Training Log 2009 4-9
| Day | Date | Duration | Text |
Wednesday (9-30) 0 min. - Writing
Tuesday (9-29) 63 min. - warm up. 4 x 2000m at a good fast pace with 2 min recovery. I ran at Cobbs hill (on the lower fields) with GVH. We were moving quite fast today. I felt good. After a cooldown we did a brief core workout.
Monday (9-28) 70 min. - Ran on greenway. Pushed pretty hard on Greenway. Felt very tired. A cold rain and strong wind hit in the middle of the run, but died off. I stretched my hips and knees afterward.
Sunday (9-27-2009) 121 min. - Ran around town and Corbett's Glen and Ellison Park with Fontana, End, and Pauling. A relatively easy pace compared with some long runs we've done, but still very good, plus some monster hills.
Saturday (9-26) 71 min. - Ran with Nick End. Moderately fast steady pace.
Friday (9-25) 33 min. - Worked out at Planet Fitness. 15 min warm up on elliptical. Squats, frog jumps, and pushups. Then bicycle abs, leg curls, leg extensions, and core. Then 18 min on the elliptical with arm weights. A very good workout to relieve stress from work.
Thursday (9-24) 68 min. - Ran at GV Park with GVH. Michael Insler and I ran together. I did 3 x 12 min at almost half marathon pace. Then 6 x 100 strides, half up hill and half down. My hip hurt worryingly, also my back. Ugh my posture at work is horrible. I hate my chair and I hate sitting at a nasty desk all day.
Wednesday (9-23) 0 min. - Writing
Tuesday (9-22) 42 min. - Swam at Harro East fitness club. I split the time about evenly between swimming and aqua running. It was tough. I'm out of shape for aqua running. Also the pool is only 5 feet deep at its deepest so that made aqua running a bit awkward.
Monday (9-21) 72 min. - Medium long run on the Greenway. I started out very slowly then picked up the pace as it felt comfortable to do so. I did some yoga stretches afterward.
Sunday (9-20-2009) 50 min. - CVS 5K in Providence, RI
Saturday (9-19) 0 min. - Drive to Providence, Rhode Island.
Friday (9-18) 0 min. - I meant to do a pool workout, but ran out of time.
Thursday (9-17) 53 min. - Ran at GV Park. Put in some moderate speed with Michael Insler.
Wednesday (9-16) 0 min. - Still draining a lot of mucus, but feeling much better.
Tuesday (9-15) 54 min. - Ran at Cobbs hill with GVH 4 x 1000 at a not-too-fast pace. 2 x 200 fast. I felt decent. Legs felt better than my throat did.
Monday (9-14) 0 min. - acupuncture. sore throat and a lot of draining. I seem to have caught something.
Sunday (9-13-2009) 84 min. - Rochester half marathon
Saturday (9-12) 41 min. - Ran to RIT. One mile on the track at race pace. Ran home. Actually felt pretty bad: Left lower leg hurt, hip hurt, shoes giving me blisters. Grrr.
Friday (9-11) 0 min. - yoga
Thursday (9-10) 66 min. - Ran at Genesee Valley park with GVH. Did 5 x 800 m on grass loop at roughly half marathon pace. Afterward I did core and push ups. Felt fine, same as before. Left leg is still sensitive.
Wednesday (9-9) 0 min. - Writing. Also Reinhardt worked on my hip and lower leg.
Tuesday (9-8) 79 min. - Work out at Cobbs hill. Warm up. 3 x hill loops, 5k in 17:20, then 3 more hill loops. The loops went up the steep grassy part of cobbs hill towards the pump house. We ran the ascent in under a minute each time. Then we jogged down the road, sprinted 150 m along the field where people play rugby, then jogged to the base of the hill for the next loop. Afterward we did core.
Monday (9-7) 61 min. - Ran in and around Genesee Valley Park with Fontana. I felt quite sore, but not bad. I stretched well afterward including hip strengtheners.
Sunday (9-6-2009) 117 min. - Long run down the greenway with Byler. I felt very smooth, one of the best long runs I've had in a while. We moved at a good pace too, negative splitting the run by 3 minutes.
Saturday (9-5) 60 min. - Ran a 5k time trial at RIT. 15:21. Very even pace and it felt smooth. I did some form work afterward. Before hand, I had a long warm up. I also biked to and from RIT, but not very hard. In the evening Fabio and I played squash for a little over an hour. It was quite grueling. Also I am horrible at ball sports.
Friday (9-4) 45 min. - In the bank the really cute girl smiled at me and said hi even though she wasn't even my teller. It's amazing how much this brightens my day. Onto the workout: I went to the gym. 15 min warm up on the elliptical. Squats, hip adductors and hip abductors, pillar, pushups, then 30 min on the elliptical with 3 lb weights in each hand while watching the idiocy of people whining about a speech Obama hasn't even made yet.
Thursday (9-3) 62 min. - Ran at the genesee valley park with GVH. Ran with Ryan Pauling. We did 8 x 800 with one minute recovery on a grassy field. Splits ranged from 3:35 to 3:40. I felt very fatigued towards the end and was running sloppy. After cooling down we did core work and pushups.
Wednesday (9-2) 0 min. - Writing group.
Tuesday (9-1) 70 min. - Ran at Cobbs hill with GVH. After warm up, tried to stretch hip out as good as possible, 6 x 1000 m on the grassy loop in 3:20, 3:08, 3:08, 3:04, 3:04, and 3:20. I felt like I was finishing a race towards the end of these, but afterward I did 4 x 200 m strides, a cool down, and 2 x 20 lunge-squats.
