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.
Sunday, January 30, 2011
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.
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.
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.
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.
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.
Friday, December 31, 2010
2010 In the Books
Time to reflect back on running highs and lows from 2010.
Here are some of this year's highs:
-total mileage: 3,221 miles = 61.7 mpw - my highest total ever.
-49 races - highest race total ever
-New mile p.r. - 4:20.07 - BU mini meet
-New 3000m p.r. - 8:56 - URI Blue / White meet
-New 5k p.r. - 15:37 - Pie and Glove 5k, Corning, NY
-New 4mile p.r. - 20:29 - 4 on the 4th, Keene, NH
-New 5mile p.r. - 26:24 - Clamdigger 5mi, Westerly, RI
-New 12K p.r. - 40:01 - Bedford 12K
-New 8 mile p.r. - 43:39 - Stowe 8mi
-New 10 mile p.r. - 54:07 - DH Jones, Amherst, MA
-New half marathon p.r. - 1:11:00 - New Bedford half
-New marathon p.r. - 2:34:33 - Baystate Marathon
-New 50k trail p.r. - 4:04 - Pisgah 50K
Obviously, I had a great year with p.r.'s at almost every distance. Some other high lights include:
-going sub 2:00 in the 800m at the Valentine Classic and winning the heat with a big kick
-winning Lil Rhody for the 4th time in a new course p.r. for me in 45:03
-coming in 2nd to Fyffe at Northfield S.S. race in an epic battle
-winning the Northern Nipmuck 16mile trail race in 1:59:41, beating a very strong field and missing Ferenc's record by 16 seconds.
-winning the Pinnacle Challenge with team Four Runners (Fyffe, Miller, Ferenc, and Myself), I came back from a 3 min. deficit and we set the course record.
Some lows were Rhody 5k and the Pisgah 50k. Honestly though, I don't dwell on the negative and these were valuable learning experiences. I learned at Rhody to heed my own advice and go out slower in hot weather. I learned at Pisgah that I need more long trail runs if I want to win that race against 50k specialists, and race more on the trails.
In summary, I think the biggest reason for my success this year was Wednesday workouts with the Keenyans. Not just the actual speed sessions, but hanging out and training with an awesome group of people that inspire me to get out the door and keep running. We had some epic long runs and great times hanging out after runs playing guitars, singing, and dreaming about times we have yet to run. Also, dating Jen has been very good for me. She's always in a great mood and fun to be around. She keeps me very strong with her healthy meals. She supports my running and I'm proud of her running achievements. Thanks to my CMS teammates who motivate me with their blogs and are just fun to race with. New Bedford and Staches for Stowe were great team moments. I'm excited to see Jonny and Bentley so pumped about running and M.C. staying healthy and continuing to coach and encourage me. Thanks everyone who inspires me!
Goals for 2011:
-Stay healthy
-have fun!!
-p.r. at every distance from 800m-50K
-train optimally, emphasizing quality at the right intensity - not too fast!!
-lift 3 x week
Here are some of this year's highs:
-total mileage: 3,221 miles = 61.7 mpw - my highest total ever.
-49 races - highest race total ever
-New mile p.r. - 4:20.07 - BU mini meet
-New 3000m p.r. - 8:56 - URI Blue / White meet
-New 5k p.r. - 15:37 - Pie and Glove 5k, Corning, NY
-New 4mile p.r. - 20:29 - 4 on the 4th, Keene, NH
-New 5mile p.r. - 26:24 - Clamdigger 5mi, Westerly, RI
-New 12K p.r. - 40:01 - Bedford 12K
-New 8 mile p.r. - 43:39 - Stowe 8mi
-New 10 mile p.r. - 54:07 - DH Jones, Amherst, MA
-New half marathon p.r. - 1:11:00 - New Bedford half
-New marathon p.r. - 2:34:33 - Baystate Marathon
-New 50k trail p.r. - 4:04 - Pisgah 50K
Obviously, I had a great year with p.r.'s at almost every distance. Some other high lights include:
-going sub 2:00 in the 800m at the Valentine Classic and winning the heat with a big kick
-winning Lil Rhody for the 4th time in a new course p.r. for me in 45:03
-coming in 2nd to Fyffe at Northfield S.S. race in an epic battle
-winning the Northern Nipmuck 16mile trail race in 1:59:41, beating a very strong field and missing Ferenc's record by 16 seconds.
