Hello,
Well last week was my first full week back of running and it went ok. I got 20 miles in with nothing more then 5 miles. I did a 5 miler on the road on Tuesday that felt great (still higher then normal HR) and a 4 mile trail run on Friday then went well but my 5.4 miler in the woods on Sunday felt like I was running with 20lb ankle weights.
Last week I picked up my invitational entry for the 110th Boston Marathon from my running club and hand delivered it on the 11th to the BAA office in Hopkinton. I was really shocked to see that the registration closed on the 13th almost 2.5 months ahead of last years closing. I am very fortunate to get the opportunity to run this race for the second year in a row. The entry I have came through my running club so I don't have to commit to raising money for a charity but I am going to still raise money for the Respite Center as I did last year.
So not a bad first week back
Tuesday, November 17, 2009
Wednesday, November 11, 2009
get back lost conditioning
Hello,
So I got a 5 mile trail run in on Sunday and the weather was amazing. I ran at an 80% plus HR for an 11 minute pace so I really felt the effect of taking 3 weeks off. I got back out the next day for my lunch time 3 mile run, the HR was still in the 80% range but the pace was down to a 9:30. I am heading out at lunch to check out some new trails and hope to get 5-7 in. I picked up my Invitational BAA entry for the 2010 Boston Marathon so I am pumped to get another chance to run this marathon. I will be working to get my base miles back up to the 25-30 range before I start a 16 week training plan the first week in January. I am also thinking of running the Pineland Farm Trail Challenge (http://www.mainetrackclub.com/general-2.html) next year around Memorial day. I really want to do an Ultra and the thought of an Ultra TRAIL race would be great. Thus I am thinking that I build my miles up for Boston, run it as my last long run before the Ultra and after Boston keep the miles and intensity up to stay ready for the Ultra 4 weeks after.
Well more to come, I will share my idea to keep my training this winter and spring to the woods as much as possible. My desire to cross train this time and focus my training on the time out running versus the miles and make my long runs be LONG SLOW RUNS.
Cheers
Tim
So I got a 5 mile trail run in on Sunday and the weather was amazing. I ran at an 80% plus HR for an 11 minute pace so I really felt the effect of taking 3 weeks off. I got back out the next day for my lunch time 3 mile run, the HR was still in the 80% range but the pace was down to a 9:30. I am heading out at lunch to check out some new trails and hope to get 5-7 in. I picked up my Invitational BAA entry for the 2010 Boston Marathon so I am pumped to get another chance to run this marathon. I will be working to get my base miles back up to the 25-30 range before I start a 16 week training plan the first week in January. I am also thinking of running the Pineland Farm Trail Challenge (http://www.mainetrackclub.com/general-2.html) next year around Memorial day. I really want to do an Ultra and the thought of an Ultra TRAIL race would be great. Thus I am thinking that I build my miles up for Boston, run it as my last long run before the Ultra and after Boston keep the miles and intensity up to stay ready for the Ultra 4 weeks after.
Well more to come, I will share my idea to keep my training this winter and spring to the woods as much as possible. My desire to cross train this time and focus my training on the time out running versus the miles and make my long runs be LONG SLOW RUNS.
Cheers
Tim
Thursday, November 5, 2009
Stress, more stress and now some good news
Hello,
Ok it has been 6 weeks since my last post and though there is no real excuse the reason has been due to the demands of my day job, my son's activities (cub scouts, school and soccer) and a nagging pain in my right shins. So more about the shin, four weeks ago I was having some steady pain in my right shin and an inflamed area about 4 inches up from the ankle. The pain wouldn't go away so I went to see my primary care Doctor who took some pictures and said there was no issue and to just give it some rest. Well two days later I get a call that the head of x-ray thought he saw a possible Tibia Stress Fracture so he wanted me to see and orthopedic specialist. I went to see the doctor and she suggested an MRI to rule out the stress fracture. Fast forward three weeks and I just found out yesterday that there is no stress fracture and I can start pack up running (slowly). That was great news because the idea of a stress fracture was going to really suck especially since this boy is running the 2010 Boston Marathon...
I was fortunate enough to get a number through my running club so I will be back again next year. I am very excited about this opportunity and I will promise to keep everyone up to date on my training progress.
Cheers,
Tim
Ok it has been 6 weeks since my last post and though there is no real excuse the reason has been due to the demands of my day job, my son's activities (cub scouts, school and soccer) and a nagging pain in my right shins. So more about the shin, four weeks ago I was having some steady pain in my right shin and an inflamed area about 4 inches up from the ankle. The pain wouldn't go away so I went to see my primary care Doctor who took some pictures and said there was no issue and to just give it some rest. Well two days later I get a call that the head of x-ray thought he saw a possible Tibia Stress Fracture so he wanted me to see and orthopedic specialist. I went to see the doctor and she suggested an MRI to rule out the stress fracture. Fast forward three weeks and I just found out yesterday that there is no stress fracture and I can start pack up running (slowly). That was great news because the idea of a stress fracture was going to really suck especially since this boy is running the 2010 Boston Marathon...
