5K - Charlestown & Back

Jim and I ran from our apartment to Charlestown and all the way back. It was a nice 3.3 mile run and was good to get the legs moving after a few weeks without a serious run. With the cold weather approaching and staying for the next few months, it will be difficult to find decent running weather.

Biceps & Triceps

In need of a much needed workout, I hit the gym at lunchtime, though I really didn't want to. I concentrated on biceps and triceps. I started with hammer curls (40-35-30-25), then did long bar curls (75-70-60), then did rope pull-downs (70-60-50), then machine curls (70-60-50), then finished with sitting tri push downs (90-80-70).

Weight = 183

Indoor Soccer Win: 10-5

Played my first indoor soccer game in about a year tonight. We won the game 10-5 and it was great getting back on the turf with some old soccer friends. I played about 30 minutes of the 50 minute game. It was pretty tiring and definitely a good workout.

0-2 Outdoor Soccer Loss

Sucks. Drove all the way from Farmington, CT to Cambridge, MA this morning to make sure I could make the noon start of our Spartak game. Ended up losing 0-2 in a game that we completely dominated. We probably outshot the other team 15-4, but ended up giving 2 crappy goals when our defense started going upfield and getting risky. We missed 3 point blank shots over the goal and hit the goal post on a penalty kick. To make matters worse, our substitution process was all screwed up and I only played about 50 minutes out of the full 90.

Full schedule and results can be found at www.bssl.com

3 Mile Hike on MacMahan Island, Maine

I am blogging this evening from the beautiful MacMahan Island, Maine. Sara and I took advantage of an opportunity to visit one of her mom's dear friends and spend the weekend at her house on the island. We went on about a 3 mile hike around the island this afternoon. It was absolutely beautiful outside and the hike afforded us some spectacular views out at the ocean.

Shoulder Workout

Hit the gym for an evening shoulder workout. I don't usually go to the gym after work and now I remember why. It was incredibly crowded, loud, and filled with straight up meatheads pouding out weights and walking around with chips on their shoulders. Ah fun times.

Shoulder Workout

Hit up the gym today at lunch time for a great shoulder workout. I lifted heavy as opposed to lifting lots of reps at light weight. I felt good, though I'm sure I'll be feeling sore in the coming days as a result of the workout.

Weight = 179

Boston Loop at Good Pace

Adam and I hit the streets tonight for a quick run at a quick pace. We ran from the North end, past the TD BankNorth Garden, up Staniford, left onto Cambridge, and then a left onto State St., which led us back to the North End. It was about a 20 minute run and for a distance of about 2.5 miles.

Chest Workout

A friday afternoon gym workout is a rarity for me, but I was able to get it in before heading over to Sara's house tonight. I did a full suite of chest exercises, both on free weights and machines before finishing off with 100 crunches. Keepin at it.

Weight = 179

Bicep Workout

I kept at it today with another bicep workout at Gold's Gym. I spent about 40 minutes working out during lunchtime using both free weights and machines. It was a good workout and I'm pretty satistfied with keeping up a routine of lifting at least 3 times per week.

Weight = 179

4 Mile Run - North End to Charlestown & Back

Got out the door this evening as the sun was setting for a planned 4 mile run from the North End, into Charlestown and back. I programmed the Nike + Ipod for 4 miles and began my trek through the North End towards the bridge. I stretched near the good ol' Italian bocce courts then ran across the bridge, into Charlestown, along the water, past the USS Constitution, past the Naval Base, around the new high rise construction down on 5th st, before looping back. The run is here: http://tinyurl.com/hhqvo. I finished the 4.01 mile run in 31:56 for an average pace of 7:57 per mile with 540 calories.

Shoulder Workout

Gym'd it at lunch-time to start off the week. Did standing shoulder raises 20-15-10-5, then sitting overhead raises 45-40-35, then sitting bench assisted bar with 110-100-90. Also did lat pulldowns using the close grip bar of 90-80-70, then the same with long bar of 90-80-70. Finished off plate raises of 45-35-25.

Weight = 178

10.03 Miles Through Boston & Cambridge in 1:25:45

This morning I woke up at 8:00am and was out the door by 8:15 for a planned 10 mile run. The route took me through Boston, down to the Charles, across the bridge into Cambridge, and all the way down Cambridge past Harvard Sq. before I turned around and ran the course back, with some modification to keep the scenary fresh. In the last 2 miles I was really dogging it and was "running on empty". However, I kept my eye on the finish line and finished the 10.03 mile run in 1:25:45 for an average pace of 8:32/mile. I burned 1350 calories on the morning run.

Due to some major techinical issues with my computer, I cannot upload my run to Nikeplus.com. I think I will end up needing to buy a new computer, but that will likely take a couple of weeks to go through the end to end process.

