Once a runner

:50 treadclimb. Will give myself .5 mile credits for tc days this year so I can keep track of these workouts, which are related to running, but quickly delete them out from actual running miles if I so choose.

Disappointed that my hip kicked in pretty hard, and otherwise a meh run. Progressed to 7.3 mph but had to back off, then built back up to 7.3 mph before warming down. Leg felt very challenged above 7.1 both times.

Spinning :45

Warmed up :15 minutes, ran 8 x 1:00 hard, 1:00 recovery, progressive ending at 7:03 pace, warmed down a bit. Felt OK, better as the workout went along actually.

:35 treadclimb. Felt like death.

Feel much better but leg was wonky today. Did a progressive/pullback, moving up to 7 mph, down to 6.6, then up to 7.3 before finishing at 6.9. It helps to take a little pressure off the leg from time to time.
 

Realfit class. Ran 1.26 miles in 10 minutes, then a short warmdown. Plus some upper body stuff. Yikes!
 

Part of Realfit. Had 2:00 at 85%, 2:00 down to 70% HR. Got it up to 102% based on age, so will need to tweak the settings! Used it as a good opportunity to run some hard quarters, reached 6:58 pace on the last one, my first time sub-7 on the mill since the vertigo hit.

Progressive, went up to 7.2 then back down again as I'd tried on Monday. Works well for the leg, so I was able to slog on a little farther than before. My right heel is sore now, will have to monitor. These Kayanos are still holding up well, but their mileage/age may make me switch to the Dynamis soon.

Treadclimb :35

Treadclimb 50 minutes

Ran steady on the mill. Left leg had some issues toward the end but overall a pretty good run.

Good to run after a day in the car and meetings. Warmed up 1.5, ran a progressive from 7.7 mph -> 8.2 mph, going +.1 mph every 1/3 mile. Wd 1/2. Not all easy, but happy I was able to run pretty strong for a sub-7:30 mill mile at long last.

Realfit. Did 2:00 hard, 2:00 recovery again. Like a quarter+ workout!

Good steady run on the mill. Dialed it back after I reached 7.3 mph to keep the leg moving, but going back up to 7.4 didn't bother it much. Decided to ease off at the end bc of 2 more intense days in a row though.

Shovel!

Shovel!

Realfit--core and tabata. Some running involved but not enough to document.

Figured I'd take it pretty easy after 4 days of more snowflakes than miles. Still felt a little difficult, but got it done.

Realfit. Core, weights, then 5x 2:00 hard, 2:00 recovery again. Hit the target HRs pretty much dead on, got to 6:58 pace at the end.

Steady run, only got to 8:20 pace but kept chugging away. Felt pretty zippy at first, had some leg soreness later but kept it under control.

Slow, with Shannon on sometimes icy roads out SH from the Y. A bit chilly--low 20s--with light breezes. Good to run outside at long last though!

Treadclimb :40

1.5 wu, 8 x 1:00 hard, 1:00 easy, progressive 7.8->8.5 mph. Attacked it pretty intensely, but the hard running didn't feel all that exhausting--leg tightened on 4th interval though so kept to the paces. Think I should be able to amp it up again soon.
 

Realfit. Kettlebell and calisthenics.

Didn't have mojo today, so a bit of a slog even at slow speeds. But all I wanted was an easy 4-5 so shouldn't complain.

Realfit. Light lift then 4 x 2:00 hard running, walking recovery.

Steady mill run. Leg held up better than usual so was able to progress slowly to 7.5 mph by the end. Pleased with that.

In Boston, on mill.

In Boston, on mill.

Slow hypoglycemic slog on the mill but made it to 35 minutes.

Progressive. Made it all the way from 6.3 to 7.9 every 2 min without my leg seizing up. Pleased with that.

Realfit. A lot of sandbag throwing.

Had a good 8 x 1:00 hard, 1:00 recovery workout. Got up to 8.6 mph and recovered at 6.8, so all a bit faster than it's been. Felt pretty good running fast for the most part. Was hard but not overwhelming. Progress.

Crossfit with Michelle. Hard workout! .5k of rowing but otherwise more cals -- lateral jump squats, pushups, kettlebell swings, jump rope.

With S from the Y. Cold! Would have preferred a bit longer on a normal day but happy not to face the headwind for any longer than we did.
 

