February 29th: 4:45am wakeup. Tough to get up out of bed. Bowl of cereal. Washed some dishes. Out the door at 5:30am. Work from 6am-2:30pm. One of the safety team members texted Goupil and said the supervisor of EHS wants 2 dozen donuts. The statement to guarantee he would buy em was he would be reimbursed. It was all a lie! We had donuts for break at 8. I accidentally ate 5 donuts. Whoops! Chicken and avocado sub for lunch. In the afternoon, I had one of the contractors give me some lip on a verbal recommendation I was giving him about his PTP sheet. Set me off a bit, but I kept my cool. I have his name anyways. Ended the day on the computer to type up my notes. Home to relax before Goupil made it back to the nest at 4ish.
Out the door at 4:45pm to met up with Derrick for the normal loop. Slushy and snowing out so it was a survival run. Cruised through it with minimal conversation. 9+ miles (65:12). We were puddle/slush f***ed three times within the first 2 miles. I wanted to punch something or just stop. I didn't.
Back to stretch and foam roll. A couple sets of pushups and sit-ups. Calf raises in the shower. Omelette for dinner. Bed before 9.
New Bedford
Wednesday, February 29, 2012
Tuesday, February 28, 2012
"Gormet" Food
February 28th: 5am wakeup. Bowl of cereal for breakfast. Work 6am-3:00pm. Last 1/2 hour was dealing with Sharepoint and figuring it how to edit a document. It was frustrating. I luckily had my sausage, pepper, onion, and mushroom sub held my angry to a minimum. I went home to just relax and eventually take about a 45 minute nap or so. Goupil woke me up at 5:10pm and I threw myself up off the couch to change.
Out the door at 5:30pm for the 10.8 mile loop. 78:03 (80:15 total with break) later with a very necessary bathroom break at 26:04 for 2 minutes and 12 seconds (yes I split it). Home to foam roll and ice. Shower. Dinner and lunch prepared at the same time. Baked up eggplant, green peppers, and tomato with layers of mozzarella cheese in between over some pasta for dinner. Lunch was marinated chicken strips with cheddar cheese and sautéed avocado on a sub roll. Mmm, I am already looking forward to lunch tomorrow.
Bed soon after to sleep soundly.
Out the door at 5:30pm for the 10.8 mile loop. 78:03 (80:15 total with break) later with a very necessary bathroom break at 26:04 for 2 minutes and 12 seconds (yes I split it). Home to foam roll and ice. Shower. Dinner and lunch prepared at the same time. Baked up eggplant, green peppers, and tomato with layers of mozzarella cheese in between over some pasta for dinner. Lunch was marinated chicken strips with cheddar cheese and sautéed avocado on a sub roll. Mmm, I am already looking forward to lunch tomorrow.
Bed soon after to sleep soundly.
Monday, February 27, 2012
Maximize The Recovery
February 27th: 5am wakeup. Basically no food in the house because I didn't do any grocery shopping yesterday. No milk, yogurt, orange juice, bananas or anything else. I did have a couple packets of instant oatmeal for emergencies. Bananas and cream instant oatmeal. A couple Advil and a multivitamin. Work from 6am-2:30pm. Quick day. Suprisingly energentic for the 8 hours. Spaghetti and meatball leftovers from Friday night for lunch. Straight to Da after work for grocery purchasing. Fruit, veggies, meat, milk, cheese, OJ, and sub rolls. Home to clean up the kitchen to pass time. Goupil home at 4:15ish. No rush to run.
Out the door at 4:50pm. Throw the calf sleeves on to keep the legs stable. Ran to the bike trails to do a few loops and head back to the apartment. 8.5 miles (62:24). Super nice weather out today. Shorts and a pullover. Dirt trails felt amazing. A lot of places of my body were sore today such as my triceps, abs, lower back, hamstrings, and lower calves. Foam rolled. Sticked my legs. A couple sets of pushups and situps. Iced the calves. Shower. Television until I was hungry.
Tortilla burger with peppers, mushrooms, and onions for dinner. What sounds better than that? The sausage, pepper, onion and mushroom sub with muenster and mozzarella cheese I made at the same time for lunch tomorrow. Cannot wait!
Bed early. Oh, and Big Bang Theory was replaced with friggin NASCAR. Pathetic.
Out the door at 4:50pm. Throw the calf sleeves on to keep the legs stable. Ran to the bike trails to do a few loops and head back to the apartment. 8.5 miles (62:24). Super nice weather out today. Shorts and a pullover. Dirt trails felt amazing. A lot of places of my body were sore today such as my triceps, abs, lower back, hamstrings, and lower calves. Foam rolled. Sticked my legs. A couple sets of pushups and situps. Iced the calves. Shower. Television until I was hungry.
