Orient Eights to Winthrop - 59:48 - 8.5 miles
Headed out for my run after 6pm and it was cold. I didnt felt at first becuase I was running with a back wind but coming but was a diferent story. The temperature was somewhere in the single digits. I was getting a bit cold towards the end of my run and my fingers were hurting. Other than that, I felt great. My legs were find. I felt no soreness from the workout. This is my longest run of the year so far. It time to start getting strong as an ox and built my base up.
Friday, February 29, 2008
Wednesday, February 27, 2008
Workout
Reggie Lewis Center - 11.5
Warm Up: 3 miles
Workout : 2 x 2mile (10:36, 10:24) w/ 4 min rest, follow by a Mile (5:10)
Cooldown: 3 miles
Felt really good tonight. I felt in control the whole way. Started at about 5:20 pace and picked up the pace as we went along. After the first 2 miles in 10:36 felt kind of easy, we decided to run 10:30 for the second 2 miles but ended up running a bit faster. The mile splits went as follow: 5:19, 5:17, 5:15, 5:11, 5:10. The last mile Mark and Myself run with Ryan Carrara who was doing 4 x 4k at about 5:12 pace.
Warm Up: 3 miles
Workout : 2 x 2mile (10:36, 10:24) w/ 4 min rest, follow by a Mile (5:10)
Cooldown: 3 miles
Felt really good tonight. I felt in control the whole way. Started at about 5:20 pace and picked up the pace as we went along. After the first 2 miles in 10:36 felt kind of easy, we decided to run 10:30 for the second 2 miles but ended up running a bit faster. The mile splits went as follow: 5:19, 5:17, 5:15, 5:11, 5:10. The last mile Mark and Myself run with Ryan Carrara who was doing 4 x 4k at about 5:12 pace.
Monday, February 25, 2008
Recovery Run
Salem St Loop - 48:40 - 7 miles
I was feeling a bit sore after yesterday's race and calfs were a bit tight. It's been a while since I race on a indoors track for such a long time. My run started really slow but picked up the pace along the way.
I was feeling a bit sore after yesterday's race and calfs were a bit tight. It's been a while since I race on a indoors track for such a long time. My run started really slow but picked up the pace along the way.
USATF New England Indoors Track and Field Championships
Sunday 2/24/08
USATF New England - Harvard University - 9 miles
Warm Up: 17 minutes
Race: 5k (15:29.53
Cooldown: 30 minutes
I got to the track early as usual. As soon as i step into the track I got wicked nervous. I wasn't sure of what I was going to be able to run but I was hoping to run under 15:40. This was my first 5k indoors since my Sophomore year in college when I run 16:03 with a SSC shirt on. Today Salem State College had a good representation in the race with team legends such as Jim Pawlicki, Dan Smith, and Dennis Floyd and My self. We are all former and current school record holders and part of the ssc long distance alumni crew. New Balance Boston also had a good representation with Ryan Carrara (1st), Mark Mayall (4th), and Myself (6th). The race went much better than I was expecting. I was very consistent with my splits and Pace. I kept it around 5:00/mile. I ended up with a 5K personal best and my fastest 5k ever in a track. I was happy with the time but I know I can run faster than that. My goal is to go sub 15:00 this year while also focusing on getting back to 3:56 shape for the 1500m. I think is was a good way to end my indoor season and a good starting point for me as I get back into training. Running the 5K gave me an idea of what kind of shape I am in and a base to set my year's goals.
USATF New England - Harvard University - 9 miles
Warm Up: 17 minutes
Race: 5k (15:29.53
Cooldown: 30 minutes
I got to the track early as usual. As soon as i step into the track I got wicked nervous. I wasn't sure of what I was going to be able to run but I was hoping to run under 15:40. This was my first 5k indoors since my Sophomore year in college when I run 16:03 with a SSC shirt on. Today Salem State College had a good representation in the race with team legends such as Jim Pawlicki, Dan Smith, and Dennis Floyd and My self. We are all former and current school record holders and part of the ssc long distance alumni crew. New Balance Boston also had a good representation with Ryan Carrara (1st), Mark Mayall (4th), and Myself (6th). The race went much better than I was expecting. I was very consistent with my splits and Pace. I kept it around 5:00/mile. I ended up with a 5K personal best and my fastest 5k ever in a track. I was happy with the time but I know I can run faster than that. My goal is to go sub 15:00 this year while also focusing on getting back to 3:56 shape for the 1500m. I think is was a good way to end my indoor season and a good starting point for me as I get back into training. Running the 5K gave me an idea of what kind of shape I am in and a base to set my year's goals.
