Tuesday, December 27, 2011

Week of December 19th-25th

Monday: 10mi/65min w/Fyffe and the girls (Jen). Good run, 2min pick up at the end. We were moving during the pick up!

Tuesday: 10mi/65min in Pisgah w/Griffin. Feeling good. lifted weights

Wednesday: 11mi*/70min 2-2-4-4-8-12-8-4-4 w/ half rest (34,35,69,68,2:23,3:47,2:19,68,66) w/Fyffe. O.K. workout. The 1200 was supposed to be a mile in 4:50 but I was hurting and having stomach issues. It was cold and raining 35 degrees.

Thursday: 0mi

Friday: 8mi/52min in Pisgah w/Griffin. Feel great. lifted weights

Saturday: 11mi*/ 70min. 2.5 warm up. 3ooom race: 8:40, 6th place. 6.5 cool down. Pretty happy with my race. I went out in 4:40 for the mile, same as last week, but I was able to pick it up. I still could have been tougher with 8oom to go. I had a strong last lap. Had fun watching everyone run better than last week (Naj, Goup, Boj, and Sam)

Sunday: 13mi/1:22 in Burlingame w/Griffin. Ho Ho Ho, Merry Christmas. Nice little run.

Total: 63miles - Decent week. I'm gonna double a few times next week and get the mileage up in the 70's. I have Millenium Mile next Sunday. I'm gonna race more conservatively than last year which will hopefully get me a better time. Shooting for 4:06 or faster.

Tuesday, December 20, 2011

Last 4 weeks

Well I certainly haven't been blogging lately. I have been running pretty well. I won't post every run. Here are the weekly numbers:

Nov 21-27: 68 miles-with a 15:40 5k and a nice 18mile long run as the highlights.

Nov 28-Dec 4: 58 miles-a nice 2000m workout and a 19mile trail run in Saxton River w/Ferenc, Fyffe, Najem, the girls and Whistle

Dec 5-11: 50miles- ran a 15:59 5K at the Jingle Bell 5K in Concord. I went out way too fast (4:49) and suffered the next two miles. Last year I was 10 seconds slower at the mile and ran 15:44. Patience pays.

Dec 12-18: 59miles- ran a good track workout and then had a good indoor meet at BU. Ran a new p.r. in the 3000-8:48. I ran pretty well, got stuck in no-man's land late in the race and kind of just hung on. I followed that up with a 2:02 800m, where I won my heat. I was in 3rd just about the whole time and I was hurting. When the bell sounded it triggered something in me that made me dig down for a big kick. Yikes, 800's are a shock to the system. Looking forward to racing some more indoor track and dipping sub 2 and running in the 8:30's.

That's it. I've been lifting 3 times a week and feeling really good. My mileage is a little low but I'm ok with that this time of year with the lack of day light and I've been reffing basketball quite a bit. I plan on increasing the mileage in January and starting some doubles. Looking forward to the Millenium Mile on Jan 1st. I'll try to keep the blog up for my millions of fans.

Saturday, November 26, 2011

November Races

I ran two races in November on the 20th and the 24th. These are my Thanksgiving Day races. The first was the Lil Rhody Runaround. I was going into this race with hopes of finally breaking 45min and possible getting the course record which I believe is 44:39, set by Stephen Herrera. He was the guy who won it every year back in the late 1990's and early 2000's. I guess I've kind of taken over the reigns as I've won it now 4 times. I was going for 5 wins.
Race day was unseasonably warm, in the low 60's. It honestly felt hot to me. On my warm-up my legs felt a little flat, but I was still confident I could win, not so confident about the fast time. At the start of the race I went out pretty hard like I always do and separated myself from the field. I like to go out hard because the first 3 miles are the fastest part of the course, besides the finish on the road. I try to get some time in the bank, before the technical and hilly sections hit. The trick is to go fast, but not get in debt. After about 12minutes of racing I felt like I was going really slow and my legs did not feel responsive. Last year I felt powerful and snappy the whole race and knew I was running a fast time (pr 45:03). I was disgusted with myself. I shut off my watch and decided to just try and push on and get the 5th "W". Coming onto Buckeye Brook Rd., I glanced behind me and couldn't see the 2nd place runner so I figured I had it in the bag unless I really faded. I felt slow and hot the rest of the way. I even splashed water on my face which was a first for this race for me. I hit the final road section and felt like I wasn't going very fast. Last year, I really was hammering here. This year I was surviving. A dog came out after me on Prosser Trail Rd. and I stopped for a few seconds to scream at it. That gave me a short lived adrenaline rush. I turned into the finishing parking lot, thinking I was going to run in the 47 minutes. I felt that awful. I was shocked to see the clock at 45:30 as I kicked into the chute. I got 1st place in 45:36 and picked up my 5th win. I was satisfied with the win, but honestly it was pretty ugly. I was pleasantly surprised to be in the 45's with my 3rd fastest time. It was great having my nephew, niece, sister in-law, and mother at the finish cheering for me. Now came the fun part, watching my friends and family finish and then enjoying some chromium replacement at Jonny's house.

Next race, Thanksgiving Day, the Pie and Glove 5K in Corning, NY. Jen, her sister Katie, and I went to this race. Last year, I ran my 5K p.r. in 15:37 with snow and wind. It's a flat course with lot's of twists and turns to keep it exciting. There are two 180 degree turns which really slow you down, but the course is fast everywhere else. The weather was gorgeous, 40 degrees and sunny at the start. There were some seriously fast looking dudes on the starting line with 1500 other people behind us. We went out fast in a pack of about 10 people, with me sitting at the back. At the mile (4:53), I made my move into 2nd place. The leader made his move at this time too and had a 3 0r 4 second gap on me. I never closed it, in fact he put a few more seconds on me as we both ran in no mans land into a slight head wind, up a very very slight uphill into the 2nd mile(5:16). The final 1.1 mile was uneventful with me making no ground on the leader and nobody closing on me. The winner hit the line in 15:33 and I came in 2nd in 15:40(5:03 pace) My last mile was under 5min, but it was a fairly mediocre effort. I went out the night before and ate way too much spicy, greasy food, washed down with some heavy beverages. I just wasn't as sharp as I should have been on race day. The result a missed p.r. by 3 seconds and a chance to win. Oh well. I have to say, I'm fit. If two unimpressive races net me two pretty fast times, I need to be excited at where my fitness levels are at going into the winter indoor and snowshoe seasons. The races were fun, but the best part is spending time with family and getting out there and being active and celebrating fitness and health.

Week of November 14th-20th

Monday: 13mi* / 1:20. Goose Pond 12 mile tempo w/Boj, Fyffe, and Najem. We were rolling out there. Got dark. Boj killed it! lifted weights.

Tuesday: 4mi / 29min in Pisgah w/Jimmy and Griffin. Wow my legs are tired and sore.

Wednesday: 10mi* / 66min. Workout: 2-2-4-2-2-4-2-2-2-2-4-4(34,33,68,32,32,65,31,31,30,30, 59,66) full rest. w/Fyffe, Najem, Miller and Ferenc. Great workout. I had to take a pit stop so I missed a 4oo and then added one at the end to make up for it. We ran 59! My fastest 400 in a while. Felt pretty damn good! lifted weights.

Thursday: 8mi / 61min in Waterville Valley w/Pat Ard and Sontag. Nice run. Legs pretty sore. Snow flurries. Pushups.

Friday: 8mi / 59min in Waterville Valley w/Pat Ard and Chris Reilly. Nice and easy in a dusting of fresh snow. Had fun at the conference.

Saturday: 5mi / 35min in Pisgah w/Griffin. Nice cool sunny morning. Ready to race tomorrow.

Sunday: 12mi* / 1:14. Lil Rhody Runaround - 45:36 (5:42) 1st. Had fun at Rhode Island Thanksgiving. Nice to see 6 family members and many friends out there running and cheering.

Total: 60mi. Good week. I had 3 quality runs this week. Right plantar fascia is a wee sore. I need new shoes.

Week of November 7th-13th

Monday: 3mi / 18:40. lifted

Tuesday: 10mi / 70min. lifted

Wednesday: 10mi* / 66min. Workout: 16-12-8-8-4x4 (4:56,3:40, 2:28, 2:27, 71, 69, 70, 66)

Thusday: 2mi / 14min
8mi / 53min. lifted

Friday: 8mi / 53min

Saturday: 11mi / 77min + hiked 1:30 in Watkins Glenn Gorge

Sunday: 18mi* / 1:52

Total: 70mi - Great week. Good long run and workout. Lifting feels awesome.

Week of October 31st-November 6th

Monday: 2mi/16min
Tuesday: 0mi
Wednesday: omi
Thursday: omi - lifted
Friday: 8mi/54min
Saturday: 10mi/64min + 4mi/30min
Sunday: 12mi/1:25
Total: 36mi - Crappy week. Got a nasty cold, lost my voice. Recovering from marathon.

Tuesday, November 1, 2011

Week of October 24th to 30th

Monday: 2mi/16min in Health class

14mi/1:34 on Grafton Powerlines Trails w/Ferenc and the girls. Good run the hills out there are tough!

Tuesday: 2mi/16min in Health class

4mi/27min in Pisgah w/Griffin. Good run nice weather.

Wednesday: 2mi/16min in Health class

8mi/68min in Pisgah w/Jen and Griffin. Had fun out there saw 6 turkeys and a barred owl called to us.

Thursday: 5mi/33min in Pisgah w/Griffin. Snowing w/freezing rain. 37 degrees

Friday: 2mi/16min in Health class

8mi/51min in Pisgah w/Griffin. We got 3 inches of snow last night, most of it is melted now.

Saturday: 4mi/28min in Pisgah w/Jimmy and Griffin. Cold morning 30 degrees. Ready for tomorrow. We're gonna get a Nor'easter.

Sunday: 27mi*/2:41 Cape Cod Marathon-2:36:45 (5:59) 7th. This is a brutal course with non stop up and downs in the second half. It was very windy with temps around 40 degrees at the start. It felt cold. We lucked out though, because it wasn't raining. I ran the first few miles with Jim Johnson, then Kevin Alliette from Whirlaway went by and I latched onto him and ran with him until 8miles when I had to stop to drop a deuce in the woods. I lost about a minute and when I emerged from the woods, George ran by. I ran with him for a half mile or so and then I pulled away to see if I could catch Scott Leslie. It took me 7 miles to finally catch him. It sucked because we were both working hard running into the wind. I almost yelled to him that he should wait and we could work together, but that didn't seem fair to him. We worked well for quite a few miles changing leads to take turns in the wind. Somewhere around 21miles, we saw Justin Freeman run into the woods for a bathroom break much like mine. He caught back up to us and pulled away. I tried to go with him and left Scott. I was starting to get very tired and had a big blister on my toe. Around 23 miles, I started to feel energized. I picked it up and I could tell I was moving pretty well for so late in a marathon. I could see 3 runners up ahead and worked hard to catch them. I caught one of them and passed him in the last mile. I was really happy to finish 7th in these tough conditions. It made me think what if I didn't have the bathroom break. Could I have stayed with Kevin who ended up finishing 3rd? Maybe. I was pumped to see George run so well and win the Master's title. It was great running with Scott and he was a big help, he even gave me a gu because I dropped mine in the woods during my pit stop. I was extremely happy, but not a bit surprised to see Patrick Rich win in a jaw dropping 2:28! That is amazing in those tough conditions on this tough course. Jim ran well considering how banged up he's been lately. He showed his toughness today. Sontag ran a big p.r. in 3:32. Congrats to everyone who toed the line and finished on a monster of a day on a brutal course. This was definitely memorable.

