Saturday, July 22, 2017

Reentry Week

We made it back from Nova Scotia last Sunday - and had a busy 5 days that included a quick grocery store trip, 5 days of work and mowing the lawn.  I managed a few runs on the trip - but won't go into them.  They were gorgeous.  Nice and cool.

Back to reality of running in eastern Mass during the summer.  Monday's run was from work - very hot - felt like i had never run before in my life - 3.6 miles.  Wednesday I got up early and did a little over six up  and down the bike path.  90% humidity - kinda felt like garbage the rest of the day.  Yesterday's was the best feeling - 4.3 miles at about an 8 min/mile pace.  Hot but not too humid.  

Since i'm planning on a late fall half - I have about 6 weeks here to try and stay in shape and drop a few more pounds before training gets serious again.  I managed to maintain a weight of about 150 over the last 3 weeks.  It stayed steady this week - and I'll try getting down to 145-148 before starting the half training.  It is funny, the first 5 pounds flew off - but it's basically been a month of maintaining 150 - a bit more stubborn - but travel food may have something to do with that.

Week coming up:   maybe intervals tomorrow, a fun-run 5k thursday and off to NH next weekend.

Wednesday, July 05, 2017

4th of July Race

I headed out to concord yesterday morning and did a 5 miler.  Weather was nice for this time of year - and we had a nice fast start: 6:36 - probably too fast.  Second mile I tried slowing down, but not too much: 7:09 - some uphill parts.  6:51 and 6:52 for the next 2 miles.  Kinda bunched up with some people at the end and had a good finish - 6:48 coming in.  Strava pace was 6:51 - 6:59 according to the official timing.  Either way I managed under 35 for the 5 miler.  It was hot coming in the last 2 miles - so i'm pretty happy with the effort.  Now a few days off before some running in Canada later this week.

Sunday, July 02, 2017

Half way point

Now that summer has begun, I'm looking at the last week on my 'winter' plan before i head to the fall of 2017 tracking sheet.  Averages are 17 miles/week running for the winter and 21 for my modified xt miles.  Pretty consistent.  The down weeks were usually on or around racing weeks or earlier in the winter.  I think every week had at least 3 runs.  And I managed 3 races (4 if we count the ragnar) - with another possible one this week.  The good news is that I don't have to change to much going into fall - i'll aim for 3-4 runs and lots of strength training for the half.  I'll probably keep the intensity ok for now - but aim to pick it up when the weather cools.  I should probably start hitting the track again when i return from canada.

This week was pretty typical.  I did lunch runs from work on Monday and Wednesday - each about 4.5 miles at a 8:11 and 8:08 paces - so pretty easy.  I gave myself 2 days off and then did a nasty hot run up the bikepath yesterday - 8 miles at an 8:30 pace.  Absolute swampy mess when i got back.  It's suppose to cool off for Tuesday - so maybe the race will be good.

Yeah, that green isn't grass - it is nasty swamp water.

I did get out to Walden for a 20 minute swim on Wednesday night, and we did a family bike ride up to lexington on thursday.  So plenty of exercise this week.


Weight has been holding steady.  mid-week lows around 149 and change.  Weekend high was this morning at 151 - not great - but eating out and beers really tough to avoid this time of year.  I'm going to head shopping and try and get some good lean food to eat.

Sunday, June 25, 2017

Summer Running

1st day of summer was this week.  I remember some great days of summer running in CT - and I feel like i'm hitting my stride a bit here.  It's certainly hotter and muggier than the ct shore.  That was in full effect this week.  I did an easy run Monday morning.  It was hot and muggy and sweaty - but I kind of loved it - felt like I was getting free extra training.  Wednesday was nice and cool - and I had another faster run - not as fast as the week before - but moving pretty good.  Friday I ran a slow 5 miles with some co-workers - very hot - but a nice change of pace.  Today I did 7.5 up and down the bike path.

I hit some new lows weight wise.  after climbing up last week to over 152 - I hit 148.8 and today was 149.4.  pretty good.  i'm now aiming for 145.  certainly leaner that before.

Thursday, June 15, 2017

Best run of the year

Not sure why - but after an easy week (1 run in 5 days), I charged out the door this morning and just cranked out a great run.  Pacing was pretty good: 7:31, 7:21, 7:07, 6:54 and 8:08 (uphill).  The 'gap' pacing looks damn near perfect: 8:06, 7:14, 6:57, 7:13 and 7:10.  That's some good work.  I honestly can't remember the last time i felt that good on a run.  Maybe back in around the charles a few years ago - maybe around groton.  That's a testament to what a few days off and nice weather will do for you.  At work now - feeling worked.

Tuesday, June 13, 2017

A new low

Down to 151.2 this morning.  A good time of year to shed a few pounds.  We're in the 3rd day of a 3 day heat wave - so it's almost too hot to eat anyway.  I did a hot run yesterday morning - about 8:20 pace for 5.2 miles.  Sunday, I did my first Walden swim of the year.  The water was a bit chilly, but warmed up as a swam.  So a solid week - and some good workouts.

Saturday, June 10, 2017

June, week 1

Post race recovery included an 11 year old b-day sleepover with a dozen kids.  brutal.  as soon as they got picked up I headed out for an 8 miler up and down the bike path - which felt great except for my right knee is starting to flare up again.  I rested Monday and went out for a lunch run in CT on tuesday.  that may have been the best run of the week - awful 50 degree rainy day - but we got a perfect window for running - and my friend pushed the pace to 7:50s for a few miles - so i wasn't a total slacker all week.  I then went out thursday and friday from work.  The later was with the running group at work - but most were >9min/mile.  I went with the one guy who was doing 9s for 3 miles, and then picked it up for the final 2.  Knee pain was pretty bad for the thursday run, but i kt taped it and it felt pretty good yesterday and feels ok this morning.  magic shit, that tape.  Nevertheless, i may do no running this weekend, and aim for monday/thursday (possible race) - which would give me 2 days rest between runs for a bit.  see if that knee feels a bit better next week.

In other news, I've been counting calories again for the last week and i am focused on getting a little leaner and stronger.   i've been holding steady at around 152-153 the last few days - but have been well under my goal net calories for most of the week: 714, 1671, 1058, 1340, 1177, 1073.