Friday and Saturday
Friday and Saturday were two really easy days. I wanted to be nice and fresh for my 2007-2008 indoor track opening/closing season race. I decided to run the 5k because I dont think i was in shape to run anything else. I was expecting to run anywhere between 15:30 and 15:40.
Thursday, February 21, 2008
Nice and Easy
Salem St loop - 49:38 - 7 miles
today I headed out for a nice, easy and slow run after work.
today I headed out for a nice, easy and slow run after work.
Wednesday, February 20, 2008
Early Morning Run
Salem st Loop - 49:29 - 7 miles
today I decide to get up nice and early to get my run done early. I kind of have plans after work so I knew I need it to take care of my run before going to work otherwise it can easily become a o mile day. Felt ok, much better than I was anticipating considering its being a while since the last time I did a morning run on a week day. I also anticipating a no so good day at work.
today I decide to get up nice and early to get my run done early. I kind of have plans after work so I knew I need it to take care of my run before going to work otherwise it can easily become a o mile day. Felt ok, much better than I was anticipating considering its being a while since the last time I did a morning run on a week day. I also anticipating a no so good day at work.
Tuesday 2/19/2008
Reggie Lewis Center - 10 miles
Warm Up: 3 miles
Workout: 4 x 800 (2:29, 2:29, 2:26, 2:26) with 2.5min rest
4 x 200 (32, 33, 32, 32) with 1 min rest
Cooldown: 3 miles
Felt ok, Calf felt a bit tight after the 800s, the 200 felt really easy. Run the work out with Justin Mahoney and Jake. We were on pace the whole time. The pace felt ok and I felt nice and relax. I really hoping I be able to run well this weekend.
Warm Up: 3 miles
Workout: 4 x 800 (2:29, 2:29, 2:26, 2:26) with 2.5min rest
4 x 200 (32, 33, 32, 32) with 1 min rest
Cooldown: 3 miles
Felt ok, Calf felt a bit tight after the 800s, the 200 felt really easy. Run the work out with Justin Mahoney and Jake. We were on pace the whole time. The pace felt ok and I felt nice and relax. I really hoping I be able to run well this weekend.
Wednesday, February 13, 2008
Running Home
Orient Height to Home - 7 miles - 50 minutes
Today I had my appoitment to get my taxes done right after work therefore I decided to take my shoes and some running clothes with me to run from my girl house to my. The weather was really crazy all day. In the morning we had some snow and by the time I got out of work is was raining pretty hard. By the time I began my journey home the rain had stop but I had to run really slow do to a evil side stitch I got from a Beef Burrito I ate a few hours ago. I felt it the whole way.
Today I had my appoitment to get my taxes done right after work therefore I decided to take my shoes and some running clothes with me to run from my girl house to my. The weather was really crazy all day. In the morning we had some snow and by the time I got out of work is was raining pretty hard. By the time I began my journey home the rain had stop but I had to run really slow do to a evil side stitch I got from a Beef Burrito I ate a few hours ago. I felt it the whole way.
Tuesday, February 12, 2008
Workout Night
Reggie Lewis Center - 9.5 miles
Warm Up: 3 miles
Workout: 5 x (600 - 100 jog - 200) with 2 minutes rest
(1:46, 33), (1:46, 33), (1:47, 33), (1:48, 32), (1:45, 31)
Cool Down: 3 miles
The Workout went very well for me. Today I run it with Justin, Jake and Mark. We were suppose to do 3 to 4 sets but Jake, Justin and I decided to go for a 5th one. I felt very relax and in control the whole time. I was glad I was able to do the whole workout. Calfs felt tight during my warmup and I was not feeling that good before the workout but it went pretty well.
Warm Up: 3 miles
Workout: 5 x (600 - 100 jog - 200) with 2 minutes rest
(1:46, 33), (1:46, 33), (1:47, 33), (1:48, 32), (1:45, 31)
Cool Down: 3 miles
The Workout went very well for me. Today I run it with Justin, Jake and Mark. We were suppose to do 3 to 4 sets but Jake, Justin and I decided to go for a 5th one. I felt very relax and in control the whole time. I was glad I was able to do the whole workout. Calfs felt tight during my warmup and I was not feeling that good before the workout but it went pretty well.
Week of 2/4/08 to 2/10/08
Monday: 7 miles
Tuesday:12 miles
Wednesday: 7 miles
Thursday: 7 miles
Friday: 5.5 miles
Saturday: off
Sunday: 7 miles
Week Total: 45.5 miles
Tuesday:12 miles
Wednesday: 7 miles
Thursday: 7 miles
Friday: 5.5 miles
Saturday: off
Sunday: 7 miles
Week Total: 45.5 miles
Sunday 2/10/08
Salem st loop - 7 miles - 48 minutes.
