Tuesday, January 15, 2019

Weeks 3-7


Monday 1/14 - 7 miles / 6:58 pace on the treadmill before track practice. Felt pretty good!
Tuesday 1/15 - 6 miles / 7:28 pace with the girls' squad.
Wednesday 1/16 - 6.1 miles / 6:58 pace with Drew out to Evans Rd and back. First time running three days in a row in a while, so, that's something!
Thursday 1/17 - 30 minutes on the spin bike. Heart rate around 120 so pretty easy. It was good to get the legs moving. Thought it would be smart to take a day off of running and treat this as an active recovery day.
Friday 1/18 - 7 miles / 6:58 pace with the boys crew. Rolled the last few!
Saturday 1/19 - Off. Travel and family things consumed the day. I brought running stuff with me but just got lazy and didn't want to separate from the good times.
Sunday 1/20 - Off. Snowed all day. Roads were garbage and no gym available.

Good week! 27 miles. Body is cooperating.

Monday, 1/21 - Off - grading up the wazoo. Should have run. 50 push ups.
Tuesday, 1/22 - Off - Finals week. Simply exhausted.
Wednesday, 1/23 - Off - Finals week. Could have run!
Thursday, 1/24 - Off - Finals week. Should have run!
Friday, 1/25 - Off ...
Saturday, 1/26 - Off ..
Sunday, 1/27 - Off .

Lost week. Not good!

Monday, 1/28 - Off !
Tuesday, 1/29 - 4.25 miles / 8:30 pace slow and easy with the girls 4x800 squad headed to states. R Knee was cranky which is always the case after such a long hiatus from running.
Wednesday, 1/30 - Off. 100 pushups (25, 30, 30, 15)
Thursday, 1/31 - 3 miles / 7:45 pace. R knee less cranky than Tuesday but still there.
Friday, 2/1 - Off -
Saturday, 2/2 - Off - 100 pushups (5x20)
Sunday, 2/3 - Off - State Championships. Girls won for the first time in 41 years! Boys third to Ports and Hanover. Top finishes in boys 4x800, high jump, 1500 and girls 55, 300, 4x200.

Two runs. Bad week. Beginning to incorporate some strength work with the back cooperating.

Monday, 2/4 - Off
Tuesday, 2/5 - Off - 120 push-ups (4x30)
Wednesday, 2/6 - 4.5 miles / 7:41 pace. I need a lot more of this kind of run. 181.
Thursday, 2/7 - No run. 2 x 12 (resisted clam shells, glute kicks, bridges), 3 x 12 (75 lb dead lift, 85 lb squats, 30 lb step ups) 1 x 12 single leg hip raises.
Friday, 2/8 - Off
Saturday, 2/9 - push and pull day at the gym. 3 x (10 lat pull-downs 85 lbs, 12 bicep curls 20 lbs, 15 free weight bench press 50, 10 x 50 lb shoulder press, 12 30 lb tricep curls, 85 lb seated rows) some light core and stretching.
Sunday, 2/10 - 6 hours of skiing at Sugarbush. Wrecked as I write this on Monday morning.

Monday, 2/11: Leg day #2. 3x12 of 115lb deadlift. 3x12 of 95 lb squat, 3x12 40 lb single leg step ups.
Tuesday, 2/12: Off
Wednesday, 2/13: 130 pushups (40, 30, 30, 30). Almost fully recovered from Sunday.
Thursday, 2/14: Leg day #3 3x12 of 115 lb deadlift,, 3x12 of 95 lb squat, 3x12 40 lb single leg step ups. Hardly sore the following day so I think I have the form down and will be ready to increase weight next time.
Friday, 2/15:
Saturday, 2/16:
Sunday, 2/17

Friday, January 11, 2019

The pace of life

12/20 - Off
12/21 - Off
12/22 - 2 miles / 8:00 pace
12/23 - 2.5 miles / NT
12/24 - 1 mile of strides / NT
12/25 - 2.7 miles / 9:30 pace
12/26 - No data? Assuming no run.
12/27 - Red eye to Dalllas. No run.
12/28 - 3 miles / 7:30 pace with Alex
12/29 - Red eye home. No run.
12/30 - 18 holes of disc golf at Squamanagonic. No run!
12/31 - 2.5 miles / 8:15 pace
1/1 - 3.1 miles / 8:30 pace
1/2 - Girls Wildcat Relays. No run.
1/3 - 5 miles / 8:45 pace
1/4 - Off
1/5 - 1 mile at gym / 8:00 Achilles/calf cranky.  
1/6 - Coached at Seacoast Championships. Lots of big PRs! No run.
1/7 - 5.2  miles / 8:33 pace
1/8 -  3.2 miles / 7:50 pace
1/9 -  Off. 50 push ups.
1/10 - 8.2 miles / 7:04 pace. Cold dark windy solo Homecoming loop from the high school before coaching at the track. This will feel easy eventually but my training pace is a lot closer to 8:00/mi right now. 

