Saturday, January 31, 2009

The Week that was mostly rest

Well I did get to track on Tuesday. I received several emails from Coach Annie telling me how to help out the hamstring, so I decided to speak to her directly.
The workout: (track I run at is 11 laps to the mile )

1. Warm-up 1 mile
2. 4x4 laps at 44 sec a lap 60 sec rest after each 4
3. 1 lap jog
4. 4 laps at 42 sec a lap 1 lap jog
5. 3 laps at 42 sec a lap 1 lap jog
6. 2 laps at 42 sec a lap 1 lap jog
7. 1 lap at 40 sec a lap 30 sec rest
8. Repeat 4-7
9. 1 mile at 7:45
10. 1 mile in 9:00 cool down

7 miles in 60 minutes not bad considering.
Annie instructed me on how to use a foam roller and I was told to take Wednesday off.

So like a good student I took Wednesday off did 5 miles after work on Thursday I did this on the road on some slippery roads so even though it was 50 minutes it was pain free and did not fall.

Friday it was back to BSC where I swam for 1.5 miles in 1 hour, nautilus 1 hour then 1.5 hours on the stair climber for 10 miles.

Today will be some core and swim.

Thanks SFrunner the weather looks better already as does the hamstring.

MM

Tuesday, January 27, 2009

Week 6 Recap

Well I really cut back the miles as hamstring has been worse than originally thought it was a cramp but actually was more like a strain as still will not fully healed and it has been almost a week. Not sure I can do track tonight.
Week was 30 miles in almost 5 hours 9+min/ mile.

Monday - 16 miles bike 50 min. 2 miles on treadmill in 20 min.
Sunday - 6 miles on hosted run 1 hour.
Saturday pm - swim 1.5 miles 1 hour 5 min.
Saturday am - 2 miles on treadmill in 20 min 12 miles on the bike in 45 min.
Friday - 11 miles on stair climber in 85 min. swim 1 1/2 mile in 60 min.
Thursday - 1/2 mile on treadmill in 6 min. swim 1 mile in 45min.
Wednesday - rest
Tuesday - 9 miles at AHS in 90 min.

MM

Saturday, January 24, 2009

Saturday Swim and Cross Training

Today went to BSC twice once in the morning to pump some iron and see how the hammy was doing. It was painful anytime I went above 6 mph, so I backed off after 2 miles in about 25 minutes. Hit the bike for 40 minutes and an easy 12 miles.

Went to several stores and then back at 6pm for another 1.25 mile swim not too bad, 3 miles swam last 2 days. The reason I went back as I am scheduled for 15 miles tomorrow and wanted to get in the whirlpool and steam. It helped, also put a wrap on my thigh that seemed to help with the pain.

Will have to see how far I can get on the long run. It is a 5 mile loop, so I could easily cut it short if need be.

MM

Finally lost the Holiday weight

Good news with the workouts of the past few days have finally got back to 170lbs.
Here they are:

Wednesday was nursing a sore hamstring so I did 1 mile in the pool, some light weights and called it a night.

Thursday started in the pool 1 mile then I tried the treadmill for 1/2 mile but the hammy was still not right so I went to the elliptical but had to go with the bike for a good 27 miles in 1:20.

Friday I was feeling good in the water also did not have to share the lane and was able to swim 1.5 miles in just under an hour. 116 laps in 1 hour to be exact was actually holding under 1 min. per 50 yards until 100 the I lost focus.

After the swim hit the stair climber did 11+ miles in 1:25. Was really working up a good sweat with that effort also was no pain in the hamstring just a little tight.
Learned my lesson last week and stayed out of the whirlpool hit the steamer and a nice hot shower.

Been checking the scale on Saturday morning and was rewarded with results after a good few weeks at BSC.

The plan this weekend is some weights and short run today as there is a hosted run in Stoneham tomorrow and will shoot for 15.