Monday (8-31) 59 min. - Ran down the Greenway. Felt very heavy and generally fatigued. I had trouble clearing my mind and time dragged incredibly slowly. I did some hip stretches afterward.
Sunday (8-30-2009) 83 min. - Long run around town from Pauling's place with Fontana, Crawford, Pauling, and Jason DeJoy. A good, decent-paced long run. My hip did start stabbing me with pain towards the end of the run.
Saturday (8-29) 45 min. - Worked out at the gym. Exact same routine as last Saturday. Hip seems to be feeling better.
Friday (8-28) 62 min. - Ran to work in the morning.
Thursday (8-27) 67 min. - Ran home from work with an add on.
Wednesday (8-26) 0 min. - Writing.
Tuesday (8-25) 63 min. - Ran to work in the morning. My hip continues to bother me. It got progressively worse throughtout the run. I did eagle stretches (very slowly) this morning. I also iced my shin today. I bruised it badly recently. I forget how. I think I clumsily banged it on my desk. Also, last night I spilled frying oil on my feet while wearing sandals and no socks. Luckily only my left toe is a bit burned. I need a break from everything.
Monday (8-24) 77 min. - Ran home from work and added on some hills around my house. My hip still hurts. I'm stretching it out and doing the PT knee stretch again.
Sunday (8-23-2009) 87 min. - After staying up until 1 am playing poker / killzone 2 I slept in until 11 and felt loathe to launch straight into a long run. I still managed to get out the door in the evening. I ended up starting my run at 6 pm right after watching Donnie Darko for the first time. Having been emotionally disturbed by the movie, the run was a welcome cleansing though I noticed strange things for the first time like the fact that the trees wrapped in green leaves all the way up the trunk are actually dead husks choked off by the source of the greenery: climbing vines.
The dreams I had of dying
were the best I ever had
Saturday (8-22) 46 min. - I went to the gym. 15 min warm up on the elliptical. Squats, leg curls, pillar, pushups, then 30 min on the elliptical with 3 lb weights in each hand while watching the world T&F championships.
Friday (8-21) 63 min. - Ran to work. My hip is hurting a lot. It hurts to put weight on my left foot, not only during the run, but after while climbing stairs and even normal walking. I tried to massage it out good with a tennis ball.
Thursday (8-20) 67 min. - Ran home from work with a 5 min add on.
Wednesday (8-19) 0 min. - Writing group.
Tuesday (8-18) 79 min. - Ran at U of R with GVH. Jordan Zwick and I did a warm up, 400m of drills and strides, 800 m at threshold (77 sec quarter pace). Then for the workout we did 4 x 1200 at 5k pace. We kept them at no more than 75 seconds. I ran every other one in the opposite direction because the track is hurting my left leg. After the 1200's we did 2 x 500 in 82 and 83 seconds. Then a cool down and core, supermans, pushups. Long day. I only had to make two bathroom stops during the workout. Not too bad.
Monday (8-17) 58 min. - Fast run down the Greenway at 6am with Jordan Zwick. We turned on to the road 20 minutes in to hit the big hill. I had horrible bowl problems, stopping twice during the run, with lingering pain and trips to the bathroom afterward. Besides that, the run was a success. Jordan seemed to be pushing the pace pretty hard, but he might have been looking for more of a workout. I just wanted to put in a run.
Sunday (8-16-2009) 89 min. - Long run with Pauling, though yesterday was almost the same total time with all the races, warmups, cooldowns.
Saturday (8-15) 82 min. - Rochester Christian School 5k and 10k. I ran both races to pick up some money. Boyce, Pauling, Insler, and this new guy Jordan Zwick showed up. Ryan beat me in the 5K but I got him in the last mile of the 10 after being invigorated by unintentionally snorting ice cold water up my nose at a water station. All the other water on the course had been lukewarm so I was shocked by both the inhalation and the temperature.
Friday (8-14) 87 min. - 45 min bike to work in the morning. 42 min bike home in the evening.
Thursday (8-13) 38 min. - Lounged around playing video games. Then did yoga. It's a miracle that I ran at all. There are some minor pains in my legs from Tuesday. I really worked some stuff hard. Also my butt/piriformis/IT area is really sore. I ran some on the Greenway, then gave up and hit the road to avoid the horrible insects. I actually got stopped by a train otherwise I would have run even less than 38 min.
Wednesday (8-12) 0 min. - Writing.
Tuesday (8-11) 78 min. - Ran at U of R with GVH. 22 minute warm up. Leg swings and some stretching. After all the talking, another 400m warm up, and then another 400m at threshold for further warm up, the "workout" was supposed to begin with an easy mile. This annoyed me more than a little since I felt like my valuable time was being wasted. I guess if I feel this way I should simply arrive later to practice. Anyway, I did one easy lap instead of a mile then launched into 2 miles in 10:50. They would have been 10:40, but I veered to snatch my water bottle and take a few gulps. The whether is still torrid, mostly humidity. Without pause I transitioned from the two miles in 10:50 to two miles in 10:20. I was just barely clinging to this pace. I would look down at my watch once per lap and looking only at the first digit of the seconds, subtract three and hope to see the result the next time I looked at my watch. After a bathroom break I finished up with 2 x 800 at 5 min mile effort, going the opposite direction around the track in lane seven. Then I had to hit the bathroom again (though I still wasn't in too much pain). Cooldown. Hopping and quick foot drills. Crazy legs and knee strengtheners. Core, supermans, and pushups. Finally I ended with a very fatigued jog to my car.
