Week In Review 1.12.14

Monday started off rainy so I decided to try the BSC in my building for a change.  I headed down just after 11:30 to grab a new paid of headphones and beat the rush.  The gym was hot and it made the slow recovery run feel much harder than it should have.  Also I think running on the treadmill for so long on Saturday gave me a case of nipple chafe which was exacerbated by this quick run.  Ouch!  It's nice having a gym in my building but it was pretty crowded (especially the locker room) so I think I'll just try to use the gym as a shower when I run to work when it gets warmer rather than on my lunch break going forward. 4 mi in 44:34 an 11:09 pace

Tuesday was supposed to be cold and icy so I got ready (with pants to get to the gym, I learned my lesson from Sunday) and headed to BSC for interval training sponsored by my old PwC co-worker Emily White!  As I made my way out it was cold but much warmer than expected (18 degrees) from what the new folks had been talking about.  Half mile warm up followed by intervals of a half a mile at 6.6 MPH followed by another half mile of recovery (at 5.7-5.8 MPH) with a half mile cool down.  After my run I got dressed and headed over to Panera for some breakfast since I was running a bit late and didn't want to make something at home.  I'm not sure if it was the sweat from running or the wind (or both), but it was SIGNIFICANTLY colder than it was when I got in.  The cold is settling in, but Saturday looks pretty warm for our group run! 5.5 mi in 53:19 a 9:42 pace

Wednesday was a nice day off so I headed out Thursday for a tempo run feeling pretty good.  Adding to my good luck was the heatwave that has taken over New England.  That's right it was nearly twice as warm on Thursday than it was Wednesday making it a balmy 12 degrees (vs 7 on Wed).  I decided to take a different route today rather than the normal down and back to John Brewers so I headed out and did a lap around the neighborhood for a warm up before heading down past the track and out to Mount Auburn St, before taking a right on Main.  This portion is all pretty much down hill so I was able to keep my times under 10 minutes (despite what RunKeeper says).  From here Main has a slight incline all the way to the police station so I fell off my pace a bit for mile 3, but pushed it and made it back under 10 the rest of the way.  As I hit John Brewers I took a left and headed for home.  About a quarter mile from being done I caught my foot on a tree root and nearly did my best "Superman" impression but I was able to catch myself.  It didn't feel like much at the time but after my run my ankle was pretty sore.  A short mile cool down and I was done walking in the door as Julie was putting breakfast together.  Nothing ends a run well like huevos rancheros!  This run was sponsored by our college friend and Julie's twin from anotha motha Heather Osowski!  Thanks Heather I really needed the motivation to get out of bed!!!    6 mi in 59:48 a 9:58 pace

Friday I headed over to the BSC for another spin class for cross training.  I was supposed to do 60 minutes but got there a little late so 45 would have to do.  I got to try out my new cycling shorts which made the ride much better but I kept getting the cushion caught when I tried to sit back down from a hop.  It also begs a question, "if cycling saddles are so uncomfortable that you need to wear padded short to ride then why don't they make more comfortable saddles?"  Am I the only one thinking this?  I wonder if I can I get a patent on a saddle that doesn't make you walk bow legged for an hour after you get on the bike.  If anyone out there has some money they want to give me to start a company to try and build this new idea let me know.  If you don't have enough money to help me start a company you can always just help me by donating to my marathon run (link below).  21.8 miles in 45:27 or 28.78 MPH

This is my last week in Review as starting on Saturday and going forward I'll be writing individual posts for my training to take you through what it's really like day to day!

2013 Year in Review

2013 was quite a year for running.  I kicked off this blog to have people join me as I traveled with my Tour pass and made my way to all sorts of places.  Here's a look at some of the highlights in case you missed them:

• 14 races 
• 21 medals
• 5 new person records
• 136.3 race miles
• Almost an entire day spent racing (23 hours 32 minutes and 19 seconds)
• visits to 10 states including first time visits to Tennessee and Oregon
• 1,033.3 miles run (a little more than running from Boston to Jacksonville, FL)
• Over a week spent running (7 days 17 hours and 58 minutes)
• Acceptance into the Boston Marathon
• 59 Blog posts resulting in almost 2,500 page hits (seriously people get back to work)

Here's to 2014!!!

Week In Review 1.5.14

Monday is the day for a recovery run.  I think I finally got the hang of this easy (aka slow) thing down.  I headed out early since I had to take Julie to the airport at 6:30 and found the roads to be a bit slippery.  I took care not to "superman" out on the road shortening my stride, it was a nice easy run that got the juices flowing but didn't leave me feeling tired.  A quick shower and it's off to the airport.  3.1 mi in 35:56 an 11:36 pace.