46.4 miles in... 22 days. Cranky lower back has me running short and slow with days off whenever it gives me signs I could throw it out. Lots of positive stuff in here since my training was virtually non-existent before I started blogging again. Run on the 10th shows I'm close to the point of being able to run with people which is something I've always loved about the sport.

Thursday, December 20, 2018

Blogging for the sake of it

I am barely a runner these days and I've arrived at the scatter-brained idea that if I post my training, no matter how sparse and uninspiring, perhaps I'll hold myself more accountable to the act of training and abate my progression into a somewhat sedentary middle-aged high school teacher/coach/dad-to-be.

I've noticed over the last couple years that a lot of the bloggers of old have moved on to platforms like Strava and I like aspects of Strava but to me it lacks the intimacy of blogging... Using Strava I don't feel as connected to the running community and therefore less inspired to keep at it. So, that said, I'm moving back to the blog. Hoping to make 2019 more remarkable than the past few years. I have no goals at this point other than to advance my very general fitness to something worth noting or looking back on in the years to come. My last "good" year was 2014, and as we approach the New Year I'm appalled that it will have been five years since I felt competitive in a race. Time will tell, but at least I'll have a comment and something to look back on, even if it's just to become more aware of putting up a lot of zeros.

12/13 - 59:39 - bike ride / 20.5 miles. Hammered the second half to bring the average above the 20 for the first time in a long time. Flat route. Beautiful day.

12/14 - 24 min 3.1 miles easy on the roads.

12/15 - Coached the team opener at the Paul Sweet oval. Rusty and inexperienced but lots of wins in the distance events. Boys 3k, boys 600, girls 600, girls 1000. No run, but stacked wood and did 100 push-ups.

12/16 - Skied at Sugarbush. Fun long day made longer by a gnarlier than average crash in the glades. Stiff and sore.

12/17 - 60 minute spin on the trainer / ND. Felt average.

12/18 - Myrtl + lunge matrix and 20 minutes easy / ND.

12/19 - Off

Thursday, June 22, 2017

Entering recovery week #9

Surprisingly, I got cleared to run! Recovery this time around has gone light-years better than last time and so I'm able to jog a bit.

6/21 - 1.4 miles in 12 minutes out and back on an old railroad bed. Celebrated Lauren's passing of the Family Nurse Practitioner boards at dinner!

Thursday, June 15, 2017

Post-surgery #2: Week 7

Ahoy!

It's been half a year since my last post, so here's the latest:
  • I had a surgery on my "good knee", identical to the surgery on the "bad knee". I'm a little over 7 weeks into a 12 week recovery before I'm allowed to run. It's driving me a little batty. I can bike though.
  • I'm moving to Northwood, NH in July, so that's cool. 
  • No concrete plans to race this year. Maybe by the fall I'll be up and moving, but that's also a busy time of year with the XC team.

Monday, December 5, 2016

A return to the blogosphere

Well, I have no recent races to speak of but I've been advancing my fitness and overall health enough to feel like it's time to record my activities once again.

It has been an interesting transition taking a teaching position and coaching role up in Durham at Oyster River High School. As head coach of the boys' HS team, I helped ferry the team to the New England Championships and help senior Patrick O'Brien stamp his ticket to footlocker Nationals in San Diego this coming weekend. I have to keep reminding myself how rare that second feat is. Patrick was a 9:19 3200m runner coming into the season... which is very good, but not to the caliber of the typical footlocker finalist. Figuring out what style of training helps him to improve was super interesting and he possessed the right porpotions of determination and intelligence to get to the finish line of the regional in 3rd place, well inside what he needed to do. He also set a course record on the NH Meet of Champion's course at 15:03. I think that one will stand for at least  a couple years.

So I've run a bit with the team and I have been out mostly on the trails on the weekends when I'm not coaching a meet. It has been cool to convey my philosophy about training and racing to young runners and see them have success. The saying, "Do as I say, not as I do" totally applies here, as I definitely don't train myself as I train my athletes. When I train myself, I tend to run too hard, too often, and I'm not patient enough to see the bigger picture. Also, I rarely have the patience to properly warm-up or do the PT that comes along with running higher mileage.  Hopefully having recognized these things about myself can force a change as I am now officially 30-years-old and want to experience a few more years of fast running. What do I have, 8-12 years of my best running left? Some guys are not even so lucky. I'm hopeful that the next few years will be ones I look back positively on in terms of running, unlike the past two years of one step forward, two steps back.