MM

Tuesday, January 20, 2009

Falling Behind


This is how I felt today at track. It was taken Suday as we approached the final hill and I was out of gas, just like today. The workout was not that hard but after posting the recap I am in need of a day off which will come tommorrow all I will do is swim and some light weights.
The workout: (track I run at is 11 laps to the mile )

1. Warm-up 3 miles.
2. 4x3 laps at 35 sec a lap 1/2 lap jog, 3min rest after 4th
3. 4x3 laps at 34 sec a lap 1/2 lap jog, 3min rest after 4th
4. 4x2 laps at 33 sec a lap 1/2 lap jog,3min rest after 4th
5. 4x1 lap at 32 sec a lap 1/2 lap jog,3min rest after 4th
6. 5.5 laps at 38 sec a lap = 1/2 mile in 3:30
7. Cool down 1 mile

I really felt like trash tonight tighten up my hamsting during last set of 32 sec a lap and had to cut short #6 was supposed to be 1 mile and cool down is usually longer. But now I know why really need to cut back a tad.

MM

Week 5 Recap

Monday - 7 miles on treadmill in 70 min. swim 1 mile in 50 min.
Sunday - 14 miles on snowy hosted run 2 hours 15 min.
Saturday - 22 miles on the bike in 70 min. swim 1 mile in 36 min.
Friday - 9 miles on stair climber in 72 min. swim 1/2 mile in 20 min.
Thursday - 10 miles on treadmill in 82 min. swim 1 mile in 45min.
Wednesday - 15 miles on the bike in 45 min.
Tuesday - 10 miles at AHS in 90 min.

No wonder I been so tired did not realize I did not give my legs a break this past week I will take care of that on Wednesday. 50 miles at 8:59 another reason to cut back the mileage.

MM

Sunday, January 18, 2009

If it's Sunday it must be Snowing-more pictures




If it's Sunday it must be Snowing


Or it just seems that way so far this year our running club was having their 2nd hosted run in as many weeks and I did not go last week because of the snow so I committed myself on Thursday telling the host I would be there. Here we are all nice and dry before running. I will add more pictures later but I did run 14 miles in just over 2 hours but was real tough sledding so to speak.

I ran with 3 other Boston Marathon hopefuls and I was the slowest of this group of 4 but did learn allot today as 1 of the runners has been in 32 consecutive Boston Marathons.

MM

Friday, January 16, 2009

Last few days wrap up

It has been a long week training for what now will be My First Boston Marathon.

Wednesday I had a meeting run until 8pm. So I went to BSC for a quick workout but did ride the bike for 45 minutes it was going to be less but the Celtic game was good. Did 15 miles.

Thursday back into the water for a very long 1 mile had no energy but got tru it.Hit the dreadmill and did 10 miles in 82 minutes even had the grade at 1 for the first 6 miles at the suggestion of a teammate kept pace at or below 8min/mile for 8 of the 10 miles. The only drawback was I forgot my running shoes and ran in my lightweight trail shoes and got a huge blister.

Friday started with nautilus for 1 hour then did stairs for 72 min said I did 9+ miles and some 450 flights felt like more but will call it 9. Then I felt like doing some swimming and that was not a good idea after 1/2 mile I cramped up thought I was going to drown, but got hold of the lane rope and pulled myself in. Then I went into the whirlpool another bonehead move I thought this would help my cramp it did get rid of my calf but then my quad tightened so bad I almost fainted from the pain. Note to self do not do that again. Anyway live and learn.

Not sure about the weekend with snow for Sunday again. I am thinking of giving snowshoeing a try not sure if I should as my knees already have been bothering me this week. Also suppose to go to a hosted run in North Andover on Sunday they are always fun but not sure of the weather.

MM

Thursday, January 15, 2009

Boston, Yes! I am IN


Dear John H. Kleschinsky,

This is to notify you that your entry into the 113th Boston Marathon on Monday, April 20, 2009 has been accepted, provided that the information you submitted is accurate.

You can verify your acceptance into the field by searching the 113th Boston Marathon "Entrants" database on the B.A.A. web site, www.baa.org/2009/cf/Public/EntryLists.cfm. Additionally, an acceptance postcard will be mailed to you via US Postal Service mail.

