Wednesday, October 31st
6:00 PM - Workout w/ JLutz, Ryan C, Brad, Maloney
BC Reservoir
24 min warm up
2 x 5 min @ "tempo" pace, 2 min rest
10 x 1 min @ faster than 5K pace, 1 min rest
16 min cool down
Total = 13 Miles, 76 min
So this was a shorter than usual workout but it was much faster than what we've been doing. The first 5 min interval was really comfortable and probably right at 5:00 pace. The second interval started about the same but ended at closer to 4:40 pace. This could be a combination of both Justin and I pushing the pace but I think Justin did a bit more leading than I did. It was good though; we were both feeling good and just decided to work a little harder than planned. This carried through to the 1 min intervals. They should have been at about 14:30 5K pace and were probably closer to 14:00 pace. It's hard to tell on the dirt and in the dark but we knew we were going faster than the workout stated. Not a big deal, it still felt pretty controlled and since it's a shorter workout, it shouldn't stick around in my legs for too long.
Wednesday, October 31, 2007
Tuesday, October 30, 2007
Celebrity spotting
Tuesday, October 30th
4:30 PM - 10 Miles, 67 min
Fells
Legs were tight and heavy starting out but felt better towards the end. I just kept the pace at cruise control and tried to keep things relaxed.
I also saw Lindsey Scherf out on the trails walking her dog. Lindsey is the US Junior 10,000 meter record holder and recently ran a marathon "for fun" in which she qualified for the Olympic Trials with a 2:41. She's definitely a name to look for over the next couple years. (However, I know my friend KG has taken a few victories over her)
On another note, I didn't realize this until afterward when I looked at the results, but Delilah Dicrescenzo (the girl that inspired the song 'Hey there Delilah') was 5th in the womens race on Sunday.
These are the only interesting things I've got today, but I might have more to talk about as we get closer to the trials this weekend.
4:30 PM - 10 Miles, 67 min
Fells
Legs were tight and heavy starting out but felt better towards the end. I just kept the pace at cruise control and tried to keep things relaxed.
I also saw Lindsey Scherf out on the trails walking her dog. Lindsey is the US Junior 10,000 meter record holder and recently ran a marathon "for fun" in which she qualified for the Olympic Trials with a 2:41. She's definitely a name to look for over the next couple years. (However, I know my friend KG has taken a few victories over her)
On another note, I didn't realize this until afterward when I looked at the results, but Delilah Dicrescenzo (the girl that inspired the song 'Hey there Delilah') was 5th in the womens race on Sunday.
These are the only interesting things I've got today, but I might have more to talk about as we get closer to the trials this weekend.
Monday, October 29, 2007
Gettin' chilly
Monday, October 29th
9:00 AM - 10 Miles, 69 min
Fells - up to the North Res and back
The October weather has finally arrived. For the first time this season, I had to wear a hat and gloves for my run. Yesterday was gorgeous for the race and then the temp dropped about 25 degrees today. My legs were feeling pretty tired from yesterday so I just kept things real easy which will most likely be the theme for this week.
Quote of the day:
"By now, most of the hard training is done—just a couple more weeks to go until race time. Over 120 guys will show up on that line outside NBC studios (maybe I can get Matt Lauer's autograph) ready to roll. They'll have done high triple digit mileage weeks, 12 mile tempo runs, and endless hill repeats. I have a secret weapon, though. Something the other 119 guys don't. I've been watching the 'Today' show every morning before I go running. That kind of dedication can't be coached into someone, it comes from the heart, and I'll be counting on that when November 3 rolls around."
-Joe Driscoll (Zap Fitness)
9:00 AM - 10 Miles, 69 min
Fells - up to the North Res and back
The October weather has finally arrived. For the first time this season, I had to wear a hat and gloves for my run. Yesterday was gorgeous for the race and then the temp dropped about 25 degrees today. My legs were feeling pretty tired from yesterday so I just kept things real easy which will most likely be the theme for this week.
Quote of the day:
"By now, most of the hard training is done—just a couple more weeks to go until race time. Over 120 guys will show up on that line outside NBC studios (maybe I can get Matt Lauer's autograph) ready to roll. They'll have done high triple digit mileage weeks, 12 mile tempo runs, and endless hill repeats. I have a secret weapon, though. Something the other 119 guys don't. I've been watching the 'Today' show every morning before I go running. That kind of dedication can't be coached into someone, it comes from the heart, and I'll be counting on that when November 3 rolls around."
-Joe Driscoll (Zap Fitness)
Sunday, October 28, 2007
Mayor's Cup and a New PR
Sunday, October 28th
22 min warmup
Mayor's Cup 8K - 24:30 -NEW PR (4:43, 5:02, 4:55, 5:05, 4:45)
19 min cooldown
Total = 11 Miles, 66 min
Today was the Mayor's Cup XC Race and the official start to my cross country season. Mayor's Cup is one of the coolest, most competitive post collegiate XC races in the country. Outside of the US Championships and Club Nationals, there aren't many post collegiate cross races that draw as much talent as this one does. Everything today went very well. The weather was perfect, the course had dried off from yesterday's rain and I was able to execute the race I had planned on. I actually haven't been feeling that great on daily runs over the past week and was nervous about how I would perform today. However, I knew that I had put in the work and was in shape to run sub 5:00 min pace for 5 miles.
So the gun went off and I went out strong to get position early in what was a quick but fairly relaxed 4:43 mile. Over the next mile, I moved up a few spots and soon found myself in between 2 packs... the leaders who were setting up to run mid 23s and the chasers that were just hoping to pick off those that went out too hard and would come back to us. So for most of the race, I was running solo or with 1-2 other guys. I also wasn't feeling very well after 2 miles so not having a pack to run with made it tough. I just tried to stay relaxed and focus on the next guy up ahead. After hitting 3 miles in 14:40, I knew I had a chance of running a PR but I was feeling pretty tired and was worried that I might blow it. I just kept telling myself that I was in good shape and if I could just get through that 4th mile, I would be able to pull it together for a fast finish. I held strong and ended up passing a couple guys in that mile. I hit 4 Miles in about 19:45 but didn't have anyone in sight to chase down so I had to just go after the time. After I crested the bear cage hill, I was able to see someone up ahead of me so I tried my best to close that gap over the last 800m and fell about 5 seconds short of passing Jarrod Shoemaker (the 2005 winner).
I finished in 24:30 which was a lifetime PR by 2 seconds and a course PR by 51 seconds, good enough for 10th place. This was a huge confidence builder and proved that even when I'm not feeling up to par, I can still execute and race well. I have grown much more confident in my abilities over the past year and I think this is a big step towards accomplishing some of my goals later in the year. The consistency is definitely there so now I just have to wait for that day when I feel great and have a break through performance. I'm feeling pretty confident about my next 2 races this season and hope to show even more progress over those 6 weeks.
I also just want to call attention to a few others that raced well today. In the mens race, former AE rival Andy Allstadt ran a solid 24:51, followed by my friend and former teammate, Kirby Davis who finished in 24:55. There were also solid performances from the NB Boston crowd with Mark Coogan (25:26), Brad Klinedinst (25:35), Ryan Carrara (25:41), Justin Maloney (25:49), Fabian Mejia (26:00), and Mario Fraioli (26:02) to round out a solid top 7. Throw in a few other guys that have been on the sidelines and I think we'll be a strong force at NEs and Club Nats.
On the womens side, leading the way for NB Boston was newbie Kristen Coon (17:30), followed closely by Erin Dromgoole (17:38). Then the trio of Karina Johnson (18:48), Sarah Crispin (18:49), and Catherine Regan (19:05) all ran very well to round out the top 5 and give the team a 4th place finish.
Now we just need the Sox to finish off the series and this great day will be complete.
Training Log (Oct 22-28)
Monday: 6 Miles, 40 min
Tuesday: 10 x HB (Avg=1:47); 13 Miles, 87 min
Wednesday: 10 Miles, 70 min
Thursday: 10 Miles, 67 min
Friday: 8 Miles, 52 min
Saturday: 5 Miles, 35 min
Sunday: Mayor's Cup 8K - 24:30; 11 Miles, 66 min
Total: 63 Miles, 7 runs
Week started out rough but ended much better. Now that I've got my legs back under me and I have 3 more weeks til New Englands, I plan on bumping my mileage back up to 80, hold that for a couple weeks, and then start tapering back over the last 4 weeks going into Club Nats.
22 min warmup
Mayor's Cup 8K - 24:30 -NEW PR (4:43, 5:02, 4:55, 5:05, 4:45)
19 min cooldown
Total = 11 Miles, 66 min
Today was the Mayor's Cup XC Race and the official start to my cross country season. Mayor's Cup is one of the coolest, most competitive post collegiate XC races in the country. Outside of the US Championships and Club Nationals, there aren't many post collegiate cross races that draw as much talent as this one does. Everything today went very well. The weather was perfect, the course had dried off from yesterday's rain and I was able to execute the race I had planned on. I actually haven't been feeling that great on daily runs over the past week and was nervous about how I would perform today. However, I knew that I had put in the work and was in shape to run sub 5:00 min pace for 5 miles.
So the gun went off and I went out strong to get position early in what was a quick but fairly relaxed 4:43 mile. Over the next mile, I moved up a few spots and soon found myself in between 2 packs... the leaders who were setting up to run mid 23s and the chasers that were just hoping to pick off those that went out too hard and would come back to us. So for most of the race, I was running solo or with 1-2 other guys. I also wasn't feeling very well after 2 miles so not having a pack to run with made it tough. I just tried to stay relaxed and focus on the next guy up ahead. After hitting 3 miles in 14:40, I knew I had a chance of running a PR but I was feeling pretty tired and was worried that I might blow it. I just kept telling myself that I was in good shape and if I could just get through that 4th mile, I would be able to pull it together for a fast finish. I held strong and ended up passing a couple guys in that mile. I hit 4 Miles in about 19:45 but didn't have anyone in sight to chase down so I had to just go after the time. After I crested the bear cage hill, I was able to see someone up ahead of me so I tried my best to close that gap over the last 800m and fell about 5 seconds short of passing Jarrod Shoemaker (the 2005 winner).