Here are my miles:


2mi and 3mi-11:32(missed 2)






9mi-6:49(pit stop)






14mi and 15mi-11:30(missed 14)






21mi and 22mi-12:04(missed 21)







Total: 78mi - Good week. Time to recover and start training for indoor track.

October 17th to 23rd

Monday: 2mi/14min

Tuesday: 2mi/14min

Wednesday: 2mi/14min

Thursday: 4mi/30min

Friday: 10mi/66min

Saturday: 8mi/55min -Got Married!!!

Sunday: 0mi

Total: 58mi

Monday, October 17, 2011

Post Pisgah Phunk

This happened to me last year. I put a lot of effort and energy into training for the 50k at Pisgah and then I have to regroup and get re-excited for a road marathon. Back in August, I remember thinking it would be easier this year to stay motivated and keep going with high mileage in the 80's and 90's after Pisgah. Well here are my weeks after Pisgah:
1. 39mi
2. 51mi
3. 72mi
4. 60mi

As you can see, not too impressive. Life happens. I'm coaching xc this time of year and that gets in the way. Meetings at school. Blah blah blah. You get the idea. The 39mile week I was fine with. That was meant to be a recovery week. Following that was my 51mile week, where I got a very nasty cold that wiped me out. The last 2 weeks have been o.k. During week 3 post Pisgah, I had 2 good m.p. runs, which were good confidence boosters. Last week, week 4, I had a great 23 miler ending the last 5miles in 27:39. Maybe, just maybe, I'm snapping out of this funk and I'll be ready to run a great marathon at Cape Cod in two weeks. We'll see. I'd still love to go sub 2:30, but I'd be happy with anything under 2:34:32 (my p.r.). I'm getting married this Saturday which should be fun and will force me to taper. Hey Cape Cod, ready or not, here I come!!

Week of October 10th-16th

Monday: 7mi/50min in Pisgah w/Ferenc and the girls. I have sore legs. The woods are gorgeous right now.

Tuesday: 3mi/22min in Friedsam w/XC team
5mi/33min in Friedsam w/Griffin. Legs a wee tired.

Wednesday: 2mi*/12min in P.E. class. I ran the mile in 4:47. Kind of fun. Had a meet and knew I wouldn't be able to run. lifted weights

Thursday: 3mi/24min w/Health class and XC
9mi/62min in Pisgah w/Griffin. Great run. The foliage is at peak right now. Beautiful!

Friday: 0mi-lifted weights and drove to Hartford to watch Fyffe and Ferenc.

Saturday:10mi/66min in Hartford warming up, running around to watch the marathon and cooling down. I had a great time down there. It was WINDY!! I'm proud of Fyffe for going for it. It was fun being a handler.

Sunday: 23mi*/2:27 in Saxton's River. 18miles on trails w/Ferenc, the girls, and Whistle. Then I immediately changed shoes and hit the roads while Josh biked along side. I ran the 5miles in 27:39. This was a great run. The weather was gorgeous, breezy again.

Total: 60miles - I'll take it.

Week of October 3rd-9th


T-0-lifted weights


10mi*/58:09-M.P. run.

F- 1.5mi/11min


S-20mi*/2:04 M.P. run. - 8miles easy (6:25,6:43,6:28,6:47,6:10,6:24,6:26,6:25-51:52)
+ 10miles at M.P. (5:43,5:36,5:45,5:52,5:37,5:44,5:44,5:46,6:05,5:42-57:38) Good run. It was tough.

Total: 72mi

Saturday, October 8, 2011

Week of September 26th-October 2nd

Monday: am- 3mi/20min w/Griffin on rds
2mi/16min w/XC team
pm-14mi/1:32 in Saxton's River Trails w/Ferenc and the girls. Nice run. lifted weights

Tuesday: 9mi/63min in Pisgah w/Griffin. Legs tired today.

Wednesday: 0mi- Had an xc meet today and I have a nasty cold.

Thursday: 0mi - really feeling sick and crappy today.

Friday: 8mi/50min in Pisgah w/Griffin. Feeling a lot better. Great run. lifted weights

Saturday: 5mi/34min in Pisgah w/Griffin and Jimmy. Cold and rainy morning. Feeling a little worn out.

Sunday: 10mi*/62min @ Pinnacle Challenge-22:17 for the trail run(1st). Our team got 2nd in 2:03:32. It was a lot of fun. Unfortunately, George had a mechanical issue on the mtn. bike leg and had to run a lot of the course. We could have won and broken 2 hrs for sure. Next year!

Total- 51mi - Not a great week. Sucked getting a cold, but I'm feeling fine now.

Saturday, October 1, 2011

Week of September 19th-25th

Monday: 0mi

Tuesday: 0mi

Wednesday: 10mi/68min. in Pisgah w/Griffin. Legs still a little sore, especially on downhills.

Thursday: 0mi - Had an xc meet. Starting to get sick.

Friday: 14mi/1:33 in Pisgah w/Fyffe and Griffin. It rained hard while we were out there. Legs feel good, but I have a nasty sore throat. lifted weights

Saturday: 10mi/68min on Westmoreland Tracks w/Fyffe, Ferenc, the girl, and the Bellows Falls xc team. Nice run. Had a great breakfast at Stuart and John's after. Driving home I saw a sandhill crane. Cool sighting.

Sunday: 5mi/44min in Pisgah w/Jen, Glenn, Jimmy, and Griffin. Nice and easy. I was gonna double but was being lazy.

Total- 39mi. Decent recovery week. I don't care about the low mileage. I'll run more next week.

Thursday, September 22, 2011

Pisgah Mtn 50K AKA USATF NE 50K Trail Championships

Sunday morning was the Pisgah 50K. This was going to be my 4th attempt at this race. I used to do the shorter 23K, but when I turned 31, I figured I'd run 31 miles. I haven't dropped down to the short course since. Every year before the race I think to myself,"I should do the 23K, I could possibly break the course record, I'm not really ready for the 50". Then I remind myself how epic and fun the 50K is. When I finish the 50K, I always end up realizing that the race is indeed epic, but not that fun. I have cramped every year due to lack of true long runs, and I vow to be better prepared every year.

This year I did most of my homework. I got 4-3hr long runs, 3-2+ hr runs, and a multitude of runs that were over 1.5 hrs. The only thing missing was a 4hr run or two. Oh well, ready or not, here I come.

Race morning was ideal, cold and in the 40's with no humidity. Perfect racing weather. I was excited for the race and really pumped that it was going to be a real family affair with my dad and Glenn doing the 23K and my older brother, Jonny, doing the 50K for the first time. Jen was supposed to do the 23K but she was feeling sick. I also had many of my Keene friends running and I knew that the 50K field was gonna be the deepest ever. This was gonna be epic!

Race time: I took it out not too hard, but none of the 50K guys went with me. I heard someone remark that it was too fast, but it really didn't feel fast. I heard every one of the guys that I expected to be fighting for the win talking behind me. There's nothing wrong with talking in a long race, you're not taxed aerobically, but I just didn't feel like chit chat, I came to race! Fyffe joined me and gave me some words of encouragement and a high 5 and I split off onto the Southwoods trail in the lead. It wasn't long before David Herr, Jim Johnson, and Kevin Tilton joined me. With Jim and Kevin just a few seconds back trailing, keeping an eye on us. We would stay together for a long time. These are the guys I fully expected to go with me, I really thought the other guys in the field would go out a little more conservatively and pick off the dead in the last 5miles. I was hoping I wasn't one of the dead.

The Nash trail was pretty uneventful and it has the way of fooling you into thinking it's going to be an easy day. David was running right next to me and we both noticed some pretty fresh moose tracks. He sees a lot up where he's from. We hit Dogwood Swamp and David went to the front and was climbing fast. We were moving well. We hit the aid station at the Reservoir Trail parking lot in 58min and I stopped to fill my hand held bottle, I also dropped my gloves. David and Jim didn't stop at this station and got a small gap on me. Kevin was still a couple seconds behind me. We started the switch back road climb and I still felt great. This is a pretty intimidating hill, but it only takes 4 and half minutes to climb. We turned onto the Chestnut Hill trail with Jim leading and David hot on his heels, then me a couple ticks back, and Kevin right behind me. I noticed that Jim was climbing this hill hard. I felt uncomfortable for the first time in the race and we were barely over an hour into the race. I let them go a little bit, but would close the gap on the descents. I was trying to conserve my climbing legs. Jim looked like he really didn't want to lead, he took a wrong turn and was relieved of his duties by David. I pulled up right next to David. We cruised into the Chestnut Parking Lot aid station all 4 of us together.

We started the climb up Old Chesterfield Rd., and I was feeling great on the very runable uphill. Jim and David were really fast out of the aid station, but I caught them without much extra effort. I also took a gel and an S cap. My legs were really feeling great and I was enjoying the fact that the 4 of us were part of something pretty special. I could tell we were moving fast and nobody seemed to be hurting yet. At the turn on the ski trail, I checked my watch and saw 1:32, in training running from my house, I reach this pt around 1:50. We were definitely running well. Now started the climb up the Reservoir trail. I was running stride for stride next to David and Jim and Kevin were right behind us. My body was feeling amazing. I was feeling very confident, but I knew the race really doesn't start until the Kilburn Loop. Slowly but surely, I noticed that Jim and Kevin were letting us get a little ahead on the climbs and would be slower to catch us on the downs. I also saw Kevin stumble once which could be due to fatigue, or just bad luck. I heard Jim talking to Kevin about his legs starting to twinge and these things boosted my confidence even more. Of course, David looked like Rocky Balboa, like an unbreakable piece of iron.

We hit the Pisgah Ridge trail aid station, with David and I a few seconds up on Jim and Kevin. I took the lead and started the climb up the ridge. I felt pretty good, but not great at this point. We had been running for 2hrs now. A little over half way done. We hit the ridge and Kevin caught back up to us. He is one heck of a climber. Jim was only a few seconds back and when we rolled into Kilburn we were pretty much all together. I filled my bottle with Coke, took a gel and another S cap and was off. Kevin and David flew out of the aid station. I thought to myself, "no way, it's too early, don't go." I let them go, I was still feeling good and running fast, but they were really cranking. I thought that maybe they were making a mistake. Jim went by me, obviously wanting to cover the move and stay in the race. I remarked that we still had 11miles to go. And there I was now firmly in 3rd place with the leaders really hammering. I had to run my own race, I wanted to survive the uphill on Kilburn Loop and Davis Hill. I kept Jim in sight for a while, but eventually he disappeared around all the turns and bends. A couple min later, I saw Jim again, but it wasn't Jim, it was Kevin. I caught up to him right before the Kilburn aid station#2, and I told him to hang on, only 5miles and 3 climbs left. I knew exactly how he was feeling. I felt that way last year at that point. He was in for a tough finish. I hoped that maybe he would run with me and we could push for Jim and David, but I suspected this late in the race he was gonna just go into survival mode. Seeing him in this state only encouraged me, however. I thought, "if this could happen to the best climber in the field, it could happen to those two guys, anything is possible". I pushed on stopping for more Coke and a gel.

