I'm feeling fat and sassy

Ran around with ralphie.  4 base miles at 7:37 average

4 miles 7:35 average

Went to run on the treadmill but it was not working right. It would overspeed and turn itself off.  Didn't have time to get to it before work when I wanted to run but looked at it after work.  Ended up being a dusty optical speed sensor. A little air in the can and a recalibration and it was good to go!  Glad it wasn't more serious

Ugh, both dogs wanted to go run so I wrangled up 120# pounds of dog for a nice easy run.  Average pace 7:50

treadmill run before bed.  about 8min for the average pace

Had to put my kitty, Stripey, down today :(.  She was 8 years old and had some long medical conditions.  She had eye cancer for the last 3 years or so and it looks like it finally spread to her liver. She ended up losing like 3 pounds over the course of a month which is a ton and she wasn't eating. So it goes 

3 easy miles before work on the treadmill.  Average pace was 8:15is

I've been trying to get into the habit of running before work which means I need to be out the door between 6:!5 and 6:45. I'm batting like 0.500 right now which is worse than I'd want to be. I did manage to get out and run 5.5 this morning at an easy 7:27 pace. Hope I can continue it tomorrow

Ran the puppies to doggie day care so they will be tired and I can relax after work.  Averaged around 8:03 pace for the first 1.7 miles to the place and then tooled around to make it a solid 4 miles with an average pace of 7:55.  Did I mention it was pouring and 40 cause it was! But my new jacket did a wonderful job of keeping me mostly dry!

HOLY CRAP!  4/4 this week on morning runs.  It's spectalluar bad outside this morning.  24 with 50mph wind gust and 3-6 inches of snow so I ran in the basement on the treadmill before work.4 miles in 32 min.  Easy run except I picked it over over the last 0.5 miles finishing at like 5:30 pace. 

3 easy miles on the treadmill at 8:17 while watching "30 minutes or less"  kinda funny, I do like Danny McBride

AM: 8 miles at 7:40.  It was super cold (6ish degrees or so) and sloppy outside. Wasn't too bad but my quads get cold

PM: 3 miles on treadmill easy at 8:17s . Shins kinda sore, should start icing again.

Pouring rain (boo) pushed me to the treadmill for 5 miles at a very easy pace (8:36s)

more treadmill (eye roll).  5 miles at easy pace (8:36), watched "my idiot brother"  Not a funny movie like it was advertised as but pretty good

AM: 6 miles outside with the puppie.  7:43 average pace, pretty steady

Pm: 3 on the treadmill to make up for a missed run.  Easy at 8:30s

4 miles tooling around the neighborhood at 8:00s.  

Ran 10.3 miles this morning in the pouring rain and 35 degree weather. Pretty steady. First 7 miles were 7:33 average but I was cranky and tired of being cold and wet and wanted to get home fast so the last 3 miles ended up being around 7:15. I was suppose to run this 10 last night but flipped it with my 4m that was scheduled today.

I want to hit 35-40 miles (with an 11 mile long run) for the next couple week and then start specific training for a spring half-marathon using a 12 week program (start on 2/13). Aiming for 1:20 for the goal based on how my 5k I have scheduled in late feb goes.

3 easy with Sadie.  8:14 pace. felt good overall!

Ran the pups to doggie daycare and then continued on.  6 miles total at 7:18 pace.  It was raining, again!

Ran around the park before work.  It was not bad, a little slippery.  Sadie had fun. Pace 7:43

12 miles on the treadmill, good god I hate it.  It was raining and 50+mph winds so I hid in the basement.  Watched Office Space and did it at an easy pace  8:17 for the first 9 miles and finished it up with 7:30s 

5 super easy on treadmill before bed 8:37

Both dogs needed excersie so I did a 3 mile loop with Sadie first and then Ralphie.  Nothing too exciting.  Average Pace 7:45.  

My shin has been sore lately.  The meat on medial side, but it felt great today.  Maybe it's over being a crybaby and stop hurting

3 easy on the treadmill.  We got a new TV with an integrated DVD player, totally fancy!  

AM:  3 on treadmill, super easy 8:40

PM: Ran home after work.  6 miles at 7:33 average

Ran real easy back to work to get car 7:55 pace

11 mile long run before work.  Average pace worked out to be 7:43.  Felt very good overall expect the cementary I run at has thing stag living there.  Usually I don't see him but today he made an active effort not only follow me around (like right off my shoulder 20 feet away) but he also blocked my path at one point.  Not too keen on getting beat up by a dear I ducked out of the cemetary early.

Did the 3mile doggie exchange run.  Ran 3 miles with Sadie, stopped and switched and ran 3 with Ralphie.  Average pace 7:33

7 before work, average pace was 7:40s.  Kinda cold

6 home from work.  Felt like garbage. Started out ok, but just tired with no energy.  8:00 average

Ran to school to get my car.  6 miles, average 7:43

Did the doggie double down before work.  Ran 3 with ralphie and then 3 with sadie.  Super average 7:45 pace

Ran home from work after a long week.  Ready for the weekend.  Pace 7:30, pushed it a little and it felt ok

Took both dogs to run to school to get the car.  They were kinda hyper and took forever to get them settled into normal running.  A dog jumped out and totally scared Ralphie too! Average pace was 7:55

Long Run!  Ran down to my old neighborhood to run with my Math Professor Friend.  3.5 mile down at 7:44.  The middle four miles were nice and slow at 8:45 (she admits she's a little out of shape) and then pushed it home at 7:35 for the last 3.5 miles

4 on the treadmill before work.  Boring, watched Happy Endings.  Pace was a leisurely 8:15

The weather was kinda icky so I retreated to the treadmill run.  Watched mindless TV and ran an easy 8:10 pace.  

AM: Got lazy and was kinda nauseous so I skipped my run last night so I did it this morning before work.  Raining out so 4 on the treadmill before work.  Pace was like 8:00s.

PM: Rented drive and ran 6 more on the treadmill.  It's a crazy movie, way better than I expected and has an awesome soundtrack

I really need to be more consistent on my blog updating. I go back and forget what my runs were like and can't fill in the details.  Plus I hate leaving my regular readers (HA HA, what readers!) hanging

Ran 5 with Ralphie after dinner.  Average pace was 7:49 and felt good but my tummy was a little bouncy.  Should have waited a little longer after dinner.

Long Run with my friend. I ran down to meet her (3.5 miles at 7:49).  Then 3.5 miles with her at 8:30 and then 5 home at 7:36.  Felt good over all.  When I got home, Ashley asked me to move a small table and I went to grab it and it totally screwed by lower back.  Reaggrevated a 10 year old snowboarding injury.  I can barely function, I hope it heals up in a day or too

First run since hurting my back Sunday.  Finally felt good enough to try running. Ran 6 total doing the doggie hand off (3 each with Ralphie and Sadie). Did some pick-ups to test it out It was kind of stiff and tender but definitely not going to slow me down at my race tomorrow. 

