Great dane miles

First Off campus run in over six weeks, did 20 minutes, running to and from the Pine bush, ran with Liam on the way back, achilles began to tighten up towards the end, talked to Joe, going to spend some time on the ultrasound again and introduced some new stretches, trying to be as careful as possible with this.  went out to the mall and got an orthodic to help with the pressure when walking.

Killer workout in the pool: 8 x 3 minutes hard with 60 seconds rest.  HR only went up, I hit 170 on the 4th rep, each rep that followed I moved up a number or two until peaking at 175 on the last one.  this was the highest I've hit in the pool in a while.  Afterwords had a meeting with Jonsey regarding outdoor buisness which is still very much TBD.  10 minute run followed, felt wierd.

60 Minutes on the bike before heading back home for the weekend.  Looking forward to coming back after nearly two months locked away in Albs.

Over to the Rec center in Ridgefield for a 25 minute aqua jog, followed by 25 minute run around the area,  18 minutes straight, walked for 5 minutes, then went for another 7 minutes for a  guestimated  3.5 miles.  

Mixed day in Ridgefield:  Solid bike workout:  10 x 2 minutes hard with 1 minutes rest.  Bikes in the rec were actually much better than I expected, seat was adjustable to a good height and I had a TV right in my face to serve as a distraction from the grind.  Easily hit 170 by the 3rd or 4th rep, the rest of them I slowly climbed up the lower 170's and on the 8th hit 180 according to the bike itself.  The last 2 I was pushing 182, the highest i saw my watch at was 180 which is a new HR record for me.  Took 10 minutes to stretch and change then did a 10 minute run arund the rec, mostly soft, achilles feeling good.  Sucks that I couldn't get treatment this weekend, but I'm glad I was able to get the job done where it was needed.  Tomorrow will likely be an off day to give the achilles and body a rest.  I went from 4.5 miles last week to almost 12 this week.  Next week should be something around 15 - 20 assuming all goes well.  New shoes will be purchased at the end of the week, I'm still considering my options for what would best suite me. 

Day of rest, visited UJC to help out for first time in a while, good drive home with mom, ready for a tough week of finals.

Back in Albs, tough week of finals ahead, talked with Joe and he gave me the idea that running before aqua jogging / biking is a better idea than vise versa.  So after treatment I went for a campus loop + Indian pond loop straight, (About 26 minutes).  This is a huge step forward, this weeks mileage hopes to be around 18, next week probably 25 -30, and we'll see what happens from there.

Treatment followed by campus loop, broke it down running first two miles straight, stretched out, then hit the last mile.  Initially I planned to bike afterword, but I'm going to take on a phillosophy that getting back to running is the prime goal right now, not neccisarily my hollistic fitness.  Therefor from now on any day that I put in 3 or more miles, will not include any other cardio, giving my body a chance to relax and heal, I will be working out in the pool tomorrow.  

No running today:  Hard workout in the pool 8 x 3 minutes with a minutes rest, HR steadily brought up into the low 170's and then on the last one hitting 175, tomorrow I'll be going for a longerish run.

PROGRESS!!!  A whole 5 miles run at a smooth 6:40ish pace couldn't have made the week any better, practically pain free, this was my first somewhat real run in awhile, almost two months.  trying to keep this momentum into tomorrow and do another 3 or so miles, and then try for 5 again on Saturday.  Very critical I stay smart with the treatment going forward.  

A few miles with the guys at practice before their workout, glad to be going home, healing going well, tomorrow will be first day of 3 in a row.

Long morning in Ridgefield, warmed up and hit the roads for 18 minutes on, a few minutes walking, and then another 7 minutes so I'll call it 3.5.  Afterwords did a 30 minute bike to solidify the day.  Went to Woodbridge to pick up some new shoes as my mileage becomes real again, (Nike Pegasus Zoom 32).  Looking forward to starting things off right in them,

70 Minutes on the bike (25ish miles), kept the HR between 150 and 155 for a good long effort session.  

Another new PR in run length, 37 minutes on the roads in Ridgefield in the new Nike's.  Felt fast and smooth, started to tighten up a little towards the end, but no real pain, I'm going to still take it day by day this break, but ideally I'd like the mileage this week to be somewhere around 25, or somewhere near 50 % of my goal training mileage.  Afterward I did a strengthening routine in the WR.

Another day in Ridgefield:  4 miles on the roads felt pretty good, afterwords came in for a reduced workout on the bike, just 7 x 2 minutes hard, which was good wnough to get me up to a 179 HR.  Going to take some caution and likely take off from running.  

Beuatiful day biking with Zach over in Brewster, nice change of scenery from the stationary, did a good 20 miles at 14 MPH.  Going to take the day off from running, when I woke up my achilles was a little tight from yesterday, going to try for 6 miles tomorrow, and then another 4ish before I leave for Boston on friday, and then another 4 - 5 on Saturday for a grand total of 25 on the week.  

On another note, I recieved my official notice that I've been cut from the Outdoor roster for this coming season, although this doesn't come as a suprise at all, it wasn't easy having to sign off on my being cut from the team.  I'm still just as driven to work towards getting some good races on the roads (and maybe unnatched on the track) in later May / June, to prove that I still deserve a spot on the Cross team.  I will be back, and it's going to take a lot more than a hurt achilles to take that away from me.