I finished in 24:30 which was a lifetime PR by 2 seconds and a course PR by 51 seconds, good enough for 10th place. This was a huge confidence builder and proved that even when I'm not feeling up to par, I can still execute and race well. I have grown much more confident in my abilities over the past year and I think this is a big step towards accomplishing some of my goals later in the year. The consistency is definitely there so now I just have to wait for that day when I feel great and have a break through performance. I'm feeling pretty confident about my next 2 races this season and hope to show even more progress over those 6 weeks.
I also just want to call attention to a few others that raced well today. In the mens race, former AE rival Andy Allstadt ran a solid 24:51, followed by my friend and former teammate, Kirby Davis who finished in 24:55. There were also solid performances from the NB Boston crowd with Mark Coogan (25:26), Brad Klinedinst (25:35), Ryan Carrara (25:41), Justin Maloney (25:49), Fabian Mejia (26:00), and Mario Fraioli (26:02) to round out a solid top 7. Throw in a few other guys that have been on the sidelines and I think we'll be a strong force at NEs and Club Nats.
On the womens side, leading the way for NB Boston was newbie Kristen Coon (17:30), followed closely by Erin Dromgoole (17:38). Then the trio of Karina Johnson (18:48), Sarah Crispin (18:49), and Catherine Regan (19:05) all ran very well to round out the top 5 and give the team a 4th place finish.
Now we just need the Sox to finish off the series and this great day will be complete.
Training Log (Oct 22-28)
Monday: 6 Miles, 40 min
Tuesday: 10 x HB (Avg=1:47); 13 Miles, 87 min
Wednesday: 10 Miles, 70 min
Thursday: 10 Miles, 67 min
Friday: 8 Miles, 52 min
Saturday: 5 Miles, 35 min
Sunday: Mayor's Cup 8K - 24:30; 11 Miles, 66 min
Total: 63 Miles, 7 runs
Week started out rough but ended much better. Now that I've got my legs back under me and I have 3 more weeks til New Englands, I plan on bumping my mileage back up to 80, hold that for a couple weeks, and then start tapering back over the last 4 weeks going into Club Nats.
Saturday, October 27, 2007
Ready or not, here I come
Saturday, October 27th
8:00 AM - 5 Miles, 35 min
Strides after (in spikes)
Franklin Park
Well, the long wait for the start of my racing season is over and my first cross race will begin in a little over 12 hours. I ran the course this morning to re-familiarize myself with it and test out the conditions. With all the rain, it looks like the course will be pretty soft tomorrow and with all the races both today and tomorrow before our race, I'm sure it will be a little torn up by the time we get on it. Though the times may not be blistering, I'm still planning on putting myself out there in position and hope to mix it up with some pretty good guys. I've been having some good workouts lately, but it's still hard to tell where my fitness is at right now, which means I may have to adjust my efforts in either direction as the race unfolds tomorrow. I have some times and places floating around in my head but without knowing the field depth, the effect of the rain, or how I'll feel out there, I really don't have any specific time or place goals for tomorrow. The only goal right now is to race my ass off and find out where I'm at. Also, find out what I need to improve on over the next 3-6 weeks for my next two races. For now, all I can do is rest up and get ready to run hard... really hard.
8:00 AM - 5 Miles, 35 min
Strides after (in spikes)
Franklin Park
Well, the long wait for the start of my racing season is over and my first cross race will begin in a little over 12 hours. I ran the course this morning to re-familiarize myself with it and test out the conditions. With all the rain, it looks like the course will be pretty soft tomorrow and with all the races both today and tomorrow before our race, I'm sure it will be a little torn up by the time we get on it. Though the times may not be blistering, I'm still planning on putting myself out there in position and hope to mix it up with some pretty good guys. I've been having some good workouts lately, but it's still hard to tell where my fitness is at right now, which means I may have to adjust my efforts in either direction as the race unfolds tomorrow. I have some times and places floating around in my head but without knowing the field depth, the effect of the rain, or how I'll feel out there, I really don't have any specific time or place goals for tomorrow. The only goal right now is to race my ass off and find out where I'm at. Also, find out what I need to improve on over the next 3-6 weeks for my next two races. For now, all I can do is rest up and get ready to run hard... really hard.
Friday, October 26, 2007
A crisp fall morning
Friday, October 26th
8:00 AM - 8 Miles, 52 min
River loop
Felt decent this morning, a little tired at times, but felt pretty comfortable overall. However, it was a bit brisk and probably would have been a good day to bust out the gloves. My hands were pretty numb most of the run. It's hard to know how to dress when one day you're shirtless and sweating your ass off and the next day your car is covered in frost. But then I remember where I am and realize that's how things work around here. It's better than Orono at least. Anyway, nothing new or exciting to post so I'm just going to wrap it up and get to bed.
G'night.
8:00 AM - 8 Miles, 52 min
River loop
Felt decent this morning, a little tired at times, but felt pretty comfortable overall. However, it was a bit brisk and probably would have been a good day to bust out the gloves. My hands were pretty numb most of the run. It's hard to know how to dress when one day you're shirtless and sweating your ass off and the next day your car is covered in frost. But then I remember where I am and realize that's how things work around here. It's better than Orono at least. Anyway, nothing new or exciting to post so I'm just going to wrap it up and get to bed.
G'night.
Thursday, October 25, 2007
Lincoln and a boot
Thursday, October 25th
5:00 PM - 10 Miles, 67 min
Lincoln
Ran solo at Lincoln tonight. With the days getting progressively shorter, all of the guys have retired the Thursday night Lincoln runs for the year. Since I only work til 4:00 on Thursdays, I can still get over there for one more week until the clocks change, at which point I'll have no chance of getting out there. After Nov. 4th, most of my runs will be in the morning in order to get daylight and trail time.
So I actually felt pretty good today, definitely better than the last few days. Other than a few little kinks here and there, I'm feeling pretty good going into the weekend. In my last couple PT visits, Holly's been really getting into my plantar with this tool she has. It hurts like a sonuvabitch but I think it needs to be done. It was a
little tender today because of that but I think there's been some improvement overall. My boot finally came in (pictured on the right) so that'll be my new sleeping buddy and will hopefully leave me feeling better in the mornings at least. It was a little pricey so I hope it helps. Other than that, I'm just keeping things easy for the next couple days and getting ready for Sunday. Forecast looks good now so we'll see what kind of results it produces.
Go sox!
5:00 PM - 10 Miles, 67 min
Lincoln
Ran solo at Lincoln tonight. With the days getting progressively shorter, all of the guys have retired the Thursday night Lincoln runs for the year. Since I only work til 4:00 on Thursdays, I can still get over there for one more week until the clocks change, at which point I'll have no chance of getting out there. After Nov. 4th, most of my runs will be in the morning in order to get daylight and trail time.
So I actually felt pretty good today, definitely better than the last few days. Other than a few little kinks here and there, I'm feeling pretty good going into the weekend. In my last couple PT visits, Holly's been really getting into my plantar with this tool she has. It hurts like a sonuvabitch but I think it needs to be done. It was a
little tender today because of that but I think there's been some improvement overall. My boot finally came in (pictured on the right) so that'll be my new sleeping buddy and will hopefully leave me feeling better in the mornings at least. It was a little pricey so I hope it helps. Other than that, I'm just keeping things easy for the next couple days and getting ready for Sunday. Forecast looks good now so we'll see what kind of results it produces.Go sox!
Wednesday, October 24, 2007
Same old stuff
Wednesday, October 24th
11:30 AM - 10 Miles, 70 min
Fells - around the upper res and back
Legs were still heavy so I started out slow. Felt better after a few miles but just kept it slow to make sure my legs are fully recovered by the weekend.
Today was a day off from work and I didn't have a lot to do so I just relaxed in the morning, caught up on some emails, went for my run, and then decided to create a team profile for NB Boston on Flotrack. There are a lot of cool features with this flotrackr team page so I figured it wouldn't hurt to try it out and see what people think. I also was able to head down to Foxwoods for a few hours and pick up some extra cash, which made the day a little more productive. Other than that, nothing special to report.
See ya tomorrow.
11:30 AM - 10 Miles, 70 min
Fells - around the upper res and back
Legs were still heavy so I started out slow. Felt better after a few miles but just kept it slow to make sure my legs are fully recovered by the weekend.
Today was a day off from work and I didn't have a lot to do so I just relaxed in the morning, caught up on some emails, went for my run, and then decided to create a team profile for NB Boston on Flotrack. There are a lot of cool features with this flotrackr team page so I figured it wouldn't hurt to try it out and see what people think. I also was able to head down to Foxwoods for a few hours and pick up some extra cash, which made the day a little more productive. Other than that, nothing special to report.
See ya tomorrow.
Tuesday, October 23, 2007
Back to the hill
Tuesday, October 23rd
6:00 PM - Hill Workout
12 min warmup around the BC Res
Drills
15 min to the hill
10 x Heartbreak to the top (~600 yds), jog down rest
1:50, 1:52, 1:50, 1:51, 1:50, 1:50, 1:45, 1:44, 1:44, 1:41
(Avg = 1:47)
16 min cooldown back to the Res
Total = ~13 Miles, 87 min
Small group today as we were out numbered almost 3-1 by the girls. Good crew though with Mario, Ryan C, Fabian, and Nieskens. Was not feeling good going into this workout. Legs were still pretty heavy on the warmup and didn't feel any spring in my legs when doing strides. Because of this, I planned on staying conservative at least through the first 5 and see how I felt. So I tucked in behind Mario and Ryan and just let them dictate the pace. We were real consistent through the first 6 and even though I wasn't feeling very good, I didn't feel like I was laboring too much. I didn't want to just sit back the whole time and I wanted to see how things felt at a little faster pace. So on the 7th one, I leaned into the pace a little more and surprised myself with a 1:45, which didn't feel too much different from the previous efforts. This was a good thing so I just tried to maintain that effort through the rest of the workout and stay in control. The last one was blazing as Mario and I ran shoulder to shoulder and just powered through it. I was definitely tired after this workout and wasn't feeling as smooth as some previous workouts. However, it was definitely a solid session and a good indicator of where my strength is and how I can get the job done even when I'm not feeling great. I'm gonna take the next few days easy and get ready for a strong race on sunday. Forecast is calling for rain, which may make it similar to the mud fest we had a couple years ago, but I'm optimistic I can compete well in whatever conditions arise.