Old First Ward Shamrock Run 8k, or, Batten Down the Hatches

This race, held in the “Irish District of Buffalo” is the second largest race of the year after the 10k+ finisher Turkey Trot.  This year it hit the cap of 5500 registrants, it’s getting pretty big.  The course is held in an older industrial part of the city and the course is mainly flat with the old hills coming from some pretty big overpasses.

The main goal of this race was to see what kind of fitness I was in after the wacky winter we’ve been having.  I was hoping to be under 32 and ideally closer to 31.  If I hit that mark, I made it through the winter in ok shape.  To make matters worse, I tweaked by lower back last Sunday so I ended up not running at all during the week except for Friday. Kind of messed up my week and motivation. It was probably 80% back to normal. Not fully healed but good enough to not slow me down.

The morning of the race a STRONG cold front moved through putting the whole area under a high wind warning.  When I got to the race the wind was a sustained wind from the southwest at 40mph with gusts hitting 60mph, not the ideal for a fast time.  In addition, the wind knocked down a power pole on the course about at the 4.5 mile mark causing a last minute course change (shortening it to 4.5 miles instead of 5m).  In any other city, the race would be postponed but we are too hardcore in Buffalo and the Race Director and scoring team did a great job dealing with the weather.  This includes laying on the timing mats to keep them from blowing away!!

Mile 1 (6:06): After an easy mile warm-up, I line up and we are off.   With the wind, it felt like an easy job despite pushing under the 6 min mark.  The steady wind was ok but the gusts were pushing us into each other, the curbs, etc.  Felt great and settled in

Mile 2 (6:17): We are still with the wind and moving fast and easy at 6ish pace.  At about the 1.75 mile comes what we were dreading, turning back into the wind.  Paces plummet and runners weep.

Mile 3 (6:56): Fully into the head wind it was brutal.  It was a struggle to keep forward momentum with the gusts.  We move into packs drafting off each other trying to hide from the wind.

Mile 4 (6:55): Suffering and ready to be done.  Going over a large exposed overpass our pace rose to over 8:00 briefly. A lot of passing back and forth as people go out into the wind to try to push.

Last 0.5 (6:15 pace): Now we turn back with the wind and kick it home.  Let it push us the pace dropped back to race speed.  Dropped the last 0.15 miles to 5:30 pace to outkick a group of 4 trying to get me.

Overall: 29:27 (6:33 pace). 74^th of 3850 overall and 12 of 386 in my age (25-29).  I was beat, it was the worst conditions I or anyone I talked to have ever raced in.  Some called it dangerous. Kind of disappointed with my time and place but the conditions made it very tough to judge my shape.  A bunch of people that finished near me ran 1:04 to 1:06 at a 10mile race in poor conditions (snow, slop, and wind) 2 weeks ago. If I’m in that kind of shape, I’d be pretty excited.  Also got to finally race in my new racing flats (Mizuno Musha), I like them a lot and had no issues with them. Excited to try them out some more.  I’m looking for a 5k to run in the near future in hopefully better conditions.

7 easy miles at 7:58 pace.  

AM: 4.5 easy run (8:20) in the morning to make up for a missed run

 PM: Long run home from work. Average pace 7:50. Felt pretty beat at the end

Ran with Sadie and Ralphie before work.  Sadie was being a complete handful for no reason.  Felt dead overall.  Tried to run it easy at 8:11 pace.

Right shin is acting up again, I need to get back on my ice/stretch/strengthen cycle before it gets bad.

Doing my duty and gave blood at lunch today.  Totally nice out.  Got to wear shorts and a long sleeve-T to run.  Took ralphie out for an easy 6 miles.  Tried to stick to the old railroad grade to give my legs a break.  Average pace was 8:08.  Felt ok despite giving a pint

Lazed around too long and was forced on the treadmill.  Ran an easy 4.5 miles in about 8:10.  The food pod for my garmin is always way off on the treadmill!  I trust the mill's counter more than the footpod which makes me a little sad

Long run!.  Ran down to meet my friend.  First 7 held a pace of  7:43.  Felt kinda lazy during the first handful of miles.  Ran the next 5 with my friend (8-12) at a easy pace of 8:30 and picked up the last 3.5 home with 7:26 miles.  The last mile I pushed it down to 7:00 to see how it felt.  So my run started kinda of lazy but ended on a good note

am:  5 easy on the treadmill (8:28) to make up for missing Tuesdays Run

pm: 7 miles at the park.  Average pace was 8:00.  feeling pretty eh.

PM doggie run.  Took Sadie for 4 miles and Ralphie for 3.  Both dogs were being a complete handful.  easy run pace, 7:53

Wasnt feeling too hot mentally or physically thing week so I orginally cancelled my tempo run for today and was just going to do an easy 8 at the cinder path at the park to give myself and my legs a break. At about two miles in I decided I was feeling ok and went ahead with the tempo run. Ended up doing 3.5 miles at 6:34 pace and felt good. Finished it off with a 2 mile cool down for a total of 8 miles with an average pace of 7:00. Legs were a little sore at the end but I'll ice them back to health.

super easy recovery run (pace 8:30).  Stuck to the dirt paths to give my legs a little break.  A little sore still.  Iced when I got back.  I'll probably keep the intensity down until the are back to 100%.  

15 mile long run.  Met a friend half way for 5 miles.  First 6 miles were at 8:01 pace, middle 5 with Kelly were at 8:29 and then the last 4 home were 7:48.  A little sluggish but got moving ok.  Legs felt pretty good but it was unseasonably hot and humid this morning.  So excited for a rest day tommorrow

Nighttime run through the neighborhood.  7 miles @ 7:35 average.  First and last miles were a bit slower. Felt pretty good

5 mile recovery run because my glutes and things are quite sore.  Not totally sure why, maybe it was a carry-over of my long run on sunday.  8:30 ave pace, watched Happy Endings. Love it!

 had a crappy speed workout tonight. I've been feeling down, tired, and blah in general. Plus I had a long day at work and it was quite hot and humid out (70+ with 70% humidity).  My workout was was...
1.6 mile warm-up
8x 800m with 400m recovery
1.6 mile cool-down

My goal time was to be eat repeat at or under 2:50 but it was obvious that it wasn't going to happen and I ended up letting the intervals drift up to my current 5k pace (6:05ish) instead of keeping it at my H-F pace

Repeats were 2:47, 2:51, 2:54, 2:58, 3:02, 3:04, 3:02, 3:01

AM:  5 easy miles to make up for my unscheduled rest day yesterday.  Average pace was 8 flat, tried to run on the dirt to take it easy on my legs

PM: 6 on the treadmill after work.  Average pace 8:39.  Watched flight of the chonchords. Love it!

