Sunday - 10 miles
Monday - 5 miles, strength: chest, tris, legs & core
Tuesday - Rest
Wednesday - 6.68 miles
Thursday - 9.25 miles (run 1: 5.25 mi, run 2: 4 mi speed), strength: biceps, legs & core
Friday - 8 miles (tempo)
Saturday - 24.25 miles (8 at marathon race pace)
Weekly total: 63.18 miles
Wednesday, August 26, 2015
Monday, August 17, 2015
Weekly Summary 8/2/15-8/15/15
8/9/15-8/15/15
Vacation week in Chatham, MA
Sunday - 6.86 miles
Monday - Rest day (Nantucket trip)
Tuesday - 7.5 miles
Wednesday - 10 miles
Thursday - 4.25 miles
Friday - 7.25 miles
Saturday - 20.68 miles
Weekly total: 56.54
8/2/15-8/8/15
Sunday - 9.25 mi
Monday - Rest day
Tuesday - 5 miles
Wednesday - 6.5 miles
Thursday - 5 miles
Friday - 6.5 miles
Saturday - 24 miles
Weekly total: 56.25
Vacation week in Chatham, MA
Sunday - 6.86 miles
Monday - Rest day (Nantucket trip)
Tuesday - 7.5 miles
Wednesday - 10 miles
Thursday - 4.25 miles
Friday - 7.25 miles
Saturday - 20.68 miles
Weekly total: 56.54
8/2/15-8/8/15
Sunday - 9.25 mi
Monday - Rest day
Tuesday - 5 miles
Wednesday - 6.5 miles
Thursday - 5 miles
Friday - 6.5 miles
Saturday - 24 miles
Weekly total: 56.25
Wednesday, August 5, 2015
Weekly Summary 7/19/15-8/1/15
7/19/15-7/26/15
Sunday - 'Rest' day. Cross training at Storrs Adventure Park with friends. Great time and a good core workout.
Monday - 5 miles
Tuesday - 6.25 miles
Wednesday - 5 miles
Thursday - HMF Riverfront Scramble #2 - 2 mi warmup, 5k race, 2 mi cool down.
Results: 2nd place overall.
Friday - 5 miles
Saturday - 21.5 miles
Weekly total: 49.85
7/27/15-8/1/15
Sunday - 10 miles
Monday - 5 miles
Tuesday - 6 miles, biceps & core
Wednesday - 5 miles, back & core
Thursday - rest day
Friday - 6.25 miles
Saturday - 22 miles
Weekly total: 54.25
Monday, July 20, 2015
Weekly Summary 7/12/15-7/18/15
Sunday - Ellington Sprint Triathlon
1.5 mile warm up run, .25 mi swim, 12 mi bike, 3.2 mi run
Results: 6th place overall, 1st in age group
Monday - 5 mi
Tuesday - 6.25 mi
Wednesday - 5 mi tempo
Thursday - 5 mi fartlek
Friday - 6.75 mi
Saturday - 16 mi
Weekly Total: 48.7 miles
1.5 mile warm up run, .25 mi swim, 12 mi bike, 3.2 mi run
Results: 6th place overall, 1st in age group
Monday - 5 mi
Tuesday - 6.25 mi
Wednesday - 5 mi tempo
Thursday - 5 mi fartlek
Friday - 6.75 mi
Saturday - 16 mi
Weekly Total: 48.7 miles
Sunday, June 15, 2014
My Dad. My Running Partner.
When I was 17, at the age of 50 my father was diagnosed with terminal melanoma and given a short time to live. Fortunately, my parents sought out a a second opinion which provided a more positive prognosis. He received treatment, and after recovery was found to be cancer free and had a second chance on life. A few years later, he retired at the young age of 53. In the years following, I got to know my dad in a different way than I had as a child and an immature teenager. I was now a young man living on my own, and quickly began to recognize what everyone else already knew: my dad was a great guy. He had an incredible work ethic, he was the life of every party, and he was a loyal and generous friend and family member.
Around that same time, I started running. As I began running more and participating more frequently in races, he started showing more interest. He would ask me when my next race was. He would congratulate me on my performance and save me the race results from the local paper. My dad and I were never very expressive when it came to our relationship, but I knew this interest was his way of letting me know he cared. In 2006, I was lucky enough to be picked in my first lottery entry for the New York City Marathon. When it got close to the race, my dad asked me if I wanted company on my trip to NYC for the race, so I said "sure." When it came time, we drove in the day before the race. We explored the city, and he shared stories of when he lived in the city as a young man. We went to an afternoon movie, had dinner, then retired to our small NYC hotel room. On race day, he scrambled around the city to catch me running at a few spots along the course, and met me past the finish in the family area. We had lunch and celebrated my accomplishment, then returned home. It was a special weekend on so many levels, and that time together gave us the opportunity to bond in a meaningful way, and really, become friends.