I was fortunate enough to get a number through my running club so I will be back again next year. I am very excited about this opportunity and I will promise to keep everyone up to date on my training progress.
Cheers,
Tim
Thursday, September 10, 2009
been to long
Hello,
Sorry it has been a month since my last update, way to long and this delay is due to my laziness so sorry for that. What have I done in the last month. Well my running volume has been great on week and then crappy the next week. The demands of work and family have been tough but most importantly I have given in to the pull of saying "I will do it later" and that is the biggest culprit. Some updates, I am not running any half marathons. My friend who was going to run Portland with me has backed out and my plans got nixed for the Baystate Half Marathon due to a conflict with plans my wife made. So I decided that I didn't need an official race to prove my existence and thus I am going to stay home and run 13.1. I have been running mostly trails since I prefer the solitude. The weather for the end of August was brutal, the humidity was almost unbearable. Once the humidity vanished I noticed a giant jump in my pace compared to the same effort I was running in with terrible humidity. I have also acquired a pair of Viabram FiveFinger KSO's (http://www.vibramfivefingers.com/products/products_KSO_m.cfm) and I have worn them twice for runs under 5 miles in the woods. I like the feel of them but I am not sure if my 220 lb frame is read for any distance longer then 5 miles. So right now I moving forward with 25-30 miles per week with a 90-2 hour run on Sunday's and 3-4 runs during the week. I am looking to add some mile repeats to my schedule with the goal of getting up to 5 before 2010. One last thing, I am throwing my hat in the ring to run the 2010 Boston Marathon again for the same charity so I am glad to have that on my calendar.
Cheers,
Tim
Sorry it has been a month since my last update, way to long and this delay is due to my laziness so sorry for that. What have I done in the last month. Well my running volume has been great on week and then crappy the next week. The demands of work and family have been tough but most importantly I have given in to the pull of saying "I will do it later" and that is the biggest culprit. Some updates, I am not running any half marathons. My friend who was going to run Portland with me has backed out and my plans got nixed for the Baystate Half Marathon due to a conflict with plans my wife made. So I decided that I didn't need an official race to prove my existence and thus I am going to stay home and run 13.1. I have been running mostly trails since I prefer the solitude. The weather for the end of August was brutal, the humidity was almost unbearable. Once the humidity vanished I noticed a giant jump in my pace compared to the same effort I was running in with terrible humidity. I have also acquired a pair of Viabram FiveFinger KSO's (http://www.vibramfivefingers.com/products/products_KSO_m.cfm) and I have worn them twice for runs under 5 miles in the woods. I like the feel of them but I am not sure if my 220 lb frame is read for any distance longer then 5 miles. So right now I moving forward with 25-30 miles per week with a 90-2 hour run on Sunday's and 3-4 runs during the week. I am looking to add some mile repeats to my schedule with the goal of getting up to 5 before 2010. One last thing, I am throwing my hat in the ring to run the 2010 Boston Marathon again for the same charity so I am glad to have that on my calendar.
Cheers,
Tim
Monday, August 10, 2009
Week in review
Hello,
Last week was a pretty good week. Due to the demands of that dam full time job I wasn't able to get in my normal Wednesday run but with 4 runs for the week I did close to 24 miles. My runs on Tuesday and Thursday were only 3.5 but I ran them at a sub-9 pace with some real quick mile splits. I got out on Friday for a 5 mile loop in the woods and then back there on Sunday for 2+ loops in trails for 11. It was a nice run, I have been listening to Trilogy Running for the first time and the podcast helped me pass the time.
Here is a question to the 2 people that read my blog, how many of you treat your long runs as the top priority for the week? How many of you live for the "alone time" that comes with a run past 60 minutes? I really enjoy these runs and I know I am really selfish but this time whether on the road or in the woods is time I guard and I don't want to give it up for anything. This long run is my church, it is my therapist. I have solved a lot of the worlds problems on these runs and sorry to say I can't see myself giving up this time for anyone (ok, if Eva Longoria wanted join me I might make an exception).
Cheers,
Tim
Last week was a pretty good week. Due to the demands of that dam full time job I wasn't able to get in my normal Wednesday run but with 4 runs for the week I did close to 24 miles. My runs on Tuesday and Thursday were only 3.5 but I ran them at a sub-9 pace with some real quick mile splits. I got out on Friday for a 5 mile loop in the woods and then back there on Sunday for 2+ loops in trails for 11. It was a nice run, I have been listening to Trilogy Running for the first time and the podcast helped me pass the time.
