I'm feeling fat and sassy

Mid-week long run to get back into the swing of things.  11 miles in boring loops around the park.  Averaged 7:59. 

7 easy miles.  4 with Sadie and then dropped her off and got Ralphie for 3 more.  Slow Slow Slow:  Averaged 8:13.  I think after last week my legs are in recovery mode

Race Report: UAW Veterans Appreciation 5K in Lockport, NY I needed/wanted to do a 5k before Thanksgiving to see what kind of shape I was in for the Turkey Trot and just in general. Of the races for this weekend, this one fit best into the schedule choice. Plus it was cheap (20$ day of race) and small (only ~100) people yet it had good competition (top 6 people were under 19). I’ve been running only base miles with no speed work since mid August so I was a little unsure of my speed but I was hoping to go under 18:36 and closer to 18 the better. Plus I was un-tapered in the middle of high (for me) mileage

Pre-race: I registered and got my amazing old school super loud cotton t-shirt. In the day of tech shirts, a little throw back style is nice. I did a 2 mile warm-up to see how I was feeling It was a weird temp, low 40s with wind so I wasn’t sure how to dress. Ended up going with shorts and a long sleeve t, I forgot my gloves so my hands were a little cold.

Mile 1 (5:42): I wanted to make sure I did not go out too fast because I’m tired for doing it. Once the gun went off, I started slow (in maybe 10-12th place) and got settled behind the lead back of 3 next to the eventual 2nd place finisher. Some little kid (like 10 years old) was way off the front but he only lasted like 3 minutes and was done. The guy next to me took off to catch the lead group and I was alone. Felt surprisingly good.

Mile 2 (6:04): Tried to keep the pace up but this mile was mostly uphill so the pace dropped off a little bit. The front got stretched out and the lead group (probably ¾ of a min up) spit off a runner that I was trying to catch.

Mile 3 (5:57): Now it leveled off and started to go downhill a little. I can always pick it up the last mile and I’m excited to get done. I was pushing to trying to get the guy in front of me but I was burning pretty bad.

Finish time (18:26): Couldn’t quite catch the guy in front of me but came in 5th overall and 3rd in my age. Did my 2 mile cool-down and drank some beer and had some pizza. Overall I was happy with my time and the race in general. I would definitely keep it on the calendar and maybe do it again next year. Very nice for a super small race.

PM: 6 easy miles (3 with each dog).  Pace: 8:40

Long Run with my friend.  Wanted to take it easy because my legs are a little beat.  Averaged just under 8 min/miles

Got super lazy and took 2 extra days off (tues, wed).  gotta play catch up

7 Miles around the house nice and easy (pace: 8:06)

Long run with my friend.  We were both sick with colds so it was extra pathetic compared to usually.  Ran 5.5 down to meet her (7:46 pace), 5 miles with her (8:26 pace), then 3.5 home (7:52 pace)

Double to to catch up (because that's the healthy way to make up for missed miles)

AM: 7 miles before work.  Still feeling  a little cold ridden.  Recovery pace (8:20 miles)

PM: 7 miles.  I've decided to track how many miles I run with the doggies because why not?  Split the run up between them, average pace: 8:37.  Left shin is acting up again, need to start doing my silly PT excerices and icing more regularlly

AM: 4 miles nice and easy on the old railroad grade.  Pretty windy out but it was warm enough to wear shorts and a T-shirt  Pace: 7:51

PM: 7 miles on the treadmill watching Anchorman.  Easy 8:21 pace (but it always feels harder on the treadmill).  I need to oil the belt, it's telling me to but it's such a PITA.

 Leg is still holding steady with stretching and icing

7 miles with the pooches at base pace (7:40)

MLR, 10 miles after work.  7:34 pace.  Felt pretty good but medial right calf is sore still.  boo!

Double dog recovery run.  Nice and easy @8:14.

I'm trying this new thing for giggles.  Sport Tracks has this Training Load plugin. http://www.zonefivesoftware.com/sporttracks/plugins/?p=training-load that will give TRIMP scores and other metrics of fatigue. (What is TRIMP, fellrnr.com/wiki/TRIMP and http://the5krunner.com/2012/07/14/training-load-plugin-for-sporttracks-interpretation-and-use-in-a-real-life-example/).

Any option on using these markers? I'm going to collect data during my Boston training but not use it to guide training. Hopefully retrospectively I could gain some insight that I could apply to future training.

At least I'll have a cool graph to look at at the end Might be fun, probably will be useless. Not sure but I will need to get used to wearing my HR band all the time.

Long run.  14m at 7:40 pace. It was a pretty crappy run. Felt totally beat and couldn't get comfortable. My pace and effort were all over the place, I blame it on my cold

AM: Ran down to the park and did some recovery miles on the cinder path before work (7 miles at 8:11 pace).  felt a lot better than yesterday which is good

PM: 6 miles, 3 with each dog.  Average pace was 8:22.  Standing all day at work made my calf a little sore before and during the run.  Iced when I got back, feeling better.  I really need to keep up on the icing.  When I ice it's 100% fine, when I don't it hurts, boo  

Easy run with the pups.  7:44 pace, felt ok

Race Report:  Troy Turkey Trot 10k.  

Splits: 6:07, 6:06, 6:05, 6:08, 6:12,  6:08. 1:24 

A little disappointed by my time, wanted to be under 38 but it was my 3rd fastest 10k ever, only 45 seconds behind my PR.

About 1000 people in the race, a double out and back, kinda chilly.  3 mile warm and 6 mile cool down.  More details will probably follow

Ran with my sister at home in Galway before heading back to Buffalo.  Did a 7.5 mile loop.  Started off slow and finished faster.  8:04 average pace.  Quads were suprisinly sore

recovery run with sadie in the evening. Quads still pretty beat but feeling ok overall.  8:20 pace

Decided to stop being so lazy after 4 days off.  Easy run 7:50 pace with the dogs.

It decided to freezing rain before my run so I would have been better off with ice skates.  And it was cold and windy.  Managed to run 10 miles w/o breaking myself.  7:48 pace.