Training Summary
This week was hampered by a sore right hamstring. I am trying very hard to be patient with it, but it isn't easy. My situation is improving, especially since getting a massage on Thursday. My hips were misaligned, which was putting extra strain on my hamstring. I cut back on the running and have focused on stretching and strengthening instead.
Even with the addition of stretching and strengthening, I have quite a bit more free time than I did when I was running more. Fortunately, I found a great way to occupy myself. On a whim, I watched the first episode of Lost. I was immediately hooked and made my entire Netflix cue Lost DVDs. It would take two days for them to come in the mail and, much like Charlie, I needed a fix. I looked on ABC's website and found that you can stream all four seasons of the show online. There went my weekend. I am now into season two and honestly don't know how people did it, waiting a week in between episodes.
In terms of the upcoming week, I will keep my mileage lower, continue to stretch and strengthen, and adjust as needed. Also, I am going to do a yoga class at BC on Friday to work on my flexibility.
Monday
AM: 30 minutes
PM: 70 minutes
Tuesday
AM: 30 minutes
PM: 60 minutes
Wednesday
AM: 30 minutes
PM: 40 minutes
Thursday
noon: massage
PM: 10 minutes
Friday
off
Saturday
PM: 20 minutes
Sunday
AM: 30 minutes
Total
320 minutes on 9 runs
Holler of the Week
There weren't many good hollers this week, but I did see the girl from last week two more times. She called me Forrest each time and I have started to call her Jenny. I am not sure if she gets it, but I find it amusing.
Epiphany Story of the Week
There is a summer camp at Epiphany for grade schoolers. Sometimes, they have gym on the back field while I am stretching or doing drills. Usually, I just get some strange looks. On Tuesday, a group of third graders came out from the gym and started watching me as I went through my rope stretching routine. One girl lost interest pretty quickly and called back to her friends as she walked away "I bet he's gonna be the yoga teacher." I was laughing through the rest of my stretching. Maybe after a few classes at BC I could come back and prove her right.
Song of the Week
In honor of me starting the second season of Lost and in honor of Desmond, one of the most intriguing characters, I present Make Your Own Kind of Music by Mama Cass Elliot.
Monday, June 30, 2008
Wednesday, June 25, 2008
Hamstring Problems and The Hold Steady
Training Summary
This week got off to a very good start but sort of fizzled in the final few days. I ran a solid workout on Tuesday, but had to cut it short because my hamstring tightened up at the end of my tempo. By Friday, I had 80 miles for the week and, with a weekend long run, was poised to be around 110 miles for the week. I am not sure if it was the workout on Friday, riding my bike to run errands on Saturday, or some other unknown reason, but my right hamstring was incredibly tight on my run on Saturday. I decided to take it easy and just run 30 minutes, hoping to come back the next day with a long run. I knew the long run was a no go about 10 minutes into my run on Sunday, so I bagged it, ran 30 minutes total, and did a rope stretching session when I got home. I am going to cut back on the miles in the upcoming week, not do any workouts, and just focus on taking care of my hamstring. I have not been good about stretching and getting enough sleep, so that will be my focus.
Monday
AM: 30 minutes
PM: 80 minutes
Tuesday
AM: 30 minutes
PM: 30 minute WU, mile on Fresh Pond loop @ 10k effort, 3.5 minute jog rest, 2 loop tempo (4.9 miles), 30 minute CD
5:06 (3:32) 26:36 (5:26 pace)
Wednesday
AM: 30 minutes
PM: 80 minutes
Thursday
AM: 30 minutes
PM: 70 minutes
Friday
AM: 30 minutes
PM: 35 minute WU, 5 x 800 w/ 400 jog rest, 35 minute CD
2:25.7 (1:44.6) 2:25.3 (1:41.7) 2:27.7 (1:50.2) 2:26.5 (1:52.4) 2:25.3
Saturday
PM: 30 minutes
Sunday
PM: 30 minutes
Total
620 minutes on 12 runs
Holler of the Week
As I was running on Blue Hill Ave. towards Franklin Park, I passed a group of three girls at a bus stop. One of them yelled the standard "Run Forrest, run!" as I ran by. I was in a crummy mood for some reason and asked her if she knew how often people yell that at me before telling her that her comment "wasn't even funny." I ran into my friend Ruben a few minutes later and completely forgot about the interaction with the girls at the bus stop. After Ruben peeled off for home, I did one last loop through Milton and Mattapan. I was heading towards home on Blue Hill Ave, when I heard someone sing "Hiiiiiiiiii Forrest!" I looked up and, at the bus stop in front of me, there was the girl I was so Scrooge-like to earlier in the run with a big, Bob Cratchet smile on her face. I couldn't help but laugh and the way she made me feel so curmudgeonly with her good natured joking put a big grin on my face that stayed there for the final few miles of my run. I guess she managed to make "Run Forrest, run!" both original and funny.