Monday (8-10) 57 min. - Ran on the Greenway and turned on the road to do the hill. At first I felt very tired, but I felt better as I got moving. I still felt very tired and oppressed by the heat and humidity. When I got home I put my ceiling fan on high and stretched under it. The weather is awful. I didn't stretch long because I didn't want to leave a sweat stain on the carpet. I would stretch outside, but the bugs would eat me. People complain about the Rochester winter, but the summer's not so great either.
Sunday (8-9-2009) 108 min. - Long run on the greenway with Byler and Hine. It was muggy and buggy. We practically swam through the air while constantly swatting at the flies and smacking them off each other's backs. Byler said we ran 6:45 - 6:50 pace, but it seemed like we were moving faster to me. I felt so tired towards the end.
Saturday (8-8) 54 min. - Jenny Kuzma 5k in Bergen. 22 min warm up. 16 min cool down. And a 15:11.77 5k in between. The .77 is important because somebody else ran 15:11.76. Yeah. Sucks. I ran my race, but I felt tired. I was pushing and pushing, but couldn't go fast enough. I need rest. I need to sleep. Oh god why can't I sleep?
Friday (8-7) 32 min. - Ran down the Greenway.
Thursday (8-6) 35 min. - Ran down the Greenway. Meant to run only a little longer than I did. Negative split the run as I tried desperately to make it back to the bathroom. I made it in time, but my body hates me. I still hate the bugs. It was a stressful day, but I finally sold my car and that is a very good thing. I did pushups and core work before the run and some hip stretches after.
Wednesday (8-5) 0 min. - Writers.
Tuesday (8-4) 75 min. - Ran at u of R with GVH. Despite feeling lingering soreness from Saturday's long run, today went very well. After a warm up and a not-too-hard 800 the workout consisted of 8x800 with equal time rest. Hine and I ran the first 2 in 2:30 with Fontana just behind us. The next four crept down around 2:28. 2:26 with Hine leading the second to last one and then Fontana pushing me hard in the final 800 including an all out finishing kick for 2:18. Afterward we did core, pushups, and a cooldown. It was hot as sumer car butt on a long drive down 90 today. Yuck.
Monday (8-3) 41 min. - Ran on the greenway. The run was relatively easy. I stretched afterward. Typical except for one thing. A bug flew into my face. This in itself is pretty common. Normally they just bounce off and I'm only momentarily phased, but this fucker lands on my left nostril and stings/bites me. I don't know what the fuck it was. It didn't sound like a bee, but it felt like a bee sting on my nose. So I keep running (rather faster than before) and my eyes are tearing up and snot starts streaming down my face and it hurts like hell. Then I realized I'm outside and the white man may have killed off the buffalo and most of the other large mammals of moderate size, but there are still a lot of god damn bugs in the American "wilderness" and for all they care it still is an untamed wilderness.
Sunday (8-2-2009) 57 min. - Ran down the greenway then hung a right on the road to go up the big hill. The run felt fine, but my god am I sore from yesterday. Easy run is on the menu for tomorrow. Also I did pushups and situps before the run today.
Saturday (8-1) 118 min. - Long run in Mendon Ponds park with Nick, Hine, and Pauling. A good run. We didn't burn up the pace, but I was tired at the end. Good work. I stretched well before and after.
Friday (7-31) 40 min. - Ran down the greenway again. Still babying the foot though it feels ok. Also, I know I'm doing a ton tomorrow. After the run I did some core work and pushups.
Thursday (7-30) 31 min. - I meant to run more, but my heel was bothering me again. I was strongly considering not running at all, but I decided that I didn't want to take two days off in a row. Not helping matters I was also doing some manual labor like assembling a bed frame and moving said frame and mattress all by myself. Mattress are frickin heavy, and awkward. I stretched a lot after the run.
Wednesday (7-29) 0 min. - Writers.
Tuesday (7-28) 69 min. - Ran at U of R with GVH. 25 min warm up. JJ asked to use Fontana's already sweaty shirt to wipe the sweat out of her eyes. Awkwardness ensued. Boyce and I chose the speed workout while Fontana and Hine did the endurance one. 6x200m at about 34 seconds each (I ran the curve in the outside of lane 2) with a new 200 starting every minute. Then we took full recovery and did 4 x 800 at or under 2:30 each. Another full recovery and then another 6x200. My legs were thrashed by this point so the 200's were slow. I ran three in the opposite direction to ease off my left leg. Afterward I somehow felt the desire to join Hine on 4 x 100 strides. We got up to full speed on these. A bit of core, pushups, and cooldown rounded things out.
Monday (7-27) 61 min. - Ran down the greenway. Felt good. Stretched well afterward. I'm just trying to get back into a rhythm after some time off.
Sunday (7-26-2009) 80 min. - Semi-long run by myself down the Greenway. Felt great. Stretched well afterward.
Saturday (7-25) 51 min. - Ten ugly men 5k. I ran 15:34 and took second. I felt better today (evening races and running in general always gives me bowl problems). I still felt sluggish, no doubt from yesterday. Luckily the foot has been feeling fine.
Friday (7-24) 47 min. - Warm up and cool down. The Karknocker 5k. Everyone and their mother showed up looking for money. I ran a sluggish 15:23 for third. I did not feel good. This is what I get for road whoring, I suppose.
Thursday (7-23) 50 min. - A very wet run on the Greenway. Foot is feeling better. I stretched some afterward.
Wednesday (7-22) 0 min. - Writing.