Racing Thoughts

With a busy next few months with weddings and such, here are my thoughts on formal races that I'd like to enter. I definitely won't enter the 9/3 AND 9/4, but definitely one of them. If I do plan to run a full marathon like the Bay State, I'll run Cape Ann, otherwise I'll run Swanzey. Either way, both are very scenic.

8/19: Fresh Pond 5 Mile Road Race
8/26 - 8/27 Weekend - No good races
8/31 - Magnolia 5K Road Race
9/3 - Swanzey, NH Covered Bridges Half Marathon
9/4 - Cape Ann 25K (15.56 mile) Road Race
9/9 - Ollie 5 Mile Road Race
9/16 - 9/17 Weekend - In California
9/23 - 9/24 Weekend - No good races
9/30 - 10/1 Weekend - Wedding in Connecticut
10/7 - 10/8 Weekend - Wedding in Western Mass
10/15 - Bay State Marathon

Bicep Workout

Drove over to Gold's at lunchtime for a quick bicep workout. I managed to get in standing hammer curls, sitting curls, standing long bar curls and cable S Bar curls. Good times.

Weight = 178

5.11 Mile Run Through Boston in 42:33

After spending a few days down in DC on business without having time to run, I finally got the chance to tonight here in Boston. I took a route through the North End, financial district, across Boston Common, down Beacon St, down to the Charles River, and all the way down to the BU bridge before coming back up onto Beacon and running all the way back. The weather was good and I was feeling no ill effects from my race this past weekend. I finished the 5.11 mile run in 42:33 for an average pace of 8:19/mile.

I feel like I need to step up the mileage quite a bit if I'm going to try and finish this running season with a half or full marathon.

A Closer Look at Yesterday's Race

I got around to uploading the results of my race onto nikeplus.com today and it is pretty "telling" how difficult Crittendon Hill is. Check out this pace screenshot.


Here are the mile splits:
1 - 8:05
2 - 8:08 (16:13)
3 - 9:14 (25:27)
4 - 7:54 (33:21)
5 - 7:59 (41:20)
6 - 7:02 (48:22)
.2 - :24 (48:48)

You'll see that mile 2-3 was at an average pace of 9:14 because of the hill. The hill wasn't a full mile (about .8), so I'd guess I was averaging more like a 10 minute mile up the hill. I am very happy with pulling out mile 5-6 at 7:02. That undoubtedly is the fastest mile that I have ever run that deep into a workout or race of that distance.

Bridge of Flowers 10K in 48:48

Well, the race is finished. I ran exactly 48:48 for the 6.2 Mile course for an average pace of 7:52/mile for the course. The weather conditions were MORE than ideal. Race temperature at start time was 67 degrees with a slight breeze, lots of sun, and no humidity! Given the extreme difficulty of the mile stretch that makes up Crittendon Hill, I am extremely pleased with my finishing time. I started way back in the field, so I probably lost about 30 seconds by the time I crossed the start line, then proceeded to run the first two miles slow as planned. It felt like pace was that of a turtle's, yet I still ran the first 2 miles in about 8 minutes for each mile. It just goes to show how much adrenaline kicks in when the gun goes off. So, I was very comfortable listening to my iPOD and running the first two miles knowing that Crittendon was looming ahead. When I touched the base of the hill I grabbed water from the stop and headed up the hill. Let me tell you, this was the third time running this 10K, and no matter how much you prepare and expect that hill, it always is a killer. It never gets smaller, if anything I swear that hill, or should I say "Mountain", grows in size. So, I imagine mile 2-3 was somewhere in the mid to high 9 minute range. However, after I cleared the top, I felt like a million bucks. Mile 3-4 was a solid shaded downhill, with some flat areas, where I picked up the pace for that mile to about 7:40 or so. Mile 5-6 was more flat areas and a large downhill section as you head back down Buckland before crossing the bridge into Shelburne. I think I nailed this mile in the low 7 minute range. I kicked in the last .2 miles very hard (almost a dead sprint) and finished with a final time of 48:48. I finished 205th out of 540 runners.

I am happy that I beat last year's time by almost a full minute (9 seconds/mi faster pace), and very satistfied I could again fulfill my grandfather's dream to have me run this road race. Thank you to my Mom and Sara for their support!

Tomorrow

Tomorrow is important to me for a lot of reasons. This race will always hold a special place in my heart because my grandmother and grandfather lived in this small town of Shelburne Falls, MA almost all their lives. For a town of less than a couple of thousand people, I have alot of connections to it, and memories of it as a kid. When the gun goes off tomorrow morning, I'll be certainly thinking of the memory of my Grandparents and what they meant to me.

Tomorrow's race is also a good barometer of my fitness level. This will be my first competitive road race since I ran the Philly Marathon last November. Although I have bittersweet memories of the marathon, I have my chance to redeem some of those tough memories with a good showing tomorrow morning.