Epiphany Story of the Week
One of the recent Epiphany graduates is headed to BC High next year and is hoping to play football or soccer. I offered to help him get in shape by putting him through a training program of cardio, plyometrics, and core work. I honestly didn't expect him to show up the first day we met but, when I walked onto my back porch, he was waiting for me at the gate to the back field at school. He has been meeting me for my morning runs and it has been great to have company and be accountable to someone to get my butt out of bed for my 30 minutes at the beginning of the day. Kevin and I have been meeting at 8 AM. We do a 10 minute loop (next week will be 15) from the school. I then go off and do 20 more minutes while he does a series of plyometric drills. We then do plank holds and crunches when I come back, and then eat breakfast. It has been a great way to start the day and he should be in great shape for the fall (hopefully I will be also).
Song of the Week
Sometimes when I am bored, I check out the websites for my favorite bands to check when they will be in town (pretty cool, huh?). About three weeks ago, I checked the Hold Steady's website and saw that they were going to Baltimore but not Boston. I was disappointed and even considered heading home for that weekend to visit my folks and catch the show, but never got around to making plans. Then, on Tuesday I checked their site again and saw that they had added a show in Boston and it was FREE! I got to the venue around 7 PM, waited for three hours, and then watched some great rock music until almost midnight. To top things off, I ran into one of my college teammates at the show who was a Miller Lite VIP at the show and shared his free beverage privileges with me. A conversation I heard on the train ride home sums up my experience. One guy was coming from the show, was obviously drunk, and was being sort of loud. The other guy was already on the train when we got on.
Guy Already on the T: Have you ever heard of AA?
Concert Guy: Have YOU ever heard of rock and roll music!?
The Hold Steady - Hot Soft Light
This week got off to a very good start but sort of fizzled in the final few days. I ran a solid workout on Tuesday, but had to cut it short because my hamstring tightened up at the end of my tempo. By Friday, I had 80 miles for the week and, with a weekend long run, was poised to be around 110 miles for the week. I am not sure if it was the workout on Friday, riding my bike to run errands on Saturday, or some other unknown reason, but my right hamstring was incredibly tight on my run on Saturday. I decided to take it easy and just run 30 minutes, hoping to come back the next day with a long run. I knew the long run was a no go about 10 minutes into my run on Sunday, so I bagged it, ran 30 minutes total, and did a rope stretching session when I got home. I am going to cut back on the miles in the upcoming week, not do any workouts, and just focus on taking care of my hamstring. I have not been good about stretching and getting enough sleep, so that will be my focus.
Monday
AM: 30 minutes
PM: 80 minutes
Tuesday
AM: 30 minutes
PM: 30 minute WU, mile on Fresh Pond loop @ 10k effort, 3.5 minute jog rest, 2 loop tempo (4.9 miles), 30 minute CD
5:06 (3:32) 26:36 (5:26 pace)
Wednesday
AM: 30 minutes
PM: 80 minutes
Thursday
AM: 30 minutes
PM: 70 minutes
Friday
AM: 30 minutes
PM: 35 minute WU, 5 x 800 w/ 400 jog rest, 35 minute CD
2:25.7 (1:44.6) 2:25.3 (1:41.7) 2:27.7 (1:50.2) 2:26.5 (1:52.4) 2:25.3
Saturday
PM: 30 minutes
Sunday
PM: 30 minutes
Total
620 minutes on 12 runs
Holler of the Week
As I was running on Blue Hill Ave. towards Franklin Park, I passed a group of three girls at a bus stop. One of them yelled the standard "Run Forrest, run!" as I ran by. I was in a crummy mood for some reason and asked her if she knew how often people yell that at me before telling her that her comment "wasn't even funny." I ran into my friend Ruben a few minutes later and completely forgot about the interaction with the girls at the bus stop. After Ruben peeled off for home, I did one last loop through Milton and Mattapan. I was heading towards home on Blue Hill Ave, when I heard someone sing "Hiiiiiiiiii Forrest!" I looked up and, at the bus stop in front of me, there was the girl I was so Scrooge-like to earlier in the run with a big, Bob Cratchet smile on her face. I couldn't help but laugh and the way she made me feel so curmudgeonly with her good natured joking put a big grin on my face that stayed there for the final few miles of my run. I guess she managed to make "Run Forrest, run!" both original and funny.
