Run_Faster_Master

US Olympic Marathon Trials

2012-01-14T18:51:00.002-04:00

Quite happy to see the coverage on NBC of the marathon trials. Very good that I re-learned how to program our vcr.
Good motivaion for tomorrow's long run.

1st Long Run

2012-01-08T21:09:00.001-04:00

Happy to hold this one together. Plenty o short stops for odds and ends and friends. The Boston Marathon course is in excellent shape with streets being cear of snow and ice.
B.A.A. Club Happy Unicorn Run.
22.5 miles in 3:19:00 (8:50/mile average)

"Run hard, be strong, think big!"

2011-12-23T17:08:00.003-04:00

-Percy Cerutty, coach

Athletes training under Cerutty said "You came here with the object of running more quickly, and achieving the running, but really it was a education in life" and "You got a whole philosophy of life and attitudes"

-a nice string of 5-7 milers this week; looking forward to some good training this holiday period.

2 Months Til Race Day

2011-12-19T21:40:00.001-04:00

13 miler yesterday and an hour of spinning today prompts me to write a post as the Boston Marathon training excitement builds-sorry I missed the group run yesterday!

For Real 65 Miles

2011-08-14T20:31:00.001-04:00

I didn't realize until running the totals that base is back, ha-ha, one week for 65 miles. It's time to dust off the Boston Marathon schedule and make somthing of the next 61 days.

A Crumbled Base

2011-08-09T20:40:00.000-04:00

Another summer and the training numbers fall way short of the anticipated level expected for a good fall marathon. What is the problem? For now, it's 66 days until race day and training has resumed.

Base Building

2011-06-08T20:56:00.001-04:00

A foundation being laid:

Week Miles Long Run # of Runs Ave. Run Training Pace
4/25/2011 - 5/1/2011 50.5 12.0 7 7.2 8:15.52
5/2/2011 - 5/8/2011 54.0 13.0 7 7.7 8:01.06
5/9/2011 - 5/15/2011 67.8 15.0 10 6.8 16:29.66
5/16/2011 - 5/22/2011 66.8 15.0 7 9.5 8:01.64
5/23/2011 - 5/29/2011 80.0 26.0 7 11.4 8:12.10
5/30/2011 - 6/5/2011 50.0 11.0 7 7.1 8:04.20
6/6/2011 - 6/12/2011 32.0 11.0 3 10.7 7:41.00
Averages: 401.1 (57.3) 14.7 6.9 8.6

128 days until the marathon is right about 18 weeks out. So, now what? Do I use the BAA Marathon training plan? Any suggestions?

Lose 12 Pounds in 6 Days!

2011-05-10T20:06:00.003-04:00

The scaled showed at the start of the week at 166 and 6 days later at 154. Amazingly challenging detox drop program that really took discipline to stick with the regiment and at times feeling hungry. I imagine a fair amount of fat was burned to handle the 50+miles of running and daily calisthenics.

Anyhow, that's all done and five pounds was quickly put back on in a few days. It does leave one with a sense of healthier eating and being more thoughtful in nutrition. It seems so many products these days have a good concentration of unnecessary salts and sugars.

I advise anyone who is launching into a detox program to read the references on wikipedia here and consult with their doctor first.

8 Cubic Yards

2011-04-30T18:14:00.003-04:00

Hauling and spreading of eight cubic yards of screened loam may take its toll on tomorrow's long run. This exercise is for grass patching, root covering and evening of the lawn in preparation for grass seed now that spring is finally arriving. Mainly abs, lower back, arm and leg muscles being used. The am long run is to be a family affair including stroller culminating with hot tea and scones!

It's official I am now registered for the Hartford Marathon this fall. No, I didn't qualify for the New England Elite program. Hopefully, my entrant time will at least put my number near the front of the start.

5M in 39:25 on Haynes Loop, felt great considering yesterday’s 10-miler

Navy Physical Readiness Test

2011-04-30T06:42:00.004-04:00

The Navy Physical Readiness Test is a semi-annual requirement for all hands. The baic components are sit-reach (fingers reach toes while sitting and legs extended), sit-ups, push-ups, and a 1.5 mile run.

This spring test I did 90 sit-ups in two mintes, 65 push-ups, and 8:23 for the run.

My push-up form was lousy and three short of max. points so I am going back to the 100 Push-Up program.

Trail Run and Hot Tub

2011-04-25T20:15:00.003-04:00

An easy six at noon today that felt slow at 8:00'ish/mile through the ARNWR under cloudy skies. I heard a goose laugh as I high-stepped through the marshland water overflowing the trailpath.

Completed smashing the crap out of our hot tub with the sledge hammer. It is now bagged in plastic and ready to be hauled away.

Tailwind

2011-04-22T15:52:00.003-04:00

Every so often, rarely, do we get a full tailwind for 26 miles at Boston. It certainly helped many of us despite our tough winter training conditions.

What’s most memorable about this race is my 5K split delta is 58 seconds! In addition recovery is going sweet.

5K-0:20:09 -20:09
10K-0:40:23 -20:14
15K-1:00:22 -19:59
20K-1:20:47 -20:25
Half-1:25:13
25k-1:41:25 -20:38
30k-2:02:22 -20:57
35k-2:23:06 -20:44
40k-2:43:14 -20:08
Finish-2:51:59

2:51:59 Unofficial Result
41 of 2556 Age Group Place
650 of 13,806 Gender Place
696 of 23,879 Overall Place

1/2 Marathon Prep for Boston

2011-04-20T06:07:00.002-04:00

This is an overdue post intended to capture a few notes from the Quincy Half Marathon held on March 20, the same day as the New Bedford Half Marathon. A major difference, other than Quincy being closer to home, is the competition being less fierce. On this day I ran 1:23:32 as 4th Master and 17th Overall. This time at the New Bedford Half Marathon would have place 192nd overall.

The day was sunny and breezy. Along the water of Wollaston Beach the wheels started to come off, mile three, headwind, while searching for fluids. The hill out on Squantum, mile 5, took me down losing running places and finding myself running as a straphanger to everyone coming along. Around 8 miles a water bottle was made available from a fan, shortly after around ten miles another steep hill.

A smaller faster field, runners more spread out, brought uncertainty for course direction in the later miles as the volunteers seemed to think we all knew which way to go at their intersections. A few ran off course, luckily I stayed on track.

I would run this race again, especially now knowing the course. Excellent race management and an awesome catered meal after with good soup.

Beat The Calculator

2011-03-06T19:49:00.002-04:00

We found a new race to put on the Boston Marathon prep circuit this year it is Salem's Black Cat 10 Miler. You can also run two loops for 20 miles or a relay. The race starts at 8:00 am shortly after the National Anthem. A cloudy start with showers wihin the last hour and temps in the low 50s provided an opportunity to race in shorts, singlet, long sleeve tee, gloves and a visor cap. It was too late when I realized not wearing the GPS watch to see average pace and having to rely on roadside mile markers. A few markers were later found to be blown over as the gusts of wind came quite strong at times.