6:00 PM - Hill Workout
12 min warmup around the BC Res
Drills
15 min to the hill
10 x Heartbreak to the top (~600 yds), jog down rest
1:50, 1:52, 1:50, 1:51, 1:50, 1:50, 1:45, 1:44, 1:44, 1:41
(Avg = 1:47)
16 min cooldown back to the Res
Total = ~13 Miles, 87 min
Small group today as we were out numbered almost 3-1 by the girls. Good crew though with Mario, Ryan C, Fabian, and Nieskens. Was not feeling good going into this workout. Legs were still pretty heavy on the warmup and didn't feel any spring in my legs when doing strides. Because of this, I planned on staying conservative at least through the first 5 and see how I felt. So I tucked in behind Mario and Ryan and just let them dictate the pace. We were real consistent through the first 6 and even though I wasn't feeling very good, I didn't feel like I was laboring too much. I didn't want to just sit back the whole time and I wanted to see how things felt at a little faster pace. So on the 7th one, I leaned into the pace a little more and surprised myself with a 1:45, which didn't feel too much different from the previous efforts. This was a good thing so I just tried to maintain that effort through the rest of the workout and stay in control. The last one was blazing as Mario and I ran shoulder to shoulder and just powered through it. I was definitely tired after this workout and wasn't feeling as smooth as some previous workouts. However, it was definitely a solid session and a good indicator of where my strength is and how I can get the job done even when I'm not feeling great. I'm gonna take the next few days easy and get ready for a strong race on sunday. Forecast is calling for rain, which may make it similar to the mud fest we had a couple years ago, but I'm optimistic I can compete well in whatever conditions arise.
Monday, October 22, 2007
Goodie
Monday, October 22nd
8:00 AM - 6 Miles, 40 min
River loop
Started slow and just kept things real easy. Felt better by the end of the run and was feeling more recovered than yesterday.
I had a long, slow day at work today but my friend Adam Goode (aka Goodie) came into the store with his girlfriend Bridget and they stayed for a while to keep me company which definitely made things more interesting. For those of you that don't know, any time spent with Goodie is always interesting. They're staying with me tonight while they're in town which will be nice, I don't get to see them that much anymore since I've been in Boston. Goodie was my teammate and roomie in college so we've had some awesome experiences over the years and will always have plenty of stories to recall whenever we get together. He's a great guy and definitely a lifer in the friend category.
8:00 AM - 6 Miles, 40 min
River loop
Started slow and just kept things real easy. Felt better by the end of the run and was feeling more recovered than yesterday.
I had a long, slow day at work today but my friend Adam Goode (aka Goodie) came into the store with his girlfriend Bridget and they stayed for a while to keep me company which definitely made things more interesting. For those of you that don't know, any time spent with Goodie is always interesting. They're staying with me tonight while they're in town which will be nice, I don't get to see them that much anymore since I've been in Boston. Goodie was my teammate and roomie in college so we've had some awesome experiences over the years and will always have plenty of stories to recall whenever we get together. He's a great guy and definitely a lifer in the friend category.
Sunday, October 21, 2007
Like 10 lbs of shit in a 5 lb bag
Sunday, October 21st
1:00 PM - Tempo Workout
Lincoln
21 min warmup (trails)
4.6 Mile Tempo (roads) - 23:37 (5:01, 5:16, 5:14, 3:09, 4:55), Avg= 5:08
25 min cooldown (trails)
Total = 11 Miles, 70 min
Exactly how it sounds- not fun. I definitely still had a lot of shit left in my legs, and after running through those horse trails, I may have also gotten some shit on my legs. Overall, I just felt like crap from start to finish and didn't have any get up and go. I actually thought the times were gonna be a lot worse than they were but I just put my head down, pushed through, and some how was able to run a decent last mile (probably because it's downhill). It's too bad I felt terrible because it was actually a gorgeous day and it would have been nice if I could have enjoyed it a bit more. Oh well, I got it done and that's all that matters. I plan on taking this next week pretty easy and just make sure I don't get sick or hurt.
Training Log (Oct 15-21)
Monday: 9 Miles, 61 min
Tuesday: 2 Mile tempo (10:20), 3x (90s,60s,30s), Total- 12 Miles, 77 min
Wednesday: 8 Miles, 54 min
Thursday: 13 Miles, 90 min
Friday: 0 Miles, 0 min
Saturday: 9 Miles, 62 min
Sunday: 4.6 Mile tempo (23:37), Total- 11 Miles, 70 min
Total: 62 Miles, 6 runs
Not what I had planned, but not everything goes as planned.
Weekend Highlights:
Nike Women's Half Marathon
2. Jess Minty - 1:21:47 (PR by over 5 min)
Detroit Marathon
10. Rich Heffron - 2:33:55 (Debut)
1:00 PM - Tempo Workout
Lincoln
21 min warmup (trails)
4.6 Mile Tempo (roads) - 23:37 (5:01, 5:16, 5:14, 3:09, 4:55), Avg= 5:08
25 min cooldown (trails)
Total = 11 Miles, 70 min
Exactly how it sounds- not fun. I definitely still had a lot of shit left in my legs, and after running through those horse trails, I may have also gotten some shit on my legs. Overall, I just felt like crap from start to finish and didn't have any get up and go. I actually thought the times were gonna be a lot worse than they were but I just put my head down, pushed through, and some how was able to run a decent last mile (probably because it's downhill). It's too bad I felt terrible because it was actually a gorgeous day and it would have been nice if I could have enjoyed it a bit more. Oh well, I got it done and that's all that matters. I plan on taking this next week pretty easy and just make sure I don't get sick or hurt.
Training Log (Oct 15-21)
Monday: 9 Miles, 61 min
Tuesday: 2 Mile tempo (10:20), 3x (90s,60s,30s), Total- 12 Miles, 77 min
Wednesday: 8 Miles, 54 min
Thursday: 13 Miles, 90 min
Friday: 0 Miles, 0 min
Saturday: 9 Miles, 62 min
Sunday: 4.6 Mile tempo (23:37), Total- 11 Miles, 70 min
Total: 62 Miles, 6 runs
Not what I had planned, but not everything goes as planned.
Weekend Highlights:
Nike Women's Half Marathon
2. Jess Minty - 1:21:47 (PR by over 5 min)
Detroit Marathon
10. Rich Heffron - 2:33:55 (Debut)
Saturday, October 20, 2007
A beautiful life
Friday, October 19th
1100 Miles, 17 Hours
Medford, MA to Hamilton, ON and back
No running.
Saturday, October 20th
7:30 PM - 9 Miles, 62 min
Winchester
Due to recent events, I decided to postpone today's workout til tomorrow. I was pretty useless today for anything that required energy so I just mustered enough to get through work and an easy distance run. Hopefully I'll have recovered a little more tomorrow.
The last couple of days have been very tough for me, both physically and mentally. Even though the drive was a struggle and I sacrificed several hours of sleep, I am so glad I decided to make the trip to Ontario. It was definitely something I felt I needed to do for Marina, for her family, her friends, and for myself. It was certainly a roller coaster of emotions throughout the day as I was surrounded by so many loving people and so many wonderful memories, but also having to deal with the harsh reality of what we'd just lost. It's hard to explain how I felt as there were feelings at all ends of the spectrum. However, I do remember a point when I was sitting at the reception dinner with some of Marina's family and a few of the volleyball girls. I remember laughing and smiling with them as we recalled stories and I remember feeling generally happy. Everyone there loved Marina so much and as we each shared our memories of her with one another, that love was passed around as easily as Marina passed it along to everyone in her life. I am still grieving this loss but I certainly left Hamilton feeling better than when I arrived and just feeling so thankful for Marina's impact on my life. I'll conclude this post with a croatian phrase that I was able to learn from Marina's aunt at yesterdays dinner...
Mi Valimo Marinu
"We love Marina"
1100 Miles, 17 Hours
Medford, MA to Hamilton, ON and back
No running.
Saturday, October 20th
7:30 PM - 9 Miles, 62 min
Winchester
Due to recent events, I decided to postpone today's workout til tomorrow. I was pretty useless today for anything that required energy so I just mustered enough to get through work and an easy distance run. Hopefully I'll have recovered a little more tomorrow.
The last couple of days have been very tough for me, both physically and mentally. Even though the drive was a struggle and I sacrificed several hours of sleep, I am so glad I decided to make the trip to Ontario. It was definitely something I felt I needed to do for Marina, for her family, her friends, and for myself. It was certainly a roller coaster of emotions throughout the day as I was surrounded by so many loving people and so many wonderful memories, but also having to deal with the harsh reality of what we'd just lost. It's hard to explain how I felt as there were feelings at all ends of the spectrum. However, I do remember a point when I was sitting at the reception dinner with some of Marina's family and a few of the volleyball girls. I remember laughing and smiling with them as we recalled stories and I remember feeling generally happy. Everyone there loved Marina so much and as we each shared our memories of her with one another, that love was passed around as easily as Marina passed it along to everyone in her life. I am still grieving this loss but I certainly left Hamilton feeling better than when I arrived and just feeling so thankful for Marina's impact on my life. I'll conclude this post with a croatian phrase that I was able to learn from Marina's aunt at yesterdays dinner...