Epiphany Story of the Week
One of the recent Epiphany graduates is headed to BC High next year and is hoping to play football or soccer. I offered to help him get in shape by putting him through a training program of cardio, plyometrics, and core work. I honestly didn't expect him to show up the first day we met but, when I walked onto my back porch, he was waiting for me at the gate to the back field at school. He has been meeting me for my morning runs and it has been great to have company and be accountable to someone to get my butt out of bed for my 30 minutes at the beginning of the day. Kevin and I have been meeting at 8 AM. We do a 10 minute loop (next week will be 15) from the school. I then go off and do 20 more minutes while he does a series of plyometric drills. We then do plank holds and crunches when I come back, and then eat breakfast. It has been a great way to start the day and he should be in great shape for the fall (hopefully I will be also).
Song of the Week
Sometimes when I am bored, I check out the websites for my favorite bands to check when they will be in town (pretty cool, huh?). About three weeks ago, I checked the Hold Steady's website and saw that they were going to Baltimore but not Boston. I was disappointed and even considered heading home for that weekend to visit my folks and catch the show, but never got around to making plans. Then, on Tuesday I checked their site again and saw that they had added a show in Boston and it was FREE! I got to the venue around 7 PM, waited for three hours, and then watched some great rock music until almost midnight. To top things off, I ran into one of my college teammates at the show who was a Miller Lite VIP at the show and shared his free beverage privileges with me. A conversation I heard on the train ride home sums up my experience. One guy was coming from the show, was obviously drunk, and was being sort of loud. The other guy was already on the train when we got on.
Guy Already on the T: Have you ever heard of AA?
Concert Guy: Have YOU ever heard of rock and roll music!?
The Hold Steady - Hot Soft Light
Saturday, June 21, 2008
So Much Power...We're Unstopable!
Training Summary
This was a very good week of training and I am excited about the fitness I am beginning to achieve. In my workout on Tuesday, I was very surprised with my strength at the end. On the final mile, I split 72 seconds for the first 400 meters and I was expecting to be in a world of hurt for the final laps. I managed to keep up my pace and kept my effort controlled in doing so, never going into "race psyche" as Tom calls it. My tempo run on Friday was solid and very smooth. It was difficult to keep mental focus by myself for an extended period of time, but it was very comfortable physically. Ideally, I would like to get in a few more doubles and a few more miles on my long run, but I can't complain. Now the key is to do the same thing next week.
Monday
PM: 100 minutes
Tuesday
AM: 30 minutes
PM: 25 minute WU, 1600, jog to Fresh Pond, tempo around Fresh Pond (2.45 miles), jog back to the track, 1600, 35 minute CD
4:54 (3:45) 12:56 (5:17 pace) (3:30) 4:47
Wednesday
AM: 30 minutes
PM: 90 minutes
Thursday
AM: 30 minutes
PM: 90 minutes
Friday
PM: 35 minute WU, 7 mile tempo run, 30 minute CD
5:28, 5:24, 5:24, 5:24, 5:22, 5:23, 5:24
Saturday
AM: 120 minutes
Sunday
PM: 90 minutes
Total
770 minutes on 10 runs
Holler of the Week
This was another sub-par week of hollers. I got the typical "nice legs," "run Forrest, run," and "what are you running for?" (to which I always reply "President") comments, but nothing funny or original. Therefore, my holler of the week comes courtesy of the Celtics fans after Game 6 of the NBA Finals. When my train pulled into Park Street, dozens of fans poured on, inebriated from victory, excitement, and huge doses of alcohol. Upon entering the train, they began cheering "Let's go Celtics!" Then, as Boston fans so often do, they switched from cheering for their team to cheering against the opposing team. "Fuck L.A." chants came next and then, inexplicably, switched to the traditional "Fuck the Yankees" chants. To add to this display of sportsmanship, one particularly hammered fan puked on the train, then got up from his seat holding his mouth and stumbled towards me, looking like he was ready to let loose again. I quickly grabbed my bag and sprinted to the opposite end of the train. Stay classy, Boston fans.
