Wednesday, December 31, 2008

Breadman Cometh, sodoes Snow

First loaf is a banana bread for my sweetie. Thanks for the present!
Banana Bread
Easy run this morning with the snow appearing around mile one. Under dressed was my feeling after running eight miles (68 minutes) on a new loop that I will call Skyview with temperatures less than 20 degrees.

H A P P Y N E W Y E A R ! ! !

Tuesday, December 30, 2008

2 (4x800)

Dark, cold and a layer of light snow greeted this mornings interval workout. The very strong wind, one snow hump and tight legs all played a role in keeping the times slower. Let's not forget to mention yesterdays run, snowboarding, ice skating and mountain biking activities.

Chalk this one up as setting the benchmark. The numbers show what we are dealing with no matter how it's written up:
w/u-19.46
1-3.31
2-3.17
3-3.09
4-3.04
5 minute rest, one GU
1-3.17
2-3.19
3-3.16
4-3.07
c/d-17.34

Monday, December 29, 2008

1800 Calorie Breakfast

A cup of orange juice and a 14 oz. box of Optimum cereal after two sittings this morning separated by a 3.4 mile shakeout run puts the first half of the morning at 1800 calories.

Yesterdays Boston Marathon club run of 17 miles probably had something to do with this uptick in appetite. Despite having to go back for the car keys and struggling to keep up with my wife I did manage to tempo the last two and a half miles. Finishing strong is a good practice to keep the mind positive and looking forward to the next workout. Snowboarding later today--careful...

Friday, December 26, 2008

Asics 2120s Running Lousy

For some reason, manufacturer defect or my foot changed, the Asics 2120 is giving my outer right foot pain. Miles and time it's built up a callous about 2/3rds of the way back. It feels like there is a bone there but I haven't figured out what it's called.

So, what do I do with all these new to slightly used running shoes? They retail for $85 and I bought a lot of them when they were on sale for $60.

Asics Gel 2120

Double runs yesterday and today. Building base with a two day total of 23 miles - all easy runs.

Wednesday, December 24, 2008

Snowshoeing this morning in the Reservation



total time about 90 minutes - mostly on the walking side as the snow is quite deep

Tuesday, December 23, 2008

Looking for Black

Looking for black spots on the road to land our feet enroute to ten miles of the Water Row loop in a beautiful 20 something sunny afternoon. The residual snow lying on the pavement sticks to your running shoes akin to cookie dough on a spoon. Just a few steps on the black and your back in stride. My wife and I enjoyed each others company for a casual 87 minute run, nice.

Cold Choice

Yesterday's activities led to deciding on snowshoeing in the very wind chilly dark cold or a 62 degree run on the treadmill. I opted for the latter netting 5 miles in 61 minutes while doing an online course.

Sunday, December 21, 2008

Soft and Cold Snow - Lots of it!

It started snowing on Friday, really hasn't stopped since.

Snowshoeing this morning using a combination of climbing Widow's Rites then taking it down to the Poor Farm Meadow, mostly just walking along. for 78 minutes.

Friday, December 19, 2008

Schedule, Stomach Virus and a Wintry Day

Monday - took it easy, ran something?
Tuesday - started to feel stomach virus
Wednesday - awful stomach virus
Thursday - walked
Friday - Winter Storm, ran Bowker Flats, 2.5m in ~23+ minutes, very cold and snowy
-note: schedule is affecting build up

Sunday, December 14, 2008

Easy Run on Boston Marathon Course

Boston Course: 9M to 7M-11M and back to 9M. 1=7:39, 2,5-6=20:59, 7=7:29, 8=6:52 total 42:59 lost mile splits 3 and 4.

Saturday, December 13, 2008

Ice Water on the Reservation Trails

Shin deep water in some areas with a thin slice of topping ice. Sixty two minutes was the body limit while coming across the end in 1:24:15. Had to slip out of the trail shoes as laces were frozen.
Good luck to all harriers out there at the USATF Cross Country Club Championships in Spokane!

Friday, December 12, 2008

DNR - Crazy Ice Storm

Back on the trails tomorrow as this afternoon thawed out icicled branches leaving floods and a mess of the area. Thank God we still have electric power!

