.5 Miles, 68 min - Fells
Saturday: 6 Miles, 39 min - River loop
Sunday: 10+ Miles (Hiking), 6 hrs - Mt. Washington
Total: 40 Miles (5 runs, 1 day off), 10+ Miles (Hiking)
August: 150 Miles
Saturday, September 1, 2007
The summit awaits us!
Saturday, September 1st
6:30 PM - 6 Miles - 39 min
River loop
Just finished packing for our Mt Washington climb tomorrow so I'm just making a quick post then heading to bed. We're heading out early so we can begin the climb around 9:30 and hope to summit by noon. I'll be back monday with details of our ascent.
P.S. I won't be able to watch the mens 5K until monday so no one even think about ruining it for me. I'm shutting myself off to all running media until then.
6:30 PM - 6 Miles - 39 min
River loop
Just finished packing for our Mt Washington climb tomorrow so I'm just making a quick post then heading to bed. We're heading out early so we can begin the climb around 9:30 and hope to summit by noon. I'll be back monday with details of our ascent.
P.S. I won't be able to watch the mens 5K until monday so no one even think about ruining it for me. I'm shutting myself off to all running media until then.
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