Weekly Log: 8.31.15 - 9.6.15

Monday - Providence, RI - 8 miles

190 push-ups (standard/diamond/wide) 35/20/40/35/20/40

Hot day out there but the overcast sky and the continual breeze made it manual.  I went over to the East Side and ran up College Hill, hitting a bunch of different climbs.  I brought a handheld which helped and overall it wasn't too bad a run despite the temp in the high 80s.

Tuesday - 0 miles

13 pull-ups w/ equal # of assists (standard/chin-up) 3/5/2/3
Planks (1:12 / 1:07 / 1:04 / :55 / 1:05 / 1:00

Lazy day and I didn't have any initiative to head out and run.  Blah.  Sick of running around these dumpy streets.  Anyway, I did some pull-ups in the morning and planks in the office so at least I did something.

Wednesday - Seekonk, MA - 7 miles

I was going to run the sand dunes near Caratunk but then I had an idea to see what would happen if I followed some nearby traintracks.  A google search showed what looked like some ATV trails along the tracks so this sounded like a new adventure.  It was pretty hot so I brought a handheld.  The train tracks ended up being abandoned so no threats of trains.  And the dirt trails led to a cool little loop in the woods.  There would have been more trails but unfortunately a large swath had been cleared out by dozers for what I assume will be fancy homes.  Always good to find new trails.

Thursday - North Kingstown, RI - 16 miles

In the morning I got out early and parked at Cuttyhunk.  I did a short section there before taking the dirt road over to Fisherville.  I did some hills repeats mixed with exploring the Audobon trails.  A couple fun little loops here even though they technically ban "jogging."  After climbing back out I could have made a direct line on the road to the car but I decided to venture back into Cuttyhunk for a little more abuse.  This last mile wore me out and the deer flies finally found me as well.

Before band practice I did a few easy miles along the beach and down to Rome Point.  I thought I was going to get pretty far due to low tide but I guess I misjudged it.  This ended up being a super humid run and I was glad to take a cold shower back at the band house.  Super psyched to get sixteen miles on the day.

Friday - Providence, RI - 7 miles

220 push-ups (standard/military/wide) 40/30/40/40/30/40

This was a easy run through the city.  It was beautiful out - 75 degrees and not humid as hell for a change!  Not much to report other than I was happy to get it done and happy with my miles so far for the week.

Saturday - 0 miles

Sunday - Richmond, RI - 16.2 miles

Originally I was going to run at Burlingame but I've been there, done that and it didn't hold much interest for me.  I got out the door at 6:20 AM and was driving towards Arcadia even though it was farther than I wanted to travel.  On the way, I decided to park near Chariho Furniture and follow the North/South Trail to the north.  This proved to be a good choice.  The first 2.3 miles were pavement and then it was almost all trail for the next 6ish miles.  This is a fun section of the trail and the portion I ran in Arcadia featured the cool boulder garden.  The later parts were familiar from a previous run with Muddy.  It wasn't until I left Arcadia on the way back that my calves began to ache.  The last couple road miles were a slog but welcome after all the trails.  And I didn't roll my ankles on the run which was a bonus!

Weekly Mileage: 54.5 miles
Year to Date: 1,337.8 miles

Really happy with this week of running. Over 50 miles 3k elevation with two days off.  Good stuff.

Weekly Log: 8.18.14 - 8.24.14

Monday - East Providence, RI - 5.9 miles

235 push-ups (standard/wide/decline/diamond) 30/40/30/15/30/40/30/20

Decided to explore a bit more off of the Ten Mile River bikepath.  I occurred to me that I could quickly span the river by running over the train tracks.  Luckily these are only used by freight trains and they're few and far between.  I followed a trail along the river on the other side and then discovered some ATV trails which included a tent and other creepy structures out in the woods.  Made my way back to the bike path when my left calf began to really become uncomfortable.  Damn this thing.  I stopped and stretched but it remained sore and a nuisance.  Then nature called.  It was two miles back to the car and it would have been a dubious journey.  Luckily Slater Park has lovely port o' lets and wouldn't you know it, the one I picked was pristine - just cleaned!  Truly the running gods were smiling on me today.  On the way back along the river, I looked over and spied several white swans.  More than several actually.  It was a goddamn swan powwow and there must have been over 100 in the water (plus plenty of ducks taboot.)  So a fun Monday run but the calf thing is annoying.