18 mile long run.  8:03 average pace.  Ran the first 7 with ralphie at the park (pace: 8:01) then 7 with sadie (8:13s) then the last 4 by myself (7:39)  Started out kinda rough but finished ok

Super easy recovery run. Despite my legs being beat, it wasn't too bad. Pace: 8:21

Regular run with Sadie.  6 miles at about 7:35 pace.  Felt pretty ok.  My legs are starting to get beat up.  The medial portions of my lower legs are kinda sore and I have a right tight hip adductors.  

Had a speed workout planned (2400m repeats) but my lower legs were pretty sore. Scrapped it and did an easy 5 on the treadmill at an easy pace (8:27s)

5 easy on the treadmill.  average pace 827.  Legs feeling a little better

4 easy on the treadmill.  8:27 pace.  legs feeling better

Bengal Run 5k Race Report:

Pre-race:  The race is a fast flat 5 in the City and I was anxious to see how my fitness was doing. Woke up with some chest congestion and I've been dealing with hurt lower legs the last week. It was pretty cold out too!  It was about 33 degrees and a little windy at the start.

The Race:  Once again I manage to have Yahoos jump in front of my right before the gun.  I was worried when they were questioning why only half of their clan had chips and what they did.  Managed to push through them at the start. 

Mile 1 (5:58).  Started a little fast.  Covered the first 0.75 at about 5:45 pace.  Felt pretty of but was coughing due to congestion.

Mile 2 (6:14).  Towards the end of the first mile I was really letting the pace drop to well over 6:00 but a group of 2 passed me and I latched onto them the best I could and helped pull the pace back to something ok.

Mile 3 (6:08). Got settled and felt a lot better than mile 2 but the burn was starting to set in.  Caught a couple people but a couple got away from me.

0.1 finish (36 sec).  Felt strong and kicked it in and then layed on the ground

Finished 25th overall and 5th in the 25-29 age group.

Pretty disappointed and discouraged, I was aiming for closer to 18:36.  But I couldn't hold to pull it out. I was thinking that maybe I should rethink my idea of a fast marathon in the fall and work on getting me short race speed back to where it was.  The marathon and half-marathon workouts are letting my short speed really lack.

The half marathon I'm training for is about 4 weeks away and I think I'm going to go for a stretch and aim for 1:25.  After that, I was looking at the race schedules and thinking of running a 5k in mid-july, a mile race in August, and our 8k Turkey Trot as my A races for the season.  I think I'm going to scrap running my October marathon and then if I get into Boston with my 3:04:40 I'll have that to start training for towards the end of the year.  Until then I'll focus on keeping my weekly mileage around 50+ to build a good base while doing some speedwork for shorter races and see if I can get my 5k to sub 18 and my 8k to sub 30 again.

Coming into the finisher shoot

Easy 5 on the treadmill @ 8:27 pace

First track practice with my new running club, Checkers AC!

12x200 with 200 recovery vo2 workout. Aiming for 40 sec for each repeat. Repeats were 39, 41, 41, 38, 38, 39, 38, 37, 37, 37, 38, 38.

 And a 0.75 mile warm up (got there late) and a 1.75mile cool down

Felt good overall, the first 9 were easy but I was ready to puke the last 3.  They got tough.  I was excited I did not have to do the workout solo. My pace group had about 10 in it. Looking forward to next week

Wanted to run in the park but when grocery shopping instead and ran a little later with Ralphie (who was bouncing off the walls).  Ran at a comfortable pace (7:55) as my legs were a little beat from track yesterday.  I think it was a combination of the fast repeats and older shoes.  These have about 300 miles on them, I think it's time to start rotating in a new pair

Wanted to run when it was light out so I ran right when I got home from work. Ran 7 miles down to and around the park and home (pace 7:36).  I got to run about 4 of it on the cinder path which I like to do for my legs.    Felt good over all, just a little tired . I'm pretty sure I saw a cat get run over on my way to the park. The car definitely ran over the cat but I couldn't tell if it was already dead from a previous car or if that was the car that did it in.  On the way back though I saw a guy scooping it up with a towel.  Sad :(

AM:  Was suppose to do a speed workout yesterday but I was beat so I did it this morning before work.  It was only 30 Out so I decided to do it on the treadmill

Was planning on doing it Sunday but I ended up getting, what I suspect, was a mild case of food poisoning Saturday night so I ended up lazing around on Sunday.  This was my last long run before my half on May 5th.  Started out pretty stead and felt good over all.  Managed to finish the last 3 miles faster which was a confidence booster.  7:52 average pace for the whole thing. 

Checkers AC track practice #2

Today's workout in the the cold and rain was 4x400 with 400 recovery and then 4x200 with 200 recovery to be done at mile pace (~5:25ish)

Really got lazy and skipped the last two days, now it's time to play catch up!

Since it's starting to be light in the morning again after the BS time change I'm back on my trying to get up early schedule.  Today was especially tough because I needed to be at school of 8:30 to proctor a test.  Out the door at 6:15 to run 8 miles.

Knocked off the 8 at about 7:30 pace.  Felt pretty good overall.

Left the car at work last night and went to get it this morning.  There was impending rain so I had to squeeze it in.  I was orginally suppose to do a tempo run but I was not up for the effort so I ran a quick pace (kinda in no-man's land) as to not completely wuss out. Averaged 7:15 overall and felt pretty ok but my right shin meat is acting up again.  Back to icing and PT

Long run with my friend.  Ran 3.5 miles down to meet her (7:55s) then an easier 4 with her (8:33s) and booked it home the last 4.2 (7:45).  Legs tired but felt strong expect for the left shin. 

AM: Easy recovery run at the cider path at the park.  Felt ok, but legs (esp hid adductors were sore). average pace was 7:58

PM: needed to make up a missed run.  Did 6 quick on the treadmil before bed at 8:35. 

Checkers Practice #3 (8 x 400 at mile pace)

1.5 mile warm-up

8 x 400 at mile pace (~80 sec) with 400 recovery.
Times: 78.78,79.78.78.78.79.74

1.5 mile cool down

I also wore my HRM and was fitting about 186 bpm (96% MHR) at the end of each repeat which was fun to see. Cadence during the repeats was 93-97 spm.