Didn't head out until 5pm. I was slacking all day and was getting lazy. Now fully recover from friday night. Felt ok, started a bit slow but picked up the pace as I went alone.
Didn't head out until 5pm. I was slacking all day and was getting lazy. Now fully recover from friday night. Felt ok, started a bit slow but picked up the pace as I went alone.
Friday, February 8, 2008
Morning Run
Winthrop out and back - 38:52 - 5.5 miles
Today its my last day at Work with the guys and we going out to get some drinks and maybe something to eat. On monday I will be starting my new position in the company. I went out in the morning so that I would have to bring my gym bag to work, run during lunch and then go out with the guys and have the bag with me. It will be kind of wack. I wanted to run for a list 40 minutes. I was feeling really tight today and legs were kind of tire. We will see how I going to feel tomorrow on my Tempo.
Today its my last day at Work with the guys and we going out to get some drinks and maybe something to eat. On monday I will be starting my new position in the company. I went out in the morning so that I would have to bring my gym bag to work, run during lunch and then go out with the guys and have the bag with me. It will be kind of wack. I wanted to run for a list 40 minutes. I was feeling really tight today and legs were kind of tire. We will see how I going to feel tomorrow on my Tempo.
Thursday, February 7, 2008
A Great Run
Charles River (BU Bridge Loop) - 45:49 - 7 miles
I felt really good today. My calfts still a bit tight and sore. I headed out at lunch, not before contemplating running in the tread mill at the gym. At the end I went inside, change and put on my winter running close and headed out. It was snowing a little bit but it wasn't cold. It was a nice, relax and quiet run. I run my fastest time in this loop ever and felt good while doing it. This is my fastest run in a while. Achilles still feeling good.
I felt really good today. My calfts still a bit tight and sore. I headed out at lunch, not before contemplating running in the tread mill at the gym. At the end I went inside, change and put on my winter running close and headed out. It was snowing a little bit but it wasn't cold. It was a nice, relax and quiet run. I run my fastest time in this loop ever and felt good while doing it. This is my fastest run in a while. Achilles still feeling good.
Wednesday, February 6, 2008
Running in the Rain
Charles River (BU bridge loop) - 49:58 - 7 miles
I woke up this morning and my calfs were really sore. I was considering running after work but intead went out during my luch time just to get it out of the way. I started real slow and picked up as I went along. I felt really tire and in top of that had to deal with a big ass blister on my left foot at the bottom of my left big toe. It bother me the whole way. The blister is the result of yesterday workout. The morning rain turn into a light drizzle by the time I got out so it wasn't as bad. Achilles felt awesome. I thing I am finally over my achilles tendonitis. Didn't had to wear any support today or tape my achilles as prior days.
I woke up this morning and my calfs were really sore. I was considering running after work but intead went out during my luch time just to get it out of the way. I started real slow and picked up as I went along. I felt really tire and in top of that had to deal with a big ass blister on my left foot at the bottom of my left big toe. It bother me the whole way. The blister is the result of yesterday workout. The morning rain turn into a light drizzle by the time I got out so it wasn't as bad. Achilles felt awesome. I thing I am finally over my achilles tendonitis. Didn't had to wear any support today or tape my achilles as prior days.
Tuesday 2/5/08 (Hard Workout)
Reggie Lewis Center - 12 miles
Warm up: 3 miles
Workout: 2x1200 (3:36, 3:34), 3 mile tempo (15:48), 1000(3:05), 800 (2:22)
Cool down: 2.5 miles
The workout was initally 2x1200 at 72 seconds per 400, follow by 3 mile tempo at 5:20 pace and ending with 2x1200 at 72 seconds per 400. I the first 1200 felt harder then I was expecting and the second one was worst. I felt a bit behind but was able to regroup for the 3 mile tempo. I was doing the workout with Ryan Carrara, and a new guy in the team. (can remember his name right now) For the 3 mile tempo we switched the lead every 800 meters. We run the 3 miles between 5:18 to 5:20 pace. I felt really tired during the whole workout and almost cut the tempo short but I decided to keep pushing it and just concentrated on a lap at the time. right after the tempo by calfs got real tight, but I was happy that my achilles was holding up. we started the third part of the workout with the 2x1200 at 72 second per mile but I ended cutting both 1200 short. Instead I did 1000 follow by 800 at 72 seconds. I just couldn't keep up with my other two teammates and was told by the coach to cut it short since I was falling behind. Overall it was a pretty good workout considering it is only my 2nd indoor workout.