Mi Valimo Marinu
"We love Marina"
Thursday, October 18, 2007
Lincoln in the dark
Thursday, October 18th
5:00 PM - 13 Miles, 90 min
Lincoln Woods w/ JLutz, Schmeck, and Carter
Legs were tired but much better than yesterday. We kept the pace pretty moderate which was nice, especially at the end when we just couldn't see the ground anymore. We'll have to start getting out earlier from now on. As for right now, I'm gonna get a few hours of sleep and then head up to Ontario for Marina's funeral in the morning.
g'night
5:00 PM - 13 Miles, 90 min
Lincoln Woods w/ JLutz, Schmeck, and Carter
Legs were tired but much better than yesterday. We kept the pace pretty moderate which was nice, especially at the end when we just couldn't see the ground anymore. We'll have to start getting out earlier from now on. As for right now, I'm gonna get a few hours of sleep and then head up to Ontario for Marina's funeral in the morning.
g'night
Wednesday, October 17, 2007
It's always something
Tuesday, October 16th
6:00 PM - Mixed Workout w/ Ryan C, Fenton, Brad, and Maloney
BC Reservoir
22 min warmup
~2 Mile tempo -10:20 (8:54 for the loop split), 4 min jog rest
3 x (90s, 60s, 30s @ slightly faster than race pace w/ jog rest identical to time just run), 3 min jog rest between sets
16 min cooldown
Total = 12 Miles, 77 min
Wednesday, October 17th
12:30 PM - 8 Miles, 54 min
River loop
So things have been going ok. Other than a tough loss recently, my body has been holding up with the increase in mileage and intensity. The good news is I haven't had any pain in my heel or patella over the last few days, which is great. However, I am having some recent trouble with my right hip flexor. It started tightening up on me at the end of monday's run but I didn't think too much of it. Then I felt it all through the workout on tuesday so even though the workout was fairly easy, my legs were not feeling great. Today, I started the run VERY SLOW and let things loosen up a bit before I started picking up the pace a little more in the last few miles. The legs were still pretty heavy so I kept the pace moderate and cut the run short of what I had planned. I'm trying to tend to it more now and see how it feels tomorrow. I'm not overly concerned about this and it's something I can deal with but it's just another annoyance that I'd rather do without. I guess with the work I've been doing, I can't expect everything to feel great everyday, so I just have to keep rolling with the punches and hopefully see the benefits later on.
Quote of the Day:
"This is the point where it gets interesting, you sort of ride the line just below being injured (hopefully), and I personally am lucky if I have two runs a week where I actually enjoy myself. This is what it takes to compete in the trials though, and most of the guys are willing to do it, I just hope we can walk in ten years."
- Brian Sell
6:00 PM - Mixed Workout w/ Ryan C, Fenton, Brad, and Maloney
BC Reservoir
22 min warmup
~2 Mile tempo -10:20 (8:54 for the loop split), 4 min jog rest
3 x (90s, 60s, 30s @ slightly faster than race pace w/ jog rest identical to time just run), 3 min jog rest between sets
16 min cooldown
Total = 12 Miles, 77 min
Wednesday, October 17th
12:30 PM - 8 Miles, 54 min
River loop
So things have been going ok. Other than a tough loss recently, my body has been holding up with the increase in mileage and intensity. The good news is I haven't had any pain in my heel or patella over the last few days, which is great. However, I am having some recent trouble with my right hip flexor. It started tightening up on me at the end of monday's run but I didn't think too much of it. Then I felt it all through the workout on tuesday so even though the workout was fairly easy, my legs were not feeling great. Today, I started the run VERY SLOW and let things loosen up a bit before I started picking up the pace a little more in the last few miles. The legs were still pretty heavy so I kept the pace moderate and cut the run short of what I had planned. I'm trying to tend to it more now and see how it feels tomorrow. I'm not overly concerned about this and it's something I can deal with but it's just another annoyance that I'd rather do without. I guess with the work I've been doing, I can't expect everything to feel great everyday, so I just have to keep rolling with the punches and hopefully see the benefits later on.
Quote of the Day:
"This is the point where it gets interesting, you sort of ride the line just below being injured (hopefully), and I personally am lucky if I have two runs a week where I actually enjoy myself. This is what it takes to compete in the trials though, and most of the guys are willing to do it, I just hope we can walk in ten years."
- Brian Sell
Tuesday, October 16, 2007
A life too short
Today, I'm not going to post anything about running because it just doesn't seem as important right now. Instead, I'd like to take a moment to talk about a remarkable person by the name of Marina Ivankovic. I've had the pleasure of knowing Marina for about 6 years through college and beyond and have had some amazing experiences because of her. Marina was a standout athlete on the UMaine Volleyball team and also excelled academically while graduating with honors and receiving a degree in Business Administration. On top of being a tremendous scholar athlete, Marina was one of the kindest, most generous people I've ever known. She could light up a room with her beauty, smile, and warmth; and she would treat everyone she met as a new best friend.
Earlier today, Marina's life was taken from us due to complications in the operating room. I still don't know the exact details but I remain in shock and disbelief as I write these words. I can not imagine how or why this could happen to someone so young and so full of life. My heart goes out to her family and all the people who's lives she touched. Life comes at us so fast and we often take things for granted along the way, especially the little things in our everyday life. Things such as Marina's smile or friendly voice, things that used to be there everyday but will no longer be a part of our lives. We have to live our lives as best we can but also take notice of those that surround us and make our lives better everyday. When someone smiles at you, smile back. When someone does something nice for you, show your appreciation and then go do the same for someone else. Most importantly, when a friend or family member shows their love for you, return the favor and love them back. I hope that one day I can look back and know that I had the same positive impact on people that Marina had on all of us.
We miss you and will never forget you!
Earlier today, Marina's life was taken from us due to complications in the operating room. I still don't know the exact details but I remain in shock and disbelief as I write these words. I can not imagine how or why this could happen to someone so young and so full of life. My heart goes out to her family and all the people who's lives she touched. Life comes at us so fast and we often take things for granted along the way, especially the little things in our everyday life. Things such as Marina's smile or friendly voice, things that used to be there everyday but will no longer be a part of our lives. We have to live our lives as best we can but also take notice of those that surround us and make our lives better everyday. When someone smiles at you, smile back. When someone does something nice for you, show your appreciation and then go do the same for someone else. Most importantly, when a friend or family member shows their love for you, return the favor and love them back. I hope that one day I can look back and know that I had the same positive impact on people that Marina had on all of us.
We miss you and will never forget you!
Monday, October 15, 2007
Late night run
Monday, October 15th
7:30 PM - 9 Miles, 61 min
Winchester (roads)
So I must have been pretty tired from the weekend cause I certainly wasn't ready for the 7AM rise this morning. I hit my alarm and just fell right back asleep without thinking twice. Though the extra hour and a half of sleep was much appreciated, I didn't get in the morning run that I had planned. So after a long day at work, I laced up the shoes for a late night run through the streets of Winchester. I felt pretty good for the most part but was a little sluggish at the start and end of the run. Now after staying up just to watch the red sox lose, I'm making sure I get to bed before 11:00.
7:30 PM - 9 Miles, 61 min
Winchester (roads)
So I must have been pretty tired from the weekend cause I certainly wasn't ready for the 7AM rise this morning. I hit my alarm and just fell right back asleep without thinking twice. Though the extra hour and a half of sleep was much appreciated, I didn't get in the morning run that I had planned. So after a long day at work, I laced up the shoes for a late night run through the streets of Winchester. I felt pretty good for the most part but was a little sluggish at the start and end of the run. Now after staying up just to watch the red sox lose, I'm making sure I get to bed before 11:00.
Sunday, October 14, 2007
All good stuff
Sunday, October 14th
10:00 AM - 3 Miles, 20 min
Lowell - cooled down with Mario and Ryan after their half marathon performances
4:00 PM - 12 Miles, 83 min
Fells - Figure 8 loop from the house plus an add on along the river
Training Log (Oct 8-14):
Monday: 8 Miles, 53 min
Tuesday: 10 x HB to the top (1:41-1:52), Total- 13 Miles, 87 min
Wednesday: 12 Miles, 82 min
Thursday: AM- 6.5 Miles, 45 min; PM- 6.5 Miles, 44 min
Friday: 6 Miles, 40 min
Saturday: 5 x (6min on, 4min off), 5:00 pace, Total- 16 Miles, 104 min
Sunday: AM- 3 Miles, 20 min; PM- 12 Miles, 83 min
Total: 83 Miles (9 runs)
Very good week! Solid workouts and some quality distance runs. Legs were a little tired in saturdays workout but overall felt really strong throughout and things are healthy for the most part. I feel like I'm staying on top of things pretty well so I plan on putting in another 80 miler next week and then dropping down a bit for an easier week before going into Mayors Cup. This may sound really pathetic, but this was my highest mileage week since XC training camp '04.
Weekend Highlights:
Bay State Half Marathon
1. Casey Moulton - 1:06:57
2. Keith Kelly - 1:07:07
3. Paul Ryan - 1:08:30
4. Matt Pimentel - 1:09:02
5. Mario Fraioli - 1:09:48
F1. Tammie Robie - 1:19:46
Marathon
F1. Kara Haas - 2:55:22
I went up to watch and cheer on Mario, Casey, and Paul in what turned out to be a pretty competitive race on a beautiful day in Lowell, MA. Casey ran awesome by himself the whole way, as Keith Kelly didn't close the gap until the last few miles. Paul ran very solid in his debut at that distance and Mario set a new PR on what was said to be a fairly tough course. I was also able to hang out with Liam and Rob Wong for a while as we waited for the runners to enter the stadium, both of which are apprently hurt right now, which is no good. I told Liam he needs to be healthy by indoor so we can workout together again. Then after doing an easy cooldown with Mario and Paul, I was able to just shoot the shit for a while with Mario, Casey, and Nate. I've never had much chance to actually have a conversation with Casey or Nate in the past so it was nice to catch up with them a bit and talk about their final preparations for the trials in 3 weeks.
