Running Log

Friday 1/8/2010

2010-01-09T06:44:00.000-08:00

Workout @ Reggie Lewis Center - 11.5 miles

Warm up: 23 minutes
Workout: 8oo, 800, mile, 800, 800, mile, 400, 400 w/ 2:30 between 800, 4:00 between mile, and 90 sec between 400.
Cooldown: 23 minutes

Today was the second workout of the week. At first I was a bit nervous because the intervals were longer than what we did on Monday but to my surprise it felt much better than I was expecting. I workout partners were Jenn, Andrea, Avery, Dan and Peter. The initial plan was to run the 800s at 2:24 - 2:26, Mile at 5:00 and 400s at 71s. As expected the first interval was a bit slow. The first 800 felt really hard and in top of that we were slower than target pace, which gave me the impression I was going to struggle with the rest of the workout but that wasn't the case. the first set went as follow: 800 (2:29), 800 (2:28), and (5:01). The second set felt much easier and was also a bit faster. I went into the second set wanting to run the mile sub 5:00. I wasn't really worry about the last two 400, I knew I was going to be able to push trought it. The second set was as follow: 800 (2:27), 800 (2:27), and mile (4:56). The 4 minutes rest after the mile was more than enough time to fully recover from the previous set. Although the 800s were one or two seconds off the target pace I was very happy with how the workout went up to this point. All I had left was the 400s. Kevin wanted the 400s to be faster than the pace for the 800s and that we did. I was surprise that I run as fast as I did. I run 400 (66), and 400 (65). Overall it was a great workout for me.

Thrusday 1/7/2010

2010-01-07T19:33:00.000-08:00

Route 9 - Beacon st Loop

60 minutes - 8.5 miles

Today I decided to explore a little instead of running along the charles river like usual. I started out on Huntington Ave right outside the office and run all the way to Brookline reservoir park on route 9 and made a right turn to Cleveland Circle and back on Beacon St. I felt great overall. The foot is feeling much better. No aches and no pains. It was a great day for me.

Wednesday 1/6/10

2010-01-06T11:51:00.000-08:00

Back Bay - Charles River (Harvard Bridge - Anderson Bridge) loop.

55.5 minutes - 8 miles

Today felt much better than yesterday. The foot is feeling better too and I felt fully recovered from Monday's workout. Once again I had the chance to run at lunch time and its awesome.

Tuesday 1/5/2010

2010-01-05T13:35:00.001-08:00

Back Bay - Charles River (Harvard Bridge - Museum of Science) Loop

50 minutes - 7 miles

Headed out for my run during lunch. I woke up feeling sore today and right foot is aching again. It hurts more when I walk than when I run. Also taking right turns are a little problematic. The weather was much better than I anticipated and was completely overdress. The paths in the charles still cover with snow and some part were very slippery but footing was good. I'm hoping to get my run done during lunch all this week before the busy cycle starts next monday.

Monday 1/4/2010

2010-01-05T13:26:00.000-08:00

Workout at Reggie Lewis Center - ~10 miles

Warm up: ~22 minutes
Workout: 3 x (400,400,800) at 71 - 72 pace with 90 secs rest after 400s and 2:30 between set
Cooldown: ~23 minutes

Today workout out was a repeat from 2 weeks ago. This time I run the workout with the whole distance crew. The plan today was to run 71-72s for the 400s and 72-73s for the 800s. A couple of seconds faster than 2 weeks ago. 1st set was 400 (71) 400 (72) 800(2:25). 2nd set was 400(70) 400(71) 800(2:24) and third Set was 400(69), 400(71), 800 (2:23). Overall I felt good and much better than 2 weeks ago. The pace felt fine but the the last 800 felt really hard. For the last two days the outside of my right foot has been bothering me but I didn't felt it at all during the workout and it just bothered me a little bit during the cooldown. Hoping Ice will take care of it really soon.

Charler River @ Lunch Time

2009-12-22T12:41:00.001-08:00

57 minutes - 8 Miles

Finally, after the long busy season I had a work in the past month I am able to get out and do my run at lunch time. It feels so much better to run outside with daylight. I was expecting the charles river to be a mess specially after the snow storm we had over the weekend but to my surprise it was a lot better than I expected, some areas better than other. I love seeing the expression on peoples faces went they see me coming out of the office or in the elevator with my tights, hat and gloves on. They probably think I am crazy. I felt good today after yesterday workout. Only my left calf felt really tight today at the beginning or my run but it loosen up as I went along.

Monday 12/21/09

2009-12-22T07:41:00.001-08:00

Workout at Reggie Lewis Center - ~10 miles

Warm up: ~23 minutes
Workout: 3 x (400,400,800) at 74 - 75 pace with 90 secs rest after 400s and 2:30 between set
Cooldown: ~24 minutes

Today I run my first Indoor Track workout since March 2008. According to Kevin the purpose of the workout was to start getting use to run in the track. For today's workout I was in the company of Jenn Donovan. She has been my workout partner all trought the cross season and we probably gonna be working out a couple of times in the track. The plan today was to run 74s for the 400s and 75s for the 800s. We were a bit faster than that. 1st set was 400 (74) 400 (73) 800(2:28). 2nd set was 400(74) 400(72) 800(2:26) and third Set was 400(72), 400(71), 800 (2:26). Overall I felt good. My left calf felt a bit tight during the cooldown but its getting better now.