In 2002, I ran 49:38 on this course. In 2005, I ran 49:43 on this course. In 2006, I hope to smash those times with a sub 48 minute race by running a very tactically smart race. The 6.2 course is really 4 races in one. Miles 1 and 2 are about finding a comfort level, leaving the jitters behind, and having fun. My plan is to run these miles between 7:30 and 7:45. Mile 3 is the devil incarnate, also known as Crittendon Hill. This uphill section is a full mile at an incredibly steep elevation. My job here is to limit the time damage, stay relaxed with breathing and form, and hope for an 8:30ish mile. Mile 4 to 5 are about gauging how my body is feeling and whether the hill mentally or phyiscally has taken its toll on me. The plan here is to run a 7:30-7:45 Finally, mile 5-6.2 is a very fast, shaded section of the course, with lots of downhill. If I haven't cramped and I'm feeling ok, I plan to slowly lower the hammer and finish as strong as possible across the bridge. My plan here will be 7:15-7:30 (for this 1 mile plus section).

Check back in after. Thanks all!

Lunchtime Bicep/Tricep Workout

Ok, so I decided to sneak in one more weight lifting session before this weekend's road race, so kill me.

I got the gym, stretched and did 40-35-30 standing hammer curls, 30-25-20 sitting both arm curls, 110-100-90 V bar pull downs on the cable machine, 80-70-60 rope pull downs on the cable machine, 80-70-60 S bar culrs on the cable machine, and ended with 95-85-75 long bar curls. It was a great workout, but hopefully I don't feel the reprecussions Saturday morning.

Weight = 178

3.1 Miles (5K) in 23:35

Went out for a faster than normal run tonight with the cooler temperatures and with the need to get in a bit of speed workout to change up the routine. My mile splits were 7:25, 7:37, 7:26. I finished the 3.1 mile run in 23:35 and finished with an average pace of 7:33/mile with 420 calories burned. The run was good with a light breeze and the run was a scenic journey through the North End, over the bridge into Charlestown, past the USS Constitution, and back over the bridge home again. Fun time.

Lunchtime Chest Workout

I got over to the gym at lunch time today for what will likely be the last weight room workout until after Saturday's 10K (6.2 mile) road race in Shelburne Falls. I officially entered the race today at www.bridgeofflowers10k.com and am looking forward to Saturday's race. Anyways, back to the workout. I lifted 55-50-45 dumbbell press, 95-80-75 butterflys, 165-155-135 bench, 40-30-20 cables.

Below is a profile of Saturday's course:





Weight = 178

90 Minutes of Tennis

Sara and I played 90 minutes of grueling tennis tonight at Bentley's wonderfully maintained courts. We started in the late evening sun and finished as dusk was settling around us. I lost to the vastly more experienced fiance by a final set score of 4-6. It was great to get in some non-running cross-training, but I ended up on the losing side of the scoreboard. Urgh!

7.58 Tiring Miles in 63:32

I am a tired boy. I went out for a run tonight with temps in the low to mid 80s. I ran a course taking me from the North End, through Faneuil Hall, through Boston Common, past Public Garden, over the Fiedler Bridge and along Storrow all the way to the Mass Pike. I then took the bridge into Cambridge and started running back east towards Boston. Once I reached the first bridge (BU), I crossed over it into Boston, then ran Beacon St. for a couple of miles back to Tremont, back through Faneuil and into the North End. Cardio-wise I felt great, but my legs were dead tired. My right calf in particular gave me problems, but nonetheless I finished the 7.58 mile run in 63:32 for an average pace of 8:20 per mile.

Lunchtime Shoulder & Back Workout

After 2 beautiful weekend days at the beach with no running and no lifting, I definitely felt the need to get some exercise today. I got to the gym at 11:30 and lifted shoulders and back fairly heavy. I started with standing dumbbell shoulder raises of 20-15-10, then did dumbbell shrugs of 75-70-65, then did lat pull downs of 100-90-80. After the pull downs I did sitting overhead shoulder raises of 45-40-35, then did sitting cable row of 100-90-80, then finished off with sitting back pulls of 85-70-55.

Was my best weight workout in quite some time.

Weight = 178

3.23 Miles in 26:07

The weather was fully cooperating tonight, but my stomach unfortunately wasn't. My plan was to get in a 4-5 mile run, but about 2 miles in I came to the realization it wouldn't be possible as my stomach was hurtin. I turned around in the Public Garden, ran down Charles, up Pinckney St, over to Staniford, past the fleet, and then back home. I covered the distance faster than the past few days, mostly due to the cooler weather. My average pace for 3.23 mile run in 26:07 was 8:04, a certain improvement over the runs the past few weeks. I ran mile 2 to 3 in 7:34.

Morning Chest Workout

Finally the heat let go last night. It cooled down into the low 70s and this morning it was beautiful to walk outside of the house and see rain falling. Finally the cold front has had its way and forced the warm front out to sea. I made it over to the gym this morning for a good chest workout. I did dumbbell press, bench, sitting flys, cable crosses at all 3 heights, and finished with 100 crunches and 25 pushups.

