Mon - 43 min in the rain on Van Cortlandt golf course with Joseph
Tues - Off
Wed - AM - 40 min @ Vanny plus strides
- PM - 20 min warmup, 3 x 600 w/ 5 min rest (1:30, 1:29, 1:29) 4x100 fast, 20 min cool down (it was about 48 degrees and ABSOLUTELY POURING)
Thurs - AM - 50 min w/ joseph
- PM - 30 min easy
Fri - AM - 40 min at good pace with Joseph and Barnaba
- PM - 30 min easy with Nuge at BXR path
Sat - 42 min easy from my house to Vanny - 10k tomorrow
Sun - Kingston Classic 10k. 34:31
20 min warmup, drills, race, 10 min cooldown
the temp was 91 degrees when we started at 1pm and it really felt easy for the first few miles. We were about 15:30-15:40 through the first 5k and then everything went down hill for me. I just couldn't handle the heat. This was my first race in a while and it was the hottest day I have had in so long, it just beat the crap out of me.
Wednesday, April 29, 2009
Tuesday, April 21, 2009
April 13 - 19
Mon - Off - feeling pretty tired and haven't taken a day off in about a month
Tues - 9 miles after work on BXR path. Fastest run I have done on this route.
Wed - AM - 40 min @ Vanny (9am)
- PM - 3 mile warmup, drills, 5 x 600 (1:38) 2MR 3 x 200 (30) jog 200 rest, 3 mile cool down @ White Plains HS. (1:38, 1:37, 1:36, 1:35, 1:35, 1:34) (29, 29, 29). The temp was somewhere in the 40's I believe with some pretty crappy wind. I ran the 600's into the wind twice and in retrospect would have liked to have switched the starting point but whatever. Nuge also locked his keys in his car...pretty funny. What was not so funny was me having to drive him back to his house to get his keys and then drive him back.
Thurs - AM - 30 min and stretch @ Vanny with group (10:45am)
- PM - 54 min @ Rockies with group...had TERRIBLE stomach issues. We were hammering for a little bit and I had to stop about 3 times on the run. I was not happy about this.
Fri - AM - 30 min with Abiyot + strides, (7:30am). We started at a medium pace and got into a quicker pace by the end, I was quite tired by the end of the run...strides were tough today.
- PM - 45 min with Nuge @ OCA in Hastings on Hudson. Also felt like crap today.
Sat - 3 mile warmup, 8 x 80 sec hill, 4 x 100 meter hill strides (fast), 3 mile cool down. I ran these with Beau and we started fairly comfortably and worked into quite a bit faster of a pace on the last couple. We both felt really tired before the workout and as it went on we loosened up and started feeling good.
Sun - 1 hour 51 min @ Rockies with Joseph, Elijah, Barnaba and Mike Owens. We started the run real real easy for about 5-6 miles and then GRADUALLY started picking up the pace. By the end of the run we were hammering the last few miles with Joseph almost starting to race at the end, so we let him go and then he slowed down and started laughing. This run is also probably the hilliest run at the Rockies. It is more or less the perimeter of the park and it just does not stop going up and down. Really Really good run though.
Tues - 9 miles after work on BXR path. Fastest run I have done on this route.
Wed - AM - 40 min @ Vanny (9am)
- PM - 3 mile warmup, drills, 5 x 600 (1:38) 2MR 3 x 200 (30) jog 200 rest, 3 mile cool down @ White Plains HS. (1:38, 1:37, 1:36, 1:35, 1:35, 1:34) (29, 29, 29). The temp was somewhere in the 40's I believe with some pretty crappy wind. I ran the 600's into the wind twice and in retrospect would have liked to have switched the starting point but whatever. Nuge also locked his keys in his car...pretty funny. What was not so funny was me having to drive him back to his house to get his keys and then drive him back.
Thurs - AM - 30 min and stretch @ Vanny with group (10:45am)
- PM - 54 min @ Rockies with group...had TERRIBLE stomach issues. We were hammering for a little bit and I had to stop about 3 times on the run. I was not happy about this.
Fri - AM - 30 min with Abiyot + strides, (7:30am). We started at a medium pace and got into a quicker pace by the end, I was quite tired by the end of the run...strides were tough today.
- PM - 45 min with Nuge @ OCA in Hastings on Hudson. Also felt like crap today.
Sat - 3 mile warmup, 8 x 80 sec hill, 4 x 100 meter hill strides (fast), 3 mile cool down. I ran these with Beau and we started fairly comfortably and worked into quite a bit faster of a pace on the last couple. We both felt really tired before the workout and as it went on we loosened up and started feeling good.
Sun - 1 hour 51 min @ Rockies with Joseph, Elijah, Barnaba and Mike Owens. We started the run real real easy for about 5-6 miles and then GRADUALLY started picking up the pace. By the end of the run we were hammering the last few miles with Joseph almost starting to race at the end, so we let him go and then he slowed down and started laughing. This run is also probably the hilliest run at the Rockies. It is more or less the perimeter of the park and it just does not stop going up and down. Really Really good run though.