Tortilla burger with peppers, mushrooms, and onions for dinner. What sounds better than that? The sausage, pepper, onion and mushroom sub with muenster and mozzarella cheese I made at the same time for lunch tomorrow. Cannot wait!
Bed early. Oh, and Big Bang Theory was replaced with friggin NASCAR. Pathetic.
Sunday, February 26, 2012
DH Jones Race Report
February 26th: 6:40am wakeup. I was expecting to wake up to my alarm at 7:05am, but nature called soon after. Emptied myself out. Breakfast at 7. Instant packet of cinnamon and spice oatmeal with a splash of milk. Gatorade to wash it down. Changed up. Out the door just after 8am with George Adams and Boj in Goupil's car. Stopped in Chesterfield at Hammet's. Met Fyffe in Brattleboro. Off to Amherst at 8:30ish. Nature Valley protein bar at 8:50am. Jammed out to Rack City and other club bangers to get pumped up. Arrived at 9:30am. Picked up my number and free shirt. Kimber came to the race to spectate :) Warmed up 2+ miles (16:32) at 10:20am. Previewed the first mile and the last mile. Back to change up into the singlet and racers. Decided on just shorts and singlet with a pair of thin winter gloves. The BAA crew showed up in full, so my royal blue shorts and bright yellow jersey resembled them just a bit. Whatever. A shot of Clif Bar energy gel before heading to the start. To the line at 10:45am for strides and a spot towards the front.
Quick start. Bumped around a bit. 5:20 first mile comfortably. Maybe 20th place. About 20 meters off the lead pack. I don't wear a watch in races, but I knew I was clipping off a solid pace on the downhills and uphills in the next couple miles. I kept Fyffe (the grey Powerbar hat helped me decifer between the rest of the BAA guys) in my sights through the dirt road section (4-6 miles). Waiting to hit the wall from 6 miles on because I was definitely getting after it. It didn't happen until about 9 miles. This is where I pulled up next to Fyffe and the wind tunnel was in full force (mile 9 sign collapsed as we passed by). Last mile had two solid climbs with a downhill/flat finish in a parking lot for the last 400 meters. Fyffe yelled at me to get after it on the final hill. I responded with silence, but reacted to the feedback and finished up strong in a 6th place overall (52:19). 10 mile PR. Grand prix top 10 finish from what others were telling me post race. Back inside for warm clothes and some fluids for a cooldown. Jogged 3.5+ miles (31:08) with Goupil, Tom (Albany guy), and George "The Wolverine" Adams. 3 bananas, a protein shake, and a s'mores Balance Bar for recovery fuel. 16 for the day. 67 for a scheduled down week.
Back to the Swanzey lake house to shower and chill out until heading back to NY. McDonald's stop for a couple McChickens, a small fry, and a sundae. Home to watch the indoor track and field chmapionships. Bed to begin my 8th week of work. Yessss!
Quick start. Bumped around a bit. 5:20 first mile comfortably. Maybe 20th place. About 20 meters off the lead pack. I don't wear a watch in races, but I knew I was clipping off a solid pace on the downhills and uphills in the next couple miles. I kept Fyffe (the grey Powerbar hat helped me decifer between the rest of the BAA guys) in my sights through the dirt road section (4-6 miles). Waiting to hit the wall from 6 miles on because I was definitely getting after it. It didn't happen until about 9 miles. This is where I pulled up next to Fyffe and the wind tunnel was in full force (mile 9 sign collapsed as we passed by). Last mile had two solid climbs with a downhill/flat finish in a parking lot for the last 400 meters. Fyffe yelled at me to get after it on the final hill. I responded with silence, but reacted to the feedback and finished up strong in a 6th place overall (52:19). 10 mile PR. Grand prix top 10 finish from what others were telling me post race. Back inside for warm clothes and some fluids for a cooldown. Jogged 3.5+ miles (31:08) with Goupil, Tom (Albany guy), and George "The Wolverine" Adams. 3 bananas, a protein shake, and a s'mores Balance Bar for recovery fuel. 16 for the day. 67 for a scheduled down week.
Back to the Swanzey lake house to shower and chill out until heading back to NY. McDonald's stop for a couple McChickens, a small fry, and a sundae. Home to watch the indoor track and field chmapionships. Bed to begin my 8th week of work. Yessss!
