March 25th: Took the day off from running. Needed the rest day.
March 26th: Changed up and out for 3mi.-(25:06) at 10:18am. Ran another 7mi.-(52:55) at 6:08pm.
March 27th: Portsmouth ladder with Perry and Tyler. 200, 400, 600, 800, 800, 600, 400, 200(Continuous cycle) with same distance which counted as the rest. Got in 9mi. total-(2mi.-16:28, 6min.-stretching break, 1mi.-8:08, 3min.-stretching break, 6mi.-44:04 w/7min. break after 5.1mi.) at 2:04pm. Good workout for this Saturday's upcoming race.
March 28th: Ran 3mi.-(25:48) at 11:44am. Out for another 6mi.-(47:32) at 6:21pm
March 29th: No class this morning :) Got in 3mi.-(24:48) at 11:14am. Ran another 3mi.-(23:29) at 4:44pm
March 30th: 7:20am wake up. Gilmanton 5k Road Race today! Breakfast and some stretching before heading out at 8:10am. Smooth 32min. drive. 9mi. total-(1.5mi. wu-13:38, a few striders and a quick drill, 3.14mi.-tough race-19:04, 1.5mi. cd-12:18, drove back, and then ran 3mi. easy-25:16)
Gilmanton 5k Road Race Report:
Took off at a good pace. I found myself in the lead for a brief while, and then Dave Dunham took the lead for the first 3k with 4 guys tailing him. I was in 9th or 10th place after the 1st mile split-5:28. Most of it was downhill. I stayed in the same position through the 2nd mile split-5:38 and I was still feeling good at that point. The Hill was soon thereafter which ruined my pace. I definitely need more hill work. I couldn't get my legs going again at the same speed after it flattened out then started going downhill. Tim Cox passed me in the last kilometer. 3rd mile split-7:10(ouchh). I kicked it in to finish within half a second of Tim. 11th place overall and 3rd in age group when not counting 1st place overall(Nacho). Thankfully, I took 58sec. off of last year's time. DD finished 2nd, just a few seconds behind Nacho. Kurt finished in 19:40(he took 48sec. off of last year).
I have some work to do before next week's flat and fast 5k...most likely a track workout.
Saturday, March 30, 2013
Monday, March 25, 2013
Keeping Goals In Focus
March 18th: Got in 3mi.-(25:20) on the treadmill at home in the morning. It was really boring, but I preferred the set up over freezing my face off outside. Another 6mi.-(50:52) at 6:45pm
March 19th: Took the day off from running. I guess Tuesdays are bad days for running lately. It snowed all day, and classes were cancelled for those who had them.
March 20th: I ran back from dropping off the car to get the exhaust fixed. Added on another 4.8mi. for an even 8mi.-(65:22) at 1:40pm.
March 21st: Changed up and out for 4mi.-(33:22) at 12:32pm
March 22nd: Got in 5mi.-(41:48) at 11:08am
March 23rd: 6:10am wake up. Peterborough Winter Chiller 10k today. Met up with Perry and Tyler at the Tech at 7:15. We carpooled and I drove. Smooth ride with no issues, easy to find. Race registration was in an EMS. Race started across the road at ConVal High School. Ran 8mi.-(1mi.-NT wu, 5.94mi. race-39:01, 1.1mi.-NT cd) It ended up being .3mi. short of a 10k. I lead going down the first hill because I knew a packed snowmobile trail was coming. It was slow going once I hit the trail with next to no traction on my Kinvaras. Opted to not wear my flats because I didn't have time beforehand to change into them. I was probably better off not wearing them anyways. I was in 3rd place for most of the race. I got passed by two people in the last 2mi. because of wicked bad cramping up near my ribs..diaphragm cramping, I think, or just upper abdominis. Finished in 5th place overall and 1st in my age group when 2nd+3rd place overall aren't included. I got some Cadbury cream mini chocolate eggs in the raffle. Uneventful drive back. Stopped and got gas in Hillsborough.
March 24th: Ran 3mi.-(24:16) at 11:52am in hometown. Out for another 7mi.-(53:50) down 109 and back with Kurt at 4:38pm. A longer mileage day with some easy running. My left Achilles tendon was tender all day. Went in the hot tub later on after the 2nd run to aid with recovery. Felt good. The CARS series starts this upcoming Saturday in Gilmanton. I'm not sure if I'll go. I really disliked it last year, but my hamstrings and quads were in rough shape the day before and day of. I'll decide 2-3 days before.
44mi. for the week
March 19th: Took the day off from running. I guess Tuesdays are bad days for running lately. It snowed all day, and classes were cancelled for those who had them.