Time for Davis Hill. My favorite place in the world to cramp. I hadn't walked yet or cramped, but this hill always does me in. I saw Jen and Ferenc in the Kilburn parking lot as I hit Davis. They told me I was 2 min down. I ran Davis pretty well, but I could tell I wasn't moving super fast. I knew that the only way for me to win this thing was for Jim and David to have a disaster. On the back side of Davis on the rooty and rocky section, Ben Nephew came flying by me. I knew there was no way I was going with him. He was like a rocket. He gave me some words of encouragement and disappeared. I was still running with no cramps, but he was blasting off. I knew now for sure that I would not be winning the race. Time to finish in a good time.

I hit Hubbard and had no major problems, again no walking. I looked back a few times thinking that Brian Rusieki would be next. I hit my road and ran down and got some serious cramps in my legs, but was able to still run at a good clip. I ran by my house, which is always tough not to stop at, and past my neighbors who gave me a cheer. I ran the road hill with no problems, glancing back a few times. I finally rounded the turn after the stop sign and hit the tape in a new personal best for the course in 3:47:28 for 4th place. I was very satisfied with my race.

Post race: I had fun talking with everyone after the race and cheering for my bro, who finished the 50K in 5:19. We hung out at my house and cheered for the 50K'ers running by. Next year, I will definitely get a couple 4hr runs and try to get a little bit faster. This year was a fun and epic race.

Week of Sept 12th-18th

W-10-lifted weights

Week of Sept 5th-11th

M-0 lifted weights
T- 2/9
W-11*-6x400(74,73,71,69,67,65) + 6x200(34,34,33,33,31,29) + 2 x 800(2:44,2:47)lifted weights
T-9 lifted weights

Monday, September 5, 2011

Week of August 29th-September 4th

Monday: 14mi / 1:34 in Pisgah w/Boj, Fyffe, Ferenc and the Girls. Gorgeous running weather. My shin is still bugging me. Lifted weights.

Tuesday: 10mi / 66min in Pisgah w/Griffin. Perfect weather again. Left shin still sore, iced it.

Wednesday: 9mi* / 60min - Workout 12x200m with 200rest w/Andy, Pipp, and George. (Jen, Tat, Boj, James, Brad, and Bryce there also)
We averaged 35 for the first 8 and then broke it down - 34, 33, 32, 31
Really easy workout. Trying to sharpen up for Alumni.
There was a flock of about 70 Common Nighthawks.

Thursday: 10mi / 72min in Pisgah w/Fyffe, Griffin and Bailey. Nice and easy. I got some inserts and new shoes. My shin is already feeling much better. Lifted weights.

Friday: 8mi / 53min in Pisgah w/ Griffin. Tomorrow is the alumni race.

Saturday: 11mi* / 69min - KSC Alumni XC Invite 5K - 16:06 (5:11) 7th place - 4th for alumni.
I'm really happy with this race. It was hot and humid out there. My goal was to go out conservatively and move through the field after the mile mark. I went a little earlier than planned and soon found myself running with Eric McKnight. We went back and forth many times during the race and really pushed each other. Some where right before the 2mile mark, we caught up to Tim Pipp. He latched onto us and at 2miles, Josh Ferenc and Pete Najem caught our group. We now had 5 alumni all together with a mile to go. The 3 leaders were maybe 10-15 seconds ahead and strung out with KSC'er, Kevin Hoyt, commanding a decent lead over the field. We hit the rail bed and Najem and Ferenc went by. Ferenc really was moving well and I tried to go with Najem. I couldn't keep up and fell back a little, then McKnight tried to surge, then Pipp, then me, it was exciting racing! With about 250 meters to go, I went by Pipp and tried to catch Eric, but he held me off and beat me to the finish. It really was one of the most fun races I've been a part of. It was fun that the top 5 alumni were all so close and really pushed each other. The alumni easily won the 11 team meet with 28 pts. It was cool having so many people out on the course cheering. (Jen, Glenn, Gina, Boj, Fyffe, Wilson, and Rachel) We did a nice cool down and then headed to Pete's house for some delicious grub.

Sunday: 22mi / 3hrs* - Wapack 18mi Trail Race - 2:53 - 8th place. This was a pretty miserable experience. I went into this just looking for a long run. My legs were pretty tired from the race yesterday. I couldn't believe how deep this race field was with Brian Rusieki, David Herr, Brandon Newbould, Jim Johnson, and Chris Hayhurst toeing the line. I had no delusions of dashing off and taking the victory. I came here for a nice long run in the mountains, what I got was a death slog in very high humidity, on greasy rocks, on really tired legs. I wore my road shoes for the extra cushioning because my legs were a bit sore, they really sucked and I nearly broke my neck countless times slipping all over the place. I really walked a ton on the way back and was not surprised to get passed by Keith Schmidt and another guy that were both running some of the big climbs late in the race. I was very happy to see the finish line where I ate some pizza, drank a coke, and talked with my trail running mates. Everyone looked wasted from the high humidity and tough course, everyone except Brian Rusieki who went out for another hour of running. Damn, he's gonna be tough in a few weeks at Pisgah, as are all the other guys who are planning to be there that kicked my butt today. Oh well. Back to higher mileage next week.

Total: 84miles -Great race on Saturday, tough long run/hike/death slog on Sunday. It will only make me stronger!

Thursday, August 25, 2011

Week of August 22nd-28th

Monday: 7mi / 49min in Pisgah w/Griffin. I wasn't very sore today. My left shin is a bit sore, I need to watch it. Did 50 pull-ups

Tuesday: 10mi / 75min on Westmoreland Tracks w/Ferenc and the girls. I was feeling a little sore today. Legs fatigued and shin still sore. It was fun hearing about Josh's trip to the Netherlands. 125 push-ups

Wednesday: 10mi / 67min in Pisgah w/Griffin and (Jen). Good run. Saw M.C. and Jimmy out there. Absolutely beautiful weather. Sunny 70 degrees.
pm: 12mi* / 1:19 track workout -
3x400,2x800,mile,2x800 (74,76,74,2:29,2:29,4:56,2:29,2:20)w/half rest (400 after mile)
w/Pipp and Andy (Fyffe, Boj, James, Brad, Clint, and Angella also there)

This was a great workout. My shin has been bugging me so I didn't do the full workout, Andy and Pipp ended with 3x400. I felt smooth and relaxed the whole time. The perfect running weather helped. It seems like it was the first time all summer it wasn't hot at the track.
Did 200 crunches and lifted weights

Thursday: 8mi / 56min in Pisgah w/Griffin and Jimmy. Nice and easy still some soreness, not too bad.
pm: 8mi / 56min - Hinsdale Fun Run. Nice and easy. Paced Dan Fyffe to a 6:06 mile.

Friday: 13mi / 1:26 in Pisgah w/Fyffe and Griffin. Legs a little tired. Hot weather.

Saturday: 22mi* / 2:23 - Ran in Pisgah w/Tanner, Fyffe and Griffin then immediately drove to the Swanzey and ran Elijah's 1/2 course. Did a 2mile pick-up in 10:40 at 16-18miles. Tough run, it was hot out there!

Sunday: 0mi - Irene was here and I didn't want to run. We dodged a bullet here with not much wind or rain. 6miles west of us in Brattleboro, VT, they weren't as lucky.

Total: 90miles - Good week. My left shin has been sore. I need to pay attention to that. 2 races next week with KSC Alumni and Wapack.

Tuesday, August 23, 2011

Week of August 15th-21st

Monday: omi - lifted weights

Tuesday: 13mi / 1:22 in Pisgah w/Griffin in the rain. Feeling good.
pm: 6mi / 44min in Stoddard w/Jonny

Wednesday: 11mi* / 70min 3x 1mile + 800 + 400 (4:59.5:00.5:00,2:32, 68) w/Andy and Pipp. Was supposed to be 4x1mile but I was really starting to struggle on last mile so I broke it up a bit.

Thursday: 2.5mi / 18min around Swanzey Lake with Chariho kids at XC camp
pm: 7.5mi* / 52min w/10 x Golf Course Hill repeats (66 Avg first 7, 64, 60, 58)
Had fun running with the Chariho kids. Good to see Coach Hab and talk running.

Friday: 10mi / 67min in Pisgah w/Griffin. Legs a wee bit tired.

Saturday: 7mi / 52min in Pisgah w/Hinsdale XC kids. Good run. Had fun.

Sunday: 27mi* / 3:05 - Savoy Mtn 22miler - 2:57:55 - 1st. This was the first time I had done this 2 loop course. I did the old 20mile course in 2005. I went out running relaxed but fast for the first loop. On the big climb up Spruce Peak, I caught the two leaders of the 11 mile race. I passed one kid who looked like he was bonking. The leader pulled away on the long downhill. He was really hammering, but I needed to stay conservative. I hit the line in 1:24:40, refilled my hand held bottle with gatorade and headed out for loop number 2. The 2nd loop was even muddier, as everyone had really stirred it up. This was shin deep mud that really made your quads tired. I knew I was slowing down a bit, but I still felt pretty good. At 39min into the 2nd loop I had to walk up a big hill that I ran in the first loop - not a good sign. I started to get little tiny micro cramps in my quads at about 2:10 into the race. Yikes! That's early. The cramps never got severe and I pushed on. I reminded myself that everyone has bad patches in long races and I would just run the flats and downs as fast as possible. Finally, I got to the big hiking climb up Spruce Peak. I was really hurting, my legs were just pooped, but I pushed on to the summit knowing it was mostly downhill from there. I hit the top in 1:05 for that loop, I got there in 1:00 for the first loop and then descended on wobbly legs. I ran the final stages of the race rather uneventfully, but I was thinking that any second now, I would get passed. It didn't happen and I was very pleased to get the win. My splits were far from even in 1:24:40 and 1:33:15. I won a basket of blueberries for my effort. Yum.

Total: 84miles

Sunday, August 14, 2011

Week of August 8th-14th

Monday: 8mi / 53min in Pisgah w/Griffin. "Climbed" Pitcher Mtn in the pm and saw a bear while we were driving there. Nice views. lifted weights.

Tuesday: 13mi / 1:23 in Pisgah w/Ferenc, Fyffe, and the girls. Great run, my legs felt pretty good for an old guy. lifted weights.

Wednesday: 5mi / 33min on Saxton's River Rds. w/Ferenc and the girls. Body tired.
pm- 10mi* / 64min track workout: 6x400 w/200rest (72,70,69,68,68,67) + 6x200 w/200rest (32,34,32,32,32,32) w/Andy + 1mile (5:34) Lot's of people at the track today. I felt good. Here were the peeps: Fyffe, Ferenc, Boj, Miller, Pipp, James, Brad, Thomas, Ryan, Busby, Bryce, Jen, and Tat. Fun at Armadillos. We needed two tables, a kid's table and the adult's table.

Thursday: 8mi / 52min on Westmoreland Tracks w/Ferenc and the girls. Legs tired. Gorgeous weather.
pm- 7mi* / 46min at Hinsdale Fun Run. 1mi-5:40/2.3-13:44. Feeling good at night.

Friday: 8mi / 56min in Pisgah w/Glenn and the wolves. Nice and easy. Beautiful weather again. lifted weights.