-winning the Pinnacle Challenge with team Four Runners (Fyffe, Miller, Ferenc, and Myself), I came back from a 3 min. deficit and we set the course record.
Some lows were Rhody 5k and the Pisgah 50k. Honestly though, I don't dwell on the negative and these were valuable learning experiences. I learned at Rhody to heed my own advice and go out slower in hot weather. I learned at Pisgah that I need more long trail runs if I want to win that race against 50k specialists, and race more on the trails.
In summary, I think the biggest reason for my success this year was Wednesday workouts with the Keenyans. Not just the actual speed sessions, but hanging out and training with an awesome group of people that inspire me to get out the door and keep running. We had some epic long runs and great times hanging out after runs playing guitars, singing, and dreaming about times we have yet to run. Also, dating Jen has been very good for me. She's always in a great mood and fun to be around. She keeps me very strong with her healthy meals. She supports my running and I'm proud of her running achievements. Thanks to my CMS teammates who motivate me with their blogs and are just fun to race with. New Bedford and Staches for Stowe were great team moments. I'm excited to see Jonny and Bentley so pumped about running and M.C. staying healthy and continuing to coach and encourage me. Thanks everyone who inspires me!
Goals for 2011:
-Stay healthy
-have fun!!
-p.r. at every distance from 800m-50K
-train optimally, emphasizing quality at the right intensity - not too fast!!
-lift 3 x week
Week of December 27th-January 2nd
Monday: 8mi / 58 min on Putney Rds w/Fyffe and Ferenc. We were going to go longer but we got hit by some crazy wind and white out conditions on the high exposed roads. Slipping on the snow covered roads made for slow going. lifted upper x 3
Tuesday: 10mi s.s. / 72min in Pisgah w/Ferenc and the Girls. It was beautiful in the woods with the foot of fresh snow.
Wednesday: 9mi* / 60min - 8 x 200 (31,30,30,29,28,28,28,28) w/Fyffe, Andy, George, and Brad. Good workout, kept it relaxed. Sharpening workout for Millenium Mile. In the am I did a nice s.s. hike w/Glenn, Jimmy, and Griffin.
Thursday: 10mi / 67min on Gilsum Rds. w/George and Fyffe. Another nice s.s. hike in the am w/Jen and Griffin.
Friday: 0mi - No energy today. Feel like I'm getting sick. Tomorrow is the M.M. I hope I have some energy.
Saturday: 7mi* / 46min. Millenium Mile - 4:13, 8th place*
Sunday: 18mi* / 1:54 on Putney Rds. w/Fyffe, Ferenc, Wilson, Goupil, and George. Good run. My body was beat up from the hard downhill race. I pushed some of the climbs and we finished up with a 5:35 mile.
Total: 62mi
Tuesday: 10mi s.s. / 72min in Pisgah w/Ferenc and the Girls. It was beautiful in the woods with the foot of fresh snow.
Wednesday: 9mi* / 60min - 8 x 200 (31,30,30,29,28,28,28,28) w/Fyffe, Andy, George, and Brad. Good workout, kept it relaxed. Sharpening workout for Millenium Mile. In the am I did a nice s.s. hike w/Glenn, Jimmy, and Griffin.
Thursday: 10mi / 67min on Gilsum Rds. w/George and Fyffe. Another nice s.s. hike in the am w/Jen and Griffin.
Friday: 0mi - No energy today. Feel like I'm getting sick. Tomorrow is the M.M. I hope I have some energy.
Saturday: 7mi* / 46min. Millenium Mile - 4:13, 8th place*
Sunday: 18mi* / 1:54 on Putney Rds. w/Fyffe, Ferenc, Wilson, Goupil, and George. Good run. My body was beat up from the hard downhill race. I pushed some of the climbs and we finished up with a 5:35 mile.
Total: 62mi
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