Sunday, December 25, 2016

Training Week: December 19 - December 25



Week of December 19 - December 25

12-19 - [Monday] - PM: 8 miles. Most definitely have the start of a little IT flare up...

12-20 - [Tuesday] - AM: 5 miles easy. PM: 8 miles (49:54).  2 w/up then 4 @ 5:42 (pipe dream marathon pace at this point) then 2 c/dwn.  Kind of an ad-hoc workout I could handle with the IT band barking pretty loudly.  Probably not a good idea but I got it done and was able to walk out of there on my own power.

12-21 - [Wednesday] - PM: 10 miles. Got on the mill the same time as a local college guy was hammering a workout on the other one. He juiced it up to 13 mph and I was cranking a lowly 10 mph on the other one and bam! ...the circuit blew.  Both of us stopped dead in our tracks.  He only had 5 min left in his workout and I was only about 12 minutes into my run.  After a 15 min break, I was able to resume when the maintenance guy popped the breaker back.  It was hot as hell in there too. I had all the windows open and was drenched in sweat.  They've been having problems with the heating in the building and now it's full on tropic in there.  I hope to get back outside a little this week after all this excitement.

12-22 - [Thursday] - AM: 5 miles. PM: 10 miles.

12-23 - [Friday] - PM: 18 miles roads (Wakefield, Milton, Acton (ME)).  Happy Birthday Tabby!

12-24 - [Saturday] - PM: 6 miles easy. Then about 10 minutes stretching in the hot tub for the first time this winter...felt good.

12-25 - [Sunday] - Merry Christmas.

70 miles on 8 runs.

Felt better this week health-wise but the leg was bothering me (just slightly) most of the week.  After that 2 hr treadmill run at the end of last week I started dealing with some IT and knee pain that is just normal treadmill overuse pain I usually deal with in January...so I'm ahead of the game this year. Shut it down later in the week after a nice easy long winter run on the roads.  Got a nice long run from the Poor People's Pub with Jonathan Miller on Friday.  Was in Wakefield for the day helping my parents close up the house for the winter... Afterwards, met Jon and got a good long easy run in with some hills sprinkiled in. Weather was good. Roads very quiet and in good condition.  Really good winter loop as the traffic was non existent and roads were very well clear.  Also, officially town-bagged Milton (ahead of this winter's Moose Mountain SS race). Haven't gotten a new NH town in a long time (only 1 last year with Epping).  I'm basically down to doing it by accident nowadays.




Sunday, December 18, 2016

Training Week: December 12 - December 18

About as close as you can get with both of them looking in the general direction of the camera...


Week of December 12 - December 18

12-12 - [Monday] - AM: 8 miles. PM: 10 miles.

12-13 - [Tuesday] - AM: 6 miles. Got a little screwed w/ the schedule and couldn't get the full planned run in or another run later.  Daddy duty in the PM.  Also took a scary wipeout head first on the snowy shoulder right in front of oncoming traffic on 113 during the run.  A car swerved to avoid me and another guy stopped and got out to make sure I was ok as I laid there in the snow and gravel.  It was one of those worst case scenarios you think about when you are running against traffic on snow and ice...slipping and falling right as a car is going by. Good thing I fell the other direction into the shoulder. Was a little p*ssed after that and bailed at 6. Could have probably fit in 8 before my next conference call but probably needed the rest anyways. Scratched up my iPod pretty good in the fall. It still works though, as the 80s big hair music still sounds decent through my headphones.

12-14 - [Wednesday] - AM: 6 miles roads. PM: 12 miles with the middle 10 miles in 60:00. (73:56).

12-15 - [Thursday] - PM: 10 miles.

12-16 - [Friday] - PM: 10 miles.

12-17 - [Saturday] - PM: a few ski runs up and down the back trails breaking in the xc skis until I wiped out... then 12 miles.

12-18 - [Sunday] - PM: 16 miles.

90 miles on 9 runs.

Felt better as the week went on as far as my cold goes (it was pretty much gone by Tuesday).  But my allergies were kicking my ass to the curb by Sunday.  Had to go short on Tuesday which kind of put me behind a little, but I'm over-planning with the expectation that I may come up a little short each week. So I'm still getting a decent block of mileage in.  Another good easy tempo effort on Wednesday and I'm starting to feel those 10 mile runs are getting a lot easier.  I may back down a bit this coming week or two as 90 is a bit too high for me at this point I think.  75-85 is a good target to hit with regularity...if only it was that easy all the time.