Saturday: 11mi* / 70min - Yankee Candle 5K - 15:39 (5:03) 2nd. This was a good race. I showed up with fairly tired legs. Fyffe was flying (14:47) and I didn't have a watch on, so I wasn't sure if I was running like 16:20 because he was so far ahead. I figured he's in great shape and I felt pretty good so I was hoping for 15 mid. I hit the line 2 seconds off my p.r. of 15:37. I had a few weak moments out there that made the difference in not getting a new p.r. Oh well. A fun day with a lobster dinner after.

Sunday: 27mi* / 3:06 in Pisgah w/Fyffe. I ran with Fyffe for 19 miles and then sent him on a shorter version to get home. I debated going with him, but I was glad to go longer. I felt really strong out there today. That was fun. I still need to get some longer runs to be ready for the 50K in a few weeks.

Total: 97mi - Great week. I'm pleased with the race, workout, and long run. I'm planning on running Savoy 22miler next week. I'm gonna keep the mileage up too.

Tuesday, August 2, 2011

Week of August 1st-7th

Monday: 0mi - a day that will forever live in lethargy

Tuesday: 25mi* / 2:59 in Pisgah - solo. O.K. run. I set out to do 4hrs, but my legs were tired from running in dead shoes. I must have put 75o miles on these shoes. I have some coming in the mail that should be here tomorrow. It was nice meeting Jen and Griffin out on the trail with food and gatorade. Took a quick swim in Kilburn Pond. I had fun out there. I need to get some 4 hour runs to get ready for Pisgah in 6 weeks. Today was a start.

Wednesday: 5mi / 32min in Friedsam w/Griffin. Nice cool am run, no humidity.
pm- 13mi* / 1:25 - track workout - 3x2mile (11:37, 11:08, 11:27) w/400rest. w/Andy(Fyffe, Ferenc, Clint, Brad, Jen, and Angella also there) Good workout. Feel great.

Thursday: 8mi* / 51min - Hinsdale fun run. 1mi-4:47/2.3mi-15:15. Pushed the mile felt pretty good. That course is slow!!

Friday: 9mi / 63min in Pisgah w/Fyffe, Muddy, and the girls. Nice and easy. Had fun, good swim.
pm- 7mi / 47min in Brattleboro w/Fyffe. He did 6x200, I opted out. We warmed up with Bill Dixon.

Saturday: 0mi - Hiked Mt. Monadnock w/Jess, Jen, and Fyffe. Great hike. It was a lot of fun, loved the Dew Drop Trail. Total 3hrs.

Sunday: 20mi* / 2:21 in Pisgah w/George and Fyffe. Great run. My legs feel good. It was very humid out there. We saw quite a few groups of runners getting ready for the Pisgah race in a few weeks.

Total: 87mi - Not a bad week. I want to get back to Mt. Monadnock to do some running. I love that mountain! Need to lift more next week.

Thursday, July 28, 2011

Week of July 25th-31st

Monday: 9mi / 66min in Burlingame w/Jonny and Griffin. Nice run. Legs a little fatigued from long run yesterday.

Tuesday: 7mi / 54min in Burlingame w/Jonny, Griffin, Pard, and Joe. Nice and easy run. Was going to run again in the pm but was too lazy. lifted weights.

Wednesday: 11mi / 75min in Pisgah w/Griffin. I felt tired out there. The weather was absolutely gorgeous. No humidity and cool. Went blueberry picking on Pitcher Mtn w/my parents and Jen at night.

Thursday: 5mi / 33min on Westmoreland Tracks w/Griffin. Another cool, humidity free morning. lifted weights.
pm - 6mi / 40min at Hinsdale Fun Run. Just ran easy. Blessing of the Fleet tomorrow. Legs feel good.

Friday: 13mi* / 1:22 - Blessing of the Fleet 10mi - 54:32 (5:27) 8th. Pretty good race. It was very humid but mild temps in the high 70's. I went out too fast thinking that maybe I could run with Matty P. He quickly showed me that he was in great shape and I could not hang with his surge after 2miles. Way to go Matty P. You're Back!! I felt really sorry for myself at 4miles but ran with Joe S. after 5.5miles and was able to finish strong. I was really happy to see Bentley and Jonny run monster p.r.'s. It was fun to cheer in Jen and Mandy, even though they weren't pleased with their runs, I'm proud of them both for getting after it. I loved seeing Matty Bo and Randy looking so freakin' diesel!! Those were both skinny track guys that now can both bench over 300lbs. It was also good to see Big Dave out there doing his thing. What a fun event!! I love catching up with my Rhode Island running buddies. Oh yeah, props to Dave Hurley an A-Town kid running a big p.r. too. Here are my laps and splits:
1mi-5:59 (missed it)
10mi-5:21/54:32 p.r. for the course (by 7 sec)

Post race had a nice meal with Mandy, Justin, Jonny, Jen, Matty Bo, and Diane at Casey's with some much needed chromium replacement.

Saturday: 12mi* / 1:14 - Carver 5mi - 26:49(5:22) 26th/ 7th for CMS. Well, I was pulling a Double J today, and it hurt!! My legs were fried going into this one. I ran as tough as I could on dead legs and I have to be pleased with the result. CMS had it's A Team at this race and we would not be denied the team victory. Greg Ward caught me with 1/4 mile to go, and he inspired me to dig down and find a strong kick. It was humid and hot out there on the course today. Here are my laps and splits:

My legs are tired. I'll probably skip the long run with the Keenyans and do something easy tomorrow and then a long run solo on Monday.

Sunday: 7mi / 51min on Westmoreland Tracks w/ (Jen and Griffin) My legs were pretty beat up, just took it nice and easy on flat terrain.

Total: 70mi - O.K. week. The races were a lot of fun. My legs are tired, next week more miles with a nice long run on the trails.

Monday, July 25, 2011

Week of July 18th-24th

Monday: 10mi / 70min on Keene Tracks w/George and Griffin. Hot and humid weather, legs a little bit sore.

Tuesday: 0mi - Hiked up Little Monadnock w/Jen and Griffin in Rhododendron State Park in Fitzwilliam, NH. Nice easy hike with beautiful views and blueberries on the summit.

Wednesday: 10mi / 68min in Pisgah w/Griffin and (Jen). Great run.
pm - 9mi* / 59min - track workout- 4-4-8-mile-8-4-4 w/half rest (74,74,2:26,4:57,2:22,70,66) w/Andy and George (Boj, James, Ockel, Brad, Jen, andFerenc there too) It was pretty hot and humid at the track. I felt really good and stayed smooth and relaxed the whole time. We took 400 rest after the mile, making the 2nd 800 the toughest part of the workout.

Thursday: 10mi / 74min in Gilsum Woods w/George and Boj. Nice and slow. Very hot and humid. lifted weights
pm - 7mi* / 47min at Hinsdale Fun Run. 1mi-5:34/2.3mi-20min (had to run to the bathroom, but finished) It was outrageously hot and humid. 91 degrees at 6:30 at night.

Friday: 12mi / 1:22 on Westmoreland Tracks w/Ferenc. Very hot and humid again. This heat wave sucks!!! Can't take the dogs with us because it really is too hot for them. Humans are the world's best ultra endurance predators in the heat, dogs are the world's best in cold temps.

Saturday: 15mi / 1:34 on Westmoreland Tracks w/Ferenc and Fyffe. Zipping along pretty well on way back. Not as hot, still humid though.
pm - 3mi / 20min in Pisgah w/Fyffe, Ferenc, and the girls. Took the dogs for a swim and got some extra mileage.

Sunday: 20mi* / 2:22 in Gilsum Woods w/George, Ferenc, Fyffe, Pipp, Thomas P., and Ryan B. My legs were pretty fried going into this run. It turned out to be slightly longer than advertised which was tough for my tired body and spirit to handle. After finishing and chugging some gatorade, I was in a better mood and it was a good run.

Total: 96mi - Big mileage week and I'm feeling it. The goal is to keep this going and have a really strong fall. I know my races might suffer a bit this summer, but the heat always slows me down any way, so why not get after it? I'm racing the Blessing of the Fleet next Friday and Carver on Saturday, pulling a double j. Should be fun, less mileage, more lifting.

Saturday, July 16, 2011

Week of July 11th-17th

Monday: 14mi / 1:40 in Gilsum Woods w/George. Nice and easy run. Legs a little tired. Dunked in the Putney swimming hole to heal my legs. Lifted weights.

Tuesday: 18mi* / 1:53 on Putney Rds. w/Fyffe. It was hot and humid out. This was a good run. Running up the big hill was very tough in the heat, tough to breathe. Dipped in the magical Putney waters after the run.

Wednesday: 12mi* / 74min. Track workout - 8x200 (33 second avg) w/200m rest. We kept the rest very honest and ran fairly quick. w/Andy, Fyffe, and Clint (James, Boj, Ockel, Jen, and Angella there also) The weather turned pretty nasty and we ran in a downpour with some flashes of lightning. As we finished are long cool down, the rain stopped and the sun came out revealing a beautiful double rainbow. Cool stuff. Feeling good. Lifted weights.

Thursday: 8mi* / 52min at Hinsdale Fun Run. 1mile - 5:12 / 2.3mi - 12:43. I won both of these and it was a tempo effort. My legs are pretty tired. Time to take it easy for Stowe.

Friday: 10mi / 71min on Westmoreland Rail Trail w/Ferenc and the girls (Boj and Jen there too) Nice and easy. Dipped at Putney to ice the legs after.

Saturday: 5mi / 34min on Westmoreland Tracks w/Goupil and Griffin. Nice and easy iced the legs again at Putney.

Sunday: 13mi* / 1:26 - Stowe 8miler - 44:33 (5:34) 34th place, 6th for CMS. It was hot out there. I didn't race with a watch which was a good idea. I felt like I really raced out there and had a pretty strong last mile. When I crossed the line I was surprised to see my time was almost a full minute slower than last year. The heat definitely slowed me down. I got some help out there from Kevin Tilton and TiVo who pushed me most of the way. The swimming hole, ice cream, and free chromium replacements were the best part of the day. Our mustaches looked awesome as always, it's great being on such a fun team!

Total: 80mi - Ok week. My legs have been heavy but they felt ok during the race. I need to be better about lifting next week and doubling.

Thursday, July 7, 2011

Week of July 4th-10th

Monday: 10mi* / 64min. 4 on the 4th - 20:29 (5:07) 7th - o.k. race. faded badly last mile. Oh well.

Tuesday: 14mi / 1:30 on Grafton Trails w/Ferenc, Fyffe, Boj, and Ellie and Lena. Good run. Some big climbs. My legs are tired.

Wednesday: 5mi / 33min in Friedsam w/ Griffin
9mi* / 59min - track workout 2mi (10:41) 200 (31) 4x4oo (71,69,68,66) 200 rest. Ran the 400's w/Andy and Fyffe. Legs were tired. Big crew at the track today: Jen, Boj, Clint, Angella, Brad, James, and Okle.

Thursday: 10mi / 73min in Pisgah w/Griffin and (M.C. and Jimmy and Jen)
pm- 8mi* / 54min - Hinsdale Fun Run- 1mile - 4:59 / 2.3mile - 12:25. Got 2nd in both of these. Ferenc ran very fast in the mile (4:33) and ran 12:02 in the 2.3. My legs felt dead and this was a tough effort. Big mileage day too.