New Year's eve I headed two the track on a cold morning (14 freakin degrees) for some interval training.  Half mile warm up followed by intervals of a half a mile at around 9 minute miles followed by another half mile of recovery with a half mile cool down.  After my run it was time to go to the dentist and run some errands before a quiet night at home eating way too many wings and drinking some sangria!   5 mi in 48:19 a 9:40 pace

Wednesday was supposed to be may day off but with a storm coming I switched with Thursday and did a tempo run.  I snaked my way down the familiar rout towards John Brewers (where I bought all the wings the night before) successfully keeping my pace at less than 10 minutes per mile until the cool down mile on the back end around my neighborhood (10:35).  This was my first sponsored run by Gus, Ty and Stephanie Solivan!  Thanks guys!    6 mi in 59:51 a 9:59 pace

Friday was my cross training day which was broken out into two parts 1) shoveling the foot of snow we got and 2) 30 minutes on the newly cleaned elliptical.

Saturday was scheduled to be brutally cold, but I dutiful woke up at 6:15 to get ready for group run number three for Boston Children's.  I got breakfast together and started checking my e-mail as I ate and found out that because of the cold weather and snowy conditions that practice had been cancelled, and we were encouraged to either run on a treadmill or later in the day when it warmed up.  Since I was already up I check the opening time of the BSC and saw it as 6:30 so I got ready in my shorts and short-sleeves (since I was running inside), downed a Gu and headed out the door.  I arrived at BSC about 7:30 only to find it closed.  Apparently Google pulled up the Waltham hours so there I was freezing my butt off in shorts outside the gym, so I quickly made my way over to Panera for a hot coffee to warm myself up while I listened to my book on tape.  After a half hour the gym was open and I braved the cold again to start my run.  I jumped on the treadmill and now my headphones weren't working.  Two hours on the treadmill with nothing to listen to.  I guess today just wasn't my day, but after that the run went pretty well using a 1.5% incline (normally I've been using 1% but I might as well start liking the hills) as I covered 6.2 miles in the first 60 minutes (the limit on the gym machines).  I downed a second Gu and started in again going pretty good just above the 6.2 MPH but with just a little over a mile to go I really hit the wall.  I think since I took that first Gu so early I was a bit low on fuel, but I fought through it to finish well under the 10 minute pace. After I hopped of the treadmill I went over and did some lunges and squats before heading home. This run was graciously sponsored by Dick and LJ Pasternak down in PA.  10 mi in 1:37:04 a 9:42 pace

Sunday is again a cross training day headed back to the gym for another spin class.  Julie was feeling a bit under the weather so I headed in alone.  This being so close to the new year I knew it would be packed so I headed down early even though I had signed up in advanced, and I was right.  There was maybe one bile available by the time class started.  Getting there early allowed me to up on early and get some miles done before class started.  The 4th new teacher I've had (only had the same person twice so far) was pretty intense often jumping off the bike to encourage people up close.  I pushed myself pretty hard and by the time I was done I felt like I needed a new shirt!  After the ride I did some light weights but was pretty wiped to do much of anything  1 hour 6 minutes on the bike covering 19.6 miles

Miles run last week 24.1

14 Weeks until the Boston Marathon!!!

Week in Review 12.29.13

Monday called for slow hills.  I tried to run slower than normal (which I did) but couldn't run the full minute slower than my goal pace of 11 minutes.  We'll have to see but how I'm running now I might need to lower that a bit.  It also called for 3 miles, but since I was normally doing 5 miles a day I compromised and did 4 since I ran on Sunday as well.  When I stepped outside it was raining (even though the weather channel app said it wasn't), not hard but still it was 34 degrees and raining so I went back inside to get my stuff for the gym.  Then I said to myself "look there are going to be nasty days where you have to run might as well suck it up and start now" so I did.  I did a quick warm-up lap around the neighborhood then 2.5 times down and back up Waverly ave.  To make sure that I got to 4 miles I had to go over Belmont street over into Belmont but I got it done. 4 mi in 43:12 a 10:47 pace.

Christmas eve I headed back to the gym since the track still had a fair amount of snow on it. Interval training on the treadmill isn't much fun.   5 mi in 48:54 a 9:47 pace

Thursday was a tempo run.  At just under 5 hours my pace should be 11 minutes a mile, but the more I can push myself I might be able to take that time down while still being able to enjoy myself!  I headed down towards Waltham and John Brewers and down around there a couple of times minding the slick spots.  The 5 mi in 48:40 a 9:44 pace

Friday I headed back to the gym for some cross-training a spin class with Julie.  After explaining how crowded it was to Julie and how we had to arrive early, this class was much less so with only about 10 people there, but it was still a good workout.  Breakfast a Panera afterwards not so much.  First they couldn't take giftcards (I had a $10 one for like 2 years now) and then our order got messed up.  30 minutes later we were walking out the door with our sandwiches so I could hurry on down to the bus stop.  48:58 minutes on the bike covering 13.7 miles