The plan from now to the New Year is just to get in steady miles in the 30-40 range with 3 core or strength workouts a week and a long run of 10-12 miles. I'm also going to experiment with some exercises to help straighten out my hips and lower back. With any luck, I'll feel ready to hit the snowshoes when the NH SS GP begins!

Anyway, here goes an attempt at regular blogging.

Tuesday, October 18, 2016

Something blog-worthy

Just a quick update to report that roughly 6 months post-surgery I'm fully able to run again without any pain or lingering inflammation or weakness afterwards. I'm not running a lot - fitness and schedule being most of the issue - but I have been able to run up to 10 miles once in a while and yesterday I ran my first track workout. 

I ran with the JV boys as they prep for their state meet on Thursday.

We did 800, 400, 800, 400, 800, 400 at goal 5k pace. I ran with a different kid each time and went 2:33, 76, 2:40, 79, 2:46, 75. I felt a bit like Bambi out there but it was still pretty cool to run fast for a little while.

The goal is to run a turkey trot in late November and maybe help out on a Mill Cities relay squad in mid-December..

Meanwhile, coaching the Oyster River boys team has been super fun! Championship season is here!

Wednesday, June 15, 2016

Week 17: Hitting the ground... cycling

Monday: 15 mile ride easy. Trying to get back into exercise on the right... wheel? Okay, I'll stop.

Tuesday: 26 miles steady to Topsfield collecting a disc I lost over the weekend. Strangers contacted me and hid it well so I could collect it. Nice!

Wednesday: 43 miles / 2:23 and change, with Sharon weaving to Topsfield and back. Felt good for the first 30 or so and struggled thereafter. Sunburned but satisfied. Off to a good week!

Thursday: 1.6 miles easy shaking the legs out. Good stretch after.

Friday: 6.7 miles / 59 minutes on trails at Ward. It was warm but I felt good after half a mile of shuffling!

Saturday: 6am: 62-63 miles @ 20.1 mph with the breakaway crew. It was cool to do a real group ride for maybe only the 5th time in my life. Hung tough (read: drafted like a banshee) the last 10 miles as the pace picked up. Pulled a few times but mostly just hung onto the wheel in front of me. There was a bit of a sprint finish toward the end which I had no part of. A few maniac drivers on the road but I guess that's just how it is. It's probably stressful for some people trying to get to work and having 16 or so cyclists to get past. Good ride all around!

Week 16: The lost week

No need to itemize this week as I was completely inundated by DC trip duties Monday-Friday. My cousin Colin arrived Friday night and we celebrated his birthday over the weekend. Highlights include 4 rounds of disc golf, a trip to Mohegan Sun, and lots of good food. Starting anew in week 17.

Tuesday, May 31, 2016

Week 15: Steady as she goes..

Monday: Run with Alex... calling it 5 miles. My GPS had 5.6 and Alex had 4.8 but it was all on trails in the winding and technical Ward Reservation. This was my first time there since surgery and it was soo very good to be back. I'm very unfit, so this was a moderate-to-hard effort for me. Meanwhile Alex is very fit, but coming off of a couple wins this weekend and needed a nice shake-out. I imagine this will be the kind of run we do together for quite some time. Goal is to run 7 miles at some point this week. I also want to run or bike 5 days total. I would also like to see a mile sub-7... we'll see if I can find a nice long downhill somewhere :)

Tuesday: 5.3 miles. Solo run at Ward on the same loop as yesterday. Love that place! Ran a bit slower than yesterday in the 88 degree heat and also probably because I wasn't chasing Alex prancing through the woods ahead of me. I used the downhill coming back to the car and continued past it to get a quicker mile and ended up well sub-7 with a 6:35 dropping 35 feet. My stride felt the best it has yet! Knee feeling almost completely normal!

Wednesday: 6 miles in Ward. Really nice weather for international running day but in terms of energy I felt like garbage. No pop in the legs. This is probably a result of running 3 days consecutively for the first time since maybe October! Tomorrow off for sure. Absorb the work!

Thursday: 4.8 miles roads during coaching.  Couldn't help but run in perfect conditions.  3.4 MI tempo for my 54 yo runner at 7:40 pace. She was pumped! So was I. Tomorrow a jog is not likely with 8th grade promotion. We'll see.

Friday: Off, as expected!

Saturday: 3 miles easy / 21 minutes

Sunday: Off, preparing for DC Trip