The following May, at the age of 72, he was again diagnosed with an advanced stage of melanoma. He weighed his options and decided to enter a trial treatment program at the Dana-Farber Cancer Center in Boston, MA. My dad was tough and he was under the care of a top cancer facility, so we had high hopes, but the reality was that even if treatment was successful it would at best only prolong his life for a short time. My mom drove him sometimes several times a week to Boston for his blood transfusions and chemo. I decided I would give her a break one of the days and drive him to Boston so I could sit with him through one of his treatments. I thought it would be a good opportunity for us to talk. Talk about how he is feeling. Talk about preparing for the worst. I could tell him how much he meant to me. But he was tired, weak, and not up for talking. So I just sat with him and kept him company. We sat in the car on the drive to Dana-Farber, we sat as he received treatment, and we sat on the drive home. We didn't have that meaningful talk I was hoping for, but like our weekend in New York for the marathon, it was a special time together, and it was my way of showing him that I cared. He developed complications and continued to deteriorate, and ultimately we were told that the trial was unsuccessful. He decided to forego hospice care and spend his remaining time at home. I watched my father get weaker and weaker while my mom cared for him. He fought for his life every day through extreme pain and suffering, but eventually lost his battle in September of 2007.
I am so thankful that my dad recovered from his first diagnosis, giving him 20 more incredible years of life with my mom, my brother and me, family, and friends. If he had not, he wouldn't have been there for my wedding, the birth of my two daughters, my brother's wedding and so many other life changing events. I would not have had the opportunity to get to know him the way I did. I would not have had his guidance and support that helped me become the man I am now. And, I certainly would not be the runner I am today. I learned by his every day example the importance of hard work and commitment, which keeps me focused on my training. As a witness to his fight with cancer, I learned that as tired and sore as I might be, or as bad as I might feel, nothing can compare to what he went through, and he never gave up or complained. Once. I think of him on every run, and whenever I need a little encouragement to run or a push to finish a tough race, his memory is there to get me through it. My running has evolved in many ways since he passed, and I know he would still be one of my biggest supporters. As a tribute, I write his initials on all my running shoes to carry him with me. I am far from a religious person, but somehow I feel closer to my dad when I run and that connection makes every one of my runs more meaningful.
Dad, thank you for all that you have given to me and continue to give. Thank you for being with me on all my runs. You are my motivation and strength. I miss you. Happy Father's Day.
Has someone special in your life helped improve or give meaning to your running?
 |
| Me and my dad Easter 1976. |
Around that same time, I started running. As I began running more and participating more frequently in races, he started showing more interest. He would ask me when my next race was. He would congratulate me on my performance and save me the race results from the local paper. My dad and I were never very expressive when it came to our relationship, but I knew this interest was his way of letting me know he cared. In 2006, I was lucky enough to be picked in my first lottery entry for the New York City Marathon. When it got close to the race, my dad asked me if I wanted company on my trip to NYC for the race, so I said "sure." When it came time, we drove in the day before the race. We explored the city, and he shared stories of when he lived in the city as a young man. We went to an afternoon movie, had dinner, then retired to our small NYC hotel room. On race day, he scrambled around the city to catch me running at a few spots along the course, and met me past the finish in the family area. We had lunch and celebrated my accomplishment, then returned home. It was a special weekend on so many levels, and that time together gave us the opportunity to bond in a meaningful way, and really, become friends.
 |
| Me and my dad summer August of 2005 at my parents house on the Cape in Chatham, Ma |
The following May, at the age of 72, he was again diagnosed with an advanced stage of melanoma. He weighed his options and decided to enter a trial treatment program at the Dana-Farber Cancer Center in Boston, MA. My dad was tough and he was under the care of a top cancer facility, so we had high hopes, but the reality was that even if treatment was successful it would at best only prolong his life for a short time. My mom drove him sometimes several times a week to Boston for his blood transfusions and chemo. I decided I would give her a break one of the days and drive him to Boston so I could sit with him through one of his treatments. I thought it would be a good opportunity for us to talk. Talk about how he is feeling. Talk about preparing for the worst. I could tell him how much he meant to me. But he was tired, weak, and not up for talking. So I just sat with him and kept him company. We sat in the car on the drive to Dana-Farber, we sat as he received treatment, and we sat on the drive home. We didn't have that meaningful talk I was hoping for, but like our weekend in New York for the marathon, it was a special time together, and it was my way of showing him that I cared. He developed complications and continued to deteriorate, and ultimately we were told that the trial was unsuccessful. He decided to forego hospice care and spend his remaining time at home. I watched my father get weaker and weaker while my mom cared for him. He fought for his life every day through extreme pain and suffering, but eventually lost his battle in September of 2007.