Friday: 0mi

Saturday: 5mi / 43min in Dover, MA town forest. Ran with Jen and Griffin. It was miserably humid. It was a cool place to run but Jen twisted her ankle very badly half way out. I thought I was going to have to carry her but she toughed it out. Had fun with the families in Norfolk, MA.

Sunday: 23mi* / 2:28 in Saxton's River Trails + 5miles on roads immediately after at 6 min pace. I ran the trails with Fyffe, Ferenc, the girls, Whistle, and Boj. I ran the roads with Ferenc. This was a great run, I felt good the whole way.

Total: 84mi - I'm pleased with this week. I need to lift and stretch more, I've been neglecting those things, but the workouts and long run and doubles were great.

Week of June 27th-July 3rd

Monday: 10mi / 69min in Pisgah. Lifted weights

Tuesday: 9mi / 67min in Pisgah w/M.C. and wolves
10mi / 64min - Putney rds. w/Fyffe and Ferenc

Wednesday: 12mi* / 1:20 - track workout 2,2,4x4 (34,33,68,32,31,65,33,32,67,32,31,60) full rest w/Fyffe and Andy (M.C., Jen, Brad, and James also there) lifted weights

Thursday: 7mi / 56min - Daniel's Mtn. w/Josh D. Good run. lifted weights

Friday: 0mi - fishing trip caught 5 stripers one 20lb'er, 2 sea bass, and 2 skates. Good times!!

Saturday: 11mi / 1:26 in Burlingame w/Jonny, M.C., and Griffin. Nice and easy.

Sunday: 8mi / 51min on Westmoreland Rail Trail w/Ferenc, Fyffe, the girls, and (Jen) Nice and easy ready for race tomorrow. lifted weights

Total: 67mi

Week of June 20th-26th

Monday: 10mi / 72min in Pisgah w/Fyffe, Bailey, Griffin and Jen.

Tuesday: 9mi / 57min in Pisgah w/Ferenc and the girls

Wednesday: 0mi

Thursday: 11mi* / 70min - track workout 2x2mi (10:40, 10:33) w/Fyffe and Ferenc

Friday: 15mi / 1:45 - Pinnacle Mtn. morning run w/Ferenc, Fyffe, and the girls. Got lost. Tired!!

Saturday: 0mi sick

Sunday: 0mi sick with stomach bug

Total: 45 mi - not a good week with the stomach bug on the weekend

Monday, June 27, 2011

Monday: 0miTuesday: 11mi / 70min in Pisgah w/Griffin and (Jen 1mi). I was really stiff at the start of this run, but loosened up and ran pretty well. The weather was nice and cool. Lifted weights.Wednesday: 4mi / 28min in Pisgah w/Griffin. Had the sports awards could only get in a short one.Thursday: 13mi / 1:24 in Saxton's River w/Ferenc, Boj, Griffin, Lena, and Whistle. Nice run. I felt pretty good, the pace felt easy. It was hot out but there was plenty of water on the trails for the dogs. Ellie was off on her own adventure, she ran away and went roaming before I got there. Man, is it hilly out in Saxton's River! Friday: 0miSaturday: 13mi / 1:25 in Pisgah w/Ferenc, Fyffe, and the girls. Beautiful sunny day.Sunday: 19mi* / 2:04 - Mt. Greylock 13.5mi trail race- 1:42:12-1st. Good race. The weather was absolutely glorious. There was no humidity and temps around 70 degrees. I climbed pretty well with Rob Hult sticking closely to me. When we hit the summit, I took off on the technical descent and immediately put lot's of distance on him. I went unchallenged the rest of the way and was able to enjoy myself during the race. I certainly was not killing myself like in years past. I finished with a new p.r. for the course and realize I could have run the downhill much faster, but I did climb really well. Jen had a good race on the short course. It was a great day.Total: 60mi- O.k. week. I need to get my mileage up a bit, but happy with the race.

Friday, June 17, 2011

Week of June 13th-19th

Monday: 0mi

Tuesday: 11mi / 70min in Pisgah w/Griffin and (Jen 1mi). I was really stiff at the start of this run, but loosened up and ran pretty well. The weather was nice and cool. Lifted weights.

Wednesday: 4mi / 28min in Pisgah w/Griffin. Had the sports awards could only get in a short one.

Thursday: 13mi / 1:24 in Saxton's River w/Ferenc, Boj, Griffin, Lena, and Whistle. Nice run. I felt pretty good, the pace felt easy. It was hot out but there was plenty of water on the trails for the dogs. Ellie was off on her own adventure, she ran away and went roaming before I got there. Man, is it hilly out in Saxton's River!




Total: 28mi

Wednesday, June 8, 2011

Week of June 6th-12th

Monday: 10mi / 69min in Pisgah w/Griffin. It was pretty hot out so I stopped a few times to let Griffin swim. I saw an eastern painted turtle laying eggs and Griffin flushed a ruffed grouse. Lower back a little stiff and tight.

Tuesday: 10mi / 70min in Pisgah w/Griffin and (Jen for 2mi) Ran at night to beat the heat. Body has been stiff and tight, I need to be better about stretching. Went for a swim in Kilburn Pond after the run. lifted weights.

Wednesday: 11mi* / 74min - track workout: 3x2000m w/800rest (6:31, 6:27, 6:10) w/Ferenc (James and Boj there also jumping in 400's w/us) This was a really good workout despite the heat and high humidity. We kept it pretty smooth and conservative the first two and really cranked the last 400 of the final 2000m, we hit 69 seconds. I need to do more of these longer intervals to work on my weakness but I should probably end with some crisp 200's to keep the snap in my legs.

Thursday: 0mi

Friday: 10mi* / 70min in Friedsam Forest w/Griffin and (Jen 5mi). I ran the first loop with Jen in 40:30 and the 2nd loop in 29:30. Feel really good.

Saturday: am: 8mi / 66min in Mdme. Sherrie Forest w/Josh D. Great run in the rain.
pm: 8mi / 59min in Pisgah w/M.C., Jen, and the wolves. Jen put in a strong effort and Glenn pulled off an impressive double, so did I!

Sunday: 20mi / 2:07 in Gilsum Woods w/George, Fyffe, Pipp, and McKnight. This was a fun run where we kept an honest pace the whole way. We raced the last half mile with Fyffe and McKnight getting a tie for the "W".

Total: 77mi - Good week. I'm pleased with my mileage, workout, and long run.

Monday, June 6, 2011

Week of May 30th - June 5th

Monday: 21mi / 2:50 Ferenc to Fyffe's Epic Ridge Run. w/ Ferenc, Fyffe, Pipp, Goupil, George, Boj, and James. Hot weather fun run. Great swim after in the magical healing waters of Putney, VT.

Tuesday: 0mi. Mowed the lawn and was lazy

Wednesday: 0mi. lifted weights. We had some crazy weather. Hail and funnel clouds, yikes.

Thursday: 14mi* / 1:29 in Pisgah w/Griffin. Great run. This was an m.p. run. Doesn't look that fast but it's my fastest time on that loop. Piriformis pretty sore.

Friday: 10mi / 67min in Pisgah w/Griffin. Nice and easy. Beautiful sunny day with no humidity. I love this weather.

Saturday: 0mi - had a track meet all day. Kids had some good performances. I got fried to a crisp, nice farmer's tan. Didn't feel like running, just wiped out. Should have run early.

Sunday: 10mi* / 62min. Rhody 5K - 15:45(5:05) 24th place. (4:58,5:03,5:12,31) Beautiful weather. 75 degrees with no humidity. I felt pretty good most of the way but the last half mile I really started to struggle. Andy passed me with about 400 to go and I tried to hang on to him. I'm pleased with my effort. I'm happy that we won the team title. CMS is on a roll! After the race, I drove back with George and Goupil and we ran 10 more miles in Keene to make it a solid 20mile day. We iced our legs in the happy river after. Ahhh that's cold!
pm: 10mi / 70min - nice and easy on the Keene Rail Trail w/George and Goup.

Total: 65mi - I really wish I didn't take 3 days off. This could have easily been an 85 mile week. I need to make sure I lift and run 80 miles next week. Time to get serious. Track coaching is done. Do at least 2 doubles.

Thursday, May 26, 2011

Week of May 23rd to 29th

Monday: 0mi - Had a track meet. I'm very sore today.

Tuesday: 3mi / 25min + 10mi / 66min. I ran with the track team in Friedsam did some core stuff with the team, then came home and immediately got out the door with Griffin for a good run in Pisgah. I'm still really sore from Northfield. My hamstrings are the worst.

Wednesday: 9mi* / 60min. Track workout: 400-400-mile (72, 73, 5:05) w/200 rest. w/Andy and Ferenc. (Boj, Fyffe, Miller, Najem, James, George, and Brad there too) This was a lousy workout. I warmed up with very sore hamstrings. I did some leg swings before the workout, and that seemed to make my hammy's even worse. I decided I would go tempo pace and run 5:16-5:20 pace for my efforts. I hit the 400's too fast and my legs were screaming. I did the mile, shooting for 5:16 and again I ran too fast, and my legs really hurt. I decided to call it a day. It made me feel a little better to know that Andy was feeling the exact same way and he cut his workout short too. A good soak in the happy river made my legs feel a little better.

Thursday: 11mi / 73min in Saxton's River trails w/Ferenc and the girls. Nice and easy.

Friday: 8mi / 54min in Pisgah w/Griffin. Went for a swim in Fullam Pond. Saw a wood cock and the season's first deer fly. They should be in full force in 10 days or so. lifted weights

Saturday: 11mi / 76min in Burlingame w/Griffin. Took a nice swim in Watchaug Pond. Body a little stiff from the drive down to RI.

Sunday: 11mi / 82min in Burlingame w/Jonny and Griffin. Nice run through some fun technical single track trails.

Total: 63mi- O.K. week. I've felt pretty stiff, maybe from the adjustment to the humidity. Need to make sure I stretch well and lift.

Thursday, May 19, 2011

Week of May 16th-22nd

Monday: 0mi - lifted weights

Tuesday: 10mi / 67min in Pisgah w/Griffin. My (r) piriformis is very sore. Ouch that run hurt. Jen ran a shorter loop and we crossed paths twice on the run which was fun. Griffin got a good speed workout in sprinting ahead to catch Jen.

Wednesday: 11mi* / 68min. Track workout - 5 x 200, 400 w/200rest (35,71,34,69,33,68,32,66,30,63) w/Andy (James and Boj there too). Good workout, I was a little stiff but it went well.

Thursday: 8mi / 52min in Pisgah w/Griffin. Lifted weights

Friday: 7mi / 45min in Pisgah w/Griffin.

Saturday: 13mi* / 1:20 Northfield Mtn Race 6.4mi - 37:51-6th (5:37,5:53,7:39,6:48,5:05,4:45,1:58) This was an o.k. race. I felt like I climbed alright. I went back and forth with Ben Nephew and he was ahead at the top. Usually, I feel like I can really descend well and make up some time. I didn't have a ton of zip in my legs and didn't make up any ground on Andy and Tim Pipp. I thought I would be able to catch them. I bet we had just about the same splits on the way down. I was able to pass Ben very early into the descent but I really didn't put much time on him after that. I crossed the line in 6th place with a new p.r. for the course. I've run 37:55 before, back in 2006. Ben was 4 seconds back that year, and the same amount this year. This was a competitive field and it was nice to see the Keene area represented so well. Thanks to Dave Dunham for directing a great event.