Mile 1 and 2 - 12:20
Out easy with plenty of runners ahead. Heading out from the Bentley School into downtown Salem enroute to Marblehead. Position jockeying settled out as runners assumed there race paces. An uncertainty existed as in who was running 10, 20 or relay and which one's were competing in the Masters group.

Mile 3 - 6:11/18:31
A long uphill and the sun breaks through warming the conditions. Pulled in one GCS runner on the hill.

Mile 4 - 6:09/24:40
Off with the gloves, pulled in a gray shirt runner and found a good groove.

Mile 5 - 6:22/31:03
A callout to watch the ground sand at Devereaux Beach hairpin turnaround, missed the water as it was in the turn, just missed being hit by a mini-cooper. Gray shirt pulled ahead of me going to the turn, about 4.5m. I called out "there goes 1-2-3" as the race leaders were well ahead after already making the turn and heading back.

Mile 6 - 6:09/37:13
GCS runner now breathing down my back as gray shirt is 200m in advance. GCS runner's name is Mike as plenty of runner and crowd support cheer him on. Having enough of this I consistently press the effort while slowly dropping the pace.

Mile 7 - 6:03/43:16
GCS cheers seem to have faded but still a threat. Not looking back!

Mile 8 - 6:00/49:17
GCS is history after long downhill. Reeled in gray shirt going through a brick alley heading to the wharves.

Mile 9 - 6:05/55:23
Focused on maintaining pace or better.

Mile 10 - 6:32/1:01.55 overall average of 6:12/mile
Held the same effort despite the slower time. At the loop back I lost site of the red shirt runner in front and relied on race signs to stay the course through the next two left turns. On second left I noticed a few runners missed the turn or I was just cutting the course.
With the time estimate I was on track and seeing a timing tripod with a mile 10 marker about 30 seconds before the finish gets me wondering if the course is long. I wonder if its setup for the same finish with the 20 miler being the overriding distance?

1st Master of 35, 7th overall of 388.

McMillan Running Calculator had me at a 1:02:18. Game plan going in was a 62-65 minute goal. This is after having the last two weeks nursing a left front lower muscle above the ankle pain. Caused from racing Martha's Vineyard 20-miler and hiking Mount Washington the next day.
Let's hope running improves after this and your training is also coming along. Cheers!

Dark Miles and Presidential Climb

2011-02-21T11:04:00.005-04:00

Disembarking at Vineyard Haven via the island ferry, Island Home, the Marthas Vineyard 20 Miler commences with the firing of a cannon. I find myself in the absolute back of the pack having to weave past hundreds of runners to get to a comfortable running space. A tailwind helps, gusting 20-30 knots, but soon after finds me on the side of the road tying my right shoe. Minutes later, I’ve moved back into position before pulling over under the warm sun-splashed seacoast as we head to Oak Bluffs.

This underprepared start has me concerned as the miles begin to peel underneath through 2-6 with a focus to even split this 20-miler. Our running of Nantucket sound is sweet as a surge put me in a group of four runners and a strong tailwind. Around mile 8 I notice other runner’s breath in the fast approaching cold front that drops the temperature from 40 degrees to 32 and a cloud cover that remains for the race duration.

Mile 10, in Edgartown has us take a right turn; and the next stretch is four miles of cross-island bike trail running bordering hemlocks into the wind. There are a number of very long hill climbs that wears on the pace leading to believe a 64:28 split is going to have a fair amount of give back. Second gel goes down at mile 13 only to be felt later around mile fifteen. Its here, realizing a 2:10 wasn’t going to happen and the runners who passed me in the dark miles, 10-14, were starting to be reeled in. A combination of taking in more fluids and resurgence of maintaining race pace puts this run on a sub 2:12 tempo. I’ll be happy with that.

The next five miles has three turns and an opportunity to dig deep and focus on the mental training for Boston. This works by breaking down the distance to smaller chunks and repeated goals to build confidence. A few more runners passed finally puts all the women behind and close to pulling in one more master before the finish.

Age Group: 2\43
Place Overall: 16\346
2:11:38 for 6:35\mile pace

A 3:30 am alarm starts the next morning to head to Mount Washington for a hike with friends. Another year of adventure and memories as this winter climb is always prone to the dangerously erratic weather. This year brings temperature in the middle single digits with wind gusting to 85 mph on the summit. There were some windblown bare rocks around Lions Head and a very stiff headwind up the steep trail. Near the top were several tennis court sized ice patches that amazingly the crampons keeps me in place as I braced for strong wind gusts. The photo on top has me behind the sign for support from being blown over.

A fairly uneventful summit down, leg cramps on the ride home, to complete another weekend closer to the Boston Marathon.

Going into the MV20 Miler the McMillan Calculator had me at a 2:10:11. With the above result the new marathon equivalent performance is 2:55:19.

Back into the Rhythm

2011-01-18T21:43:00.002-04:00

I'll be looking to re-establish running and this blog as the Boston Marathon build continues. All is well thus far with the first LR, 19 miler, done at a 7:52/mile pace. Several workouts missed but all systems are primed.

I'm exploring more stretching this time around and would love to hear from you of any favorite links. Thanks!

WDW 13.1M Results

2011-01-17T21:39:00.002-04:00

Distance HALF MAR
Clock Time 1:22:44
Chip Time 1:22:13 / 6:17 per mile average
Overall Place 54 / 21980
Gender Place 48 / 9564
Division Place 2 / 1570
Age Grade 77.5%
5K Split 18:58
10K Split 38:40
15K Split 58:11
4th in Military Division

McMillan Calculator puts me at a 2:53:24 marathon

Nut Island Running Course

2011-01-04T21:25:00.002-04:00

Here is my Nut Island Route. It's a seven mile keyhole course.

It starts with the always fast and furious Sea Street for a mile +. After running free of the Adams Shore neighborhood you are along the shore of Quincy Bay heading to the Hough's Neck peninsula capturing vistas of the Boston skyline across the water. The winds can be a factor as the course rolls along taking a few turns landing you at the base of a hill climb. Here I keep looking for the seals out at Seal Rock; haven't seen any yet. Nut Island itself is interesting running and historically as it's a steep climb up, a circle route, and fast down typically taking ten minutes. Check here for the Nut Island Effect.

A typical run will take 20 minutes out, a 10 minute loop, 20 minutes back. Today was a good day to run, as the course worked well, albeit challenging, for a 1 mile -2 mile -1 mile workout for a total time of 49:00.

1st Week Training - Injured!

2010-12-31T15:33:00.002-04:00

Unreal to have a lower back injury so soon. Non-running related is suspect with all the holiday lifting. Here's hoping it clears soon.