Coming Soon

2009-12-16T08:33:00.000-08:00

Finally after a long break and a few months of building back up I'm back to keeping my log up to date starting this week.

Tuesday 9/9/2008

2008-09-10T06:30:00.000-07:00

Warm up: 31 minutes with strides
Workout: 4 x Hills
Cooldown: 18 minutes
Total Mileage: 8.5 miles

First workout of the season. We began by doing a quick warm up follow by some strides and then we run to the hill. The workout was 4 - 6 x hills. I decided for 4 because I didn't really wanted to push it to hard on my first workout. I run all the hills under 2 minutes (1:59, 1:57. 1:59, 1:56) with a quick run back to the bottom. I felt a bit out of gas towards the end but the legs felt fine.

Weekly Summary 9/1/2008 - 9/7/2008

2008-09-08T07:24:00.000-07:00

Monday: off
Tuesday: 7 miles
Wednesday: 5.5 miles
Thursday: 9 miles
Friday: 7.5 miles
Saturday: 10 miles
Sunday: off
Total: 39 miles

Running in the Rain

2008-09-06T18:03:00.001-07:00

Fellsway Reservation
10 miles (80 minutes)

I knew that it was going to rain today and waited almost all day to avoid it but it didn't really work. I headed out for my run at 5pm and as soon as I started running it began to rain. I ended up running 80 minutes by mistake. Instead of parking my car at the usual spot, I choose to start running in the Malden side because I wanted to explore a bit and I ended up with a long run without really planning it. I felt good today too. Being able to run for this long its a good sign of my reha, plus running in the rain made it a bit fun.

Friday - 9/5/2008

2008-09-06T17:56:00.000-07:00

Salem St Loop
7.5 miles (53 minutes)

By the time I headed out for my run it was already getting dark outside so had to stay on the streets. Overall it was another slow run. I felt really good the whole time and had not issues with my legs for the secod consecutive day.

Thursday 9/4/2008

2008-09-05T06:59:00.000-07:00

Boston Commons and Public Garden
2 miles and strides

Fellsway Reservation
7 miles

Today was sort of a double day. During my lunch break I headed to the Boston Public Garden to do some streching. I started with a mile warm up and as a last minute thing I did a few strides after streching and finished up with another mile.
After work I met with Jim Pawlicky and Todd for a nice and slow run at the fells. Jim is getting ready to run the Bay State Marathon while Todd is going to be running a 50K really soon. It was a nice and relax run. I had no issues with my Sciatica.

Total for the day: 9 miles.

Wednesday 9/3/2008

2008-09-05T06:54:00.000-07:00

Mystic River Reservation
Medford, MA
5.5 miles (41 minutes)

Felt a bit slow today. Legs were a bit tired. I thinking that it probably had something to do with my PT session this morning which included some weightlifting with my legs. My initial plan was to go to practice today and talk with the coach about a plan for this season but ended up coming out of work a bit later than unsual.

Tuesday 9/2/2008

2008-09-03T06:15:00.001-07:00

Fellsway Reservation - Medford, MA
7 miles (52 minutes)

I felt ok. It was a while since the last time I run here and it felt great. I had no issues with sciatica and the legs felt great. During this solitary and quiet run I had time to think about my goals for this season and what I want to accomplish. My main goal is to get back to the level of fitness I once had and try to improve on my 10k time. I know that consistency is going to be key and I must stay focus. My goal for this week is to run the remaining 5 days and accumulate 45 - 50 miles.

2008-09-03T05:54:00.000-07:00

After a couple of month of inactivity, I am back and ready to start training once again. This week its the official start of the 2008 Cross Country season. I will be updating my page in a daily basis in order to better keep track of my day to day training as I prepared to make a come back to the level I was before. As of today, my mileage has been all over the place and I am recovering from some sciatica issues with the help of my PT at Boston Sports Med. I hoping this season will be a good one for me.

Weekly update: 4/28/08 - 5/04/08

2008-05-05T07:31:00.000-07:00

Monday
Bally Gym: 50 minutes - 7 miles
After a nice and slow start I managed to run a few sub 7 minute miles to finish with an average of 7:08 pace. Lefts were a bit thigh from the race on sunday but nothing to serious.

Tuesday
off

Wednesday
Workout at Eastie Track

Warm up: 3 miles
Workout: 12 x 200 w/ 1 min. rest
Cooldown: 3 miles
Total: 9 miles

Felt ok, a bit tight and rusty. Started at 34s and finished up with a 31. It wasn't as hard as I was expecting and 1 minute rest was enough to recover.

Thursday
Bally Gym
56 minutes - 8 miles
Felt ok, started a bit faster then usuall but legs were fine. tibia didn't bother me at all. Shins a bit sore from the prior day workout.

Friday
Lunch time run in the Charles River.
54 minutes - 8 miles
Felt great today, Started kind of fast but then set into a very comfortable pace.