Sunday: 12mi / 1:20 Keene Rail Trail w/Boj, Fyffe, Ferenc, Najem, Shaun P., and Lena and Ellie. This was a nice flat, slow, recovery run. Wow am I sore. Those downhills from the race kicked my butt!!

Total: 61mi - O.K. week. Want to get in the 70's next week with no racing. Lift and get a long run.

Monday, May 16, 2011

Week of May 9th-15th

Monday: 0mi

Tuesday: 14mi / 1:40 in Grafton Trails w/Ferenc, Boj, and the girls. Good run. We hit a couple of really steep climbs and we couldn't finish the route we set out to do. We got a little lost.

Wednesday: 10mi* / 64min track workout - 200,400,800,1200,1600,800,400 w/half time rest. (36,77,2:29,3:43,4:57,2:22,68) w/Andy(James there too). This was a great workout. The short rest made it sort of difficult but manageable. I needed a good one after missing two weeks of track workouts.

Thursday: 8mi / 53min in Pisgah w/Griffin. Felt a little tired. Weather was beautiful.

Friday: 3mi /25min in Friedsam w/track team + 8mi / 53min in Pisgah w/Griffin. I should have eaten a snack. I got pretty hungry out there. Took a swim in Fullam Pond.

Saturday: 9mi* / 59min. Westmoreland 4mi - 22:01(5:30) 1st. I am pleased with this race. I ran 21:54 in 2007 on this very hilly course. This year I was probably 20 seconds faster, but the new race director moved the start and finish back. I felt strong the whole way. It's safe to say the sinus infection is behind me and I'm running well again. Jen won her first race, which was very cool to see. Started to get a migraine but I fought it off.

Sunday: 18mi* / 2:01 Putney Rds. w/Fyffe. This was a nice long run. Fyffe still knows how to run! Legs a bit stiff today.

Total: 70mi - Great week. I need to lift more next week and run similar mileage.

Tuesday, May 10, 2011

Week of May 2nd-8th

  1. Monday: 0mi - drove to RI for Nature's Classroom

  2. Tuesday: 10mi* / 58min to Snug Harbor. Good m.p. run. I have a sinus infection but this was a nice effort.

  3. Wednesday: 10mi / 64min to Snug Harbor

  4. Thursday: 7mi / 48min to the water tower. Feeling tired today. Sinus bug kicking my butt

  5. Friday: 0mi

  6. Saturday: 5mi / 33min in Pisgah w/Griffin. Ready to race tomorrow.

  7. Sunday: 10mi* / 64min. Nashua 6K - 19:38(5:16) -14th. I was pleased with my effort considering I really felt run down from my sinus infection. I went out conservatively. Tim VanOrden passed me around 2.5miles. I tried to hang on to him. I was hurting after the 3mile mark. He got about a 3 second gap on me with half a mile to go. I was able to dig down and kick by him in the last straight away. He helped pull me a long. CMS won the team title. PM: 8mi / 49min on Keene Rail Trail. Felt really good.

  8. Total: 50miles- Not a great week due to my sinus infection but I managed to run a decent race. Looking forward to next week.

Sunday, May 1, 2011

Week of April 25th-May 1st

  1. Monday: 10mi / 63min in Pisgah w/Griffin. Nice run.
  2. Tuesday: 8mi / 51min in Pisgah w/Griffin. Very humid today. Feeling good!
  3. Wednesday: 0mi - had a track meet. I brought clothes to run after, but it was a long meet and decided to bag it and get a burrito instead.
  4. Thursday: 4mi / 27min in Pisgah w/Griffin. I'm terrified of lightning and we were supposed to get a nasty storm so I squeezed in a short run. Well the storms never came. I could have gone longer. Oh well. Lifted total body.
  5. Friday: 3mi / 26min in Friedsam w/track team. + 8mi / 51min in Pisgah w/Griffin. Feeling good except I have a nasty cold. I wonder if it's allergies. I always seem to be sick when the trees are starting to blossom and get leaves.
  6. Saturday: 8mi / 54min in Pisgah w/Ferenc, Fyffe, and the girls. Good run. Still have a cold. Warm day. Fun barbeque afterwards.
  7. Sunday: 12mi* / 1:14 James Joyce Ramble 10k - 33:31 (5:24) 30th place. Very crappy race. I just didn't feel very good. I still have a cold and just tried to give it everything I had but was dying out there. My splits got worse and worse and I got passed by more and more runners. Oh well. The weather was absolutely gorgeous, a tad windy, but very nice. I'm happy to see that CMS won the team title by 4 seconds! Wow, nice effort everyone!
  8. Total - 53miles - Need to get healthy and have a good race at the 6K. I'll be down in Rhode Island all week for a class trip.

Tuesday, April 19, 2011

Week of April 18th-24th

  1. Monday: 9mi / 57min in Burlingame w/Griffin. Nice run. Had to follow the Boston Marathon by reading updates on letshate.com. Talk about frustrating! I can't believe I couldn't get it online or on tv, it's the biggest race in the world!! Very annoying to read what all the morons had to say about Hall, Desiree, and others. "No guts, didn't want it enough, poor strategy, blah, blah, blah." Great job everyone!

  2. Tuesday: 5mi / 45min in Burlingame w/Pard and Griffin. Ran to the pond. Pard is in damn good shape for 68 years young. + 9mi / 62min in Rome Pt. trails w/Jonny. Good run. Saw some deer, dogs, and brant.

  3. Wednesday: 11mi* / 74min Track workout: 8x400m w/200rest(65,67,65,65,65,64,65,xx) w/Fyffe, Miller, Pipp, and McKnight (KSC college boys and girls there + James also) Good workout. Those Keene Staters really push the recovery. Who do they think they are, Bob Wiles? It was tough. Calves started cramping on the last 400 so I bailed at 300m.

  4. Thursday: 17mi* / 2:02 in Saxton's River Trails w/Ferenc and the girls. Great run. We ran up some very cool trails, it was extremely windy. My left achilles is very sore. I'll have to watch it.

  5. Friday: 0mi - Resting my achilles which is quite sore. Went for a hike with Jen and Griffin. Got engaged!!

  6. Saturday: 10mi* / 65min. Greenfield 5K - 16:25(5:18) 2nd. Tough race. 33 degrees, snowing and freezing rain, hills, and lot's of slick turns. Fyffe won 15:49. Good workout. Achilles felt better after racing.

  7. Sunday: omi -Easter Sunday down in Norfolk with Jen's family.

  8. Total: 61mi

Tuesday, April 12, 2011

Week of April 11th-17th

  1. Monday: 0mi - medicine ball workout

  2. Tuesday: 9mi / 61min Saxton's River trails w/Ferenc, the girls, and Whistle. Muddy nasty run. My legs still feel pretty terrible.

  3. Wednesday: 11mi* / 74min. Track workout. 200-200-800(200rest after 2's, 400rest after 8's) (33,33,2:23,33,33,2:18,33,33,2:17,33,33,2:12)w/Andy, Goupil, Clint, Fyffe, and Ferenc (Brad and James there too) Good workout. After two days off in a row and dead legs on Tuesday, this was a big confidence booster. I was starting to think I didn't know how to run.

  4. Thursday: 0mi

  5. Friday: 0mi

  6. Saturday: 14mi /1:31 in Pisgah w/Griffin. Nice morning run. Medicine ball workout. Had fun at Joel's wedding.

  7. Sunday: 0mi

  8. Total: 34mi - Great week of lethargy.

Wednesday, April 6, 2011

Week of April 4th-10th

  1. Monday: 0mi - have a stomach bug, not feeling good.

  2. Tuesday: 11mi / 73min in Pisgah w/Griffin. Nice easy run. Feeling better. Trails are in miserable shape. The snowy parts are all ice and the open parts have shoe-sucking mud. Saw two beavers out and about. Saw an adult bald eagle on my beaver pond. The geese, hooded and common mergansers huddled together when it was around. Lifted weights.

  3. Wednesday: 11mi* / 71min Baker St. workout-10x400m w/200rest(70,70,70,69,68,66,66,66,65,62) w/Andy and Miller (Goup, Boj, James there too) Great workout. Feeling good.

  4. Thursday: 8mi / 55min in Pisgah w/Griffin and Jimmy.

  5. Friday: 4mi / 34min w/track team + 11mi / 74min w/Ferenc and the girls in Pisgah

  6. Saturday: 7mi / 53min in Pisgah w/Jonny and Griffin (Glenn and Jimmy 2mi) + hours of paintball. Had a lot of fun.

  7. Sunday: 0mi - body sore from paintball. Felt lazy.

  8. Total: 52mi - Not a great week. If I ran long on Sunday it would have been. Oh well, paint ball was a blast.

Monday, April 4, 2011

Week of March 28th-April 3rd

Monday: 0mi - threw javelin with Glenn's kids.

Tuesday: 11mi / 74min in Pisgah w/Griffin. Nice run. Medicine ball workout.

Wednesday: 11mi* / 69min. Baker St. workout. 2x1mile + 800m (4:48,4:33,2:12) 400rest. w/Fyffe, Andy, Ferenc, Goupil, and Boj (James and Brad there also). Great workout. I felt really good. Fyffe measured the route 3 times because we all expected it was a wee bit short. Maybe Double J can come down and measure it just to be sure!

Thursday: 11mi / 74min in Pisgah w/Griffin.

Friday: 0mi - lifted weights and went for a hike. Saw a bald eagle and two red shouldered hawks eating a carcass on the ice of the beaver pond behind my house.

Saturday: 9mi* / 58min S.E.A. 5K-15:54(5:07) 1st. O.K. race. I was happy to get the win, but I have a little stomach bug and my legs were pretty flat from the hard workout on Wednesday. (5:00,5:09,5:13,32) were my laps. Medicine ball workout in afternoon.

Sunday: 20mi* / 2:19 on Keene Rds. w/Fyffe, George, James, and Goupil. Nice run, beautiful spring weather.

Total: 62mi - Pretty good week. I need to be a little bit more sensible in my workouts. Pleased with race and long run.

Thursday, March 24, 2011

Week of March 21st-27th

Monday: 8mi / 56min in Pisgah w/Griffn. Nice and easy, don't feel that bad. Lifted weights. Tuesday: 0mi - feeling a little sore and lazy Wednesday: 11mi / 72min in Pisgah w/Griffin. Good run. My legs are a little tired. Had our dance shows at school. I'm a dancing fool. It was a ton of fun, but I couldn't make it to the speed workout. Thursday: 15mi / 1:45 in Grafton, VT trails w/Ferenc and the girls. Cool run, but I started bonking with 2miles to go. I needed a snack. Friday: 3mi / 21min in Pisgah w/Griffin and Jimmy. Legs feel like crap. Saturday: 12mi* / 1:18 - Fast Friends 4.5mi-24:03(5:21) 3rd. Legs felt pretty bad during this race. Andy really knows how to direct a road race. Had fun. Sunday: 18mi / 2:05 on Putney Rds. w/Fyffe, Andy, and Boj. Nice easy run. Did some maple sugaring and wood splitting at Fyffe's after. Total: 67mi - Lift twice next week and get a speed workout.

Monday, March 21, 2011

Week of March 14th-20th

Monday: 0mi - lifted weights

Tuesday: 11mi / 77min in Pisgah w/Ferenc, Fyffe, and the girls. Nice weather, still plenty of snow in the woods. I stepped off the trail into snow crotch deep!