In early April 2009, an official Number Pick-up Card and extensive information regarding the B.A.A. Boston Marathon and related race week activities will be mailed to you via US Postal Service first class mail. If you do not receive your Number Pick-up Card (required to claim number) and brochure by April 11, please contact our Registration Office at registration@baa.org. Registration related inquiries may also be directed to 508-435-6905.

Note that bib numbers will not be distributed on Race Day. Your travel arrangements should take into account picking up your number at the Hynes Convention Center in Boston on Friday, April 17 from 2:00 p.m. to 7:00 p.m., or Saturday, April 18 or Sunday, April 19 from 9:00 a.m. to 6:00 p.m.

We look forward to seeing you in April! Best of luck in your training!

Sincerely,

Boston Athletic Association

Tuesday, January 13, 2009

Tuesday Indoor Track

This was a difficult workout not the first part just the last part getting down to 32 sec/lap(5:52/mile), I was spent getting to 33.

Workout: (track I run at is 11 laps to the mile )

1. Warm-up 3 miles.
2. 5 laps at 36 sec a lap 1/2 lap jog
3. 4 laps at 36 sec a lap 1/2 lap jog
4. 3 laps at 36 sec a lap 1/2 lap jog
5. 2 laps at 36 sec a lap 1/2 lap jog
6. 7x3 laps at 36/34/32 - 90 sec rest
7. Cool down 2 miles

Total 10 miles in 90 minutes. Speed work was between 6:00& 6:47min/mile.
Warm-up and cool down was 9min/mile.

This was the hardest workout to date. Thanks Jeff and George for getting me tru.

Afterwards Annie did a core workout.

MM

Monday, January 12, 2009

Week 4 Recap

On Saturday I did a run outside on the bikepath from Lexington to Cambridge and back.

The last time I did this was about 2 weeks ago, and the path was good to run on. This time there was allot of ice especially the end near Lexington. Once you get past the Arlington HS it was not too bad. Did 9 miles in 80 minutes.

Monday - 8 miles on treadmill in 70 min. swim 1.25 miles in 1 hour.
Sunday - rest
Saturday - 9 miles on bikepath in 80 min.
Friday - 5 miles on stair climber in 40 min. swim 1.5 miles in 1 hour 10 min.
Thursday - 11 miles on treadmill in 85 min. swim 1 mile in 45min.
Wednesday - rest. swim 1 mile in 50 min.
Tuesday - 9 miles at AHS in 80 min.
Total: 42 miles in just under 6 hours about 8.5 Min/mile.

That was a good week I swam almost 5 miles in my first week in the pool I just wanted to get my arms used to the motion I might try doing faster laps in the future but for now I just try to plug along doing 100 yards in 2 min.take a few breaths the do that for an hour. I used to swim 100 yards in under a minute, when I was a teenager. That was back in the 70's.

Oh well I do have some good news regarding running to Boston in April but I will wait till I get confirmation lets just say I sent an envelope to Hopkinton today.

MM

Friday, January 9, 2009

Wow! What a difference a week makes!

Was pleasantly rewarded today with a great workout at BSC. OK great is probably a little to strong but that's how I feel after doing 110 laps in just over an hour.

Followed that up with some fruit shake I had with me and a power bar.

Then off to the Nautilus for 3 sets on 10 different muscle groups.

Then went to the stair master and did 4 miles in 31 minutes this week compared to 40 last week that is the good thing about this blog I would not have any record of this in the past. I digress.

Came home ate a bagel and a few light snacks and my "secret" weapon against muscle pain. Yogi Tea I mixed ginger and Super anti-oxidant green tea its no wonder I do not sleep much.

MM

Thursday, January 8, 2009

Thursday

Went to BSC again today. Started in the pool I found that best to get the laps in first yesterday did a mile, then some nautilus and core. Today looking to be done in 2 hours, went with 40 laps in about 45 minutes then hit the treadmill for a brisk 11 miles in 1:25. So much for being done in 2 hours. I was able to be out the door at 8:30 that is the earliest this week.

