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.
Tuesday, April 21, 2009
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
Tuesday, March 31, 2009
Back in NYC
I recently arrived back here in Yonkers about 5 days ago and so far so good. It is still taking me a little bit to get over that crap that I went through for the past like 5 weeks. The flu, knee pains, calf pains, fevers and finally I am getting over a sinus infection and ear infection which was caused by the fever. The past couple of days have been good training, fairly consistent with one or 2 harder days in there, but nothing really intense enough to consider a hard workout. My second day back I went with Stephen Chemlany, Richard Kiplagat and Beau Bettinger on a 10 mile run up at the Rockies which started real easy and finished the last 3-4 miles at about 5:45 pace...Stephen and Richard estimated. I didn't feel bad, but not great either. It is just getting used to running faster again. I felt as though I was in strong form when I was in Maine early in the winter, but then lately just feel sluggish and slow getting used to workouts again. Workouts were spread out and inconsistent during the last 5-6 weeks but I do not feel as though I am in bad shape, just not good shape. I think it will only take a few weeks before I am fairly good shape again. Running with this group can always get you into good shape quickly.
The next day after that run was a hill workout at the Rockies. The workout didn't go that well for me, but it was still a good start. 3x2 min hills and then a couple 75 second hills. My legs were just tired and not used to the hills, but like I said, it will take a few weeks. Then ran 14 miles with Beau the next evening and felt fairly solid, so I need to take the good with the bad. I did a good amount of mileage this winter and I know that once workouts start clicking, I will have a good outdoor season.
I am also working on finishing my beer brewing equipment collection....Only a few more things to go and then I will be ready to make the first batch. So friggin pumped.
The next day after that run was a hill workout at the Rockies. The workout didn't go that well for me, but it was still a good start. 3x2 min hills and then a couple 75 second hills. My legs were just tired and not used to the hills, but like I said, it will take a few weeks. Then ran 14 miles with Beau the next evening and felt fairly solid, so I need to take the good with the bad. I did a good amount of mileage this winter and I know that once workouts start clicking, I will have a good outdoor season.
I am also working on finishing my beer brewing equipment collection....Only a few more things to go and then I will be ready to make the first batch. So friggin pumped.
Thursday, March 19, 2009
Dangit
So the past 3 - 4 weeks have been a nice up and down for me with sickness and injuries. First, I started with the flu and was unable to run for about 5-6 days...it was one of those knock you on your ass flu. Then after that, it took a few days or so to get back into running cause I felt terrible. Then once I got rolling again, I decided to get a new pair of Saucony Guide's...Ran in them for about 3 days and everyday my toes or feet would kind of go numb. Then on the 3rd day I went for an easy 9 miles with Riley and my left foot went numb then I felt a click in my knee and that hurts (mentioned this is the previous post). Then I went out to California with the Maine team for a week of training and a meet at Cal State Northridge. On Thursday I did workout with Riley where I used spikes for the first time in about 4-6 months. Then we did some fast 200's and 100's...and I strained both my calves and have been having a REAL hard time running this past week. Then today after trying to take it easy by cross training, I come home after the teams practice and I start feeling like poop again...yep, Definitely have a 102 degree fever....My awesome past month just continues...so this hopefully will be kicked shortly....Big cup of NYquil can always help too
Thursday, March 5, 2009
Still up at Maine...but with a twist
So today my coach at Maine called me and told me that I will be helping escort the Maine team to a meet out at Cal State Northridge next week. SWEEEEEEET! So this weekend we go down to Boston for ECAC's and IC4A's and then we fly out on Monday and come back on Sunday from Cali. Not a bad deal. I may even get a race in out of this whole deal, but we'll see.
So for the past couple weeks my training has been struggling quite a bit. I believe that it is still due to the flu that I had about 2 weeks ago. I could not tell you the last time that I had the flu and I really don't know how long it takes my body to get over it completely. I took 5 days off from everything because I could barely even function with the flu. Then I slowly got back into running the next week maybe getting like 45-50 miles. I think I should have waited a few extra days, but what runner waits the whole time...ridiculous. So now I have just been playing catch-up with my body and it has been tough some days. Even normal everyday runs are sometimes difficult and workouts are quite rough as well. To add to the whole illness and lack of recovering, I believe there could be another small tear in my left meniscus. Same pain that I have had a number of times in the past and in the exact same spot....But I am just saying screw it and I am gonna soldier on cause there is either goin to the doctor and chance of surgery or run through/lift alot and hopefully it recovers on its own. I did the 2nd option my 5th year and it worked in the other knee, so lets see how it works. Since I have been soldiering on, I am back to my normal mileage and trying to get back to full workouts again. I think I am roughly back to 70-80 miles a week...roughly
Last Saturday I ran with Jeff a couple of times...1 hour on Friday and then a workout on Saturday morning...which sucked (if you didn't read the previous paragraph). We did 6 x 4min on 1 min off. My body just did not feel that great. No runner always feels great, so I just suck it up and am thankful I am still running. Jeff and I always have great convo's about running and normal life crap and how we are sick of it all and want to end it...just kidding about the normal convo's.
