Once a runner

:50 treadclimb

:15 rowing hard (3,450+ meters), 2.5 miles slow on the mill. Still about -15 windchill outside, so happy to be a gym rat lately.

Slow, slow, but able to keep going!

Ran before rowing :12 before blizzard hit. Felt better at 7.2 mph than I have for a bit. Really worked over my leg with the stick beforehand.

So.Much.Shoveling. 8-/

Treadclimb 1:00

Treadclimb :35 hard

Steady mill 4 miles, able to keep the ITB issues mostly at bay. Sort of. But still kicking!

:15 row, 2 miles on the mill.

Happy with this run. Felt the hip but didn't feel limited by it, as I have recently. Started at 6.3, got to 7.3 at :20 and maintained through the end of the run. Aerobically I'm OK, if I can run without pain (or much) I can start to turn the corner.

First day of Realfit. Ran a mile and 2x 1:00 at 10% grade. Also rowed 1,500m very hard and did a bunch of cals/lifts to preview challenges to come.

Mill hills, 2 x 2:00 to 2, 3 and 4 degrees then back down. Not far nor terribly fast but finally starting to feel a bit more zip in my stride.

:50 treadclimb

Treadclimb, vigorous for :35.

Rowed :15 moderate, then 2 miles progressive, starting at 6.5 -> 8.1 at the end.

Realfit challenge. Warmed up 1.5 easy with mill hills to 7 percent, then 1 mile at 10 percent. Just tried to stay steady, ended up with 11:57, so met my sub-12 goal despite feeling a little off. Also did cable row and pushup/plank challenge but didn't push it.

2x shoveling, 1 mile warmup run, 2k meters on the rower in 8:21, a couple of other fitness challenges, sore shoulders!

A bit of uptempo work. Warmed up -> 7.0 mph, then 8 x 1:00 hardish (8.0 mph -> 8.7 mph) w 1:00 at 7 mph recovery. Felt OK, left hip got a little wonky at the end so I cut the warmdown a little short.

Nice ski before it got too warm. Went with Ron from EL to Duck Brook Bridge and back, about 7k total. Not groomed but a decent track and was able to get a pretty good rhythm going. Arms and shoulders feeling a bit wrecked now!

:45 treadclimb moderate.

Sick yesterday. Still wobbly, but did a modest wu on the treadmill and lifted/stretched for Realfit today. A good day for a fairly minimal lifting workout.

Yay, a run! Didn't fun fast or far, but made it and felt much better than I did when I jumped on the mill for all of 5 minutes yesterday.

After Realfit circuit x 3, wanted a bit more cardio so ran an uphill mile, going from 2-5.5 degrees at 6.5 mph. Felt slow but spiked HR > 170, so got the cardio I wanted.

Ran 23 minutes progressive to 7.3 mph, then 6 x 1 minute 8.0-8.5 mph w 1 minute at 7.0 mph recovery. Was thinking about 2 more but hip kicked in on the 5th rep, so want to be smart. Otherwise felt pretty strong.

:45 treadclimb

Ran WHP + PH from EL, stopped a bit before I got back to the bridge. Happy with the run, started easy with an 8:52, ended up averaging 8:25s. Hip barked at me briefly between 4 & 4.5, then I forgot about it again. Felt winded at the top of hills, otherwise it felt look a good effort but not too hard.

Rowed pretty hard for 15 min, ran slow 2 miles on the mill. Felt a little creaky.

Did easy aerobics and yoga for Realfit, so jumped on the mill for just a few minutes to actually get my blood moving a little bit.

Steady 5. Accelerated to 8:00 pace, but that was too much for the hip, so eased back to 8:35 before speeding back up to 8:00 and a minute faster. Annoyed hip played up, but happy I could get it back under control just by slowing down a little.

Just an easy warmup before a rather intense 30-minute cross-training session with a lot of planks, step ups, medicine ball rainbows, reverse lunges, etc.

Steady 8:20s, felt good, leg was really behaving today. Maybe the backwards lunges or kettle bell squats are doing some good.

1:00 treadclimb

:12 row, 2 miles on the mill. Didn't have much pep.

Realhealth. Ran 3 mill miles then wl circuit x2. Did easy intervals on the mill, 1:00 at 8.0 mph, recovery gradually increasing to 7.5 mph.