Saturday
Workout at Bentley College

Warm up: 3.5 miles
Workout: mile, 2 x 800, 4 x 400
Cooldown: 3.5 miles
Total: 10.5 miles

During the warmup I felt awful. I was feeling real tight and kind of regreating running as quick as I did the day before. I wasn't really looking forward to the workout. I tried doing a few strides to loosen up but it didn't help. We started with the mile and the pace felt real confortable to my surprise and ended up taking the lead for the second half of the mile to finish in at 5:00 (2:31, 2:29). The 800's felt better. The first one felt a bit slow but we still run 2:24. I lead the second one in 2:22. The 400s felt really easy. The first one was at 70 which also felt really slow. I lead the remaining 400s at 66, 66, and 65. It felt way easier than the 200s I run on wednesday.
Workout Summary
Mile (5:00) , 2 x 800 (2:24, 2:22), and 4 x 400 (70, 66, 66, 65) with 4.5, 2.5, 1.5 minutes rest in between the mile, 800s and 400s respectivately.

Sunday
off but not really.
Instead of running I did the 40th walk for hunger with my grilfriend and some friends which is a 20 miles long and took us a lot longer than I was expecting.

Week Summary:
Monday: 7 miles
Tuesday: off
Wednesday: 9 miles
Thursday: 8 miles
Friday: 8 miles
Saturday: 10.5 miles
Sunday: 20 miles walk
Total: 42.5 miles

Weekly Mileage

2008-04-28T07:19:00.000-07:00

Week of 4/20/2008 - 4/28/2008

Monday: off
Tuesday: 9 miles
Wednesday: 7 miles
Thursday: 4 miles
Friday: 6 miles
Saturday: 7 miles
Sunday: 7 miles
Total: 40 miles

Weekend Update

2008-04-28T07:10:00.000-07:00

Saturday 4/26/2008

Fellsway Reservation - 50 minutes - 7 miles

Nice and easy run in the morning. Instead of the usual loop I run I decided to do some exploration in the woods. I went into the east side of the trails in the other side of I-93 and it was nice, the trails are a lot more open. I felt great.

Sunday 4/27/2008

Brown U. Invitational. - 7 miles

I run the 3k but it was awful. I couldn't even managed to break 9 minutes. My official time was 9:11. One of the worst 3k I have ever run. I felt great during the warm up and I was hoping to break 8:50 but I was a mess. My legs were not doing what my head what telling then to do. I felt like if I had just run a workout instead of a race. I need to get in shape and fast. The warm up and cool down took about 19 minutes.

Lunch run

2008-04-25T09:56:00.000-07:00

Huntington Ave-Mass Ave-Charles River.
42 minutes- 6 miles

Felt great today. the weather was awesome and ideal for running. Work is kind of relax today so decided to head out during my hour of lunch which I haven't done in quite a while. Hoping to due more often now. My tibia is definately better. I was a little worry for the 2.5+ miles I was going to have to run on pavement but I didn't bother me at all. I felt so good today that I may add up a few more miles after work.

Early Morning Run

2008-04-24T12:52:00.000-07:00

Everrett High School Fields - 31 minutes - 4 miles

I have an event tonight after work so I wont be able to run after work. The plan was to wake up early and run 5 - 7 miles but since I woke up later than I wanted to had to job around the football/baseball field at everett high. My tibia is still in the process of healing so I need to keep my runs in soft surfaces for now. I run a couple of loops around the field.

2008-04-24T12:45:00.000-07:00

Finally after a few days of lots of ups and downs I am back again and hopefully this time for good. I done a few workouts but the running have been very limited. I spend few days in the bike. Since I am running about three weeks behind in my log I am not going to updated I just going to update this week.

Tuesday 4/22/2008

Workout at Bentley College with Justin
3.5 miles warm-up
8 x 400 @ 68 - 70 (70, 70, 70, 68, 68, 68, 67, 68)
3.5 miles Cooldown

Total: 9 miles

Wednesday 4/23/2008

Fellsway Reservation
49 minutes 7 miles
it felt great to be running back in the woodsl

Work to Home

2008-03-19T17:59:00.000-07:00

Boston to Chelsea - 55 minutes - 8 miles

I got out of work a bit early and decided to run home. My right shin is a bit sore from yesterday's workout and I tought it was going to be an issue running home but it wasn't. I felt really good the whole way. The weather wasn't so nice out. It was raining with tempatures in the high 30's.

Tuesday 3/18/08; Workout

2008-03-19T06:18:00.000-07:00

Reggie Lewis Center - 11 miles

Warmup: 3 miles
Workout: 2 x 800, 800, Mile w/ 2.5 rest between 800s and 3.5 around mile
Cooldown: 3 miles

Yesterday I had a great workout. Probably the best one so far. I felt great. We started a bit off pace but in the second set we were right on pace. The first 800 was a bit slower but they got faster as we progessed through the workout. The times were as follow: 2:28, 2:24, 4:57, 2:26, 2:24, 4:56. My legs felt great and the workout felt a lot easier than it sounds. The rest was more than enough recovery time. The workout was a great motivation and confidence booster going into this weekend race at the Northeastern Spring Open Invitational.

Monday 3/17/08 Out and Back

2008-03-18T06:45:00.001-07:00

Orient Heights to Dear Insland - 9.5 miles - 66 minutes

I felt tire and sleepy all day so I was expecting a slow run and short run. To my surprise I felt really good the whole way. Shins were fine. I didn't felt any tightness in my left calf. The weather was ok, just bit windy. I started running with a back wind and had to fight it in the way back. Felt really good after the run and happy because I feel like I am finally getting back in shape.

