It has been about 9 months since I last posted something, so I figured since I have moved my life again and have been enjoying it, I might as well share.
I moved up to Boston about 7 weeks ago and have been running with NB Boston. I couldn't be happier with the training I am getting and the team with which I am training. This is what I feel that I have been missing for the past few years with my running. Also, in addition to me missing a team, I have apparently been missing Iron over the winter. For a long time I was feeling really crappy with my running and things were just not going well. I eventually felt I needed to take Iron, so I took Iron for a few days and then decided to get blood work. I had been taking the pills for about a week before I got the blood work, and when I got the results they said everything was normal. This I could not believe for the life of me, so I asked for a copy of the results. Like anything with blood work, there is a range. The thing I was looking for was my serum ferratin levels and the "normal" range is 15-300 for men. Typically, they say that an athlete cannot function below 20, mine was 23...after a week of Iron. So I have been taking Iron since, which has been about 3 months and it has made an amazing difference. I just feel that I can do all the aerobic work that I couldn't do all winter.
I am not going to go crazy with this post, because its just an update. Currently I am living in Lexington, MA with Jeff Caron and things are looking up.
I also had my first race of the year.
Penn Relays Olympic Development 3k Steeplechase - 9:07.56
....and it felt pretty aerobically easy
Monday, May 10, 2010
Wednesday, May 5, 2010
Sunday, September 20, 2009
Workouts in August
August 2009:
Sun 08/09 - 63 min run
Mon 08/10 - 52 min run - Drills/strides
Tues 08/11 - 50 min run
Wed 08/12 - AM - 49 min D/S Bodyweight exercises
- PM - 30 min
Thurs 08/13 - 56 min run
Fri 08/14 - AM - 54 min run
Sat 08/15 - 42 min faster run
Sun 08/16 - 70 min run
Mon 08/17 - AM - 45 min run D/S + Bodyweight
PM - 25 min faster run
Tues 08/18 - 60 min run
Wed 08/19 - AM - 45 min run
- PM - 40 min run
Thurs 08/20 - AM - 50 min run
- PM - Drove to Ocean City, MD
Fri 08/21 - 50 min in OC...Painfully hot, exhausted after 35 min. Hung out with Hodge which was really fun.
Sat 08/22 - Did not run
Sun 08/23 - Did not run
Mon 08/24 - AM - 50 min run D/S + bodyweight
- PM - 35 min run easy
Tues 08/25 - AM - 15 min warmup, 30 min 1 min on/1 min off, 15 min cool down
First workout with John of the year and it went very well. We were cranking.
Wed 08/26 - AM - 45 min easy
- PM - 40 min easy
Thurs 08/27 - 1 hour run, very easy at start and faster at the end. (our new philosophy)
Fri 08/28 - AM - 50 min D/S + bodyweight
- PM - 48 min up in Mahopac
Sat 08/29 - 18 min warmup, 17 min tempo (5:15-5:20), 18 min cooldown
Sun 08/30 - 90 min run
Mon 08/31 - AM - 50 min D/S + bodyweight
- PM - 35 min
August was a a good start up month with the training. John is a good training partner who is always at our runs and workouts and rarely complains, which is a huge benefit. I think one of the benefits of our training is the easy days. When we are not planned to run hard, we run pretty easy. To be honest, it was hard to do this at the beginning but I have gotten used to it and it has been working great. I don't feel like crap most days and when I do workouts I can usually crank or run pretty hard and actually recover. All of my runs and workouts are done at the Rockafellers in Sleepy Hollow, NY, which are all trails and dirt. Also, I do everything in my heavy ass trainers and not flats. What makes running in the size 13's harder are the bricks for orthotics that I have, and they really do add a good amount of weight to the shoe. The plus is, when I run in flats, it just feel that much better.
Sun 08/09 - 63 min run
Mon 08/10 - 52 min run - Drills/strides
Tues 08/11 - 50 min run
Wed 08/12 - AM - 49 min D/S Bodyweight exercises
- PM - 30 min
Thurs 08/13 - 56 min run
Fri 08/14 - AM - 54 min run
Sat 08/15 - 42 min faster run
Sun 08/16 - 70 min run
Mon 08/17 - AM - 45 min run D/S + Bodyweight
PM - 25 min faster run
Tues 08/18 - 60 min run
Wed 08/19 - AM - 45 min run
- PM - 40 min run
Thurs 08/20 - AM - 50 min run
- PM - Drove to Ocean City, MD
Fri 08/21 - 50 min in OC...Painfully hot, exhausted after 35 min. Hung out with Hodge which was really fun.