Thursday, December 11, 2008

Into the Darkness

Shadowy in some areas, lots of black in others, rainy and cold for ten miles (76:04) on the Willow Guzzle Loop. More foul weather on its way. Welcome to winter in New England!

Tuesday, December 09, 2008

2009 Boston Marathon Training Starts Today

I opened today's mail and found the B.A.A. 2009 Boston Marathon Training program. It's sixteen weeks so there is some time to build a base. Not to waste any time I ran four miles on the treadmill at a 8-9ish pace.

Hope you are thinking of starting soon also, and sure do pray for a healthy training season.

Sunday, December 07, 2008

Back to Back on the Weekend

Snow falling as I set out for repeating yesterday's run plus some to bring it from 80 minutes to two hours. Slippery footing, at least until the trails, and tight calves brought pace/distance adjustment.

Same course 12 minutes slower. Where has the endurance gone?

Friday, November 28, 2008

Been X Weeks - XC Season Over

Checking results it seems a number of my Masters peeps ventured out to the local Thanksgiving Day trot to give me a pouncing seeing how my racing times has been slow as of late.

Chance would have it I left town with my bride where we both received second place for the Ladies and Gentlemen categories respectively. Mine while pushing the stroller with a time of 3:43 over last year's 5K. ouch.

My USATF-NE XC Grand Prix seasoned finished with a silver place, up from last year's bronze. My race times in general were slower, much slower.

2008 will most likely round out with no Masters PRs. Things will need to change for '09. Hey 9 is one of my lucky numbers, nice. How about nine PRs in '09?

Sunday, October 12, 2008

Training October 6-12

Mo - run
Tu - run
Wd - run
Th - run
Fr - run
Sa - rest
Su - 5K XC race, 19:03, 5th Master.

Monday, October 06, 2008

Mommy Daddy Painted His Toenails

Not really little boy that's daddy's souvenir from running the half marathon a week ago.

training: am, 7M in 55 minutes easy pace, ARNWR

Friday, October 03, 2008

Training: September 29 - October 5, 2008

Mo- 6m, 48:00 est. easy run back from NGCC
Tu- 7m, 27:55/27:34-55:30 easy, ARNWR trail out-n-back
Wd- 7m, 27:40/27:54-55:34 easy, ARNWR trail out-n-back, legs not back yet
Th- 7m 26:54/25:29-52:23, upbeat, fartlek on 27 ARNWR trail out-n-back
Fr- 5m 38:Haynes Loop, easy pace
Sa- 0m rest
Su- XC Race, Topsfield Cross Country, 48 degrees overcast excellent race weather, superb talent showed up as judged from the race list including this Olympian, patches of mud on second hill section after the Big Hill. ~5m course ran it in an unofficial 31:28 vice last year's 30:05 (goal #1 break 30:00). Last year I reported a tangle to the finish with salt-n-pepper beard guy (goal #2 beat this guy!). This year was yet another duel. The muddy details follow:

First 1K loop held back feeling like racing in 1/2 marathon mode. Missed one mile split. Caught 2m at 12:51 realizing I wasn't going to break goal #1 of finishing under 30:00.

Passed a few runners, one physically stopped on the big hill suprising me as it's a single track winding up with lots of trees and he was there right after a turn. Caught goal #2 at top of the hill, decided to hang back and shoot for position. Plan was foiled when bystanders calling out our names gave out my tactic. Drats.

Battled a few surges over hill and dale maintaining distance. Next time up the big hill I lost a little ground but still in the game. Hit the major mud section for the second time he STOPS and picks another runner's shoe out of the mud, thoughts-"such a sportsman." He hands the shoe off to shoeless walking with his girlfriend. Lost sight a bit meandering through the woods then he is limping from possibly stepping wrong. I fly by repeating words of encouragement.
I catch a Navy runner encouraging him to stick with me so the gap will widen, approximately 3/4 miles out now. Hit the last gulley/hill curve combination and the guy is back trying to repeat last year's foil.

