4 Mile Beach Run

4 Mile New Year's Eve Beach Run

Sara and I went down to our family house in Santa Rosa Beach, Florida for a few days leading up to New Years, which provided me with a great opportunity to run outside in nicer weather for my last run of 2007. While beach running is more difficult than asphalt, I couldn't give up the opportunity to running down by the ocean. The morning temps were in the high 50's when I left the house and started the trek to the beach. I went my normal route on the beach and turned around at 2 miles and headed back.

I ended up finishing the 4.2 mile run in 33:41 for an average pace of 8:01/mile. I am actually pretty happy the pace was that fast considering the quicksand that I was running in during some parts of the run.

http://www.gmap-pedometer.com/?r=1529011 - Details of the running route

10K (6.2 mile) Treadmill Run in 47:04

10K (6.2 mile) Treadmill Run in 47:04

I finally got back into the swing of things yesterday after a long 10 day layoff from running. I wanted to get back on the treadmill again today knowing that I want to start 2008 on a good training routine. I started nike plus with a 10K goal and also started the treadmill at 7.5. I gradually worked the speed up to about 8.2, then finally finished the last 500K on 10.0 speed. I ended up finishing the 10K (6.2 mile) run in 47:04 for an average pace of 7:33/mile. According to nike plus, I burned 856 total calories.

Half Marathon in 2008 or Bust

Half Marathon in 2008 or Bust

Using the Nike plus website, I entered a New Year's resolution to complete a half-marathon in 2008. If I don't succeed, I will make myself run a full marathon in 2009.

A couple of ideas for Half Marathons in '08:

3/2/08 - Seaside Half Marathon & 5K - Santa Rosa Beach, FL. (we have a house there)
4/21/08 - BAA Marathon - Hopkinton, MA. (I'd run 13/26)
4/27/08 - La Jolla Half Marathon - La Jolla, CA.
10/11/08 - BAA Half Marathon - Boston, MA.
10/19/08 - Denver Half Marathon - Denver, CO.

5K Treadmill Run in 24:26

5K Treadmill Run in 24:26

I had to get back in the swing of running today after 10 days off in a row. I had not taken this many days off since sometime in mid-summer. Either way, it was great to get back on the treadmill though I must admit I was dreading the run after the long layoff. I ended up running 5K (3.11 mile) in 24:26. I burned 428 total calories.

Nike Amp +

Nike Amp + for My Birthday

So, I got the latest Nike plus accessory today for my birthday. It is a remote control for the nikeplus system and also a digital LED watch. It is both fashionable and functional and I'm excited to try it. If you haven't checked it out, look for the Nike Amp + here: http://www.nike.com/index.jhtml?l=nikestore,home#l=nikestore,home,_pdp,cid-1/gid-161927/pid-161926&re=US&co=US&la=EN

5K Treadmill Run in 22:33

5k Treadmill Run in 22:33

Went downstairs to run only about 15 minutes after eating dinner tonight. I probably should have waited a little longer, but I wanted to run before it got too late. I went down with the intention of running 2.5, but decided that I might as well up it to 3.1 (5K). With that in mind, I started the treadmill fast at 8.5, then gradually sped it up, finishing the last half mile of the run on 10.0 (6:00/mile pace). The run shattered my previous Nike Plus 5K record of 22:40. I ended up finishing the 5k run in 22:33 for an average pace of 7:14/mile. According to nikeplus.com, I burned 428 calories.

5 Mile Treadmill Run 39:21

5.23 Mile Treadill Run in 39:21

Had the good ol' noreaster hit Massachusetts today, so Sara and I spent the day doing chores and errands around the houe while also relaxing. It was a good opportunity for me to get downstairs for a 5 mile run with the hopes of continuing to get into better shape and also work on the 50 mile challenge that Stephen set up on nikeplus. The 5 mile run today ended up being my quickest yet, even though I put the incline up to 1.0 for the duration of the run. I ended up finishing the 5.23 mile treadmill run in 39:21 for an average pace of 7:31/mile. According to nike plus I burned 719 total calories.

5 Mile Treadmill Run

5.05 Mile Treadmill Run in 40:35

Was a bit tight on time tonight, but still decided to get in a run on the long side. The Celtics game was on so rather than listen to music I put on the game, which helped the run go pretty quickly. I started the treadmill out around 7.2 and slowly inched it up to 8.5 for the last half mile or so. Over the first couple of miles I was a bit stiff, but after stretching out around mile one and getting into a comfortable stride I was able to bang out the full 5 mile run without too much of a problem. The propel water helped too. I ended up finishing the 5.05 mile treadmill run in 40:35 for an average pace of 8:01/mile. According to Nike Plus I burned 695 calories.

2.01 Mile Treadmill Run in 15:02

2.01 Treadmill Run in 15:02

Got downstairs tonight for a quick 2 mile run on the treadmill. I wasn't feeling all that energetic after a long day and already lifting shoulder, but I wanted to get the work in. I started at 7.5 and ultimately got it up to 9.5 for the last 3/4 mile or so. I ended up finishing the 2 mile treadmill run in 15:02 for an average pace of 7:27, with 277 calories burned.

Lunchtime Shoulder Workout

Shoulder Workout at the Gym

Hit my favorite place, Today's Fitness in Burlington, MA for a shoulder workout at lunchtime today. I wanted to get in a decent lifting workout with all the running I have been doing lately and today was a good opportunity with no scheduled meetings between 11am - 2pm. I only went from about 12-1, but it's always a pain rushing right to the gym after a meeting or rushing back to catch the start of one.

I started off in the free weight area with some stretching after I dropped a 10 pound plate because my hands were slippery! My first exercise were standing shoulder dumbbell raises of 25-20-15-10. I then did sitting overhead shoulder dumbbell raises of 35-40-45. I also did dumbbell shrugs of 55-65-75 lbs. Afterwards, I did long bar lat raises of 50-55-60. I finished the day off with machine assisted overhead press of 65-75-85.

Not great in terms of weight, but I did get the work in and feel good about it.

Weight = 184

4 Mile Treadmill Run

4.02 Mile Treadmill Run in 31:25

Went down to our finished basement this afternoon with the expectation of putting in 3.5 miles, but hoping for closer to 4 miles. I started the treadmill off at 7.5 and gradually raised it every mile by about .5. I finished the run pretty hard with some sprinting. I ended up completing the 4.02 mile run in 31:25 for an average pace of 7:48/mile. I burned 553 calories.