March 20th: I ran back from dropping off the car to get the exhaust fixed. Added on another 4.8mi. for an even 8mi.-(65:22) at 1:40pm.
March 21st: Changed up and out for 4mi.-(33:22) at 12:32pm
March 22nd: Got in 5mi.-(41:48) at 11:08am
March 23rd: 6:10am wake up. Peterborough Winter Chiller 10k today. Met up with Perry and Tyler at the Tech at 7:15. We carpooled and I drove. Smooth ride with no issues, easy to find. Race registration was in an EMS. Race started across the road at ConVal High School. Ran 8mi.-(1mi.-NT wu, 5.94mi. race-39:01, 1.1mi.-NT cd) It ended up being .3mi. short of a 10k. I lead going down the first hill because I knew a packed snowmobile trail was coming. It was slow going once I hit the trail with next to no traction on my Kinvaras. Opted to not wear my flats because I didn't have time beforehand to change into them. I was probably better off not wearing them anyways. I was in 3rd place for most of the race. I got passed by two people in the last 2mi. because of wicked bad cramping up near my ribs..diaphragm cramping, I think, or just upper abdominis. Finished in 5th place overall and 1st in my age group when 2nd+3rd place overall aren't included. I got some Cadbury cream mini chocolate eggs in the raffle. Uneventful drive back. Stopped and got gas in Hillsborough.
March 24th: Ran 3mi.-(24:16) at 11:52am in hometown. Out for another 7mi.-(53:50) down 109 and back with Kurt at 4:38pm. A longer mileage day with some easy running. My left Achilles tendon was tender all day. Went in the hot tub later on after the 2nd run to aid with recovery. Felt good. The CARS series starts this upcoming Saturday in Gilmanton. I'm not sure if I'll go. I really disliked it last year, but my hamstrings and quads were in rough shape the day before and day of. I'll decide 2-3 days before.
44mi. for the week
Wednesday, March 20, 2013
Low Mileage Week
March 11th: I ran 5mi.-(NT) from home with a Garmin to keep track of my heart rate. It seemed to stay right around 135bpm at an 8min. per mile pace. Seems good to me. I'm way behind in posting my running progress. I'll just to have to stay more on top of it from now on.
March 12th: Took the day off from running. I just didn't have the motivation to get out, and I thought my legs could use the rest.
March 13th: Went out for 5mi.-(40:12) at 1:04pm.
March 14th: Changed up and out for a solid 10.5mi.-(1:24:26) at 5:56pm over a hilly route. There was a freak blizzard section from 6.5mi.-7.5mi. My face went numb and I could barely see where I was going. It was still a great run though! :)
March 15th: Ran 3mi.-(25:28) at 10:04am. Short and easy day.
March 16th: Got out for 11mi.-(1:21:28) at 4:52pm. Very good run! I felt controlled throughout, and it was at a better pace than my 10.5mi. on the 14th.
March 17th: Ran 7mi.-(56:24) with Kurt, just like last Sunday. Unfortunately, I felt a lot more drained today. I have some serious running to do this week and the next. I need to hit 220+mi. for the month.
41.5mi. for the week
March 12th: Took the day off from running. I just didn't have the motivation to get out, and I thought my legs could use the rest.
March 13th: Went out for 5mi.-(40:12) at 1:04pm.
March 14th: Changed up and out for a solid 10.5mi.-(1:24:26) at 5:56pm over a hilly route. There was a freak blizzard section from 6.5mi.-7.5mi. My face went numb and I could barely see where I was going. It was still a great run though! :)
March 15th: Ran 3mi.-(25:28) at 10:04am. Short and easy day.
March 16th: Got out for 11mi.-(1:21:28) at 4:52pm. Very good run! I felt controlled throughout, and it was at a better pace than my 10.5mi. on the 14th.
March 17th: Ran 7mi.-(56:24) with Kurt, just like last Sunday. Unfortunately, I felt a lot more drained today. I have some serious running to do this week and the next. I need to hit 220+mi. for the month.
41.5mi. for the week
First Race In Awhile, It Went Really Well
March 7th: Got in 8mi.-(1:03:32) at 11:32am.
March 8th: Easy day. Out for 3mi.-(25:50) at 6:25am. Class wasn't delayed, but teacher was 25min. late because she was stuck behind an accident. Another 3mi.-(23:48) at 4: with 4 striders(40-60 steps) during the last mile. Thankfully, I felt pretty smooth :) Now I just need a good night's sleep and I should be ready to run fast in the morning.
