mon 10 miles 71 min. i was feeling good so really went for it. started out at a quick pace and was rolling along, then the soreness came and it really slowed me down. its harder to run fast on technical trails once that happens because my knee wont bend all the way. i had to slow down a lot so i wouldnt trip, but it still happened a lot. i went down hard once but this time i was able to avoid rocks. i had a lot left when i finished. its a good sign for my fitness but it might also mean that im not going to be fast on trails anymore. too bad cuz that has been a strength for me the last ten years. i don't want to keep mentioning all the times my knee is a problem, but its become a huge factor in every run. i really hope it gets better but i dont expect it to. i guess ill just keep going till i cant go anymore.
tues 5 with the kid. i didnt feel too bad. but we took it really easy.
weds pf
thurs pf
fri 4 with rocko and a different kid from the team
sat could've gone to pf but decided to play wiffle all day. i wasn't counting, but i hit about 10 homers in 3 games. as usual, greg told me how much he hates me.
sun 4 miles, pf
Monday, June 20, 2016
Wednesday, June 15, 2016
6 6 to 6 12
mon track meet. middle school meet of champions. the kid had a great day. 400- 2nd 55.9 (school record by 2 sec), 800- 1st 215.7, long jump -2nd 17'6.5". thats how you get it done in your last ever middle school meet.
tues pf
weds bowling was good 634 series (215 197 222). been a while since i had scores worth mentioning.
thurs 4 miles with the kid. even though hes not doing xc in high school he still wants to run this summer. that helps me feel better cuz im definitely bummed out about not being his coach anymore.
fri drove up to the white mountains for sontags wedding
sat 4 miles just when i found some trails with some potential my knee started getting sore. its been frustrating to say the least but im gonna keep doing what it lets me do. i headed back then took rocko for a walk. great night after that.
sun drove home half asleep and took a 4 hour nap. great to hang out with friends i hadnt seen in a long time.
tues pf
weds bowling was good 634 series (215 197 222). been a while since i had scores worth mentioning.
thurs 4 miles with the kid. even though hes not doing xc in high school he still wants to run this summer. that helps me feel better cuz im definitely bummed out about not being his coach anymore.
fri drove up to the white mountains for sontags wedding
sat 4 miles just when i found some trails with some potential my knee started getting sore. its been frustrating to say the least but im gonna keep doing what it lets me do. i headed back then took rocko for a walk. great night after that.
sun drove home half asleep and took a 4 hour nap. great to hang out with friends i hadnt seen in a long time.
Tuesday, June 7, 2016
5 30 to 6 5
mon 5 miles
tues pf
weds 7 miles with sontag and rocko. knee feels better, probly since i ran slow the last two times.
thurs pf
sat 6 miles
sun pf, 7 miles
Wednesday, June 1, 2016
5 23 to 5 29
mon track meet the kid tied the 400m school record 57.9
tues pf
weds 7 miles. knee was stiff for most of the run.
thurs pf
fri pf, 8 miles. railbed workout with sontag 3x1500. didnt run my hardest because my knee was still sore and wasn't bending all the way. still ran fast enough to get something out of it 536 515 506.
sat track meet. i consider it the state meet since theres 20 teams at this thing. it was a good day for us. my boys got 2nd and my girls got 4th, the best ever for both. the kid was the mvp of the meet (800-1st, 200-3rd, long jump-2nd, triple jump-tied for 2nd). the 800 was unbelievable. he ran 211.8 and won by 6 sec. it was a huge relief for me and probly for him too because hes wanted to win it since he was in 5th grade. he put in tons of extra work the last 3 years and he really deserved it.
tues pf
weds 7 miles. knee was stiff for most of the run.
thurs pf
fri pf, 8 miles. railbed workout with sontag 3x1500. didnt run my hardest because my knee was still sore and wasn't bending all the way. still ran fast enough to get something out of it 536 515 506.
sat track meet. i consider it the state meet since theres 20 teams at this thing. it was a good day for us. my boys got 2nd and my girls got 4th, the best ever for both. the kid was the mvp of the meet (800-1st, 200-3rd, long jump-2nd, triple jump-tied for 2nd). the 800 was unbelievable. he ran 211.8 and won by 6 sec. it was a huge relief for me and probly for him too because hes wanted to win it since he was in 5th grade. he put in tons of extra work the last 3 years and he really deserved it.