2 Mile Treadmill Run

2.07 Mile Treadmill Run in 15:50

Wasn't feeling great yesterday, so I took another day off from running. Probably a good idea considering I've really gotten back into the swing of things over the last week or so. This morning I decided to go for a 2 mile run at a slower pace to try and switch up my recent pace. I started out the treadmill at 7.2, then gradually raised it to 8.5. With 400 meters left, I raised the treadmill gradually up to 10.0 (6:00/mile pace) and finished hard. I ended up finishing the 2.07 mile run in 15:50 for an average pace of 7:37/mile. According to Nike Plus, I burned 285 calories. A nice, comfortable run!

5K Treadmill Run in 22:40

5K Treadmill Run in 22:40

Got home tonight and got in line for the treadmill as Sara wanted to walk on the treadmill first. After she was finished I headed downstairs with the expectation of getting in a solid 5K run. I wanted to start off at a good pace rather than working out of a hole, so I starte right away at 7.5, and raised it within the first mile up to 8.0. I eneded up running mile 2 and 3 between 8.0 and 9.5 (sub 7:30 pace). In the last half mile I was starting to feel it, but kept up the speed with the desire to challenge my existing 5K record. The good news is I ended up breaking the existing record and lowering the time to 22:35. I finished the full 5K run in 22:40 for an average pace of 7:16/mile with 429 calories burned. I'd attribute my good time to a combination of having a day off yesterday, getting back into running and being motivated, and some good nikeplus music to push me to the finish.

Top Tips for Taking a Running Recovery Day

Top Tips for Taking a Running Recovery Day

Days off during running training are as important as the workout days. Here are some important tips to remember when taking a day off from race training.

1) Limit Running - This is what your day off is all about. Rest your legs and mind so that you can start your next workout day with a clear mind and rested body.

2) Cross-train - Cross training is a great way to stay in shape, feel good about yourself, while giving your legs a rest from the usual strain from running. Biking, weight lifting, swimming, jump rope, pilates, and yoga are all great options

3) Eat Well - Continue to eat healthy foods and those high in protein so that your body will be prepared for your next high energy workout. Don't use your off-day to pig out on snack foods. Everything should be in moderation!

4) Spend Time with Friends & Family - Running is time-consuming and your friends and family have probably realized it. Spend your off day catching up with the friends and family that are understanding of your schedule.

5) Pick Your Next Race! - Spend your off-day researching upcoming road races in your area. This will keep you motivated and have you anxious for your next running workout.

2.01 Treadmill Run in 14:22

2.01 Mile Treadmill Run in 14:22

After work this evening I got home and decided to get in a run before eating dinner. After changing and heading downstairs, I decided first to recalibrate the nike + system to be more accurate. After calibrating it last night, I realized I overcalibrated it, so it was actually saying I was running faster/further than I really was. After adjusting it tonight and starting on a 2 mile run, I realized I under adjusted it again. So, I was running at a 7:30 pace according to the treadmill, but the nike plus system was only saying about 7:44.

I ended up finishing the 2.01 mile run in 14:22 for an average pace of 7:07 per mile. My first mile was in about 7:20ish, so my second mile ended up at 6:54 which broke my nike plus mile record again. I ended up burning 277 calories.

5.01 Mile Treadmill Run in 38:23



Went downstairs to take my second run on our new treadmill. I wanted to see if I could get in 5 solid miles and challenge the time of 40:54. The good news is that I finished the 5 mile run in 38:23 and it registered on the challenge I have with Scott. The bad news is that before the run I recalibrated the IPOD because it had me running slower than normal, but now I think it is actually calculating me going faster than normal because after 5.01 mile run, the treadmill only said 4.86 (which you'd think the treadmill is the gospel truth). I worked hard by ranging the treadmill speed between 7.5 - 8.5 for the entire duration of the run. I ended up finishing the 5.00 mile run in 38:23 for an average pace of 7:40/mile.

First Run on Our New Costco Reebok Treadmill

First Run on Our New Costco Reebok Treadmill - 5K in 26:13

Sara and I are excited to announce that my father gave us on a sweet Reebok Treadmill for our Christmas present. Since we do not have gym memberships in the area, this is a great alternative and certainly adds an element to convience when working out, especially during the prolonged cold New England winters.

After spending about 6 hours getting the bleeping thing set up yesterday, I finally got my first run in on the treadmill today. I decided to go for a easy 5K and test the whole experience out. I must say, the treadmill is high quality and shock absorbers really help you get a little extra bounce in each stride. I finished the 5K (3.11 miles) in 26:13 for an average pace of 8:25/mile. Didn't have to break much of a sweat, which was great.

1.01 Mile Treadmill Run in 6:59

Mission accomplished. I made it to the gym today with the intension of getting in a run on the treadmill to break my existing nike + mile record of 6:57. well, I didn't beat it by much, but I lowered it to 6:55 by running 1.01 miles in 6:59. I'm proud of myself for hammering out a fast run on a treadmill with little motivation besides doing it for my own happiness. Hopefully bigger goals are on the horizon with a Louisville marathon next year? Stay tuned...

Weight = 183

2.03 Mile Treadmill Run in 16:23

Got to the gym early this morning for a treadmill workout and some weight lifting. After I stretched out I decided to run 2 miles on the treadmill before heading downstairs to lift weights. I ranged from 7.0 - 8.5 on the 2 mile run, and ended up finishing it in 16:23 for an average pace of 8:04/mile.

After the run I headed downstairs and lifted weights for a little while. I focused mainly on shouders, though I got in some chest and ab work as well. Good pre work workout.

Weight = 184

5 Mile Thanksgiving Day Run

Woke up at 7:15am this morning and was out the door by 8:30 for a planned 5 mile run to set the benchmark on the 5 mile challenge Scott and I have going on nikeplus. The temps were mild for MA in November (50 degrees) as I started on the run. There were quite a few hills along the way and I stopped about 4 times (including once to stretch), which I'd like to cut down on. I ended up running down to the Ashland State Park, ran about 1/8th of a mile of it, before turning around and heading back.