Tuesday - 0 miles

24 pull-ups w/ assists (standard/chin-up/close grip/wide) 3/6, 4/6, 3/5, 3/5, 3/6, 4/5, 2/4, 2/4

Left calf was very tight all throughout yesterday but a steady diet of foam rolling seemed to help.  Like last week I decided to forgo running today and head over to the Yoga studio for some lunch time stretching.

Wednesday - West Greenwich, RI - 8 miles

After work I hit up Big River via the Hopkins Hill parking lot.  I guess I had left on the Garmin as it had a low battery warning when I turned it on.  After about a mile it died.  I ran a clockwise loop around Carr Pond, running over the ledges before coming across the old chimney.  I tried to find Lower Spider but I think I wound up on Upper Spider instead and soon I found myself on the half marathon course.  Followed the course until it approached the pond and then took my time, exploring the various campsites along the water.  What debauchery must go on here at night.  Oh to be young again!  I just wish they'd pick up their schwaggy beer cans.  I continued on, exploring a trail that led towards Bates Road before returning to my car.  Turns out I still had another 20 minutes so I ventured across the road and down the Big River Expressway.  I jumped off it and took a lovely trail shaded by ferns to the south.  Eventually I heard the voices of nogoodnicks up ahead and turned back to the car.  This was a fun run.  Deer flies were only a sporadic nuisance and the legs felt good.

Thursday - East Providence/North Kingstown, RI - 13.2 miles

Ab Ripper X (15 minutes)
320 push-ups (standard/military/decline/Pike's Press/wide) 40/30/30/20/40/35/30/35/20/40

Very short run at lunchtime on neighborhood roads.  Stopped at a gas station on the way to supplement my lunch.  No calf issues which was good to see.

After work: a longer run at Rome Point.  Started from my buddy's house and took a trail down to the beach.  Not much runnable traction on the beach but I was soon on solid ground.  I ran a bunch of the wooded trails before heading down to the point.  Passed a couple pairs of ladies with multiple dogs a piece.  On my way back, I paused to let the women move to the side.  As they did, a black thing landed on my arm.  I tried to shoo it away and then realized it was a giant black wasp!  So I'm announcing my presence to the ladies as I'm realizing this bug it stuck to me because it's stinging me.  After a long three seconds I swatted the wasp away, sneaked past the people/dogs and was running again with a searing pain in my lower arm.   It hurt like hell and I was only three miles into the run.  I continued on and after a mile the pain subsided - by the time I had hit Hamilton Allenton I had forgotten about it.

My childhood home on Featherbed Lane has switched hands several times since my mom sold it and had been in a state of constant repair for the last ten years.  It looks like progress is finally being made on it which is good to see.  The fish ladder on Featherbed has also finally been repaired (after the serious floods of a few years ago.)  After basking in the memories I headed back towards Plum Point but took a detour down Gilbert Stuart Road.  I pushed the pace a bit on the Snuff Mill hill and then stopped at the Hess to grab something to supplement my dinner.  Two runs and two gas station stops - HA!  Afterwards I hardly felt the wasp sting and could barely tell where the bump was.

Friday - Seekonk, MA - 4 miles

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

At lunch I ran four easy miles in Seekonk Meadows.  Legs were tired but perked up slightly as the run went on.  Took a digger halfway through.  No major damage but I sure got filthy.

Saturday - 0 miles

Sunday - Charlestown, RI - 10.6 miles

A couple miles with the dog in the morning.  In the afternoon I went over to Watchaug Pond to do a loop on the Vin Gormley trail.  I had meant to take it easy but once I started I felt peppy and decided to push the pace for the loop.  I finished in about 55 minutes which is a pretty good time for me.  Makes me think I can definitely take improve on my 52:51 from last year's Lil Rhody.  This was followed by a short half mile cooldown and then a dip in the pond.  This was supposed to be the day for my long run but doing some would have pushed my weekly mileage up towards 50 and I wanted to stick to my weekly mileage goals.

Weekly Mileage: 41.8 miles
Year to Date: 1,252.5

Weekly Log: 6.23.14 - 6.29.14

And so we come to the end of June.  I said that this would be a do-what-I-feel month and I've stuck to that.  Only one long run for the month thus far and no races to speak of.  It looks like I'll be breaking 1000 miles for the first half of 2014 so I'm right on pace for 2000 for the year.  This last week promises to be busy, busy, busy as next week is the return of Vacation Awesomesauce.  I'm probably more excited than anyone else but I've got a lot to do at home and in the office before we can depart.