Felt pretty good and I was surpised by how little I was hurting compared to the others in the group. I seemed to recovery a lot better, hopefully that bodes well for me. Right leg shin area was a little sore after, I'll have to watch it; these shoes are getting a little old.

easy 8 miles.  Ran the dogs to doggie daycare and continued on my way to the park and ran around there before heading home.  Average pace was a relaxed 7:44.  Legs felt a little tired overall but not back

I should run but no motivation right today

4 on the treadmill before work at a real easy 8:34 pace.  Considering doing a 5k tomorrow so I'm taking it easy today

AM:  I was conisdering doing a race but my heart just wasn't in it.  Had no motivation to go and run hard.  Plus it was a little wet and windy out which killed anything I had left.  So I scrapped it and ran 4 on the treadmill before work (working both days this weekend doesn't help my motivation).  Easy 8:34 pace

PM: To make up for not doing the race I did tempo intervals on the treadmill after work.
1 mile warm-up
2 x 3200 @ 6:18 with 2 min recovery
1 x 1600 @ 6:10
1 mile cooldown.

 Felt strong during them, hopefully I'm getting faster

Twas raining and and icky out so I did my long run on the treadmill. Watched 50/50.  So boring!  Took a break at 7 miles to save my sanity.  Averaged 8:06 pace, felt good

Checkers Practice # 4 10x300m at rep pace

After being extra lazy this week I decided that I should maybe run.

Tempo run at the park.  Ran down to the park, did 3.5 miles at tempo pace and then ran home.  Pace during the tempo was 6:22.  Felt pretty ok but a little labored.  The inside of my shin are also starting to act up again.  I hope that I can pull off the 1:25 next weekend at my half

12 mile long run with my friend.  Ran 3.5 to meet her (7:41 pace)  then 4 with her and then 4.5  home (7:31 pace).  She was feeling pretty spunky and wanted to run under 8.  I had no complaints was glad i could pace for her.  We ran the middle 4 at 7:59 on a hilly (for Buffalo) loop.  Felt sluggish at the start but once I was moving it was ok

In the afternoon I went on a running outfit shopping spree.  I got some needed shorts and tops. 

Am: 4 miles on the treadmill at an easy pace 8:36

Am: 6 miles on the treadmill at an easy pace 8:36 

Checkers Practice #5 5x500 at mile pace and 4x150m pick-up

Ran 4 with both doggies!  Ave pace: 8:04 pace

4 miles with doggies again.  Last run before my 1/2  Didn't wear a watch so I figured it was about 8:15 ish pace

Pre-race: One of the more competitive half-marathons in the area, it draws about 500 people and the winner is routinely around 70 minutes when the weather is good.  It's run on a super flat course out and back course (less than 100 feet elevation gain) but the island can be notoriously windy. I was feeling pretty good going into the race.  My training was going well especially with my new track club workouts but I haven’t raced in over a month so I was a little unsure of how I was going to do.  I decided to set a good goal of 1:25.  If I ran under 1:30 I would also meet the race’s ‘A’ standard and get a gold finisher medal (oh boy!). I’ve been having some issue with my stomach but it seemed ok that morning.

The first 5k (20:11, 6:28 pace): By the time the race went off at 11 it was steady winds, full sun (zero clouds) and unseasonable, for me, warm temps.  I love starts at longer races, way less jostling for position and sprinting.  Plus this is a more ‘serious’ race so people know how to act.  After about a mile, I got settled in the front of the chase pack of about 10 guys.  The lead pack had 8 people in it (including the woman’s winner) and they were off the front much faster.  I was feeling really good and took some water at mile 3 which made my stomach a little sloshy.

5k through 10k (20:36, 6:37 pace).  Started getting a little hot now and the wind was in my face which was enough to slow me down a little when it gusted.  Plus I was starting to feel all the little bumps and inclines.   Still felt good though and I was hoping that I could gain my time back once we hit the turn around.  I was planning on eating some chomps at mile 5-6 but my stomach wasn’t going to have it so I skipped.  I put some distance on the chase pack and started to catch some people blowing up from the lead pack.

10 though 15k (20:24, 6:33 pace).  Hit the turn-around at 43:08 and was happy to head home.  When I turned home I realized that while the wind was in your face going it was much much worse going back.  I ended up with a steady in your face head wind of over 10mph the whole way back.  Took some water at mile 8 and ended up catching someone from my age group who was seriously suffering.

15k-finish ( 25:52, 6:44 pace).  It blew up here.  My pace dropped and I was over heated and ready to be done.  Just did my best to keep trying to push it as best I could.  I did manage to catch another runner, my buddy Ray who got spit off from the front pack (he did manage to win his 45-49 age group). With a mile to go I did my best to push it in and not let anyone catch me.  Finished the last 0.1m strong and was happy to be done.

Finish:  I was completely gassed at the end. Probably the worse shape after a race in a long time. I also got a sunburn,ick!  I was having issue breathing and my chest was tight and I wanted to die.  After a few minutes I was up moving around and was feeling better.  Talked to Ray a little at the end and we both agreed it was a tough race.  The winner came in a relatively slow 1:19 and many people I ended up with big positive splits (bigger than my 1 minute) so I felt good that I could hold on as best I did. Many people that ran this race last year were a couple minutes slower this year as well and I beat some people who as of recently have been running better than me so that got me jazzed up .

I’d like to blame my lack of drinking (only hit 2 water stops) and not taking my gu as part of the reason for my missing my goal but that’d be disingenuous.  I doubt 100 calories and another 12 ounces of water would have saved me in a 90 minute race.  It was warm, very sunny and I was not acclimated that well to the conditions.  Plus I doubt my stomach would not have been happy about it. 

Got second in my age group and scored a sweet pint glass!  All in all not a bad day even though I really missed my goal and it kinda got my excited to race again.

 About a mile form the finish

7 real easy on the treadmill to see how I felt after my race.  Lets felt ok, pace 8:45 ish

3 easy on the treadmill at 9/min pace recovery.  Was gonna do 4 or 5 but my legs were not in great shap, esp my hip.  Cut it short

Checkers Practice #6 200,400,600,400,200,200 at mile pace

Opps, posted here instead of Monday. Move it to the correct spot!

After a complete waste of a week last week I'm starting this week on the right foot.  I was unmotivated during the week and the weekend was completely consumed by my and my sister's graduation.  But I guess that's ok since I should have been recovering from my half anyways.

 AM run:  7 miles at 7:30 pace from home to school to get my car.  My lower abdomen still has this weird diffuse pain that started like a month ago and running always hurts it.  Luckily I'm going to get it checked out with the doc at the beginning of June,  we'll have to see what it is.

Checkers Practice #7 4x400 x2 at mile pace

Tough track practice
2 mile warm up
4x400 at rep pace(<80sec) with 1 min rest. Then jog 10 min and repeat
2.3 mile cool down

Repeats were 79, 78, 76, 78, 80, 76, 76, 72!!