I ended up finishing the 5.01 mile run in 42:25 for a pace of 8:28/mile. As far as the 5 mile challenge goes, I set the barometer at 42:10. I must admit I finished really hard to try and bring down the time and was really huffing and puffing during my recovery.

3.12 Mile (5K) Treadmill Run in 24:19

Got to the gym again today at lunchtime for a good treadmill run and shoulder workout. I started out the treadmill on 7.5, moved it gradually to 8.0, where I finished. I ended up finishing the 3.12 mile run (5K) in 24:19 for an average pace of 7:47/mile. The best mile pace I've put together on a longer run in quite some time.

After the run I headed downstairs to work on shoulders. I did a few exercises before calling it a day.

Weight = 183

3.22 Mile Treadmill Run in 26:20

Sara and I decided to try out a new gym this morning in Natick. The place that we checked out is called Suburban Athletic Club. While it has a lot of nice amenities, the place is certainly outdated, more family oriented and thus generally older, and also more expensive than other clubs in the area. As such, I don't think we'll be going for full memberships there.

Anyways, while Sara was doing pilates and swimming, I hit the treadmill for a 3.22 mile run and did biceps and triceps. The treadmill was an older style, but it did have quite a bit of bounce to it. I ended up finishing the 3.22 mile run in 26:20 for an average pace of 8:10/mile. After I finished up running, I headed downstairs and tried out some of the weight machines and equipment. I primarily worked on biceps and triceps for the duration of the workout. After finishing up I hit the steam room (again nice amenity), and then hit the showers.

Weight = 184

2.52 Mile Treadmill Run in 20:33

Decided to hit the gym today for another run. After stretching out and starting out with a brief walk I got down to business. I didn't have a whole lot of time for a long run, so I only ended up running 2.52 miles in 20:33 for an average pace of 8:09/mile. After I finished up the run, I went downstairs and worked on shoulders by doing a few exercises.

Weight = 184

3.00 Mile Treadmill Run in 25:15 + Chest Workout

Got to the gym at lunchtime for a decent run and lifting workout. I started out on the treadmill w/ my nikeplus and did mile 1 at 7.0, mile 2 at 7.5 and mile 3 at 8.0 and 6.5 (I start getting tired). I finished the 3 mile run in 25:15 for an average pace of 8:24/mile. I ended up burning about 460 calories. After the run, I stretched and headed downstairs to lift. I started on the flat bench and did dumbbell press at 35-40-45. I then did cable cross-overs at low and med heights at 30-35-40. I then finished with lat pull downs of 80-90-100.

Weight = 184

2.19 Mile Neighborhood Run in 18:02

Ran 2.19 miles today in 18:02. Like a few weeks ago, I had plans to get in a longer run, but around mile 2 I really felt like crap. I headed home and finished the 2.19 mile run in 18:02 for an average pace of 8:14/mile.

2.06 Mile Treadmill Run in 16:45

I had great intentions of getting in a full 5K run on the treadmill at the gym this morning. I started out at an ok clip, stopped for a little bit to stretch and forgot to turn the nikeplus off, so it threw off my time a bit. Regardless, I got a little over 2 miles and then lost the desire. I ended up finishing the 2.06 mile run in 16:45 for an average pace of 8:07/mile.

Afterwards, I lifted biceps for a while.

Weight = 184

Chest Workout

Got to the gym at lunchtime for a chest workout. After stretching I started with cable crossovers at the high and low levels. At the low level, I did 30-35-40. At the high level I did 35-45-50. I then lat pull downs of 90-100-110. I then did assisted bench of 130-135-140. I finished with flys of 40-50-62.5.

2.02 Mile Treadmill Run in 16:31 + Shoulders

Felt a little better today, so I decided to start my workout off with 2 miles. I ended up finishing the 2.02 mile run in 16:31 for an average pace of 8:10/mile. After cooling down, I went downstairs and lifted shoulders for awhile. Exercises included shrugs, sitting shoulder raises, assisted shoulder raise bar, and dumbbell shoulder raises.

Weight = 183

1.64 Mile Treadmill Run in 12:40 + Biceps

Got to the gym at lunchtime today, but didn't feel so great. I still decided to give it a go on the treadmill and see what I could do for a couple of fast miles. I ended up running the 1.64 miles in 12:40 for an average pace of 7:42/mile before deciding that my legs were not cooperating today. After the workout I went downstairs and did quite a few bicep exercises before calling it a day.

Weight = 183

2.86 Mile Treadmill Run in 22:45 & Bicep Workout

Got to the gym at lunchtime today with the idea of banging out more in the range of about 5 miles. I jumped on the treadmill, got it going up to 7.5 and started hitting the mileage. Around the 15 minute mark, I started stressing about some stuff I had to accomplish at work, which also coincided with some fading confidence in my ability to run a hard 5 miles pain-free. So, I reset my sights on a shorter distance. After raising the speed to 7.6, 7.7, I then decided to really hammer home the last 1/2 mile. I ended up raising the speed between 9.2-10 for the final half mile, which really brought down my mile pace. I ended up finishing the 2.86 mile run in 22:45 for an average pace of 7:56/mile with 412 calories burned.

Afterwards, I went downstairs and did long bar curls and long bar raises. After that I was pretty much spent and called it a day.

Weight = 182

3.14 Treadmill Miles in 24:38 + Bicep & Tricep Work

Made it to the Gym at lunchtime today with the intention of getting in a decent run and continuing my cardio work as of late. I jumped on the treadmill, stretched and started running at 7.2 for a little bit. I increased it little by little and by the 2.0 mile mark I was up to 8.5. I ended up deciding to run the same exact distance as yesterday. I finished the 3.14 mile run in 24:38 for an average pace of about 7:51/mile. I burned 488 calories.

After the run I walked downstairs and decided to work on the biceps and triceps a bit. I did standing hammer curls of 30-35-40. Afterwards, I went to the machines and did rope tricep pull downs of 40-55-70, and curl bars of 40-55-70.

Nice workout.

Weight = 182

3.14 Better Miles in 24:49

Haven't been working out much lately with everything going on, but I still decided to get outside and get a bit of exercise. I didn't plan on running exactly 5K, but once I got about 2 miles completed I figured it would be a good goal and help push me towards the finish. I kept a pretty constant pace and pushed it at the end to try to turn in a sub 25 minute time. I ended up finishing the 3.14 mile neighborhood run in 24:49 for an average pace of 7:52/mile.

