Weekly Log: 8.25.14 - 8.31.14

Monday - 0 miles

The only opportunity to run was in the morning and I chumped out.  Didn't have much oomph and my big toe was aching which was enough of an excuse for me.

Tuesday - Providence, RI - 5.9 miles

22 pull-ups w/ assists (standard/chin-up/close grip) 3/6, 4/4, 3/5, 3/5, 5/4, 4/4

Originally I was going to try to do some hill repeats over on College Hill but I really didn't feel like driving over there and running there probably would've taken too long.  Plus it was hot.  So damn hot.  I opted to still head over to the East Side but instead just run along the swanky neighborhood streets.  I ended up keeping the pace rather peppy for the most part but I took a couple quick breaks in the shade.  Hit the Blackstone trails on the way back for a change of pace (and shade.)

Wednesday - Caratunk Sanctuary, Seekonk, MA - 5 miles

265 push-ups (standard/wide/decline/diamond) 45/40/40/15/45/40/30/10

Another hot day.  I ran over in Caratunk again at a pretty brisk pace all things considered.  Good wildlife sightings.  I ran around Muskrat Pond three times and on my first pass I ran right by one of the pond's namesakes.  I stopped, looked back and we were both startled - it ran off into the underbrush.  On the pond I saw a couple turtles sunbathing on a log.  They plopped in the water every time I ran by.  It was a little cooler in the woods but not by much.

Thursday - Seekonk, MA - 5.9 miles

I went over to the High School track for some speedwork.  It was another scorcher and I was ready to abandon the track idea if the place was filled with high schoolers but I guess school hasn't started yet in Seekonk so I grudingly stuck to my plan.  Almost anyway.  I had planned to do ten 400s but cut it down to eight once I hit the track.  Some big clouds rolled through which helped a great deal.  I probably could have pushed the 400s a little harder but I was still satisfied.  Afterwards I cooled down on the trails along the reservoir.

Splits: 83 / 84 / 84 / 83 / 82 / 81 / 78 / 80

Friday - Smithfield, RI - 12.1 miles

P90X Chest & Back (30 minutes - 1/2 the workout)

After work I started off the long weekend by venturing back to my former employer to once again run the many dirt bike trails in their woods.  I started by exploring the twisty turny stuff behind 900 Salem.  As soon as I entered the woods it was as it felt like I had never left.  Truly the forest is timeless.  The trails ended abruptly where the land had been clearcut but I was surprised to see that they hadn't done much building on the land yet.  I'm sure they will soon.

After only three miles I was feeling parched so I made a beeline for the car behind heading back out deeper into the woods.  The rest of the run was several of my favorite long trails, strung together.  I hadn't forgotten how hilly and technical some of the trails are - I miss being able to train on them regularly.  After about an hour I begun to feel the effort of the trails.  The highlight of the run came near the end when I would out in the open hilly gasline section.  I came upon a couple guys standing on top of a hill next to their jeep, deciding whether to descend a pretty gnarly downhill.  They went for it, jeep bottoming out along the way down, and I enjoyed following them for the rest of this section.  Great Friday run!

Saturday - 0 miles

Sunday - Charlestown, RI - 15.4 miles

Originally I was going to run trails but after 12 solid trail miles on Friday, I opted for easier terrain for this long run.  I went straight down to Charlestown Beach and I began sweating immediately - the humidity was so high.  The beach was pretty nasty from the recent large waves.  Lots of wide red sea weed and tiny bugs hovering everywhere.  I ran down to South Kingstown Beach and it was like that most of the way.  Glad I had my handheld for this run because sweat was pouring off of me throughout.  Mile 10 marked the point when my legs started to get aggravated with me but I tried not to let the pace drop too much and slogged ahead on the local roads back to my house.  Tough run towards the end but a necessary one.

Weekly Mileage: 44.3 miles

Year to Date: 1296.6 miles

Good mix of road and trails this week, including some speedwork.  I want to push the mileage up to 50 next week before enjoying an easier week in the 30 mile range.