Week of 3/10/08 to 3/16/08

2008-03-18T06:35:00.000-07:00

Monday: 7 miles
Tuesday: 12.5 miles
Wednesday: 10.5 miles
Thursday: 0 miles
Friday: 10.5 miles
Saturday: 11 miles
Sunday: 9.5 miles
Total: 61 miles

Sunday 3/16/08 Back in the woods

2008-03-18T06:31:00.000-07:00

Fellsway Reservation - 9.5 miles - 74 minutes

Today I had in mind running the St Patrick 10k road race in Malden and defend my title from last year but decided to skip since I may be running a 5k next weekend in the track. Running in the fells felt great. I was running a bit slow since my left calf still a bit tight. It was nice getting back into the woods and seeing no snow. I bend my ankle a few times but that is very usual in the fells, its rocky and there are many roots in the path.

Saturday 3/15/08

2008-03-18T06:28:00.000-07:00

Pond loop - 11 miles - 77 minutes

Felt ok, started a little slower than usual but picked up at the end and run the last 2 miles hard. The legs felt a bit tight from the workout. Left calf a bit tight after the run.

Friday 3/14/08 Workout Night

2008-03-18T06:19:00.000-07:00

Reggie Lewis Center - 10.5 miles

Warm up: 3 miles
Workout: 1 mile @ 5:04
3 sets of 3 x 400 (67, 67, 67), (72, 71,71), (66, 65, 64)
w/ 5 min. rest between sets
Cooldown: 3 miles

The mile didn't felt hard at all. On the first set of 400s we needed to hit 65s but wasn't feeling it at all, the second set feel really easy and for the last set I was determined to hit 65s no matter what, even if I had to lead every single one but that was not necessary since apparently we all wanted the same. It felt real strange running it under 70 per quarter.

Recovery Run

2008-03-12T19:04:00.000-07:00

Everett, Malden, Chelsea - 74 minutes - 10.5 miles

I was feeling a bit tire and sleepy after I got out of work and a couple of times thought about taking the day off but after an hour decided to finally headout and do a short run that turn into a much longer run than I was expecting. I felt ok, shins still a bit tight and sore. To my surprise my legs felt fine after yesterday workout. This long run puts me in really good shape to reach my mileage goal for the weekend.

Tuesday 3/11/08: Workout Night

2008-03-12T07:10:00.000-07:00

Reggie Lewis Center - 12.5 miles

Warm Up: 3 miles
Workout: 4 x 2400 w/ 2 min. rest at ~ 5:20 pace
Cooldown: 3 miles

My shins had been pretty sore for the last few days. I'm not really feeling tight anymore but I still want to go and see mike some time soon. I need to work on my shins. During the warm up shins felt awful. I did my usual drills before the workout, and headed to the start line. The first 2400 felt a bit wear, but was enough to warm up my shins. We kept it pretty even for the first three 2400 (7:57, 7:57, 7:56) and picked up for the very last 2400 (7:47). I felt good the whole time and in control. I try to stay as relax as possible.

Ok day

2008-03-10T19:03:00.000-07:00

Walgreen's Loop - 50:16 - 7 miles

The plan was just to go for a short run today. I was planning on 5 miles. I was feeling tire today and when I got out of work I just wanted to go home and crush on my bed. I felt better towards the end of my run and decided to take an extra turn and add 2 more miles. The loop came out to about 7.3 miles.

Week of 3/3/2008 - 3/9/2008

2008-03-10T18:58:00.000-07:00

Monday: 6 miles
Tuesday: 11 miles
Wednesday: 8 miles
Thursday: 8 miles
Friday: 11.5 miles
Saturday: 0
Sunday: 11 miles
Total: 55.5

Sunday 3/9/08: Long Run

2008-03-10T18:47:00.000-07:00

pond and route 28 - 75 - 11 miles

I started my run nice and slow and picked up along the way. I needed 10.5 to reached the mileage goal for this week. Legs felt fine and the weather was real nice. This is the longest run of the year so far. I run a total of 55.5 miles this week with one day off.

Friday 3/7/08 Track Workout

2008-03-08T08:16:00.000-08:00

Reggie Lewis Center - 11.5 miles

warm up: 3 miles
Workout: 1200, 10 minutes tempo, 1200, 10 min tempo, 1200
Cooldown: 3 miles

From the start I was feeling real tight. The warm up was a bit faster than usual but it did nothing to losen up my legs. I did some stretching and drills before the actual workout to try to get my legs moving but I didn't help at all. My drill felt awful, I had no spring in my legs. The workout was two 10 minute tempo with three 1200m. The 10 min. tempo came to about 3000m each. The 1200m were run in 2:51 each. We kept a very even pace. During the first 1200m I was having a hard time keeping the pace Justin Maloney set and had to let him lead the whole thing. The first 10 min tempo we run it on the track and after the 1 mile a began to felt a bit better. By the end of the tempo I felt much better. I lead the 2nd 1200 and then lead almost the entire 2nd 10 mile tempo which we run on the outside of the track. The last 1200 was taken by Jake and by then I was starting to felt tire and legs felt a bit heavy but we were all able to run 3:51 again.