Well, it's not going to happen as we match pace and I block him out at the top. Next is 400 meters to the end. I know it's too early for a final kick--he's going, damn. Match stride for stride, side by side. Crowd, mostly really fast people are cheering now as a race has developed in the race. 200 meters out he's half a stride ahead, we are really hauling along now as the last 100m comes in.

This is when it happens. . . you go anaerobic the legs float--no more gears and somehow the guy can maintain, grimacing as all heck and finishing two clicks ahead. I finish 40th place of 54 harriers. That sucks! I broke that little popsicle stick in four places swearing to up the training and be in better shape for next week's challenge. Stay tuned.
Photo: courtesy of NETT

Saturday, September 27, 2008

Training: September 22-28, 2008

Mo- .5 easy to walk yesterday's LR dogged me
Tu- 7 25:59/24:59-50:58, easy, ARNWR trail out-n-back
Wd- 7 25:41/24:04-49:45, easy, ARNWR trail out-n-back
Th- 0 Jury Duty
Fr- 3.5 26:31 Mossman Loop
Sa- 15 (13.1 Wicked Half Marathon, Salem. 6th O'all 1st Master 1:23:37/6:23/mi
1-3 missed, 4-~6:12/24:50, 5-6:18/31:08, 6-6:31/37:40, 7-6:16/43:56, 8-missed, 9-6:25/56:46, 10-6:23/63:10, 11-6:30/69:40, 12-6:19/76:00, 13-6:27/82:27, 13.1-1:10/83:37. 100% humidity/fog, 65-70 degrees, slippery start/pavement. Early miss of mile splits led to running by feel for pace, moved from 8th to 5th early on. Quite startled on hill leading to 6M as this Woman rocketed by me. She was to later finish a full three minutes ahead of me. Anyhow, goal met of beating the Mcmillan Calculator of 1:25 by two minutes plus predicted off my last race.
Su- 10m Boston Marathon Course 9m-14m 9-9:11/9:11, 10-8:02/17:13, 11-7:32/24:45, 12-7:42/32:28, 13-7:26/39:54, 14-7:34/47:29, 13-7:27/54:57, 12-7:41/62:38, 11-7:28/70:07, 10-7:31/77:39. average 7:45 pace, out and back
Total: 43 miles

Saturday, September 20, 2008

Verrill Farm Fire



A tragic fire at the family Verrill Farm late this afternoon leaving us thoughts of all can be lost in a moment. Treasure now what you have or forever regret when its gone.

Many family memories were shared here at this local growers events and market. Shopping for the daily fare, Christmas trees or just a cup of soup to warm the body after a cold winter run are memories of recent times and hopefully returned.
The next morning on my run:



Thursday, September 18, 2008

Training: September 15-21, 2008

Mo- 6.9 ARNWR trail out-n-back, tempo back
Tu- 4 easy, Run to Vote, cranky (child) stroller run
Wd- 6.9 ARNWR trail out-n-back, tempo back
Th- 8 ARNWR trail out-n-back intense intervals (Chris Carmichael)
Fr- 5.5 Sudbury Plaza easy pace
Sa- 6.9 ARNWR trail out-n-back, easy
Su- 16.75 Verrill Farm
Total: 55.05

Saturday, September 13, 2008

The Crackerbarrel Classic 5k

The Crackerbarrel Classic 5k: Results
Wrentham, MA about 70 degrees, overcast and humid.
Flat and fast, small bump hill around 3 miles. Good splits, late start.
went from 15th to 6th to 4th to 5th to 6th, third Master o'all
5:23 1st mile -planned a 5:45 a couple of good surges to catch and stay with the chase pack, 11:40 at 2M (while crashing), rest of splits lost. 18:35 finish-6:00/mile. Mcmillan Calculator (13.1/26.2 1:25:54/3:01:10)
Improved from 13-Aug 19:41!

Tuesday, September 09, 2008

Week Night Race - Harvard Summer 5K

Almost missed the monthly race series tonight due to threat of rain.
Almost missed beating the field, except my wife, while running too far on the course. Went from first to last after running by the orange cone on the side of the street thinking the turn-around would've been marked clearer.
Finished 23:42 for second place of eight on a hilly course pushing the stroller for 5K. probably ran 3.5M
Received a free cool-max t-shirt for participating, nice people; oh and no entry fee!