Felt like death on toast and left leg was v sore, but slogged through for 35 minutes on the mill.

Part of Realfit. Ran 6:00 for a warmup, then did 30 minute challenge -- jumping jacks, push-ups, plank, squat presses, backward lunges and 5 minutes of running. Managed a bunch of the other stuff than was able to get to .72 miles in 5 minutes. I had to ramp up, couldn't just start out cranking, but I got to 6:40 pace by the end.

Shovel!

Realfit, light lifting then HR run. Ran 1.32 miles in 10 minutes, finishing at 6:40 pace, then warm down.

Kind of a slog. Still did a progressive to 7.9 mph then warmed down about a half mile. Forgot my bandaid for the shoes and got a bit of abrasion at the end, but not before, so progress.

50 minutes steady on the treadclimber

Wanted to get out for a run but moving too slow in the morning. Treadclimb instead. 35 minutes.

Started slow and was very gradually building speed to get to 5-6 miles. Leg was still feeling ok at 25 minutes but stomach was getting very restless. Glad I bailed off the mill when I did at 3.5--that could have been unforutunate. Sigh. If things are back to normal will try to go longer again on Wednesday.

Weightlift upper body circuit x2, then 3 miles progressive to 7.6 mph on the mill.

Shovel, felt blah.

Just a slog to move blood around.

35 minutes on the treadclimber before the drive west.

Literally back and forth on Robinson Parkway to avoid the ice everywhere else. Not an easy few days for outdoor running in VT!

Another slog run. Leg hurt a lot :-/ Maybe the drives Saturday and yesterday exacerbated it?

Weight circuit x 2 and a run that turned into a decent short progressive on the mill.

Ran 15 min warmup, 8 x 1:00 hard, 1:00 easy from 8.0-8.7 mph, short warmdown because my leg was feeling wobbly. Not a lot of miles but happy with the intensity.

Treadclimb 40 minutes. Felt blah.

Emphasis on slow! Ran SH with Shannon on sketchy surfaces. Nice sunny, relatively warm morning, so we were very content to take is slow and safe and barely broke 10:00 pace!

Shovel shovel shovel

Warmup for Realfit

Accelerated to 7.2 mph then did 1:30 at increasing inclines, then back down to 0. Got up to 5%, felt way harder than it should have.

Before and after Realfit. Got to 1.30 miles in 10 minutes :-)

Slog slog slog. Left leg kind of gave out at the end--ITB again. Sigh.

WHP from EL on skis. About 9k total. Kept up a good effort/pace throughout. Was great to sneak in at least one ski (hopefully 2 after tomorrow!) this year.

Another WHP ski. Went steady, and though it didn't feel like it, my Fitbit says I worked harder than yesterday. Feel pretty trashed now tho.

Tried to run but couldn't! Just too sore. So mostly a treadclimb and 12 min on the rower.

For the cardio part of Realfit. Got up to 8 mph at 4% so working hard by the end. Plus weights and some abs/jumping around.

Ugh, legs still sore. Tomorrow off will be OK.

In KY, with too much bourbon on board. Bit of a slog on the hotel mill, really.

Better run after a bit less of the high test stuff. Glad to get a couple workouts despite the travel.

Felt very wobbly, so did a treadclimb and 12 minute row, just like a week ago. Got the blood moving at least.

Realfit. Warmed up .7, ran .75 in 5 minutes for team challenge. Got up to 6:31 pace by the end, so faster than I've been for quite a while.

So sick this week. Blech. Made it to the treadclimber for 30 sweaty minutes today.

Realfit

Modest goal was 3 miles, couldn't even make it there. Oh well. Awful, but gotta re-start somewhere.

Part of Realfit

Uggghhhhhh.

A lot of walking over the weekend (50k steps!) in Atlanta but no real workout. Finally made it to the hotel mill for a short run that felt OK.

Hotel mill part deux. Didn't feel good at all :-/

Realfit w 4 x 2:00 accelerations. Started at 8.1 mph and ended the last one at 8.6 mph. Felt a little better than expected after abs/light lifting.

Slog worthy

40-minute treadclimb
 

Realfit. Got up to 8.1 mph by the end.

Progressive on the mill while the snow falls outside :-( Ended at 7.8 mph.

Warmup for Realfit. Quite a challenging minute to minute workout after.