What I know is that I am getting excited for outdoor track and have some good thoughts about what I am gonna do.
So for the past couple weeks my training has been struggling quite a bit. I believe that it is still due to the flu that I had about 2 weeks ago. I could not tell you the last time that I had the flu and I really don't know how long it takes my body to get over it completely. I took 5 days off from everything because I could barely even function with the flu. Then I slowly got back into running the next week maybe getting like 45-50 miles. I think I should have waited a few extra days, but what runner waits the whole time...ridiculous. So now I have just been playing catch-up with my body and it has been tough some days. Even normal everyday runs are sometimes difficult and workouts are quite rough as well. To add to the whole illness and lack of recovering, I believe there could be another small tear in my left meniscus. Same pain that I have had a number of times in the past and in the exact same spot....But I am just saying screw it and I am gonna soldier on cause there is either goin to the doctor and chance of surgery or run through/lift alot and hopefully it recovers on its own. I did the 2nd option my 5th year and it worked in the other knee, so lets see how it works. Since I have been soldiering on, I am back to my normal mileage and trying to get back to full workouts again. I think I am roughly back to 70-80 miles a week...roughly
Last Saturday I ran with Jeff a couple of times...1 hour on Friday and then a workout on Saturday morning...which sucked (if you didn't read the previous paragraph). We did 6 x 4min on 1 min off. My body just did not feel that great. No runner always feels great, so I just suck it up and am thankful I am still running. Jeff and I always have great convo's about running and normal life crap and how we are sick of it all and want to end it...just kidding about the normal convo's.
What I know is that I am getting excited for outdoor track and have some good thoughts about what I am gonna do.
Monday, February 23, 2009
A New Hope
Thought I would start the blog with a Star Wars title. Things have been moving right along up here in Orono, but soon it will be over. Only about 3 more weeks up here in the Atlantic Northeast and then its back to NY to plan what my move will be. Training has been pretty consistent up here for the past few months. Mileage has been roughly between 65-85 miles a week with 2-3 workouts a week. I have only had a few minor hiccups in the mix; one was the flu last week which caused me to take 5 days off from running because I could barely function. I am back to the grind now though, but I am taking these first few days fairly easy just so I don't get sick again within the first 2 weeks.
Recap:
- Weather up here sucks...I have know that for a few years
- -30 degrees = Frost burn (see picture)
- Running alone is annoying and makes me want to train with people every step I am running.
- Flu sucks
- I appreciate my friends more...except Lansing...actually Lansing too
- When you have nothing to do in the Northeast its normal to play ton of Halo.
That's most of the things i think about whilst I do nothing.
I have 2 more meets with the Maine team and then I am out of here, even though I do really like working with them, I have to do my thing and if I plan on continuing my running, need to get on with it and get serious. Not that what I have been doing isn't serious but I want to make my plan for the next couple of years and need to make sure my coach is going to be on the same page as me, if not, we shall see what happens.
Also, a very sad note. Just got a heads up today that my former teammate Carly, who survived brain cancer her Sophomore year here at Maine, has had the cancer return and her health has taken a serious turn. So if people could keep her in their prayers, this girl is awesome and it sucks to see this happen, so lots of prayers.
Recap:
- Weather up here sucks...I have know that for a few years
- -30 degrees = Frost burn (see picture)
- Running alone is annoying and makes me want to train with people every step I am running.
- Flu sucks
- I appreciate my friends more...except Lansing...actually Lansing too
- When you have nothing to do in the Northeast its normal to play ton of Halo.
That's most of the things i think about whilst I do nothing.
I have 2 more meets with the Maine team and then I am out of here, even though I do really like working with them, I have to do my thing and if I plan on continuing my running, need to get on with it and get serious. Not that what I have been doing isn't serious but I want to make my plan for the next couple of years and need to make sure my coach is going to be on the same page as me, if not, we shall see what happens.
Also, a very sad note. Just got a heads up today that my former teammate Carly, who survived brain cancer her Sophomore year here at Maine, has had the cancer return and her health has taken a serious turn. So if people could keep her in their prayers, this girl is awesome and it sucks to see this happen, so lots of prayers.
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