| Location: Providence,RI,United States Member Since: May 17, 2011 Gender: Male Goal Type: Half Marathon Finish Running Accomplishments: Accomplishments: Few.
PRs:
1. 5K: 21:32.
2. 10K (B.A.A. 10K 6/26/11): 54:22.
3. 1/2 Marathon (The Eastern States 3/27/11): 2:02:36 Savin Rock 1:41:59.
2013 Race Results:
1/1/13 Chilly Chili 5K: 21:51
2/3/13 Run for the Refugees 5K: 21:38
3/23/13 Savin Rock 1/2M 1:41:59
Short-Term Running Goals: Run a 5K under 25 minutes. Under 22 minutes. Under 20 minutes. Run a 10K in under 45 minutes. Run a 1/2M in 90 minutes.
Long-Term Running Goals: Run faster and farther... without major injuries. The predictable soreness in my right knee reminds me of how irrational this form of exercise is, I bought a pair of Five Fingers and my knees have never felt better. I'm now faster than I was during my 20s and 30s.
Achilles tendonitis or tendonosis is my latest injury. The Five Fingers have been turned in and I'm back my old kicks with lots of heel support. Personal: I'm married, teach economics at a liberal arts school in RI, conduct research on American Indian economic development, trying to befriend a goat farmer, and looking to improve my espanol. Expecting our first child in mid October (check)!! His name is Tucker. |
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| Miles: | This week: | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 267.10 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| AM: 4 easy miles along the bikepath. 19 degrees, cold.
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| 6 easy miles on the treadmill.
9:00 Pace, 1.5% incline.
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| 4 miles on the treadmill.
9:00 pace, 1.5% incline
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| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| AM: 3 miles without any caffeine beforehand.
PM: 6 miles after a large coffee.
8:57 pace, 0-1.5% incline, weight 183 lbs.
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| 4 late night, treadmill miles.
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| Too cold for the outdoors, but I managed to walk to my car and drive to the y.
6 miles, 8:57 pace (last mile 8 mph), 1.5%, Weight - 182.6
Drove to Costco with Tucker and Willa. It may be just me but I don't see the mass appeal of their bakery. It's just sheet cake people.
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| 20 degree jog. 4 quick, watchless miles.
Weight: 183
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| 6 easy miles along the bike path.
9:13 pace, weight: 183.2
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| 4 miles on the treadmill.
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| | Running Miles | Swimming Yards | Bike Miles | | 7.50 | 0.00 | 0.00 |
| The plan was to run 8 miles, 6 at 7.5 mph. Not quite there yet.
9:00 pace, 0% incline, weight=182.8
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| First time I've jogged with the stroller. Boy, it's a bit tricky.
4 slow miles, weight - 183
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| PM: 5 easy miles on the treadmill. My lower right calf is very tight. Ahhh.
Weight: 183.6
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| 6 troller miles with Tucker. I still haven't picked the best jogging strategy with the stroller. Push ahead and catch up? One-handed? One-handed from the side? Both hands? Someone must know the answer.
Weight: 181.6
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| 4 stroller miles with Tucker along the East Bay Bike Path. Very slow miles.
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| 4 stroller miles with Tucker along the East Bay Bike Path. Slow slow slow.
Weight: 183.4
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 8 miles in a slight rain. Started slow and ended slow but I picked it up in the middle.
I was wondering what people think about when they run? I know what Murakami has to say about that topic but I wonder what the bloggers think?
8:40 pace.
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 8 mile loop to the y~. Slow and easy but my fitness level is improving.
Weight: 182
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| 4 treadmiles miles. 8:30 pace. I'll speed up soon.
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| PM: 6 treadmill miles at the gym. 8:59 avg pace, 2 at 7:57.
Weight: 182.6
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 8 miles in the snow on the bike path.
Weight: 182.0
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| 4 miles on the treadmill, 4x400 at 9.1 mph.
Weight: 182.2
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| 6 stroller miles in the muck with Tucker. Warm -- 45 degrees -- and windy.
Weight: 181.2
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| 4 miles with 5x400 at 9.1 mph on the mill. 33 minutes.
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| | Running Miles | Swimming Yards | Bike Miles | | 2.00 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| 6 easy peasy, lemon squeezy miles with Tucker in the stroller. 40 degrees, light wind.