Monday, May 23, 2016
5 16 to 5 22
mon pf
tues pf
weds 8 miles railbed workout 3x1500 511 451 450. tough day for the old knee. it was sore and not bending much on the last one. it got worse when i was done. worth it tho cuz i havent run that fast in a while. sontag had a good one, too. probly too fast early on but he still ran his best times 527 518 520.
thurs track meet the kid ran the 1600 in 508 and got the school record by 16 sec. not bad for a guy who isn't running any mileage, just training for jumps and 400/800.
fri still sore from the workout
sat pf
sun 7 miles i was feeling better and sontag wanted to get on the track, so i said cool. we did 4x800 and started with 400 rest. after the 2nd one we had to add a minute of rest so we could hit the same times we started at. it worked. i was 245 244 242 238, sontag was 252 255 255 248.
tues pf
weds 8 miles railbed workout 3x1500 511 451 450. tough day for the old knee. it was sore and not bending much on the last one. it got worse when i was done. worth it tho cuz i havent run that fast in a while. sontag had a good one, too. probly too fast early on but he still ran his best times 527 518 520.
thurs track meet the kid ran the 1600 in 508 and got the school record by 16 sec. not bad for a guy who isn't running any mileage, just training for jumps and 400/800.
fri still sore from the workout
sat pf
sun 7 miles i was feeling better and sontag wanted to get on the track, so i said cool. we did 4x800 and started with 400 rest. after the 2nd one we had to add a minute of rest so we could hit the same times we started at. it worked. i was 245 244 242 238, sontag was 252 255 255 248.
Tuesday, May 17, 2016
5 2 to 5 15
5 2 to 5 8
cant remember what i did this week. probly about 20 miles and 3 times at pf
5 9 to 5 15
22 miles, pf 3 times
cant remember what i did this week. probly about 20 miles and 3 times at pf
5 9 to 5 15
22 miles, pf 3 times
4 25 to 5 1
mon pf
tues track meet got cancelled, but it was ok cuz i was really sick. i went to pf then I went home and took a nap.
weds the kid crushed a workout at practice. it was a short one 4-4-4-2-2 but his times were great 68 67 69 29 29. after, i went to pf then did 6 with sontag and rocko.
thurs pf
fri 8 with sontag. we did 3x1500m. the railbed is like a 2 % grade. on the way out its up the slight grade, so the first one is slower. then we turned and headed back down the slight hill to do the 2nd and 3rd, so those are faster. i was 520 500 455. i was not expecting to run that well. sontag was 547 534 539, all good times for him.
sat track meet we got 2nd out of 16 teams. the kid was a beast in the 400 and 800 (58/218)
sun 6 miles, pf
tues track meet got cancelled, but it was ok cuz i was really sick. i went to pf then I went home and took a nap.
weds the kid crushed a workout at practice. it was a short one 4-4-4-2-2 but his times were great 68 67 69 29 29. after, i went to pf then did 6 with sontag and rocko.
thurs pf
fri 8 with sontag. we did 3x1500m. the railbed is like a 2 % grade. on the way out its up the slight grade, so the first one is slower. then we turned and headed back down the slight hill to do the 2nd and 3rd, so those are faster. i was 520 500 455. i was not expecting to run that well. sontag was 547 534 539, all good times for him.
sat track meet we got 2nd out of 16 teams. the kid was a beast in the 400 and 800 (58/218)
sun 6 miles, pf
Monday, April 25, 2016
4 18 to 4 24
mon 5 miles
tues pf
weds 5 with rocko, pf
thurs 7
fri pf, 8 miles sontag rocko. felt tired, could use a day off.
sun easy 5
30 mile week. been a while since i had one of those.
tues pf
weds 5 with rocko, pf
thurs 7
fri pf, 8 miles sontag rocko. felt tired, could use a day off.
sun easy 5
30 mile week. been a while since i had one of those.
Wednesday, April 20, 2016
4 11 to 4 17
tues 5 miles sontag rocko cookie
weds pf
thurs track meet didn't get home til 8. the kid won the 800 in 221, won the long jump 17-4, ran 62 in the 4x4, and 13.0 in the 100. i could not beat any of those right now.
fri 6 miles track workout with sontag. it was tough to leave rocko behind but we had to do it. we didn't want to get too crazy the first time on the track this year, so we did 400s with 400 jog rest. i did 6x400 81 81 79 78 76 74. i didn't feel smooth at all but my legs felt fine with the pace. kind of weird to have both at the same time. i couldve kept going but i used my head for once and didnt push it. i want to be able to walk tomorrow. sontag was more badass than me. he wanted to do 8x400 under 90. he did way better than that 82 84 86 89 88 86 84 82.
sat/sun in rhody with the fam. really sore so i didnt run.
weds pf
thurs track meet didn't get home til 8. the kid won the 800 in 221, won the long jump 17-4, ran 62 in the 4x4, and 13.0 in the 100. i could not beat any of those right now.
fri 6 miles track workout with sontag. it was tough to leave rocko behind but we had to do it. we didn't want to get too crazy the first time on the track this year, so we did 400s with 400 jog rest. i did 6x400 81 81 79 78 76 74. i didn't feel smooth at all but my legs felt fine with the pace. kind of weird to have both at the same time. i couldve kept going but i used my head for once and didnt push it. i want to be able to walk tomorrow. sontag was more badass than me. he wanted to do 8x400 under 90. he did way better than that 82 84 86 89 88 86 84 82.
sat/sun in rhody with the fam. really sore so i didnt run.