After work with S, a nice late afternoon for running. Felt way too difficult though. Make way for Jabba the Hut on the move!
 

Treadclimb :40

On mill, progressive to 8.0 mph. Felt a little spacey but otherwise OK. Leg was starting to get sketchy when I hit 3.5 so it was easy to stop though.
 

JAXfit without the class. Went anyway and rowed 12 minutes and ran 21. Progressive again up to 8 mph.

Schooner Head on a beautiful sunny, breezy 50+ degree day. Took it easy, enjoyed running outside.

Ran 15 minute warmup then 8 x 1:00 hard, 1:00 easy. Decided to stick with 7:08 pace for the faster minutes, and it felt hard but quite under control. Good workout.

:50 treadclimb not very intense.

Travel to Korea 1

Travel to Korea 2

In steamy basement hotel gym in Seoul. Felt pretty wobbly after the long trip.

Ran 5k per the treadmill, as I did yesterday, this time at a slightly faster pace.

"Long" mill run, last one in Korea.

Travel back

Golf! Played my first 9 holes at Kebo. Many steps, but none at a running pace.

Dragged myself to the gym. :-/ But got in a few miles at least!

wl x 2 + a quick 2-mile run. Still loopy from jet lag so again glad to get to the gym at all. Encouraging on the scale though: Since March 5 down 3 pounds and .8% body fat and up 1% muscle.

Schooner Head--chilly, breezy but beautiful sun. Didn't feel great but went slow, so it was a good run in the end.

wl x 2 and a quick mill run again. Got to 8 mph by the end this time, felt stronger.
 

Cold, dreary partial Schooner Head before the rain hits. At least it was outside.

Flat 4 with Shannon. Nice morning, relaxed run.

Golf w M :-)

Easy full SH on a beautiful day. Wore one layer long sleeve Coolmax and was a little warm when out of the breeze.

Realfit, reps on the minute.

After work with S. Slow but steady out SH.

Golf. Played hookey and got 18 holes.

Felt totally wiped yesterday and somewhat today. S couldn't run this weekend, so just hit the treadclimber for 40 minutes. Also 9 holes.

9 holes carrying, finally a good score.

Progressive 3 just to scrape off some rust plus first Golf Wars.

Realfit: warmup + weights + 20 minute steady run.

Ran :15 wu, 8 x 1:00 fastish with 1:00 jog, half mile wd. Felt like I could have gone harder--topped out at 8.3 mph--but with little speed lately figured it was smarter to leave something on the table.

Realfit, plus tabata

Felt off Friday, lots of golf and steps but nothing vigorous today.

Needed something moderate to get the blood moving on a dreary day, so 40 minutes on the treadclimber.

Felt very blah at first but better as I got going. Ended up doing a progressive ending at 7:30 pace.

Slow flat 4 with S after work. Also Realfit, so a lot of working out!

Realfit w lifting and 2:00 hard, 2:00 easy on the mill. Didn't go ham bc of golf later. Then golf, which went well.

EZ run on the mill, which felt like a marathon mentally :-/

Just golf.

45 minutes on the treadclimber, plus a quick 9 snuck in when the sun came out.

Slow, with Shannon early morning. Plus Golf Wars in the evening.

Warmup and tabata. Serious upper body day.

After work with S :-) Raw and chilly and felt very logy but still nice to run outside.

Just league.

Easy lunchtime 4 out SH way.

Just wandered around Kebo.

With Shannon, around WHP + PH from HC.

Bad vertigo so just did light wts x 2 and a hard 25 minute incline power walk.

Realfit. Decided not to push the running part bc I thought I was running later, but it was not to be. Still some good weights and another (shorter) incline walk.

After work, slow, with Shannon. Stomach off but made it through OK. Felt tired though.

Warmup 1 mile run, Realfit step aerobics and body weight exercises, then league.

Ran an easy after-work 4 with Shannon.

Just 9 at Kebo on foot.

5 around same route--WHP + PH--then 9 afternoon holes at Kebo. A lot of total steps!

Was going to do an easy 4 but it was so nice out I did a vigorous 5 around a full SH. Legs felt tired at first, better as I went along. Plus Golf Wars.

So sick yesterday and today. Played 18 holes of golf in a cart on Immodium. Made it through!