Weight = 177

Lunchtime Bicep/Tricep Workout

The heat has not subsided. As a result, I went to the gym at lunchtime and got in a bicep and tricep workout. Standing dumbbell curls, sitting dummbell curls, long bar curls, rope pulldowns, bar pulldowns, and finally situps.

Lunchtime Shoulder Workout

It had been a few days since I got to the gym, so I was feeling the pressure today. I got to Gold's Gym at lunchtime for a quick shoulder workout. Definitely felt a little weaker today because of not lifting for a while combined with the recent long runs.


Weight = 177 (down another lb)

3.11 (5K) Mile Run in 26:04

In the hottest day of the year to date, I decided to still go for a run and try to stick to the ocean along South Boston to have a little bit of a breeze. Temperature at 7:00 when I went running was 94 degrees with the humidity it was 102. I grinded out the run by running over 8 minute miles, just to get the mileage under the belt. I finished the 3.1 mile run in 26:04 for an average pace of 8:22 per mile and 419 calories burned. I spent whatever I had left on the last 400 meters so I could at least say that I finished the run strong even though the rest of the workout was nothing to write home about.

1.54 Miles in 13:03

Adam and I took to the streets tonight for a run towards South Boston. Adam is coming off a lengthy leg injury so we took it really easy and backed off our normally fast pace. We finished the 1.54 mile trek in 13:03 for an average pace of 8:26 per mile, burning 208 calories. The temperature was almost perfect for the run. Mid 70's, light breeze, mostly cloudy, and minimal humidity. Looking to get in a long run tomorrow morning with the impending high 90's weather on the way.

2.05 Miles in 17:00

Scott was up from Orlando for the weekend, so we got in a run this morning in the hills of Otis, Massachusetts. Scott was being a wuss complaining about the hills, so we only ran 2.05 miles in 17:00 for an average pace of 8:17, when we originally had plans to run over 6. Seriously though it was a good run from a fitness and cardio standpoint because of the hills.

Lunchtime Shoulder Workout

I made it over to Gold's Gym at lunchtime today for a 45 minute shoulder workout. I started off with some dumbbell shoulder raises of 20-15-10. Then I moved on to standing shrugs of 70-65-60. Then I sat down for dumbbell overhead raises of 40-35-30. I then sat down on the bench and did 155,145, 135 of shoulder raises on the long bar. I finished the workout off with 100 crunches.

Weight = 178 (down 2 lbs)

3.85 Miles in in 30:36

I hit up Fresh Pond in Cambridge this morning for a little bit of run, knowing that this evening would be way too hot and humid. Arriving at the pond at 7:00am, I took almost 2 laps around the 2.25 loop before finishing pretty hard. I did feel pretty crappy on miles 2, 3, and 4. My splits were:

7:44
8:01
8:02
7:58

I think that this is because I put in back to back runs (last night also) without eating and putting energy back into my system. I burned something like 1000 calories without replenishing my body. I finished the 3.85 mile trek this morning in 30:36 for an average pace of 7:56 per mile. Hope I start feeling stronger soon!

3.12 Miles (5K) in 25:25

I left the apartment this evening, started the Nike + Ipod and ran along the water, into Charlestown, into the Navy Yard, past the USS Constitution, to the Tavern on the Water restaurant before looping back towards home. I finished the 5K in 25:25 for an average pace of 8:08 per mile.

Mile 1: 8:12
Mile 2: 8:27
Mile 3: 7:44

I burned a much needed 420 calories on the 85 degree night.

6.94 Miles Through Boston in 57:55

I ran a fairly long course today starting in the North End, running through the fanueil hall, through Boston Common, Public Garden, along the Charles on the Boston side, across the Longfellow bridge, along the Charles on the Cambridge side, crossing a bridge near BU back to Boston, back up Comm. Ave, then Beacon St. all the way back to the North End. I felt much better than yesterday, I think in part due to not lifting today and to running a shadier course with more fellow runners. I only stopped to stretch and ended up burning 934 calories according to nikeplus.com. I finished the 6.94 mile run in 57:55 for an average pace of 8:20. This was my longest run since the Philadelphia Marathon last November and with all things considered it was a successful run in 85 degree heat.

This was the run, but I guess I thook a few shortcuts along the way that made the run less than 7.5.
http://www.gmap-pedometer.com/?r=320469

3.01 Miles in 23:46

I put in a 3 mile run tonight in 23:46. I ran again down along the water into South Boston before turning around at the Bank of America concert pavillion and runing back. I ran the first mile pretty hard in 7:31, ran the 2nd mile in 7:51, and ran the 3rd mile in 7:52. To be honest, I never felt all that great, even with the nicer weather. I am starting to wonder whether keeping a full weight lifting schedule is starting to wreak havoc with my increased training. I think that because of weight training I have a little less energy, and my muscles are more fatigued by the time the evening rolls around and I am contemplating a good run. Regardless, I plan to lift at lunchtime again today and put in another run tonight (longer and slower).