Cheers and Happy New Year everyone wishing you the best of luck in your 2011 races!!!

Boston Marathon Interest

2010-12-18T23:28:00.002-04:00

It's nice to have a Boston Marathon training schedule show in the mail this week. Now, time to make something out of it by logging some miles so Patriots Day keeps us proud!
Are you ready?

Not Sick, Not Injured, Not Fast

2010-12-13T06:49:00.002-04:00

Yesterday's 90 minute wet and raw run over the trails through the Reservation brought about this epiphany of not being injured, sick or for what this blog is about – fast. A lack of training program, regular schedule and just running with time available may be one aspect of this new revelation.

The question now is how long to maintain this unstructured schedule with the Boston Marathon just 20 weeks away? Any chances of lowering the Boston qualifying time is limited and currently not in the works. A better use of time spent might be to re-engage mentally first and then ease the physical aspect to the next level at a safe pace.

We’ll see how it goes. I certainly hope everyone else’s running is coming along at a faster pace!

Broken

2010-11-14T21:19:00.001-04:00

Right foot, again, time to change things up, again, no race plans yet as anxiety set in.

Top 20 Only 25% Racers Under 30 Y.O.

2010-11-12T06:42:00.003-04:00

Progress is being made on the running calculator as an honor in running yesterday's Veteran's Day Race at the VA in Bedford. A hilly and windy run on a new course that may be on the short side by a possible 1K.

We'll see what happens as this weekends goal is to make a running plan!

Hope y'all have been having a better time running faster than myself.

Skipped Out for Awhile

2010-10-21T21:03:00.003-04:00

Wouldn't ya' know it real life got in the way of my running the Clarence De Mar Marathon. A shameful waste of an entry fee and hotel reservation. Better luck next time?

Well, the time is now to get it all back together as recovery is good resulting in a recent 1.5 mile time of 8:45 on the Woodway treadmill. Also, a 40:39 winning a local 10K that was reportedly a 6.3 miler. I'll use the 10K calculator and start training for a 1/2 marathon. It shows I am in 3:10 marathon shape.

More to follow later. . .

Please Donate to the American Heart Walk

2010-08-26T20:35:00.003-04:00

Sometimes it’s difficult to put into words the sudden loss of a loved one to heart disease knowing in this day and age we should be able to something about it. My family grieves and wishes yours the best of health.

We ask you to donate a few dollars in support of our efforts to raise funds in taking a stand against heart disease and helping save lives!

Mark and Barbara Bell

http://www.linkedin.com/redirect?url=http%3A%2F%2Flnkd%2Ein%2FmNDg8m&urlhash=J6xV&trk=plh

A Fall Marathon?

2010-08-13T16:09:00.001-04:00

Regular training has resumed and then some. . . thoughts keep leaning toward racing a fall marathon. Any suggestions?

Back to The Lake

2010-08-01T12:57:00.004-04:00

Awesome weather for this year’s Around the Lake Marathon. I set out to break my course record and improve on my BQ while Barb takes on the 24 Hour Ultra. Hopefully it’s for the last time!

A few changes are in place from last year with the course making no difference to me as its basically eight loops around Lake Quanopowitt starting at 7 pm. I lead from the start, strange as there are relay runners in this race, after backing off my first mile split is sub 6:00.

C’mon now I’ve got some training but I’m in no rock star shape. The backing off continues for a 6:22 and then a 6:37. Okay, it’s time to settle in, then, a marathoner comes up on me to pull the lead. He moves ahead with every one of my running by-your-sides.

This game continues for three laps, ~nine miles, I drop him through the water station and chokepoint. The late Friday has the popular walking\running route active with princes and queens of the outdoors de-stressing from a week of the daily grind. When it comes to the neck you better be on your navigational toes to not slam into someone at a 6:30\mile. This chokepoint is a single-(downhill grass)-track, stones and roots, for 30 feet bridging the parking lot and the road.

Darkness arrives and it’s a whole new race. Footing becomes uncertain amongst the pavement peaks and valleys on tired legs. Overhead lighting is sparse and oncoming traffic blinding. There is no more up\down the curbs or taking the inside track, from here on its all on the roadside, longer distance and a false sense of safety.

My pace slows around mile 15 and I hit the wall at 20. In the last 5000 meters it’s very clear a course PR or BQ is out fearing I may now lose the race. Pushing the shuffling- pace, my opening stride almost brings me crashing to the pavement as a left hamstring throbs to buckle forward movement. With my head still in the game, I switch it up to a side step-run then backwards for 50 meters. Two hundred meters later a course marshall calls out my arrival stating no others marathoners in sight.

My next goal is to break 3:00 hours. This is mighty dangerous flirting with muscles and the time cruising in to a Garmin 2:59:24, timing clock 3:00:05 and chip time of 3:00:13. After later analysis I realized the AutoPause was on the Garmin meaning I lost 49 seconds on three stops fishing for fluids out the cooler.

The tape breaks I take two steps kneel to the pavement kiss the ground and say a prayer of thanks.

1-5:42
2-6:22
3-6:37
4-6:30
5-6:41
6-6:45
7-6:33
8-6:35
9-6:39
10-6:37
11-6:33
12-6:42
13-6:34
14-6:37
15-6:52
16-6:56
17-6:43
18-6:52
19-7:03
20-6:52
21-7:18
22-7:36
23-7:27
24-7:30
25-7:28
26-7:30
26.2-3:00:13 Chip Time

It's the Heat

2010-07-17T21:49:00.002-04:00

Several runs of recent start at ~6:45/mile for 3.5M and then fade to finish at 8:30 leaving me exhausted. Runners World recently wrote one should add 20-30 seconds/mile for every 5 degrees above 60 degrees.

It's 12 days until I race to beat my old marathon course record Around the Lake. Will the heat be a factor? What can be done about it?

Back to Back Racing

2010-07-04T19:50:00.002-04:00

Competition: Great Harvard 4th of July 5 Miles(Road Race)
Event: 5 Mile Road Race @ 31:14.00 (6:14 / mi) Place: 14

Competition: Sudbury 4th of July Road Race(Road Race)
Event: 4 Mile Road Race @ 22:39.00 (5:39 / mi) Place: 5
Actual Distance = 3.75M for a 6:02/mile pace.

time to relax. . .