Sunday, April 10, 2016
4 4 to 4 10
mon 5 miles
tues pf
weds 5 miles
thurs pf
fri 3 miles
sat pf
sun 10 miles, pf, felt really good today
tues pf
weds 5 miles
thurs pf
fri 3 miles
sat pf
sun 10 miles, pf, felt really good today
3 28 to 4 3
mon 4 miles, pf
tues pf
weds 3 miles. did a short but fast workout with the team. 8-4-2-2 (241 72 31 31). the kid beat me in the 8 and both 2s. another kid beat me in the 4. the times were good for me but ill pay for those 200s.
fri pf
sick on the weekend, which sucked. didnt do much. still sore from the workout, so at least the days off will help with that.
tues pf
weds 3 miles. did a short but fast workout with the team. 8-4-2-2 (241 72 31 31). the kid beat me in the 8 and both 2s. another kid beat me in the 4. the times were good for me but ill pay for those 200s.
fri pf
sick on the weekend, which sucked. didnt do much. still sore from the workout, so at least the days off will help with that.
Monday, March 28, 2016
3 21 to 3 27
mon 8
tues pf
weds 5
thurs 5, pf
fri 3
sat 7 fast friends race. 28:45 for 4.5 miles. splits 623 632 624 629 257. a few years ago that pace wouldve left me frustrated for days. not anymore. felt great about how hard i worked. i was on fumes at 4 miles but made a move to get around 2 guys. i thought it was a bad idea but i did it anyway. i was dying but i held them off. as far as speed goes, i aint as good as i once was. but as far as effort is concerned, im as good once as i ever was.
sun wanted to work out but pf was closed. i think it was a holiday.
tues pf
weds 5
thurs 5, pf
fri 3
sat 7 fast friends race. 28:45 for 4.5 miles. splits 623 632 624 629 257. a few years ago that pace wouldve left me frustrated for days. not anymore. felt great about how hard i worked. i was on fumes at 4 miles but made a move to get around 2 guys. i thought it was a bad idea but i did it anyway. i was dying but i held them off. as far as speed goes, i aint as good as i once was. but as far as effort is concerned, im as good once as i ever was.
sun wanted to work out but pf was closed. i think it was a holiday.
3 14 to 3 20
mon 5
tues sick at work, went home early. slept a lot.
weds 8 feeling better
thurs 3 couldve done more but i wanted to watch march madness
fri pf
sat 7 with sontag, rocko and cookie.
sun pf
tues sick at work, went home early. slept a lot.
weds 8 feeling better
thurs 3 couldve done more but i wanted to watch march madness
fri pf
sat 7 with sontag, rocko and cookie.
sun pf
Monday, March 14, 2016
3 7 to 3 13
mon pf
tues 5 with rocko
weds 4 with rocko
thurs 5 with sontag and rocko.
fri pf
sun 6 miles, pf
tues 5 with rocko
weds 4 with rocko
thurs 5 with sontag and rocko.
fri pf
sun 6 miles, pf
Wednesday, March 9, 2016
Thursday, March 3, 2016
2 15 to ?
mon pf
tues 3 miles, pf
weds 6 miles, rolled a 247 in league on the hard oil pattern
didn't update for while. cant remember what i did each day. something like 3 days a week running, 3 days at pf.
tues 3 miles, pf
weds 6 miles, rolled a 247 in league on the hard oil pattern
didn't update for while. cant remember what i did each day. something like 3 days a week running, 3 days at pf.
Wednesday, February 17, 2016
Monday, February 8, 2016
Thursday, February 4, 2016
12 14 to 1 31
tues planet fitness (im tired of typing that. from this point on, it will be forever known as pf. after typing all that, the saved keystrokes should offset in about a month. worth it.
weds 3 miles after school with a kid on the xc team (not the kid. different kid.) pf
fri 6 miles 39 min (incl. railbed 4 at school in 2415). felt good.
sat woke up with a ton of calf pain. it was tough to walk.
sun no improvement. pf
12/21 to 1/3
wasnt able to run. went to pf a few times
1/4 to 1/24
ran a couple times each week. getting into a good routine of 3 or 4 days a week at pf.
1/25 to 1/31
22 miles, 3 days at pf. rolled a 242 in league on a hard oil pattern (averages are about 20 pins less)
weds 3 miles after school with a kid on the xc team (not the kid. different kid.) pf
fri 6 miles 39 min (incl. railbed 4 at school in 2415). felt good.
sat woke up with a ton of calf pain. it was tough to walk.
sun no improvement. pf
12/21 to 1/3
wasnt able to run. went to pf a few times
1/4 to 1/24
ran a couple times each week. getting into a good routine of 3 or 4 days a week at pf.
1/25 to 1/31
22 miles, 3 days at pf. rolled a 242 in league on a hard oil pattern (averages are about 20 pins less)
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