Hour bike, hips were hella sore from running in the snow yesterday.

Tread, it was like four out with 25mph winds.

Bike workout in the morning, 3 on 2 off eight intervals with a few 1 on 1 off intervals at the end. All minutes btdubs.

Easy on the tread.

Finally nice enough to get outside!

Little more intense run then jumped on the bike for about an hour the 4 3 2 1 by three intervals.

Long Chestnut Ridge route, around seven in I stopped to help get a car unstuck from the snowbank. Stopped at the casino for a drink then did the second half. Went from a mix to snow when I got a little higher then back to rain as I started the second half.

Only wanted to throw up thrice after last nights adult imbibations.

Run down to the bar, Watch USA defeat that Ruskie scum, drink a few mimosas, run back home.

Tread

Tread

Did a long run on the first day in like 2 weeks over freezing.  First 10 were pretty good then it started showing and blowing hard, like stinging my face hard.  Got in a few miles fast at the end once it eased off.  I just can't catch a break this winter.

Took two runs feeling quite depleted but got in the miles.

Finally decent weather for a run, meaning above freezing, not raining or snowing much and only kinda windy.  Warm up was to the bar to pick up my St. Paddy's Day parade bus ticket then into 3 by 2 mile intervals 11:12 (5:30 5:42) 11:05 (5:29 5:36) 11:05 (5:30 5:35) with 2/3rd mile jog in between.  Not in as terrible shape as I thought.

Super windy run, felt like I was running in place at points.

Long run with Aileen Hoak, jumped in on her workout. Four easy six around 615 three easy six at 615 and one easy. Tough run, especially for the first 20 of the year. Still windy but not as bad as yesterday.

Four on the tread slow, it's all my legs were cool with today.

Outrageously cold

Still outrageously cold, but at least I had company.

Tread

Run in Raliegh with Shed, above freezing!?

Run with Shed and Turko, more warm temps. Lots of beers.

Easy run with Shed and Turko. Over 70, sheeeeeeeeeeeeeeetttttttt.

Three before my cancelled flight with rain wind and 45 degrees, eight after with Shed in 30 with a bit of ice on the ground.

Tread, actually made it to ten thanks to an awesome episode of Agents of SHIELD.

Treader

Taking advantage of the nicce weather to show off the calves and sport the running capris.  Very nice day out, meaning in the low 40s and sunny.  Did 15 with some good hills in the middle, the second half was more towards MP, and finished with a 5:37 mile.

Easy 10 outside, one day between long runs!
 

Long run with Beaner Hoak, middle 14 at 625 she ran like a beast. 6:38 overall pace.

Really easy run, with terrible weather on the horizon for Wed and Thurs I would like to attempt a workout tomorrow.  The legs shall see.

Started the run with hopes of doing a workout, but that was quikly dashed so just did a nice North Boston-Boston State loop.  1-1.5' of snow are projected for tomorrow, Frak.

Tread

Tread, one mile at 6 flat before I couldn't handle it.  Boston numbers came out, I'm 312!

Goes from 5 yeaterday morning to 55 this afternoon.  Winter can go suck a D, did 10 outside with some strides thrown in.  First race since Thanksgiving is tomorrow.

Decent race, would have been better if I had raced in the last few months. Won my AG and won a bottle of wine!

Tread

Southcreek with extensions

Easy since my legs feel like garbage

Bike workout with my quads still feeling like poop

Normal N. Boston-Boston State Loop

Easy before Syracuse Half tomorrow.

About as awful racing conditions as you could ask for, icy and windy and about 30 turns throughout the race. Ran ok, but mostly as a workout at this point. My legs were sore at the end but really just felt like a nice tempo run.

Easy tread run, right hammy was very sore.

Right Hammy was still tight.  My right hip was a little wonky too, but nothing too harsh.

After squats and lunges yesterday my hammys were right sore so I just did an hour on the bike.

NB-BS loop, hammys were still a bit tender but much better.  I am going out to Syracuse tomorrow and if I have time I'll stop by Palmyra, where mormonism was first invented.

Southcreek with an extension through the village, happened to also be 10.6 miles.  I did not stop in Palmyra, one of these days though...