Running Workout

2010-06-27T11:51:00.003-04:00

Monday 21 Run - Haynes Loop - 5 mi @ 38:20:00 (7:40 pace)
Inline Skating 0 @ 30:00:00 (30:00 pace)

Tuesday 22 Run - Nut Island - 6.94 mi @ 47:27:00 (6:50 pace)

Wednesday 23 Running Workout - Tempo Run - Pratts Mill - 8 mi @ 55:44.0 (6:58 pace)

Thursday 24 Run - Wallaston Beach - 5 mi @ 34:00:00 (6:48 pace)

Friday 25 Run - Haynes Loop - 5 mi @ 40:44:00 (8:08 pace)
Training Run 2:50:00 PM 6 mi @ 41:50:00 (6:58 pace)

Saturday 26 Run - Haskell Field - 5 mi @ 37:20:00 (7:28 pace)

Sunday 27 Workout - Long Run - Mossman Loop - 18 mi @ 2:15:09.0 (7:30 pace)

TOTALS Running: 58.94 mi

40 Days Until Boston Qualifier

2010-06-20T21:08:00.002-04:00

An open invitation to readers to show for a Summer Marathon and Ultra Marathon extravaganza!

Ran 15 in the heat this am for an average of 7:22/mile.

What's Next?

2010-06-14T15:22:00.002-04:00

Running mileage of late is maintaining condition trying to not regress any slower than the last three races.

Let's talk about what's in the racing future. A fall marathon? Better be as this year's Boston Marathon finish was much slower, 2:56, than the expected. If it takes two marathons to achieve this, so be it.

How about an early one for first try while having a 'fall' back race in case the time is too slow?

Easy recovery run today: 47:47 in the ARNWR trails for six miles. Felt slow.

Still Running

2010-06-02T20:02:00.000-04:00

idle blog, no moss growing on these feet--but close :-)

Three Days No Running

2010-04-21T05:36:00.002-04:00

I'll take them just to 'err on the conservative side. Yesterday was beautiful for a bike ride, I am back to walking on the treadmill and outside with my family along with stretching and massaging sore muscles.

Next postings will cover the terrible training leading up to this year's Boston and then a post on how the race evolved.

Congrats to all you readers who had it all together as you were certainly blessed with ideal running conditions.

Official net time 2:56:01

Unofficial 2:56:13

2010-04-19T16:58:00.002-04:00

I feel fortunate to have run the 114th Boston Marathon considering numerous setbacks. It was an ideal weather day from Hopkinton to Boston.

Thankful for all your support, especially my wife.

Next year is a new age group with the same competitive expectations.

Boston Marathon Preps

2010-04-18T12:46:00.002-04:00

Check the weather, lay out multiple racing uniforms, gather accessories, affix bib number, lace in the timing chip, what else. . .

oh, print out a marathon pace wrist band to keep on track, this year 2:30!

New Shoes for the Boston Marathon

2010-04-17T09:10:00.003-04:00

Want to know what's going on for the Boston Marathon?

For a searchable Entry List.

For text alerts on athlete tracking that will hopefully be more timely than years past.

Must have Course Map to help you navigate around the route.

An a.m. five mile run with overcast, drizzly skies feeling pretty good about the new shoes bought at yesterday's expo.

Boston Marathon Bib Number 1634

2010-04-15T20:32:00.002-04:00

114th Boston Marathon Website

food for thought on race day. . .

"In order to survive, the cheetah must wake every morning and be ready to out run the gazelle"

-Author Bernd Heinrich in Racing The Antelope

How About a New Post?

2010-04-14T20:51:00.002-04:00

Many, okay not so many miles traveled since my last post. I am long over due and full of excuses. Writing this actually feels good, so maybe I'll pick it up again. Especially with the Boston Marathon coming up on Patriots Day!

502.75 Miles

2010-03-09T05:25:00.003-04:00

The Brooks Defyance II ran well since 1 October and now it's time for them to retire. It seems the new model, III, is slightly different, and its running okay now that it's broken in.

4 x 2000 on tap for the day.

Ran 20 For Week Total of 44

2010-03-06T22:13:00.002-04:00

First three days post 10 Miler (77% age graded) I ran four miles. Todays 4 x Haynes Loop was in shorts with temperatures in the 50's.
1-34.18
2-34.02/68.20
3-35.08/103.29
4-33.33/137.02
an average of 6:53/mile--goal met as long run paces dropped successively from 8:20 to 7:40 to 6:53 since Boston Marathon training has begun. I see 43 days until Boston!

If anyone is game I am looking to run solid 6:00/mile at New Bedford to finish in 1:18:00 (age-graded 81.66%).

Sidebar PR Update

2010-02-28T21:01:00.004-04:00

So sweet, at last, to finally make a PR update on the Masters list.

10M: 1:02:03\6:12 (Feb07)
10M: 1:01:44\6:12 (Feb09)

Six months ago I was on crutches! Woohooo!

Heidi Westover nearly breaks record at Jones Group Realtors 10 Mile Road Race

Nice conditions: 40s, humid, very little wind, some sun-mostly cloudy, the dirt road section was wet-to-muddy with some puddles, orange gatorade-lousy, hills after challenging hill, tons of competition-30/131 Master at 117th overall.

Well run race, good food and facilities, great to see and run with teammates for our 4th Masters place, just outside the money.

Other good club runners out in force, some are really flyinng these days. See you in New Bedford for the half marathon in three weeks.

1st time on this course-it's challenging, esp. hills, plan to break 65 poss 60 but no race/training as indicator. Easy start, very tough 3 mile hill, some excellent downhill running while holding it on the flats and staying strong through the end.
1-6.17
2-5.39/11.57
3-6.27/18.24
4-6.36/25.01
5-6.20/31.22
6-6.07/37.29
7-5.48/43.18
8-6.15/49.33
9-6.00/55.33
10-6.11/61.44
30th master

Sore Quads

2010-02-24T09:29:00.002-04:00

Saturday's 18.5 miler at ~7:40/mile pace and Sunday's hike up MT Washington took its toll on my quad muscles. Enough that yesterdays 400-800 session was reduced to possible fartleks only later abandoned.

This morning was met with the worst kind of snow, a rain mix mess, two miles on the roads only to return for six miles on the treadmill.

Willow Guzzle

2010-02-19T06:15:00.002-04:00

You feel fast although the time is slow. Could it be? I'm not sure after reviewing previous Willow Guzzle runs in approximately 75 minutes the ~64 minutes for ~9.5 miles is fine at this stage in the training.

That is until we cross the line at the upcoming 10-mile road race.

Running the Boston Marathon Roads

2010-02-18T06:00:00.003-04:00

Some of our local B.A.A. runners are here explaining our viewpoint of running on the roads this time of year as the Boston Marathon approaches.
http://wbztv.com/video/?id=86847@wbz.dayport.com

Sunday: starting at B.C. against the wind and uphill to mile 4, wanted to quit there, turned running back to mile ten for a total of 23 miles.

Positive note is pace ~7;40/mile average an improvement from last long run of 18 @ 8:20/mile. Next day--total rest and the long toe blackened!

Tuesday intervals, 5 x 1 mile, stepped each 10 seconds down from 6:30 to 5:50. Yoga stretch helped later, new Brooks Defyance sans orthotics not a good choice. Staying out of the snow storm- running on the Woodway-good choice!