Monday - East Providence, RI - 3 miles

110 push-ups (standard/military/wide) 40/30/40

My calves have been quite sore over the last two days.  After 16 miles on Saturday morning, I tied one on in the afternoon.  I was fairly hungover on Sunday and I think the dehydration really prompted the soreness in my calves.  I debated just taking the day off but ultimately figured a few easy miles would help loosen 'em up.  I ran over the bridge and through the Blackstone Park trails before returning to the office and banging out a few push-ups.

Tuesday - East Providence, RI - 10.2 miles

170 push-ups (standard/decline/wide) 40/30/40/40/20

At lunch, a bunch of push-ups.  Then a few very easy miles.  Calves finally feel back to normal.

After work, I ventured over to the East Bay Bike Path for another tempo run.  Legs felt good right off the bat and I picked up the pace quickly.  The cross wind from the bay was powerful and I had to work hard against it.  I stopped briefly in Riverside to stretch and then turned around, picking up the pace to 6 minute miles.  I got into a focused, rhythmic breathing and was moving very well.  I kept pushing the pace along the water and when the path veered uphill/inland I continued to push but once I crested the hill I was beat.  Slow and steady the rest of the way to the car.

Wednesday - Seekonk, MA - 5.1 miles

Ab Ripper X (15 minutes)

It was mid-80's today and super muggy.  The air was thick and oppressive.  Nevertheless I stuck to my plan of easy miles in the Seekonk Meadows.  I decided to test run the waist pack that I'll be bringing up to New Hampshire (it's not a fanny pack Jonny!  There are many pockets!)  The humid heat really sapped my energy.  I had put a water bottle in the pack to add some weight to it but I had drank it all by the end.  Pretty tiring conditions but the pack should work well in the Whites.

Thursday - Rome Point, North Kingstown, RI - 4.7 miles

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

I had band practice in the evening (we'll be at the Greenwich Hotel in E.G. on the 11th.  Come out!)  I stopped at Rome Point beforehand and it looked like thunderstorms had passed through.  Everything was wet and there were puddles everywhere.  The air was nice and cool.  Good run.  Wore my MT00s which I've been wearing without socks.  They drain so well.  I was enjoying the evening run but my calves began to feel sore so I cut it a few miles short.

Friday - Charlestown, RI/Seekonk, RI - 11.5 miles

Dog Jog in the morning.  In the afternoon I went over the Seekonk Track.  The plan was a ladder - 200 / 400 / 800 / 400 / 200 - three in each set.  It was hot and sunny but there was wind which, while made one side of the track a bear, also kept the temperature reasonable.  Right from the get-go I didn't have much oomph and I definitely wasn't giving it 100%.  Still the pace picked up as I went and I'm glad I got it done.

Saturday -  0 miles

Packing up and getting ready for our vacation.  Then my Uncle Jimmy and his lady came into town from the Virgin Islands and took us and my mom out for a great lunch at the Breachway Grill.  Then we went to Miriam's dance recital where she did great.  Finally back home to finish packing.

Sunday - 0 miles

Woke up early and hit the road by 5:45.  Arrived in the lovely Glen, NH by 11 AM.  Went to Moat Mountain for lunch and had my usual beef brisket sandwich.  I love that thing.  Also a couple beers.  Then back home before attempting to hit the outlets...all closed.  Damn Sunday.  Well at least we bought groceries for the week.   I still amazed when I can buy beer in a supermarket.  Ezri was a bit of a grump throughout the day.  Let's hope it's not an indication of what's to come.

Beer:
1x Moat Mountain East Intervale IPA
1x Moat Mountain Slow Chair Trippel
2x Moat Mountain Iron Mike Pale Ale

Weekly Mileage: 34.7 miles

Year to Date: 1,022.3 miles

No running this weekend but that's alright as the rest is probably necessary.  I expect I'll be topping my last two months of elevation with the next week of vacation.

Weekly Log: 6.9.14 - 6.15.14

Monday -  0 miles

P90X Shoulders & Arms (45 minutes)

It's been a while since I did a P90X workout but I wasn't running today so I opted for one in the morning.  This one was a good choice and the light weight work hit the spot.

Tuesday - East Providence, RI - 7 miles

Ab Ripper X (15 minutes)

I decided to run the East Bay Bike Path after work and further decided to make it a tempo run.  Though I'm taking it easy through June it's never too soon to start thinking about those muggy July races.  I figured five miles at a 6:20ish pace would be a good effort in line with what I'd be running at the Blessing.