NCAA Pre Nationals
W Blue - Susan Kuigken - 19:55
W White - Jenny Barringer - 19:48
M Blue - Lopez Lomong - 23:02
M White - Josh McDougal - 22:56
Very fast times... all 4 were course records!
10:00 AM - 3 Miles, 20 min
Lowell - cooled down with Mario and Ryan after their half marathon performances
4:00 PM - 12 Miles, 83 min
Fells - Figure 8 loop from the house plus an add on along the river
Training Log (Oct 8-14):
Monday: 8 Miles, 53 min
Tuesday: 10 x HB to the top (1:41-1:52), Total- 13 Miles, 87 min
Wednesday: 12 Miles, 82 min
Thursday: AM- 6.5 Miles, 45 min; PM- 6.5 Miles, 44 min
Friday: 6 Miles, 40 min
Saturday: 5 x (6min on, 4min off), 5:00 pace, Total- 16 Miles, 104 min
Sunday: AM- 3 Miles, 20 min; PM- 12 Miles, 83 min
Total: 83 Miles (9 runs)
Very good week! Solid workouts and some quality distance runs. Legs were a little tired in saturdays workout but overall felt really strong throughout and things are healthy for the most part. I feel like I'm staying on top of things pretty well so I plan on putting in another 80 miler next week and then dropping down a bit for an easier week before going into Mayors Cup. This may sound really pathetic, but this was my highest mileage week since XC training camp '04.
Weekend Highlights:
Bay State Half Marathon
1. Casey Moulton - 1:06:57
2. Keith Kelly - 1:07:07
3. Paul Ryan - 1:08:30
4. Matt Pimentel - 1:09:02
5. Mario Fraioli - 1:09:48
F1. Tammie Robie - 1:19:46
Marathon
F1. Kara Haas - 2:55:22
I went up to watch and cheer on Mario, Casey, and Paul in what turned out to be a pretty competitive race on a beautiful day in Lowell, MA. Casey ran awesome by himself the whole way, as Keith Kelly didn't close the gap until the last few miles. Paul ran very solid in his debut at that distance and Mario set a new PR on what was said to be a fairly tough course. I was also able to hang out with Liam and Rob Wong for a while as we waited for the runners to enter the stadium, both of which are apprently hurt right now, which is no good. I told Liam he needs to be healthy by indoor so we can workout together again. Then after doing an easy cooldown with Mario and Paul, I was able to just shoot the shit for a while with Mario, Casey, and Nate. I've never had much chance to actually have a conversation with Casey or Nate in the past so it was nice to catch up with them a bit and talk about their final preparations for the trials in 3 weeks.
NCAA Pre Nationals
W Blue - Susan Kuigken - 19:55
W White - Jenny Barringer - 19:48
M Blue - Lopez Lomong - 23:02
M White - Josh McDougal - 22:56
Very fast times... all 4 were course records!
Saturday, October 13, 2007
Quick on the grass
Saturday, October 13th
9:00 AM - Interval Workout
Weston HS
29 min warmup
5 x (6 min on, 4 min off), continuous w/ on @ about 5:00 pace
25 min cooldown
Total = 16 Miles, 104 min
Had a great workout group today with JLutz, Ryan Carrara, Roland, Fabian, Brad, Nieskens, and Maloney. Definitely one of the most stacked workouts we've had in a while and everyone stuck together pretty well and pushed each other along the whole way. The fields were in great condition to run on and the weather was ideal. I tried to settle in the middle of the group on the first 2 and just stayed really relaxed, then on the 3rd one, I went up to the front and tried to lean on the pace a bit more to see how the legs would react. I've been doing higher than average mileage this week and was glad to see that it wasn't affecting my workouts too much. I have been a little tired and the legs have been heavy at times during distance runs but overall things are feeling great and I have no major complaints in regards to the mileage increase.
After work, I met up with my mom and my sister for dinner in Harvard square. My mom was in town for parents weekend (Kim goes to Mt. Ida College in Newton) so we wanted to meet up while she was in town. It was great to see them both but now after a long day, I'm pretty beat so I'm gonna wrap this up and get some sleep asap. If I'm functional early in the morning, I'll try to head up to the Bay State Half Marathon tomorrow and watch one of my 'mates Mario, tear up the streets of Lowell. If I don't make it up, know that my thoughts are with you bud, and best of luck!
9:00 AM - Interval Workout
Weston HS
29 min warmup
5 x (6 min on, 4 min off), continuous w/ on @ about 5:00 pace
25 min cooldown
Total = 16 Miles, 104 min
Had a great workout group today with JLutz, Ryan Carrara, Roland, Fabian, Brad, Nieskens, and Maloney. Definitely one of the most stacked workouts we've had in a while and everyone stuck together pretty well and pushed each other along the whole way. The fields were in great condition to run on and the weather was ideal. I tried to settle in the middle of the group on the first 2 and just stayed really relaxed, then on the 3rd one, I went up to the front and tried to lean on the pace a bit more to see how the legs would react. I've been doing higher than average mileage this week and was glad to see that it wasn't affecting my workouts too much. I have been a little tired and the legs have been heavy at times during distance runs but overall things are feeling great and I have no major complaints in regards to the mileage increase.
After work, I met up with my mom and my sister for dinner in Harvard square. My mom was in town for parents weekend (Kim goes to Mt. Ida College in Newton) so we wanted to meet up while she was in town. It was great to see them both but now after a long day, I'm pretty beat so I'm gonna wrap this up and get some sleep asap. If I'm functional early in the morning, I'll try to head up to the Bay State Half Marathon tomorrow and watch one of my 'mates Mario, tear up the streets of Lowell. If I don't make it up, know that my thoughts are with you bud, and best of luck!
Friday, October 12, 2007
A meesly six
Friday, October 12th
7:30 AM - 6 Miles, 40 min
River loop
9:00 AM - PT w/ Holly
I didn't get out the door as early as I had planned this morning so I was only able to get an easy six in before my PT appointment with Holly, but I was a bit tired anyway so it's probably just as well that I kept it short. Throughout the day, I was trying to decide whether or not I would do an evening run in the dark after closing the store. Then Gabe called and said they were planning a gathering in Davis square for food and drinks. This solved my dilemma quite nicely and I had little regret about taking a six for the day.
7:30 AM - 6 Miles, 40 min
River loop
9:00 AM - PT w/ Holly
I didn't get out the door as early as I had planned this morning so I was only able to get an easy six in before my PT appointment with Holly, but I was a bit tired anyway so it's probably just as well that I kept it short. Throughout the day, I was trying to decide whether or not I would do an evening run in the dark after closing the store. Then Gabe called and said they were planning a gathering in Davis square for food and drinks. This solved my dilemma quite nicely and I had little regret about taking a six for the day.
Thursday, October 11, 2007
I've got running on the brain
Thursday, October 11th
8:30 AM - 6.5 Miles, 45 min
Fells - Lower res from the house
4:30 PM - 6.5 Miles, 44 min
Same as above
6:30 PM - Massage w/ Glenn at his new spot in Wellesley. This was also a complementary session as this place is trying to get Glenn's regular customers to join their fitness program. All I had to do was take a 10 min tour of the place which was well worth the comped massage.
So all last year, I called the above mentioned loop 7 Miles, so I don't know if I'm running it faster now or I just rounded up before but I don't think I can call it 7 miles anymore based on the above time durations. Although, I have been feeling great on my runs the last few days. I actually constantly find that I have to tell myself to slow it down. This happens a lot when I run by myself; If I'm feeling good, I start thinking about running well in workouts, in races, and just keep getting more positive thoughts rolling through my mind. This isn't necessarily a bad thing, it just makes me run harder when I'm probably better off going easy. Like this afternoon, I was feeling pretty relaxed and started thinking about running well at Mayors Cup, which is reasonable since its a couple weeks away. Then I thought about how I could do at NEs and Club Nats later in the season, which then led me to think about Indoor races, etc. So by the end of the run I was already thinking about the starting line in Eugene next summer. Now, Jeff Caron the realist knows that my chances of actually making the trials are between slim and none, with slim being very optimistic. However, Jeff Caron the dreamer tells that voice to shut the hell up and just run harder. So there's a constant adjustment being made to the outlook of this year as well as the simple training efforts on a day to day basis, as I go through these varying phases. I'm sure this is normal and any of you still reading are just saying to yourselves, get to the point already and stop talking about yourself in the third person! There really isn't much of a point I guess so I'll just say that things seem to be going well at the moment and I'm anxious to start racing (preferably fast).
8:30 AM - 6.5 Miles, 45 min
Fells - Lower res from the house
4:30 PM - 6.5 Miles, 44 min
Same as above
6:30 PM - Massage w/ Glenn at his new spot in Wellesley. This was also a complementary session as this place is trying to get Glenn's regular customers to join their fitness program. All I had to do was take a 10 min tour of the place which was well worth the comped massage.
So all last year, I called the above mentioned loop 7 Miles, so I don't know if I'm running it faster now or I just rounded up before but I don't think I can call it 7 miles anymore based on the above time durations. Although, I have been feeling great on my runs the last few days. I actually constantly find that I have to tell myself to slow it down. This happens a lot when I run by myself; If I'm feeling good, I start thinking about running well in workouts, in races, and just keep getting more positive thoughts rolling through my mind. This isn't necessarily a bad thing, it just makes me run harder when I'm probably better off going easy. Like this afternoon, I was feeling pretty relaxed and started thinking about running well at Mayors Cup, which is reasonable since its a couple weeks away. Then I thought about how I could do at NEs and Club Nats later in the season, which then led me to think about Indoor races, etc. So by the end of the run I was already thinking about the starting line in Eugene next summer. Now, Jeff Caron the realist knows that my chances of actually making the trials are between slim and none, with slim being very optimistic. However, Jeff Caron the dreamer tells that voice to shut the hell up and just run harder. So there's a constant adjustment being made to the outlook of this year as well as the simple training efforts on a day to day basis, as I go through these varying phases. I'm sure this is normal and any of you still reading are just saying to yourselves, get to the point already and stop talking about yourself in the third person! There really isn't much of a point I guess so I'll just say that things seem to be going well at the moment and I'm anxious to start racing (preferably fast).