Tuesday (7-21) 53 min. - Ran with GVH at U of R. Warm up and stretching. Then drills and a lap at threshhold pace. Then 4 x 400 at 68-69 second pace with 200 m jog recovery. Then a mile in 5:10 in a collossal downpour. Cooled down to my car. No stretching. Drove home.
Monday (7-20) 80 min. - 40 min bike to work in the morning and the return trip in the evening. Ice. Naproxen Sodium.
Sunday (7-19-2009) 32 min. - Same as yesterday.
Saturday (7-18) 32 min. - Easy run on the Greenway. Stretching. Ice. Naproxen Sodium.
Friday (7-17) 0 min. - I can't recall whether or not I did anything or what I might have done.
Thursday (7-16) 0 min. - Acupuncture.
Wednesday (7-15) 0 min. - Writing class.
Tuesday (7-14) 0 min. - Yoga, full session. Also I've set up a big plastic tub of water in front of my TV. Three trays of ice and my legs have been going in once or twice a day. My left heel hurts. It hurts on the bottom.
Monday (7-13) 0 min. - Recovery. Full yoga session in the morning.
Sunday (7-12-2009) 65 min. - Utica Boilermaker.
Saturday (7-11) 38 min. - Shake out run in the morning. Damn deer flies are out.
Friday (7-10) 0 min. - 15 min of yoga (a quarter session).
Thursday (7-9) 55 min. - Ran down the Greenway in my trail shoes. Took a right on the road and ran to the top of the big hill then back. Nothing fancy. Felt good, except my left ankle. It is really starting to worry me. It is very tender especailly at the start of the run, but it seems to get better as I warm up. I think I must have sprained it pretty badly.
Wednesday (7-8) 0 min. - Writing group.
Tuesday (7-7) 59 min. - Ran at U of R with GVH. After a warm up I ran 5 laps at goal 15k pace. Then, since my outer left ankle was hurting I ran the opposite direction in lane 4 for 5 laps at the same pace. After a bathroom break I ran four laps of jog the curve sprint the straights. Core, crazy legs, stretching, cooldown.
Monday (7-6) 42 min. - Ran on the canal path north toward Greece. I felt energetic and ran pretty fast the whole way. I stopped to do lunges and crazy legs before cruising in a short cooldown.
Sunday (7-5-2009) 97 min. - Long run down the Greenway with Boyce. I did some strides afterward and stretched. Legs feel fine, but my left knee is now bothering me a little.
Saturday (7-4) 51 min. - Ran a fourth of July 5k. Same one as last year. I felt heavy again today. I ran 15:18 and didn't push too hard. My left lower leg is sore/tense/in-pain. First place was about 15 flat. Third was about 16 flat. No man's land all the way for me.
Friday (7-3) 55 min. - Ran on the greenway. I took a right on the road and ran to the top of the big hill. I broke in my trail running shoes today. I felt tired and heavy. I don't think I've been getting enough sleep.
Thursday (7-2) 61 min. - run on the greenway. Brief stretching after. All flat running.
Wednesday (7-1) 0 min. - Writers
Tuesday (6-30) 98 min. - Ran at the U of R track with GVH. I did not wear contacts because of the irritation from the insulation getting in my eye last weekend and my glasses aren't really appropriate for exercise so I was running nearly blind. It was a good choice. The skies opened at the end of the workout and I got drenched. Between warm up and cooldown, the workout was 3 x 2 mile with 2 min recovery. I ran 10:39, 10:36, 10:13 and felt good during all of them. Also I only had to run up the hill to the bathroom twice and the pain didn't linger. Rain feels nice.
Monday (6-29) 0 min. - I feel very sore from moving furniture after my long run yesterday.
Sunday (6-28-2009) 100 min. - Long run down the greenway in the morning. Felt pretty good and clipped along at the same pace as I have on previous Sunday runs when running with people. That's an accomplishment in itself. Afterward I did a very full stretching routine including knee strengtheners.
Saturday (6-27) 50 min. - USATF Niagara regional 5k championships. Ran a track 5k. went 4:40 through mile one and heard 5:50 as the next split. Things went gradually down hill from there, but I never fell apart. I lead the whole race up until the part that counts at the end. I took second in 14:47.
Friday (6-26) 0 min. - Full yoga session.
Thursday (6-25) 59 min. - Muggy as hell (what, you think Hell has a dry heat?) and twice as buggy. I ran shirtless, which was a mistake. Sure, I was cooler, won't have to do laundry as soon, and worked on my sexy tan, but I also nearly threw out my shoulder trying to smack bugs real and imaginary landing on my back. My bug anxiety kept the run peppy. I went down the greenway then hung a right on the hilly road. Afterward I did knee strengtheners and crazy legs.
Wednesday (6-24) 0 min. - Writing Group.
Tuesday (6-23) 65 min. - Ran at the U of R track with GVH. It was balls hot today and I am not benefited by the schizophrenic air conditioning at work. Whether it was the heat or something else, (I was a bit more stressed than normal today) I had awful IBS. I tried to do 5 x 1000 at goal 5k pace. I got through four of them and ran up the hill to the bathroom straight away after each one except for the last. It was awful. Then I had problems a couple more times in the evening before sleep. I knocked out the 1000's in 2:58, 3:00, 2:58, 2:55. Before cooling down I did a long ab set and push ups.