Saturday was group run number two for Boston Children's.  This week we met over at Wellsley (which I confused with Weston so it was a good idea I looked it up the night before so I wasn't later) at mile 14 of the marathon course.  After a quick warm-up we headed out on the course.  It was a straight shot down 16 which took me through the center of town and then just after mile 2 down a ridiculous hill.  Thankfully at the top there was a water stop because on the way up I would surely need it.  From there the course takes you over 128 where you get to dodge cars coming on and off the highway, and then past Newtown-Wellsley hospital (in case you get hit).  About a mile from there you hit the Newtown brick fire station which was my turn around (coming from the other way) last week as well, and where the marathon course really starts to head up hill.  From there it was back the way we came.  While making my way back I was talking to someone from last year who said she forgot about that hill and hated it just as much as she did last year, but on the good side it's worse than Heartbreak Hill!    8 mi in 1:19:54 a 9:57 pace

Sunday I headed back to BSC for another spin class.  This time with a fill in instructor who looked...OK I'll say it Old, but he was working it even if he did change songs a lot. He was also more structured in explaining beforehand what the percentages of effort should be.  This time my bike computer only worked some of the time so I ended up having to extrapolate how much I really did over the class based on about 20 minutes of data.  Hey runkeeper says it's a new record for distance so I'm going to say it's right!   After another 50 minutes I was ready for some lunch (and a pair of bike shorts, those seats hurt) so we headed back over to try our luck at Panera again.  Thankfully the gift card worked and our orders came out as requested (I hid from the same lady making out food again).  15.5 miles in 50:55 an 18.27 MPH average.

Miles run last week 22

Miles run this year 1025.2

Week in Review 12.22.13

OK seriously, this Sunday it's the Marathon Sports Jingle Bell run in Somerville.

Monday morning was cold and the previous day's snow, sleet and rain made everything from the roads to the un-shoveled sidewalks a complete sheet of ice, so Julie and I headed down to the gym for an early run.  I started off just below the 11 minute per mile pace for the first mile before speeding it up.  I consistently ran less than 10 minute miles for the remaining time at a 1% incline.  I'm not sure if it's the temperature difference between BSC and WoW or just my higher level of training, but this was the first time I actually felt good on a treadmill!  5 mi in 48:58 a 9:48 pace.

Tuesday I made my way back to the gym. With more snow in the forecast I figured getting there on Wednesday morning might be a pain.    5 mi in 51:44 a 10:21 pace

Thursday I headed back to the gym because everything was still covered in snow.  Started off just under 10 minute miles and decided to do negative split training where each section is faster than the next. First miles I did at 9:56, second at 9:55, third at 9:48, fourth at 9:27 and the firth at 9:01 despite the treadmill being at or above the 7 MPH mark the whole mile!  5 mi in 47:36 a 9:31 pace

Friday I headed back to the gym for some training and my second ever spin class.  This one was much more crowded than my first and I had some trouble finding a bike that worked, one had a loose seat, one didn't have a pedal, I finally found one I liked only to find out once we got started that the computer didn't work!  45 minutes of tough hills pounded out to a bunch of 80's hits to get you ready for Christmas! 49:22 minutes on the bike covering ??? hours

Saturday was my first group run for Boston Children's.  We met at their Waltham location at 8 for a running form clinic.  It was great to meet some of the other members of the team who were wonderful people and had some great stories.  The clinic lasted about an hour and after a short group warm-up we headed out.  Some people did less than my 6 and some did more, but for those at my mileage there were a number of people around my same pace.  The rout headed out and made its way to Moody street down towards Newtown and then inbound on 16.  It had some nice hills to contend with to get us ready for the Marathon.  About 30 minutes in I hit the Newtown firehouse I'll be passing in April (coming from the other way and headed back).  It was wonderful having someone to run with and I found myself talking to a number of people along the way.  Also since many of the people were a little faster than me I really pushed it to keep up with them which I think will help on race day!  5.9 mi in 57:27 a 9:45 pace

Sunday's race was a lot of fun.  It was technically a cross-training day for me so I didn't want to push the pace too much, but I couldn't help myself from keeping under 10 minute miles.  I hope to have the race report up soon!  3.1 mi in 30:45 a 9:54 pace.

Miles run last week 24

Miles run this year 1003.2

Miles left to 1K in 2013: None with a week and a half to spare!!!

Week In Review 12.15.13

Another week another race!  This Sunday it's the Marathon Sports Jingle Bell run in Somerville, but before that there is some training to attend to.

Monday when I awoke was snowy and nasty so I decided it wasn't worth possibly getting hurt and skipped that day making Tuesday day one for me.  What I didn't know was Tuesday would be worse!  The temp was hovering right around freezing and everything that fell or melted yesterday was frozen up making runny tricky.  I really didn't want to run on the treadmill, but wish I had.  My pace was slow as I had to watch my footing, and I decided to call it quits early after running on the track infield so I could get some traction.  Next time I know.  3.1 mi in 35:35 an 11:30 pace.