Mellow Realfit

Four of the slowest miles you'll ever see, but made it and felt stronger at the end, so a good sign!

W Shannon, who wasn't feeling it herself today, so quite slow with a walk break. Felt pretty normal but had a bad patch before playing 18 holes of wildly inconsistent golf.

Just 9 with Michelle

Felt pretty darn blah but gorgeous day out, so not too hard to motivate. Slow Sch hd.

Realfit. Decided to do a progressive run for my cardio "challenge," so started slow (6.7 mph) and sped up .1 mph every 30 seconds. Reached 6:54 pace and 1.5 miles in 11:34. Also lifting.

Short Schooner Head. Nice day. Didn't have much zip but geared down and had a good jog.

A nice walk around Compass Harbor, but no real workout on a chilly, wet day.

15 minute warmup, 8 x 1:00 at 6:58 pace with 1:00 recover at 8:41 pace. Felt pretty strong despite steamy conditions in the gym.

Marshall Cup. A lot of walking.
 

Marshall Cup part deux. A lot of walking again. Didn't finish last!

Gorgeous short SH run plus GW in the evening.

Did light weights 2x and rowed 12 minutes. League after work.

15 minute wu, 8 x 1:00, first 6 at 6:58 pace, then 6:53 and 6:49 for the last two, short wd. Felt a bit wobbly at first, better as I went along.

Light wl 2x then a very slow 4 on SH.

Easy full Schooner Head + golf. Warm sunny day.

Cals and 40 min on the treadclimber.

Very slooow miles, with Shannon. Plus golf.

Decided to just do league, as I've been feeling fatigued. Must have been a good idea, because I played a lot better than I have been lately.

Went around WHP + PH from HC. Added 4 x 2:00 hard, 2:00 recovery. 70 and sunny and felt so hot--no acclimation at all yet! But the hard paces were 6:45-6:50 and a couple recoveries were sub-8:00 pace on the carriage roads, so even on that surface I was able to run faster than the mill for what felt like a similar effort.

Grabbed 8 holes of quick golf on foot and mowed the lawn and enjoyed bbq :-)

Easy run with S around WHP from HC. Ran reasonably early (8:30) but already quite warm. Later played 18 holes but took a cart because it was quite hot on the course.

Did absolutely nothing on Saturday, and it was good. Easy morning run in the dry, cool air--felt stronger as I went--and Couples' with M in the afternoon.

Decided to just walk Kebo today.

Slow noontime run with Shannon. Beautiful day but still felt warm!

Ran Schooner Head with 5 x 1:00 hard, 1:00 recovery as a sharpener. Ran around 7:00 pace on level areas, 6:26 downhill and 7:49 pace (!) up the big hill. Paces felt slow relative to effort. It was warm but not all that hot out.

Just League

Easy pre-race run with a 2:00 acceleration from 7:03 to 6:53 pace. Stomach kicked in so had to cut the warmdown short, but got what I wanted overall.

Warmed up .9 miles with a 1:00 acceleration. Went out a lot harder than in past years, so with the down/up out-and-back course, I knew it would be a positive split. Went through 1 mile in 6:29, passed 2 more people in the first part of the 2nd mile, then stayed in the same place the entire way back. Think I red-lined going up and through Highseas, so had to back off the first big uphill. Mile 2 was 6:53, and it was time to hang on for dear life up the rest of the hills. 3rd mile was 7:19. I slowly caught up to two other runners but didn't have the mental fortitude to push past them and finished 4 and 8 seconds behind them respectively. Then again, the last .13 was at 6:02 pace per Garmin, so I did try, just a little too late. Happy with this, as it's my first sub-7 pace race in years.

Slow sweaty slog on the hotel mill in LA.

Still in LA, slightly faster and slightly sweatier than yesterday.

Mill, sweaty, CA

Red-eye, league, zzzz

18-hold match, walked.

Slow early am hot humid slog around WHP with S.

Easy jog out to Sch Head and back. Warm, but not nearly as bad as yesterday, even at noon.

Wimp lift x2 + 12 min row

Beautiful day. Ran out Schooner Head and felt pretty good.

Just league

Slow, with Shannon. Will ramp up a bit again now.

18 holes, 9  in the morning with E, 9 in the afternoon with M and the Bartletts!