Epiphany Story of the Week
How about this for an Epiphany story? I officially turned in my grades, had my check out meeting, and am done with my second year of teaching. Boo ya!
Song of the Week
I am a huge Arcade Fire fan. As a tribute to them and to NStar for turning off the electricity in my neighborhood from 9 AM to 9 PM on Saturday (have you ever heard of a 12 hour planned power outage on a summer day?) the song for the week is Neighborhood 3 (Power Out) from their album Funeral. Unfortunately, my computer was about to die and my iPod was out of batteries so I couldn't listen to it during the outage (I live a really tough life).
This was a very good week of training and I am excited about the fitness I am beginning to achieve. In my workout on Tuesday, I was very surprised with my strength at the end. On the final mile, I split 72 seconds for the first 400 meters and I was expecting to be in a world of hurt for the final laps. I managed to keep up my pace and kept my effort controlled in doing so, never going into "race psyche" as Tom calls it. My tempo run on Friday was solid and very smooth. It was difficult to keep mental focus by myself for an extended period of time, but it was very comfortable physically. Ideally, I would like to get in a few more doubles and a few more miles on my long run, but I can't complain. Now the key is to do the same thing next week.
Monday
PM: 100 minutes
Tuesday
AM: 30 minutes
PM: 25 minute WU, 1600, jog to Fresh Pond, tempo around Fresh Pond (2.45 miles), jog back to the track, 1600, 35 minute CD
4:54 (3:45) 12:56 (5:17 pace) (3:30) 4:47
Wednesday
AM: 30 minutes
PM: 90 minutes
Thursday
AM: 30 minutes
PM: 90 minutes
Friday
PM: 35 minute WU, 7 mile tempo run, 30 minute CD
5:28, 5:24, 5:24, 5:24, 5:22, 5:23, 5:24
Saturday
AM: 120 minutes
Sunday
PM: 90 minutes
Total
770 minutes on 10 runs
Holler of the Week
This was another sub-par week of hollers. I got the typical "nice legs," "run Forrest, run," and "what are you running for?" (to which I always reply "President") comments, but nothing funny or original. Therefore, my holler of the week comes courtesy of the Celtics fans after Game 6 of the NBA Finals. When my train pulled into Park Street, dozens of fans poured on, inebriated from victory, excitement, and huge doses of alcohol. Upon entering the train, they began cheering "Let's go Celtics!" Then, as Boston fans so often do, they switched from cheering for their team to cheering against the opposing team. "Fuck L.A." chants came next and then, inexplicably, switched to the traditional "Fuck the Yankees" chants. To add to this display of sportsmanship, one particularly hammered fan puked on the train, then got up from his seat holding his mouth and stumbled towards me, looking like he was ready to let loose again. I quickly grabbed my bag and sprinted to the opposite end of the train. Stay classy, Boston fans.
Epiphany Story of the Week
How about this for an Epiphany story? I officially turned in my grades, had my check out meeting, and am done with my second year of teaching. Boo ya!
Song of the Week
I am a huge Arcade Fire fan. As a tribute to them and to NStar for turning off the electricity in my neighborhood from 9 AM to 9 PM on Saturday (have you ever heard of a 12 hour planned power outage on a summer day?) the song for the week is Neighborhood 3 (Power Out) from their album Funeral. Unfortunately, my computer was about to die and my iPod was out of batteries so I couldn't listen to it during the outage (I live a really tough life).
Wednesday, June 18, 2008
Lots of Driving, Not Much Running
Training Summary
This week was incredibly inconsistent and marked with both positive and negatives.