Wednesday: 12mi* / 1:20 - Baker St. Workout: 4x200(35 avg), 2x400(69,70)800(2:17)2x400(68,66)4x200(33 avg) full rest, 400 after the 800. w/Miller (Goupil, Boj, James, Clint, Brad, and Andy also there) This was a good workout where I felt in control and smooth. I didn't want to run too fast to save something for New Bedford on Sunday. Feeling good!

Thursday: 7mi / 48min in Pisgah w/Griffin and Jimmy. Nice run. Lifted weights.

Friday: 10mi / 68min on Keene Rds. w/Boj, Goupil, Tim, and Thomas. Warm 60F, feeling good.

Saturday: 3mi / 20min in Norfolk, MA. Ran through a development with million dollar homes. I'm surprised it's not a gated community. Ready for New Bedford.

Sunday: 18mi* / 1:45 - New Bedford half marathon -1:10:26(5:23) 19th place. I'm pretty pleased with my effort. After talking with Glenn on Friday night, I decided I would just go for it and not be afraid to go out a little quicker. I ran with Jim Johnson the first few miles and we were moving really well. After the hill at 4miles I started to hurt a bit, and I was cursing Glenn and his pep talk. I thought that it was gonna be a rough race from this point on. Just before 5miles, Kim Smith went flying by us. Chris Mahoney also caught us at this point along with a bunch of runners with Kim. I thought that meant I must be slowing down, but when I looked at my watch, I had run 5:10 for that mile, she was hauling ass! JJ started to pull away around 6 miles or so. I ran with a few guys I didn't know, and we would yo-yo back and forth, kind of sharing wind breaking duties. At the hill at 9miles I glanced back and saw Andy and I think Chris Mahoney not too far behind me. JJ was really putting distance on me now and I knew the next 4 miles were gonna be tough. I hit 10 miles in 53:28 and was starting to struggle. I could see Brandon Newbold ahead of me and focused on his back hoping to reel him in. I really struggled in the last mile, and a BAA runner went flying by me. On the final straight away I tried to sprint by Patrick Fournier and my hamstring started to cramp, he held me off at the line. I ran 1:10:26. I wanted to go sub 1:10, but I was pleased to p.r. CMS ran awesome with JJ running 1:09low and Andy, Mike, and Scott Leslie right behind me. They must have been eating me up the last couple miles! Here are my laps:
12-5:29-fading hard
13-5:36-that really hurt

On the ride home I saw 10 snow geese in a field with about 100 canada geese. There was also a woodcock in my yard when I got home. Cool bird sightings.

Total: 61mi - Need to get my mileage up a bit.

Sunday, March 13, 2011

Week of March 7th - 13th

Monday: 0mi - Feel sick and a little sore from 25K. We had an ice storm.

Tuesday: 13mi / 1:23 on Putney Rds. w/Fyffe. Good run.

Wednesday: 11mi* / 72min Baker St. Workout: 3x 800m (2:18,2:21,2:18) w/400 rest. 2 x 400m(65,DNF) w/Fyffe, Goupil, Boj (James). Crappy workout. I went too fast on the first one and tried to salvage something. I was feeling sick and sore. I dropped at 300m on the last 400, I hit the 200 in 31, but I would have run 70 or so.

Thursday: 13mi / 1:38 in Saxton's River w/Ferenc, Boj, Griffin, and Whistle. This was a tough run on tired legs. We did a lot of climbing and post holing up to our shins in the snow. It got dark and it was pouring down freezing rain on us. Lena and Ellie had their own adventure. They took off before we left on our run. Lena came back looking like a drowned rat at 7:30 at night. Ferenc let me know at 12:30am that he finally found Ellie. I'm glad they're back safe and sound. I was starting to fear the worst about Ellie, but she is hard to kill.

Friday: 0mi

Saturday: 7mi / 54min in Pisgah w/M.C., Jimmy, and Griffin. Nice and easy. Good run. Saw 10 snow buntings flying around Horshoe Rd. parking lot.

Sunday: 18mi* / 2:04 on Keene Rds. w/Boj, Fyffe, George, James, and Miller.

Total: 62mi - O.K. week. I had a cold that kind of wiped me out. I'm happy that I got 62 miles on just 5 days of running. This will keep my delta nice and low. I didn't really have the energy to lift this week. Next week, I hope to kick this cold and run well at New Bedford.

Thursday, March 3, 2011

Week of February 28th-March 6th

Monday: 0mi. Lifted weights

Tuesday: 11mi / 73min in Pisgah w/Fyffe, Ferenc, and the girls. Nice run. Saw a dog sled team.

Wednesday: 12mi* / 1:20 Baker St. Workout- 2,2,4 x 5 w/full rest. all 200's @ 32. We broke down the 400's.(68,66,65,64,60) This was a fun workout. The last set was pretty tough, but I was able to blast a fast 400 to finish. My calves are sore. w/Miller (Fyffe, Boj, Goupil, James, Andy, Haley, and Brad also there)

Thursday: omi. Had a meeting. Lifted weights

Friday: 11mi / 76min in Pisgah w/Griffin. Beautiful run.

Saturday: 6mi / 39min in Caumsett Park, Long Island, NY w/Fyffe, George, and Ferenc. This course is cool. Very windy, but warm, 60 degrees.

Sunday: 20mi* / 2hr. Caumsett 25K - 1:27:53(5:40) 2nd place. Fun race. I went into this in workout mode, I didn't have the race excitement. I wanted to support my friends doing the 50k while gaining some fitness. I was thinking I would just run 6min. pace, but when the gun went off I felt good and was able to crank along at 5:40's. The weather was fairly warm 49 degrees, but very windy and driving rain. It was a hard effort, but still didn't feel like a race effort. I'm pleased. Everyone did well.
5k laps:
17:33, 17:28, 17:22, 17:41, 17:51

Total: 60mi - O.K. week. I'm getting a cold and I took 2 days off. More mileage next week.

Wednesday, February 23, 2011

Week of February 21st-27th

Monday: 10mi / 72min on Keene Rail Trail w/George, Fyffe, Miller, Ferenc, and the girls. Nice and easy run. Lifted weights.

Tuesday: 3mi / 25min in Burlingame w/Griffin. Crappy run. The trail was all frozen footprints which made for slow and obnoxious footing. At least in New Hampshire we have snow mobiles and snowshoes to make for smooth trails on the snow.

Wednesday: 11mi* / 72min. Track workout. 3x 1mile w/800rest. (4:54,4:58,4:55) Boj and I drove to the Westerly High track which had no snow on it. He ran the first and last 400 of the miles with me. This was a very Ho-Hum workout. I thought I would be able to run faster, it was windy, but mostly I just felt a little flat. Oh well, it was nice to be on a track again. Saw a black vulture flying around Westerly.

Thursday: 9mi / 71min. Rome Pt. w/Jonny and Griffin. Fun run. Jonny gave me the tour of one his favorite running spots in RI. It was cool running to the Jamestown Bridge.

Friday: 10mi s.s. / 70min in Pisgah w/George, Ferenc, and the girls. It was snowing pretty hard, with 6 fresh inches on trails.

Saturday: 10mi / 68min on Putney Rds. w/Fyffe and Ferenc. Feeling decent, ready to race tomorrow.

Sunday: 17mi* / 1:45. DH Jones 10mi - 55:29(5:33) 4th. I was pleased with this race considering the very tough snowy and slippery conditions. I tried to hang w/Andy but he was too strong, he pulled away at 3miles and I watched him put 3 or 4 seconds per mile on me after that.

Total: 70mi - Good weekly total. I want to get some more lifting in next week and possible race a 25k on the roads down on Long Island.

Saturday, February 19, 2011

Week of February14th-20th

Monday: 9mi / 63min in Pisgah w/Ferenc and the girls at night. Beautiful night, warm and we didn't need headlamps because the moon was so bright. Had to ref two games.

Tuesday: 0mi - Had to ref two games.

Wednesday: 12mi* / 1:14. Baker St. workout. 2mile - (9:50). 800 rest. 4x4oo w/full rest (70,69,67,61). Awesome workout. w/Fyffe, Mark, Goupil, and Andy(he did 2x2mile)(Brad, Jim Kyle, and James there also.) Mark and I pushed each other on the 2mile and the 400's were great. We let it fly on the last one and Mark, Fyffe, and I all finished together. It was really fun. Good times at Armadillos as always.

Thursday: 9mi / 63min in Saxton's River w/Ferenc and the girls. Ran at night. Had to use headlamps this time as the full moon was behind the clouds until the last 10 minutes of our run. Legs a little sore today. Lifted weights.

Friday: 4mi / 32min in Pisgah w/M.C. and the wolves. Nice and easy. Warm weather. Wore shorts and no winter hat. It got up to 62 F today. 50 degrees when we ran.

Saturday: 7mi / 47min in Pisgah w/Ferenc and the girls. Good run. Gorgeous sunny day.

Sunday: 18mi* / 1:50 on Gilsum Rds. w/George. We put a nice effort into this one. It was good to run on dry roads for a change with no ice. Started out cold from the wind, but the wind died and it was warm and sunny.

Total: 59mi - Good week. Looking forward to Feb. vacation next week. I'm going down to Rhody for a few days. I'm hoping to get a track workout in on a snowfree track and run some clear trails. We'll see if they get snow on Monday like we're supposed to. I'm excited to race at DH Jones next Sunday too.

Tuesday, February 8, 2011

Week of February 7th-13th

Monday: 0mi - pretty tired needed a rest.

Tuesday: 10mi s.s. / 73min in Pisgah w/Griffin. Good run. Broke trail for a mile, which was tough. Very windy and cold. lifted weights.

Wednesday: 11mi* / 72min. Baker St. workout: 2,2,4,4,4,8,4,4,4,2,2 -(34,33,70,70,70,2:20,69,69,66,32,30) 1/2 rest except after 200's(full). w/Andy and Goupil (Brad, James, and Mark also there) Great workout. I needed that. I was lacking in confidence lately from getting sick and racing poorly. It was good to get back on the horse and crank a good one.

Thursday: 8mi / 56min in Pisgah w/Griffin. Got in a good run just before dark.

Friday: 0mi - Had to ref 3 games.

Saturday: 11mi* / 65min. Bradford Valentine's 5mi - 26:28(5:18)2nd. Decent race. Some good hills and ice on the roads. Jen ran the 6K and we came in 5th as a couple's team.

Sunday: 18mi* / 2:04 on Putney Rds. w/Fyffe, Boj, Andy, and Ferenc. Nice run. Legs a little sore from yesterday. It was as beautiful crisp day.

Total: 58mi - Good week. I want to get my mileage up a little bit next week.

Wednesday, February 2, 2011

Week of January 31st-February 6th

Monday: 0mi - Sick day. Recovering from yesterday, had a fever, aches, and chills. A little better today.

Tuesday: 3mi s.s. / 20min on Jen's track w/Griffin. Feeling much better. We're getting blasted with a snow storm. We could see 2 ft. of snow by Thursday morning.