Running Thoughts

2010-02-13T18:00:00.002-04:00

Back to more quotes from last year's Runners World calendar before it gets recycled.

"My feeling is that any day that I am too busy to run is a day that I am too busy."
-John Bryan, deputy editor of the London Times, 1994

easy 5M on Haynes Loop in ~42 minutes.
A Boston Marathon course 23 miler on tap for tomorrow. See you out there!

Are You Tough Enough?

2010-02-12T12:37:00.002-04:00

The Silent Warriors. An inspiration if you start getting those winter blues!

Visit msnbc.com for breaking news, world news, and news about the economy

2x 15 minutes at marathon tempo on tap for a noon time haul over the Bowker Flats.

Top of Widow Rite's

2010-02-07T20:17:00.003-04:00

Being a hill workout I ran the two minute trek up nine times. Excellent workout showing the conditioning is coming.

My Dad passed away and I've started a career change recently pulling all time away from many personal activities. I am thankful that running is still there to help cope with everything. Check back in a couple of weeks and I'll try to have something of interest to read.

Too Tired to Run

2010-01-31T09:53:00.002-04:00

A laundry list of excuses pulled me from this early 22 mile AM run which I'll spare you the boring details. Long story short I went back to sleep upon return.

Closing out on Week 4 of the Boston Marathon Training

2010-01-23T23:00:00.002-04:00

This build is flying by and all injuries are at bay. Knock on wood, right, not to say there aren't a few 'concerns.'

The mileage has been on the high end of the program lately along with group calisthenics, Zumba and some Yoga.

Tomorrow has 15 miles on the books. Let's all stay healthy!

Driving Pouring Rain

2010-01-21T23:43:00.003-04:00

It came down like cats and dogs for awhile and then the heat lightning would brighten the sky as I ran for the back gate. Having reached it faster than the return trips tailwind is beyond me.

An average 8:00/mile is the calculation pace leaving me to believe I've become a slower runner despite my hard efforts. Total 9.35 miles for the run, later I did group calisthenics, three short runs totaling 2.25 miles and one hour of yoga.

Run The Intervals

2010-01-20T23:26:00.001-04:00

Out of the 1m-2m-1m yesterday morning the last mile came in at a sub-6:00/mile pace. This hopefully is a sign of faster running.

A Long Run - Finally

2010-01-17T20:32:00.002-04:00

It seems a long time has passed since I ran over two hours. This early morning was a 2:31:46 run for 18.2 miles on an out and back. Strong headwind out, dropping temperatures and tail on return for a negative of 1:34.

The big test is to see how my right foot holds up. A little tender later in the day so down went an aleve and some salty cold water treatment.

Zumba Running

2010-01-16T23:48:00.003-04:00

What is Zumba? Can Zumba help a marathoner? If you don't know, like me before today, it's time to get with it. For a marathoner it's akin to doing yoga as being unnatural in stretching and inline running.

Reviewing last years injuries means CHANGE the program or you'll get the same results. So, yoga and Zumba is in. How about you?

Snowshoeing Around Puffer Pond

2010-01-03T19:28:00.003-04:00

Snowshoes were calling this morning to loop Puffer Pond over at the ARNWR. I created this pretty lame video after being isnpired by Jamie. The batteries died and Windows Movie Maker crashed once so a ten minute edit is what we have.

The schedule was for 14 miles, snowshoes were around five and then maybe 3.5 miles on the road for the day. I feel a little disappointed in the overall effort.

Boston Marathon

2010-01-02T07:01:00.002-04:00

"Everyone who finishes the Boston Marathon has their own great moment in sport - each one of us on this day has achieved greatness."

-George Sheehan, M.D., beloved former Runner's World columnist
* courtesy of April 2009 RW calendar

Three inches of powder snow this morning with more falling on the Haynes Loop for five miles in 44:25

Meaning of Life

2010-01-01T10:42:00.005-04:00

"The things we do should consume us. If they don't, our lives won't have any meaning."
-John J. Kelley, marathon legend,
1957 Boston winner, and cross-country coach

*quote courtesy of RW March 2009 Calendar

ran 7 miles in an average of 7:21/mile
late last night's throat tickle is forming into a dry throat -- uuggghh!!

2.5m-18:34
1m-7:35/26:09
2.5m-17:51/44:00
1m-7:30/51:30

Daily Running Question

2009-12-31T10:33:00.003-04:00

"Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp, or are you going to be strong today?'"

-Peter Maher, two-time Olympic Marathoner from Canada
*quote courtesy or RW February 2009 Calendar

---today was strong giving my current level of conditioning:
Bowker Flats for 7 mi in a Time: 52:30 (7:30 / mi)
2.5-19.33
1-7.28
2.5-18.12
1-7.17

Best Runner

2009-12-30T19:24:00.004-04:00

"If you want to become the best runner you can be, start now. Don't spend the rest of your life wondering if you can do it."
-Priscilla Welch, master great who won the 1987 NYC Marathon at age 42

*quote coourtesy of 2009 January RW Calendar

Easy 5M today on Haynes Loop in 40:53. frigid morninng temperatures

A Good Reason

2009-12-29T20:50:00.003-04:00

to write this blog is to publicly keep on track for the Boston Marathon training cycle.

Today, a slight deviation from the program, calling for Intervals/7-10 with 2(4 x 800m) blah, blah: I opted for seven miles on a new route, with a few fartleks. The weather goddess brought cold temperatures and a headwind gusting to about 25 mph for a real feel of about 10 degrees F.

26:35 out, 25:00 back (including time on Wollaston Beach) for 6.7 miles

Boston Marathon Training Start

2009-12-28T06:40:00.004-04:00

While some ran 21 miles yesterday my legs took me 12. That was enough to kick off this program in warm but wet rain and puddling roads down to the Old Grist Mill in Sudbury.

If you are reading our BAA program for the 2010 Boston Marathon consider me on the low mileage end, that means 0-3 for today.

I am hoping leg strength will return with a slow progression as to injury prevention putting me ahead of last years five weeks of training to a 2:50 Boston.

e.o.w total was 35 miles in five runs.

is it time?

2009-12-22T21:38:00.001-04:00

as in better get training for Boston?

9:36 to 6:56 Per Mile

2009-12-03T06:16:00.001-04:00

One day slow the next faster for the same five mile course. Slower run in the morning with the faster at lunch.

Unknown Runner at Unknown Race

2009-11-26T13:05:00.005-04:00

this photo from last year we had snow - this year a mild 40 degrees

This year's Turkey Trot time was two seconds shy of being two minutes faster! 18:43 (6:02/mile) for 5K.