Positive: I went to my cousin's wedding over the weekend and saw all my cousins, aunts, and uncles.
Negative: My actions over the weekend probably took days off my life and I didn't run one step while in New Jersey.
Positive: I had a great time in Maine with the 8th graders at their overnight retreat. I basically got paid to spend the entire day swimming, playing croquet, hooping, eating great food, and jumping on a trampoline.
Negative: I missed a run and got a sunburn (the sunburn could potentially be seen as a positive since I now have a very impressive tank top tan line).
Positive: I got in two solid workouts, especially Tuesday's session. The splits aren't very impressive, but it was VERY hot and I ran tough.
Negative: No long run for the week.
Monday
PM: 90 minutes
Tuesday
AM: 30 minutes
PM: 25 minute warm up, 8 x 800 with 200 jog rest (400 jog rest after #5), 40 minute cool down
2:30 (54) 2:31 (56) 2:32 (59) 2:32 (59) 2:32 (1:59) 2:29 (59) 2:30 (1:01) 2:25
Wednesday
AM: 30 minutes
PM: 90 minutes
Thursday
AM: 40 minutes
Friday
PM: 35 minute warm up, 3 mile tempo run in 15:45, 50 minute cool down
Saturday
off
Sunday
off
Total
470 minutes on 7 runs
Holler of the Week
Usually, I use this space to tell about something that was yelled at me over the previous week. This week, I am switching it up a little and my Holler of the Week is a shout out to one of my Greater Boston teammates for his performance at the USATF New England Track Championships. Ted Breen, a good runner coming off a long stretch of planned, non-serious training, decided to enter the 3000 meter race walk. He finished a respectable fifth in his first ever race walk (click on the picture to get the full-sized race walk pain face).
Epiphany Story of the Week
I was in Maine with the 8th graders for the Celtics game and was a little nervous for my roommate (the one who's screaming kept me up last week) since he gets really into the games and tends to make comments that aren't exactly PG. There were about 15 people packed into the TV room for the game and, when the Celtics came out flat and the Lakers jumped out to a quick lead, Chris made it about two minutes before screaming an f-bomb about a poor offensive set. Watching the build up to the profanity was like viewing the scene in Anger Management where Adam Sandler is at his support group and the 76ers fan is listening to a game on his headphones. After his team loses on a missed lay-up, he starts twitching and then begins screaming "You gotta dunk that shit! You gotta dunk that shit!" Amazingly, Chris was able to reel it in and keep his commentary clean for the rest of the game, demonstrating way more will power than I could ever show during a Terps game, 8th grade ears be damned.
Song of the Week
Tapes 'n Tapes - Conquest
With ten hours of driving to and from New Jersey, I had plenty of time to listen to tunes. One of the CDs that got the most air time was Walk It Off, the newest Tapes 'n Tapes album. The link is to youtube, although the video is just a picture of the album cover the entire time. Boring video, good song.
This week was incredibly inconsistent and marked with both positive and negatives.
Positive: I went to my cousin's wedding over the weekend and saw all my cousins, aunts, and uncles.
Negative: My actions over the weekend probably took days off my life and I didn't run one step while in New Jersey.
Positive: I had a great time in Maine with the 8th graders at their overnight retreat. I basically got paid to spend the entire day swimming, playing croquet, hooping, eating great food, and jumping on a trampoline.
Negative: I missed a run and got a sunburn (the sunburn could potentially be seen as a positive since I now have a very impressive tank top tan line).
Positive: I got in two solid workouts, especially Tuesday's session. The splits aren't very impressive, but it was VERY hot and I ran tough.
Negative: No long run for the week.
Monday
PM: 90 minutes
Tuesday
AM: 30 minutes
PM: 25 minute warm up, 8 x 800 with 200 jog rest (400 jog rest after #5), 40 minute cool down
2:30 (54) 2:31 (56) 2:32 (59) 2:32 (59) 2:32 (1:59) 2:29 (59) 2:30 (1:01) 2:25
Wednesday
AM: 30 minutes
PM: 90 minutes
Thursday
AM: 40 minutes
Friday
PM: 35 minute warm up, 3 mile tempo run in 15:45, 50 minute cool down
Saturday
off
Sunday
off
Total
470 minutes on 7 runs
Holler of the Week
Usually, I use this space to tell about something that was yelled at me over the previous week. This week, I am switching it up a little and my Holler of the Week is a shout out to one of my Greater Boston teammates for his performance at the USATF New England Track Championships. Ted Breen, a good runner coming off a long stretch of planned, non-serious training, decided to enter the 3000 meter race walk. He finished a respectable fifth in his first ever race walk (click on the picture to get the full-sized race walk pain face).