Thursday 3/6/08

2008-03-07T06:21:00.000-08:00

Run home from work - 8 miles

Instead of waiting to go home to do my run, I decided to run home from work. I mapped a route on the Gmap-Pedometer website and it came out to about 7.5 miles so I just added a few extra blocks at the end. Started pretty slow and felt awful half way throught but then I just picked up the pace and notch and I felt way better. Towards the end of my run I had the big hill on Broadway in Everett which is about 1/4 of a mile long and was really thinking about taking another turn to avoid it but that would had made my run about 1/2 mile shorter so I just decided to face it and run up the thing. It wasn't as bad as I was anticipating. The weather was ok, just a bit windy around the water. In any of the stops I made for the traffic lights I happened to push the wrong button on my watch and restarted the timing, so I not sure how long it took me to complete the 8 miles.

Wednesday - 3/5/2008

2008-03-06T06:42:00.000-08:00

Bally in Revere - 1 hour - 8 miles

Yesterday was another night at the Gym. To my surprise almost all the treatmills were empty. I felt a bit better than monday, but I still hate threatmills. I really need to start getting my ass up in the morning to get my run done so that I can go to the gym with my girl after work. That way i will also be able to start doing some lifting.

Tuesday 3/4/2008

2008-03-05T07:08:00.000-08:00

Reggie Lewis Center - 11 miles

Workout
Warm up: 3 miles
Workout: 6 x 1200 with 1 minute rest
Cooldown: 3 miles

Felt ok. We did our warm up outside like usual. It was running but it wasn't as bad as I was expecting. The workout felt a bit hard. I was not expecting just 1 minute rest, but the rest wasn't a problem. The first set felt hard and I felt like I was all over the place, but it got easier. My legs adjusted to the pace without any problems. My watch died right before my workout and I had to judge the pace base up on feeling. Mark, Justin Maloney and myself decided to take turns at the lead every 600m, which made it really easy. We kept the pace pretty even throughout the whole workout. We run 3:49, 3:48, 3:48, 3:47, 3:46, 3:46 well within the 3:48 to 3:51 target time. Legs began to get tired towards the end but we managed to sucessfully complete every set. We finished up with a 3 mile cooldown inside in order to avoid the rain and go home nice and dry.

Gym madness - Monday 3/3/08

2008-03-04T06:26:00.000-08:00

Bally TF - 44 min - 6 miles

I decided to go to the gym with my girl and had to run in the treadmill because i was too lazy to wake up early in the morning to get done with my run. As usual, all the treadmills were busy and they had a 30 min limit, which is really dumb of their part. So I had to run 4 miles follow by a 2 miles. I didn't move from the treadmill, I just restarted once the 30 min was over. There was lots of people not liking me. It was also a nice and sweet reminder of how much I hated treadmills.

Week of 2/25/2008 to 3/2/2008

2008-03-03T06:16:00.000-08:00

Monday: 7 miles
Tueday: off
Wednesday: 11.5 miles
Thursday: 8.5 miles
Friday: 9 miles
Saturday: 7 miles
Sunday: 8 miles
Total: 51 miles

Sunday 3/2/04

2008-03-03T06:07:00.000-08:00

Route 28/60 loop - 53:29 - 8 miles

Felt much better than saturday. Legs were not as tight and I didn't felt as tire. The weather was perfect. My left hamstring is begin to tight up again. I will be making an appoitment with mike really soon. Some times I forget how much I enjoy running and today's run was a good remembering. I can't say the same about saturday but i guess I was just having a shitty day. I think is was a good week for me and the begging of a few months of real hard work as I try to make a come back to my top shape. I starting to feel like this is going to be a good year for me.

Awful Day

2008-03-01T15:54:00.000-08:00

Salem st loop - 48:57 - 7 miles

I think today is officially the worst run of the year so far. My legs felt really tire and I dont know why. Good thing the workout was cancelled today otherwise I probably wouldn't finished. I felt really heavy the whole way. Legs were tight too. The weather was much better today. compare to the past few days. It snow in the morning but by lunch time it was all gone.

Friday 2/29

2008-03-01T07:10:00.000-08:00

Withrohp/Revere/Eastie - 1:02.25 - 9 miles

Felt ok today. My legs were a little tire. It was cold but not as bad as yesterday. Longest run of the year so far. My legs felt real tight at the beggining of the run and didn't losen up after almost the last mile of my run.

Thursday 2/28/08

2008-02-29T06:22:00.000-08:00

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.

Workout

2008-02-27T19:22:00.000-08:00

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.

Recovery Run

2008-02-25T16:47:00.000-08:00

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.

USATF New England Indoors Track and Field Championships

2008-02-25T06:28:00.000-08:00

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.

Friday and Saturday

2008-02-25T06:26:00.001-08:00

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.

Nice and Easy

2008-02-21T16:57:00.000-08:00

Salem St loop - 49:38 - 7 miles

today I headed out for a nice, easy and slow run after work.

Early Morning Run

2008-02-20T07:31:00.000-08:00

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.

Tuesday 2/19/2008

2008-02-20T07:22:00.001-08:00

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.

Running Home

2008-02-13T20:29:00.000-08:00

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.

Workout Night

2008-02-12T19:09:00.000-08:00

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.

Week of 2/4/08 to 2/10/08

2008-02-12T10:52:00.000-08:00

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

Sunday 2/10/08

2008-02-12T10:48:00.000-08:00

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.