Sat 08/22 - Did not run
Sun 08/23 - Did not run
Mon 08/24 - AM - 50 min run D/S + bodyweight
- PM - 35 min run easy
Tues 08/25 - AM - 15 min warmup, 30 min 1 min on/1 min off, 15 min cool down
First workout with John of the year and it went very well. We were cranking.
Wed 08/26 - AM - 45 min easy
- PM - 40 min easy
Thurs 08/27 - 1 hour run, very easy at start and faster at the end. (our new philosophy)
Fri 08/28 - AM - 50 min D/S + bodyweight
- PM - 48 min up in Mahopac
Sat 08/29 - 18 min warmup, 17 min tempo (5:15-5:20), 18 min cooldown
Sun 08/30 - 90 min run
Mon 08/31 - AM - 50 min D/S + bodyweight
- PM - 35 min
August was a a good start up month with the training. John is a good training partner who is always at our runs and workouts and rarely complains, which is a huge benefit. I think one of the benefits of our training is the easy days. When we are not planned to run hard, we run pretty easy. To be honest, it was hard to do this at the beginning but I have gotten used to it and it has been working great. I don't feel like crap most days and when I do workouts I can usually crank or run pretty hard and actually recover. All of my runs and workouts are done at the Rockafellers in Sleepy Hollow, NY, which are all trails and dirt. Also, I do everything in my heavy ass trainers and not flats. What makes running in the size 13's harder are the bricks for orthotics that I have, and they really do add a good amount of weight to the shoe. The plus is, when I run in flats, it just feel that much better.
Sunday, August 16, 2009
The Fill in - 3 months later
It has been a while since I last updated the blog, so I thought I would give it a whirl. I was most disappointed with this whole year of training/racing/everything else related to running. I really did not have one good performance throughout the year and from what I can see looking back, my training was never really leading up to anything and the intensity was just not there. When I look back on the workouts that I thought were good or did something, really were not specific to the event I was running and did not have an end goal. Any workout you run can make you feel tired or get you thinking that you worked hard, but this past year was just a joke...truthfully a joke as far as my training toward goals went. That being said, I have decided to change things around these upcoming years as far as training and everything that coincides with it. My fellow Westchester Track teammate John Byrne felt the same way about his training for the past 2 years so we decided to do something about it and work together. We will now be our own training duo. Every morning we will be meeting in Sleepy Hollow at 7am to do our runs and workouts. I have never really been that much of a morning person, but it will be a great benefit getting things done early and consistently.
This upcoming Fall I plan on doing a lot of strength related workouts but not getting too far away from the speed aspect. Long slow runs, make long slow runners. Very good quote from Tim Kaijala. They also say that the things you hate doing the most are the things you should do the most of. So there will be alot of tempos, long hill workouts and pretty much painful long workouts. I suck at the longer stuff, so it is time to work on it. Another great quote came from my friend Jon when we were out one night. He said, "S*** or get off the pot". Coming from him that did make a big impact on me. So I will really try to step it up this year with everything I am doing.
For the past month and a half I have been building back up to the higher mileage and just started workouts about 2 weeks ago. We have started out conservative, and plan on building up over the Fall to pretty solid workouts. I am creating the workouts for both of us and plan on tracking them from the physiology point of view, with heart rate monitoring and other good stuff. It will be interesting to actually be keeping track of alot of different variables in training. So I will update more consistently from now on.
I will also update from what I did over the past few weeks:
- Gabe Rivards Bachelor party
- Gabe Rivards wedding
- Beach to Beacon and Jeff's Jeffapolooza and then went to Jackman, ME
- Yonkers trip to Ocean City
- I now coach at Mercy College in Dobbs Ferry, NY
- I built my own Cornhole set...pretty dam sweet
- had a Homebrew BBQ at my place which turned out to be awesome
This upcoming Fall I plan on doing a lot of strength related workouts but not getting too far away from the speed aspect. Long slow runs, make long slow runners. Very good quote from Tim Kaijala. They also say that the things you hate doing the most are the things you should do the most of. So there will be alot of tempos, long hill workouts and pretty much painful long workouts. I suck at the longer stuff, so it is time to work on it. Another great quote came from my friend Jon when we were out one night. He said, "S*** or get off the pot". Coming from him that did make a big impact on me. So I will really try to step it up this year with everything I am doing.
