Friday, October 31, 2014

Wednesday-Thursday, 10/29-30


4 miles easy before coaching. I ended up playing really hard with the 5-6-7th grade PE group I teach on Wednesdays, so the run was a bit of formality. The real workout was at gym class!


Very sore, as expected. The soreness crept in over Wednesday night into Thursday morning and I woke up feeling like I'd tripped over my ego and fallen down the stairs. The worst of it is in the hip flexors, adductors, and hamstrings... Even my back muscles are sore! I felt pretty good running in the afternoon nonetheless... 8.5 mi / 6:55 pace average after a bunch of 7:10-7:30 miles in the beginning.

Tuesday, October 28, 2014

Tuesday, 10/28

10.15 / 63:35 - late evening run after coaching. Felt kind of blah beforehand but felt pretty good after warming up and progressed down to 5:45-5:50 for the last few.

Monday, 10/27

60 minutes / ~9 miles - This was a good run on a beautiful late afternoon with the Gordon College men's squad. They have improved drastically since the beginning of September! Progressed down probably below 6:00 over the last mile or two.

Sunday, October 26, 2014

Friday - Sunday, 10/24-26


8 miles / 7:15 pace on the roads nice and easy before dark.


16 miles / 6:36 pace on the Keene rail trail heading West 8 miles to the turn-around. Took a few miles to warm up into it and felt great on the back half. Last 6 miles are gradual downhill so it was natural to come home a little quicker. Very cool views and some interesting geography on this run... had never gone out that far before.


7 miles / 55+ minutes - super slow, easy run on the trails. The leaves make it hard to do more than bop along awkwardly on these more technical trails. Felt fine. Good to shake it out.

Friday, October 24, 2014

Thursday, 10/23 Workout

3 miles up in 20:05

3 x 2 miles in 10:40 each, 2:00 minutes running recovery between sets (about 3/10 of a mile)

1.3 down for 11 total.

Racing half marathon distance next weekend!!

Thursday, October 23, 2014

Wednesday, 10/22

9 miles / 60:05 - nice and steady cruise. Led a flexibility and strength class beforehand so I was a tad dehydrated to start and very much so by run's end. I held a track session with MVS later on and the weather was so wet and wild only one athlete showed up!

Tuesday, October 21, 2014

Sunday-Tuesday, 10/19-21


1.5 miles easy jog. I knew I should take a day off but couldn't help but follow the routine of lacing up and heading out. I got about 3 minutes in and knew I was not helping my cause, so I rounded back after 7+ minutes and called it a warm up. Good stretch and strength session after.

Monday: 8.6 miles / 60 minutes with Gordon College athletes. Nice easy run. Had anticipated a longer effort but they are scaling back with lots of racing in the near future. Good run!

Tuesday: 11 miles / 66 minutes with workout. I warmed up 3 miles (19:50) and ran 5 x 1 mile on at cruise interval pace, 5:21 average with 2:00 running rest at 6:50 average. 1.7 mi down for 11. Felt very good today.

Saturday, October 18, 2014

Friday & Saturday, 10/17-18


Started from Winnekenni and ran into Matt Germain who also was heading out for a cruise. Met a couple of his teammates and rolled out for a nice slow jaunt through the trails and eventually onto the roads. 7.5 mi / 55 minutes


10 mi / 63 minutes - Good quick run with Matt Germain on the rail trail in Salem. The plan was 2 miles warm up, 6 miles at 5:50-6:00 (Matt's MP) and 2 miles down. My watch was showing some funky splits so I never really trusted it and looking at the map afterward I realized it was way off. Matt's watch seemed more accurate: 6:05 (uphill), 5:51, 5:47, 6:01 (uphill), 5:44, 5:41. Couldn't help but wish I was fit enough for the marathon in 3 weeks. I should pick a race soon though!

Thursday, October 16, 2014

Wednesday and Thursday, 10/14-15


6.5 miles of easy running on the roads. 7:05 average? I needed an easy day after several days of good running!


10 miles / 66:30 - with a 5 mile tempo on the dreadmill in 27:40. 5:40, 5:40, 5:40, 5:40, 5:00. The tempo felt pretty good. I would have run in the rain but arrived late from Pittsfield, MA to a dark and ominous-looking Andover, so treadmill it was. At first, 5:40 felt horrible but by 7-8 minutes into the run it started feeling pretty relaxed and I was tempted to cut it down a bit, but wanted to be disciplined about the plan since it was my first tempo effort in a while. I eventually compromised heading into the last mile by deciding on a fast finish.

Tuesday, October 14, 2014

Tuesday, 10/14

10 miles / 68 minutes at 7am with Matt Germain from the apartment. Good cruise after a sluggish start. Matt is really jacked up for Manchester. On the other hand I'm just grateful to be able to run!

Monday, October 13, 2014

Columbus Day Weekend, 10/11-10/13


7 miles / 50+ minutes feeling quite groggy at 8 am. Hamstring is good.


14.1 mi / 6:33 avg, with Tim from Brighton along the river into Newton, Watertown and Waltham before heading back. Perfect, amazingly pleasant fall weather and a great run all around!


12.2 mi / 6:27 avg solo from the apartment. Kept things nice and steady. Nice run!

Friday, October 10, 2014

Friday, 10/10

Easy 55 minute / 6.5 mi trail run from home just before dusk. It's always good to kick off the weekend with a nice cruise! Leaves were iffy in some spots but was happy to find the Andover HS cross country course was still well groomed from the meet on Wednesday.

Thursday, October 9, 2014

Thursday, 10/9

12.2 / 1:27 It was a stressful day at work and I'll just leave it at that! By the time I got out of there it was too late to make the Gordon practice so I rolled out from home for a nice combination of roads and trails. Road miles were quicker and I took it easy on the trails since a good number of leaves and pine needles have covered the heavily rooted sections. After an hour+ I decided to give my hamstring its first real test. I hit Holt Road going southbound and split mile 10 in 5:21 and mile 11 in 5:18 before cooling it down over the last mile. Good stretch after.

Tuesday and Wednesday, 10/7-8

Tuesday: Nice and easy 4 miles with some of the Whirlaway crew on their cooldown.

Wednesday: 7.5 miles very easy. A few sets of planks, hip raises, pushups and a lot of stretching.

Monday, October 6, 2014

Monday, 10/6

82:30 / 12 miles - With the Gordon team. The running streak continues! The hamstring issue felt like a distant memory, though I am wary of it returning and will act accordingly over the next couple days.

Sunday, October 5, 2014

Sunday, 10/5

49 minutes / 6.3 mi - Nice morning run with Joe Van Gombos at Maudslay.

Saturday, October 4, 2014

Saturday, 10/4

10 miles / 75 minutes - Ran the Merrimack River 10 miler course out and back beginning at the Windham Hotel. Overcast and in the high 50s but humid enough for it to feel kind of warm. Thankful to run 3 days straight for the first time in a few weeks!

Friday, 10/3

45:36 / 6.37 mi started out on some hilly roads and finished up on the Shawsheen River trail.

Friday, October 3, 2014

Thursday, 10/2

48:30 / 6.2 slow easy miles about 50/50 roads and trails.

Thursday, October 2, 2014

Wednesday, 10/2

60 minute strength and mobility circuit. 5 seconds rest between 30 and 60 second intervals.