Saturday, February 25, 2012
Travel Day
February 25th: 6am wakeup? Yeah, I think so. In a bit of a routine. Tried to go back to sleep, but I had to do number 2. So I just got out of bed. Breakfast at 6:30am. Laid on the couch and watched Sportscenter. Packed up, emptied the recycling, made my bed, and out the door at 8:30am. Jammed out to the new playlist on the ride over. Fyffe's house at 10:30am for an easy 5 mile run. Turned out to be 6 miles (40:37). Some hills and snowy roads. Solid run. Relaxed in Putney, Vermont (Fyffe's house) for the day by eating pizza, mozzarella sticks, Ritz cracker, parmesan cheese goldfish, Gatorade, and a Shirley temple from a bottle. Fyffe's wife didn't like it so I grabbed it. Played wii bowling and took me a few games to get back to my usual killer spin throw. Started killing it. Dinner at The Marina in Brattleboro with Ferenc (and girl), Fyffe (and wife), Boj and Goupil. Bacon, chicken and cheese melt sandwich. Pretty tasty. Great to just sit down and talk nonsense with the guys. Back to the Swanzey lake house for the night. DH Jones 10 miler tomorrow in Amherst, Mass. Gonna be a fun one.
Easy Day
February 24th: 5am wakeup. Cereal for breakfast. Finished off the cold cuts for lunch. Work 6am-2:30pm. Another quick day at work. Home to just sit/relax until Goupil came home. Unfortunately it was raining throughout the day and pouring at some points. We had to make the big decision on when to run without getting drenched. We left just after 5pm and it worked out fairly well. A little drizzle in the first mile and stayed pretty light for the rest of the run. 7 miles (45:57). Cruised right through it. Home to chill and eventually make dinner. Spaghetti and meatballs. Leftovers for Sunday night because I won't feel like preparing anything after the race. Dozed off on the couch while watching television from 9:30-10. Goup woke me up and told me to go to bed. I complied. Ready to sleep in on a Saturday. Woohoo!
Thursday, February 23, 2012
Straight Forward Day
February 23rd: 5am wakeup. Breakfast. Spiffy outfit today with my Docker cords and my Land End's "dad" shirt. Porkchop with pasta for lunch. Work 6am-2:30pm. Normal 8 hour day without any complications. Home to clean up my room, wash dishes and get ready for a run.
Easy 10 mile run (70:00). Relaxing and flew right by with Goupil. Back to foam roll, ice, and prepare for a new Big Bang Theory episode and the Heat/Knicks game. Omelette for dinner. Bed at a decent hour.
Tomorrow is Friday! Ca-chang!
Easy 10 mile run (70:00). Relaxing and flew right by with Goupil. Back to foam roll, ice, and prepare for a new Big Bang Theory episode and the Heat/Knicks game. Omelette for dinner. Bed at a decent hour.
Tomorrow is Friday! Ca-chang!
Wednesday, February 22, 2012
Some Speed/Turnover
February 22nd: 5am wakeup. Bowl of cereal for breakfast. Made a sandwich for lunch (buffalo style chicken breast deli meat, muenster cheese, mayo and hot pepper jelly) with a side of yogurt and granola (separate tupperware), a banana, and a nature valley protein bar. Work 6am-2:30pm. Quick day with a couple meetings in the morning. My supervisor swung by with pizzas for lunch and individual meetings. I had to resist with the workout in the afternoon. Home by 3 to pick up Goupil's Runningwarehouse package. He picked up mine in the front office when he came home. We opened em up at the same time with my knife. A new pair of trainers and racers. Saucony Mirage 2 (white/orange) for trainers and Mizuno Ronin 3 (black/orange) for racers. Grand total of 87 bucks.
Met Derrick at the track at 4:45pm. 3+ mile warmup (23:33). Amazing weather. Striped down to half tights, short sleeve, and calf sleeves for the workout. 6x400 (200 jog) and 6x200 (200 jog). Some strides to get a feel for the new racers. Pow! Like a glove! The support of a trainer, but feel and weight of a racer. No real goal for interval times. Just get the legs moving quick, but nothing crazy. 400s: 69, 69, 69, 67, 67, 68 (the final one I was through in 32 high and the final 100 meters a crazy wind/rain started to whip through). Threw on gloves for the second half. 200s: 33, 33, 31, 29, 28, 29. Solid workout. Confidence booster going into the race this weekend. 3+ mile cooldown (25:11). 10 miles total.