Treader

Outside and tread.

Long run with 2 at MP (~610) and 5 at HMP (~550) on this first day above 60 (66!) of the year.  I combined every major hill I've encountered this winter to finally get over 1000 feet of climbing in a run hitting nearly 1200 feet. 

This was the second latest its ever gotten above 60 in Buffalo, the latest being April 7th and the old second place being March 30th.  Just a rough winter. 

Southcreek, slow and easy.

Legs still somwhat tired, pretty nice weather for a run.

Southcreek + village, left quad is still fatigued.

N. Boston, Boston State.

Finally a race where I felt good, stayed with the pack for the first mile then pushed it the second. Another guy caught up around mile two and we hung together. Then another guy came up near the end and both had a better kick that me. I'll take it, after two disappointing races it was good to get out and run faster that I hoped. Two weeks to race day.

75 minute bike, my Achilles was pretty sore today so I just kept to the hike and will get back on the roads tomorrow.

Easy run around Southcreek

Last real workout, 6.2 easy up to Chestnut Ridge then 8 at or faster than MP then .8 easy.  Heading to Florida tomorrow to do some Pre-Boston heat acclimitization.

Easy run before the flight.

Run from hotel #1, uneventful but progressed to MP by the end.

My heel/achilles was really acting up o I took the day off.

Down and back to Turtle beach.

Pretty unbearably humid, got through the run then drank about a gallon of water.

45 minute bike around the island

Turtle beach and back.

Beach run plus a little extra with pickups thrown in.

Even more outrageously humid, last run before heading home.

Easy four with a few pickups thrown in.

Easy three before the race

My garmin cable is at my Brothers in Boston, so it will be a few days before the whole race report comes up.

I'll just say if not for Satan, the dark lord, I would not have made it through the race.

35 minute spin
 

1 hour spin

Run to my gram's, yark work, run back home.  Legs still hate me.

Hour spin with some 3' on 3' off thrown in.

Easy around the village, legs still feel tired.
 

Stopped by the High school track meet to see what's what.

Just a shakeout jog to clear out the lungs.

Cough is getting rough.

Yesterday I barely moved all day from my cold, managed an hour spin today.

Easy around the village still coughing a ton, but feeling better.

Cough still harassing me, at least I'm getting a good ab workout out of it.

Legs feel good, lungs don't

Easy run, decided against extending when I was running low on cough drops.

Hour spin with 3' on 2' off thrown in.

Easy run, got offered and took a shot of Fireball on my run.  Great way to start the week.

Attempted a workout, heat and humidity wrecked me instead of 10 by 800 did 2 by 800 2 by 600 2 by 400 2 by 200, slowly.

I'm back to running, will fill out the past few weeks soon.  Getting reasy for the XC Club Champs in December.  Ran to pick up stuff from last night

Lunch run Loop (6.4) and Village Loop (5.2)

Lunch Run (6.4) and Como Park (5.6)

Lunch Run (6.4) and Como Park Long (6.1)

Lunch Run (6.4) and Como Park not quite as long after work. (5.8)

Lunch Run, would like to get in a few more miles tonight but there's a Sabres Game that I have tickets my legs won me.  So we shall see.

3.2 around my girlfriends place while I waited for her to get home.

Stayed up late drinking with my girlfriend, so just went out and had a nice little run.  Four before, ran into one of my college teammates so did a bit with him.  Ran the race, obviously a bit sluggish, then did 7 more miles after with Pat and another guy.

Lunch run, not quite manpri weather yet.

7.5 after work, sprinkled the second half.

Lunch run, I work right next to a nice 4 mile long paved path so on the first mile section I did my 4 mile tempo (5:47, 5:43, 5:41, 5:37) and didn't feel like death.  1 WU/2 CD.

Knocked out another seven on the trail after work, feeling the lunch run.

Nice solid 6.5 mile on Lunch loop

Post work run, my girlfriend made me come to her to be broken up with and was late. But I got in some good miles before, so no big loss.

4.3 Well, woke up at 4:30 so sat in bed until six.  Then decided to run around the neighborhood before work.

6.5 During lunch, making the long drive out to RI after work.

2.8 to get Turko's car then 9.3 around all the mansions and ocean in Newport.