Feeling a lot stronger after 2 months of practice. Plus our group is very motivating so it makes hitting goals easier

6 mile base run at 7:44 pace.  felt good 

Failed tempo run. Originally had 3mile tempo with 5 min rest then 2 x 1600 tempo with 1 min rest but about 1.7 miles into the first tempo (6:15 Pace) was aborted.  I was having a heck of a time holding the pace and my stomach was up in my throat.  Could have been a combo of the heat (hottest of the year) and not enough time after dinner.  I got a little mixed up and was shooting for a pace about 6-7 secs/mile faster than my goal pace (6:17-6:25) but I dont think that would have tanked me so fast. Recovered about 3/4 of a mile and tried again and got about 0.7 miles (6:01 pace but slowing fast)  into it before same problems.  Called it a night and just finished up the 8 miles with base pace stuff.

I'll let this one go

AM:  7 easy miles before work. Ave pace 7:40.  Felt good 

PM: Checkers Practice #8 200, 2x600, 3x400 @ rep pace

7 easy miles @ 7:52.  It's hot out

Well the local marathon and half is Sunday and they really needed pacers so I volunteered I ended up taking the first half of the 3:30 Group (1:45 half). I was considering the 3:10 group but it's suppose to be über hot and I don't do that well in the heat so I didn't want to push it and risk messing up. It's my first time pacing so I hope I can hit 8 min miles on the nose for the runners. Should be fun, a free supported long run with a post race party and two free shirts!

So tonight I went out and did a practice 7 mile run holding the pace.  Managed to average +/- 5 seconds of 8:00 mile pace over the length of the run. I think I should be ok

Pacing the Buffalo Marathon!

TLDR: Well the local marathon and half  REALLY needed pacers so I volunteered I ended up taking the first half of the 3:30 Group (1:45 half) and I'm happy to report that my pacing duties went well. I hit the half right on the nose at 1:44:53.

Long story: I was a little late to the start, getting there about 20 minutes before the gun and I people starting to flock near me. Some nervous questions about even pacing and trading off to a different pacer at the half way point. Also got a couple suspicion looks (probably because I don't really look like I can run as well as I manage to).  And we were off.

The weather was suppose to be horrendous, 85 by 11am (race started at 7am) with full sun and humidity but it held out and was only 65 by the start and ever reached over 75.  The runners go SO lucky. 

Since the half and the full start and run the first half of the race together I had a very large group with me. My goal was to run even splits based on my chip time but because of the slow start and the crowded first and second water stop I was about 30 seconds slow overall at mile 3. I was totally not use to the crowds at the mid-pack.  It's tough pacing because if I was alone I'd drop that extra time in the next two miles but I couldn't here, if I did I would be destroying people and ruin races. I slower dropped the extra time over the next 7 and by mile 10 I was right on the nose. It was tough holding the pace at about 7:55-8:00. If I stopped paying attention or let it run down a hill I'd drop down to my regular 7:35 pace for a couple second before I caught myself.  Another thing I was ready for was that you can't totally rely on your GPS watch because you need to run based on the actual miles. Being in a kind of a crown I ended up running sloppy tangents threw my watches pass off by at least 5 seconds per mile. Something else I needed to account for when hitting the mile markers.

My little heart attack happened at the pacer exchange (20k mark), I also almost missed the second half pacer. We ran by the pick-up and I called out to the pacers but no one came. I started to get a little panicked but he saw me as the pack went by and luckily caught up.  I was contemplating in those seconds if I had it in me to do the full (I'd rather blow up than abandon them at half way).  I figure I could have done it but it would have been ugly do to my shorter training and the fact that my nutrition plan for the half was only a couple cups of water.  Luckily I didn't come to that.  As we approached the finish/full split I took my group to the finish and the rest of the pack continued on.

In the end it was totally fun and I'd love to do it again. It was great glancing over my shoulder and seeing a wave of people behind me. A lot of  people seemed very appreciative that I was there especially the newer runners which made me happy.  I got a bunch of thanks-yous from all different types of runners with different stories.  From the first timer to the guy that couldn't afford a GPS watch. Plus the best is that I have a nice race shirt with 'Pacer' across the shoulders, it looks pretty legit.

This was also my first year running the Buffalo Marathon and it was a very well run race with a nice course and great crowd support (including live bands).  The weather is always a little iffy at the end of May here but I'd totally consider racing it next year. 

Checkers Practice #9 4x1000 w/ 400 recovery and 1x500 @ int pace. End with strides

Had to do this by myself this week because I was busy at practice time

4 to 5 1000 with 400 recovery at interval pace (3:40 ish, 5:51/mile) and end with 4x100m strides

2 mile warm up to the track
Becasue of HS track practice I did 4x1000 and a shorter 500 to end it.
2 miles home

Interval times were 3:27 (WAY TOO FAST), 3:36, 3:43, 3:38, 1:49 (the 500).  Pretty tough esp after screwing the first one up and it was very hot and sunny out

Easy run around town.  Average Pace: 7:46

Pre-race: I wanted to race a 5k to see how I was doing with my training and was hoping to break 18:30.  The race is in the evening held on a square and dead flat course.  It was a cool evening with a stead rain.  After doing my 2 mile warm up I made sure to line up at the front in the second row.  Also racing were a few of my friends from track practice

I forgot my watch so I was running blind (DOH) but it's only a 5k so not that big of a deal when my race strategy is run until it hurts and keep going.  I was also relying on volunteers to call out the mile and 2 mile split so they may be a little off (especially when I look at the paces)

Mile 1 (5:32 pace). I went out fast with the lead pack of 4 others that broke apart at about the 1/2-3/4 mark into two leaders, two chasers and me chasing at about 5 seconds off the back.  The first mile was mostly on a street that was being milled and resurfaced so the footing was a little rough in spots.  Was very surprised by how well I felt at the mile mark

Mile 2 (6:00). Mostly uneventful and focused on keeping the 2 in front of me w/in reach.

Mile 3 and 0.1 (6:09 pace) I was slowly reeling the 2 in front of me in and was able to pass them with about 1/2 mile to go and my job was to hold them off.  I managed an ok kick to hold them off by about 5 seconds and to take third overall with a time of 18:21.

My fastest 5k in since 2004 years and 40 seconds faster than my race two months ago. Track practices is paying off!! I was very excited how it went and pumped to run faster than I wanted to!  I wish I had my watch so I could have had more confidence in my splits because I don't think I faded that bad at the end.  I think the first mile may have been a little short which would make sense time wise but it's not that big of a deal.  Plus the post-race party had extra pizza and were selling them at 5$ each, score!