Morning Run

2008-02-08T12:01:00.000-08:00

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.

A Great Run

2008-02-07T11:59:00.000-08:00

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.

Running in the Rain

2008-02-06T12:25:00.000-08:00

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.

Tuesday 2/5/08 (Hard Workout)

2008-02-06T11:57:00.000-08:00

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.

Back in the Charles

2008-02-04T13:36:00.000-08:00

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.

Week 1/28/08 to 2/03/08

2008-02-04T13:32:00.001-08:00

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

Weekend Summary

2008-02-04T13:27:00.000-08:00

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

Thursday 1/31/08

2008-02-01T13:23:00.000-08:00

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

Run and Bike

2008-01-24T12:29:00.000-08:00

Bally Total Fitness @ Downtown Crossing
23 minutes - Run
40 minutes - Bike

Started running in the treadmill but achilles was a bit tight and had to stop after 3 miles. I dont want to make it worse than it already is. Finished up with 40 minutes in the bike. This morning I went to see Mike Toomey for another massage, hoping he will be able work on my achilles and calfs to reduce the swalloning I had. I am just going to give it a bit more time and if doesnt get better I will make an appoitment with a doctor.

Wednesday 1/23

2008-01-24T12:26:00.000-08:00

Bally Total Fitness @ Revere - 60 minutes Biking

My achilles wasn't feeling that great after the workout. It felt a bit sore and tight after the track workout therefore decided to bike today.

Tuesday 1/22

2008-01-23T10:42:00.000-08:00

Reggie Lewis Center - 8 miles - 55 minutes

workout: 4 x 800 w/ 2 min rest.
(2:28, 2:27, 2:27, 2:27)

warm up: 23 min. warm up with Jeff, and Justin. We run the usual loop. Felt ok. The roads where a bit ice but it wasn't as cold as I was expecting.

Workout: Felt good, achilles felt fine. We were very consistent the 800's repeats and the 2 minutes were more than enough recovery. we had a good group with Justin, Jake, Mark, Gave and my self. I stopped after the 800s but the other guys had some additional 300s.

Cool down: 22:07 min. cool down by my self on the usual loop. Achilles felt a bit tight during the cool down. Tomorrow is going to be worst.
For now I am happy that i was able to do the workout and felt good doing it. Now its just a matter of time before my achilles gets better. Can wait to be fully back into my running.

3 day bike.

2008-01-23T10:30:00.000-08:00

I spend Saturday, Sunday and Monday In the bike. Saturday being the longest and also the nicest day. I decided to take my road bike out for a spin that turned into a 3 hr bike and going around and throught Chelsea, Everett, Malden, Melrose, Wakefield, Reading, Lynnfield, Middleton, Lynnfield, Saugus, Everett, and back to Chelsea. Just so every one knows this was not intentionally I just got lost and took me a while to find my way home. I was expecting to be sore the next day but to my surprise I was not.

Bike day

2008-01-18T12:12:00.000-08:00

Bally Total Fitness - Spinn Bike - 1 hour
when I woke up this morning my achilles was xtra tight. Therefore I stretched it a bit and than took an ice bath for 12 minutes hoping it will make it feel better. I was planning on running today at night with the team at the reggie lewis center but decided to bike instead. this morning I read some articles about Achilles issues and the treatments. Every article agree on cross training instead of running to avoid further damage to the tendon. Therefore I not going to run anymore until my achilles is better. Biking or swimming will be two good alternatives. I guess I just have to reintroduce myself to the pool once again after more than 3 years without swimming competitive. Hopefully staying a few days off my feet will help my achilles finally get better. I also going to start taking full dose of Aleve and ice every few hours to reduce the swolling.

Lunch Run

2008-01-17T11:23:00.000-08:00

Charles River (BU Bridge) - 47 min. 30 sec - 7 miles

So far I being having a nice and relax day at work. I was able to take my usual 1hr lunch which I havent being able to take in a while. I head out for my run at about 11:30. Felt I bit tight and Achilles ache for the first few miles but then felt better as I went on. The weather was better than I was expecting and I got wicked hot during my run. I kind of overdress a bit. Hoping to hit the gym later on today after work for some lifting and core training.

Wednesday 1/16

2008-01-17T11:12:00.000-08:00

Cementary Loop. 37 minutes - 5 miles.

This day I celebrated my birthday with the family and girlfriend. We just went out for dinner. I also had the day off from work so I sleep almost all day. I woke up at about 12pm got some breadfast and headed out for my run at about 3:30. the plan was to run 7 miles, but had to cut it short when I found out my family had reservation for a restaurant at 5 pm in a nice restaurant in Lynn. I ended up running just 5 miles in order to have time to shower, get ready and pick up Ana from work at 4:30. I felt ok. Achilles still aching but I am able to run. It is also getting a bit swallon so I am icing a lot and taking Ibuprofen. I really need this achilles to get all better so I can start with the workouts and logging some more miles.