50 Minutes of Soccer in a 2-2 tie

This afternoon my BSSL Men's Team, Sparktak FC faced another team is division One, Sports Identity. With my Father-inlaw in attendance, I started at my customary right defender position. After going ahead 1-0, our stopper had an "own goal" on a header he erroneously redirected into the back of our own net. I played about 35 minutes of the first half. With the tie knotted up at 1-1 at halftime, we came out for the second half determined to gain a full 3 points. We went ahead early in the second half when Caley caught the opposing goalie out of position on a difficult angle shot. Not long after (around minute 60), I went in for a 50-50 challenge and sprained my ankle pretty badly. I ended up coming out and went in once more but only at about 70%. I ended up playing about 50 minutes of fast paced soccer in 80 degree heat. Not a bad cardio workout.

1.65 Slow, Crappy Miles Around the Neigborhood

Been a long week so far in terms of workload and stress at work and starting grad school and being up late at night. However, I felt compelled to get outside and get in a run to keep the blood flowing. I decided to run loops around our neighborhood, with the idea being that it was convenient when I was ready to stop because I'd only be 1/2 mile at most from the house. However, this also made me extremely complacent during the run and let me ending early. After just over 2 laps, I quit the run. The total distance was 1.65 miles in 13:08 for an average mile pace of 7:56/mile.

1.90 Otis Miles in 16:30

It was cold this morning waking up in Otis to the first signs of fall approaching. the temps were in the high 40's when I stepped outside at about 7:25am this morning. I ended up running from our house, all the way down to the end of Harrington Woods (our subdivision), before turning around and heading back.

According to google pedometer the trek was about 1.90 miles. The run was hilly, and I was running at a leisurely pace, so I'm guessing I ran it in about 16:30.

Map of the run: http://www.gmap-pedometer.com/?r=1323549

2.28 Captain Eames Miles in 18:47

Wasn't feeling too great after a couple of afternoon Captain & Cokes this afternoon, but I still decided to hit the local roads to get a bit of exercise. I left the house on this nice evening of about 67 degrees w/ the sun going down. I proceeded to run 3 loops around Captain Eames & Cedar before running back to the house. I finished the 2.28 mile run in 18:47 for an average pace of 8:12/mile.

Pretty sad that I was dogging it towards the end of a run of less than 3 miles, but that is what happens when you don't put in a run for a week.

Mid-day Bicep & Tricep Workout

Got to the gym today for a bicep and tricep workout. After stretching I did standing bicep hammer curls at 25-30-40. I then used the curl bar to do nosebreakers at 50-50-60 w/ bench press finish on the sets. Afterwards, I did long bar bicep curls of 55-65-70. I then did tricep press of 50-60-70-80. I finished the workout with bicep rope pull downs at 10-20-30.

Weight = 182

3.21 Miles on the Treadmill in 23:35

Hit the gym at lunch-time for a planned treadmill run and short back workout. I stretched out and walked a bit on the treadmill before starting my nikeplus. I ended up running 5.02 kilometers (3.21 miles) in 23:35 for an average pace of 4:41/km. This time is not very far off my fastest 5K, so that was good news. According to the treadmill, I burned 507 calories.

After cooling down a bit, I went downstairs and worked on back. I did 2 handed dumbell raises for my upper back of 25-30-35, then did sitting cable rows of 60-80-90.

Weight = 181

Lunch-time Shoulder Workout

Made it to the gym again at lunch-time, this time for a shoulder workout. After changing and stretching out, I did 25-15-10 lb dumbbell standing shoulder raises, 60-70-80lb shoulder shrugs, 135-145-135 sitting overhead bench, 65-75-80 on shoulder long bar raises. Not a bad workout for 40 minutes.

Weight = 181

2.01 Mile Run Around Ashland in 16:53

Went for a nice little run around the neighborhood in Ashland tonight. The temps were in the low 60s when Sara and I hit the streets tuning into our respective Ipod Nanos. I rocked out to a little Trevor Hall and pounded out just over 2 miles in 16:53 for an average pace of 8:22. The run wasn't all that fast, and I didn't feel that well, but the key is getting the work done.

Lunch-time Bicep Workout

Got to the gym at lunch time for a strict bicep workout. After stretching out I did cable machine curls at 60-70-80. I then did cable pull downs of 40-30-20. I then moved over to free weights and did standing hammer curls of 30-35-40. I finished off with long bar curls of 50-55-60.

7.53 Miles in 1:11:27

I arrived home tonight knowing that I wanted to get in a long run. I left the house at 6:15 with the expectation of running about 6 miles. I ran all the way down to the Ashland Resevoir, ran around the entire perimeter of the resevoir, and then made my way back to the house. Towards the end of the run I felt a few tweaks in my calves, thinking I might cramp up, but I was able to avoid it.

I ended up finishing the 7.53 mile run in 1:11:27 for an average pace of 9:27.

Lunchtime Chest Workout

Got to the gym at lunchtime for a quick chest workout. After stretching out, I did 40-45-50 lb dumbbell chest press. Then, I did cable crossovers at high, med, and low heights at 40-30-20 lbs. I then did machine assisted chest press at 70-90-100.

Weight = 181

Evening Outdoor Coed Soccer Game

Played in a 7pm Outdoor coed soccer game this evening. We only had one girl show up, so we had to play one person down, thus making things quite interesting. We ended up on the losing side by a score of 4-10, but I must say it was a good workout. I probably played about 30/50 minutes.

Morning Shoulder Workout

Hit the gym this morning for a good shoulder workout. I got off the exit in Bedford at 8:10 this morning, with a good 50+ minutes before needing to be in to work. So, I decided to hit the gym right away and get in a solid workout. After working biceps and triceps a bit last week, I decided to start this week off with shoulders. After stretching out with a 10lb plate, I went to work.

I did 20-15-10-5 of standing dumbbell shoulder raises. Then, I did 40-35-30-25 of sitting overhead dumbbell press. I then did seated, machine assisted shoulder overhead press of 60-65-70. After that I did seated, machine assisted flys of 40-50-60.