In other related running news. It was very cool (and I was pleasantly surprised) to see that I got NH Runner of the Year this year. I haven't gotten it since 2008 and 2009.  I was on a good tear last year and then got hurt which basically killed my chances...but I did get recognized for the first half of 2015 when they do the mid-year recap.  This year, even though I didn't race past the VT 50 at the end of September, I did get 31 races in and won 17 of them (not including my RTB legs) without any weekly series races (which generally give me even more 'W's), so it was a good stretch considering.  I had a few ok races time-wise, but it was just more of a widespread year of going to a bunch of races consistently up through the late summer and doing well at some of the bigger events.  Being the first NH runner at Mount Washington definitely helped...and winning the Seacoast Series is generally a good step in that direction.  Special thanks to Nancy Eckerson and Andy Schachat for putting this list together and recognizing me this year.  Andy joked around with me this year a couple times about how I last won the NH Runner of the Year in 2009 and that 'it's been a long time'....'2008 and 2009 were a long time ago'.   He told me that I needed to do something else soon so he could stop having to go so far back to say something about me when he announces me at races.  I thought that was funny but he was right.  After Mt. Washington, he came up to me and indicated that the Crossan Cup was a good step in that direction.  Now he has something a little more recent to say about me this coming year :).  Hopefully I make it to the starting line!

Need to start my Christmas shopping this week...


Sunday, December 11, 2016

Training Week: December 05 - December 11

Week of December 05 - December 11

12-05 - Monday - PM: 8 miles.
12-06 - Tuesday PM: 10 miles on the Kanc (65 min). A little slick in spots.
12-07 - Wednesday AM: 5.3 miles easy roads with Darin.  To quote my mother it was 'snowing to beat the band' outside. PM: 11.1 miles roads.  The 'Madison Elementary OKT'.  That is 'Only Known Time'. 1:14:25 for 11.1 miles made up of 43 laps around the f*cking elementary school.  One dicey corner with snow and ice and the rest of it was clear but wet.  What a mess.  I initially drove down to the Mill to use the treadmill but it was a full up nightmare down there. Both treadmills were taken, but by real runners, so I couldn't complain too much.  Just bad timing I guess. I got there just in time to see Darin a mere 5 minutes into his second workout of the day and Don only 15 minutes into his... so I couldn't just sit there and wait...I drove back home, suited up, slapped on a dim headlamp that hasn't been charged (or used) since Reach the Beach and ran down to the school, banged 43 laps around the school, and then headed back home. There's one tiny hill in the back so it's got a good mix of quick up/down but it's not even a quarter mile around each lap so it was a exercise in futility.  Dedication or stupidity... it's a fine line in times like this.  I should have asked Darin if I could use HIS TREADMILL THAT HE HAS AT HIS HOUSE while he was using the one at the mill...but I digress.
12-08 - Thursday - AM: 6 miles easy on the roads. PM: 10 miles. 
12-09 - Friday PM: 8 miles.  Got screwed earlier in the day with an install for a customer and couldn't get out for a lunch run because it went hours over what I thought.  Probably for the best as I feel like crap. Came down with a head cold.
12-10 - Saturday - AM: 10 miles at the mill. 64:30.  First 6 quick and then last 4 easy.  Was pressed for time again because of the birthday party for Tabby.  Got to the Mill nice and early in the morning, which I NEVER do and had to wait for a machine for 25 agonizing minutes (while a couple walked and talked and had a grand ole' time on the treadmills).  Kind of irked me but they paid their money so they have the right.... But 2nd time in a week I had to either wait or got screwed out of a run because of others using the treadmill (how dare people use the treadmill other than me!).  This may have only happened to me 2 other times in 4 years ...but 2 in one week was a little tough.  I had to run faster than I wanted to get it in in time so I could get my errands done before the party.  I had to cut it short too as I planned on a 12 miler or more initially.  This week is falling apart slightly...
12-11 - Sunday - PM: 14.7 miles roads. COLD! Got this in very late in the afternoon (finished just before it started getting dark) after everyone went home from the weekend.

83.1 miles on 9 runs.