Friday, April 10, 2009
April 6th - 12th
We are finally starting to get better weather and that is making a huge difference in training and attitude. We have had a couple of days that were in the low 60's, so we are getting there. Things have been slow getting on the track but it is in the immediate future. I have been doing a bunch of tempo paced workouts and hard runs, so the track will come as soon as the weather stays consistent.
Mon - 1 hour with Joseph and Barnaba @ Vanny
Tues - AM - 25 min warmup, planned on a workout, but the weather was cold and windy and my body didn't get going, so I only got through 2x400 and then just did some strides. It was too early for me and my body was not responding.
- PM - easy 36 min with Nuge on BXR path
Wed - 25 min warmup, 25 min tempo at about 5:30 pace @ Rockies, 25 min cooldown. The pace was solid but it was also very hilly so it was more of an effort pace.
Thurs - AM - 1 hour 8 min with Joseph and Barnaba on OCA trail. The second half of the run we were running pretty dam fast, with the last 3-4 miles at a much faster pace and my legs were pretty tired from the workout the night before. A couple of times I started to slow down just to run easy but Barnaba kept telling me to get back up, so I did.
- PM - 30 min easy easy pace with Nuge at Hartsdale Nature Preserve
Fri - AM - 50 minutes also very easy with Joseph and Barnaba at Vanny. My legs are super sore from the past 2 days and I needed to recover today. I would estimate the pace between 7:15 and 8 minutes for most of the run.
Sat - Rainy and 50 degrees - 3 mile warmup at Rockies, some drills, 4 x 1 mile loop (3.5 min hard, and recovery to the start)followed by 4 x 75 second hills. The first 2 min of each interval was a long hill and then flat and then gradual downhill. I started the workout with Joseph, Stephen and Stuart. The four of us ran together for the first one, Stuart fell off after the first, so it was the three of us till the middle of the 3rd one, then I fell off. I was trying to hang in there though. Stephen and Joseph did 6 loops and averaged about 5:50-5:55 pace. Stuart and I finished the 4th loop together and our 4 loops were 23:45. So a fairly solid pace.
Then I finished the workout off with 4 hard 75 second hills.
Sun - 13 miles on the Colonial Greenway. Had a little bit of a rough day caused by the fact that I was up drinking till 3 am with Jon, Matt and Ryan at Rambling House. I didn't really get going till about 1pm and that was only due to the fact that I had to be done by 4pm for Easter dinner.
Mon - 1 hour with Joseph and Barnaba @ Vanny
Tues - AM - 25 min warmup, planned on a workout, but the weather was cold and windy and my body didn't get going, so I only got through 2x400 and then just did some strides. It was too early for me and my body was not responding.
- PM - easy 36 min with Nuge on BXR path
Wed - 25 min warmup, 25 min tempo at about 5:30 pace @ Rockies, 25 min cooldown. The pace was solid but it was also very hilly so it was more of an effort pace.
Thurs - AM - 1 hour 8 min with Joseph and Barnaba on OCA trail. The second half of the run we were running pretty dam fast, with the last 3-4 miles at a much faster pace and my legs were pretty tired from the workout the night before. A couple of times I started to slow down just to run easy but Barnaba kept telling me to get back up, so I did.
- PM - 30 min easy easy pace with Nuge at Hartsdale Nature Preserve
Fri - AM - 50 minutes also very easy with Joseph and Barnaba at Vanny. My legs are super sore from the past 2 days and I needed to recover today. I would estimate the pace between 7:15 and 8 minutes for most of the run.
Sat - Rainy and 50 degrees - 3 mile warmup at Rockies, some drills, 4 x 1 mile loop (3.5 min hard, and recovery to the start)followed by 4 x 75 second hills. The first 2 min of each interval was a long hill and then flat and then gradual downhill. I started the workout with Joseph, Stephen and Stuart. The four of us ran together for the first one, Stuart fell off after the first, so it was the three of us till the middle of the 3rd one, then I fell off. I was trying to hang in there though. Stephen and Joseph did 6 loops and averaged about 5:50-5:55 pace. Stuart and I finished the 4th loop together and our 4 loops were 23:45. So a fairly solid pace.
Then I finished the workout off with 4 hard 75 second hills.
Sun - 13 miles on the Colonial Greenway. Had a little bit of a rough day caused by the fact that I was up drinking till 3 am with Jon, Matt and Ryan at Rambling House. I didn't really get going till about 1pm and that was only due to the fact that I had to be done by 4pm for Easter dinner.
Friday, April 3, 2009
Getting Going
Since I am back in NY and have a consistent group to train with I will keep better track of my workouts and run and so forth. I will try to put some pictures up and all that stuff cause apparently all my other peeps who are doing the blogs are doing a much better job than me. I will get on the ball here.