Weight = 181

3.34 Mile Treadmill Run in 29:08

Temperatures were in the low 90s at lunchtime today, which was not conducive to going for a mid-day run. Instead, I decided to hit the nearby gym for a decent treadmill run. I ended up running 3.34 miles in 29:08, before finally slowing down to a stop.

After the run, I went downstairs and worked on biceps and triceps. I did sitting tricep press, standing dumbbell hammer curls, standing longbar curls, plate raises, and nosebreakers.

Weight = 181

Leisurely 1.12 Mile Run in 12:19

Went for a nice, slow run with Sara tonight. We left from the house, exited the neighborhood, and then ran down to the local firestation and back. The run was relatively flat, and the temps relatively cool. It was a nice run after some of the faster runs from the past few weeks. I finished the 1.12 mile run in 12:19.

2.57 Mile Run in 19:42

I got outside tonight after work and went for a pretty tough 2.57 mile run. It was fairly humid, but I was feeling the need for a run. Once I hit the roads I was not feeling as well physically as I thought I was, though I tried to keep up a pretty good pace for a while. I ended up finishing the 2.57 mile run in 19:42 for an average pace of 7:38/mile.

Shoulder Workout

Made it to the gym again today for a shoulder workout. I did standing dumbbell raises, sitting dumbbell raises, assisted bench should press, plate raises, and shrugs.

Weight = 180

Bicep & Tricep Workout

Made it to the gym at lunchtime and got in a decent bicep and tricep workout. I did standing dumbbell hammer curls, standing long bar curls, tricep V bar pulldowns, tricep rope pull downs, tricep push machine, and long bar raises.

Weight = 179

Bridge of Flowers 10K

Well I finished. The weather was beautiful with the temperature in the low 70s at the start line for the race. I edged a bit closer to the front this year in hopes of cutting off the precious seconds lost after the gun goes off, but before crossing the start line. This paid off with only losing 5 or so seconds before I was able to start running. I took the first 2 miles relatively slow at a measured pace, guessing in the 8:00 minute/mi range.

Crittendon Hill, as I mentioned last year is always harder than you remember it the year before. I knew it was about 2/3 of a mile straight up hill, but you tend to forget what running straight up a hill is like, unless you train for it. I didn't. Needless to say I was on a slow jog/fast walk for a good deal of this mile. In comparing my time to last year, I think this is where I lost a majority of the minute vs. last year's time. In the weeks leading up to last year's race, I ran a 10 mile training run along with a couple of 5 mile training runs. This year, the longest I ran was about 4.5 miles.

After getting to the top of Crittendon Hill, the road leveled out, but I was still laboring from a tough hill. The only good part about this section (mile 2.5-3) was that it was heavily shaded and largely downhill. I started to pick things up a bit on the last few miles and according to my nikeplus splits, was hitting in the low 8's for mile splits.

At the finish, I was contemplating finishing hard, but I was borderline ready to puke. Also, right after crossing the iron bridge I noticed the clock read 49:35 or so, giving me enough time to finish the last .1, under 50 mins, so I jogged across the finish.

So I ended up with a time around 49:51 or 49:52 based on my when I think I crossed. Not as good as previous years, but a time I'm satisfied with given my lack of significant training over the past few weeks.

2007 Bridge of Flowers 10K Tomorrow

Tomorrow I run the Bridge of Flowers 10K (www.bridgeofflowers10k.com) for the 3rd consecutive year in a row, fourth time overall.

2002: 49:38
2005: 49:43
2006: 48:48
2007: ?

I can tell you this year I am in the worst shape when compared with previous years. Leading up to last year's race I went for several long runs. This year, I've topped out at about 5 miles. So, with all of that said, I still have a goal tomorrow of breaking 50 minutes. Realistically, I am thinking I will really finish in 51-52 minutes, but ya never know til you run it. So, we'll have to see what happens.

Another 3.38 Leisurely Run in Ashland State Park

Sara and I once again hit the Ashland State Park for a run around the perimeter. This time we jogged most of the resevoir perimeter without walking. We finished the 3.38 mile run in 42:02 for a pace of 12:24/mi.

After the run we had an awesome swim in the very refreshing resevoir. The water temp must have been in the high 70s. Very comfortable.

Good Lunchtime Shoulder Workout

It has been way too long since a good weight lifting workout. Today I finally got to the gym after finding an hour in my day that didn't have me running off to meetings or answering client emails. Once at the gym I did lat pull downs, standing dumbbell shoulder raises, sitting dumbbell shoulder raises, plate lifts, and situps.

Weight = 181

Slow 2.16 Mile Run in Ashland State Park

Sara and I took to the Ashland State Park for a leisurely jog around the perimeter of the lake. We ran quite slow and actually walked a bit, at which points I would turn the ipod off altogether. It was a beautiful evening and a good opportunity to get a little bit of exercise without the stress of the hard runs I usually make. We finished the 2.16 mile run in 26:36 for an average pace of 12:18/mi.

2.0 Mile Run in 15:46

So, a couple of things have happened in thelast week or so. One, the sensor in my nike plus shoes finally died after logging over 150 miles. Second, my old red Nike Plus Moire shoes ripped, not to mention they have over 200 miles of running and are 2 years old. So today, I finally gave in and got a new pair of Nike Plus shoes, and a new nike plus sensor. While at the Nike Outlet today I checked out other shoes, but I ended up seeing a pair of blue Nike Plus Moire's for $39. That price is pretty amazing considering I bought my red ones brand new 2 yrs ago for $110. Needless to say, I couldn't resist and ended up getting them.

So, tonight I hit the road in hopes of running a "fast" 2 mile run. I picked a flat course near the house and took care of the first mile in a real fast time of 7:03. After starting this fast, I backed off considerably and ended up running my 2nd mile in 8:43. It was definitely hot out, and not particularly comfortable, but I'm glad I got out to log a couple more miles. I ended up finishing the 2.00 mile run in 15:46 for an average pace of 7:51/mile.

4.01 Mile Run in 34:27

Temps were in the low 90s this afternoon before giving way to the 80s this evening. I decided it was a good opportunity to get in a run before the weekend, even though it was a bit warm.