Weekly Log: 7.7.14 - 7.13.14

Now that vacation week is behind us, it's time to focus on the rest of July which is a doozy!  Lots to do!  This weekend is the Run with the Beavers race.  I did well last year and hope I can duplicate that performance, especially since this is the third and final race of the RI Trail Racing Triple Crown.

Friday is the start of what's become a mini tour of sorts for Hip Bobsha.  We've got four shows over the next five weeks - it's been awhile since we've had so many gigs on the horizon.  I hope to see you at one of them!

Friday, July 11th - Greenwich Hotel, East Greenwich, RI

Friday, July 18th - Manchester 65, West Warwick, RI

Saturday, July 26th - Phil & MJ's Wedding Reception up in Crazy Maine

Saturday, August 9th - Tara's Tipperary Tavern, Matunuck, RI

Next weekend Amanda takes on the Save the Bay swim!  And then the final weekend of July starts with the Blessing on Friday night and continues with a big party up in Maine.  I have a feeling the rest of this month is gonna fly by!

Monday - East Providence, RI - 5.4 miles

215 push-ups (standard/wide/decline/Pike's Press) 40/40/30/15/40/50

It was hot outside and I didn't have much gumption to run.  I was glad I did as once I started my legs had a lot more life than days past.  I think I'm finally recovered from last week's adventure.  I ran over the bridge to to the east side of Providence, running some in Blackstone Park and some on streets.  Like I said it was very hot out but I felt good otherwise.

Tuesday - Seekonk, MA - 4.1 miles

Another super hot day.  Went over to Seekonk Meadows to try out my new NB 601 v2 trail shoes.  I plan to use 'em on Saturday and wanted to get at least one test run in them.  No issues - they should work well.  Once again I was soaked by the end of this short run.

Wednesday - East Providence, RI - 6.7 miles

Ab Ripper X (15 minutes)

Hey alright, another hot day.  Well I had intended to attempt a tempo run on the ol' East Bay Bike Path and I stuck to the plan despite the temp being in the mid-80's.  After an easy mile I increased the speed to the mid 6's and continued for another 2.3 miles until the bikepath intersects roads in Riverside.  I was hot but I didn't feel too bad - I took a few minutes to stretch in the shade before making my return trip.  As has been the case with these short tempo runs, I felt good going back and my pace crept down towards 6 flat.  I told myself to run hard until 5.6 miles (which would give me a 1 mile cooldown to the car) and the last half mile of the tempo was tough.  It was very hot and I was breathing hard, the sweat stinging my eyes.

Finally I hit 5.6 miles and slowed down, immediately feeling completely winded and exhausted.  I could barely muster a walk, let alone a jog.  I slowly made my way back to the car but I stopped a few times in the shade.  Back at the car I downed a bottle of water but still felt pretty weak.  My face was quite red.  This was definitely a case of pushing too hard when the weather's too warm.  Luckily I felt better after getting back to the cool office and eating some lunch.

Thursday - 0 miles

P90X Chest & Back (50 minutes)

No running today as we're having lunch-in since a coworker is leaving (plus yesterday's run left me wiped out.)  Instead I returned to a full-fledged P90X workout since I've long neglected them.  I was curious to see how I'd fare in Chest & Back since I've been fairly consistent in my weekly push-ups.  I was not disappointed.  I hit a total of 248 push-ups which is easily the most I've done in this workout.  My pull-ups were paltry of course and I know I've said it before but I've got to start working on them a couple mornings a week.  Good workout though!

Friday - East Providence, RI - 5.6 miles

Did an easy run over the bridge and around the neighborhood streets of the fancy houses of the East Side.  Kept the pace slow and the heat wasn't as bad as in days past.  After a late night of band practice and an even later night with tonight's gig, it'll be interesting to see how I fare with tomorrow's race.

Saturday - Run with the Beavers 10 Mile Trail Race

Official time: 1:12:15.  7th overall.  Report to follow.

Sunday - Charlestown, RI - 3.1 miles

Very easy dog jog in the morning.  Calves a little tight but otherwise not too bad.  Later in the day my left ankle began to hurt on the outside.  Not sure what's up with that.  Probably just strained it from the uneven terrain of yesterday's race.

Weekly Mileage: 35.8 miles
Year to Date: 1,094.5 miles