The timing company says "don't say anything" when questioned of why the start line was moved making the course shorter. Also, it's not certified, hence, fun run. Nonetheless a race as my placement was 14th this year with 709 runners compared to last year's 13th with ~520.

Now the lesson learned. We picked up our numbers yesterday afternoon, #19 and #20 wherein the volunteer writes our first name on the tear strip to identify between us. Race morning they announce the computer crashed and all should pay attention at the finish line to get their time while they do their best with extra staffing to ensure placements are correct.

The awards are given out to our surprise we are not mentioned, what nerve. We march over to the fancy timing van to inquire. The lady, at first fresh, was accomodating but the man deserves a good scolding for attitude and gross timing negligence. A top ten woman and a runner pushing a stroller, top 15, goes unaccounted for in results tabulating because they didn't know from the tear strip who the runner's were.

Folks, it's simply a matter of matching the tear strip #19, #20 to the printed registration sheet to find the full runners information. After all we did pay an extra $5.60 for the mandatory online race registration on top of the $25 entry fee. The information is there someone just got lazy or sloppy.

A final consolation was the announced master women had not picked up their prize so at least my wife was awarded. They are nice prizes after all. For me, it was a cup of hot cocoa and a story.

Time To Move

2009-11-22T12:21:00.002-04:00

After weeks of 34, 34 and 35.5 it's time to move the mileage up into the 40s. Today's sub-8:00/mile for ten gives confidence healing and recovery is right on track.

Only 164 days until Boston!

2009-11-05T21:22:00.002-04:00

Today's travels took me to Newton Center, think mile 20 Boston Marathon racers; the series of hills after 16 miles of downhill.

The legs held up for an out and back on the carriage roads laying down 7+ miles in one hour.

Almost 25 Miles

2009-11-02T06:31:00.002-04:00

For one week back on the roads feeling like starting from scratch.

mock physical readiness test performed on Sunday, so, so out of shape. . .

w/u 4.16, 4.16, 4.06 - 12:38
PRT-85 S/U, 30 P/U
3.15, 3.25, 3.19
c\d 4.04, 3.55, 3.56 - 11:56

Unfinished Business

2009-10-29T15:51:00.001-04:00

Haynes Loop in 41:27 for the classic 5-miler. So sweet to have finished what started 20 days ago!

Next Race: BOSTON MARATHON--REGISTRATION IS OPEN!!!

The Day After

2009-10-28T11:00:00.004-04:00

Diagnosis: basically the same, as the day after Doctor, diagnosis as an irritation of a tarsal navicular stress fractures from a previous break. The bone is also compressed and non- or low in vascular hencing its trouble. No real solution insight if you read here about how this also plagued NBA ball players Bill Walton and Yao Ming.

Prescription: up to two weeks of Aleve, mentioned glucosomine, demonstrated one strengthening exercise and asked for ME to re-consider ever cross country racing again. I'll need to manage this carefully in the days going forward.

Of late, I've ran on two occasions supporting my wife, aka superstar, in her Baystate Marathon and Mayor's Cup XC races. This netted a total mileage of, dare I say it, "six miles."

Today, the day after first taking Aleve and glucosamine I ran the flats (2.5 miles) in under 20 minutes.

Should Be Running

2009-10-23T12:41:00.006-04:00

The muscles are saying it's been long enough for recovery, but, the right foot is telling me something is not quite right. Hang in there, maybe the podiatrist will enlighten the root cause and path going forward. Four days until the appointment.

The freebie preview shots above are from my last road race, the Applefest Half Marathon Relay.

Marathon Frustrations

2009-10-18T19:10:00.004-04:00

Days, weeks, months of training for the marathon day that doesn't, due to an injury, is enough to leave one distraught and at a loss for "what could've been." A PR?

Possibly, the Nor'Easter storm blowing through New England in any one of three marathons, Baystate, Mt. Desert Island and Newport left many another with similar feelings.

Let's sail on, point our bows into the wind, weather the swells until this storm has passed as there are brighter days in our future. Congratulations to all of you that took on the challenge in such brutal weather conditions. You earned that medal and the stories.

Right Leg Limp

2009-10-16T15:47:00.002-04:00

If the ankle extension felt better Sunday would be a go. As of right now it's concerning and being of sound mind the marathon is 50/50.

Three Days to Go

2009-10-15T16:35:00.001-04:00

Podiatrist gave me the green light for Sunday, offering medication for any pain, etc. Jury is still out whether I am racing.

If I do I'll be well rested as this is six days straight of no running!

Walking Progress: Flexibility Returning

2009-10-14T11:59:00.002-04:00

It wasn't until the evening yesterday for the MRI scan. Hopefully, there'll be enough time for analysis and a report for the podiatrist to provide Sunday's racing recommendation. I have the images to review which is nice, now if only I had the training and experience to interpret them.

Ha! Can you actually believe thoughts of running a marathon given the state of last Friday's condition? Absurd, I know but that's how driven, competitive marathoners think. Hence the axiom "the mind is stronger than the body."

But, let's be reasonable if running Sunday will cause permanent damage then it shan't be done.

I Can Walk

2009-10-13T13:03:00.002-04:00

The right foot can also bear full body weight. So, 72 hours of R.I.C.E. has paid off as mobility is a step in the right direction.

Now, that the insurance company is back to work I discovered the MRI diagnosis is covered; the cost of two pairs of running shoes is our contribution. Three days after tonight a radiologist report should be ready for the podiatrist to review the diagnosis.

I Can Hobble

2009-10-12T11:15:00.002-04:00

Mornings seem to be the worse for any load bearing activity. As the day progressed yesterday I was able to move around with the walking boot sans crutches albeit not very gracefully.

With today's holiday, Columbus Day, any more medical services are on hold. aaarrrgghh!

I Can't Walk

2009-10-11T08:20:00.004-04:00

With the marathon only a week away the question is will I be racing? Maybe, ask if I'll be running or walking for that matter might be better! Yesterday's meeting with a podiatrist at New England Baptist Hospital shed new light on the issue.

With a stroke of good fortune we got x-rays and an evaluation. It's not a pretty picture to see or hear.

Comments of "this break here", "when did you break this area last", "any surgeries", "I don't see how you could run like this", "you're a wildman", "does this hurt". "Who is your podiatrist", "I am calling him now", "I'll need an MRI", "you've got major arthritis from a previous fracture."

Is an MRI ($2000) covered under our insurance? BCBS administrative wasn't available on a Saturday to answer the question and it's website wasn't clear. I was going to press in getting it done, but we were late for our son's friend's birthday party.

The Doctor set me up with a walking boot; realizing that I still couldn't walk he provided crutches. For now it's continuing R.I.C.E. and hoping to get the MRI and appointment with my podiatrist soon.

Good luck to all you folks racing this weekend!