Wednesday I hit the gym after it snowed most of the day before.  I put the treadmill at a 1% incline started off at an 10:30(and a half) pace for the first two miles then ran at a pace between 9:31 and 9:40 for 5K to get ready for Sunday's race (if it doesn't snow like its supposed to).  5.1 mi in 50:35 a 9:55 pace

Thursday I headed out on probably the coldest run of the year.  It was about 20 degrees and it took over 2 miles before my hands got warm.  I stuck to the streets around my house after a trip to the track only to find out that it was half covered in a thin coat of ice and snow.  Pace was good and probably would have been better if not for that one slow lap around the track to check it out (you need to be careful on those slippery parts!).  5 mi in 51:35 a 10:19 pace

Saturday I headed out and the thermometer read 11 degrees.  I started early because the snow was supposed to start falling around noon with the plan of running to the gym and meeting Julie at Panera for lunch.  I headed down towards Waltham and made may over to the Charles.  I was planning on taking the trail along the river but found it covered in packed snow and ice so I had to detour out to Nonantum.  The mid-run course change was good in that I wouldn't have to run past the gym to get my 7 miles, but it was bad in that it was certainly less scenic.  It was also about this point that my face felt REALLY cold.  I started taking my hat off every mile or so and holding to my face for a couple of minutes to make sure I wasn't going to get frostbite.  I made my way out and down route 16 to Watertown square where I had just under a two miles to go.  I made may way up towards the gym and arrived with about half a mile to go so I circled the parking lot until my 7 miles were done. When I got to the gym Julie had just gotten there with her friend Archana so I had some time to kill.  I started a bit of strength training which I'm going to try and incorporate into my training including some leg killing lunges.  Overall with my speedy pace and the addition of addtional work I feel really good about my chances of breaking 5 hours in April.  Once done we headed over to Panera for some soup before heading home as the flakes started flying.  7 mi in 1:11:38 a 10:14 pace

Sunday's race was postponed due to the snow so you'll get to hear about it next week!

Miles run last week 20.2

Miles run this year 979.2

Miles left to 1K in 2013: 20.8 (10.4 miles per week over the next 2 weeks down 3.27 mi from last week)

Week in Review 12.8.13

Monday was misty and dreary as I headed down to the track after a couple of days off over the weekend.  I started doing some fartleks then turned it into a pace run.  I think I'll do some more speed work tomorrow in preparation of my 5K next Saturday.   5.3 mi in 55:40 a 10:31 pace.

Tuesday I did the same thing as Monday with a warm up down to the track with some fartleks mixed in.  Like I said I'm not really training for anything so no need to push it.  5.3mi in 55:04 a 10:24 pace

 

Wednesday I woke up a bit late, again I'm not really training for anything so no need to push it, and hit the Waverly ave hill again.  Just two times up and down this week though since I got a late start and have jalapeño-cheddar bagels waiting for me at home.  4 mi in 43:38 a 10:55 pace

Thursday and Friday I took off so I can start getting ready for a long run in preparation of my newest race.

Saturday I headed out on my first real long run since the Savannah half back in November.  I had my annual physical on Friday so the doc gave me a couple of stretches to do and told me I should be stretching before and after my run since "35 is when things start to go pop".  After my new stretching ritual, I headed out.  There was a coating of snow on the ground which made for some nice views, but after a while it started to warm up.  I was tight for about the first two miles but after that I felt pretty good as I headed over to Waltham and down to route 20.  The first half I kepts things about 10:30 (ahead of my Boston goal of 11 minutes) and when I hit the big hill just after mile 4 I thought I would slow down but I actually go stronger.  Good sign for the training ahead I hope! 7 mi in 1:13:16 a 10:28 pace

Miles run last week 21.6

Miles run this year 959

Miles left to 1K in 2013: 41 (13.67 miles per week over the next 3 weeks down 1.98 mi from last week)

Week In Review 12.1.13

Race Week for the Bucks County 5 Miler on Thanksgiving Morning

Monday was freezing.  20 degrees as I made my way outside for a run.  Being own in PA gave me a nice change in scenery, with the downside being many of the roads don't have sidewalks.  I headed out around the development braving the cold, bitter wind and sunglare.  When I was almost done my Garmin decided to restart once mile 5 was done.  I broke out runkeeper for the rest and then stood in front of the fire for about an hour to warm up.  Thankfully Thursday is supposed to be a bit warmer.  5.3 mi in 55:53 a 10:33 pace.

Tuesday was a bit warmer and since i had a race on Thursday I took it a bit easy and only did one of the two laps from the day before.  3.2mi in 34 minutes even a 10:38 pace

Thursday morning, race day!  It was cold and windy (especially the back half).  Look for my race report soon!  5 mi in 45:59 a 9:12 pace

Friday I headed down to the track.  I did a bit of speed work and a bit just trying to keep warm, both of which I wasn't very successful at.  My legs felt heavy from the race the day before but I gutted out to make sure I did more than my 16.28 miles so that I was on track for 1,000 miles in 2013.  5.3 mi in 55:40 a 10:31 pace

Miles run last week 18.8

Miles run this year 937.4

Miles left to 1K in 2013: 62.6 (15.65 miles per week over the next 4 weeks down 0.63 mi from last week)

Week In Review 11.24.13

Monday it was forecasted to be rainy so I got up early to run at the Gym.  Julie again didn't want to go to spin class so I headed over to the Watertown Boston Sports Club where I had gotten a two week trial membership.  It was less crowded than Workout World and a bit cleaner, plus they have a pool so if I'm going to start going for triathlons I'll need that.  Weather at WoW or BSC running on a treadmill sucks.  5.0 mi in 51:22 a 10:16 pace. 