Monday (6-22) 59 min. - Ran from work north towards Greece on the canal path. I tried to ask myself: What are you getting out of this run? So that I would not be doing junk miles. I didn't come up with a clear answer. My calf still feels less than 100% and I've been massaging my quad because there is some tightness up there and I feel that it is related to my calf. Nonetheless, I ran fairly fast. I crossed over the canal to come up the other side. I came to a bridge where I could have crossed back, but a thin dirt path tempted me on. I followed it on and on, trying futiley not to touch the plants leaning out into the path. The path turned out to be a little fishermen's trail and stopped when it ran smack into the freeway. Not good. I ran along the freeway fast out of fear of a cop stopping me more than of being hit by a speeding motorist. As soon as I could on the other side I got off the freeway and bushwhacked to a housing complex, climbed a rusty fence that I was sure would give me tetanus. I dropped down on the other side and rolled clumsily onto my back. One person saw me, a big guy out for a jog. I would guess ex-college football now trying to lose weight. I could just see his thought process: Is this skinny white fence-hopper running from the law? Should I tackle him? Luckily I escaped back to work with only a few minor rashes from touching some unfriendly plants.
Sunday (6-21-2009) 65 min. - Medved Father's Day 5K for ALS. 20 min warm up. 14:59 for the 5K. Second place to an out of towner. 30 min cool down.
Saturday (6-20) 56 min. - A nice brisk, fresh run on the Greenway in the pouring rain.
Friday (6-19) 30 min. - Worked out at the gym. 10 min warm up on elliptical. Then leg curls, leg extensions, bicycle abs, pullups, dips, pillar, supermans. Then 20 minutes more on the elliptical with arm weights. The stretching in the stretch cage.
Thursday (6-18) 84 min. - Ran steady/fast around Rochester with Pauling. Had the shits, bad twice, painful, sudden. A good solid run for the most part. We even got some hills in in the cemetery. Afterward I stretched and did crazy legs.
Wednesday (6-17) 0 min. - Writers group.
Tuesday (6-16) 100 min. - Ran to work in the morning. 20 minute warm up. Then 6 x 3 min up-pace with equal time recovery. In the evening I biked home. I didn't time it, but we'll say it was the same as yesterday. Actually, it seemed considerably faster.
Monday (6-15) 101 min. - I biked to work in the morning (42 min). I ran home in the evening (59 min). Obviously I'm not a good biker, but also it's a mountain bike. Neither the run nor the ride felt particularly good. My left calf still hurts, but I feel good about not wasting gas. After the run I stretched, did knee strength, core, and supermans.
Sunday (6-14-2009) 98 min. - Long run on the Greenway with Boyce. Felt good. Stretched afterward. 2 min negative split (it's an out and back.
Saturday (6-13) 47 min. - Ran on the Greenway first thing in the morning. I would have run about 15 min longer, but my shoes were rubbing on my heels. I forgot to tape up. The run was still good. I felt very springy and good. I was surprised because my calves hurt a lot yesterday after the mile. I stretched after the run.
Friday (6-12) 34 min. - Went to Planet Fitness for some weights. I warmed up on the elliptical. Fox news made me want to puke and I couldn't even hear the TV. Then I did 3 sets of leg extensions, leg curls, assorted arm strength, core, supermans. I stretched my back out in the cage then returned to the elliptical and rounded out the 34 aerobic minutes with arm weights.
Thursday (6-11) 40 min. - McMullen Mile at Nazareth track. There will be a write up.
Wednesday (6-10) 0 min. - Day off for writing group.
Tuesday (6-9) 79 min. - Ran at the U of R track with GVH. After a warm up I got out my spikes to get used to them before Thursday. I ran 2 x 2000 meters at just under 5:20 mile pace with 200 meter jog recovery then I did 400m in 66, 200m in 32, and 200m in 31 with equal distance recovery. After cooling down we did 8 minute abs. I added on supermans, some stretching, and crazy legs. Then Hine and I went to the Indian buffet at Tandoor. I ate too much, went home, sat in the bathroom expecting to puke. By 11:30 I was comfortable enough to go to sleep. I kept it all down. Really good food, almost too good.
Monday (6-8) 35 min. - Ran on the greenway. I saw a snapping turtle, biggest wild turtle I've ever seen. It was dark greenish-brown, almost black, closer to flat then a half-sphere and had big claws. Cool. When I dinished the run I stretched, did core, and did crazy legs.
Sunday (6-7-2009) 55 min. - Another race. Beth El 5k. Burned the first mile in 4:42. Then came a half mile long up hill. But all the rest was downhill. Study won the race against Andrews's fartlek pace in 15 minutes, a course record. I'm still feeling well and my throat isn't on fire like last Friday.
Saturday (6-6) 52. - Steady run down the Greenway. I felt fine. Afterward I did a pretty good set of yoga stretches.
Friday (6-5) 50 min. - East End Mile
Thursday (6-4) 73 min. - A strange run. Started out slow, did form work on the track, another slow bit, some stretching, a fast two mile down the river path by U of R, back to the track for some strides, ran into Pauling, End, and Fontana. Cruised around with them. Did some crazy legs and knee strength.
Wednesday (6-3) 0 min. - Day off. Writing class.
Tuesday (6-2) 75 min. - Workout at U of R with GVH. Warm up. Threshhold 800. Then 8 x 400 at 66-67 seconds each with 200 m jog recovery. Then a surge drill. 60 sec at 5k pace, 45 sec at marathonish pace, 45 5k, 30 marathon, 30 5k, 60 second jog then repeat. A very good day. Though similar to workouts the week before last, these 400's were actually faster. There was a lot of running in outer lanes of the track and more wind today. I feel good.