After leaving the house I ran through the neighborhood, up Cedar, down Eliot, all the way to the Ashland Northeastern campus. It was there that I turned around and headed back. The run had quite a few sizeable hills, not too much shade, and narrow roads, making for a tough run. I finished the 4.01 mile run in 34:27 for an average pace of 8:34 with 540 calories burned. Paula Radcliffe told me I ran my fastest mile today, but I can't believe it, she must have been smoking crack.

After this run, the race against Scott to 50 miles is as follows:
Me = 21.55 miles
Scott = 8.69

Jump on it bro!

Lunchtime Shoulder Workout

Decided to hit shoulders today after taking a hiatus for a few days.

I started out with standing dumbbell raises of 20-15-10. Then, I did seated dumbbell overhead raises of 35-35-40. After that, I did seated overhead raises of 50-65-80. I finished off with plate lifts of 25-35-35.

Weight = 180

Lunchtime Chest Workout

Decided to get it going early this week. One thing I hate about the gym in the summer is the number of people. You would think nice weather would drive people to exercise outside, but yet the gym is packed all summer long, I suppose with college kids.

Anyways, I started with dumbbell press of 35-40-45, I did sitting assisted chest press of 85-95-105. I then did assisted bench at 135-145-155. I did seated butterfly of 45-55-65. Finally, I finished with lat pull down of 100-110-120.

Weight = 180

2.07 Mile Run in 15:35

Tough, fast, tiring 2 mile run describes my trek this morning. I averaged 7:31/mile and burned 278 calories for just over two miles. I decided to go short this morning because I felt the need to get the fast twitch muscles moving again, I would have preferred to run about a 5K, but I was pretty much exhausted after these two miles with a few rolling hills. All things considered, I'll take it. I will get back to pounding the pavement for longer mileage some time later on in the week.

7.02 Mile Run in 1:08:33

This was my longest run since I attempted the Boston Marathon back in April. After having 4 beers this afternoon, I hardly thought running was in my cards for the evening. But, with nothing better to do and feeling a need for some exercise, I decided to hit the roads for a run.

Rather than stick to the roads for the entire run, I decided that it was a good opportunity to run back down to the Ashland resevoir and actually run around the perimeter of it. It took about 2 miles to get down there, the run itself was about 3 miles around the resevoir on very diffiult terrain in close to dusk, and then it was 2 very hard uphill miles back to the house. Though the pace was slow and I really cramped up towards the end, I think this was a necessary run as I continue to prepare for the Bridge of Flowers 10K in August.

I ended up finishing the 7.02 mile run in 1:08:33 for an average pace of 9:45/mi. I burned 945 calories according to nikeplus. Check out the screenshot above.

PS - This is my 200th post on Blogger.

3.15 Miles Around the Neighborhood in 26:12

I'll tell you what, I have been remarkably sore since Tuesday night's 5+ mile run. My quads took a tremendous beating on those 3 major hills, and I have been paying the price the last few days. In fact, walking down stairs on Wed, Thurs, Fri. just absoutely killed. I am finally just getting over it, but not over the twisted ankle I got in last Saturday's soccer game.

So, waking up this morning I decided to hit the pavement for a few miles knowing that Scott is going to get in at least one run this weekend. Like I said earlier, the quads and ankle were still hurting pretty bad, but I think a short run was exactly what was needed to loosen the muscles up. I conciously avoided hills and decided to go 2-3 miles. So, all things considered things worked out pretty well. I completed the 3.15 mile run in 26:12 for an average pace of 8:18. I burned 424 calories in the process. I can live with the 8+ pace knowing that I never turned it on at the beginning or the end in trying to push things. Had I, I maybe could have gotten subs 8:10 pace, but no big deal.

I have a 10K on the horizon, but it isn't until August. So I've got a bit of time to ramp up.

In the challenge Scott and I have to 50 miles, I'm currently up on him 8.43 to 5.43

5.28 Mile Run in 46:22

This was my longest run since May 25th (over 1 month ago). All things considered I felt pretty good, which is a relative statement. About 45 minutes before my run I ate half of an individual sized pizza at Bertucci's. Needing to get some exercise, I decided to hit the road, especially since Scott just challenged me to a 50 mile race on nikeplus.com.

I hit the road tonight at 7:40pm in 70 degree temps with considerable humidity. I started off way too fast, mostly due to a little bit of adrenaline and it being my first run in a while. I ran a 8:26 first mile, which also includes the first of three major hills (picture beacon hill type hills. The run took me from my house, all the way down to the Ashland Resevoir (about 2.6) miles away, before coming back. As mentioned, there were 3 pretty big hills, all over 1/5 mile in length, and all pretty steep. My quads took a beating, but they should recover in a day or two.

I ended up finishing the 5.28 mile run in 46:22 for an average pace of 8:46, and burning 711 calories in the process. Not a bad showing in my return to the road.

Check out the route here: http://tinyurl.com/34dmvy

Running the Boston Marathon on Monday

Not sure how the decision was reached but I have decided to make an attempt at my second career marathon on Monday, April 16th. Check out www.baa.org. As many know, the Boston Marathon is the most competitive marathon in the United States, and some say the world. Living in Ashland, MA these days, I have the good fortune of living 1 mile away from the 10K mark of the race route. My Manager who lives in Hopkinton (the starting town) somehow convinced me that it would be a good idea to give it another go.

This will be a very interesting race for several reasons and my mind is telling me it is something I have to attempt, though my body may disagree, 1) All of you know that I severely cramped at the 19 mile mark of my first attempted marathon in Philly in Nov of 2005. To proactively combat the cramps I have taken a few steps such as taking potassium & magnesium supplements, and well as making the decision to run this race with a 50oz. Camelbak. Until you run over 15 consecutive miles, there is no way of predicting how one's body will react to the stress and energy depletion that the body is forced to deal with. My hope is that these steps will help combat the onset of cramping. 2) 2005's cramping left me unsatisfied and wanting to give it another go. I am putting absolutely no pressure on myself this year in terms of time, and hopefully I can lower my time from 2005's 4:45. 3) The Boston Marathon is arguably the greatest and one of the most challenging marathons in the world. And it sits in my backyard. I'm not getting any younger, so how can I keep passing up on this opportunity. 4) Minimal run training. If you read some of the recent posts on this blog, you'll quickly realize I have lifted heavy over the past couple of months and neglected to hit the roads to put in miles due to the inclimate weather. I am fascinated with how my lack of training may affect my race performance.