March 9th: Race day! Awww yeahhh! 9mi.-(2mi.-16:54 wu, 2 striders, 3mi.-16:56 race, 2mi.-15:52 cd, and then another 2mi.-16:32 after the awards ceremony)
Spring Ahead 3 Miler Race Report:
Nathan Huppe and Andrew Kwiatkowski went straight to the front with Nate leading. I don't think he was passed once in the whole race. Next year...next year. Anyways, I took off at a solid pace while keeping in control. I was in 7th place through the first half of a mile. I worked my way up into 5th, trying to keep in range of Dan who was in 4th at the time. The 1st mile split was 5:25 with Dan a good 5 seconds in front of me. I really tried to keep pace through the 2nd mile, but I still felt fairly strong. The 2nd mile split was 5:50. I got right up to Dan's shoulder around 2.1mi. Jim who was in 6th went by me at this time and Dan picked it up, thinking it was me about to go by him. I didn't have much of a kick left at 2.6mi. I finished in 6th place overall and 1st in my age group with a 16:56-(6 seconds behind Dan and a 1:01 improvement over last year with a 3rd mile split of 5:41). My Soleus 1.0 GPS watch can be a little off sometimes though. Andrew ended up finishing in 3rd place after being passed by Nacho in the last half of the race. The training in the past 2 months has really paid off. This race bodes well for this year as far as PR's go. I've really been paying attention to how my body feels and taking rest days when needed.
March 10th: Ran 3mi.-(25:16) at 12:45pm. Another 6mi.-(47:24-an out and back route) at 6:22pm with Kurt. Just tried to take it easy today. I was pretty sore from the race.
50mi. for the week :)
March 8th: Easy day. Out for 3mi.-(25:50) at 6:25am. Class wasn't delayed, but teacher was 25min. late because she was stuck behind an accident. Another 3mi.-(23:48) at 4: with 4 striders(40-60 steps) during the last mile. Thankfully, I felt pretty smooth :) Now I just need a good night's sleep and I should be ready to run fast in the morning.
March 9th: Race day! Awww yeahhh! 9mi.-(2mi.-16:54 wu, 2 striders, 3mi.-16:56 race, 2mi.-15:52 cd, and then another 2mi.-16:32 after the awards ceremony)
Spring Ahead 3 Miler Race Report:
Nathan Huppe and Andrew Kwiatkowski went straight to the front with Nate leading. I don't think he was passed once in the whole race. Next year...next year. Anyways, I took off at a solid pace while keeping in control. I was in 7th place through the first half of a mile. I worked my way up into 5th, trying to keep in range of Dan who was in 4th at the time. The 1st mile split was 5:25 with Dan a good 5 seconds in front of me. I really tried to keep pace through the 2nd mile, but I still felt fairly strong. The 2nd mile split was 5:50. I got right up to Dan's shoulder around 2.1mi. Jim who was in 6th went by me at this time and Dan picked it up, thinking it was me about to go by him. I didn't have much of a kick left at 2.6mi. I finished in 6th place overall and 1st in my age group with a 16:56-(6 seconds behind Dan and a 1:01 improvement over last year with a 3rd mile split of 5:41). My Soleus 1.0 GPS watch can be a little off sometimes though. Andrew ended up finishing in 3rd place after being passed by Nacho in the last half of the race. The training in the past 2 months has really paid off. This race bodes well for this year as far as PR's go. I've really been paying attention to how my body feels and taking rest days when needed.
March 10th: Ran 3mi.-(25:16) at 12:45pm. Another 6mi.-(47:24-an out and back route) at 6:22pm with Kurt. Just tried to take it easy today. I was pretty sore from the race.
50mi. for the week :)
Thursday, March 7, 2013
Planning On Racing Soon
March 1st: Got in a short run of 4mi.-(32:38) at 6:25am before class. Felt good to be out running early. I have a hard time getting up before 7am most days. African fable/proverb:
"Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed. Every morning, a lion wakes up. It knows it must outrun the slowest gazelle or it will starve to death. It doesn't matter whether you are a lion or a gazelle. When the sun comes up, you'd better be running."
I need to keep this in mind.
March 2nd: Ran 3mi.-(24:36) at 11:32am. Took a 15min. break to drink some water, down a GU, and stretch out my legs. Jogged for a bit and then right into 5mi.-(35:32---1mi.-5:41, .3mi. rest, 1mi.-6:16, and another 3.7mi.) My planned on 3x1mi. workout didn't happen. I just didn't have the drive today, and I went out too fast on the first one.