Easy 4, but it's nice that my cruising pace is now 8:20s.

Realfit. TRX. Ooof.
 

Steady, to 8:20 pace. No uptempo stuff today though.

On the mill in Boston. Not bad but not fast.

Early am Boston mill run. Sweated out a couple of porters.

Realfit, sandbag workout.

Ran 6 x 1:00 to 6:58 pace. Leg was a little sore and felt little wobbly overall, so decided not to push it further.

Realfit. 1 mile warmup, 6 x 3:00 cardio (3 row, 3 run), 6 x 1:00 abs. Sore, tired! Didn't push the runs too much but got a little resistance (incline) and speed into the last 2 reps.

Treadclimb 8 degrees :45

Treadclimb 1:00

Treadclimb :30 hard.

Did 2 sets of everything from high knees to kettlebell swings to plank rows to rainbow slams. Very tiring! Then ran slowly but upped the grade from 2 degrees - > 8 for the 1.5, which was also tiring! Not far but still took about 14 minutes.

Hip and sciatic hurt a lot. Maybe I irritated them with all the cross-training yesterday. Sped up to 7.6 mph but eased back toward the end.

Ran 1.5 wu, then did 3:00 sections mixed with cals, with 2 at no incline but quick and 2 gradually upping the incline to 7 degrees at 6.5 mph. Not a lot of running but was pretty gassed after!

First thing in the morning w Shannon, out and back on SH from the Y. Good to run outside again!

Treadclimb 1:20. As long as the women's 30k mass start classic xc race in the Olympics!

abbreviated warmup before Realfit Tabata.

Schooner Head on the path! Cloudy but very warm, almost 50, with almost no wind. Great day even though legs felt dead.

Rowed a brisk 15 minutes (3425 m) and ran an easy 2 on the mill.

Felt absolutely awful, with a bad headache. Tried to run through it, probably not a good idea. Made it 2.5 miles and packed the Mushas to run fast too. Not happening today :-/

Treadclimb :40. Felt terrible for the 1st 10 minutes, so something is still amiss. Made it through until I found a rhythm though.

1:00 treadclimb. A bit off still, but better than yesterday.

Slogged through a treadmill run. Yeah.

Realfit. Step aerobics and core exercises. Good x-training.

Was able to run and chat w Nick B, which helped a lot. Was going to struggle through 4, ended up with 5 that felt good, including 14 minutes at faster than 8:20 pace.

3+ hours of snow shoveling. Ugh.

Basement treadmill in DC hotel. Glad to get some miles. Also walked all over the place--25.5k steps total.

Along the mall in DC on a sunny if chilly morning. Nice run, but didn't push, so pace was slow.

Realfit - 1 minute of a bunch of exercises, including running at 10-degree grade.

Shoveling. Ugh. 4+ hours, 2+ feet of snow.

Realfit

Ski on EL east side. Difficult in snowmobile tracks but no real grooming. But fun, with Ron.
 

Treadclimb :40. Felt really sick Saturday, a little better today.

Realfit kettlebell workout. A little woozy after, but good to get to the gym.

Mill run, first in a while. V stiff from yesterday!

Realfit. Warmup mile. Then Pilates and yoga. Ugh.

:50 treadclimb, gradual buildup

:45 treadclimb, more intense. Starting to feel better finally.

Finally a run! Built up to 7.8 mph. Hip iffy, everything else OK.

Realfit, did some good core stuff for 25 minutes, snuck in a mile on the mill during cardio time.

Felt hard, was likely quite slow, but outside! Nice 45 degrees and sunny on Schooner Head.

Missed my window in the morning :-/ so did a treadclimb in the afternoon after getting home. Shins are super sore/tight for some stupid reason, so maybe not the worst thing.

Row :15 progressive, run 2 miles slow. Felt pretty meh.

Hard treadclimb for 1:00. Felt pretty beat after. Warm on the porch!

Maegan out, so just jogged on the mill. Took Sunday off on purpose, then Monday was scattered and I felt off, so good to get moving again.
 

:12 hard row, 2 miles on the mill. Stomach is off again, so had motivation issues, but glad I made myself do it.