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 7 easy miles with the stroller.
weight - 180.8
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| 4 easy miles on the mill.
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| 4 easy miles on the mill.
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| I attempted a challenging workout: 5x1k at 6:30 pace with 3-5 min breaks. Not quite there yet, but I managed 3x800 and 2x400 at 6:41 pace with longer breaks. In sum, six miles at 8:13 avg pace.
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| AM: 3 miles on the treadmill
PM: 4 miles on the road. First outdoor run in a week.
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| | Running Miles | Swimming Yards | Bike Miles | | 5.50 | 0.00 | 0.00 |
| 5 1/2 miles around the neighborhood.
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| | Running Miles | Swimming Yards | Bike Miles | | 5.50 | 0.00 | 0.00 |
| 5 1/2 easy miles around the neighborhood. The majority of the sidewards are still unplowed so I ended up inhaling way too much exhaust while running in the bike lane.
Weight: 181.2
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| Treadmill workout: 1 wu, a 5k @ 8:00 pace, and a long cooldown. My right hammie was sore the entire time.
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| 4 easy slow miles.
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 5 'fast' easy miles @ 8:30 with some wu and cd. It's a winter wonderland in RI today.
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| TM run: 6 `fast' easy miles at 8:20 pace with warmup + cooldown.
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| 5 treadmill miles, 8:20 avg pace.
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| easy day
5 miles, 8:25 avg.
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| Speed workout on the treadmill:
12x400 with 400 easy recovery. 9.3 (6:25 pace) mph for most 400s, one at 10 mph. 1 mile cd.
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| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 0.00 |
| recovering.
3 1/3 miles around the neighborhood. Slush.
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| Tempo Run
5 miles @ 7:30, 1u/1d. 7:30 is my goal marathon pace, fyi.
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 8 easy miles around Riverside. 9:05 avg.
Weight: 181.2
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 8 easy miles on a warm day. I averaged 8:25 pace. Miles 1-3 were 8:15 and under, 4-6 were slow, 7 and 8 were around 8:25.
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| 4 easy miles in the wind (all directions). Some of it was with Tucker in tow but the cold and wind seems too much for the little man.
A worthwhile read on genetics and social mobility:
http://opinionator.blogs.nytimes.com/2014/02/21/your-fate-thank-your-ancestors/?_php=true&_type=blogs&hp&rref=opinion&_r=0
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| | Running Miles | Swimming Yards | Bike Miles | | 5.50 | 0.00 | 0.00 |
| speed workoutl on the tread
my goal was 8x600 with 400 recovery but I could only manage 5x600 with 1x400, all at 6:15 pace. I need to develop a need for speed because I give up too easily. Best part of the workout was foam rolling my hams.
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| 4 easy miles in the dark around the neighborhood.
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| | Race: |
Irish 5K (5 Miles) 00:23:33, Place overall: 84, Place in age division: 15 | | Running Miles | Swimming Yards | Bike Miles | | 7.10 | 0.00 | 0.00 |
| Ran a local 5K in Pawtucket. I was shocked how much the cold air (20 F) and hills affected me. This pace is about 30 secs/mile slower than my last two 5Ks. This was my first time running this race and I didn't have the time to scope out the course beforehand. To my surprise, we rounded the first turn at probably 3/10th of the first mile and we staring at a steep hill. By the time I reached the top, I felt like a lifelong smoker. I recovered but at some other point in the race, I think around mile 2, my lungs were burning again. For the last mile, I considered veering off course and going through the McDonalds drive thru but I decided to finish. 3.1 miles at 7:33 pace. I had a goal of a running a sub-21 but I'm way off. But I guess a sub-25 was a personal goal last year. So there's that.
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| I'm on week 5 of the Hal Higdon's Intermediate I marathon training program. I haven't blogged in a long time but so far, weeks 1-4 have gone smoothly. My longest run so far has been 11 miles (last Sunday), which was pretty tough for me, especially the last mile. Lots of stomach pain (due in part to the sorbitol in the gu electrolyte brew, which I'll never take again). I'm guessing that some race pace training during the week is long overdue and could help me on my weekend runs.
I've been averaging about a 32 miles per week for the first month. 6 untimed miles today along the bikepath in the am.
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| | Running Miles | Swimming Yards | Bike Miles | | 267.10 | 0.00 | 0.00 |
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