March 3rd: Out for 6mi.-(49:02) at 1:25pm. Ran the first 3mi. with Kurt and Seth. We stayed pretty much together the whole time. It was good to run with them! I continued on for another 3mi. by myself. I get sick of running on my own all the time. It gets old fast. I need to find a training partner in the area where I'm staying or something. Someone who is serious about the sport that can push me, but at the same time, not bury me. A down week for sure with the 2 days I took off mid-week.
36mi. for the week
March 4th: 8:10ish wake up. Got in 3mi.-(25:28) at 8:30ish on the treadmill at home.
March 5th: 3mi.-(24:56) at 10:24am. Ran 6mi-(averaging 7:50min. pace) on a treadmill at the school. Took a 5min. break after 3.6mi. to figure out the weird system on the treadmill and also to stretch. Running quote:
"If you run, you are a runner. It doesn't matter how fast or how far. It doesn't matter if today is your first day or if you have been running for 20 years. There is no test to pass, no license to earn, and no membership card to get. You just run.-John Bingham
March 6th: 7:15am wake up. Got ready for the day. Classes until 12:50. Met up with Perry, Chris, Isha, and Catie for a run. Ended up running 6mi.-(1mi.-(NT) and 5mi.-(39:44) Chris, Perry, and myself did some fartleks on Appleton. It was good to get some speed play in even though I was feeling sluggish and heavy. I'm hoping to race this Saturday. I'm not sure if I will yet though. Back to my place to shower and study. Dinner and the rest of the night with Liz :) We had green beans, pasta, and some bread for me. Ice cream for dessert. Of course, it was all delicious.
"Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed. Every morning, a lion wakes up. It knows it must outrun the slowest gazelle or it will starve to death. It doesn't matter whether you are a lion or a gazelle. When the sun comes up, you'd better be running."
I need to keep this in mind.
March 2nd: Ran 3mi.-(24:36) at 11:32am. Took a 15min. break to drink some water, down a GU, and stretch out my legs. Jogged for a bit and then right into 5mi.-(35:32---1mi.-5:41, .3mi. rest, 1mi.-6:16, and another 3.7mi.) My planned on 3x1mi. workout didn't happen. I just didn't have the drive today, and I went out too fast on the first one.
March 3rd: Out for 6mi.-(49:02) at 1:25pm. Ran the first 3mi. with Kurt and Seth. We stayed pretty much together the whole time. It was good to run with them! I continued on for another 3mi. by myself. I get sick of running on my own all the time. It gets old fast. I need to find a training partner in the area where I'm staying or something. Someone who is serious about the sport that can push me, but at the same time, not bury me. A down week for sure with the 2 days I took off mid-week.
36mi. for the week
March 4th: 8:10ish wake up. Got in 3mi.-(25:28) at 8:30ish on the treadmill at home.
March 5th: 3mi.-(24:56) at 10:24am. Ran 6mi-(averaging 7:50min. pace) on a treadmill at the school. Took a 5min. break after 3.6mi. to figure out the weird system on the treadmill and also to stretch. Running quote:
"If you run, you are a runner. It doesn't matter how fast or how far. It doesn't matter if today is your first day or if you have been running for 20 years. There is no test to pass, no license to earn, and no membership card to get. You just run.-John Bingham
March 6th: 7:15am wake up. Got ready for the day. Classes until 12:50. Met up with Perry, Chris, Isha, and Catie for a run. Ended up running 6mi.-(1mi.-(NT) and 5mi.-(39:44) Chris, Perry, and myself did some fartleks on Appleton. It was good to get some speed play in even though I was feeling sluggish and heavy. I'm hoping to race this Saturday. I'm not sure if I will yet though. Back to my place to shower and study. Dinner and the rest of the night with Liz :) We had green beans, pasta, and some bread for me. Ice cream for dessert. Of course, it was all delicious.
Wednesday, March 6, 2013
Just Missed 200mi. For February
February 26th: Going to bed late messed up my planned morning schedule, but it happens. Felt rundown. Took a day off from running.
February 27th: Took another day off from running. Snowed and rained all day. Classes were cancelled.
February 28th: Ran a solid 10mi.-(1:16:25) at 11:40am in shorts and I only had a banana + some water beforehand. I felt very focused and in control. It was nice out, 42 degrees. Great run!
188.5mi. for February :)
February 27th: Took another day off from running. Snowed and rained all day. Classes were cancelled.
February 28th: Ran a solid 10mi.-(1:16:25) at 11:40am in shorts and I only had a banana + some water beforehand. I felt very focused and in control. It was nice out, 42 degrees. Great run!
188.5mi. for February :)
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