Wednesday, October 10, 2007
Keep on truckin'
Wednesday, October 10th
11:30 AM - 12 Miles, 82 min
Fells - Upper res from the house + an add on along the river
Had a great run today, felt fully recovered from the workout last night and didn't have anything bothering me except some mild tightness in the patella. After the run, I went to see Holly for PT at her Woburn office, which is really nice and has a ton of resourses and staff on hand for all sorts of therapies. She did the usual loosening of the soleus, achilles, and plantar with plenty of massage (which is always great), along with ultrasound and stim at the end. I got a few more strengthening excercises to work on and we also decided to go ahead and order the night splint (AKA "da boot"). So hopefully the combination of all these things will help the situation. Other than that, I just tried to get stuff done today on my day off but as usual, fell short of completing my to-do list.
Stay tuned for more.
11:30 AM - 12 Miles, 82 min
Fells - Upper res from the house + an add on along the river
Had a great run today, felt fully recovered from the workout last night and didn't have anything bothering me except some mild tightness in the patella. After the run, I went to see Holly for PT at her Woburn office, which is really nice and has a ton of resourses and staff on hand for all sorts of therapies. She did the usual loosening of the soleus, achilles, and plantar with plenty of massage (which is always great), along with ultrasound and stim at the end. I got a few more strengthening excercises to work on and we also decided to go ahead and order the night splint (AKA "da boot"). So hopefully the combination of all these things will help the situation. Other than that, I just tried to get stuff done today on my day off but as usual, fell short of completing my to-do list.
Stay tuned for more.
Tuesday, October 9, 2007
More hills
Tuesday, October 9th
6:00 PM - Hill Workout
13 min warmup around the BC Res
Drills
16 min to the hill
10 x Heartbreak to the top (~600 yds), jog down rest
1:50, 1:52, 1:49, 1:51, 1:51, 1:49, 1:48, 1:46, 1:45, 1:41 (Avg=1:48)
16 min cooldown back to the Res
Total = ~13 Miles, 87 min
Great workout tonight with Mario, Fabian, Nieskens, and Maloney. I used the 205's and even though I love them, I think they are definitely past due and in need of a replacement. Despite that, I felt great cruising along with Mario. They definitely felt easier and more comfortable than the last couple of hill workouts we've done. I was feeling really relaxed in the first 5 but was still hesitant to start pushing the pace below 1:50 since this was our first time doing 10 to the top and I didn't want to be struggling in the last couple so I tried to be patient. After 5, I just started to gradually lean on the pace a bit more and see how it felt. Even though they were feeling faster each time around, I felt very controlled and never broke form, even on the last one (which I think is a heartbreak PR). I would definitely say this was the best workout I've had thus far and everything seemed to be holding together fine, which is a good thing. I plan on bumping up the mileage this week so we'll see how everything responds to that and hopefully things will continue to progress. I've got a couple appointments with Holly this week as well as one with Glenn, so with they're help, I think I'll be able to keep the legs going just fine
I also forgot to mention that I started wearing some new shoes this week. I've gone through about 5 pairs of 767's this year and have been happy with them but wanted to try something else for a change and see if anything good came from it. I had heard great things about the 1223's and even though I wasn't crazy about the 1222's, I figured I'd try them out. So far, they seem great. They are definitely a lot better than the 1222's and I think they'll be good a good change of pace.
6:00 PM - Hill Workout
13 min warmup around the BC Res
Drills
16 min to the hill
10 x Heartbreak to the top (~600 yds), jog down rest
1:50, 1:52, 1:49, 1:51, 1:51, 1:49, 1:48, 1:46, 1:45, 1:41 (Avg=1:48)
16 min cooldown back to the Res
Total = ~13 Miles, 87 min
Great workout tonight with Mario, Fabian, Nieskens, and Maloney. I used the 205's and even though I love them, I think they are definitely past due and in need of a replacement. Despite that, I felt great cruising along with Mario. They definitely felt easier and more comfortable than the last couple of hill workouts we've done. I was feeling really relaxed in the first 5 but was still hesitant to start pushing the pace below 1:50 since this was our first time doing 10 to the top and I didn't want to be struggling in the last couple so I tried to be patient. After 5, I just started to gradually lean on the pace a bit more and see how it felt. Even though they were feeling faster each time around, I felt very controlled and never broke form, even on the last one (which I think is a heartbreak PR). I would definitely say this was the best workout I've had thus far and everything seemed to be holding together fine, which is a good thing. I plan on bumping up the mileage this week so we'll see how everything responds to that and hopefully things will continue to progress. I've got a couple appointments with Holly this week as well as one with Glenn, so with they're help, I think I'll be able to keep the legs going just fine
I also forgot to mention that I started wearing some new shoes this week. I've gone through about 5 pairs of 767's this year and have been happy with them but wanted to try something else for a change and see if anything good came from it. I had heard great things about the 1223's and even though I wasn't crazy about the 1222's, I figured I'd try them out. So far, they seem great. They are definitely a lot better than the 1222's and I think they'll be good a good change of pace.
Monday, October 8, 2007
Some very speedy ladies!
Monday, October 8th
8:00 AM - 8 Miles, 53 min
River loop. Ran easy and in the rain. Felt good.
I was able to leave work for a few hours today to go watch the Tufts 10K and support our NB Boston ladies, which was nice. I met up with Gabe, Liz, and Maloney at the Mass Ave./Memorial Dr. intersection to watch the race which is definitely the best place to watch on this course. The race was so stacked this year and the cool temperatures produced some really fast times. Deena dominated the field in her usual manner and just missed the course record. As for NBB, Rebecca mixed things up a bit and battled with Elva Dryer and Alicia Shay to get 5th with a new PR. Jess ran awesome (especially considering what she's been going through) and placed 32nd with a huge PR! Erin finished just after that in 33rd place, also with a PR, to round out the scoring for the team (placing 2nd behind Hansons). Other NBB studs were Karina (57th), Jen (62nd and 5th master!), and Yvonne (76th). Awesome performances by the whole team!
It was also great to see some other friends do well... to note a few, Amy Hastings had a great race to get 11th, Alli Grace finished 14th as she continues to have a phenomenal year and will certainly be a name to look out for in the future, and the magnificent Colleen Dereuck won the masters division in her first race after having her newborn child, Tarin. It was great to visit with all these amazing people after the race, along with many other boston area standouts which are too many to mention. I also just have to say that Colleen and Darren are probably the nicest people in the world! Not only did they remember me from my Colorado visit 3 years ago but they offered me their spare bedroom to stay in whenever I want to visit boulder again. One of the great things about this sport is how humble and down to earth these incredible athletes are. I never would have imagined that one day a 2-time world record holder would be offering me a place to stay in her own home. Overall, it was just a great atmosphere today and really got me pumped for my own races coming up this year.
8:00 AM - 8 Miles, 53 min
River loop. Ran easy and in the rain. Felt good.
I was able to leave work for a few hours today to go watch the Tufts 10K and support our NB Boston ladies, which was nice. I met up with Gabe, Liz, and Maloney at the Mass Ave./Memorial Dr. intersection to watch the race which is definitely the best place to watch on this course. The race was so stacked this year and the cool temperatures produced some really fast times. Deena dominated the field in her usual manner and just missed the course record. As for NBB, Rebecca mixed things up a bit and battled with Elva Dryer and Alicia Shay to get 5th with a new PR. Jess ran awesome (especially considering what she's been going through) and placed 32nd with a huge PR! Erin finished just after that in 33rd place, also with a PR, to round out the scoring for the team (placing 2nd behind Hansons). Other NBB studs were Karina (57th), Jen (62nd and 5th master!), and Yvonne (76th). Awesome performances by the whole team!
It was also great to see some other friends do well... to note a few, Amy Hastings had a great race to get 11th, Alli Grace finished 14th as she continues to have a phenomenal year and will certainly be a name to look out for in the future, and the magnificent Colleen Dereuck won the masters division in her first race after having her newborn child, Tarin. It was great to visit with all these amazing people after the race, along with many other boston area standouts which are too many to mention. I also just have to say that Colleen and Darren are probably the nicest people in the world! Not only did they remember me from my Colorado visit 3 years ago but they offered me their spare bedroom to stay in whenever I want to visit boulder again. One of the great things about this sport is how humble and down to earth these incredible athletes are. I never would have imagined that one day a 2-time world record holder would be offering me a place to stay in her own home. Overall, it was just a great atmosphere today and really got me pumped for my own races coming up this year.
Sunday, October 7, 2007
Races Galore!
Sunday, October 7th
8:00 AM - Bike ~8 Miles, 40 min
Watched the B.a.a. half marathon w/ Gabe & Liz so we took the bikes out on the course and tried to catch the leaders at as many points as we could. There was a bunch of stop and go but most of it was at a pretty hard effort.
5:00 PM - Run ~8 Miles, 51 min
River loop. Decided to pass on the swim today since it was nice out and I just didn't have the motivation to get in the pool. Felt good; plantar was fine, soleus and patella were tight but loosened up by the end of the run.
Training Log (Oct 1-7):
Monday: Pool running, 50 min
Tuesday: Intervals- 6 x (4min on, 2min off), 4:50-4:55 pace, Total- 12 Miles, 81 min
Wednesday: Pool running, 70 min
Thursday: Pool running, 45 min
Friday: Day off- 0 Miles, 0 min
Saturday: Repeats- 5 x Mile @ 4:58-5:07, 1 min rest, Total- 12 Miles, 71 min
Sunday: AM- Bike, 8 Miles, 40 min
PM- Run, 8 Miles, 51 min
Totals:
Run - 32 Miles
Pool running - 165 min
Bike - 8 Miles
Good week. Solid workouts and was able to get some good alternate training in there to give the legs a break. I'm looking forward to the upcoming weeks and hopefully (with the help of Holly) I can keep my legs under me through the rest of the season.