Realfit - 1 min each lower body, upper body, cardio exercises x 8

Row moderate-hard :15, 1 mile on mill at 10 degrees incline.

On the mill at Samoset early. Started slow, progressive.

On the mill at Samoset a little faster than Saturday.

Row :12 very hard (2500 meters in 10:38) then 2 miles slow on mill.

Warmup mile before Realfit team challenge. Went a bit ham, got more than a bit sore.

Realfit. Serious DOMS. Mostly upper body and core stuff, good rounding workout.

Finally a warm day out. Mostly cloudy, 50 degrees, breezy at times. Short Schooner Head, went super easy and was able to enjoy it.

Don't usually run after traveling but felt like a slug so hit the mill at the hotel. Felt a lot easier than the ones at JAX so got a nice 4 miles listening to RtB tunes.

Decent early 30 minutes of running. Felt OK, progressed to sub 8:00 pace.

Before the conference on the mill again. Felt a little less stable today.

After conference, before event on mill. Was trying for 3, happy for 4. Ended at 7.9 mph, so a good effort. Plus situps and pushups.

Brisk walk around Sieur de Mont. 2.91 miles per Maegan, plus a lot of other running around due to office move. But no real running.

Super slow Schooner Head. Felt good but definitely didn't push it at all. Was stuck at 3-4 miles for too long, happy to run another mile anyway.

:30 treadclimber and my first 9 holes of golf for the year :-)

In FL! Got lost. Ended with 6.5 total miles but thought it prudent to stop running after 50ish minutes. Walked in from there.

New shoes. Just a quick early morning run on the mill before an all-day retreat. Felt OK.

Did all my Realfit challenges in 50 minutes, including 2k row (8:06) and 1 mile at 10 degree incline (done last, 12:24)

Treadclimb :40

With Shannon, flat 4 slow. Was nice to run on the carriage roads. Also 9 holes of golf :-)

Nice day, sunny and just under 50 degrees. Felt a lot better for an outdoor run than I have for a while, so did a full Schooner Head.

Felt clunkier than yesterday with little sleep and an iffy stomach but still good to get out.
 

:30 treadclimb

Rain, so no golf and a mill run :-/ Was going to try for 4 miles with 6 x 1:00 hard but got a little light-headed, so called it good at 5 x and 3.5 miles. New shoes feel good at fast paces, it was just me that conked out.
 

Rowed :15 pretty hard in the morning, then met Shannon and ran 4ish easy after work. Felt very logy, glad it was a relaxed run.

In SC, steamy and warm. Ran around Isle of Palms and enjoyed it. Was trying to relax and slow down, but last two miles were 8:03 and 7:46.

Same route as yesterday. Much dryer and more pleasant, but later in the morning and strong sun. Went deliberately slower but still finished with a 7:58.

Mixed it up, ran the Lagoon route before heading out, turned out to be 2.5 so added a bit and ended up on the beach. Great crisp cool morning, sun still intense though.

Rowed hard :15 then 1 mile steep uphill on the mill. Felt pretty wiped out.

Treadclimb easy :30. Not a big workout, but good to do after 2 days sick.

Flat 4 very slow w Shannon. Felt good. + 18 holes golf walking & carrying :-)

Golf :-)

Schooner Head, beautiful day. Do feel a lot zippier in these Launches.

Schooner Head, cool and crisp. Didn't feel into it, but worked some sections pretty hard.

Golf

Row 5k and tennis

Golf 18

Flat 4 with Shannon, slow.

Golf

Tried to meet Shannon after work but failed. Ended up with a decent out and back and out and back run anyway but felt a little shaky again after.

Golf

Warm day at last. Ran slow full Schooner Head, glad to surpass 4 miles at long last!

18 holes golf

Tennis with Pete!

Really nice run around WHP w PH from HC.

No tennis :-/ but rowed hard :15 and did a mile slow at high incline.

Full Sch Hd on a gorgeous day--65 and sunny with a cool, dry breeze off the ocean. Felt good.

Twilight league.

V warm and humid. Also a little underfueled, so ran easy and short.

Mowing and a bit of golf :-)

Tennis w Pete.

Rowed 15 minutes hard and did a mile at incline on mill.

Desultry 3 mile run. Weather and stomach have been way off all week.