Lunchtime Bicep/Tricep Workout

Made it over to the gym at lunchtime today for a bicep/tricep workout. I started with standing hammer free weight curls of 40-35-30, then did nosebreakers of 70-60-50 with a press finish on each, then did long bar curls of 80-75-65, then did close grip raises of 85-80-75. Last exercise was 60-50-40 on the curl bar.

Weight = 180 (Amazing. I burned 900 calories in Satuday's run alone and I still gain a pound. I hope it's from the lifting!)

One other really important note. I am running the Bridge of Flowers 10K in Shelburne Falls, MA on Saturday, August 12th. You may recall that I ran this race last year and blogged it. Not exactly sure what my goal will be for this year's race. Probably to have nicer weather (beyond my control), and not puke near the finish (hopefully within my control). In the meantime, I need to step it up and get some longer distance runs under my belt.

Potential Running Season Schedule:
Saturday, August 12th - Bridge of Flowers 10K
Monday, September 4th - Around Cape Ann 25K

Sunday, October 1st - Maine Marathon
or
Sunday, October 8th - BAA Half Marathon
or
Sunday, October 15th - Bay State Marathon

6.2 Miles (10K) in 51:15

After hearing that Scott ran 6 miles this morning. I couldn't help but feel that I needed to put in a decent workout this afternoon. Last year we were always pushing each other, just by hearing about each other's workouts and today was no different. If you click on his blog link, you'll see he laid down a 6 mile run in 48+ minutes, which is very impressive who hasn't competitively run in 8 months.

After lifting back this afternoon, I came back to the apartment in the middle of a downpour. The rain ended up being a blessing in disguise because it eliminted much of the humidity by the time I stepped outside at 5pm to run. I ran along the water all the way into South Boston, past the Harpoon brewery, past lots of Irish bars, then looped back. I finished the 6.2 mile run in 51:15. I definitely did not feel very good. It was very windy and my quads were still killing from my back to back 5 mile runs earlier this week. I need to make a slow 2-3 mile run tomorrow.

Put your BACK into it

I hit up the gym early this afternoon for a quick back workout. I stretched, did 4 back exercises, then did 200 crunches and 50 pushups. I was feeling alright but had alot of errands on my mind so I only really worked out for about 40 minutes.

5 Mile run in 41:56 after 3 Sam Summer Drafts

Haha I love it. Watched the Red Sox game at an offsite meeting this afternoon and drank 3 Sam Summer Drafts before driving back home. Once I got home I got changed and proceeded to go outside for a nice leisurely 5 mile run. I ran the 1st and 5th miles under 8/mins mile and paced the middle 3 finishing in 41:56 or 8:21/mile pace for 5 miles. Damn it feels good to be a gangsta!

Lunchtime Chest Workout

I got over to the gym at lunchtime today for a quick chest workout. After stretching I did dumbell chest press of 55-50-45. I did surprisingly well with the 55's, certainly more reps than I thought I'd put up. Then I did sitting butterfly machine of 110-95-80. Butterflys always seem to kill, but a good pain. Then I did sitting machine chest press of 100-90-80. Then I did cable crossovers at the high and mid level of 40-30. Then finally ended with benchpress of 155,145,135.

Ragh.

Weight = 179 (It ain't coming down with all this lifting!)

5 Miles Around Fresh Pond in 40:26

Finally the cooler weather is here. After two straight days of 95+ degree weather, it is only supposed to top the high 70's today. I took advantage of the cooler morning and drove over to Fresh Pond in Cambridge, MA for 2 and 1/4 laps around the 2.25 mile course. I again used the Nike Ipod Sports kit and started up my playlist. I stretched at the .6 mile mark for a bit, then started back up and finished the first lap in the high 20 minute timeframe I think. I'll have to check tonight when I upload my run to nikeplus.com. The great thing about the sports kit is the voiceover lets you know when you pass each mile marker, and then with 400 meters left she lets you know 400, 300, 200, 100 meters left. This enabled me to kick the last quarter mile in really hard even though I was hurting. This was definitely a tough workout given that I am a few pounds over my ideal running weight. Sure I've been lifting and adding muscle, which supposedly weighs more than fat, but I still think I should be at 173-175 and leaner. Ah well, I'll get there.

I finished the 5.01 mile run in 40:26 for an avg. pace of 8:03/mile and burned 675 calories.

Weight = 179

Early Morning Shoulder Workout

Trying to beat the heat and the commute, I hit the gym again this morning from 7-8am for an intensive shoulder workout. After stretching out I did standing dumbell lifts (25-20-15-10), sitting overhead dumbell raises (45-40-35), standing shrugs (60-55-50), machine overhead lift (100-90-80), and standing plate raises (35-25-10). I hit 15-12-10 for reps on all sets except the 35 plate raises (I was hurtin!).