Here is a question to the 2 people that read my blog, how many of you treat your long runs as the top priority for the week? How many of you live for the "alone time" that comes with a run past 60 minutes? I really enjoy these runs and I know I am really selfish but this time whether on the road or in the woods is time I guard and I don't want to give it up for anything. This long run is my church, it is my therapist. I have solved a lot of the worlds problems on these runs and sorry to say I can't see myself giving up this time for anyone (ok, if Eva Longoria wanted join me I might make an exception).
Cheers,
Tim
Monday, August 3, 2009
Week in review, hot, humid, sick then trail running
So after taking Monday off as I normally do, Tuesday due to work and the humidity became a no go. On Wednesday the humidity was still oppressive but I also came down with a stomach bug that left me feeling far from ideal. It took me till Thursday afternoon to get over that but I still had some congestion and a stuffed up nose. On Friday I went out to run the West Hill Dam trails. Towards the last 2 miles I was getting a few drops of rain but nothing bad, well it turns out the trees were sheltering the down pour that was really going on. Went I made it back out to the road for the last .75 miles it was pouring with some nice thunder going on. Overall it was a great run, I was listening to the latest Phidip and time flew by.
No running on Saturday since I spent the day running errands. I set my alarm on Sunday to get up early and hit the road for my long run. Well, I slept in till 5:45 and got up to get ready. I was just about out the door when my son came down the stairs. If you guys know 6 year olds, when they are up they are up. So I didn't want to run out and have him wake my wife who was still sleeping so we turned on the TV and relaxed while watching some great cartoons. At around 8 AM my wife awoke and I got out of the house around 8:30.
I planned 10 miles, or 1:45:00 to 2 hours at a relaxed rate so instead of doing a road loop I chose a double loop on the trails of West Hill Dam. I turned on the ipod, set my watch to track pace/miles but focused more on the HR to determine if I needed to slow down or speed up. The relaxation of listening to Gordon on Running to Disney then Dan and Nik talk about running "commando" was great. I got into that grove that only comes after 4-5 miles where as long as you have water and fuel you can run forever.
I did 11 miles in 1:54 and felt great, ran back to the house and jumped into the pool with my son and then off to run some more errands. Overall, great way to finish a week were I only got two runs in for 17 miles.
Cheers,
Tim
No running on Saturday since I spent the day running errands. I set my alarm on Sunday to get up early and hit the road for my long run. Well, I slept in till 5:45 and got up to get ready. I was just about out the door when my son came down the stairs. If you guys know 6 year olds, when they are up they are up. So I didn't want to run out and have him wake my wife who was still sleeping so we turned on the TV and relaxed while watching some great cartoons. At around 8 AM my wife awoke and I got out of the house around 8:30.
I planned 10 miles, or 1:45:00 to 2 hours at a relaxed rate so instead of doing a road loop I chose a double loop on the trails of West Hill Dam. I turned on the ipod, set my watch to track pace/miles but focused more on the HR to determine if I needed to slow down or speed up. The relaxation of listening to Gordon on Running to Disney then Dan and Nik talk about running "commando" was great. I got into that grove that only comes after 4-5 miles where as long as you have water and fuel you can run forever.
I did 11 miles in 1:54 and felt great, ran back to the house and jumped into the pool with my son and then off to run some more errands. Overall, great way to finish a week were I only got two runs in for 17 miles.
Cheers,
Tim
Friday, July 31, 2009
back in the saddle, hate not feeling well
Ok, so after my less then perfect run last Sunday where the hills of Northbridge made a 10 mile run into 8.5, just ran out of steam. So I took Monday off as I normally do and then Tuesday the heat and obscene humidity set in and made the lunch time run just not something I wanted to do and the next opportunity to run was at 9:30 PM and that wasn't going to happen. On Wednesday I got hit with a stomach bug and migrane that stuck around till under just yesterday.
So today was the first time I felt up to a run and boy was it nice to get out there. I went out to my favorite trail since the humidity had broken it was a great run. I did a relaxing run at 76% MHR and listened to Phidip 197, who could ask for a better run. After coming out of the woods the light sprinkle that I felt was actually a downpour that was being sheltered by the big trees. So my last .67 mile was in a down pour. Nothing beats the motivation of a downpour to get the last pace in at sub 9 pace.
So I am back from feeling like crap and look to get 5-8 tomorrow and 10-12 on Sunday.
Cheers,
Tim
So today was the first time I felt up to a run and boy was it nice to get out there. I went out to my favorite trail since the humidity had broken it was a great run. I did a relaxing run at 76% MHR and listened to Phidip 197, who could ask for a better run. After coming out of the woods the light sprinkle that I felt was actually a downpour that was being sheltered by the big trees. So my last .67 mile was in a down pour. Nothing beats the motivation of a downpour to get the last pace in at sub 9 pace.
So I am back from feeling like crap and look to get 5-8 tomorrow and 10-12 on Sunday.
Cheers,
Tim
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