Monday (6-1) 40 min. - Ran down the Greenway. Felt about as fast as the long run. I'm tired. I need more sleep. After the run I did knee strengtheners, crazy legs, and yoga.
Sunday (5-31-2009) 107 min. - Ran long down the Greenway with Rap, Byler, and Fontana. We hammered out 6:30 to 6:40 pace for most of the run and negative split it by about 4 minutes. Felt pretty good too. I did some strides afterward and stretched a bit.
Saturday (5-30) 62 min. - Fast steady run on the Greenway. Karaeoka's.
Friday (5-29) 38 min. - Went to the gym. 10 min warm up on elliptical. Then weights: leg extensions, leg curls, pull ups, dips, bicycle abs, pillar, supermans, pushups, hanging knee ups, stretches in the weird-looking "stretching cage". The cage actually feels great. Lastly: 28 min on the elliptical with arm weights.
Thursday (5-28) 50 min. - Chase corporate challenge. 23 ish minute warm up with Rappelyea and End. I won the 3.5 mile race in 17:01, pushing hard and leading most of the way, making sure to put extra heat on in mile three and solidify the win. Cool down.
Wednesday (5-27) 0 min. - Day off for writing class.
Tuesday (5-26) 48 min. - negative split run. Late evening again. cool and misty. Felt great. Dramatically fewer bugs. Threw in karaeoka's.
Monday (5-25) 40 min. - Ran late in the evening. It was incredibly buggy. I literally ran squinting, my mouth open only a slit to keep from being blinded and choked by bugs on the Greenway. Needless to say, I ran fast, to get done quickly. Except this was silly because I was running by time. Finally I made myself a deal. I said, you can stop after only 40 min if you run fast, so I did. Also, this allowed me to get back in time to see the end of House.
Sunday (5-24-2009) 101 min. - Long run down the Greenway with Pauling. A good run, slightly negative split. I felt good and stretched afterward. Pauling sure can talk a lot and still hold a fast pace.
Saturday (5-23) 49 min. - I ran from my condo to the Planet Fitness gym. It took me exactly 25 min to get there and less to get back. At the gym I did an excellent leg workout with sets of leg extensions, leg curls, hip adductors, and hip abductors. I also did all the usual core work, arm strength and supermans. Now I'm too tired to sand and stain my deck. :(
Friday (5-22) 0 min. - I felt very sore so I did an excellent yoga set instead of running.
Thursday (5-21) 76 min. - Workout at U of R with GVH. Long warm up 30 min, then track work with the guys. 4 x 400 at 68 with 200 meter jog recovery. 400 jog then another set of the same 4's. Then a longer rest, then a really good mile. I was shooting for 4:40 and I ran a 4:38, very even. Cool down and a small amount of stretching.
Wednesday (5-20) 0 min. - Writing class.
Tuesday (5-19) 74 min. - Track workout with GVH at U of R. 24 min slow warm up. Some rotating lunges for strength beforehand. Also backwards running and karaeoka's. Then 3 sets of 4 x 400 at 67 second with 200 meter jog recovery and full, 5 min, recovery between sets. I hit all the 400's around 67, with one under and only 3 barely over. Then a cool down, crazy legs, and a small amount of stretching. I was tired all day. Running woke me up.
Monday (5-18) 56 min. - Pretty fast run on the greenway. Turned 20 minutes in to do the steep hill. Knee strengtheners when I got back. I have never felt so tired while running, not when the tiredness is so completely and solely in my head. I could have lied down on the trail and gone to sleep.
Sunday (5-17-2009) 103 min. - Long run in Chicopee State Park. Beautiful run and great weather. I did get a bit lost and was hauling ass to find a trail I recognized, so I got a good hard workout in. I stretched and did crazy legs afterward.
Saturday (5-16) 0 min. - Drove to Springfield for Lee Ann's graduation.
Friday (5-15) 89 min. - 59 min run to work in the morning. Gym workout in the evening: 10 min warm up, 3 x leg extensions, leg curls, various arm strength work, then a set of core work, then 20 min on the elliptical with arm weights while some ditsy college played Deal or No Deal.
Thursday (5-14) 59 min. - Ran home from work. Interspersed hard portions of 2-3 min at roughly 5 min mile pace. Knee strengtheners when I got home as well as crazy legs and core work. A good all around day. Beautiful weather. Windy though.
Wednesday (5-13) 0 min. - Writing class.
Tuesday (5-12) 78 min. - GVH workout at Cobb's hill. Warm up, stretching, 8 x 800 meters on the grassy loop by the baseball diamond and tennis courts. Fontana and I ran 5 min pace assuming the loop is accurate. Of course the effort was greater on the soft uneven terrain and with the hills. Cool down, 8 min abs, super mans, and then more cooldown. I felt really good today.
Monday (5-11) 54 min. - School's out at U of R so I ran around campus looking for salvageable trash. Sadly I didn't find anything despite climbing up and peaking in a handful of dumpsters. Oh well. It was a basic run, sort of fartleky. I did some backwards running and karaeoka's too. I stretched after.
Sunday (5-10-2009) 99 min. - I got ten hours of sleep last night, but slept straight through my alarm and the group long run I was supposed to get up for. I ran down the Greenway around 11 am by myself. Luckily I didn't feel unmotivated or too lonely. I moved at a very respectable pace and negative split the run. I stretched well afterward doing both knee strengtheners and yoga.