Not Good

2009-10-10T08:35:00.002-04:00

Two miles into an easy five mile Haynes loop my pace is slowing from the earlier 7:30 to over 8:00\mile. I pull over for some light stretching and realize the right foot pain is unbearable to continue running.

Hobbling back home using a stick to support my weight a Town resident gives me a lift; what a godsend. She saw me struggling and then digging through the brush for a stick realizing I was in trouble.

I've made it through the night but cannot walk, only crawl or use the laundry basket as a walker. I am thinking it's a stress fracture of the navicular, which could take 6-8 weeks in recovery. The trouble is it's a Holiday weekend making it difficult to reach medical services.

Take A Day Off

2009-10-06T19:09:00.002-04:00

No problem taking time off after feeling very beat up from Sunday's XC run. Little one's fever spell keeping us awake half the night didn't help matters.

Topsfield XC - Taper Begins

2009-10-05T07:12:00.009-04:00

Racing on the B.A.A. team for 8K at the Topsfield XC highlighted this week.

Monday: 18M Long Run 6:37-6:40/mile for 15, overall average 6:55/mile
Tuesday: 6M Track - 9 x 800s @6:16/mile
Wednesday: 6M Trails
Thursday: 8.7M Track - 3K-2K-1K @6:19/mile
Friday: 10.5M Trails
Saturday: Rest, rained all day
Sunday: 10M Coss Country Race
Total: 62.7 miles

Race Report:
1M-6:00 relaxed and smiling, 2M-6:27 not much hill strength, it's a real big hill that you loop twice without much flat running. I tried for sub-30 minutes + staying with my competition; too rocky for spikes with intense focus on foot placement and ankle twisting, despite yesterday's all-day rain mud sections were tolerable.

On the lead to the final stretch, time 29:10; best effort now is to catch the harrier in front, with a good downhill open stride I am side-by-side with the crimson singlet. Hauling through the gulley curve and up to the final stretch frantically, while avoiding the last of the pear size stones, I find myself a half-stride back.

The flat, open finish is rapidly arriving; my family and B.A.A teammates voices are reaching my ears at an ever more deafening level. There, I find another gear matching stride for stride, monitoring my effort as to not repeat the joust of 2007.

The trail starts to blaze as I kick in the high gear gambling this old train will hold together. It works, the red rails have snapped, observers note he stands up, gasps and gives in. I can hear it in some voices while maintaining my fervent pace until across the line.

Results show I distanced this runner by seven seconds. Upon congratulating him in an outstanding kick I receive likewise and then a fresh comment of "I guess you needed someone to challenge you." Our team places second.

most photos courtesy of Kristen(s) thorough the blog: http://doublejrunning.blogspot.com/2009/10/topsfield-xc-festival.html

3K-2K-1K, XC Video Codfish Bowl 2009

2009-10-01T13:09:00.002-04:00

w/u-15:22
3000-6:09,5:22-11:31
2000-6:18,1:30-7:49
1000-3:54
c\d-15:43
misc. loops on track, rest 400m + time
relaxed and easy w\o
average pace for total came out to 6:19/mile

embedding this inspirational video of the Franklin Park exscitement of Boston, wish we could've been there!

800s at MP (in my dreams)

2009-09-29T11:05:00.000-04:00

w\u-15:50 + 4:24 = 20:14
800’s
1-3.06
2-3.10
3-3.08
4-3.09
5-3.09
6-3.09
7-3.09
9-3.07
10-3.06
c/d-16:24 + 4:30 = 20:54

nothing to stressing – will take it easy now.

Depletion Run

2009-09-28T11:27:00.003-04:00

1-7:57, 2-7:30 (15:28)
3-7-33:24 (6:40/mile)(48:52)
8-12 - 33:39 (6:43/mile)(1:22:32)
13-17 - 33:05 (6:37)/mile)(1:55:37)
18 - 8:54 (2:04:31).
original plan was four loops (20 miles), better to stop based on feedback

Team Baby Froggy

2009-09-27T07:19:00.003-04:00

Our "Team Baby Froggy" placed first on a very hilly Applefest Half Marathon Masters, 3rd as co-ed and 6th of 121 relay teams.

1 x 3 Mile: Take it Easy

2009-09-23T12:22:00.002-04:00

With two 20 oz. bottles of fluid, a Shuffle for tunes, and an extended lunch one might think a mammoth track session. Crimminy, let's try 4 x 3-miles at 6:00/mile I kept thinking in the 29 minute run over to the track.

the numbers:
1-5:59, 2-6:03(12:02), 3-6:02(18:04)
rest of five minutes jog\walk\bathroom
1-7:39--flat tire, wheels fell off, the energy is zapped!!!

cool down run in 30:30.

post analysis: (A) 78 degrees with 65% humidity, sun and wind. (B) 4 x 15 minute trail tempo on Monday (C) 22-miler from Saturday (D) upper lungs still congested restricting breathing. (E) all of the above

My wife says your body is telling you to take it easy. So, it will be for the next couple of days.

A Good Long Run

2009-09-19T11:26:00.005-04:00

Remarkably this was the first good sustained effort of over 20 miles in the Baystate Marathon buildup this Fall. Where has the time gone? It seems my training is usually better focused for the Boston Marathon in the Spring.

B.A.A. newcomer, Brian, 20-time Boston Marathoner, joined me as we ran four of the Haynes Loop five mile course:

w\u: 16:42 ~2 miles (+)
1 - 35:49 (52:32)
2 - 35:53 (1:28:25)
3 - 34:45 (2:03:10)
4 - 34:11 (2:37:21)

Baystate Marathon Sight

2009-09-18T15:29:00.002-04:00

Baystate Marathon, originally uploaded by jrdv0404.

It's good we did the trial run (last week), as the start/finish has changed since we ran here last in '01.

Easy trail run ~7:30/mile for six miles

Tomorrow: 22 Miler! four times around on the Haynes Loop five mile course. I've been thinking a solid 7:00/mile pace but have been flirting of notion to run it as a progression.

Give a shout out to Wayne as he takes on the Berlin Marathon this weekend.

3 x 2 Mile at L-S Track

2009-09-17T07:33:00.005-04:00

Despite the upper chest infection and insect bite skin reaction I took to the track for some action.
Tuesday's leisurely 48 minutes on the six mile trail left the legs feeling revved to loop the oval.

Wednesday
3.75m to L-S track 29:02, from 30:03. Rest: jog of 400m ~3 mins.
1 - 5:59, 6:00 (12:00)
2 - 6:02, 5:58 (12:01)
3 - 5:59, 5:59 (11:59)
Total distance: 13.5 miles

I'll be looking to increase the level next week on this workout, maybe 4x2m or 3x3m.

Today: easy for one hour at about 7:30/mile pace.

Deep Chest Cough

2009-09-14T14:19:00.002-04:00

Noticed on yesterday's Heartbreak Hill climb. It's more progressed today as I eat chicken noodle soup and salmon.