On Monday night I tried to make it to a spin class at BSC but couldn't make it despite running home so I continued my run since it was a nice night out.  Legs were a bit heavy since I ran this morning but it nice to get in some extra mileage.  6.2 mi in 1:10:44 an 11:25 pace

Since I ran twice on Monday, on Tuesday, I decided to check out the pool at BSC.  I did 30 minutes and 24 laps..I think.  I lost track in the middle and either added or lost 1 or 2.  In the 20 yard pool it ended up being 960 yards or 0.55 miles or a 54.33 pace.  After I dried off I changed and headed over to the stationary bike for another 30 minutes.  It wasn't as fast as last weeks but the swimming really left me tired.  After the combination of both I was so hungry I actually would have considered eating at Arby's 7.48mi in 30:00 a 14:96 MPH average pace

Wednesday I headed back out to Wavery Ave early for some hills work since the turkey trot next week has some ups and downs. I was pretty cold, and I didn't have my garmin because around 3AM it started resetting itself and beeping, which was a nice wake up call.  It felt even colder because I was going to a spin class after so I only wore shorts rather than long pants.  After a warm up lap around the neighborhood I started my trek down.  The run was uneventful and I added a bit of a detour towards the middle school to add a another mini hill and make sure I got to 5 miles.  5 mi in 53:08 a 10:38 pace

After the run I headed down to BSC for my first ever spin class.  I got there early so I warmed up with a half mile on the elliptical before I headed into the spin studio and finding a bike in the back.  I got situated on my bike trying it seated and standing and only knocking my knee against the handlebars twice before I figured out how to adjust them.  The class was about three quarters full and as the instructor came in he asked who was at a spin calss for their first time, and proceeded came around to the 3 of us noobies so make sure we were positioned correctly.  I thought I was good but I had to bring my seat up a notch after taking it down a notch.  After a short warm up we were off and the class was pretty intense, up, down, up down, increase resistance, decrease resistance, faster, slower (yes I am describing the class get your mind out of the gutter), at least that's what I think he was saying the mic made him a little hard to understand, so I just followed along with the people in front of me.  The music a mix of electronica, sped up pop and a little Metallica kept me motivated throughout.  I think if I hadn't run I could of pushed myself a bit harder but as it was my legs were screaming by the end and felt like I could eat a horse.  Seeing at there were no horses in my fridge I had a bagel from Iggy's instead.  12.4 mi in 47:20 an 15.72MPH pace

I really enjoyed the rest day on Thursday from all the new stuff I've been trying, and Friday I headed down to the track for some speed work.  I tried to get my 5mi run which under 10 minutes a mile.  Not only was I able to do this, but I was able to keep all my mile splits under 10 minutes and I did it in my Glycerins which are about a pound heavier than the Ghosts which I race in.  I think the heart rate monitor part of my Garmin wasn't right as it had my heart rate pretty low especially during mile 4.  Either way that pace was enough to keep me ahead of the 5 mile pace I ran 2 years ago during the same race so hopefully it will be a new PR for me next week!  5.1mi in 49.09 a 9:39 pace

Saturday I woke up early to get a run in before we headed down to PA for Thanksgiving.  The track was completely empty so I ran on the wild side going clockwise with right hand turns rather than counter clockwise.  CRAAAAZZZZYYYY!  Before heading home and then to the Diner for some breakfast.  After a slight detour to Sullivan Tire for some new tires after Julie hit the curb in her car we were on our way to PA for the Bucks County 5 miler! 5.2mi in 54:28 a 10:29 pace

Miles run last week 26.5

Miles run this year 918.6

Miles left to 1K in 2013: 81.4 (16.28 miles per week over the next 5 weeks down 1.7 mi from last week)

Week in Review 11.17.13

All my halfs are done for this year and it doesn't look like I'll be accepted to any Boston Marathon charity teams so I officially don't have anything to train for except for myself.






Monday I headed out for a recovery run.  I was still pretty sore from Saturday's race so I wasn't pushing the pace much but I was pleasantly surprised at my time. 5.0 mi in 55:54 an 11:10 pace.