Stretched, foam rolled, sticked the legs. Started preparing dinner right away. Baked up a couple porkchops split in half stuffed with thinly sliced Macintosh wedges and minced fresh garlic. Surrounded with cut up carrots, vidalia onion, olive oil and the remainder of the apple. Baked at 400 degrees for 30 minutes. Mmmm.
Bed early for maximum recovery.
Met Derrick at the track at 4:45pm. 3+ mile warmup (23:33). Amazing weather. Striped down to half tights, short sleeve, and calf sleeves for the workout. 6x400 (200 jog) and 6x200 (200 jog). Some strides to get a feel for the new racers. Pow! Like a glove! The support of a trainer, but feel and weight of a racer. No real goal for interval times. Just get the legs moving quick, but nothing crazy. 400s: 69, 69, 69, 67, 67, 68 (the final one I was through in 32 high and the final 100 meters a crazy wind/rain started to whip through). Threw on gloves for the second half. 200s: 33, 33, 31, 29, 28, 29. Solid workout. Confidence booster going into the race this weekend. 3+ mile cooldown (25:11). 10 miles total.
Stretched, foam rolled, sticked the legs. Started preparing dinner right away. Baked up a couple porkchops split in half stuffed with thinly sliced Macintosh wedges and minced fresh garlic. Surrounded with cut up carrots, vidalia onion, olive oil and the remainder of the apple. Baked at 400 degrees for 30 minutes. Mmmm.
Bed early for maximum recovery.
Tuesday, February 21, 2012
Grease Monkey
February 21st: 4:50am wakeup. Bathroom first thing as usual. Chicken quesadilla for lunch. Made it after I made my dinner last night. I was pretty pumped for it all day. Work 6:00am-2:30ish. My car had been running a little rough in the morning, mostly on turns. I noticed yesterday on my way home from work. I decided to do something about it. I had a feeling my Subaru Outback was low on power steering fluid. Picked some up at Target. Checked it out in the apartment parking lot. Fo sho! It was mad low. Checked the rest of the fluids and noticed the antifreeze was low as well. Drove over to the Walmart. Grabbed Gatorade and finger/toe nail clippers as well. Passed Goupil through the stoplight right by our apartment. We waved to each other, obviously. It was awesome. Finished working on my car, like the man I am.
Out the door at 5:30ish for a easy run. 8.5 miles (62:26). Out and back route. Nice to go less than 10 on a weekday. Foam rolled and sticked my legs like crazy. Showered with 3 sets of 15 calf raises with the hot water directly on em.
Tortilla burger for dinner. Big Bang Theory cuz I'm slightly obsessed. Bed early to rest up the legs for tomorrow's workout and the weekend and just in general.
Out the door at 5:30ish for a easy run. 8.5 miles (62:26). Out and back route. Nice to go less than 10 on a weekday. Foam rolled and sticked my legs like crazy. Showered with 3 sets of 15 calf raises with the hot water directly on em.
Tortilla burger for dinner. Big Bang Theory cuz I'm slightly obsessed. Bed early to rest up the legs for tomorrow's workout and the weekend and just in general.
Monday, February 20, 2012
Unscheduled Progressive Run
February 20th: 5am wakeup. Dragged myself out of bed. Bowl of cereal. Leftover Chinese food for lunch. Out the door before 5:30am. In to work at 5:45am. Turned on Alyssa's computer for her because it takes like 8 minutes to start up and log in. Typed up my weekly report before starting the day. Out of work at 3:00pm. Relaxed until Goupil got home.
Out the door for a 10 mile run and we started to clip off each mile right away in the beautiful weather. 33:22 for the first 5. 30:34 for the last 5.1 miles. Last mile in 5:31. Overall 6:20 pace. Content to start the week off right and quick. Felt smooth.
Powerhouse quesadilla for dinner. Mozzarella and cheddar cheese. Sautéed avocado, tomato, onion, mushroom, and green pepper. Chicken marinated in chili powder and hot sauce. Made a second one for lunch tomorrow because that's how I do it in NY. Leftover city!
Bed early. Easy tomorrow.
Out the door for a 10 mile run and we started to clip off each mile right away in the beautiful weather. 33:22 for the first 5. 30:34 for the last 5.1 miles. Last mile in 5:31. Overall 6:20 pace. Content to start the week off right and quick. Felt smooth.
Powerhouse quesadilla for dinner. Mozzarella and cheddar cheese. Sautéed avocado, tomato, onion, mushroom, and green pepper. Chicken marinated in chili powder and hot sauce. Made a second one for lunch tomorrow because that's how I do it in NY. Leftover city!
Bed early. Easy tomorrow.
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