Saturday (5-9) 58 min. - Warm up, 5k in 15:30, cool down. Won a 5k for $100. Ran against Fontana (2nd place) and Fleet Feet's Marcus Gage (3rd place). Great food afterwards though they almost forgot to give us our prize money. Trisha was so anxious... and mercenary. I believe the quote was "I'm only here for the money." Yeah, me too, but usually I keep it to myself.
Friday (5-8) 40 min. - Gym workout at Planet Fitness. 10 min elliptical warm up. set of 3 x leg extensions, leg curls, pushups / dips. Set of core and back work including, leg ups on the dips bar, pillar, supermans, and V-holds. 30 min on elliptical with arm weights. Also, laughing conspicuously loudly at the Simpsons. Awkward because I'm listening to it with ear buds.
Thursday (5-7) 97 min. - 3 mile warm up, then 8 miles around Rochester with Matt, Pescor, End, and Fontana at a very decent pace, then 2 miles at 5:20 pace on the Brighton track then back to Cobbs hill for 5 fast strides. I felt like gunk today.
Wednesday (5-6) 0 min. - Day off for writing class.
Tuesday (5-5) 80 min. - Workout at Cobb's hill with GVH. Warm up, stretching, 6 x 1000 at 5:05 mile pace. This was an excellent workout. I felt sufficiently worked without being overly abused. The downhill stretch got my legs turning over nicely as well. After that was 4 x uphill 200's, cooldown, 8 min abs (ouch), and a little more cool down.
Monday (5-4) 76 min. - 37ish minute bike ride to work in the morning and 39ish minute ride home in the evening. Pretty good workout on a mountain bike. In the evening I also did some good core, crazy legs, and stretches.
Sunday (5-3-2009) 104 min. - 10 minute warm up. Then almost 15 miles over rough terrain, hills, and mud at nearly six minutes mile pace in the Medved Madness trail Race. After that I did a short cool down and stretched out well. A good day. My back hurts though. I recovered by laying on the floor with my legs up in a chair and watching an episode of Firefly. I won the race and picked up some swag though I thought Jeff Beck was possibly fronting about not being in good shape. He let me get ahead just a little after 10 miles then when the mud sucked off one of his shoes he said fuck it and jogged it in for second.
Saturday (5-2) 60 min. - Met up with Chris Hine and Nick End to go terrorize downtown. Let's see. In no particular order:
- We saw the circus elephants.
- We hit on a pair of girls on a tandem bike.
- Hine yelled Jagerbombs and "check out my new haircut" at a couple guys wearing sideways baseball caps, baseball jerseys and huge baggy pants.
- We checked out the old aqueduct / subway (saw a bum in it).
- Hine tried to chase after and pick a fight with a guy who called us gay as he drove by.
- Hine yelled "Mis Pantalones es cortas." back to some dude who was yelling at us in Spanish, and yeah, he knows that he said "My pants is short."
I think that's it. I may be forgetting something. Oh yeah, Hine needs to get laid, but really he should stop whining about it, because it's been twice as long since I've gotten any and you don't see me acting all edgy and calling out douchebags in the streets. I guess us country boys have better upbringings than these city folk.
Friday (5-1) 42 min. - Ran midday at work. Felt good and did an excellent short fartlek. Also added in karaeoka's (I spell that word differently every time), backwards running, crazy legs, ab work (flutter kicks, ow), and supermans.
Thursday (4-30) 86 min. - Another long hard Cobbs Hill workout. Fontana was there and he was beat. I'm worried that he is going to hurt himself. He doesn't seem to take any time off and he's trying to run with me when, right now, I'm practically taking every other day off. Anyway, the workout went like this: warm up, mile at threshhold around the reservoir, 8 x 800 at interval with 400 meter jog recovery, cool down, 6 100m strides, stretching. The 800's were up hill and in the wind. The recovery was a jarring downhill. Not great conditions, but I made it through going by effort more than time. I'm still having bowel problems, but I'm bringing T.P. now and stopping when I have to. It isn't painful like it has been, just a nuisance.
Wednesday (4-29) 0 min. - Full body swedish / deep tissue massage. It was time. Take aways: my shoulders are hellaciously tense and my right hamstring needs stretched better.
Tuesday (4-28) 90 min. - Hell of a long day. 25 minute warm up, broken up by some stretching. Then 3 miles at marathon pace followed by 3 miles at threshold. This ended up being 3 miles at barely-able-to-converse pace followed by 1.5 miles faster and 1.5 miles pushing pretty damn fast. After a shit in the woods I followed that up with 4 x 200 m up hill "all out" or at least all that I had left. Cooled down. Stretched. I'm toast. Oh, and I torqued my ankle again. I better ice it.
Monday (4-27) 0 min. - I did a full Yoga session. I feel beat up today, mostly my feet, as if someone pounded on them with hammers. Also my ankle is sore, I think I gave it a little sprain when I stepped in a pot hole in the race yesterday.
Sunday (4-26-2009) 45 min. - Kingston Classic 2009. Very short warm up and cool down with a 10k in 85 degree heat in between. Third place in 32 min. I'll post a write up soon.
Saturday (4-25) 31 min. - Just a shake out run as soon as I woke up. I also did some stretching. The run was at a brisk pace. I felt good. We are driving down to Kingston today.
Friday (4-24) 60 min. - Ran to work in the morning. I added in some karaeoka's and fast striders to make the run feel less like junk mileage.
Thursday (4-23) 60 min. - Ran home from work in the evening. Felt fine. Yoga stretches and knee strengtheners afterward.
Wednesday (4-22) 0 min. - Day off.