For the past month and a half I have been building back up to the higher mileage and just started workouts about 2 weeks ago. We have started out conservative, and plan on building up over the Fall to pretty solid workouts. I am creating the workouts for both of us and plan on tracking them from the physiology point of view, with heart rate monitoring and other good stuff. It will be interesting to actually be keeping track of alot of different variables in training. So I will update more consistently from now on.
I will also update from what I did over the past few weeks:
- Gabe Rivards Bachelor party
- Gabe Rivards wedding
- Beach to Beacon and Jeff's Jeffapolooza and then went to Jackman, ME
- Yonkers trip to Ocean City
- I now coach at Mercy College in Dobbs Ferry, NY
- I built my own Cornhole set...pretty dam sweet
- had a Homebrew BBQ at my place which turned out to be awesome
Wednesday, June 24, 2009
June 15 - 21
Mon - 33 min easy and some strides at Rockies w/ Ryan Schinnerer
Tues - Tuesday Night Speed Series @ Icahn Stadium - 1500 meters - DNF
- 800 meters - DNF
2 mile warmup, drills/strides, 20 min cool down
I felt okay all day and when I finished my warmup and got ready to race my body felt terrible. We went through the first quarter in 59 then right at 1:59 at the half and that was it for me, so I stopped. I felt HORRIBLE. Then I decided to come back like 15-20 min later and run the 800. Yep I DNF'd that too. 55 through the quarter and then 1:24 through the 600 meters. SO then my legs locked up on me so I just stopped.
Wed - Easy jogging
Thurs - 1 hour at Twin Lakes Trail - Legs feel terrible
Fri - 50 minutes easy at BXR path - not feeling very good lately
Sat - 30 min + strides
Sun - MAC Championships @ White Plains HS - 3k steeple - 9:28
My race was supposed to start at 9 am. I got there at 8 and my race, which was the first, did not start till 10:30am. Worst run meet I have ever seen. I went out a little too fast in the race, 68 first then 2:20 then 4:46 at the half. I just felt very tired and was really the only one in the race. Then I actually fell on the last water jump. When I landed my foot slipped on the incline and came to a skid on the floor. That did not help anything. I am getting very frustrated.
Tues - Tuesday Night Speed Series @ Icahn Stadium - 1500 meters - DNF
- 800 meters - DNF
2 mile warmup, drills/strides, 20 min cool down
I felt okay all day and when I finished my warmup and got ready to race my body felt terrible. We went through the first quarter in 59 then right at 1:59 at the half and that was it for me, so I stopped. I felt HORRIBLE. Then I decided to come back like 15-20 min later and run the 800. Yep I DNF'd that too. 55 through the quarter and then 1:24 through the 600 meters. SO then my legs locked up on me so I just stopped.
Wed - Easy jogging
Thurs - 1 hour at Twin Lakes Trail - Legs feel terrible
Fri - 50 minutes easy at BXR path - not feeling very good lately
Sat - 30 min + strides
Sun - MAC Championships @ White Plains HS - 3k steeple - 9:28
My race was supposed to start at 9 am. I got there at 8 and my race, which was the first, did not start till 10:30am. Worst run meet I have ever seen. I went out a little too fast in the race, 68 first then 2:20 then 4:46 at the half. I just felt very tired and was really the only one in the race. Then I actually fell on the last water jump. When I landed my foot slipped on the incline and came to a skid on the floor. That did not help anything. I am getting very frustrated.
June 8 - 14
Mon - 22 min - Traveled back to NY from LAX at 7:30am and landed in NY at 4:30pm. Wasn't that bad of a trip but I was still tired from the steeple. So later on in the evening I went for an easy jog at a very very easy pace.
Tues - Tuesday Night Speed Series @ Icahn Stadium - 1500 meters - 3:52.7
2 mile warmup, drills/strides, 20 min cooldown.
I truthfully felt very tight and a little tired all day just from traveling yesterday and was very surprised how I ran. It did not feel very good but not that bad either. Just went out in 60, 2:02, 3:05, and 3:52. I was happy with that race.
Wed - 50 min easy
Thurs - 1 hour easy
Fri - 1 hour easy
Sat - Greg's Wedding - no running
Sun - Greg's Wedding - no running
Tues - Tuesday Night Speed Series @ Icahn Stadium - 1500 meters - 3:52.7
2 mile warmup, drills/strides, 20 min cooldown.
I truthfully felt very tight and a little tired all day just from traveling yesterday and was very surprised how I ran. It did not feel very good but not that bad either. Just went out in 60, 2:02, 3:05, and 3:52. I was happy with that race.