Tuesday 1/15

2008-01-17T11:05:00.000-08:00

Reggie Lewis Center: 52 minutes - 7 miles

Run the usual 3 miles warmup with the guys before the workout. I was going to make my decision on whether to workout or not depending on how I felt during the warmup. My achilles was really tight and I decided to skip the workout once again. Coach Kevin didn't make to practice due to the surgery he had last week therefore Jeff had the workouts. I was supposed to do a mile at 5:oo follow by 6 x 400 at 69. After the warm up, I iced for a few minutes and headed out for a few more miles. I wanted to hit 7 for the day which I did by running again the warmup loop and a mile in the track with some old friends and salem state's alumni.

Monday 1/14

2008-01-15T10:51:00.000-08:00

Salem St loop 48 minutes - 7 miles

I headout for my run at 7pm hoping to make it back before 8pm to watch the new episode of Prison Break. I was expecting a slow run today due to the snow storm we had from the early morning to the afternoon. Boston had about 6 - 9 inches of snow. By the time I got out for my run most of the snow was removed from the street to my surprise. I was thinking about going to bally to run on the treatmill which I hate with passion but thanks to public works and all the snow crew of each city I was able to hit the road with no problems. My achilles felt really good during the whole run. I think I finally getting over it. I also run faster than I had in the last few weeks. I think is just a matter of days before my achilles is finally healthy again. I Iced before and after the run, I also did some major stretching. The goal for this week is to hit 45 - 50 miles and maybe a workout depending how my achilles is feeling.

Week Summary

2008-01-14T09:20:00.000-08:00

Week 1/7/08 - 1/13/08

Monday: 5.5 miles
Tuesday: 6.5 miles
Wednesday: 6 miles
Thursday: 7 miles
Friday: off
Saturday: 7.5 miles
Sunday: off
-------------------
Total 32.5 miles

Saturday 1/12

2008-01-14T09:12:00.000-08:00

Wintrop loop and belle isle. 52 minutes - 7.5 miles

When I woke up in the morning I was feeling a bit tight and heavy so I decided to way until the afternoon to go for my run. After taking friday off due to a late day a work and new employee trainning I had no time to run a my usual times so I ended up taking the day off, I wanted to go for about 10 miles. Unfortunately I had to stop at 7.5 because my achilles was really tight. Its been about 2 weeks since my achilles began acting up and it not getting better at all. I probably going to arrange another appoitment with Mike toomey to see if he can finally get rid of my aches.

Thursday 1/10

2008-01-14T09:06:00.000-08:00

Reggie Lewis Center 54 min - 7 miles

Thursday I had no time to run during my lunch break, therefore I decided to go down to the Reggie Lewis Center and run inside. For the first 20 minutes a run with my former coach at Salem State College, Jeff Rockwood and american middle distance sensation Jennifer Toomey while they were warming up for their respective workouts. Then I join marisa in a little tempo she was doing at 7 min. pace for about 2 miles and finished up with Jeff's cool down. I felt fine, but my achilles still a bit tight. Ice for a few minutes and stretch really well.

Lunch Break

2008-01-09T10:38:00.000-08:00

Charles River and Boston Commons. 43 minutes - 6 miles

Today I headed out during my lunch break. Felt really good. Achilles felt better as I went along. I still got some tightness in there but it feels way better than before. The faster I run the better it feels. Stretch before and after the run to keep IT band in place and keep it lose. The weather today was wonderful. Perfect running weather but with a strong wind. The temperature still higher than usual for this time of the year.

Day at the Track

2008-01-08T21:03:00.000-08:00

Reggie Lewis Center - 47 minutes. 6.5 miles

Today was a workout day for the whole team @ 7pm at the reggie lewis center in Roxbury. The workout was 3 to 4 x 1200 for both guys and girls follow by some 400m repeats. Just like two weeks ago, I decided to skip the workou and just run. I run the warmup with the guys and then run for about 3.5 miles in the outside of the track. The weather today was very unsual. The temperature was in the high 50 to low 60. However I decided to stay inside. During the warmup I felt my achilles a bit tight but it got better as I kept on running and increased the pace. Today I also talk to coach Kevin about the indoors season. We both came to the conclusion that I am not going to have enough time to get ready for any of the big indoor meets. However we agree that i should probably run the the 3k or 5k at the USATF New England Championships in mid february. That will give me about 5 weeks to get ready. It will also give me a good amount of time to built my base back up and get ready for outdoors. I goal for this year is to improve my PRs in the 3K, 5K and 1500m. I need to get healthy really soon so that I be able to begin to workout with the guys.

Back Again.

2008-01-07T14:30:00.001-08:00

Charles River. 39 minutes. 5.5 miles

Today I decided to go out for a nice, easy and slow run during my lunch break. My goal today was to test out my achilles and see it if its healthy again after another week off from running. I felt good during most of the run. Achilles started to get tide after about 35 minutes but it didnt hurt as much as before. The new shoes I got also felt a bit tight in the top. I thing I gonna have to go back to the 2E width shoe since I have new orthotics and they seem to take a little more space than the old ones. Hopefully now I gonna be able to be more consistent on my training and get back in shape.

What am I doing wrong?