Easy run along the cliff to work off the hangover.

6.5 on Lunch loop

7.5 on Trail.

5 mile tempo at lunch, not as fast as last week but quite a bit warmer and windier so I will take it.  5 miles in about 29:15. 1 WU 1 CD

5.4 at home dodging thunderstorms.

Lunch run in new mizunos.

Run after work shorted it a mile with the rain and wind.

Hitogami - 13

7 Lunch workout, fartlek the middle five.  The miles were colcking around 6:10 miles for it.  What a world of difference a new pair of shoes do.

7.1 After work, feeling good.

Hitogami - 27.1

4.3 Before work, my mood is best summed up by the immortal classic "Friday" by Rebecca Black.  Unfortunately I can't get enough internet at work to listen to this timeless classic. Damn the Gods!

7.2 at lunch to get up to a nice round 65 for the workweek.

Hitogami - 38.6

Race in downtown Buffalo Saturday night, legs didnt feel great so just went with the flow.  There was beer after so it was all good.

Hitogami 46.1

Easy jog around the village to say hi to friends.

49.6 Hitogami

6.5 Lunch Loop, warmer than it has been but still windy.

7.2 Tried a new loop after work, dark out.  I prefer running during the daytime.

63.3 Hitogami

7 Ran up to Hoyt Lake from my new place and back, when its 57 at 6AM you just gotta go for it.

7 Tuesday Tempo, 5 miles in 29:12 pretty much the same as last week.  But consistency is good, and I just need to keep building.

Hitogami 77.3

5.3 Village Loop before work, got to enjoy this weather before it goes away for a long time.

6.7 Lunch loop with a little add on to get to an even 12.  Crazy windy but over 50 in November? I'll take it.

Hitogami 89.3

7.1 Run to Hoyt lake up Delaware, 1.5 laps then back Elmwood.

6.5 Lunch loop, was going to try to do a workout, but the legs were still sore so just threw some striders in instead.

102.9 Hitogami

7 Before work, same loop as yesterday with a few refinements. I feel #blessed that the rain held off until I got home.  Nothing worse than running in sub 40 degree, windy, rain not even democrats.

7 at lunch, did a fartlek in the middle 5 miles. Times about the same as last week.  Was going to do something a bit more structured but it was cold out and didnt want to keep busting out the watch.  Saw my first snowflakes of the year, a sad day indeed.

116.9 Hitogami

Weird weekend, was pretty much trapped in my apartment all weekend waiting for my new furniture, but did manage to sneak out for a date with an ex D1 runner.  I had unpure thoughts about her, so I prayed a bit after.  Finally got out for a few miles around the city, really decent weather, but winter is coming.

7 Miles on my usual loop in my new shoes that Jake sent over.

6.5 at lunch, it was 55 outside.  I wore shorts.

Blue Saucony - 12.5

Hitogami - 123.4

7 before work, beautiful out. Today is supposed to be in the 60s before falling off a cliff.  I may even have to triple with how nice its going to be, and beginning tomorrow not be.

7 Lumch tempo, beautiful out 64 with a nice breeze, did 5 in 28:44 (547, 545, 543, 550, 539) the 4th mile has a nice little uphill in it.  I think the better time came from taking a little better care of my legs, the great weather and just getting the hang of this pace again.

Did you know that Monster Energy drink is satanic in nature?

Blue Saucony 19.5

Hitogami 130.4

7 Normal loop, over 25 degrees colder than last night and a steady west wind. It's starting to feel like winter in Buffalo.

6.5 Lunch loop, first half was nice.  Second half was into the wind. Fun fact about Buffalo is 90% of the winter we have a stiff headwind out of the west.

Blue Saucony 26.5

Hitogami 136.9

6.5 at lunch, not as windy , but got to run with a nice light snow falling.

5.5 After work around the city

Go Bills!

Hitogami 143.4

Blue Saucony 32

7 Lunch fartlek, still windy out of the west. No snow today, felt pretty good.  Apparently the bike path I run on is closed for the next month for hunting, I will continue to wear my bright yellow jacket and run like the wind.