Epiphany Story of the Week
I was in Maine with the 8th graders for the Celtics game and was a little nervous for my roommate (the one who's screaming kept me up last week) since he gets really into the games and tends to make comments that aren't exactly PG. There were about 15 people packed into the TV room for the game and, when the Celtics came out flat and the Lakers jumped out to a quick lead, Chris made it about two minutes before screaming an f-bomb about a poor offensive set. Watching the build up to the profanity was like viewing the scene in Anger Management where Adam Sandler is at his support group and the 76ers fan is listening to a game on his headphones. After his team loses on a missed lay-up, he starts twitching and then begins screaming "You gotta dunk that shit! You gotta dunk that shit!" Amazingly, Chris was able to reel it in and keep his commentary clean for the rest of the game, demonstrating way more will power than I could ever show during a Terps game, 8th grade ears be damned.
Song of the Week
Tapes 'n Tapes - Conquest
With ten hours of driving to and from New Jersey, I had plenty of time to listen to tunes. One of the CDs that got the most air time was Walk It Off, the newest Tapes 'n Tapes album. The link is to youtube, although the video is just a picture of the album cover the entire time. Boring video, good song.
Wednesday, June 4, 2008
98 Degrees
Training Summary
It is past my bed time as I am writing this, but I can't fall asleep due to my roommate continually screaming "Let's go!" at the top of his lungs while watching the Celtics/Lakers game. Making lemonade out of lemons, I figured I might as well post about the past week.
It was a solid week with some positive signs and also some room for improvement. I was above 700 minutes, which is a decent total, but I did not double on Thursday, Friday, or Saturday. Also, I got in two good workouts, but my long run was a little weak. The interval session on Tuesday was particularly important mentally, coming off of the terrible 5k last week and the tempo run on Friday felt VERY easy. I need to get my long run back up to the 120-150 minute range. If I can be more consistent with my doubles and bump up my long run, I will get an extra 100 minutes, which would put me at around 120 miles a week.
Monday
AM: 30 minutes
PM: 70 minutes
Tuesday
AM: 30 minutes
PM: 25 minute warm up, 8 x 1000 with 600 jog rest [3:10 (1:53) 3:09 (1:47) 3:10 (1:46) 3:09 (1:47) 3:09 (1:47) 3:07 (1:50) 3:04 (1:48) 2:59] , 40 minute cool down
Wednesday
AM: 30 minutes
PM: 70 minutes
Thursday
AM: 30 minutes
PM: 90 minutes
Friday
PM: 35 minute warm up, 5 mile tempo run in 26:30, 40 minute cool down
Saturday
PM: 70 minutes (very hot, 98 degrees)
Sunday
PM: 110 minutes
Total
730 minutes on 11 runs
Holler of the Week
On my cool down after the Thursday tempo run, I was thinking that I had gone a very long without any good hollers. A few minutes later, I noticed a woman leaning on a phone booth and watching me as I ran towards her. When I got close, she said "Awww shit!" and grabbed at my butt. She then started to chase me saying "I'm gonna getcha!" over and over while still half bent over, reaching at my rear. The entire time she was running after me (and for three blocks after she stopped) I was laughing out loud. I ended up going past the same spot the next day and the woman was there again. She yelled "Ooooh white boy, you're back for more!" but didn't chase me.
Epiphany Story of the Week
We were supposed to have Field Day on Thursday, but the weather did not cooperate and we had to hold the event inside. I was put on karaoke duty and was responsible for monitoring the kids as they performed. It was incredibly funny because the songs provided were all old and none of the students knew any of them. They were shy at first and, when nobody volunteered to go first, I broke the ice with a stirring rendition of Sometimes by Brittney Spears. After that, it was a steady stream of 98 Degrees (the boy band, not the temperature of my Saturday run), N'Sync, and Spice Girls songs.