Tuesday (4-21) 64 min. - I ran midday at work down the canal path. I still don't have much energy, but I felt a little better as I got moving. I did 10 x 2 min hard with 1 min jog recovery. Then a break, then 5 min not quite as hard with a sprint at the end. I went north towards Greece and found a lot more trail across the river. I also got stung by something. It got my right behind the knee. It hurt.
Monday (4-20) 0 min. - I had zero energy today. I got home and could not bring myself to go for a run. I did do yoga, barely got through it. I just wanted to lay on the floor and sleep at 6:30 pm. I ate a ton for dinner. Something it up.
Sunday (4-19-2009) 100 min. - Ran down the Greenway with Hine and Fontana. A fine run with fine weather and no bowel problems. Strides afterward as well as hip strengthener stretches.
Saturday (4-18) 30 min. - Weight day. 10 min warm up on the elliptical. Then hip adductors and abductors, and core. Then leg extensions, leg curls, and arm strength. Lastly, 20 vigorous min on the elliptical with arm weights. My stomach is still all gurgly.
Friday (4-17) 40 min. - Ran down the greenway. Did 4 sets of strides during the run, also karaeokas. After the run I did core and hip stretches. I'm still having bowel problems.
Thursday (4-16) 54 min. - warm up and then a workout cut short by more horrible abdominal pain and a diarrhea/constipation combo so insidious that it could only be caused through a voodoo doll. At least I brought TP this time. Top it all off I dropped my car key while I was shitting. It did not land in the poo, but I didn't notice I dropped it until later and then spent nearly 10 panicked minutes looking for the damned key. Oh yeah, the workout was 2 x 3 mile at 5:20 mile pace with a 3 min recovery. I completed 3 miles then another 1200 meters with "bathroom" stops after both then I jogged back to my car in a miserable mood. Yay. This is what you get for reading my blog NICK END.
Wednesday (4-15) 0 min. - Back to writing class. Yay!
Tuesday (4-14) 138 min. - am: ran to work 61 min. This run seemed to last forever. pm: workout at Cobbs Hill with GVH. Fontana and I had an excellent and fast workout. After a warm up we did 2 x 1200 with 3 min recovery. 4 x hill runs (approx 280 meters). then 2 x 1200 again. The 12's were 3:52, 3:50, 3:45, 3:45. Afterward we did core and a cool down. Total running time: 77 min. I had awful bowel problems as usual. I'm going to have to figure this out again.
Monday (4-13) 59 min. - Ran home from work. A faster run than usual or my watch is speeding up. Strange. I wasn't feeling particularly well.
Sunday (4-12-2009) 102 min. - Ran down the greenway with Byler. A good solid long run with sunny, but chilly weather. I did knee strengtheners and hip stretches afterward.
Saturday (4-11) 56 min. - Ran down the greenway. 2 min negative split. Hip stretches after.
Friday (4-10) 41 min. - 10 min ish warm up on elliptical at planet fitness then a couple sets of weights. I do them in 3-activity rotations. First I did leg extensions, abs, and various arm strengtheners. Then I did leg curls, pillar, and supermans. Then I got back on the elliptical and pumped some arm weights at the same time while watching middle class Americans on "Deal or No Deal" form regrets that would last them the rest of their lives.
Thursday (4-9) 90 min. - Workout at Cobbs Hill with GVH. Long warm up, then 30 min of sustained effort on the hills and trails around the reservoir. Then 2 min recovery then 2 x 1 min, 2 min, 1 min fast with 1 min recovery. My calves felt strained on the hills, but overall the workout went very smoothly. I had a fairly long cool down and did my hip stretch and other leg stretches afterward.
Wednesday (4-8) 0 min. - Day off.
Tuesday (4-7) 136 min. - Ran to work in the morning (61 min). I was surprised by an inch of snow and some high winds. I also felt sluggish. I did some karaeoka's and side-stepping. After work I ran at Cobb's Hill with GVH. I warmed up then did 1 mile in 5:20, 3 miles in 5:35, 5:25, and 5:35. Then I did another mile in 5:30. All of these were on the reservoir loop. It was still quite windy. I finished with 4 x uphill bounding before a cooldown and some hip stretches.
Monday (4-6) 60 min. - Ran home from work. Pushups and core.
Sunday (4-5-2009) 74 min. - Total time is an estimate since I didn't clock the warm up or cool down. Went to Mendon at the ass-crack of dawn to run the Spring Forward 15k. Ran away with the lead relatively early and lengthened the lead by fading less than Bradshaw on the constantly changing hills and intense wind. Other than the wind it was a very pleasant race, beautiful sunny skies, and cool temperatures. I felt good and clocked a 49:13.
Saturday (4-4) 51 min. - Ran down the greenway and felt light and fast. Afterward I did hip strengtheners and crazy legs as well as some stretching.
Friday (4-3) 0 min. - A full yoga routine.
Thursday (4-2) 67 min. - Warmed up and then did a workout of miles around the Cobbs Hill loop. Two miles in 10:10, 2 min jog recovery, 2 miles in 10:46 (monster, and skateboarder punks), 4 min jog recovery, one mile in 5:20. Then I cooled down, but only in the running sense. I'm so pissed off. I'm not in control of myself. A skateboarder stumbled out in front of me on my first interval. I barked at him. Told him to watch it. About 8 of these skateboarders start cussing. I flip them off. Pretty stupid move when I have 6 more laps to do. Of course they acted like dicks on every subsequent lap, but at least they didn't try to fight me. To add injury to insult, the monster made me stop in the woods 3 times before I finished. I feel awful. Work sucks.
Wednesday (4-1) 0 min. - Day off.