I am so thankful that my dad recovered from his first diagnosis, giving him 20 more incredible years of life with my mom, my brother and me, family, and friends. If he had not, he wouldn't have been there for my wedding, the birth of my two daughters, my brother's wedding and so many other life changing events. I would not have had the opportunity to get to know him the way I did. I would not have had his guidance and support that helped me become the man I am now. And, I certainly would not be the runner I am today. I learned by his every day example the importance of hard work and commitment, which keeps me focused on my training. As a witness to his fight with cancer, I learned that as tired and sore as I might be, or as bad as I might feel, nothing can compare to what he went through, and he never gave up or complained. Once. I think of him on every run, and whenever I need a little encouragement to run or a push to finish a tough race, his memory is there to get me through it. My running has evolved in many ways since he passed, and I know he would still be one of my biggest supporters. As a tribute, I write his initials on all my running shoes to carry him with me. I am far from a religious person, but somehow I feel closer to my dad when I run and that connection makes every one of my runs more meaningful.
Dad, thank you for all that you have given to me and continue to give. Thank you for being with me on all my runs. You are my motivation and strength. I miss you. Happy Father's Day.
 |
| My current rotation of running shoes with my dad's initials on them - "AYV" for Anthony Yves Vallez. |
Has someone special in your life helped improve or give meaning to your running?
Thursday, June 5, 2014
Iron Horse Race Recap
What an amazing day this past Sunday, for the Amica Iron Horse Half Marathon, 10k and 5k! Another great event organized by the Hartford Marathon Foundation. It's an awesome race, with a distance for everyone, but for whatever reason, I hadn't run it since 2008. This year, I wanted to run a spring half marathon this spring, and it worked with my schedule so I registered.
TRAINING
After the Boston Marathon on April 21st, I spent a lot of time cycling to train for the Ten Penny Ale Shamrock Duathlon on May 18th. Following the duathlon, I had two weeks to quickly recover and focus on the half. Because of work and travel, my training those two weeks was inconsistent at best. I was squeezing short runs in where I could, but was out of my typical routine which really put me out of sorts. I did manage to get in a solid twelve mile run in while in Catham, MA (my favorite place to run) for Memorial Day weekend, but that was my only run longer than 6 miles since Boston.
RACE DAY
Blue skies, cool weather, and 2,000 positive people made for a great pre-race atmosphere at the center of Simsbury, CT. I met up with some of my Team HMF teammates for a quick team photo, went for a short warm up run, then made my way to the starting line. Since my training was a little off, I didn't have high expectations but I'm too competitive not to set aggressive goals. My strategy was to run at a 6:15 min/mile pace for the first 6 miles, see how I felt, then hopefully hang on at that pace for the rest of the race. If I had a good day, that would put me at a finish time of 1:22:00. I figured that would place me in the top 10 overall and top 3 in my age group. Well, surprisingly, I had a great day. As usual, I went out too fast, but at mile 6 I felt great. I felt strong. I decided to turn it up. I caught and passed the previous year's winner, then another runner, and another. The next runner was far ahead in the distance, and with only 1.5 miles left, I assumed he was out of reach. But after a mile, I had closed the gap and was now on his heels. With about 1/4 mile left, I passed him going into the last turn, and he didn't have the legs to do anything about it. As I ran to the finish a race official told me I was third. THIRD! I couldn't believe it. I didn't believe it until I heard them announce my name as the third place finisher as I crossed the line in 1:18:31. It was a personal best half marathon time for me by almost 5 minutes. And the runner I passed in the last quarter mile? Rather than being upset that I beat him at the end to take third place, he THANKED me! His goal was to break 1:19:00 to qualify for New York, and he said that I made him run harder when I passed him and pulled him to the finish. He finished in 1:18:47 to achieve his goal and get his qualifying time. That is what the spirit of running is all about and why I love the running community.