Will miss this w/e's USATF-NE XC race:
"Due to unsafe trail conditions caused by the heavy rains from the remnants of the recent hurricane, the Feel Good Farm Trail Races have been cancelled. We regret having to cancel, but we could not find any alternate trails that were safe enough to hold the event. 2 bridges were washed out on the course and a 50 foot long section of the trail is under at least a foot of water. All pre-entrants will have their entry fees refunded by US Mail within 3-4 weeks."

Saturday, September 06, 2008

You Look Like an Old Man Running

Title was commented on my cool down form after running a Wednesday evening 5K series race last month. It looks like I forgot to blog that race in; fourth place finish because they took so long to post the results.
13 Aug: 4 19:41 -1mm- M40-49 6:20/mile pace.

Sometime the mind works wonders when doubting comments push you to a new level.

Just ran Haynes loop, 5m, comfortably in 32:20, 6:28/mile pace.

Thursday, August 28, 2008

2008 Chamberas XC race Video

Mo-5m
Tu-5m
Wd-5m
Th-10m
pace generally 7-8 min/mile

Video from 2008 Chamberas XC race

Monday, August 25, 2008

1st X-C race of the Season

I swung 'round the corner
And dashed through the gate,
I ran up the hill
And I felt simply GREAT!

Albeit, slower by one minute
Of last years time
And positioned as tenth master
A nice start to make the climb.

All out of breath
five pounds heavier
what can I say - no more excuses
run your race!


2008_6K_Chamberas_Carlisle

Saturday, August 23, 2008

Time to X-C Race.

Training spotty but starting to come around. Tomorrow is this race that I blogged on last year. See you at the start line.

Thursday, August 21, 2008

Training String those 5-Milers

Hard - Easy approach on the 5-mile loops. One day 35:41 and two days later at 34:47.

Monday, August 18, 2008

Monthly PRT

I'll try and update this physical readiness test on a monthly basis:

16 Jul 08 s/u-47, p/u-15, 1.5m run-12:20:19
18 Aug 08 s/u-78, p/u-20, 1.5m run-10:08:85

Friday, August 08, 2008

Summer Olympics

Opening Ceremony is on displaying marvelous blend of art and engineering from Beijing. So cool, you gotta love the Olympics!

Running has been off and on as daily constraints choke available time. My best friend finished second on the 24 Hour Ultra marathon this year. I am looking forward to getting back to doing some races.

Sunday, July 13, 2008

Safety Citizen

Concerned Driver (driving along side while I run pushing the jogging stroller): Excuse me, I just passed you and thought I would come back.
me: okay
CD: May I suggest you wear orange or yellow as it's hard to see you in the shadows.
me: thanks

note to self: wear orange or yellow for this driver as he thinks it better than my bright blue color with reflective logo shirt and stroller with neon yellow bands. p.s. next time tell him to slow down in his speedy Saab and he would see stuff, runners earlier.

a.m. 10.5 m pushing j then walking another ten w\barb

enjoy the photo, albeit a little late, it's from May on the Battle Road Trail
Meriam's Corner

Friday, July 11, 2008

Run Lake Delton Bottom

Stayed dry running in Lake Delton, as it had drained in five hours after a "retaining" road gave way leaving fish flopping from the recent heavy Wisconsin rains.


2008 July_Lake Delton_WI

Typically you would see crystal clear water with pristine sandy beaches and a thriving multi-water sports activities going on this man-made lake from the 1920s. Also, home to the famous Tommy Bartlett ski & jumping boat thrill show since the 1950s.

Wednesday, May 28, 2008

Bumped into Bart Yasso

We just arrived at our hotel in Burlington and noticed the character chatting away in the lobby on the cell phone with the Runners World fleece happened to be Bart Yasso.

Use his informative videos of "At the Races" in your next marathon travels pre-planning.

Later he signed a copy of his new book and we had completely forgot to ask him about the Yasso 800s.

Yesterday: Bowker Flats, humid and over 70 degrees, four miles in 31:34

Monday, May 26, 2008

VCM: A 6.75 Mile Run

An eventful weekend at Burlington, Vermont for the Vermont City Marathon.

