Sunday, January 5, 2014

This Week in Running 12.30.13 to 1.5.14

Update on my Achilles: it's feeling better but I am still being cautious with it. I wouldn't say it's 100% but it is better than last week.

Monday: cardio on bike/elliptical after traveling home from PA. 40 min total + PT work.
Tuesday: 35 mins non-running cardio then 30 mins running, 3.5 miles
Wednesday: 43 mins, 5.5 miles
Thursday: 50 mins, 6 miles
Friday: PT work and shoveling
Saturday: 72 mins, 9 miles
Sunday: 70 min, 8 miles (partially on snow)

32 miles for the week.

Analysis: I did all the runs at an easy pace.  Didn't take many splits.  Got 2 on Saturday: 7:45 and 7:04 on back to back miles.  Slushy roads made the pace inconsistent but my goal was to run these miles w/out a relapse.  I have been icing/heating/elevating/compressing the calf/Achilles faithfully every single day. I've been sleeping in a splint too. The Achilles can still get a little sore after running.  Is this normal? Do I need more days off? I'm not sure.  I also haven't pushed the pace. I feel like I'm walking a fine line between relapse and recovery.

Wednesday, January 1, 2014

2013 in Miles

It's always fun adding up the hard work into a quantifiable number. This year's total is my highest ever.  I spent the first half of the year coming back from an injury and the second half training for my first marathon in 3 years (Baystate; 2:45 for 5th).  Didn't race enough.  Hoping to change that in 2014.  Still chasing PR's.  Hope it's not too late.

2013 Miles for the Calendar Year = 2914 1/2 
(dates 1.1.2013 to 12.31.13)


Last 6 calendar years
2012 - 2265.50
2011 - 1983.75
2010 - 2858.10
2009 - 2358.10
2008 - 2523.85
2007 - 651.55


Thursday, July 11, 2013

Latest Issue of Level Renner is Out


Sunday, April 14, 2013

Monday - 11.5 in 79.39
Warm, upper 60s, temps got me in a groove.  Embedded 25 min tempo run.  Felt great.

Tuesday - 6 
Easy day.

Wednesday - 10.25 in 79:58
4 x 800, 400
Felt fast today.  Jogged to the track for my warm-up.  Low and behold, a track meet was happening.  Damn.  Had to adjust on the fly.  Did the workout on a flat, gravel road.  Ran on time.  2.40 for the "800" and 1.20 for the "400."  Ran in flats.  This was exactly the turnover workout I needed.  I worked hard and got the pistons firing.

Thursday - 10 in 74.53
Normal 10 mile loop at the farm.  Not dead after y'day so that's good.

Friday
PT leg exercises and strengthening.

Saturday - 18 in 2.08.48
Good long run.  Felt good throughout.  Never fatigued that bad and certainly didn't hit the wall.  Spent the afternoon/evening hanging w/ EJN et al at the Marathon Expo and Marathon Sports Party.  Good times.

Sunday - 10.25 
Easy run.  Incorporated 4 strides on grass.

For the Week
66 miles
Analysis:  Good week.  Feel like I'm getting in shape.  Looking for another good one next week.  The Wednesday/Saturday runs are signs that my training is headed in the right direction.

Sunday, April 7, 2013

This Week in Running: 4.1 to 4.6.13

Monday - 11 in 76 mins
Got caught in a sideways rainstorm but I felt great and didn't give lick.  Trail Run.
Tuesday - 6 in 46 mins
Easy day.
Wednesday - 10 in 70 mins
2 x 10 min w/ 2 min recovery then 1 x 5 min
Ran on trail/road combo; did the pickups at a comfortably hard effort
Thursday - 10 in 76 mins
Not a slow trail run
Friday - pt exercises and strengthening at the gym
Saturday - 17 in 2:02.58
This run didn't come easy and the weather didn't help. Cold and windy.  I thought this was April.
Sunday - 10 in 79 mins
Felt good.  I may have run more than 10 miles.

For the week: 64 miles
Analysis: Good first week in the training block.  Would've liked it to be a touch warmer; it is April after all.  The Wednesday workout went well and I'm looking forward to stepping on the track this upcoming week.

Sunday, March 31, 2013

The Last Two Weeks: 3.18 to 3.31.13


The last two weeks have been some planned downtime.  Objective: take a planned break from running instead of running until something breaks down.  This is part of my 2013 resolution.  So, the last two weeks I have taken days off and completed casual runs.  I have continued to do PT/core/strengthening work with mostly my body weight during this time. Total mileage: 45 ¾ miles.

I’m excited for this next training block: April 1 to July 4.  I want to start running fast again and have charted out a plan that includes one workout per week dedicated to speed training and VO2Max improvement.  I’ve spent the last several months building back from the ab injury.  The base has been good but the speed has been not.  Part of the plan also includes racing my way back into shape.  For me, racing provides a stimulus that is often hard to mimic in solo training sessions.  I’m looking forward to mixing up this spring and summer.


Must continue to be smart.  


Sunday, March 17, 2013

This Week in Running: 3.11 to 3.17.13

Monday 
11 in 77:54
First mile was around 8:00; last 6:38.  2 x 10 min moderate pickups w/ 3 min rec between each.  Warm outside.  Ran in shorts.  Felt okay.  Not great.  Happy to see my ending pace (cruising) was about the same as one of my pickup splits (into the wind).

Tuesday
5 in 51:14
Snowshoe run.  As a tweeted at the time, "nearly impossible snowshoe run today. watery mashed potatoes w/ a side of dirt."

Wednesday
10.25 in 76:16
Hill loop workout: 3x3min hard w/ 2 min recFelt like I got a good training stimulus on this one.  Got into a hard groove.

Thursday
8 in 66:44
Not so much is a groove today.  Tried running some trails but they were slow in parts (snow covered still).  Felt tired and slow today.  This sometimes happens after a good, hard workout the previous day.

Friday
gym.  complete PT regiment including some strength training.

Saturday
5-ish in 45-ish
4 strides in last mile
On the roads in the 0500s - on a Saturday.  Did what I could in the time that I had.  I didn't feel like waking up in the 0400s 6 days in a row.

Sunday
New Bedford Half Marathon
77:12
place 108
pace: 5:54
splits
1,2 - 11.54
3 - 6.06
4 - 6.03
5 - 5.41
6 - 5.40
7 - 5.38
8 - 5.50
9 - 5.48
10, 11 - 11.57
12 - 5.59
13 - 6.01
.1 - 37

Analysis: Executed the game plan: started conservatively.  Didn't finish as strong as I would've liked but that 20k hill is killer coupled w/ the wind.  Still no excuses.  Felt good in the middle miles and enjoyed running w/ my teammate Jim Pawlicki and then Jeff Goupil.  I ran w/ a gu and took it just before 10.  First time I ever did that in a half and I didn't regret it.  Running w/ one in my hand didn't bother me at all.  Felt much better than during Amherst 3 weeks ago.  No GI issues and my body just felt in better shape even though my time was about 4 minutes slower than last year.  I missed a lot of time from July to Nov last year and I'm paying the piper for that, but I'm going to keep grinding until I get to where I know I can be.