Tuesday, January 6, 2009

Tuesday back at AHS Indoor Track

This was a good workout having done the past week all on the dreadmill it was good to hit the ground for an hour plus.

Workout: (track I run at is 11 laps to the mile )

1. Warm-up 2 miles.
2. 16 laps at 38 sec a lap - called for 10 min steady run 6:50/mile
3. 4 lap jog
4. 4x4laps at 35 sec a lap - 90 sec rest
5. 4 lap jog
6. 4x4 laps at 38/34/38/34 - 60 sec rest
7. Cool down 1.5 miles

Total 9 miles in 80 minutes. Speed work was between 6:25 & 7min/mile.
Warm-up and cool down was 9min/mile.

It was great ran with 3 other MVS, 2 who pushed me to do it at a higher level than I would have done. Thanks Jeff and Steve.

Afterwards Annie did a core workout that was painful but did what I could.

MM

Monday, January 5, 2009

Week 3 Recap

Went to BSC today, after taking Sunday totaly off all I did was watch football and basketball and relax.

I started in the pool and did 80 laps which at 25 yards a lap works out to just over a mile. My time was about 50 minutes so I am still getting my arms used to the motion. My best 300 was just over 6 minutes. Michael Phelps need not worry about me.

1 hour was spent on assorted machines working all major muscle groups.
Even spent some time with a personal trainer gave me some tips for my gut which even with all the miles this week is going in the wrong direction. I did chech in with Mr. Scale and I came in at 172lbs. Which is only 2 more than when I ran the marathon in October. This was one of my highest miles of the year. So if I can keep up the swimming and other stuff during regular work weeks only time will tell.

Monday - 8 miles on treadmill in 70 min.
Sunday - rest
Saturday - 16 miles on tradmill in 130 min.
Friday - 4 miles on stair climber in 40 min.
Thursday - 12 miles on treadmill and elliptical in 105 min.
Wednesday - rest.
Tuesday - 10 miles on 3 different treadmills in 88 min.

That works out to 50 miles in 7 hr 13 min. 8:40/mile.
Which is ok for me as I am working to get my marathon pace which is about 8min./mile

I have to give a thanks to doublej for adding me to his list of blogs.
I checked out his video of the Hangover Race at Salsbury Beach looked mighty cold.
I am looking into getting a video camera so I can add some like the one I did last week. What I have currently is the one with this laptop.

Oh well something else to add to the list.


MM

Saturday, January 3, 2009

Saturday Swim and Long Run Indoors

On Friday had the day off went to BSC at 5pm for a core and strength workout.
Could not resist getting the blood pumping so I hit the stair master for 4 miles over 40 minutes. The pool just re-opened so I did a few laps and whirlpool.

Today was reversed I got to BSC around noon and went to the pool first did 36 laps. The time was not kept but was less than 30 minutes.

Stayed indoors mostly to get a better workout and it was 16 miles in 2:10 the first 1.5 was warmup as was last 1.5 I timed a 1/2 marathon in 1:42 even did a 7 minute mile at the end to finish the last 5 miles in 37:00. I did have on lowest incline during first 5 in 40.

MM

Thursday, January 1, 2009

Happy New Year

Well 2009 is here just another Thursday for me, except no work.

Nothing doing Wednesday as far as running anyway. Went to BSC after work got out at 2pm. Another 6" of snow. Did a core workout and some Nautilus for an hour then did 30 minutes on the bike just to get the blood moving.

Today it was 8 degrees was going to do 10 on local roads but decided to head to BSC and do the mill inside. So I did 1 hour on an elliptical (knee was sore). Then did the mill for 45 more minutes. Even went below 8min/mile for the last few miles. Total for the day was 7 and 5 I do not trust the mileage on the elliptical but if anything it was low because I was really working up a sweat. But will say 12 miles today in 105 minutes.

MM