30 minutes on the Peloton (!) in the morning and 18 holes walking in the afternoon. No running, but not a bad day of exercise.

Warm, slow, noon, SH

V warm, slow, with S, SH

Downright awfully hot, slow, with S, noon, SH

Just golf

Full Sch Hd. Only a few degrees cooler than earlier in the week, but so much nicer with lower humidity.

Peloton + golf

Slow, with S around WHP from HC. Nice morning!

Slow, felt a little logy.

Drive to VT

Run with Jim out Chapin Road. Felt pretty iffy at 3 and leg tightened at 4 but then everything improved at 5 so a successful run. Not all that hot but 100% humidity, so a sweaty mess of a run.

Golf at Rocky Ridge

Run around the UVM loop. Nice cool, crisp morning.

golf match - 18 holes - plus lawn mow.

Golf

Golf

Slow after work with Shannon. Beautiful evening.

Golf

Quick around EL with Doug (!) and Gareth. Then golf.

Golf

WHP from HC with Shannon. Then golf. A lot of steps!

Just golf

Turbo run during a break in BSC. Wu, then 5 x 2:00 hard (7:19->6:58) w 2:00 recovery. Felt pretty strong.

Plus 10 minute row and golf. Just wanted to move the blood a little faster after the day off.

Felt awful. Was going for 5 slow and ended up with 4 very slow. Something's not really right with my health.

30 minute Peloton ride. Still felt off but sweated buckets.
 

With Shannon. Didn't run hard but did feel better. Also golf in the afternoon with Michelle.

Felt blah at the start but better as the run went along. Cool, cloudy, good running weather. Short SH.

Good early run around Aunt Betty. Felt good on a cool, clear morning and got a rhythm going. The nerve/hip kicked in a bit around 6 and 7.5 miles, otherwise didn't feel limited. Finished in about 67 minutes.

Just golf

Tried to stay steady. A wasp (hornet? bee?) sting 3.5 miles in made that a little more difficult (youch!) but otherwise all functioned well.
 

Slow run with Shannon on perfect morning for a run, cool dry and sunny.

Long run! Did OK, found a good cruising pace at 8:25ish after a slow start up the hills, then leg tightened and slowed for miles 7 & 8. Then 9-11 it loosened up again and allowed me to run 8:20s again. Feel better about RtB now.

Rowed 12 minutes, ran 2 miles.

Nice cool cloudy breezy day for running. Went out toward Sand Beach and back. Started very slow and felt logy, then picked it up a bit when shirtless running guy joined me. Still didn't break 8:30s though.

Just golf

Felt kind of tired but slogged through anyway. Gorgeous day, felt a little better by the end.

Tried out the new mill. Super nice! Ran 16 minutes warmup, then 8 x 1:00 fast, 1:00 slow, with fast being relative--7:30 -> 6:53 pace. Felt smooth, hope to keep a bit of turnover in the midst of the long(er) pre-RtB runs.

Lots of bopping around on the golf course but nothing involving much exertion.

Fabulous cool, dry weather out. Too bad my legs felt so awful. 4 seemed like 8, and I don't know why.

Same beautiful weather, felt much better during the run today. Brisker pace, legs had more zip. Guess I've been fighting the cold that L and M have.

Rowed 12 minutes, ran 2 miles. Just wanted to get the blood moving before a sedentary day tomorrow.

Reach the Beach. Ran the 9th leg, which I ran in the blazing heat last time (last year?). Much nicer this time, clear and low 60s with a breeze. Tried to run under control, but ended up going out too fast chasing someone. Moderated over the 2nd half, a lot of which was uphill, and averaged 7:30s, which was pretty close to my goal.

Two double legs in a row, yikes. Ran 20 and 21, which were both labeled easy. The first one was, nice downhills a lot of the way, but 21 was a beast, with a huge elevation gain, a lot of which was in one mile straight uphill. Came through halfway in just under 8:00s, but with the monster climbs slowed to 8:10s for an average, which I'm still content with. Then ran 34 and 35 getting close to the coast. They were mostly flat with a few inclines, including overpasses. Had to wait a while to cross Route 1, so that added to my time. Ended up with 7.4 miles at a rather steady 7:45 pace, again not super quick but given the circumstances I'm pleased to be able to maintain that after 23.4 miles within 22 hours.

Golf Wars