Wednesday: 8mi s.s. / 59min on Jen's track w/Griffin. It was snowing very hard. Made for slow, tough going. For fun I took my laps:
1. 3:06-laps 1-5 clockwise
2. 3:07
3. 3:05
4. 3:06
5. 3:06
6. 3:02-laps 6-10 counter clockwise
7. 2:59
8. 3:06
9. 2:56
10. 2:53
11. 2:54-laps 11-15 clockwise
12. 2:55
13. 2:52
14. 2:53
15. 3:20 (adjusted snowshoe straps)
16. 2:55-laps 16-20 counter clockwise
17. 2:51
18. 2:46
19. 2:45
20. 2:26 - 59:10

I also lifted upper body. Feeling good.

Thursday: 0mi - Had to ref and shovel a lot of snow. M.C. helped out.

Friday: 5mi s.s. / 36min in Pisgah w/Griffin. Beautiful day. Hamstrings sore from shoveling, traps too.

Saturday: 10mi s.s.* / 62min. Northfield Mtn. Snowshoe Race - 43:46 - 2nd place. Fun race. One of the toughest courses I've ever run. Lot's of deep snow, climbing, and single-track. I didn't climb very well, TiVo pulled away. I thought I'd be able to catch him on the descent, but it was not enough fast groomed stuff, plus he was moving downhill very fast. I brough Josh for his first taste of snowshoe racing. This was not the best course to bring a beginner but he had fun and looked pretty tired by the end.

Sunday: 22mi* / 2:27 on Saxton's River rds. w/Ferenc and Fyffe. Good run. My legs were a bit tired from the race. Warm weather: 35 degrees F.

Total: 48mi - ok week. Need more miles and a workout next week. Really pleased with the long run and the snowshoe race was a blast.

Tuesday, February 1, 2011

January is over, bring on February.

January totals: 242 miles = 54.7 mpw avg.

I ran 3 races. 2 were terrible, 1 was decent. The Millenium Mile was a bust because of over excitement and poor race tactics (I went out too fast). The Terrier mile was crappy because I just had an off day. I got a fever on Sunday, I was probably getting sick on Sat. I'm sure that had some effect. The 800m at GBTC Invite was pretty good. My legs felt great, I ran even splits, and I destroyed my heat. I would have liked to have run faster, but it was the first 800 of the season. I got in some great track workouts but I focused on short and fast stuff at R pace. I need some tempo runs and I pace, longer workouts. I got plenty of long runs.

I'm looking forward to February. The days get longer and the sun feels stronger. I need to focus on lifting 3 times a week, getting in tempo runs and longer intervals. I'm going to run a couple snowshoe races. Why fight it? The winter is giving us one of the best snowshoe seasons ever, I should be out there racing. I would like my mileage to be around 55-65 mpw.

Sunday, January 30, 2011

Week of January 24th-30th

Monday: 10mi / 66min in Pisgah w/Griffin. Great run. I started running and it was 5 degrees. The trails were packed by snowmobiles and the snow was cold and crunchy so I didn't need snowshoes. When I finished the run it was 1 degree. My beard was filled with frost. Pretty cool. This morning when I woke up my thermometer said -18F. Brrrr. The only thing about the run that sucked was coming back to my secret hiding spot for Griffin's leash and it was gone, someone stole it. Richards!! Lifted Upper body.

Tuesday: 0mi - Had to ref

Wednesday: 10mi* / 68min Baker St. workout: 200,400 x 4 - (32,64 avg) full rest. Good workout. Stayed nice and relaxed. Legs felt really good on the cool down.

Thursday: 3mi s.s. / 19min on Jen's track @night w/headlamp. Legs tired and heavy from snowshoeing all day at school w/kids.

Friday: 5mi / 33min on Putney Rds. w/Fyffe. Nice and easy ready for tomorrow.

Saturday: 10mi* / 70min Terrier Classic mile-4:26. Crappy race. Legs felt heavy and flat. I knew I didn't have it on the warm-up. I raced how I would have raced if my legs felt good, hoping for a miracle. It didn't happen. I'm very happy for Fyffe running 4:10, Goupil's 9:07, and Lance Flamino's 4:27. They ran great.

Sunday: 16mi / 1:52 on Putney Rds. w/Fyffe, Boj, and Wilson. Good run, nice and easy.

Total: 54mi - Now I need to decide what my next step is for racing. Do I jump back into indoor track and run at Valentine and pop the time I know I'm capable of? Or do I take a break from the track and move on to snowshoe racing and road racing? I'll figure it out.

Monday, January 24, 2011

Week of January 17th-23rd

Monday: 16mi / 1:47 in Grafton, VT w/Ferenc, Fyffe, Wilson, and the Girls. Beautiful clear, sunny day. Cold around 8 degrees F at the start. Legs a little bit tired. Lifted upper.

Tuesday: 4mi s.s. / 29min on Jen's track. I put on the 30" back country snowshoes and walked 3 laps to trample down a nice double-track path. I then strapped on the running snowshoes and did 10 laps. It was very tough. The snow was deep and the weather switched from snow to freezing rain while I was out there. Jen and Griffin were out there doing laps also.

Wednesday: 9mi* / 60min. Baker St. workout. 8 x 200m(30,29,29,29,28,28,28,27)w/200rest. Good workout. Legs felt sluggish at first, but the 200's woke them up.

Thursday: 9mi s.s. / 64min in Pisgah w/Griffin. Fast packed trails.

Friday: 4mi s.s. / 28min on Jen's track. Trail was packed and fast. Was able to get in 12 laps in a quicker time today with less effort than on Tuesday. Lifted upper body. Hiked in the 30" snowshoes after to pack the trail some more while Jen ran. Another snow day today. This has been a tough week of work. Monday-holiday, Tues-snow day, Wed-2 hr delay, Thurs-full day, Fri-snow day.
pm - 4mi / 30min on Putney Rds. + 4 telephone pole pickups. w/Fyffe and Ferenc. Good run.

Saturday: 0mi. Went for a nice snowshoe hike with Jimmy and Griffin. They didn't like it the snow was too deep and crusty. They stayed behind me while I broke trail.

Sunday: 6mi* / 40min. GBTC 800m - 2:00.51 -1st in heat 3. Good race. I was thinking I could go sub 2 and hoping for a 1:58, but it wasn't to be. I took the lead after 300m and went unchallenged the rest of the way. It was a solid effort, the first 800m of the season is always quite a shock to the system. It was fun watching Fyffe dismantle his heat. He ran a very solid 1:58. We both wished to be faster, but are satisfied with the fact that it's a good tune-up for the mile at Terrier next week.

Total: 52mi - O.K. week. I have to ref. next week and have a meeting on Thursday. I hope to get some decent running in. Excited for the mile and 800m at Terrier.

Sunday, January 16, 2011

Week of January 10th-16th

Monday: 8mi / 56min in Pisgah w/Griffin. Lifted.

Tuesday: 0mi - Had to ref.

Wednesday: 16mi / 2:04 on Keene Rds. w/Boj and Goupil. Running on the snowy roads made for slow going. We had to run a mile on trails with knee deep powder. Cool stuff.

Thursday: 0mi - doing all the shoveling I ignored yesterday. Snowshoed all day at school w/kids.

Friday: 12mi / 1:22 on Keene Rds. w/George. This was an obnoxious run. It was getting dark, it was during rush hour on a Friday, and the sidewalks were not plowed on West St. I snowshoed again all day at school w/kids - I have a great job!

Saturday: 11mi* / 70min Baker St. workout. 2x200 w/200rest(28,29) 600(1:35),200rest, 300(47)(rigged on 400)800rest, 3x400 w/400rest(65,64,63)200(27). Very tough workout w/Fyffe. It was cold. I was supposed to do a 400 after the 600, but I started rigging so badly, I stopped at 300m. I rallied and finished the workout pretty well.

Sunday: 11mi s.s. / 78min in Pisgah w/Ferenc and the Girls. Nice and easy. Beautiful snowshoe run.

Total: 58mi - Next wk, lift 3 times. Get ready to race the 800m at GBTC Invite.

Sunday, January 9, 2011

Week of January 3rd - 9th

Monday: 9mi / 63min in Pisgah w/Fyffe and the girls. Good run, body sore. Saw a raccoon.

Tuesday: 2mi / 16min in Pisgah w/M.C. and the wolves.

Wednesday: 9mi* / 60min - Baker St. workout: 8x 400m w/100 rest (69,68,67,66,70,67,65,61) I was very happy with this workout. The rest was short. I felt very good.

Thursday: 0mi. Had a meeting at work. Lifted.

Friday: 10mi* / 60min. Grafton Rds. w/Ferenc, Fyffe, and the girls. Good progression run. Slipping in 1" of snow. 33min/27min splits. 4:49 measured mile.

Saturday: 5mi /39min. Ashuelot rail trail w/Griffin. Nice and easy on fresh powder.

Sunday: 18mi / 2:04 on Putney Rds. w/Fyffe, Ferenc, and Andy. Good run, nice and slow. Saw a mink. We took a refreshing dip after the run to ice our sore muscles, in the healing waters of Putney, VT.

Total: 53mi - O.K. week. I was very pleased with Wednesday's workout. Friday's run was a much tougher effort than the time indicates. It was more like a 56min 10miler, the snow really slowed us down.

Saturday, January 1, 2011

Millenium Mile

If anyone read my 2010 year end review, they would know I said I don't dwell on the negative. Well, I'm full of crap! I am dwelling on the negative. I ran like a jack ass today. I was really pumped and thought a 3:59 was possible. I based this assumption on the fact that my best friend,Elijah, ran 4:01 in 2001. He ran 4:19 on the track that year. However, when he ran that time he had only run 4:21 on the track at that point in the indoor season. I really thought I had a realistic shot. He went negative that year running 2:02/1:59. I ran 4:12 that year 2:08/2:04 also going negative. Of course the results say I ran 4:16, which is not true.
Well, after Elijah died of cancer in 2007, I vowed to myself that I would go back to the Millenium Mile, if I was ever in good shape, to try to crack 4:00 in his honor. This was the year. I ran 4:20.07 2 weeks ago at a BU mini meet, so I figured I had a realistic shot. Did I mention they screwed me in those results too?
The race really started yesterday when I made myself crazy with anticipation and I was so anxious that I layed in bed all day and didn't do a damn thing. I made myself feel like I was sick. Today I woke up feeling much better and my body felt great. It was on! Fyffe, Jess, and I drove to the race and arrived early. We got a good warm-up in and I still felt great. I was psyched and ready. I got up to the front of the race start and was set to run 3:59 or bust. Well, I busted. I went out too fast and hit the 800m around 1:57. I was already starting to struggle a bit. This was way too quick! I figured, it's downhill, I can't rig in a downhill race, right? Wrong! I hit the 1200m in around 3:00. I should have been licking my chops. 59 second 400m here I come! Instead I ate a lactic acid sandwich and rigged to a 4:11. I fell from 4th place to 6th place. I felt like dropping out with 200m to go. I almost walked across the line. That sucked! To add insult to injury, the results said I ran 4:13, I was 8th, 3rd in my age group, and they even added a year to my age, 34!! In reality I ran 4:11, was 6th, 1st in my age group(taking out Fyffe) and I'm "only" 33! Oh well. Maybe I could have run 4:02-4:03 if I ran smarter. I should have gone out in 2:02. You live and learn. There were a couple positives today. Fyffe ran an amazing 3:54 coming in 2nd. AWESOME!!! I did get a nice beer glass and hat. I did get a good workout in and it was fun despite my disappointment. Time to move on. I'm over it.