Twilight league.

Tennis with Pete.

No official workout but mowed lawn and didn't really sit down all day.

Turbo nine holes walking and carrying.

Finally a run. Felt pretty good, gorgeous day.

Later in the day. Felt very shaky by the end, was just glad to be done. Not sure why the struggle, another beautiful cool day, albeit quite breezy.

Warm and sunny, felt much better than yesterday.

Twilight league

Finally caught up with Gareth. Great run out to Schooner Head--beautiful cool sunny day. Ran slow out, a bit quicker back.

9 holes with Duane and Robin.

Walked 18. Lots of steps because played horribly.

Ran before noon, cool and humid weather. Felt pretty blah.

Noon run, nice day. Felt better than yesterday, zoned out on the trail so it went by fast. Even though I did not run fast.

Easy Sch Hd short plus a quick 9 holes.

Twilight league

V slow Sch Hd, fighting a pretty bad headache whole way. But jogged and dissociated, making it more pleasant than sitting around the focusing on it.
 

Played 18 holes walking. Low round @ Kebo so far!

:35 hard on treadclimber

Golf in Scotland :-D

3 miles early in Elgin.

Slow early run in Perth.

Slow early run in Perth.

Back in the states. Golf at twilight.

2 on the mill after :12 hard row.

Golf. Won my first match!

Lots of roaming around. Mow, then golf with M :-)

Super slow noon run then Golf Wars.

Row :15 moderate, run 2 on mill. Steamy outside.

Run with Shannon (finally!) Slow WHP + PH from HC. Warm but not as steamy as yesterday.

Twilight league

Slow partial SH, felt a little blah but beautiful day.

Ran the JAXfit 5k in relatively cool, dry conditions. Didn't want to run hard because of a golf match right after, so I went out slow. After a mile or so I saw Gareth's bright yellow hat though, and I worked harder in the second mile to close the gap. I did too good a job and was right behind at the bottom of the last hill, so I worked the last half mile harder than planned. Super pleased to run < 23 minutes with such a relaxed start though--thought I'd be in the 24 and change zone. And still played some good golf after to win the match.

Couples league with M :-)
 

Felt spacy but made it out for a very slow 4 miles in warm, humid conditions. Also Golf Wars.

Rowed hard 2k meters, ran a progressive 3 miles, ending just over 8:00 pace.

With Shannon around WHP in the early evening. Lovely dry sunny weather, went slow, very enjoyable.

Twilight league

Tennis w Pete

Mowing & golf

WHP w PH from HC. Humid! Felt so-so, probably ran harder than I should at this point.

Golf Wars

Tennis w Pete

First full EL in quite a while with Shannon. Went v slow.

9 holes in 1:15. Not running, but close!
 

Schooner Head, quite slow. Warm and sunny but nice cool zones in the shade near the ocean.

Played 18, wilted in the heat. Such a wimp these days.

Rowed :12, power walked 1, ending at 4.4 mph and 8.5% grade. Felt like death on a cracker.

Super slow with Shannon. Warm, still feeling a little under the weather, but happy to do it!

Plus 12 minutes rowing

Super slow, flat 4 with Shannon. Soupy, hot.

Plus 12 minutes rowing
 

WHP but stopped and walked in. S not feeling great, v humid. Was happy to go slow myself.

Finally a nice, crisp day to run. Schooner Head at noon, felt much better/zippier than I have for a while despite my recent indolence.

Early w Shannon around EL. The weather continues cooler and dryer, makes things much easier. Still ran slow.

WHP from EL with Shannon after work. A bit brisker pace today. Beautiful cool, dry evening.

:12 row hard, 2 miles slow on the mill.

Ran extended SH with 5 x 2:00 pickups. Per Garmin the first was 7:23 pace, the rest just under 7:00s. Tried to run sub-maximal but it's still depressing how fast they felt. RtB in 3 weeks.

Aunt Betty. Started easy but felt pretty good so ran the last 4 miles at only a little over 8:00 average. Overall ran 67:28 for the 8 miles per Garmin and am quite content with that. Sciatica acted up between 5 and 6 but eased after that.

Out to Sand Beach and back. Added 5 x 2:00 pickups just above or below 7:00 pace, plus a hard 2:00 on the loose sand in prep for RtB.
 