Weight = 179

2 (93 degree) Miles in 16:19

Adam and I hit the streets for 2 miles in the blazing evening heat. The temperature at the time of our run tonight was still 93 degrees. There was no relief, but we still wanted to get in a quick jog. We ran along the piers of the North End, stuck to the water, and ran down to South Boston. We circled back after the Federal Court House parking lot and stopped at exactly 2.0 miles because Adam was having calf problems. We finished the run in 16:19 at an avg. pace of 8:07/mi, buring 270 calories.

Back to Business

Although I had been running and lifting throughout April, May, and June, I fell asleep at the wheel in terms of tracking my workouts. The new purchase of the Ipod Sports Kit will hopefully kickstart a better routine.

This morning I hit the gym from 7am-8am and lifted biceps and triceps pretty heavy. I did standing hammer dumbbell curls (40-35-30), standing curls w/ curlbar (70,60,50), tricep pushdown machine (110-100-90), standing curls w/ long bar (80-70-65), tricep bar pull down (100-90-80), tricep rope pull down (80-70-60). I hit 15-12-10 for reps on each exercise, then finished with 12 ozs of some nasty whey protein mix.

Yum.

Weight = 179

First Runs with Nike Plus + Itunes

Today was my first run with Nike + iPod Sport Kit and I think it was amazing! The product is incredible. With a pair of Nike Plus running shoes, you can take out the sole, place the Nike + Ipod transmitter (maybe the size of a quarter) into your shoe. After putting the sole back in, and putting on the shoes, you only need to plug in the receiver to the Ipod, turn on your ipod and run! After each run, you simply press "end workout" on your ipod, and the clock, music, and pedometer stop, and a voice-over tells you your time, mileage, and pace. It is a tremendous idea. Additionally, I have my free account set up on nikeplus.com, so after each workout, I simply plug my ipod back into my computer and the ipod submits my run information to nikeplus.com so that I can track it all online.

To the right is the screenshot of my nikeplus.com account detailing my run today. The first small chart is my test, the middle is my main run (3.35 miles) and the 3rd is my cooldown (.96 miles).

So, today I ran a total of 4.34 miles in 36:38 sweltering heat (91 degrees) with a pace of 8:26 per miile.

My only complaint about the product so far is that you cannot link guests to view my running page on nikeplus.com. Also the "community" section is very limited in its usability. Hopefully these 2 items will be addressed in the near future. But, all things considered an awesome product!

Biceps, Back, Legs, and 2 Hard Miles

I hit the gym at lunch time today for a quality workout. I did hammer curls with 25-30-35, then did "sevens" bicep curls on the cable crossover machine at 40-50-60. I then did sitting curls with the long bar of 50-60-70. Then I did back extensions, then squats of 90-180-270-360. 360 pounds was rough, but felt terrific. I then went upstairs and ran 2 hard miles in 15:03.

Weight = 173

40 Minutes of Men's Indoor Soccer

Drove out to Northboro tonight to play for Spartak in the Men's Indoor Soccer League. We completely outplayed the other team and ended up winning 14-2, raising our team record to 6-0. I scored 1 goal and had 4 assists. Very tiring cardio workout for about 40 minutes. Special thanks to my dad for coming to watch.

Early Morning Chest Workout

For the first time in a few weeks I was able to rise at 6am and hit the gym by 7am for an early morning workout. With the extra time I jumped on the elliptical machine for a mile 10:00. I then stretched a bit, then went straight to the bench. Yeah yeah, usually I finish my day with bench but I changed up the routine a bit today to keep things fresh. I lifted 110, 130, 140 with reps of 15-12-10. I then did cable crossovers at the high, med, and low positions of 20-30. I then did dumb bell press of 40, 45, 50 with reps of 12-10-8. Next I hit the chest press machine for 80-95-110. Lastly, I hit the fly machine for 25-37.5-37.5 with reps of 10-8-6.

I was definitely tired this morning, but nonetheless I showed up and did the work.

Weight = 174 (8 pounds heavier than November 20th, when my skinny ass ran the Philly Marathon. Definitely feel healthier and a ton stronger than I did back then. My target is to stay under 178, yet still develop my muscles, keeping in mind that muscles weigh more than fat)

Shoulders Hard

I was angry today, which helps immensely when lifting. I was lifting hard because of some bad news, yet I know I did not overdo it. I basically did all of my usual shoulder exercises with the exception of shurgs, because I was running short on time. It was pretty good workout and one that was much needed after getting zero exercise this weekend.

Quick Chest Workout

I was a little short on time during lunch so I lifted chest for about 30 minutes. Did assisted bench, dumb bell bench, 2 chest machines, and flys. Sweet.