On Tuesday, it was forecasted to rain and snow and since I don't have anything to train for I thought I would try something different to see if I wanted to do something crazy, so I got up extra early just after 4 so I could go to my gym which is open 27 hours a day and run them bike!  I woke up got ready and jumped in the car and headed down to Work out World only to find the hours have changed and they didn't update their website.  I headed back home and made my way down to the track for some fartleks instead. 5.2mi in 53:39 a 10:19 pace

Wednesday I headed back out to Wavery Ave for some hills work.  I guess I didn't charge my garmin because not long after setting out I got a low battery warning and instead of a beep and vibration to mark mile 3 it shut off (but came back later for one mile before conking out for good), so I broke out my trusty dusty runkeeper app and used that to record the last two miles combining the two for my time and mil age.  The last two miles were slower so I'm blaming that on the GPS error not me getting tired.5.0 mi in 52:46 an 10:33 pace

Normally I rest on Thursday and run on Friday but I have some blood work coming up so that last thing I want to do is run then not being able to eat for a couple of hours afterwards so I made it 4 days in a row with my run today.  I woke up early (but about 15 minutes later than I wanted thanks to the Snooze button) at 4:15 and geared up for a cold 5 mile pace run around the neighborhood.  It was a bit slower than I would have liked but overall I was pretty happy. 5mi in 53:39 a 10:44 pace.  Next the reason I got us so early, the bike.  After my run I jumped in the car and headed down to the gym (now that I know it opens at 5) to do some work on the stationary bike alternating between resistance level 7 & 8.  Since I woke up late I only had enough time to do 30 minutes (8.1 miles in 30:10 a pace for an average speed of 16.11 MPH) but even after that my legs were a bit wobbly.  This is my first attempt as such a work out so we'll see how my body reacts and if I think I do a triathlon next year.

Since I didn't really have much to train for except my 5 mile turkey trot just under 2 weeks away I didn't go very long like I usually do on Saturday (plus I was hoping to talk Julie into going to the spin class after I ran but her leg was a bit sore from last week's race so it was just a down and back to John Brewers with a couple of detours to get up to 5 miles. 5.3mi in 55:10 a 10:25 pace

Miles run last week 25.5 (assuming I finish Savannah)

Miles run this year 892.1


Miles left to 1K in 2013: 107.9 (17.98 miles per week over the next 6 weeks down 1.08 mi from last week)

Week in Review 11.10.13

Race week for the Rock n Roll Savannah half Marathon!





Monday I headed out for pace run around my neighborhood.  The coldest day of the year so far (29) made running to stay warm easy (once I dragged myself out of bed) and the time change helped too.  The first time in a long time that the sun was up for part of my morning run  5.0 mi in 52:11 a 10:26 pace.

Tuesday I headed down to the track for my last speed workout before the race despite the cold sticking around (30 today).  Fartleks for all (that sounds gross)!!! 3.1mi in 29:51 a 9:38 pace

Wednesday before we left for Charleston I got up for anther 5K.  Can't wait for some warmer weather 3.2 mi in 35:10 an 10:59 pace

Saturday I Rocked Savannah.  Stay tuned for my race report soon!

Also I signed up for two holiday runs this week the Bucks County 5 miler on Thanksgiving and the Somerville Jinglebell run!  If you're in the area check em out!

Miles run last week 24.4 (assuming I finish Savannah)

Miles run this year 866.6

Miles left to 1K in 2013: 133.4 (19.06 miles per week over the next 7 weeks down 0.66 mi from last week)

Week In Review 11.3.13

Taper week before my last half of the year.





Monday I headed down to the track for some fartleks after an extended warm up.  My pace was a little slower than normal but I think that was because my hamstring was really hurting.  You need to know when to back off a little and running in the cold is bringing all the aches and pains out of my old body.  5.1 mi in 53:26 a 10:29 pace.

Tuesday I took an extra day off since my leg was a bit sore and I was out for Monday night football, but Wednesday I headed back out to do the Waverly Ave hill again. Three times down and back with a warm up lap. 5.4 mi in 1:00:08 a 11:08 pace

Friday was a nice warm day so I was able to run in a just a tech tee (and shorts). no jacket required at this restaurant! 5.1mi in 56:50 an 11:09 pace.

Saturday I was supposed to do 8-10 miles as a taper but I also had some cross training in mind, namely digging out fence posts until I have blisters on my hands.  But I blew that goal out of the water!  I got blisters on top of blisters but all the posts are down and I have a new pick-ax. 5.5mi in 56:53 a 10:21 pace

Miles run last week 21.1

Miles run this year 842.2

Miles left to 1K in 2013: 157.8 (19.72 miles per week over the next 8 weeks down 0.16 mi from last week)

Week in review 10.27.13

One good week of training before I taper for Savannah and our last half of the year.





Monday I headed down to the track for some fartleks.  I was hovering right around 10 minute miles for the 4 miles and afterwards I still felt pretty good.  If I could only run afterwork so it wasn't so freaking dark! 5.2 mi in 53:25 a 10:16 pace.

Tuesday I headed back down to the track trying to keep my race pace in sight.  At 10:23 I was a bit slow but it's still below a 2:20 pace!  5mi in 51:52 a 10:23 pace

Wednesday I headed out to do the Waverly Ave hill again.  Three times down and back and my hamstring was feeling pretty tight.  The cold weather is definately getting tome.  5 mi in 53:32 a 10:42 pace

Friday I made my way around the neighborhood for a slow run before my long run on Saturday.  Nothing special to report here 5mi in 54:49 an 10:58 pace.