As of right now it is impossible to predict my body's reaction in the later stages of Monday's race. Worst case scenario, I bow out early and take the commuter rail home. Best case scenario, I'll be strolling down Boylston Street around 2:30p on Monday afternoon.

3.5 Mile Run on the Treadmill

With the crappy weather here in New England it has been tough to get outside to get in some nice runs. I have been thinking more and more about taking my boss up on his offer to run the Boston Marathon with him on Patriot's Day, but I can't imagine what kind of long distance running shape I am really in. It seems so long ago that Scott and I did the Philly race.

Anyways, with that in mind I decided to go for a decent longer run on the treadmill today. I did the 3.5 jog in just over 30 minutes for an average pace in the high 8 range.

After the run and cool down I did plate raises of 35-35-35.

Weight = 177

Bicep & Tricep Workout

Today I concentrated on biceps and triceps. I started with standing dumbbell hammer curls at 45-40-35. I then did nosebreakers at 65-55-55. After that I did v bar tri pull downs at 100-90-80. Then I did rope pull downs at 70-60-50. I also did bicep curls with the handle bar on the cable crossover machine at 40-30-20. I also did curls on the crossover machine at 80-70-60. I finished with long bar curls of 70-60-50. SORE!

Weight = 178

New Week = New Shoulder Workout

I hit the gym today for a nice little shoulder workout. After the typical stretching I did dumbbell sitting shoulder raises at 40-35-30. I did standing dumbbell raises at 20-15-10-10-15-20. I did shrugs at 70-60-50. I did assisted shoulder raise machine at 80-70-60. Finally, I did close grip long bar raises at 75-70-65.

Weight = 178

Back Workout

Perhaps my best workout yet. I got to the gym, stretched and got to work on back. I did row pull downs of 60-55-50 on each side. I then did back pull downs of 55-50-45. I then did sitting row machine at 100-80-60. After that did sitting v bar pull downs of 100-90-80. I did 100 sit-ups, and then finished with plate raises of 35-25-25.

Weight = 178

Chest Workout

Go to the gym for the second consecutive day. This time I focused on my nemises, chest. After a bit of stretching I started with doing dumbell press on the flat bench. I did 50-45-40 lbs. Then, I did assisted bench at 165-150-140. After that I did butterfly machine at 78-65-50-35. Then I did cable crossovers at high, med, low heights. At high I did 40-30-20. At medium I did 30-20-10, and at low I did 30-20-10.

Good chest workout

Weight = 177

Bicep & Tricep Workout

Hit the gym after a long weekend in Jersey. After my usual stretching routine I started with long bar bicep curls of 75-70-65-60. Then I did triangle bar pull downs for tris at 100-90-80. Then I did rope pull downs at 80-70-60. Next I did dummbell hammer curls at 45-40-35-30. Finally, I finished with bicep pull downs on the cable crossover machine at 40-35-30-25.

Good workout.

Weight = 177

Shoulder Workout

Couldn't make it to the gym the past two days, so I ended up making my triumphant return at lunchtime today. Keeping an emphasis on the upper body, I concentrated on shoulders today. After I stretched, I did seated dumbbell overhead raises of 45-40-35. Then I did standing dumbbell raises to the side at 20-15-10-10. Then I went over to the bench and did seated overhead shoulder bench press at 145, 135, 125. Then I headed back to the free weights for shoulder shrugs at 70-65-55. Finally, I finished with the seated overhead machine which I did at 90-80-70. Decent workout, though I never felt full of energy.

Weight = 176

Back & Leg Workout

With my upper body still pretty sore from earlier in the week, I decided it would be best to lift a bit of back and legs today at the gym. After stretching, I did assisted squats of 180-270-360-430. I then did back (row machine) for 90-80-70. Then I did leg press of 250-300-400. Afterwards I went to back and did overhead dumbbell raises of 30-35-40. I then finished with 25 dips, 75 situps, and 10 pushups.

Weight = 178

Hard Chest Workout

Ouch. I can barely move. I worked on chest hard today at the gym. I didn't overdo it to the point of injury, but I definitely did a ton of reps on various exercises to the point of my chest already being sore. After stretching I started out with bench press of 155-145-135. Then I did long bar pull downs of 100-90-80. After that I did assisted sitting bench press of 100-90-80. Then I did cable crossovers at low, medium, and high heights at 30-20-10 til muscle fatigue. I finished the day with dumbbell press of 50-45-40. Ouch.

Weight = 176 (even after 4 pints of Guiness yesterday!)

1.15 Mile Walk/Run Through Ashland Neighborhoods

After getting home tonight I pumped out 150 situps, 50 pushups, then did some light strecthing. Afterwards, Sara and I hit the mean streets of Ashland, MA. for an early evening mile run. After running out of the neighborhood, we ran across the street to the million dollar neighborhood, stretched, then circled back towards our house. We ran about 60% and walked about 40%. Still not bad exercise. We completed the 1.15 mile trek in 17:20 for an average pace of 15:00/mile.

2 Mile Run in 15:32

After getting home tonight, I decided to head out for a 2 mile run as part of the nikeplus.com challenge that Scott and I have going. It was dusk, pretty windy, and about 45 degrees, but I was still able to hammer out the 2 mile run in 15:32 for an average pace of 7:45/mile. Calories burned for the run was 269. I'm not in great shape right now, but at least I got under 8 minutes for 2 consecutive miles. I guess it doesn't help that I've lifted heavy for 8 out of the last 10 days. Maybe this run will burn another pound or so, we'll see once I get to the scale at the gym sometime soon.

Bicep & Tricep Workout

Got to the gym at lunchtime for a nice bicep and tricep workout. After stretching I did dumbbell hammer curls of 35-30-25, each set til muscle fatigue. Then I did nosebreakers to work triceps. For nosebreakers I did 60-50-40 til muscle fatigue, each set repping out with bench press of 10 reps. Then, I did bicep pull downs on the cable machine of 30-20-10. Then I did tricep pull downs of 80-70-60. Using the same machine I did bicep reps on the curl bar for 80-70-60. I finished by using the long free weight bar to do 75-70-65. Great workout.