Also, tonight I will be attending the first ever game at the new Yankee Stadium...Pretty dang excited to go there. They are playing the Cubs and hopefully does not get rained out because it crappy right now.
March 30th - April 5
Mon - 10 miles with Stephen from Van Cortlandt to the Railroad bed trail - easy pace
Tues - 7 miles at Vanny. Avg 6 min pace for the run
Wed - Vanny workout, 20 min warmup, 2 laps (1.44 miles per loop...so, 2.88 miles) on the flats with Abraham N'Getich, Joseph Ekuom, Barnabas and German guy
> 15:35 (7:53, 7:42) (5:24 pace)
3 min recovery
> 1 half lap, faster pace (3:30 hard)
> 4 x 30 sec hard 30 sec easy
This was a good tempo workout for me, felt pretty easy running that pace, so I feel that I am getting back into better shape.
Thurs - 1 hour at Vanny (4th day in a row here) supposed to be at an easy pace. Joseph, Elijah, Barnabas and I started out very easy and then gradually got into a quicker pace. Twice we had to tell Joseph to slow it down, but sometimes that doesn't always work. The last few miles were at a pretty fast pace...maybe 5:40's? With the last half mile - mile probably at 5 min pace or faster. Wasn't terrible but I was not really in the mood to be doing that. It was ok though, and gave a good laugh at the end.
Fri - Easy 1 hour run...I felt terrible. I wanted to cut it short after about 30 min, but I kept trudging. Also I went to the first ever Yankee game at the new stadium, it was quite awesome.
Sat - 20 min warmup, 18 min cooldown
> 2 x 2 min uphill
> 5 x 80 sec uphill
> 4 x 20 sec uphill (form work)
I am still building up the workload, but the workout was pretty good quality. I was working at a fairly good intensity.
Sun 15 miles at Rockies with Beau, Conor, John Cunningham and Mike Owens. We ran a pretty good pace for most of the run, I would say the average was around 6:20 pace or so. I did have to stop about 4 friggin times in the run for bathroom breaks...not the best thing cause I got cut up nicely by thorns. Also found a tick on me later in the morning when I got home.
I thought this was a good week, 70 miles on the dot. I wanted to do a little bit more but I thought back on how I had been sick and figured it was better to not kill myself this week. Next week I plan to be in the mid 70's, probably with a day off too.
The definition of insanity is doing the same thing over and over and expecting different results ~ Ben Franklin
Also, tonight I will be attending the first ever game at the new Yankee Stadium...Pretty dang excited to go there. They are playing the Cubs and hopefully does not get rained out because it crappy right now.
March 30th - April 5
Mon - 10 miles with Stephen from Van Cortlandt to the Railroad bed trail - easy pace
Tues - 7 miles at Vanny. Avg 6 min pace for the run
Wed - Vanny workout, 20 min warmup, 2 laps (1.44 miles per loop...so, 2.88 miles) on the flats with Abraham N'Getich, Joseph Ekuom, Barnabas and German guy
> 15:35 (7:53, 7:42) (5:24 pace)
3 min recovery
> 1 half lap, faster pace (3:30 hard)
> 4 x 30 sec hard 30 sec easy
This was a good tempo workout for me, felt pretty easy running that pace, so I feel that I am getting back into better shape.
Thurs - 1 hour at Vanny (4th day in a row here) supposed to be at an easy pace. Joseph, Elijah, Barnabas and I started out very easy and then gradually got into a quicker pace. Twice we had to tell Joseph to slow it down, but sometimes that doesn't always work. The last few miles were at a pretty fast pace...maybe 5:40's? With the last half mile - mile probably at 5 min pace or faster. Wasn't terrible but I was not really in the mood to be doing that. It was ok though, and gave a good laugh at the end.
Fri - Easy 1 hour run...I felt terrible. I wanted to cut it short after about 30 min, but I kept trudging. Also I went to the first ever Yankee game at the new stadium, it was quite awesome.
Sat - 20 min warmup, 18 min cooldown
> 2 x 2 min uphill
> 5 x 80 sec uphill
> 4 x 20 sec uphill (form work)
I am still building up the workload, but the workout was pretty good quality. I was working at a fairly good intensity.
Sun 15 miles at Rockies with Beau, Conor, John Cunningham and Mike Owens. We ran a pretty good pace for most of the run, I would say the average was around 6:20 pace or so. I did have to stop about 4 friggin times in the run for bathroom breaks...not the best thing cause I got cut up nicely by thorns. Also found a tick on me later in the morning when I got home.
I thought this was a good week, 70 miles on the dot. I wanted to do a little bit more but I thought back on how I had been sick and figured it was better to not kill myself this week. Next week I plan to be in the mid 70's, probably with a day off too.
The definition of insanity is doing the same thing over and over and expecting different results ~ Ben Franklin
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