Saturday I headed out for a long run. I started out to John Brewers and back before heading down to the track to do a little speedwork towards the end of the run.  The thinking behind this is to be able to run the second half a race FASTER than the first half which is called a negative split (sounds painful doesn't it).  Well I started off pretty good out of the gate getting down to the track at just about 6 miles a 1:02:37 then really pushed it doing the second 6 miles in 59:16 shaving off over 3 minutes.  All told it was 12mi in 2:01:53 a 10:09 pace.   

Also of note every run this week was a sub 10 minute pace the the long run on Saturday put in on pace for a PR.  Can't ask for anything more.  Time to taper.  Rock N Roll Savannah in 2 weeks!

Miles run last week 32.2

Miles run this year 821.1

Miles left to 1K in 2013: 178.9 (19.31 miles per week over the next 9 weeks down 1.8mi from last week)

Week In Review 10.20.13

A recovery week after my first 10K, and time to start ramping back up for my last half of the year down in GA next month.

I took an extra day off but when I got out there on Tuesday my legs were still pretty heavy and sore so there wasn't much speed down at the track, so I'll have to try some Fartleks tomorrow. 5 mi in 54:07 a 10:49 pace.

Wednesday I headed down tot he track and decided against the fartleks and opted for a pace run instead, trying to match what my normal race pace would be.  A little slow from my PR but I'll take it.  5 mi in 51:44 a 10:21 pace

Friday I made my way around the house for a slow run before my long run on Sunday.  The hardest part about these runs is getting out of bed at 4:45 in the morning.  Uggg 5mi in 56:53 an 11:23 pace.

Saturday I headed out for a long run.  I started out to John Brewers and back before heading down to the track.  I was only doing 10-11 so I didn't feel the need to make it a fun route just get it done and go home, but I was pretty happy with the pace and how my legs felt afterward.  I definitely could have gone longer!.  One real week of training next week before I taper again for Savannah!  10.2mi in 1:47:38 a 10:33 pace

Miles run last week 25.2

Miles run this year 788.9

Miles left to 1K in 2013: 211.1 (21.11 miles per week over the next 10 weeks down 0.36 from last week)

Week in Review 10.13.13

Another week another race week, this time for the Rock n' Roll Brooklyn 10K

Monday I headed out for some hill work up and down Waverly ave.  I've really started to take to this route for hills since it offers a steady incline and decline which isn't too hard on the knees.  4.6 mi in 51:20 an 11:09 pace.

Tuesday I hit the track for some Fartleks.  The speed work as been working so I figured I might as well keep it up for my first 10K  3.6 mi in 37:47 a 10:30 pace

Wednesday I headed out for a short run around the neighborhood to get in some miles but give my legs enough time to recover before the race.  2.9 mi in 32:30 an 11:12 pace

Saturday race day for the Rock n' Roll Brooklyn 10K.  Hope to have the race report up soon!

Miles run last week 17.3

Miles run this year 763.8

Miles left to 1K in 2013: 236.2 (21.47 miles per week over the next 11 weeks up 0.34 from last week)

Week In Review: 10.6.13

The Providence half is done now it's a week of training to try and get my first 10K in under an hour!

I took off Monday to give my legs a rest but headed back out on Tuesday to do some Fartleks at the track.  My legs haven't fully recovered so it wasn't as fast as I wanted but speed work is always a good thing (I think) 5.1 mi in 52:48 a 10:21 pace.

The course in Brooklyn looks pretty flat but I decided to throw in some hills anyways.  Going up Waverly ave is about a 0.6 mile one way and offers a steady incline, then levels off for about a tenth of a mile before a more sever incline for the remainder of the hill.  The 80 feet of elevation gain offers a good hill workout without putting too much pressure on the legs on the way down. 5.0 mi in 55:52 an 11:10 pace

Since the race (and the next) is on a Saturday I took an extra day off to have my long run fall on a Saturday, so Friday ended up being my slow day down at the track.  I made it a bit longer since I was only running 4 days this week.  6.1 mi in 1:05:18 a 10:42 pace

Saturday was a long/taper run down to John Brewers then down rt 20 towards the center of town then back up and over to track to push it during the straights.  Can't push it too much since Rock n' Roll Brooklyn is next week!  8.7 mi in 1:32:23 a 10:37 pace

Miles run last week 24.9

Miles run this year 746.5

Miles left to 1K in 2013: 253.5 (21.13 miles per week over the next 12 weeks down 0.29 from last week)

Week in Review 9.29.13

Race week for the Rock n' Roll Providence Half Marathon, lets hope the race goes as well as Philly did!  Nothing crazy this week.  I've even dialed it back a bit between all the climbing and running we've done. 

On Monday we hit the rock gym again to use one another of the passes we had before they expire on Saturday.  After that it was 2 5K's in the middle of the week to rest up for Sunday's race!

