Tuesday, April 24, 2012

Last two weeks - April 9th - 22nd

M - 0
T - 10mi
W- 0
R - 13mi
F - 3/14
S - 14
S - 14* w/5mile race -26:23 (4:55,4:59,5:07,5:56,5:23) I'm not sure if that 4th mile was long or if I just died.  It seems to me that it was a little long.  It would have been a 4mile p.r. with my other 4miles-20:25.  I'll take it.
Total - 68mi

M - 10mi
T- 10/5
W - 8mi* workout: 200-400 x 4 (36,71,35,69,34,68,32,61) 200rest.  Feel Great!
R - 14mi* - Ran up Mt. Monadnock w/Miller.  Perfect day on the mountain.
F - 7mi
S - 15mi
S - 17mi in Gilsum woods w/George, Fyffe, and Ferenc. 
Total - 86mi

I have 5 weeks until Vermont City Marathon.  I need some long m.p. runs and to get my mileage up a bit.  Feeling pretty good.

Wednesday, April 11, 2012

Week of April 2nd-8th

Monday - 7mi/47min in Pisgah w/Griffin.  Legs pretty sore today.  Started track.

Tuesday - 14mi/1:28 in Pisgah w/Ferenc, Fyffe, George, and the Girls.  Beautiful weather.  Had a great run.

Wednesday - 11mi*/72min - track workout - 2mi (10:35) 400rest 1mi (5:09) 400rest 4x200(34sec) w/Ferenc.  (Miller, James, George, and Chris there too). O.k. workout.  The wind was tough.  We were supposed to do 2x3mile but we weren't feeling it.  It's nice that we were both thinking the same thing.  Rain and hail came down for 10 minutes or so.

Thursday - 0mi

Friday - 3mi/26min with track team in Friedsam Forest + 8mi/51min in Pisgah w/Griffin.  Starting to get sick.  Losing my voice.  My legs feel great though.

Saturday - 22mi*/2:25 - Northern Nipmuck 16+mi trail race - 2:05:10 - 1st place.
I went down with Boj early on Saturday morning.  We rocked out on the way down, unfortunately, I couldn't sing because I had no voice.  He hit all the notes just fine without me. 
I was hoping to be under Ferenc's record of 1:59:25 set in 2008.  He is definitely one of the best trail runner's to ever lace up a pair or sneakers, so taking down his record would be extra sweet.  The course was changed this year, it was about 9 tenths of a mile longer with 4 wheel drive roads added to the start to avoid bottle necking, so there was some good news and bad news.  The bad news was I wouldn't be taking down Ferenc's record.  The good news was if I could win, I would set the new course record.  I took off fairly fast with Ross Krause following very closely through the new fast running section.  After 2miles, we hit the original single track trail and Ross hung tough.  I was wearing my Saucony Kinvaras and they felt horribly un-nimble on the technical sections.  I guess it was a bad shoe choice.  I usually wear my Inov -8's but they really beat my body up in the longer races, but they are very fast and nimble. 
At the first aid station around 4miles, I started to put a little day light between myself and Ross.  This is where the running gets a little tough as there is a lot of climbing.  After those climbs the trail opens up and is really fast for a while before getting to the twisty climbing ridge section before aid station #2 at the turn around.  I felt good for the first half of the race, which I usually do.  Hitting the turn around in over an hour I knew that the new course was definitely longer, though I didn't feel like I was running very fast compared to other years.  Climbing out of aid station #2 is one of the toughest climbs of the race, it makes me think of 7 Sisters a little bit, but it's not quite as tough.  Here is where the real work begins, the 2nd half seems brutal.  I think it's impossible to even or negative split this race.  I ran pretty well all the way until the last aid station (#3 - 12miles) I knew I had a decent lead on Ross, but this last 4mile section to the finish usually does me in.  I ended up hurting pretty bad and walking some of the hills.  The last mile is great as it is all down hill.  It was nice to hit the finish line in 2:05:10.  I was pleased to get the win.  This is the 3rd time I've won this race now.  The Kinvaras may have been a bad choice for this technical course, but the extra cushioning they provide worked.  My legs felt good enough to run a short cool down.  Usually wearing the Inov-8's, I can barely walk after this race. 

Sunday - 5mi/35min - I ran in Cawley Forest w/Griffin.  I think this is the name of this park in a town outside of Norfolk, MA.  It's a cool little place to run.  My legs feel amazingly good.  I am sick, have absolutely no voice.  Feel a wee bit run down.

Total - 70mi

Thursday, April 5, 2012

Week of March 26th - April 1st

Monday - 10mi/63min on Pinnacle Mtn w/Ferenc, Fyffe, and the Girls.  Ferenc was feeling fresh and killing us up the climb early.  I took over the leading duties and slowed it down.  Very windy.

Tuesday - 10mi/69min in Pisgah w/George and Griffin.  Nice and easy run.  Beautiful day out in the woods.

Wednesday - 11mi*/75min - track workout 4-4-8-16-8-4-4 (70,70,2:24,4:58,2:20,70,67) w/half rest.  Ran w/Fyffe and Miller a few steps ahead on the first 8 and 16.  Was able to run with them for the rest of the workout.  I felt pretty tired going into this so I was pleased with the outcome.  (Boj, James, George, and Chris there too).  Lifted weights.

Thursday - 14mi/1:28 in Pisgah w/Ferenc and the Girls.  Great run.  Saw Chris Hayhurst out there.  What's he doing running in my forest?  Legs good today.

Friday - 0mi.  Lot's of dunking at school.  9'2" two hands - two feet, reverses, one handers.  Lifted weights.

Saturday - 12mi*/1:16 - Fast Friends 4.5mi - 24:14(5:23) 4th place.  Man this race course is tough.  I had a good warm up with McKnight, Miller, and Matt Clark.  At the start of the race McKnight took off fast.  I hung behind Fyffe a few ticks.  Mark surged after the big down hill on Ash Hill and Fyffe just slowly put a couple seconds per mile on me.  I was thinking it would have been nice to quit at 3miles and again at 4miles.  The last half mile through the neighborhood is brutal.  I was a few seconds slower than the last 2 attempts, but oh well.  Here are my miles (5:11, 5:24, 5:25, 5:27, 2:43).  Had a nice cool down with a big group and then had fun at Andy's after. 

Sunday - 19mi*/2:01 on the Putney Rds w/Ferenc and Fyffe.  Great run.  We were rolling along enjoying the nice weather.  My legs feel pretty good.

Total - 76miles