Warm up: 3 miles
Workout: 2x1200 (3:36, 3:34), 3 mile tempo (15:48), 1000(3:05), 800 (2:22)
Cool down: 2.5 miles
The workout was initally 2x1200 at 72 seconds per 400, follow by 3 mile tempo at 5:20 pace and ending with 2x1200 at 72 seconds per 400. I the first 1200 felt harder then I was expecting and the second one was worst. I felt a bit behind but was able to regroup for the 3 mile tempo. I was doing the workout with Ryan Carrara, and a new guy in the team. (can remember his name right now) For the 3 mile tempo we switched the lead every 800 meters. We run the 3 miles between 5:18 to 5:20 pace. I felt really tired during the whole workout and almost cut the tempo short but I decided to keep pushing it and just concentrated on a lap at the time. right after the tempo by calfs got real tight, but I was happy that my achilles was holding up. we started the third part of the workout with the 2x1200 at 72 second per mile but I ended cutting both 1200 short. Instead I did 1000 follow by 800 at 72 seconds. I just couldn't keep up with my other two teammates and was told by the coach to cut it short since I was falling behind. Overall it was a pretty good workout considering it is only my 2nd indoor workout.
Monday, February 4, 2008
Back in the Charles
Charles River and Public Garden - 49:42 - 7 miles
Today I headed out as usual during my lunch break. I legs felt really heavy and my quads and calfs felt a bit tight. At firts I was going to end my run at 5 miles but then I began to felt better and added a few more minutes running around the public gardens and the commons. The achilles didn't bother me for the third straight day.
Today I headed out as usual during my lunch break. I legs felt really heavy and my quads and calfs felt a bit tight. At firts I was going to end my run at 5 miles but then I began to felt better and added a few more minutes running around the public gardens and the commons. The achilles didn't bother me for the third straight day.
Week 1/28/08 to 2/03/08
Monday: 2 miles + 60 minutes bike
Tuesday: 3 miles + 40 minutes bike
Wednesday: 60 minutes bike, 1200 yd swim
Thursday: 10 miles
Friday: 65 minutes bike
Saturday: 7 miles
Sunday: 8 miles
Total mileage: 30 miles
Tuesday: 3 miles + 40 minutes bike
Wednesday: 60 minutes bike, 1200 yd swim
Thursday: 10 miles
Friday: 65 minutes bike
Saturday: 7 miles
Sunday: 8 miles
Total mileage: 30 miles
Weekend Summary
Sunday 2/3/08
Salem, Lynn, Swamscott Loop - 8 miles - 64 minutes
Joined my former coach at Salem State College for a nice and slow run. I need to take it easy until I know for sure that I am completely healthy again, therefore decided to join him today. It was a bit slower the usual but I felt great. Achilles felt great.
Saturday 2/2/08
Salem St Loop - 7 miles - 49 minutes
Felt ok, First official 40+ minutes run. Felt really good all troughtout the run
Salem, Lynn, Swamscott Loop - 8 miles - 64 minutes
Joined my former coach at Salem State College for a nice and slow run. I need to take it easy until I know for sure that I am completely healthy again, therefore decided to join him today. It was a bit slower the usual but I felt great. Achilles felt great.
Saturday 2/2/08
Salem St Loop - 7 miles - 49 minutes
Felt ok, First official 40+ minutes run. Felt really good all troughtout the run
Friday, February 1, 2008
Thursday 1/31/08
Back In the Track.
Reggie Lewis Center, 10 miles
Warm up: 3 miles
Workout 4 x mile (5:07, 5:03, 5:05, 5:05)
average: 5:05
Cold Down: 3 miles
I was getting tired of writting about my biking and sore ass so I was refusing to write in my log until I was back running for good. All this week I being doing a running/biking combo. Yesterday I felt really good and decided to hit the track for a workout. The workout went a lot better than I was expecting. I was suppose to do 4 - 5 X mile at 5:07 with 1 minute rest. I did 4 x Mile with 90 seconds rest instead. I stop after the 4th becuase I was feeling really good and didn't wanted to pushed it. I thing my achilles is finally
Reggie Lewis Center, 10 miles
Warm up: 3 miles
Workout 4 x mile (5:07, 5:03, 5:05, 5:05)
average: 5:05
Cold Down: 3 miles
I was getting tired of writting about my biking and sore ass so I was refusing to write in my log until I was back running for good. All this week I being doing a running/biking combo. Yesterday I felt really good and decided to hit the track for a workout. The workout went a lot better than I was expecting. I was suppose to do 4 - 5 X mile at 5:07 with 1 minute rest. I did 4 x Mile with 90 seconds rest instead. I stop after the 4th becuase I was feeling really good and didn't wanted to pushed it. I thing my achilles is finally
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