Song of the Week
This song comes courtesy of Kevin Gale via Jeff Bayers. It is easily the best cover version of Big Girls Don't Cry by Frankie Valli and the Four Seasons that I have ever heard. If you watch one video today, make it the one below.
It is past my bed time as I am writing this, but I can't fall asleep due to my roommate continually screaming "Let's go!" at the top of his lungs while watching the Celtics/Lakers game. Making lemonade out of lemons, I figured I might as well post about the past week.
It was a solid week with some positive signs and also some room for improvement. I was above 700 minutes, which is a decent total, but I did not double on Thursday, Friday, or Saturday. Also, I got in two good workouts, but my long run was a little weak. The interval session on Tuesday was particularly important mentally, coming off of the terrible 5k last week and the tempo run on Friday felt VERY easy. I need to get my long run back up to the 120-150 minute range. If I can be more consistent with my doubles and bump up my long run, I will get an extra 100 minutes, which would put me at around 120 miles a week.
Monday
AM: 30 minutes
PM: 70 minutes
Tuesday
AM: 30 minutes
PM: 25 minute warm up, 8 x 1000 with 600 jog rest [3:10 (1:53) 3:09 (1:47) 3:10 (1:46) 3:09 (1:47) 3:09 (1:47) 3:07 (1:50) 3:04 (1:48) 2:59] , 40 minute cool down
Wednesday
AM: 30 minutes
PM: 70 minutes
Thursday
AM: 30 minutes
PM: 90 minutes
Friday
PM: 35 minute warm up, 5 mile tempo run in 26:30, 40 minute cool down
Saturday
PM: 70 minutes (very hot, 98 degrees)
Sunday
PM: 110 minutes
Total
730 minutes on 11 runs
Holler of the Week
On my cool down after the Thursday tempo run, I was thinking that I had gone a very long without any good hollers. A few minutes later, I noticed a woman leaning on a phone booth and watching me as I ran towards her. When I got close, she said "Awww shit!" and grabbed at my butt. She then started to chase me saying "I'm gonna getcha!" over and over while still half bent over, reaching at my rear. The entire time she was running after me (and for three blocks after she stopped) I was laughing out loud. I ended up going past the same spot the next day and the woman was there again. She yelled "Ooooh white boy, you're back for more!" but didn't chase me.
Epiphany Story of the Week
We were supposed to have Field Day on Thursday, but the weather did not cooperate and we had to hold the event inside. I was put on karaoke duty and was responsible for monitoring the kids as they performed. It was incredibly funny because the songs provided were all old and none of the students knew any of them. They were shy at first and, when nobody volunteered to go first, I broke the ice with a stirring rendition of Sometimes by Brittney Spears. After that, it was a steady stream of 98 Degrees (the boy band, not the temperature of my Saturday run), N'Sync, and Spice Girls songs.
Song of the Week
This song comes courtesy of Kevin Gale via Jeff Bayers. It is easily the best cover version of Big Girls Don't Cry by Frankie Valli and the Four Seasons that I have ever heard. If you watch one video today, make it the one below.
Sunday, June 1, 2008
One Weekend, Two 5Ks
Training Summary
I started the week off on a good note by doubling on Monday, which I am usually unable to do because of serving breakfast at Epiphany. I was hoping that would be just the push I needed to get in one last big week before taking a down week. Plans changed at GBTC practice on Tuesday when my shin began to bother me during the workout. At that point, I decided to end my run early and take my down week early. After two planned easy days of 30 minutes and 70 minutes, I missed my run on Friday because the hour and a half nap I was supposed to take after school turned into a five hour nap and it was 10 PM by the time I woke up.
On Saturday morning, I took a group of ten Epiphany students to Franklin Park to run the Nike 5K for Kids. I ran from point to point along the course, cheering the kids on and then jog/walked it in to the finish with one of the 6th grade girls who participated. It was a great event and the kids had a blast. My goal for next year is to get 30 kids participating, which I think is possible. The picture below is of the Epiphany crew after the race. Later in the day, I ran 30 minutes to shake out my legs for the Rhody 5K on Sunday.