The week got derailed a bit and it seemed that divine intervention was trying to throw everything it could at me to try to screw my training plans ... the 11 headlamp miles around the school and the tough 10 early on Saturday after everything in my head told me to just bail, were definite wins.  That and the 14+ late on Sunday in the bitter cold.  I was also sick most of the 2nd half of the week (and still am).  So getting in as many miles as I did this week is a shock really.  I had originally planned on a double on Friday that didn't happen and a longer run on Saturday that was cut short but alas I'll certainly take 80+ again this week.





Sunday, December 4, 2016

Last 4 weeks

Some catch up since early November...just some base building miles and the beginnings of some short / moderate workouts...still trying to heal up w/ the rib situation...

Week of November 7 - November 13

11-07 - Monday - AM: 30 min core routine. PM: 10 miles.
11-08 - Tuesday - PM: 10.6 miles easy roads w/ Darin. Beautiful day!
11-09 - Wednesday AM: 30 min core routine. PM: 9.35 miles.
11-10 - Thursday AM: 30 min core routine. PM: 8 miles easy.
11-11 - Friday - PM: 10 miles.
11-12 - Saturday - PM: 9 miles.
11-13 - Sunday - AM: 3 mile hike. PM: 30 min core routine.  

57 miles on 6 runs.

A little more miles this week and some core work with a day off again.


Week of November 14 - November 20

11-14 - Monday AM: 4 miles trails/roads. PM: 8 miles.
11-15 - Tuesday AM: 5 miles roads. PM: 6 miles.
11-16 - Wednesday - PM: 10 miles.
11-17 - Thursday - PM: 10.5 miles easy lake bang with Darin.
11-18 - Friday AM: 10.4 miles easy roads/dirt roads with Darin.
11-19 - Saturday - AM: 3 mile hike.
11-20 - Sunday - AM: 5.3 miles roads/trails easy. PM: 6 miles.

65.2 miles on 9 runs.

Aggravated my ribs/side a bit with some of the core work last week so laid off it this week. Had some side stitches pretty bad at the end of the week but landed 65+ on just 6 days with another day off again... I have taken a day off per week but have done a fair amount of walking/hiking on that off day.  More moving in the right direction.


Week of November 21 - November 27

11-21 - Monday AM: 5 miles easy roads. PM: 8.5 miles as 20 min w/up + short tempo 5k @5:30/m (17:04) + 20 min cooldown.
11-22 - Tuesday - PM: 8 miles roads.
11-23 - Wednesday AM: 5 miles easy roads. PM: 10 miles.
11-24 - Thursday AM: 8 miles.
11-25 - Friday AM: 5 miles easy roads. PM: 10 miles (tempo) (60:00).
11-26 - Saturday - PM: 6 miles easy.
11-27 - Sunday - PM: 11.6 miles roads w/ Darin.

77.1
 miles on 10 runs.

Short tempo on Monday that felt a little harder than I would have liked but it wasn't too bad for a rust buster. Legs and back were surprisingly stiff on Tuesday. Good uptempo 10 miles on Friday.  Heading in the right direction... Felt pretty good by week's end except the ribs are on and off sore still.

Week of November 28 - December 04

11-28 - Monday AM: 5 miles easy roads. PM: 10 miles.
11-29 - Tuesday PM: 6 miles (38:00). Very busy at the Mill. Had to wait 30 minutes for a machine. Only got slightly more than half my planned run in but did 6 x 400m at 5 min pace with 40 sec rest in between each, midway through the run. Good short workout.
11-30 - Wednesday AM: 8 miles easy roads w/ Darin. PM: 8 miles.
12-01 - Thursday PM: 9 miles.
12-02 - Friday AM: 5 miles easy roads with Darin. PM: 10 miles (tempo) (60:00).
12-03 - Saturday - PM: 12 miles.
12-04 - Sunday - AM: 14 miles Freedom roads.

87 miles on 10 runs.

Halfway through the week, clicked over into December. The November recap looks to be pretty good as I hit 279 miles with 3 days off.  So I was in the 300 ballpark if I hadn't bailed on those 3 days. That puts this as my 4th best month of the year believe it or not.  Not too bad for a normally quiet time of year.  A very short workout on Tuesday and another 60 min 10 miles on Friday, which is good. I want to try for one of those a week (or alternative) where I can fit it in. Finished the week off with a couple of longer runs. Ribs were actually pretty painful during some of the runs this week. Towards the end of the run on Sunday morning I struggled a bit with them over the last few miles.