2008-01-03T09:37:00.000-08:00

When I though I was healthy and ready to go, something goes terribly wrong. It seem like I running out of luck. After seeing Mike Toomey for my second message, i thought my problems were finally over and I was going to be able to run again with no issues. However, that its not the case. For the last four days I being dealing with some pain and tightness in my left achilles. The plan is to go and see Mike again so he can work his magic on my Achilles just like he did with the IT band. This is a terrible step back and not a good way to start the year. As of now I believe my Indoor season is pretty much over. I am not going to have enought time to get in shape to run well at any indoor meet. I guess I just have to make sure that I am completely healthy before I run any workouts. Tomorrow I am planning on talking to coach Kevin so that we are in the same page and to get some advice as well. I was never out for such a long time since I started running as a sophomore in College. I really need to get back to where I was at a few years ago. Hopefully I will be able to see Mike in the next few days so I can get back to running again.

Message Day

2007-12-30T21:00:00.000-08:00

Stoneham Zoo. 55 minutes. 7.5 miles

Today before I went out for my run, I went to see Mike Toomey for my second massage. He has been helping me with my IT band. Today i went to have a deep tissue massage, which is suppose to losen up my leg muscle and help prevent more injuries. He is really good, so far he has help me a lot and thanks to him I am not running again. He really knows what he is doing. Just a bit about Mike; he is marry to Jenn Toomey, the American record holder in the 1000m and former US champion in the 1500 and 800 meters. He is also one of the only few massage therapist in Boston that specializes in A.R.T (Active Release Technique). He worked in my legs for about an hour. More info about Mike and what he does can be found on his web site http://www.toomeysports.com/. I noticed that my IT band and hamstrings were less tight than a week ago.

After the message I headed out to the Stoneham Zoo in Stoneham, Mass. I parked my car there and went for my run. The run felt nice and easy. I was expecting to feel a bit losen and flat due to the massage but I wasn't at all. My IT band and knee felt great. No pain whatsoever.

Fellsway Run

2007-12-29T14:23:00.000-08:00

Fellsway, Medford. 64 min. 8.5 miles

Today I went to the fellsway in Medford for a nice run in the trail. I was hoping for the trail to be clear since its been a few days since the last time we had snow. Driving past the woods I could see that the was a lot snow in the ground. When i got to the usual parking spot the trail look kind of clear so I head out for my usual loop in the Orange Trail. It was nice and clear for about 8oo meter and then it was a mess. It was worst than running in a mud, i was sliding all over the place. It felt like a really hard run. I probably won't come back in a while or until I know for sure the trails are more clear. I finished up with a mile run on Border road. I felt really good, just a bit tire and felt some soreness in my legs.

Friday, 12/28/07.

2007-12-29T06:53:00.000-08:00

Workout @ Reggie Lewis Center

Warm up: 23 min.
Workout: 4 x Mile with 75 sec rest @ 5:20
(5:20, 5:21, 5:18, 5:19)
Cool down: 23 min

Total Mileage ~ 10 Miles.

Yesterday I run my very first workout of the season. I wasn't sure if I wanted to do a workout or just run like I did on Wednesday nigth. I was expecting to do some 200s like the majority of the team did for the first workout indoors but intead I was asked to do mile repeats at 5:20. I decided that I was going to warm up and see how my knee was feeling. I did the warm up inside. Run for 23 min. and felt pretty good. I did my usual strides and put on my flats and run a few more strikes in the track. I was a bit concern because I didnt knew if my knee was going to be able to handle the change in pace. I finally decided to give the workout a try, I knew I could stop at any time if my knee hurt. To my surprise I was able to finish with the workout with no aches. Pacing wise the workout was perfect and a felt happy with my knee. Time wise, it wasn't so good since last year at the beginning of the season i was running mile repeats at 5:10 pace. I am sure I could had gone a bit faster but I needed to be careful and take it easy. I guess it was a good start and not so bad considering I was out for over a month. Overall I am happy with how the workout went and how I felt while I was running it. Now I know for sure that I am finally getting over my injury. It just another step in long journey towards getting back to were I was.

Thursday, 12/27/07

2007-12-28T08:44:00.000-08:00

Route 99 loop. 44 minutes, 6 miles

Yesterday I was kind of tired and felt to sleep right after my run and didn't do my posting for the day. So here it is:
The plan was to wake up early and go for a run before my job interview but it didn't worked out that way. I woke up late and made it to my interview just in time. Getting this new job will be great for two reason:
1. more money for my pocket.
2. It will be the end of me showing up to practice late.
The hours will be from 9 to 5 and practice is not until 6pm. Getting out of work at 5pm, gives me enought time to get to practice on time and keep my team-mates from waiting. Today I did my run right after I got home from work. Spend a few good minutes stretching my IT band and got out for my run in the streets of Chelsea, Everett and Malden. Today was my first run outside in a while. The weather was not so bad. I went out wearing a few extra layers that ended up on my waist by the end of the run. IT band was OK. It felt a bit tide but no pain. Finished up again with a nice Ice bath and some abs.

Back and ready to run.

2007-12-26T12:45:00.000-08:00

Reggie Lewis Center. 35 min. 5 miles

It was about time now. I was getting tire of biking and now I ready to start my training. I was out, due to some issues with my left knee for a few week but I am back and its time to start logging some miles again. Tonight I went to the Reggie Lewis Center to talk to the coach, see my teammates and some old friends. I decided to skip the workout, which was 5 to 6 800s, just to play it save and take not chance with my knee. I run for 35 minutes in the track. pain free.
From now on, the plan is to take it easy and to increase my mileage little by little. I have a lot of time and there is not reason to rush it and risk injury again. Finished up with a nice ice bath in the tub.