Weight = 176 (incredible - still losing lbs w/ hardly any cardio)

2 Mile Run/Walk with Sara

Sara and I got outside tonight for a nice, enjoyable 2 mile run/walk. I'd say we ran about 1.6 miles or so, and walked a little less than half. The weather was nice, we got some exercise, and burned a few calories. You can't complain about that!

Hard Mid-day Shoulder Workout

Ouch. I can barely lift my shoulders. I hit the gym at lunch-time today, determined to lift shoulders with multiple exercises. After stretching I did dummbell shoulder raises of 20-15-10-5-10-15-20. Then, I did shrugs of 80-80-65. I moved over to lateral arm raises on the machine for 70-60-50. Then I did shoulder raises on machine for 100-90-80. I finished with over head shoulder benching of 125-120-110. Awesome workout!

Weight = 177

2.03 Mile Run w/ Sara in 23:17

Sara and I took advantage of the fantastic temps (47 & sunny, no wind) to hit the roads for a run/walk. We ran through our neighborhood and across the street to a million dollar neighborood. We kept up a pretty good pace and only walked for a total of about 50 feet in the entire run. We finished the 2.03 mile run in 23:17 for an average mile pace of 11:28, having burned 273 calories.

2.01 Mile Run in 16:25

I went for my first run at my new house this morning. Finally getting out of the single digits and freezing marks, with expected highs near 50 today, I thought it was a great opportunity to hit the asphalt and work on my cardio. Knowing that I had lifted weights over the previous 4 days, I wasn't expecting much out of my run. I decided to run 2 miles because Scott and I have a bit of a "friendly" competition through Nikeplus.com to see who can run the fastest 2 mile clip between now and March 20th. I was able to lower my time from 17:34 to 16:20 in the competition. Over the course of the run I burned 270 calories. How much does a beer contain again? :) I'll gain it all back this afternoon!

Mid-day Back Workout

The only remaining part of my upper body that needed work this week was my back. So, I decided to hit the gym for the fourth consecutive day for more lifting. I ended up doing 3 different back exercises then I ended the day with a bit of ab work. Nice week!

Weight = 178

Mid-day Chest Workout

Worked out at lunch time again today for the third consecutive day. Today I hit the gym to work specifically on chest. After stretching I did dumbbell press on the flat bench of 55-50-45. After finishing that up, I did the Iso Lateral bench chest press for 90-100-105. I then did regular unassisted bench press of 145-135-125. I finished up with tricep lifts with the long bar for 85-75-70. Good workout but not as great as previous days.

Weight = 178

Mid-day Bicep & Tricep Workout

I hit the gym today to work biceps and triceps at heavy weights. After stretching I went right into hammer curls with the dumbbells at 40-35-30. Then, I did nosebreakers at 50-50-50 to give my bi's a rest. Then I hit the cable machine for tricep triangle bar pull downs of 110-100-90-80. This was the most weight I've done on triangle tri's ever and it felt good! I was able to put in decent reps of 8-10-12 for the 3 sets. I switched out the triangle bar for the rope and did rope pull downs of 80-70-60. This was really tough at a higher weight than I am accustomed to, but it was doable. I then switched out the rope for the handle and did bicep pull-downs of 30-20-10 with a ton of reps at 10 until muscle fatigue with both arms. After that I brought the bar to the floor level, tied on the curl bar and did 70-60-50 at far and close grip. I closed the day by using the free weight long bar for bicep reps of 75-70-65. I am exhausted after a great workout.

Weight = 178 (amazing...another 2 lbs lost without cardio & w/ still lifting)

Mid-day Shoulder Workout

I hit the gym for a bit of a shoulder workout. I started out with sitting shoulder dumbbell raises of 45-40-35. Then I did shoulder shrugs of 80-70-60. I then did sitting bench shoulder raises of 110-100-90. I proceeded to do 20 assisted curls and then finally finished with lat pull-downs of 100-90-80.

Weight = 179 (intrestingly lost 4 lbs w/ little soccer and workouts lately?)

3.2 Mile Run in 28:10

With some nice weather finally hitting Boston, Jim and I hit the streets of the North End and ran through the neighborhood, over the bridge to Charlestown, all around that neighborhood before circling back to our apartment on North St. The run was tough as we were running at a fairly decent clip but constantly having to slow down and stop in some places to avoid slipping on ice and running into snow banks. Also, there were some pretty vicious hills in Charlestown that we ran up and down. We finished the 3.21 mile run in 28:10, for an average pace of 8:46 per mile with 432 calories burned.

Early Morning Biceps & Triceps

Spent the morning at the gym doing biceps and triceps. Did standing hammer curls, 25-30-35. Nosebreakers w/ bench finish at 50-60. Bicep pull downs 40-30-20. Tricep triangle pulldown 80-70-60. Bicep long bar 70,65,60. Finally finished with tricep rope pull downs 60-50-40. Good workout

Weight = 183

Lifted Chest & Played 25 minutes of Indoor Soccer

I had a 8:30 start time for my soccer game tonight, so rather than heading back into Boston for only a short while, I worked late then hit the gym for a chest workout prior to the indoor game. I did dumbbell press, assisted bench press, flys and cable crossovers at high, medium, and low height. Was a pretty decent workout but a bit rushed because of the impending game.

Unfortunately we lost the playoff game 0-2. It was a well contested game, but we couldn't finish the chances we had in front of the net. They were a quality opponent, but I still hate losing in soccer.

Weight = 182 (prior to soccer game)

Lifted Biceps and Triceps & Ran 1 Mile

Pretty solid day at the gym at lunch time. Armed with my handy Ipod, I lifted biceps and triceps today. I did standing dumbbell hammer curls, seated curls, long bar curls, rope tri pull down, and triangle bar pull down. After all was said and done I talked myself into putting in a 1 of a nice easy run on the treadmill upstairs.

Weight = 183

Lifted Shoulders & Ran 3 Miles

Got to the gym at lunch time today for the first time in a long time. I am started to get back into the swing of things knowing that the wedding and honeymoon are just a few months away, and because it's been tough to get in any type of exercise outside due to the brutally cold weather. After stretching I did dumbbell shoulder raises, shrugs, seated bench lifts, & plate raises. I then headed upstairs and ran 3 miles on the treadmill.

Weight = 181 (I think realistically it should be more, I just happened to weigh myself after running and sweating off lots of temporary water weight)