POST RACE
As usual at HMF Events, the post race party was great. A winners podium photo booth, great food, music, and people. I ran into old friends, talked to some of my new friends from Team HMF, and stuck around for the awards ceremony to collect my 'trophy.' HMF always gives unique and useful awards. Last time I ran the Iron Horse Half I won my age group and was given an Iron Horse beach towel. This year? An Iron Horse beer pitcher, an HMF running hat, and a Timex Ironman Road Trainer GPS watch. SWEET! Thanks to the Hartford Marathon Foundation, Timex, all the volunteers, and the town of Simsbury for putting on a great event. For a quick race recap check out the video where me and my Team HMF teammates are shown at 0:53.
NEXT UP
Riverfront Scramble #1, a 5k on Thursday evening, June 19th. The first in a series of three races that start at Mortensen Riverfront Plaza in Hartford, CT organized by HMF Events. The course include trails, grass, pavement, and maybe even some stairs along the Connecticut River. You never know what the course will be until just before you start. It's always fun, and the post-race includes burritos and beer. How's that for a reason to run!?
What's your next race?
TRAINING
After the Boston Marathon on April 21st, I spent a lot of time cycling to train for the Ten Penny Ale Shamrock Duathlon on May 18th. Following the duathlon, I had two weeks to quickly recover and focus on the half. Because of work and travel, my training those two weeks was inconsistent at best. I was squeezing short runs in where I could, but was out of my typical routine which really put me out of sorts. I did manage to get in a solid twelve mile run in while in Catham, MA (my favorite place to run) for Memorial Day weekend, but that was my only run longer than 6 miles since Boston.
 |
| Team HMF before the start. |
RACE DAY
Blue skies, cool weather, and 2,000 positive people made for a great pre-race atmosphere at the center of Simsbury, CT. I met up with some of my Team HMF teammates for a quick team photo, went for a short warm up run, then made my way to the starting line. Since my training was a little off, I didn't have high expectations but I'm too competitive not to set aggressive goals. My strategy was to run at a 6:15 min/mile pace for the first 6 miles, see how I felt, then hopefully hang on at that pace for the rest of the race. If I had a good day, that would put me at a finish time of 1:22:00. I figured that would place me in the top 10 overall and top 3 in my age group. Well, surprisingly, I had a great day. As usual, I went out too fast, but at mile 6 I felt great. I felt strong. I decided to turn it up. I caught and passed the previous year's winner, then another runner, and another. The next runner was far ahead in the distance, and with only 1.5 miles left, I assumed he was out of reach. But after a mile, I had closed the gap and was now on his heels. With about 1/4 mile left, I passed him going into the last turn, and he didn't have the legs to do anything about it. As I ran to the finish a race official told me I was third. THIRD! I couldn't believe it. I didn't believe it until I heard them announce my name as the third place finisher as I crossed the line in 1:18:31. It was a personal best half marathon time for me by almost 5 minutes. And the runner I passed in the last quarter mile? Rather than being upset that I beat him at the end to take third place, he THANKED me! His goal was to break 1:19:00 to qualify for New York, and he said that I made him run harder when I passed him and pulled him to the finish. He finished in 1:18:47 to achieve his goal and get his qualifying time. That is what the spirit of running is all about and why I love the running community.
 |
| My take home loot from completing the race and 3rd place finish. |
POST RACE
As usual at HMF Events, the post race party was great. A winners podium photo booth, great food, music, and people. I ran into old friends, talked to some of my new friends from Team HMF, and stuck around for the awards ceremony to collect my 'trophy.' HMF always gives unique and useful awards. Last time I ran the Iron Horse Half I won my age group and was given an Iron Horse beach towel. This year? An Iron Horse beer pitcher, an HMF running hat, and a Timex Ironman Road Trainer GPS watch. SWEET! Thanks to the Hartford Marathon Foundation, Timex, all the volunteers, and the town of Simsbury for putting on a great event. For a quick race recap check out the video where me and my Team HMF teammates are shown at 0:53.
 |
| Iron Horse Half Marathon, 10k and 5k race recap video. |
NEXT UP
Riverfront Scramble #1, a 5k on Thursday evening, June 19th. The first in a series of three races that start at Mortensen Riverfront Plaza in Hartford, CT organized by HMF Events. The course include trails, grass, pavement, and maybe even some stairs along the Connecticut River. You never know what the course will be until just before you start. It's always fun, and the post-race includes burritos and beer. How's that for a reason to run!?