Bi's & Tri's

Another solid workout today focusing on biceps and triceps. Without a doubt I am noticing a difference in the increased strength in biceps. Though I have working all of the muscle groups equally, I am definitely lifting more on biceps then compared with a few short weeks ago. Triceps also felt good today.

Lifted Shoulders

Lifted shoulders hard today for about 45 minutes. Overhead press machine, 50-60-70, sitting overhead press with dumbbells of 30-35-40, sitting shoulders on bench of 70-90-120, shoulder extensions with dumbbells, 15-10-5 til muscle fatigue, shrugs with bench bar of 70-90-120, and then shrugs of dumbbells with 50-55-60.

Feeling good...

Charlestown & Back

Ran out to Charlestown and back with Adam. Was a damn cold run, that we completed in about 22 minutes. Distance was about 2.8 miles. We were cruising at a decent clip considering the steep hills by the bunker hill monument. Good Stuff.

Weights for 4th Consecutive Day - Back

As you read above, today was the fourth consecutive day of hitting the gym to lift weights. Something I haven't done since probably August of 2005. Because of marathon training in the fall, I rarely lifted on consecutive days, especially not with any intensity. Today I concentrated on back, mainly to give my other muscle groups a bit of a rest. I did 5 back exercises, though I'm a little sketchy on the names of them. I'll have to do a little research. Anyways, my bi's are actually killing me this afternoon. I think in a lot of the back exercises that the bi's are actually used as a secondary muscle group. Either way, they are in rough shape. Had a protein shake when I got back to work, hopefully that will speed the muscle recovery.

Chest Again, Fun Times....

Hit up chest again at the gym today. Got to the gym at lunch time, stretched, then did dumbbell press of 35-40-45. After that I did the sitting chest press machine of 50-60-70. Then did the upright chest press machine where you put free weights on the side. Did 90-100-110 of that, which was most to date. After those fun exercises I hit the crossover cables with the cables positioned high, middle, and low giving the different angles and working different mucles in the chest. Did 20-25-30 with each arm at each of the 3 heights. I then hit the bench press for 130-140-150. Finished off with 50 crunches.

Bi's & Tri's

Got in a nice little 45 minute workout in at lunch time today. I got to the gym, stretched, then did 20-25-30-35 standing dumb bell curls. Then did 40-50-60 nosebreakers with bench press finish on each set. Then did 30-40-50 seated curls off the fixed weight long bar. After that I did 20-25-30 of seated curls. Then hit up the crossover cable machine for some tricep work. I did 40-55-70 on rope pull downs, then did 70-80-90 on bar pull downs. I finished the workout off with long bar curls of 45-55-60. Hurtin today and lovin it.

Lifting Shoulders...

After a couple days off from lifting it was nice to get back in the groove. I lifted shoulders hard for about 45 minutes this afternoon. I got the gym, stretched, then did seated dumbbell shoulder raises of 20-25-30-35, then did seated machine shoulder raise, 40-45-50. Then did standing dumbbell raises of 15-12-10-5-5-10-12-15. Then did shrugs of 50-55-60. After that I did standing behind the back shrugs on the bar machine of 50-90-120. After that I was exhausted, but I managed 50 crunches.

Chest Bump....

Lifted chest at lunch time. After stretching I did 3 sets of dumbbell chest press at reps of 35-40-45. Then I did 50-55-60 on the seated chest press machine. Then I did 150 crunches. Then 50-55-62.5 on the seated fly machine. Then 70-80-90 on the iso-lateral chest press machine. I finished the day with 110-120-130 on bench press. On all of my exercises my 3 sets were pretty much 15-10-8. Got back to work and drank a protein shake so hopefully my muscles will recover more quickly than last week. Good day, hope I'm not too sore tomorrow.

Early 5 Mile Run in 37:18

With an expected high of 52 degrees today, I figured it would be a good day to get in an early morning run. I arrived at Fresh Pond at 7am, and ran 2 easy laps around the 2.5 mile loop. I ran the first in 18:22 and the second in 18:48. I had my trust iPOD NANO with me, which helped the run go by faster. Only issue was my fingers! They almost fell off from the cold temps. Hitting the gym at lunch time to lift chest.

Biceps & Triceps

I had a great workout during lunch today. I hit the gym for 45 minutes, did standing curls (both arms) 25-30-35, then did sitting curls, 30-25-20, then 100 crunches on an incline bench, then nosebreakers each set finishing with benching the bar 10 times, 40-50-60lbs, then pull down curls 20-30-35 with both arms, then cable pull-down tri's, 30-40-50, then "sevens" meaning 21 reps using the long cable bicep bar, doing 7 reps at 3 different grips at 30-45-60, then finished with free weight, long bar (40lb bar) curls with a 5 on each side, making it 50 lb curls. Did 10, 8, and 6 reps respectively. Good lifting day, now I need some protein!