7 easy before work.  Went to the park and ran some loops on the cinder trail.  Average pace 8:00

12 mile long run,  Feeling uninspired so I just went to the park and did laps.  average pace was 7:43.  

Checkers Practice #10 6x400 at Int pace and strides

Abbreviated because I'll be racing the Chase Corp Challenge Thursday.
3 mile warm up
6x400 at Int Pace (80-84)
4x100 strides
2 mile cool down

400s in 82,84,80,80,81,77
100s in ~16

My abdominal issue is acting up again.

Race Report: Buffalo Corporate Challenge or YIPPY!

This year’s Chase Corporate Challenge was bigger than ever and also had some positive changes.  I don’t know how they managed without it at a 12k person race but this year they went to chip timing which was very exciting.  They also initialed an “elite” coral to make the start smoother.  If you seeded yourself at a sub 7 min/mile pace you got a red bib and got access to the corral and they were VERY strict about it so that made the start so much smoother.  Like always local companies rent a tent, get food/beer, participate and generally have a good time.  Some of the teams are hyper-competitive and some just drink a lot and stumble the course.  This year there was over 12,000 participates from 500 companies.

I ran with the University at Buffalo on a team that the assistant track coach stacked with some uber-fast people so we had a very good shot at winning the Male Team division (total lowest time from the top 4 count).  Based on my 5k last weekend my goal for the 3.5 mile (out and back) was something sub 21 and to make the 4^th place runner on the UB team. 

Mile 1 (5:33).  After my warm-up, I get to the corral and talk to a couple of friends before the race, see my competition a couple rows in front of me and we are off.  Even 3 rows back, the new start made it go very smoothly, no bumping or issue.  The first mile is kinda downhill and I felt good despite the fast start and was in 4^th place for my team. 

Mile 2 (6:06). The second mile is a slow steady uphill and it’s obvious looking at my pace.  Still felt pretty good.  The 5^th place UB runner passed me and I tried to hold him but he slowly pulled away.  I tried to keep him in sight.

Mile 3 (5:58).  After turning back home all the placed were pretty settled. I passed a few and a few got away.  One this I was proud of that a runner from our club tried to get by me with a surge and I managed to hold him off.  Feeling the burn I was ready to be done

Finishing 0.5 mile (5:52 pace).  Finished strong to come in at a time of 20:40 and 30^th overall for the men.  The top three guys for our team were under 19 minutes and the 4^th place guy beat me by about 30 seconds.  It’s pretty obvious that they won the Men’s team division and they (the top 4) will get a chance to go to the Championship in Germany this year.

Overall I was very happy with the race.  I hit my time goal and was well faster than were I expected to be.  I was a little disappointed I didn’t manage to be top 4 on my team, but they were gunning for the win and stacked it so there’d be little chance to lose.  I think this puts me in good standing to break 18 (super special goal of 17:30) at my A race in 6 weeks!

3 easy on treadmill at 9min/miles.  Wanted to do a little more but legs were beat

8 base pace miles at 7:33s.  Felt pretty good but it was very humid out

Had to squeeze my long run in before work this morning so I was out the door at 6am.  Was feeling tired so I tried to keep it slower.  Averaged 8:00.  

Am: 6 miles.  Make up run from missed last week.  Super icky and hot out and legs are kinda tired.  Averaged 7:55. Even at 8am it was super hot out, esp in the sun.  Luckily it's suppose to break tonight

Checkers Practice #11 800,1000,2x1200,1000,800 at int pace plus strides

2 mile warm up
Ladder 800,100,1200,1200,1000,800 at interval pace (goals 800 in 2:50, 1000 in 2:37, 1200 in 4:22)
4 x 100m strides
1.5 mile cool down

Repeats were 2:51, 3:35, 4:19, 4:22, 3:34, 2:46 with strides ~17 seconds

Felt pretty good

Ran the doggies to daycare and continued on my morning run.  My legs feel pretty shot so I did a real easy run at 8:25 pace.

Went to the doctor last yesterday.  She's pretty sure my stomach is an abdominal muscle issue but I'm still getting a CAT scan to verify.  Still hurts and she said that these things take forever to heal becasue 1 sneeze and you're back to square one.  Plus I got a tetnus/whooping cough booster that has made me sure achy, ick.

Ran 7 mile today real slow because I ache.  Pace was 8:33

Ran in the morning with Ralphie on the old railroad tracks.  Still achy and going slow.  Pace 8:23

Long run with my friend.  Finally starting to feel better.  Pace was 8:02

In the early summer our track club usually has a time trial basically for giggles (and to get the people that don’t race often a benchmark).   We race it in our normal training groups but this week about 50% our group decided to skip it making our race a little thin, especially at the front. 

It was also very hot and humid out (80 degrees with 70% humidity) with a strong headwind down the home stretch.  I was hoping to run around 10:30 based on my current races but I knew it would be tough with the conditions and with how I’ve been feeling lately. My 2 mile warm-up reminded me how brutal NE summers are.

We start and I go out with one of the runners who is a little faster than me and some kid who I mistook for someone a lot faster.  After about 2 laps I pass the kid and try to stay with the faster guy who has about 5 seconds on me.  I hit the mile at 5:32, right on my goal pace.  At about this time I get passed by another fast guy while goes by me like I’m walking (he ends up winning).  I try to hold strong the last 3 laps but slow to finish in 10:46.  It was pretty obvious that the heat pretty much got the better of most of us and every race can’t be great especially in the setting.  Probably a good kick in the ass to keep me from slacking

Around the town, legs a little sore.  Tried out my new shoes (Brooks Ravena), seem ok.  Took it easy at 8:02 pace

7 miles around the hood. 7:40 pace, starting to feel more "normal" again so that's good.  Not so sloggy or tired as I've been the last week

Tempo/cruise intervals

2mile wu
4x1600 at cruse int pace (6:01-6:09) with 1 min recovery
2 mile cd

repeats in 6:11, 6:09, 6:07, 6:00.  I'm always a fan of tempo intervals because while they are a little longer in distance, they really don't hurt bad at all. Went to a different track than I normally do so I could stretch out the warm-up and boy was it a free for all.  Cross-fit bros flipping a tractor tire in lane 3-4, moms walking backwards with their toddlers in lane 1 and tweens yelling at each other in the bleachers.  I'm sticking with my normal track for now on

Long run with a friend.  Ran 4 miles to meet her and then ran 5 with her and 4 home.  Average pace was 7:57 but the middle 5 were a little slower (8:14).

easy 7 miles to the park, around and hope.  8:05 pace.  Right hip is a little sore, not sure what's up with it. Feels like something is pinched deep inside