After work WHP. Hot and sticky, but at least not as bad as yesterday. Passed a bike on an uphill, so I was probably running faster than I should have, but no Garmin so no data.

After work out Schooner Head. Much cooler, felt logy though.

Ran from HC to EL and around WHP. Warm but not bad, felt OK despite being a bit tired/bad sleep.

Noon. Warm and sunny but not as oppressive as last week. Easy Schooner Head.

Ran in the Mushas to see how it went. Probably too long a run for a racing flat, but hopefully no harm no foul. Ran out to Sand Beach with 7 x 2:00 hard/2:00 easy after 1.5 miles. Ran one on the loose sand. Felt a little stressed, but last really tough workout before RtB.

WHP with Shannon. She kind of faded, so I picked it up for a bit at the end, then turned around and ran back, then walked in.

Early run, went to the Lab and did a short SH. Cool morning, creaky at first, got warmed up quickly.

Ran 6 x 1:00 hard, 1:00 recovery on the normal Schooner Head route. Felt OK, though my "fast" pace seems pretty much stuck right around 7:00/mile :-/

In Burlington, around the x-c course easy. Felt good.

Had to double up RtB legs, so ran 8.5 instead of the scheduled 3.7. Started a bit slow on the dark trail but very pleased to be able to pick up and maintain a < 7:30 pace for most of the way. Ran 7:39, 7:15, 7:22, 7:16, 7:19, 7:43 (up the big windy hill on leg 13), 7:23, 7:27 and 7:32 pace for the last 1/2 mile, some of which was on rocky dirt. Final split was 1:03:07, 7:25 a mile, just off my 5k pace in July! Definitely helped that it was dark and cool out, much better than earlier inthe day.

Two RtB legs.

First was 4.4 to Bear Brook, ran pretty well, again my first mile was the slowest, as it took my legs quite a while to get moving. Final splits 7:34, 7:19, 7:09, 7:21, 6:49 pace to the finish, 31:55 time, 7:18 average.

Second was 4.0 to the beach, a flat scamper through much of Hampton. My legs were tired but maintained a steady pace on the pavement and concrete: 7:19, 7:22, 7:22 and probably 7:20ish through 3.7 or so before I hit the soft sand on the beach, which had me floundering. 4th mile was 8:24 total, so 30:27 for 7:37 average. Then the finish cluster. Yikes. But very pleased with how well I ran overall, much stronger than expected throughout the race.

3 very slow and sore miles after an easy 12 minute row. Definitely still feel the weekend miles. Recovery is so slow when you get old!

Slow Schooner Head. Legs still feel really trashed and achy. I ran hard for RtB, but this is getting a little ridiculous.

Easy run w S on a nice cool morning. Legs are finally beginning to get back to normal.

Rowed :12 moderate, ran 2 progressive on mill after. Hip acted up after being fine for a long time :-/ Something about the mill at < 8:30 pace that it really doesn't like.

Was one mile into a nice run and my calf went boom. A slow walk back to the car :-/

V slow, a little uncomfortable, but finally able to run again. Took 30 minutes, but made it. Cardio OK because of some x-training (walk, row, elliptical) over last 10 days.

V easy but faster and easier than before. On mill.

Really wanted to run, so went along the bay after landing in San Diego. Nice warm sun, ran pretty quick--sub-8 last mile!

Wish I'd brought more running clothes, but a good morning run. Ended up sub-34, so bounced back quickly, albeit on a totally flat, concrete path.

Slow, flat 4 with Shannon. Cold and windy, went easy. No pushback from my calf.

Mill run after :12 hard row. Started slow, progressive to sub-8:00. That felt way too hard, but making progress!

With Shannon, flat 4.

Calisthenics and mill run.

Row for 7:30--was interrupted--so added another half mile and finished at 7:40 pace on the mill to spice it up a bit.

Another mill run, yay!

On mill. Nasty outside. Plus cals.

In SD. Felt v tired but slogged for a nice cool run under the marine layer first thing in the morning. Averaged 8:10s too, so it felt a lot slower than it actually was.

After a crazy week finally got out to run again. With Shannon, super slow flat 4. Cold, windy, needed help with motivation.