3.25 Mile Run through Downtown

Knowing the NorEaster was making its way to Boston, Adam and I took advantage of the mild weather and sunshine to go out for a 3.25 mile run. It was a good run and both of us felt much better than our previous weekend's journey through Boston. The run took us through the North End, City Hall, Downtown Crossing, Boston Common, Public Garden, Chinatown, Theater District, Financial District, and finally the Wharf before heading back to the North End. Check out the course we took through the city. http://http://www.gmap-pedometer.com/?r=20130

Shoulders & Back to Close Out the Week

I hit the gym at lunchtime again today for some work on my shoulders and back. I did 3 sets of seated overhead dumbbell lifts, 25-30-35, then 8 sets of standing dumbbell raises, 15-10-8-5-5-8-10-15. I was exhausted after the 8 sets, but it felt good. I then did 3 sets of horizontal cable pulls 50-60-70, on the machine that I can't remember the name of. Then did 3 sets of shoulder lifts on a machine with 25's on each side, then closed out with 100 crunches. Not a bad day.

First Day Lifting Chest

Continuing my first week of regular lifting, I chose to work on the Chest today at lunchtime. I did dumbbell press with 30-35-40, did 3 sets on 2 different seated chest press machines, did 3 sets on a fly machine, then 130-140-150lbs on the assisted bench. Chest has always been my weakest muscle group. Hopefully I can start putting up more weight in the coming weeks.

13-2 Men's Soccer Victory

The Spartak Men's Soccer Team dominated a clearly undermatched opponent tonight, winning 13-2. I played about 15/25 minutes in the first half, then 20/25 minutes in the second half. We thought the game would be much tougher as 2 guys on the other team had on USA - Massachusetts Olympic Development Program (ODP) shirts on, but we still handled the other team with ease. At this very early point in the season, there is much to excited about given the talent of our team. Great workout tonight too.

Making a Routine of it....

Hit the gym for the second consecutive day, quite an accomplishment knowing my recent history. I got on the treadmill, walked .2 at 3.5, then ran .8 at 7.0, then ran .5 at 8.0, then ran the last .5 at 8.5, finishing the 2 mile run at some unimpressive time. Felt pretty decent though. After that I lifted biceps and triceps for about 40 minutes.

Weight = 173.5

Back the Lifting Grind

After weeks of little to no lifting, I got to the gym this morning, got on the elliptical for 10 minutes, then lifted shoulders for about 45 minutes, then finished with 100 crunches. Felt good getting back in the gym, but I need some tunes to improve my workouts and decrease noise distractions.

Weight = 174 (Gained about 6 pounds since November's Marathon)

25 Minute Run through Downtown Boston

Adam and I went for a 3 mile run through downtown Boston today that took about 25 minutes. It is sort of liberating to be able to run without the dependency of wearing a watch like in my marathon training days. We were able to enjoy the warmer temps without having to worry about our pace or running long enough.

The route is here : http://www.gmap-pedometer.com/?r=11865

First Men's League Soccer Game: 9-3 Win Against Brazilians

We won our Men's league soccer game tonight 9-3 against the previously undefeated Brazilian team. According to our coach this team also won the Acton Indoor Men's league last session and went undefeated in that league. Seeing the kids walk on the field I knew it would be difficult. The first half certainly proved to be that difficult as we reached halftime leading only 4-2 in a hard fought game. In the second half, the Brazilians scored right away to make it 4-3 giving them great momentum. However, after that we woke up and scored 5 unanswered goals to win 9-3. I played about 15 minutes of the first half, and all 25 minutes of the second half. It was a very tiring game, but great exercise.

1 Full Set of Tennis Against my Brother in about 45 Minutes

Scott and I took to the tennis courts here in Costa Rica for a full set that took about 45 minutes. I ended up the winner today by a score of 6-5 (we didn't play a tiebreaker). It was great exercise, especially in the morning humidity with temps in the 80s. What beautiful weather.

45 Minutes of Soccer - Blogging from Costa Rica!

From the beautiful land of Costa Rica, I am here to blog and tell my fellow friends and fans alike that I got in a full 45 minute game of pick-up soccer with some Costa Rican natives. I'd like to say that us Americans (me and my 2 brothers) played exceptionally well and held our own against the natives.

First Hard Run in Over a Month

After little to no running outside of playing soccer in the past 5 weeks, I finally hit the streets tonight for a hard 2.5 mile run with my roommate Adam. For those of you who don't know Adam, he ran track at Bentley for 4 years, and garnered "All-American" honors in the 800 his Junior year when he ran a blistering 1:52 800. To put that into perspective, that is essentially running 2 back-2-bacl 51 second splits in consecutive 400s. My fastest single 400 time in 8 years of running was a 50.8

Living in the North End now, we chose a run that took us from our apartment, now North St, down Commercial, over the bridge to Charlestown, and a loop around the neighborhood before coming back. We were trucking at around a 7:15 mile pace, which brought us home in 18:40. It was certainly cold during the run, but a good workout. Temperature was 29 degrees during the run.