Checkers track practice

4x1200 at interval pace with 3 min recovery

2 mile WU
4x1200 (goal time 4:16-4:29)
2mile CD

times were 4:10 (ugh), 4:24, 4:21, 4:24.
Left hip kinda funky still

Did the double doggie duty run.  Ran 3 with ralphie, dropped him off and took sadie for 3.  We recently enrolled her in some obediance training and it's really paying off.  Ave pace: 7:54

AM: Tempo intervals 

2 mile w/u
5x1000m at CI pace (3:45)
2 mile c/d

repeats in 3:38, 3:42, 3:46, 3:35, 3:43

PM: 7 easy around the park, average pace 8:13

Long run, 13 miles before work.  Not too bad, feel good overall.  Average pace: 7:52.  Stopped to pick up a bunch of roofing nails on the road so no one would get a flat

Checkers Practice #14 12x400 int pace w/ 1 min recovery then 4x100m strides

Small group today because, I assume, a bunch are racing tomorrow for the holiday
2 mile WU
12x400  (goal: 79-84sec) with 1 min recovery
4x100m strides
2 mile CD

Repeats in 80,79,78,79,81,82,80,81,82,80,81,81
Actually felt good for a change

Ran around the park for an easy run 7:38 pace.  Nothing exciting or special.

Easy run before my race (7:41 pace).  Felt ok but it's humid out and my hip is still a little funky

The 35^th Boilermaker 15k (Utica, NY)

Background:  The Boilermaker is this crazy large race (17k runners) in the rust-belt city of Utica.  It’s sponsored by a company that makes boilers (hence boilermaker) and the FX Matt Brewery (They make Saranac!). The whole city basically comes out and crowd support is insane.   I use to do it in High School but since living in Buffalo this is the first year I’ve gotten out there to run it.  In addition to being huge, it has quite the large purse ($60k+) so it draws big names from across the globe.  We got into Utica Saturday afternoon, got out packets ,checked out the expo, went to target to get snacks and went to our hotel (a couple blocks from the finish line).  Dinner was at this amazing restaurant called the “Tailor and the Cook.”   We were in bed at an ok time.  

My training, the course, and the weather:  My training has been going good with my track club but I still have a lingering right abdominal pain that’s quite rough at times (Doc says is a bad pull) which is, I think, making me favor that side causing some issues with my hip.  My goal for the race was to hit 59 but I definitely wanted to beak an hour which would be a 30 second PR.  The course is definitely not what I’m use to.  It was hilly (see profile below), especially the first half.  It’s all about being conservative and then making it up later, if you don’t negative split at this race then you’re in pretty rough shape and hanging on for your life.  The weather was cooler than is has been recently but still hot and humid (high 70s/low 80s with 60%+ humidity).  The sky was overcast in the morning and breaking out Sun in the afternoon.

The Start:  We got up and caught the bus to the start and made it there with about 45min until race time.  Because the race is so huge they have a pretty strict corral system and luckily my seed time got me into the corral (of about 500 runners) directly behind the sub-elite corral (sub 55min 15k) so I was quite relieved about that.   I found a fellow runner from my club and I knew he was a little faster than me so my goal was to stick with him like glue.   Something concerning me was that my stomach was very sour, not sure if it was nerves or dinner or what but I was a little worried.  The gun sounded and we were off.

1^st 5k (20:16, pace 6:31):  Despite the people rushing past me I did my best to start conservatively.  The first 2 miles are relatively flat but the road really starts going up at mile 3 to the largest hill in the race.  I had a cup of water and my stomach seemed to calm down and I felt real good otherwise.  I knew with the heat and the hills that my best bet was to shoot for under 60 today and was pumped to see I was only 16sec off on the hardest part of the course.

2^nd 5k (19:44, pace 6:21):  Mile 3 to 4  is the worst part of the course (mile time was 6:50!) but then it turns downhill and I followed it up with a sub-6 mile (my slowest and fastest mile back to back).  I didn’t want to blast the downhills to help save my quads.  It was getting hot and sunny at this point and at each water station I’d dump a cup on my head and drink one.  I don’t think I ever drank so much in a race before.  My club buddy was running about 15 sec in front of me so I felt good and the hard part of the race was way behind me now.  Not much passing going on from the 5k to 10k mark.  Cumulative time was 40:00, right on target. 

3^rd 5k (19:48, pace 6:22):  Just need to push it to the finish and keep my 5k under 20min.  From miles 6-8 I was passing people like crazy, all the people that blew up from going out too fast.   It was quite the boost I needed and was glad I held back on the start.  This section is kinda roll-y so it’s hard to get into a good rhythm and it was rather hot and sunny out which zapped what little energy I had left.  Hit the 9 mile mark and it’s straight downhill to the finish.  Pushed it as best I could and I knew that I had an hour beat pretty good.

Thoughts and postrace:  I was pretty pumped with my time on the pretty tough course and with hot weather it was time to start the best postrace part in road racing.   There’s a live band, tons of beer and fun food.  Probably drank a little too many beer (7!!) after running so hard but that’s the fun of the race.  Watched the awards and waited for my wife to finish before heading back to the hotel to shower and head back to Buffalo.

Despite not hitting 59 minutes I was happy with how I ran, I forgot how tough the course is especially when it’s hot out.  I was only about a minute off my equivalent time but that’s based off flat/fast Buffalo races so I think it bodes well for me.  I think a 18min 5k and 30 min 8k is definitively going happen this fall.

6 miles in the morning.  Average pace was 8:02 and I felt like absolute junk

Trying to get back into the swing of things.  6 miles in the evening.  7:46 average pace. felt pretty good

Needed to get my run in in the morning before work.  Ran down to Delaware Park and did 2 loops.  Pace: 7:35

Went home to Galway for the weekend because my parents were having a summer party.  Drove home Friday night.  Did my long run the morning before it got started.  Had to deal with some rough hills but good overall. I like running at home.  Ave pace: 7:53 with the last half being run in faster becasue all the big hills were over and done. 

Wanted to squeeze another run in at home before travelling back to Buffalo.  Got up early after a crazy day of partying.  Did 7 miles at 7:46 pace. Still feeling good and the hills today were much more tolerable. 

Treadmill, 6 miles @ 8:20

To the park and around. 7:50 pace

To the Park and 2 loops.  7:31 pace

Ran to school to get the car.  Had the wind at my back most of the time. 7:15 pace.  My dog at my old running shoes.  I was kinda mad because they only had 100 miles on them but on the flip side I wasn't really a fan so...  Went and purchased some Ravenna 3s.  So far I really like them

I'm really trying to get back on track but I've been frustrated by my inconsistancy over the last 4 weeks or so.