What's your next race?
Wednesday, May 21, 2014
Ten Penny Ale Shamrock Duathlon Results
A few years ago, after two decades of running road races and an occasional trail race, I started to get the itch to attempt something different and give multi-sport races a try. In 2010, I took the plunge, bought myself a good road bike, and entered a local sprint triathlon that was held conveniently a mile from my house at Crystal Lake in Ellington, CT. I did fairly well on the bike, had the fastest run time, enjoyed the race, and finished 9th overall. I was pleased with the results of my first tri, but I also confirmed what I already suspected - I am a terrible swimmer. Later that year, I found out that the Hartford Marathon Foundation (HMF) hosts a duathlon, which is a 5k run, 26k bike, followed by a 3.3 mile run. NO SWIM! Now THIS was the multi-sport for me. This past Sunday was my third Ten Penny Ale Shamrock Duathlon by HMF.
Since I just recently ran the Boston Marathon, I had little time to recover and train specifically for this race. I was so completely focused on the marathon I had not spent any time on my bike. Following Boston, I took a week to recover and get my legs back, then quickly began training on the bike and working on my running speed. Going into the race, I was feeling confident about my running, but didn't have high expectations for the bike leg. My strategy was to go fast on the first run, ride as hard as I could, and hope I still had enough left in my legs to have a decent time on the second run.
When the start horn went off, I quickly settled in just behind the lead pack, picked off a few of the stragglers, and finished 5th on the first run. This gave me a much needed head start on most of the field for the bike leg. Much needed because at some point, it was inevitable that crazy cyclists with legs as long as me, and expensive tricked out bikes, will begin to catch and fly past me like I am standing still. I used to get discouraged by thi s, but now I just accept it. I know I'm am not the fastest on the bike, but I've learned that I will have the opportunity to catch them on the last run. So I finished the bike, ran out of the transition area and set out to catch as many ahead of me as I could. One by one I tracked down runners ahead of me and passed them until I ran out of road. I finished with a total time of 1:29:53, only 1:03 off my best time. Given that I didn't train much at all on the bike, I was very pleased with my time, which landed me 16th overall and 3rd in my age group.
TEAM HMF
This was the first Hartford Marathon Foundation race since our team meeting, and there were several team members there participating in the 3.3 mile run, the duathlon, or volunteering. It was great to see so many teammates there encouraging each other and representing Team HMF. And, the women's duathlon and the 3.3 mile run were both won by Team HMF members. Congrats to Allie Burdick and Lanham Marks-Hamilton!
NEXT UP
The Amica Iron Horse Half Marathon on Sunday, June 1 in Simsbury, CT.
Do you ever get bored with road running? What other types of races do you do?
Since I just recently ran the Boston Marathon, I had little time to recover and train specifically for this race. I was so completely focused on the marathon I had not spent any time on my bike. Following Boston, I took a week to recover and get my legs back, then quickly began training on the bike and working on my running speed. Going into the race, I was feeling confident about my running, but didn't have high expectations for the bike leg. My strategy was to go fast on the first run, ride as hard as I could, and hope I still had enough left in my legs to have a decent time on the second run.
When the start horn went off, I quickly settled in just behind the lead pack, picked off a few of the stragglers, and finished 5th on the first run. This gave me a much needed head start on most of the field for the bike leg. Much needed because at some point, it was inevitable that crazy cyclists with legs as long as me, and expensive tricked out bikes, will begin to catch and fly past me like I am standing still. I used to get discouraged by thi s, but now I just accept it. I know I'm am not the fastest on the bike, but I've learned that I will have the opportunity to catch them on the last run. So I finished the bike, ran out of the transition area and set out to catch as many ahead of me as I could. One by one I tracked down runners ahead of me and passed them until I ran out of road. I finished with a total time of 1:29:53, only 1:03 off my best time. Given that I didn't train much at all on the bike, I was very pleased with my time, which landed me 16th overall and 3rd in my age group.
TEAM HMF
This was the first Hartford Marathon Foundation race since our team meeting, and there were several team members there participating in the 3.3 mile run, the duathlon, or volunteering. It was great to see so many teammates there encouraging each other and representing Team HMF. And, the women's duathlon and the 3.3 mile run were both won by Team HMF members. Congrats to Allie Burdick and Lanham Marks-Hamilton!
NEXT UP
The Amica Iron Horse Half Marathon on Sunday, June 1 in Simsbury, CT.
Do you ever get bored with road running? What other types of races do you do?
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