Hitogami 150.4

Ran with Bard in Rochester before the Regional meet. My friend ran a perfect race and took the lead with a K to go and won it! Great to see a friend achieve great things.

Hitogami 160.9

Easy run around the village, not windy which is nice.  Possible 2 feet of snow between Monday night and Wednesday, not so nice.

Blue Saucony 38.3

Snowy lunch run, 2 feet of snow and 40 mph winds forecasted tomorrow. So I may be on the indoor trainer.

Hitogami 167.7

Incredible here, work is closed so I jumped on the trainer for 82 minutes while I watched Once Upon a Time.  Then had a fair few cocktails with my coworker in the city.

Looks like it may be adult snow week, crazy stuff.  My parents got about 4 feet and here in the city we got 6-8", the winds died down and it wasn't snowing too bad so I snuck out for a run.  Saw a group running out there too as I was getting back home.  The next two days look nasty again so I will probably be back inside.

60 minutes on the bike with 3' on 2' off intervals thrown in.

Four on the treadmill, not too terrible.

Around the village, pretty much everything is cleaned up.  But unreal scenes, 3 businesses had roofs collapse, just so much snow.  In the city I got 7" at my parents they got 7'.  That's a Shaquille O'Neal of snow.  Now the worry is flooding with it being 50 today and 60 tomorrow.

Ran at lunch, 60 degrees out.  Crazy to see all the mailboxes just crushed by plows.

30 minute bike after work.

Lunch loop, very windy per the usual.

Set my alarm wrong, so I only had time for three.  But tomorrow is an all out effort so the extra sleep and reduced miles will probably be a #blessing in disguise.

Had a goal to get top 10 and run sub 26:30, managed to do both.  Felt good, but definetly thankful the last 2 miles had a good it of downhill.  Then I knocked out about 10 beers before the family home.  Gobble Gobble mothers...

Lunch Run

50 minute bike workout after work.

Terrible weather plus all day workshop means another bike workout for an hour.

Same as yeaterday, but forced my self to get outside after work.  Got yelled at by a woman who was indignant that she would have to yield to me in the bright yellow jacket and reflective vest.  Yes ma'am Yield means both for cars and pedestrians.

Lunch run, forgot my jacket.  Wind sucks.

4 on the tread as I watched last night's South Park. I am Lorde ya ya ya!

4.3 before work

6.8 at lunch

City run, stopped at a sub shop to pick up dinner on the way home.

Wegmans Loop with Rufio, Bard and Feeney.  Good way to wake up.

Lunch Loop, Club Cross Champs Saturday!

50 Minute bike work out 10' WU 5 by 5' on 3' off.

Nike is putting in a team, I will be racing Solinski, Derrick, Tegencamp...oh boy.

Lunch run.

One of my High School teammates just qualified for the Olympic Trials Laura (Nye) Hagley running sub 2:40 at CIM. Just awesome.

Colder Lunch Run

Windy, cold lots of snow on the ground.  So basically a Buffalo Fall.

30 Minute spin before work, heading down to Bethlehem right after work. Club Nats tomorrow!

Bad race, the legs just didn't have it.  Drove down from work on Friday, met up with the team did a warm up then the race went off.  I pretty much went backwards from the gun, disappointing, but it was a cool experience.  Headed back to Buffalo after the race, a lot of driving.  Now time to start setting the next goal.

Ran to the bank over lunch, legs are still roughed up.  Especially my right hip, most likely from all the driving.

Went go-karting after work and it was 35 rainy and windy during lunch yesterday so ended up taking another day off.

Ran to the bank to pick up some money to possibly purchase a spin bike off craigslist after work. $100 bucks is a pretty good deal, so hopefully I don't get murdered.

Run before work, cold out.  I am now +1 Spin Bike, hopefully I find out I get +2 agility when I equip it.

Ran down to the Walmart to find a Festivus Vestivus, best I could find was a red womans sweater so modifications will begin.

The SUN was out! It's been weeks since I've run in the sun, and with hunting season over I got to run on the trail next to work.

Run with Josh and Jake around Liberty.