Unfortunately, I made the unwise decision to eat a slice of carrot cake at 3 PM in honor of a retiring coworker.  I didn't think much of it at the time and figured it'd be replacing my usual afternoon snack of pretzels & carrots.  But this was a Gregg's cake, loaded with buttercream deliciousness.  As soon as I started the run I didn't feel great.  I felt churglins and gurglins in my gut that just wouldn't go away.  I decided to attempt the workout anyway so after a mile I cranked it up.  Immediately I could feel the bile begin creeping up my throat.  The bike path was loaded with people and I didn't want to puke and scare the children.  I knew I wouldn't be able to maintain the pace so after 1.5 miles I bailed and trudged along until I hit 3.5 miles.  I stretched for a couple minutes and then made my way back to the car, never really feeling any better.

As an aside, people are dumb as hell (or just don't care, which is worse.)  How hard is it to walk on the correct side of the bike path?  Keep to the left, dummies!

Wednesday - East Providence, RI - 6 miles

280 push-ups (standard/military/wide/decline) 40/30/50/30/40/30/30/30

When I run across the Henderson Bridge I see a dirt road below - it didn't take me long to figure out where it starts and today I went exploring.  It ran along old unused train tracks before opening up into a big sand pit clearly used by 4 wheel drive vehicles.  I came out along the shore of the Seekonk River which is a smelly, oil-stained place.  I followed the shore briefly before finding some more trails.  The ground was black, unnatural.  I was behind the industrial behemoths that occupy the land near my office.  It was very noisy and the woods were littered with trash and fossilized tires, long decayed.  All in all a pretty nasty place.

After that I jumped onto roads and ran down a couple neighborhood streets.  Therer was an unusually large amount of old people hanging out by their fences (maybe waiting for the mail?)  They all seemed to give me a cold glare as though it was my fault they were stuck in East Providence.  Sorry folks, there's nothing I can do for you.

Thursday - Charlestown/East Providence, RI - 10.3 miles

Dog Jog first thing in the morning.  We did the loop from Black Pond Rd to the Narragansett trail and then back on Old Coach.  I didn't consider that the spring growth would make finding the trail difficult - we basically had to bushwack to get to a clearer path but Oliver was a good sport about it.

In the afternoon, I stuck to my plan and did some 1/4 mile intervals on Waterfront Dr (the empty straightaway I discovered last week.)  I settled on 12 since I did 6 half milers last week.  Since I wasn't on a track I wasn't sure how to measure out the downtime in between.  I settled on 1/10 mile jogs since it'd be easy to calculate with the GPS watch.  This seemed to work well and didn't give me too much rest in between.  Like all good speed work, the last few sucked and I had to bargain with myself to get through 'em.  A satisfying workout but I got back to the office a big sweaty mess.

Friday - Seekonk, MA - 5 miles

290 push-ups (standard/wide/decline/pike's press/diamond) 50/40/30/20/15/40/40/30/15/10

I got absolutely drenched making trips out to the car this morning but amazingly I left the torrential downpours in South County and my commute wasn't awful.  By lunch the storm had passed and I hit up the Seekonk Meadows for some humid, muddy fun.  Actually there wasn't too much mud - the trails drained well.  I wore my minimal MT00s per usual with this place - they drain exceedingly well.  For the first time I wore 'em without socks.  Worked really well.  It my muggy but not buggy so I'll definitely take it.

Saturday - 0 miles

Plenty of stuff to do around the house.  Figure I'll run long on Father's Day.

Sunday - Charlestown/North Kingstown, RI - 7.8 miles

Okay so that long run didn't happen.  I woke up without much gumption to run for two hours.  So as I lay in bed I shortened it to 1 hour.  Then I mentally shortened it again to a short dog jog.  So my 14 miles ended being whittled down to 2.2 miles.  It's June, I do what I want!  I'm not in training per se at the moment and I'm giving myself license to chill.  Plus without the long run I was able to go out to a wonderful Father's Day breakfast with all my girls which was a treat.

In the afternoon I brewed some beer with bandmate Jay at his house.  The whole process went quicker than planned and I found myself with some time before dinner was ready (Jay and his special ladyfriend were making kabobs.)  I took the trail and beach over to Rome Point for an easy, hot afternoon run.  Rome Point was packed with people on this beautiful day.  I was moving pretty well considering that I had a couple beers in me and really enjoyed the trails.  Plus I felt less guilty about shirking my morning run.

Weekly Mileage: 36.1 miles

Year to Date: 939.5 miles

Good week.  Glad I made up for the cake incident with another round of speedwork on Thursday.  If I can keep the workouts occurring on a weekly basis, I'll be in good shape (though next weekend I really should run long seeing as I bailed on the last two.)