Weekend Highlights:
(with the Tufts 10K still to come)
Mens Finish - Best marathon finish I've ever seen!
Womens Finish - Biggest mistake/greatest comeback I've ever seen!
Kate O'Neill - 3rd place, 2:36:15 (Debut!)
Twin Cities Marathon
Caroline Cretti - 5th place, 2:43:10 in her debut marathon
Twin Cities 10 Miler
1. Abdi Abdirahman - 47:42
25. Thomas Morgan - 51:17
F1. Kristen Nicolini - 56:22
B.A.A. Half Marathon
1. Tom Nyariki - 1:02:20 (CR)
3. Martin Fagan - 1:03:04
JP Morgan Corporate Challenge - World Champs
12. Ryan Carrara - 17:25
Army 10 Miler
?- Ryan Carrara - ?
NE Collegiate Championships (Flotrack Video)
F1. Andrea Walkonen (BU) - 17:36
F2. Jessica Belliveau (Maine) - 17:53
Maine Marathon
1. Dan Vassallo - 2:26:54 (Debut!)
Maine Half Marathon
3. Adam Goode - 1:14:49
F1. Sheri Piers - 1:19:49
F2. Kristin Barry - 1:20:10
Cardi's Furniture 5K
1. Mark Carroll - 14:29
F1. Amy Mortimer - 16:26
8:00 AM - Bike ~8 Miles, 40 min
Watched the B.a.a. half marathon w/ Gabe & Liz so we took the bikes out on the course and tried to catch the leaders at as many points as we could. There was a bunch of stop and go but most of it was at a pretty hard effort.
5:00 PM - Run ~8 Miles, 51 min
River loop. Decided to pass on the swim today since it was nice out and I just didn't have the motivation to get in the pool. Felt good; plantar was fine, soleus and patella were tight but loosened up by the end of the run.
Training Log (Oct 1-7):
Monday: Pool running, 50 min
Tuesday: Intervals- 6 x (4min on, 2min off), 4:50-4:55 pace, Total- 12 Miles, 81 min
Wednesday: Pool running, 70 min
Thursday: Pool running, 45 min
Friday: Day off- 0 Miles, 0 min
Saturday: Repeats- 5 x Mile @ 4:58-5:07, 1 min rest, Total- 12 Miles, 71 min
Sunday: AM- Bike, 8 Miles, 40 min
PM- Run, 8 Miles, 51 min
Totals:
Run - 32 Miles
Pool running - 165 min
Bike - 8 Miles
Good week. Solid workouts and was able to get some good alternate training in there to give the legs a break. I'm looking forward to the upcoming weeks and hopefully (with the help of Holly) I can keep my legs under me through the rest of the season.
Weekend Highlights:
(with the Tufts 10K still to come)
Mens Finish - Best marathon finish I've ever seen!
Womens Finish - Biggest mistake/greatest comeback I've ever seen!
Kate O'Neill - 3rd place, 2:36:15 (Debut!)
Twin Cities Marathon
Caroline Cretti - 5th place, 2:43:10 in her debut marathon
Twin Cities 10 Miler
1. Abdi Abdirahman - 47:42
25. Thomas Morgan - 51:17
F1. Kristen Nicolini - 56:22
B.A.A. Half Marathon
1. Tom Nyariki - 1:02:20 (CR)
3. Martin Fagan - 1:03:04
JP Morgan Corporate Challenge - World Champs
12. Ryan Carrara - 17:25
Army 10 Miler
?- Ryan Carrara - ?
NE Collegiate Championships (Flotrack Video)
F1. Andrea Walkonen (BU) - 17:36
F2. Jessica Belliveau (Maine) - 17:53
Maine Marathon
1. Dan Vassallo - 2:26:54 (Debut!)
Maine Half Marathon
3. Adam Goode - 1:14:49
F1. Sheri Piers - 1:19:49
F2. Kristin Barry - 1:20:10
Cardi's Furniture 5K
1. Mark Carroll - 14:29
F1. Amy Mortimer - 16:26
Saturday, October 6, 2007
Big weekend
Friday, October 4th
Day off
0 Miles, 0 min
Didn't get out for a morning workout and was just exhausted after working all day so I decided that a day off would be acceptable. I did some strengthening exercises that Holly gave me as well as some core work. Then I was able to meet up with Gabe and Liz whom I haven't hung out with for a while. Our little circle of friends has been so busy and we just haven't had time to get together for our usual gatherings, so it was really great to see them and catch up a bit.
Saturday, October 5th
9:00 AM - Workout at Lincoln
w/ JLutz, Maloney, and Nieskens
23 min warmup
5 x Mile @ 5-10 sec slower than tempo, 1 min rest
5:02, 5:04, 5:07, 4:58, 5:04
23 min cooldown
Total = 12 Miles, 71 min
Super humid this morning! We were all completely drenched in sweat throughout the workout and I know at least I was feeling the effect of the weather. The first 3 felt great as I just ran very comfortably with Justin. The last 2 were still fine and the pace was controlled but I just felt a little ragged and was anxious to be done. I'm not a fan of running in the heat or humidity as my body doesn't usually respond well to it. Also, my right calf tightened up quite a bit toward the end. Overall it was a solid workout and gives me confidence in my progression thus far.
I also want to wish good luck to those racing Chicago and the baa half tomorrow. I'm looking forward to seeing results of both and Gabe, Liz, and I plan on being out on the baa course to spectate and cheer on our friends and rivals within the New England running community. It's a big racing weekend with the Tufts 10K in there as well so it'll be great to see where people are in the season and also gets me excited to start racing myself. Mayors cup is only 3 weeks away now.
Quote of the day:
"If you're really interested in seeing how good you can be, GO ALL IN! If you're gonna do it, don't do it half ass; get in and do everything you can possibly do (legally) to be your best. Because otherwise, why would you do it?"
-Pete Rea, Head Coach at Zap Fitness
Day off
0 Miles, 0 min
Didn't get out for a morning workout and was just exhausted after working all day so I decided that a day off would be acceptable. I did some strengthening exercises that Holly gave me as well as some core work. Then I was able to meet up with Gabe and Liz whom I haven't hung out with for a while. Our little circle of friends has been so busy and we just haven't had time to get together for our usual gatherings, so it was really great to see them and catch up a bit.
Saturday, October 5th
9:00 AM - Workout at Lincoln
w/ JLutz, Maloney, and Nieskens
23 min warmup
5 x Mile @ 5-10 sec slower than tempo, 1 min rest
5:02, 5:04, 5:07, 4:58, 5:04
23 min cooldown
Total = 12 Miles, 71 min
Super humid this morning! We were all completely drenched in sweat throughout the workout and I know at least I was feeling the effect of the weather. The first 3 felt great as I just ran very comfortably with Justin. The last 2 were still fine and the pace was controlled but I just felt a little ragged and was anxious to be done. I'm not a fan of running in the heat or humidity as my body doesn't usually respond well to it. Also, my right calf tightened up quite a bit toward the end. Overall it was a solid workout and gives me confidence in my progression thus far.
I also want to wish good luck to those racing Chicago and the baa half tomorrow. I'm looking forward to seeing results of both and Gabe, Liz, and I plan on being out on the baa course to spectate and cheer on our friends and rivals within the New England running community. It's a big racing weekend with the Tufts 10K in there as well so it'll be great to see where people are in the season and also gets me excited to start racing myself. Mayors cup is only 3 weeks away now.
Quote of the day:
"If you're really interested in seeing how good you can be, GO ALL IN! If you're gonna do it, don't do it half ass; get in and do everything you can possibly do (legally) to be your best. Because otherwise, why would you do it?"
-Pete Rea, Head Coach at Zap Fitness
Thursday, October 4, 2007
The blogger bug
Thursday, October 4th
7:30 PM - Pool running, 45 min - medium effort
Tufts pool
Right soleus tightened up in the end so I kept it short.
I'd like to welcome another new blogger to the bunch, my best friend and rival for life, Paul Rupprecht. Paul and I were the only two freshman on the cross country team at UMaine when we started our collegiate careers, and from the beginning, we were always very competitive with each other. Through college we made everything a competition ...running, riding green bikes across campus, drinking pineapple juice, Dr. Mario, now blogging... you name it. I think that competitive rivalry is what helps us succeed both in running and in life. Even when we're 3000 miles apart, we're pushing each other to go further than either of us have ever gone before. No matter what the event is, we're not gonna let the other win ...however, whatever the outcome, we are always 100% supportive of each other in our accomplishments. I want the best results for him and he wants the same for me. Paul currently runs with VS Athletics in Santa Monica, CA and is basically the west coast version of me right now. He's chasing after his dreams and even though he's struggling and has had some low points recently, I know he'll keep pushing forward and accomplish some great things. It may not be tomorrow, or next month, or even next year, but I know he'll achieve greatness. So my hat goes off to him and he will always be someone I aspire to be like.
7:30 PM - Pool running, 45 min - medium effort
Tufts pool
Right soleus tightened up in the end so I kept it short.
I'd like to welcome another new blogger to the bunch, my best friend and rival for life, Paul Rupprecht. Paul and I were the only two freshman on the cross country team at UMaine when we started our collegiate careers, and from the beginning, we were always very competitive with each other. Through college we made everything a competition ...running, riding green bikes across campus, drinking pineapple juice, Dr. Mario, now blogging... you name it. I think that competitive rivalry is what helps us succeed both in running and in life. Even when we're 3000 miles apart, we're pushing each other to go further than either of us have ever gone before. No matter what the event is, we're not gonna let the other win ...however, whatever the outcome, we are always 100% supportive of each other in our accomplishments. I want the best results for him and he wants the same for me. Paul currently runs with VS Athletics in Santa Monica, CA and is basically the west coast version of me right now. He's chasing after his dreams and even though he's struggling and has had some low points recently, I know he'll keep pushing forward and accomplish some great things. It may not be tomorrow, or next month, or even next year, but I know he'll achieve greatness. So my hat goes off to him and he will always be someone I aspire to be like.