Checkers Practice 2x600, 3x400,3x300 at rep pace  

First time back in about 5 weeks
2 mile WU
2x600 rep pace (goal 2:00) with 600 recovery
3x400 (goal: <80sec) with 400 recovery
3x300 accelerations (goal <600) with 300 recovery
2 mile CD

600's in 1:56 and 1:59
400's in 76, 78,77
300's in 58,56,57

 Not really as bad as I thought it was going to be so maybe I didn't lose too much while lazing around the last month

Ran to the park and around it and met Ash after for some tacos from the food truck stationed out at the park.  Average pace: 7:32

7 miles at night before bed.  Felt super beat so I did it as an easy paced run at 8:15 miles

Long run before dinner.  Felt ok  but my right ITB was acting up. Gotta watch it to make sure it doesn't get bad.  Wanted to run the loops at the cemetary but got there too late. Average pace was around 7:37 which is impressed me

Had to work in the southern end of the city and there is a park near there I always wanted to run at so I hit it up after work.  It was pretty nice.  There's about 5 miles of trails that are crushed gravel and long and twisty boardwalks.  I enjoyed it.  Tried to take it easy for my ITB, averaged about 8:15.  I'll have to get back there to run occasonally

Checkers practice: Mueller Mile Prep

2 mile WU 1000m at tempo (6:02 miles) with 200m recovery 3x300m at rep pace (<60) with 300 recovery 2x200m at rep pace (<40) with 200 recovery 2 mile CD

Tempo in 3:51

300s in 57,56,57

200s in 36, 36

My left ITB felt ok so I was happy about that. I think I should be able to hit 5:35 at the mile race on Thursday.  I really hope

I was not feeling very confident going into the race, in fact, I was really doubting my abilities to run a good time mainly because I got so lazy with my training at the end of July and start of August. 

My goal was to get below 5:35 to get the nice tech shirt for hitting the ‘A’ standard and realistic I thought I could be between 5:10 and 5:20.

Ran in the open race so I'd be at the front of the pack instead of the rear of the Elite mens' race.  I wanted to start hard and push as long as I could. The course is a open square with 3 left turns and it's dead flat.

Splits were
72,83,82,81. Total time 5:18

Got 7th in the open race and 27th overall.  Not bad.

I probably went out a little fast but I seem to run better in short races when I do that and I wasn't sure what I was capable of overall.  I can survive and hang on  better than try to make up time after a conservative start.  Between 1/4 and 1/2, I passed 3-4 people that started a little fast.  Only managed two people get by me and that was late in the race. It was so short, over before I knew it but it really hurt bad especially in my chest because I think I’m fighting off a mild cold.  It was a good race esepcailly for being super lazy most of July and the start of August.

Ran to the park and around.  Legs were a little sore from the race so I took it easy.  Pace 8:03

Long run.  Ran down to Forest Lawn and did some loops before heading home.  Average pace was 7:42 and pretty even.  Medial shins of both legs are pretty sore.  I can feel the muscle in the area and it's super tight.  Rolled and iced when I got back

Traveled home for family reasons and ran 7 miles at my dad's house in Amsterdam.  Managed a nice 7:45 pace despite the hills which I'm not used to 

This week is going pretty poor because my mom's in the ICU in Albany and I'm trying to hold all my family together before they lose it. I was in Albany the beginning of the week and how I'm back in Buffalo but I need to go home again tonight.  Ran 7 miles before leaving at the park.  I'm a little bored of the park loop but it's easy and cinder trail is nice to my legs. Average pace: 7:30

Staying with my sister in Albany while home.  Ventured out and ran to Washington Park and did some loops before running home.  7 miles at ~8:00, legs still a little sore.  Hoping they get better or at least maintain.

Speed workout:  Ran to Albany HS track to do the workout.

Ran to the track to warm up (~1.5 miles)
2x400 at Rep Pace (<80) with 400 recovery
4x800 at Int Pace (<3:00) with 2:00 recovery (200m)
4x200 at Rep Pace (<40) with 200 recovery.
Ran home to cool-down (~1 mile)

Times were
400s in 82 and 82
800s in 2:58, 2:55, 2:59, 2:59
200s in 40, 38, 38, 37

Felt like absolute crap and had trouble hitting the times.  Blech

Long run to Forest Lawn and around and back.  10 miles total.  Average pace 7:40.  Left outside knee started bothering me again towards the end.  Ugh

Checkers Practice

2 mile warm-up
4x1600 with 1 min recovery (tempo pace, 6:15s)
4x200 with 200m jog (faster, <40)
2.24m cool-down

tough workout

ran ~2.5 with each of the doggies to tire them out.  It's getting cool enough that they get to run with me.  Both were pretty good.  Did an easy 8:30 pace so they could get back into the swing of things.  Left knee is really bothering me, Iced and stretched when I got back.  I think it's tight muscles up in my butt that's doing it.  

Ran the doggies to day care and then finished up 5 miles at 7:38s.  Knee bugging me still

Did the double doggie loop.  2.5 miles with each dog before work.  Average pace: 7:50

Long run.  Ran down to meet Kelly, ran with her and then home.  Knee is starting to feel better overall.  I guess the ice and streching is saving it

Legs

Today we had track practice in the wind, cold (it was only 58 ) and the rain. It was a pretty tough/boring workout. 2 mile tempo with 2 min jog. Then 2x200 m at fast pace with 200m recovery and then repeat

The first tempo in 12:24 (6:12 pace)
200s in 35 and 36
Second tempo in 12:28 (6:14 pace)
200s in 36 and 32

With warm up and cool down had 7 miles total.

In Albany visiting my mom in the hospital.  Did a long run with my sister running from the university down into Bethlehem and back.  13 miles at 7:50 pace.  Our route ended up being retardedly hilly despite the online description of the loop.  I was destroyed when I got done but happy I did it

7 easy miles around Albany with an average pace of 8:10.  Felt pretty beat from yesterday.

Run with the doggies before work. 2.5 with each one to tire them out.  Average pace was 8:10.  Felt good and I think my ITB is slowly recovering.

Checkers Practice: Reps and Tempo runs

It always seems to be SO windy when it's time to do our speed work.  Felt pretty good, much better than the last 2 weeks.

2 mile W/U
2x200m at rep pace (<40) with 200m recovery
4x1600 at tempo pace (6:02 - 6:17) with 1 min recovery
2x200m at rep pace (<40s) with 200m recovery
1.5 mile C/D

8.5 miles total

200s in: 36 , 39
1600s in: 6:10, 6:14, 6:17, 6:08
200s in 39, 37

Ran with Ralphie 4 miles (on the railroad track)

then 3.5 with Sadie (around town). Average Pace 7:50

Long run with a friend. Ran down to meet her then ran around and came home. Average pace: 7:55 with the middle 5 a little slower (8:04)