Wed - 50 min easy
Thurs - 1 hour easy
Fri - 1 hour easy
Sat - Greg's Wedding - no running
Sun - Greg's Wedding - no running
Monday, June 8, 2009
June 1 - 7
Mon - 1 hour and 5 min w/ Beau at Rockies
Tues - PM - 3 mile warmup, drill/strides, 3 mile cooldown
1 mile 4:53, 4 x 35 sec strides @ Rockies. Mike wanted me to do an easy workout before I traveled out to Cali.
Wed - Travel to Los Angeles....no run today
Thurs - 55 min at the Redondo Beach woodchip trail. Ok pace...not too slow, not too fast. Probably around 6:30-6:45 avg
Fri - PM - 30 min easy + 4 strides
Sat - Jim Bush Invitational @ Mt. SAC - 3k Steeplechase - 4:35pm
- 15 min warmup, drills/strides, 20 min cooldown
Going into this race I did not know what to expect. I felt that I could run 9 minutes or better but really had not had any REAL indicators. So my goal was to be tough and hang with the front group as long as I could. I truthfully wanted to run around 9:05 pace for the first mile or so......bbuuuuuutttt that did not happen. I was right about 4:42 for the first mile, which actually felt pretty good and I thought I was going to be able to keep that pace up. I was right behind the lead pace at 2k and I was in 4th place. 3rd place was falling off the lead and I thought I would be able to move up to him and just sit behind him. Also during the race I heard the announcer say there were 5 laps left and I was like ohhhhhh shit...cause I thought I had miscounted or something, but when we came back around there were 3. With 800 to go, i realized that I was no longer gaining ground on 3rd place and with 600 to go realized that I was pretty much slowing down. I was at 7:50, roughly, with a lap to go and closed in almost 85 seconds for the last lap. I was not breathing heavy but my legs were just shot and would not go faster. I think it was just because I was not used to the jumping and crap like that. I am not happy with the race but I am not disappointed. It was a descent attempt at my first steeplechase. I ended up running 9:14.45. The link at the top is the start and finish of the steeple. Pretty weak that it is the only race that does not have a full video.
After the race I drove up to Lake Arrowhead, by Big Bear, and hung out with my cousin and some of his friends. This place is at 6,000ft and is pretty awesome.
Sun - AM - 45 min EASY run. This run was actually not that great feeling. I ran fairly slow and I still felt like crap. The place is all rolling hills, at 6,000 ft and I am tired from yesterday
Tues - PM - 3 mile warmup, drill/strides, 3 mile cooldown
1 mile 4:53, 4 x 35 sec strides @ Rockies. Mike wanted me to do an easy workout before I traveled out to Cali.
Wed - Travel to Los Angeles....no run today
Thurs - 55 min at the Redondo Beach woodchip trail. Ok pace...not too slow, not too fast. Probably around 6:30-6:45 avg
Fri - PM - 30 min easy + 4 strides
Sat - Jim Bush Invitational @ Mt. SAC - 3k Steeplechase - 4:35pm
- 15 min warmup, drills/strides, 20 min cooldown
Going into this race I did not know what to expect. I felt that I could run 9 minutes or better but really had not had any REAL indicators. So my goal was to be tough and hang with the front group as long as I could. I truthfully wanted to run around 9:05 pace for the first mile or so......bbuuuuuutttt that did not happen. I was right about 4:42 for the first mile, which actually felt pretty good and I thought I was going to be able to keep that pace up. I was right behind the lead pace at 2k and I was in 4th place. 3rd place was falling off the lead and I thought I would be able to move up to him and just sit behind him. Also during the race I heard the announcer say there were 5 laps left and I was like ohhhhhh shit...cause I thought I had miscounted or something, but when we came back around there were 3. With 800 to go, i realized that I was no longer gaining ground on 3rd place and with 600 to go realized that I was pretty much slowing down. I was at 7:50, roughly, with a lap to go and closed in almost 85 seconds for the last lap. I was not breathing heavy but my legs were just shot and would not go faster. I think it was just because I was not used to the jumping and crap like that. I am not happy with the race but I am not disappointed. It was a descent attempt at my first steeplechase. I ended up running 9:14.45. The link at the top is the start and finish of the steeple. Pretty weak that it is the only race that does not have a full video.
After the race I drove up to Lake Arrowhead, by Big Bear, and hung out with my cousin and some of his friends. This place is at 6,000ft and is pretty awesome.
Sun - AM - 45 min EASY run. This run was actually not that great feeling. I ran fairly slow and I still felt like crap. The place is all rolling hills, at 6,000 ft and I am tired from yesterday
Subscribe to:
Posts (Atom)