Very tiring run through the King Street area, combo of the somewhat long bike ride yesterday, and my general lack of running shape.  However, the 42 minutes at a pace of 6:40ish made for my longest run since injury, so it's progress regardless.  Tomorrows goal is to throw down another 5 or so.  

Woke up early to get in some miles before leaving for a great day in Boston, went for about 35 minutes, started tightening up towards the end, after driving for two hours and walking with Justin and Oscar a lot in the city the Achilles is really aching so I'm going to take tomorrow off. However I will count Sunday's mileage for this week as its within 7 days. 

Off day, great relaxing day with the guys at BU and Uconn, very much needed to relax the stress in the Achilles 

Short solid run with the Bradley partially, felt better than yesterday, but still keeping high caution.

A little bit of a beat down run with Liam around the field, felt really tight but got the appropriate treatment I lacked all spring break.  Tomorrow the guys have a workout, I intend to do the warmup and then potentially do a fartlick style run around campus to see if my body / achilles is ready to handle some faster stuff, otherwise I'll hop on the bike.

Well due to some outside pressures today ended uo being my first workout back, which had me pumped yet a little uncertain as far as the achilles is concerned.  After running about 2 miles warmup I hopped into the 5K / 10K groups workout of 5 -6 x 1K, although considering I'm coming off of practically no hard running in two months, I cut it to four.  I rolled into the first one feling pretty smooth and hit  3:13, (About 5:10 pace.).  The next was slightly slower in 3:15, then hit 3:18, and then 3:15 again.  I didn't throw everything into this simply because that would have made no sense for a first workout back, but I gave it an honest effort.  I probably could have went for another, but doing this workout in the first place is risky, didn't want to risk more.  cooled down for a mile, and then iced / rolled aggressivley the remainder of the evening.  I'll find out tomorrow if running is a smart thing to do, but as of 7 PM when writing this, it seems the achilles is feeling fine.  Can't wait to start this training block.

40 Minutes total today, although I should have been more cautius, I went out on the run with cook at a fast pace to the Pine bush and turned around at 15, on my way back the Achilles started to really flare up so I walked in some places to avoid really hurting myself.  Tomorrow I'll go back on  the bike, and then Friday I'll try to go at it again, but staying on soft flat ground.

stationary bike workout of 7 x 3 minutes hard, was basing my HR off the bike itself rather than a watch, so it could have been inaccurate, but I peaked at 173, which I considered alright for this bike, and considering my legs are starting to feel really sore from the running lately, it's going to take some getting used to.

Quick two campus loops, achilles felt fine, pace was around 6:40, feeling very sore overall, rolled out significently afterword.

Morning practice, easy miles first half with Kieth, then alone, started tightening up towards the end but overall smooth.  Did 8 Accelerations on the grass afterwords, tomorrow I'll either run easy or bike in prep for what I aim to be a 35 - 40 mile week ahead.

Intended on Biking, but apperently everything is closed on Easter, ended up spending a good day at the bookstore and then got in a glorified campus loop, Achilles started to tighten up towards end, but iced / rolled later on so not feeling too bad.

Longish day:  After a good warmup went for a Pinebush pickup run with the guys:  5 x 1 minutes with 4 minutes easy.  I was able to stay up with them through the pickups, and little achilles feeling at all.  Afterwords they had 6 x 2's starting at 33-34 with equal rest.  I did 5 hitting 33, 32, 31, 33, 32, with those first 3 being right up with the guys.  It's good to know that I'm starting into this new training block with at least some speed.  Tomorrow the guys have an interval workout, which I really don't think would be smart of me to attempt, but I'm going to see how I feel tomorrow, might just do a run with Ryan, might cross train, TBD.

After Yesterdays 2's my achilles is feeling very tight today, so cross training was my best bet.  Just did 8 x 2 minutes hard on the bike getting the HR up to around 170, 15 minutes up, and down.  Really hoping to be able to get in a solid continues run tomorrow, and then hopefully a tempo workout on Thursday.  One of Friday and Saturday will be another cross train day, with the other being a continues run, and sunday aiming to long run.  Total weeks mileage should ideally be between 40 and 45.

Cook park and back with the guys, awesome weather, felt really good both in the achilles and overall.  Looking at a 3 x 2 mile effort on the track, thinking about pacing myself for 5:20 pace, but with the wind that may have to be adjusted. 

First long workout in quite a long time:  The workout was diagnosed as 3 x 2mile (2 minutes rest), with 4 x 200's afterwords.  I decided to skip the 2's just for today considering I'm still in this long process of transition with the Achilles.  The wind was rough, so I did stuff on the campus loop.  I was a little excited the first mile of the first rep crossing through in 5:22ish, the wind slammed me on the 2nd mile and I hit 10:59.  2nd rep was in similer fashion, went through in 5:24, and finnished in slightly over 11:00.  I split up the last 2 miles individually to hit 5:30, then 5:28.  Todays work let me know that my fitness is at a place where I can work with.  Regardless of wind, I felt really good on the first mile of those reps, I just need to build up my lungs to the long stuff again.  I won't enter myself in any road race regardless of distance until I'm confident I can do this workout several weeks down the line at 10:30 pace or faster.