I woke up at 5:30 on Sunday to warm up for 20 minutes before heading to Lincoln, RI for the race. Before the race, I did a 10 minute shake out jog with a few strides. From the gun, I did not feel comfortable at all. I was hoping that I would settle in after a few minutes and that I was simply suffering from not warming up enough. I went through the mile in 4:50 and was struggling but tried to hold on and stay with the guys around me. By a mile and a half, that plan was out the window and I just wanted to finish. I finished in 16:19 and honestly consider this one of my worst races ever. I was completely out of it mentally and did not run tough in the least. I don't even care about my time or place, but to compete the way I did is very disappointing.
Monday
AM: 30 minutes
PM: 70 minutes
Tuesday
AM: 30 minutes
PM: 40 minutes
Wednesday
PM: 30 minutes
Thursday
PM: 70 minutes
Friday
off
Saturday
PM: 30 minutes
Sunday
AM: 20 minutes
PM: 10 minute warm up, 5k in 16:19, 35 minute cool down
Total
380 minutes on 9 runs
Holler of the Week
On my Saturday evening shake out run, I saw two women dancing, drinking, and singing on the front porch of one of the houses ahead of me. I couldn't help but smile and, as I ran by, one of them yelled to me "Alright, soul brother! Get your run on!"
Epiphany Story of the Week
"McCain and Clinton throw some powerful punches, but Obama really pins the tail on the donkey."
-Direct quote from an 8th grader's essay on the 2008 election
Song of the Week
Flaming Lips - Fight Test
Weird video, good song. It sort of sounds like "Father and Son" by Cat Stevens, which is one of my all time favorites.
I started the week off on a good note by doubling on Monday, which I am usually unable to do because of serving breakfast at Epiphany. I was hoping that would be just the push I needed to get in one last big week before taking a down week. Plans changed at GBTC practice on Tuesday when my shin began to bother me during the workout. At that point, I decided to end my run early and take my down week early. After two planned easy days of 30 minutes and 70 minutes, I missed my run on Friday because the hour and a half nap I was supposed to take after school turned into a five hour nap and it was 10 PM by the time I woke up.
On Saturday morning, I took a group of ten Epiphany students to Franklin Park to run the Nike 5K for Kids. I ran from point to point along the course, cheering the kids on and then jog/walked it in to the finish with one of the 6th grade girls who participated. It was a great event and the kids had a blast. My goal for next year is to get 30 kids participating, which I think is possible. The picture below is of the Epiphany crew after the race. Later in the day, I ran 30 minutes to shake out my legs for the Rhody 5K on Sunday.
I woke up at 5:30 on Sunday to warm up for 20 minutes before heading to Lincoln, RI for the race. Before the race, I did a 10 minute shake out jog with a few strides. From the gun, I did not feel comfortable at all. I was hoping that I would settle in after a few minutes and that I was simply suffering from not warming up enough. I went through the mile in 4:50 and was struggling but tried to hold on and stay with the guys around me. By a mile and a half, that plan was out the window and I just wanted to finish. I finished in 16:19 and honestly consider this one of my worst races ever. I was completely out of it mentally and did not run tough in the least. I don't even care about my time or place, but to compete the way I did is very disappointing.
Monday
AM: 30 minutes
PM: 70 minutes
Tuesday
AM: 30 minutes
PM: 40 minutes
Wednesday
PM: 30 minutes
Thursday
PM: 70 minutes
Friday
off
Saturday
PM: 30 minutes
Sunday
AM: 20 minutes
PM: 10 minute warm up, 5k in 16:19, 35 minute cool down
Total
380 minutes on 9 runs
Holler of the Week
On my Saturday evening shake out run, I saw two women dancing, drinking, and singing on the front porch of one of the houses ahead of me. I couldn't help but smile and, as I ran by, one of them yelled to me "Alright, soul brother! Get your run on!"
Epiphany Story of the Week
"McCain and Clinton throw some powerful punches, but Obama really pins the tail on the donkey."
-Direct quote from an 8th grader's essay on the 2008 election
Song of the Week
Flaming Lips - Fight Test
Weird video, good song. It sort of sounds like "Father and Son" by Cat Stevens, which is one of my all time favorites.
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