Tuesday - 35:11 an 11:21 Pace
Wednesday - 34.55 an 11:16 Pace

Thursday my route took my a bit farther as I tried out the new Brooks Glycerin running shoes and new Equilibrium base layer (review of that later-on).  3.3 mi in 35:40 a 10:49 pace

Stay tuned for the race report I'll have up early next week (I hope)!

Miles run last week 22.6 (Assuming I finish the half!!!!)

Miles run this year 721.6

Miles left to 1K in 2013: 278.4 (21.42 miles per week over the next 13 weeks down 0.08 from last week)

Week in Review 9.22.13

Philly half is done time to taper again for Providence!

I took off Monday due to my late arrival from Philly but returned to running on Tuesday with a recovery run.  I was pretty sore from my PR so no speeds here just a stretch of the legs.  Later that evening I hit the gym for some strength training back to the two-a-days before my cold/allergies 5.0 mi in 58:45 an 11:45 pace.

After using The Stick Tuesday morning and again at night, my  left felt pretty good, not 100% but good enough to try some fartlek Wednesday morning.  I ran down to the track with a half mile warm up and cool down.  I couldn't get my heart rate up above 160 so I probably could have run faster if my legs weren't so tired but it wasn't a bad pace.  I've started to use my garmin vs. RunKeeper for training so that I can monitor my heart rate and I think that will also probably translate into some slower times as it appears to be more accurate.  5.2 mi in 51:38 a 9:56 pace

Thursday I did some more speed work at the track. Half mile warm up with a four miles fast then another half mile coll down.  I was very near my 10K goal of 9:40!  5.0 mi in 48.34 a 9:43 pace

Friday Julie and I did some cross training at the new Rock gym that opened up.  After a little over an hour we were pretty beat but it was fun to get back out there and do some climbing.

Saturday I didn't push the 5 miles since I had another run on Sunday, so I did a down and back to John Brewers before we headed over tot he Science museum to see the dead sea scrolls (they were kinda boring).  5 mi in 57:46 an 11:33 pace

Sunday last "long" run before the Rock N Roll Providence half Marathon, but before that Julie and I hit the rock gym again.  Between the football on TV and planning on going back to the gym Monday morning we didn't stay past the hour, but it was still quite the workout.  Between the half last Sunday and the time at the gym I didn't push this run in length or distance.  4mi in 45:25 an 11:22 pace

Miles run last week 24.2

Miles run this year 699

Miles left to 1K in 2013: 301.0 (21.5 miles per week over the next 14 weeks down 0.18 from last week)

Week in Review 9.15.13

Race week for the Rock n' Roll Philadelphia Half Marathon, combined with a cold or allergies so there isn't much to report as far as training goes.

Monday I headed out to do some fartlek down to the track.  I wanted to do a full 5 miles but one of the guys I was meeting for beers and wings for Monday night football got there early so I left a bit early.  Wings time!  4.9mi in 50:29 a 10:18 pace. 

I woke up Tuesday stuffy and with a scratchy throat.  Not wanting to push my luck and get sick before the race so I didn't run again until Friday while I was working from home.  Read about that run and the half on Sunday in my race report.  I hope to have the race report up shortly!

Miles run last week 20.0

Miles run this year 674.8

Miles left to 1K in 2013: 325.2 (21.68 miles per week over the next 15 weeks up 0.1 from last week)

Week In Review 9.8.13

Another taper week, I love !

I started my training week on Tuesday trying out my knew light up visor.  It worked pretty well but my legs were still pretty heavy from the Virginia Beach half so it was slow going and I didn't get all 5 in, so I'll look to make up for it tomorrow  4.3 mi in 47:56 an 11:09 pace.

Wednesday I ran fartlek down at the track with a half mile warm up and cool down.  Felt good and you can't argue with the pace.  Almost on pace to do my October 10K in under an hour!  6 mi in 58:58 a 9:50 pace

Thursday I did some more speed work at the track.  Half mile warm up with a four miles fast (for me) then six-tenths of a mile for the cool down.  I'll take it!  5.1 mi in 50:27 a 9:54 pace

Friday I was up and out to the gym early for some strength training.  Nothing to see here move along.

Saturday I didn't push the 5 miles since I had another long run on sunday.  I hung out around my house using the hills as some resistance, and was surprised at the pace.  I also got a little extra running in playing tag with the nice and nephews down in CT after apple picking.  JULIE MAKE ME SOME APPLE PIE!!!!  5 mi in 54:35 a 10:55 pace

Sunday last "long" run before the Rock N Roll Philadelphia half Marathon.  I kept the pace under 11 minutes but it was rough I just felt tired the entire time.  Oh well shake it off half number 7 in 7 days! 8mi in 1:27:46 a 10:58 pace

Miles run last week 28.4

Miles run this year 654.8

Miles left to 1K in 2013: 345.2 (21.58 miles per week over the next 16 weeks down 0.3 from last week)