Wednesday, October 3, 2007
The motivation of a struggling distance runner
Wednesday, October 3rd
7:30 PM - Pool Running, 70 min
15 min easy
5 x (1 min hard, 2 min easy)
5 x (2 min hard, 1 min easy)
5 x (1 min hard, 2 min easy)
10 min easy
Tufts Pool
Another busy day today which started with my first appointment at Fitzgerald Physical Therapy Associates. Holly did a full evaluation and came to some insightful conclusions that made a lot of sense. Right now, it looks like there are a few different things contributing to this on going PF issue, with the biggest issue being my ankle sprain last summer that never really healed properly and made my talar joint and surrounding ligaments weaker, which in turn led to several other issues on that side. So she started by giving me some exercises to do on my own, and tomorrow, we'll start in with a more hands on approach and hopefully make some progress.
Over the last few days, I've had a chance to talk with 3 of my closest friends and catch up with them on their training and life in general. These 3 individuals also happen to be aspiring distance runners like myself. They are all extremely talented and have added a great deal to the inspiration and motivation for my running passion over the past few years. These 3 people happen to be in 3 completely different areas of the country (Redondo Beach, CA; Ann Arbor, MI; and Boston, MA) but yet they are all struggling in their current situations. Whether it be because of ongoing injury problems, overwhelming work related stress, or adapting to a new location without a familiar circle of friends. They are all having to dig deep for something to keep them motivated and something that will help them regain that drive that they know is there.
As we all know, this can be a difficult sport to be successful in. There are many of us out there taking a risk by chasing our dreams and trying to become the best we can be... but it seems there are so many obstacles in our way, so many reasons not to keep this up and just take the easy way out by becoming a recreational runner or just giving up completely. It seems there are more reasons to give up then there are reasons to keep running; but even if it's just one reason, we all have something that keeps us from hanging up those spikes and a reason which forces us to get out the door each day in hopes of getting at least one step closer to that dream. Despite all the struggle, all the frustration, and all the low points, these 3 people mentioned above are still keeping up the daily grind and still chasing after something they will always believe in. My heart goes out to these amazing people as they struggle through these tough times and I hope they at least know they're not alone out there. You guys have given me so much and have been a major factor in the little success that I've had. You 3, along with the rest of my support team, are my reasons to get out the door each day. You know who you are and I hope you keep finding that motivation that will eventually get you to the level we all know you're capable of achieving. And even if you don't get to the level you desire, at least know that you've helped this struggling athlete achieve so much more because of your ongoing attitude and support.
Quote of the Day (stolen from Mario):
“I’m not a talented guy. I just work real hard. I truly believe there are a lot of guys out there who could make the Olympic Trials if they’re willing to work their asses off for seven or eight years.”- James Carney
7:30 PM - Pool Running, 70 min
15 min easy
5 x (1 min hard, 2 min easy)
5 x (2 min hard, 1 min easy)
5 x (1 min hard, 2 min easy)
10 min easy
Tufts Pool
Another busy day today which started with my first appointment at Fitzgerald Physical Therapy Associates. Holly did a full evaluation and came to some insightful conclusions that made a lot of sense. Right now, it looks like there are a few different things contributing to this on going PF issue, with the biggest issue being my ankle sprain last summer that never really healed properly and made my talar joint and surrounding ligaments weaker, which in turn led to several other issues on that side. So she started by giving me some exercises to do on my own, and tomorrow, we'll start in with a more hands on approach and hopefully make some progress.
Over the last few days, I've had a chance to talk with 3 of my closest friends and catch up with them on their training and life in general. These 3 individuals also happen to be aspiring distance runners like myself. They are all extremely talented and have added a great deal to the inspiration and motivation for my running passion over the past few years. These 3 people happen to be in 3 completely different areas of the country (Redondo Beach, CA; Ann Arbor, MI; and Boston, MA) but yet they are all struggling in their current situations. Whether it be because of ongoing injury problems, overwhelming work related stress, or adapting to a new location without a familiar circle of friends. They are all having to dig deep for something to keep them motivated and something that will help them regain that drive that they know is there.
As we all know, this can be a difficult sport to be successful in. There are many of us out there taking a risk by chasing our dreams and trying to become the best we can be... but it seems there are so many obstacles in our way, so many reasons not to keep this up and just take the easy way out by becoming a recreational runner or just giving up completely. It seems there are more reasons to give up then there are reasons to keep running; but even if it's just one reason, we all have something that keeps us from hanging up those spikes and a reason which forces us to get out the door each day in hopes of getting at least one step closer to that dream. Despite all the struggle, all the frustration, and all the low points, these 3 people mentioned above are still keeping up the daily grind and still chasing after something they will always believe in. My heart goes out to these amazing people as they struggle through these tough times and I hope they at least know they're not alone out there. You guys have given me so much and have been a major factor in the little success that I've had. You 3, along with the rest of my support team, are my reasons to get out the door each day. You know who you are and I hope you keep finding that motivation that will eventually get you to the level we all know you're capable of achieving. And even if you don't get to the level you desire, at least know that you've helped this struggling athlete achieve so much more because of your ongoing attitude and support.
Quote of the Day (stolen from Mario):
“I’m not a talented guy. I just work real hard. I truly believe there are a lot of guys out there who could make the Olympic Trials if they’re willing to work their asses off for seven or eight years.”- James Carney
Tuesday, October 2, 2007
Intervals
Tuesday, October 2nd
6:00 PM - Interval Workout @ BC Res
w/ Mario, Fenton, Ryan C, Fabian, Nieskens, and Maloney
22 min warmup
Drills
6 x (4 min on, 2 min off)
on = 10K pace (4:50-4:55), off = easy jog
23 min cooldown
Total = 12 Miles, 81 min
Felt pretty good overall; first 3 felt like I was holding back a bit so I decided to work a little harder on the last 3 and progressively went a bit further on each one. last couple may have been a little harder than my 10K pace but it was hard to tell on that path. Although, they felt controlled and I was able to maintain my form and breathing throughout.
The heel didn't seem to bother me much today and the patella wasn't very noticeable so everything was pretty fluid during the workout. However, my lower back and neck have been pretty sore over the last few days which may be from all the driving this weekend, or the race, or the lumpy old futon that I slept on, or a combination of several things. Anyway, the rest of the week will be low key as I'll be staying in the pool til saturday so that should help things. I'm also seeing Holly tomorrow for my first official visit so I'm pumped to get started with her and hopefully see some improvement with the heel and and just find out as much as I can about what's going on and what I need to do to stay healthy.
As for now, I'm gonna take a shower and then throw in the "Showdown" DVD which Mario just let me borrow.
Goodnight.
6:00 PM - Interval Workout @ BC Res
w/ Mario, Fenton, Ryan C, Fabian, Nieskens, and Maloney
22 min warmup
Drills
6 x (4 min on, 2 min off)
on = 10K pace (4:50-4:55), off = easy jog
23 min cooldown
Total = 12 Miles, 81 min
Felt pretty good overall; first 3 felt like I was holding back a bit so I decided to work a little harder on the last 3 and progressively went a bit further on each one. last couple may have been a little harder than my 10K pace but it was hard to tell on that path. Although, they felt controlled and I was able to maintain my form and breathing throughout.
The heel didn't seem to bother me much today and the patella wasn't very noticeable so everything was pretty fluid during the workout. However, my lower back and neck have been pretty sore over the last few days which may be from all the driving this weekend, or the race, or the lumpy old futon that I slept on, or a combination of several things. Anyway, the rest of the week will be low key as I'll be staying in the pool til saturday so that should help things. I'm also seeing Holly tomorrow for my first official visit so I'm pumped to get started with her and hopefully see some improvement with the heel and and just find out as much as I can about what's going on and what I need to do to stay healthy.
As for now, I'm gonna take a shower and then throw in the "Showdown" DVD which Mario just let me borrow.
Goodnight.
Monday, October 1, 2007
Pool week
Monday, October 1st
8:00 AM - Pool running, 50 min
15 min easy, 20 min (1 min on, 1 min off), 15 min easy
Tufts Pool
I've been planning on doing a pool week somewhere in the middle of this long season so I figured now would be a good time get it in. I've been going strong for 7 weeks now, 3 weeks with workouts, and just had my first race this weekend so even though I don't feel worn down or on the verge of an injury, I think my legs could use a down week to rest and take away some of the impact training. With the added injuries over the past few years, I figure any preventative measures will be helpful. I'll still be running the workouts with the team but my distance days will be in the pool. After this pool week, I'll have 3 solid weeks of training before Mayors Cup and 9 weeks before club nats. So there is still plenty of time to get in race shape but also plenty of time to get hurt if I'm not careful.
Since pool running isn't the most exciting thing in the world, I would certainly welcome any company if any of you readers out there are interested.
8:00 AM - Pool running, 50 min
15 min easy, 20 min (1 min on, 1 min off), 15 min easy
Tufts Pool
I've been planning on doing a pool week somewhere in the middle of this long season so I figured now would be a good time get it in. I've been going strong for 7 weeks now, 3 weeks with workouts, and just had my first race this weekend so even though I don't feel worn down or on the verge of an injury, I think my legs could use a down week to rest and take away some of the impact training. With the added injuries over the past few years, I figure any preventative measures will be helpful. I'll still be running the workouts with the team but my distance days will be in the pool. After this pool week, I'll have 3 solid weeks of training before Mayors Cup and 9 weeks before club nats. So there is still plenty of time to get in race shape but also plenty of time to get hurt if I'm not careful.
Since pool running isn't the most exciting thing in the world, I would certainly welcome any company if any of you readers out there are interested.
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