An insect left their stinger in my inner bicep three miles into the run:
Course: Water Row
Distance: 10 mi
Time: 1:17:13 (7:43 / mi)
Comments: 4th July course-28:37

Drills in the Mist

2009-09-13T16:23:00.002-04:00

Thanks to Rick's inspiration in continuing the drive to get speed/strength drills in every week. Pete Magill put together this cool video on Running Times to see what I am talking about. Well done. Yesterday's session at Cutting Field on the turf proved excellent; total four miles for the day.

Today found us on the Boston Marathon course with the Jimmy Fund walkers, we ran w\stroller for about 18 miles. Let's call the pace best as time on our feet. We thought there would be some reprieve from the drivers with all the walkers but no such luck.

Week:
89.25 miles (8 sessions) --this will probably be the peak
25K race at MP--good confidence builder
Rest of week pace were easy to allow for recovery, the legs feel good.

16 Crazy Hills

2009-09-07T14:50:00.012-04:00

A gorgeous day on Cape Ann. Luckily I hooked in with another runner, Jeff, to pace through the 76th Around Cape Ann 25K race averaging 6:24-6:25/mile.

Interesting note is Gloucester, host and one of the Cape Ann towns, recently lifted their water-ban requiring residents to boil before using their water. Chlorination was quite evident in several water stops, where one water station was being re-supplied from a five gallon pail I passed. We did find one station with lemon-lime gatorade and one with watery blue gatorade. Other than that it was just water for this run, no gels, gu's or bars.

With sixteen hills we had our work cut out for us to flatten. Memorable hills are at mile 9 coming out of Rockport, home of bearskin neck and motif #1, and mile 15 a twisty steep knuckle dragger leaving you panting at the top.

A good race as I went in with a plan and met the plan; collateral damage to this point is minimal, although an intense track w\o is off the books for tomorrow. The Mcmillan Calculator puts my marathon finish at 2:53, but Mcmillan's rule of thumb shows marathon PR condition.

official 1:39:17, 6:24/mile, 3rd Master (actual-4th as one Master in top 3)
1-6:15
2-6:28, 12:43
3-6:25, 19:09
4-6:21, 25:30
5-6:30, 32:01
6-6:31, 38:32
7-6:21, 44:54
8-6:25, 61:20
9-6:43, 58:04
10-6:33, 64:37
11-6:02, 70:39 short mile?
12-7:10, 77:49
13-missed, busy area of Gloucester fishing port
14-12:03, 1:29:53
15-6:11, 1:36:05
15.56-3:12, 1:39:17
*** also qualifies as my first Masters PR for '09! note: we only have one 25K in New England with the exception of New York.

2009-09-04T17:39:00.001-04:00

Trails in 43

25K Pace Question

2009-09-04T08:00:00.003-04:00

Here is a video RW put together, not that I run fast like these guys, but I did grow up in Wisconsin.

I've been pondering what pace to run the hilly, 16 of them, 25K race on Labor Day. My thoughts are aiming towards a 6:25-6:30 pace per mile. The 6:25 would give me a marathon PR by a slight amount. This is a mindshift from chunking 5-7 minutes off to get back to ten years ago. A slower progression, come from behind maybe what's needed to post a PR for '09.

Thursday
Training Run - 5.00 mi @ 40:00 (8:00 pace)
Training Run - 4.50 mi @ 29:24 (6:32 pace)

Friday
Training Run - Haskell Field - 5.00 mi @ 41:41 (8:20 pace)

Another Devens 5K

2009-09-02T11:02:00.003-04:00

Race with stroller in unofficial 19:05, splits: 1.1-6:54, 2-6:00, 6:10
AM: Pratts Mill: out-29:24 back-29:35 for 58:59. total 8 miles

yesterday: track 4 x 1600m w\400m jog, w\Kyle. wu-16:145, 6:17,6:25,6:24,6:13,400m jog cd-13:19,plyos at Cutting, cd-9:13. felt good, conversational.

Upcoming 25K

2009-08-31T20:07:00.003-04:00

We changed up the marathon prep schedule by adding the below toe bruiser for Labor Day, one week from now.
Training: easy 4.4 miles in high 8's/mile. Sore right ankle and strain behind right knee. Hopefully mile repeats on the track tomorrow.

3 x 5K Pogression to Marathon Pace

2009-08-30T15:40:00.002-04:00

Taking a workout from our fellow Boston Marathon runner, Michael, we set out to do his 5 x 5K working down to marathon pace. B- already had in mind we would only do three!

I found the Pratts Mill/Austin Loop course in town on USATF that allowed for a w\u and c\d total of 10K, with the full workout we could get 35K, which would be nice.

We settled for three loops . . . 22:22/21:14/20:16 all the while pushing the stroller.

The week wrapped up with 76.5 miles and cooler temperatures.

Drills and Strength Training

2009-08-28T19:40:00.002-04:00

A key component for this upcoming marathon build is going to be drills and strength training. After getting over the rut, it's going to be key in preventing injuries and getting faster.

Read this article for ideas if you are stuck. I believe returning to higher carbohydrate intake turned my energy level around dramatically. It's nice to be back!!!

Check out these five training videos here that I recently discovered and let me know what you think.

Improve 5K Race Time by 15 Seconds

2009-08-27T09:10:00.004-04:00

It's been three weeks since this last effort. All went well in a solid race feeling within myself and confident in not overreaching. The goal was 5:50/mile with the end result of 5:52/mile.

Maybe the mile splits are off, 6:03, 5:39, 6:00, :32 for 3.1 miles. Both 6's head up a hill; it could be in my head :-)

Our local CMS racer, Dan took first honors cruising ahead of me in a tick over 18, while I solidified the 1st Master post.

Still Hot & Humid

2009-08-25T12:26:00.003-04:00

We skipped last week's 5K race as J- skinned his knees on the playground. It looks like we'll be back tomorrow, the weather hasn't changed. Hurricane Bill came by off the coast never bringing the cool dry air.

We continue to swelter. Imagine running with 100% humidity so the perspiration never leaves your skin, internal temperature heating and pace slowing. It's been like that for a week.

Thanks to Kyle I made it back to the track since June.

w\u-16:49, c\d-14:09
400-82, 800-2:51, 2:50, 2:53, 400-85, 85, 84
very humid, rt shin felt at end. Time to ditch the 500+mile New Balance 768s

"run first, ask questions later"

2009-08-19T04:42:00.003-04:00

Maybe I'll put my notes together showing a well laid out fall marathon plan. The trouble is it hasn't been followed since week one. Here we are 60 days out, the legs are finally coming around, and I read this article thinking that's where last week's 70+ miles came from.

easy 5 M this morning in 41:24. Tonight's weekly 5K race should be a steamer as another hot & humid day is in the forecast.