First off, I am not fast, slow and fat, by ten pounds, due to inactivity. Sixty minutes netted me 6.75 miles in beautiful weather.

Finish Area

Friday, May 23, 2008

I Can Run a Cool Down

Not much else, maybe 5-10 miles on weekends.

Left knee still a bother, x-rays show all is normal.

Monday, April 21, 2008

2008 Boston Marathon Deferral

Hopkinton

A wonderful day for running Boston.

Congratulations to all marathoners!

Friday, April 18, 2008

Bib #1541 in Hand!

Go Boston Marathon!

The fun weekend begins today by picking up the bib number and seeing the exposition.

Bib #1541

Thursday, April 17, 2008

stress test and 24 hour monitor session

The stress test and 24 hour monitor session went well with conditions normal. The cause was most likely dehydration and being healthy according to the Doctors.

Short run this past Sunday morning serenaded by the songbirds of Spring. Suprised to find two mallards poking around our yard upon return.

Saturday, April 12, 2008

163 lbs with April Showers

11% body fat. Could four pounds of muscle get replaced by 4our pounds of fat?

Haltar is finally off after 24 hours, time to activate the knee and resume exercising.

Thursday, April 10, 2008

a beautiful day

Our first sunny day with temperatures in the 70s this spring made getting out of work for a stress test less stressing.

Ten probes, a nurse checking BP every three minutes, elevation and speed increasing every three minutes on the treadmill for just under 12 minutes. HR recovered quickly under the doctor's watchful eye.

Now, a haltar setup to wear for a total of 24 hours then I can finally shower once its removed.

Initial results are positive with no indications of trouble. The incident most likely caused by dehydration. But total results are not in yet, so be patient.

Monday, April 07, 2008

this really hurts

Last week Saturday morning I ran five miles on slick roads at an easy pace. All went well, until back at the house after stretching on the deck, I walked for the door and felt very light headed. My legs and knees gave out; unable to grab a hold of something I hit the deck hard.

Barb came to check on me. After a few minutes I was fine and called the nurse. Four days later I saw my doctor as my left knee was still hurting. She recommended some creams and that it’s a tear and bruising and should go away. If it doesn’t feel better then come back and get the x-rays done.

So this Thursday I head to Emerson for a stress test to check out my heart.

Saturday, March 29, 2008

Wayland Marathoner's dog found dead

The search for Henry is concluded, Wayland Marathoner's dog found dead.

It was a massive local effort of searches, signs, website, etc. to find the missing Boston Marathoner's dog. Some residents put up signs "I am NOT Henry," as all yellow labs were in-question. Feel free to leave a comment on the above link to encourage this marathoner to run Boston.

Past week: daily treadmill walking approximately 3 miles\day

Sunday, March 23, 2008

Happy Easter

Concord to Home, post Easter meal, not a good idea. . . 10,000 meters - later to suffer an upset stomache

Wednesday, March 19, 2008

Boston Marathon Bib Numbers

Go to www.baa.org then run a search to locate your bib number which assigns you the starting corrall.

#1544

Tuesday, March 18, 2008

Central Park Challenge

Central Park Challenge (NYRR Video)

Notes from Men's 8K (FloTrack Video)

Wrong way runner almost gets trampled!

FloTrack: “First mile in 4:36, definitely not blistering”

Webb, Torres, Carlson

Two mile, 9:05, last mile 4:29 Carlson, Webb, Torres

Race official: “Go Right, Go Right, Go Right, We’ve got a race coming through, thank you, thank you, thank you”

Seven in lead pack, Carlson, Torres swap leading

13:37 third mile, 4:32 Webb, Hesch, Torres, Carlson, Carney, Hartmann, surges, runners start to separate, tough mile downhill and uphill

18:19, 4:42, Torres, Carlson, Hartmann, Webb slowing (walking), Carney

400 to go Torres, Carlson, Hartmannn

First Place: 22:41 Jorge Torres


Training: treadmill walking distance: undisclosed and not monitored

Monday, March 17, 2008

2008 New Bedford Half Marathon

SouthCoastToday.com, the local newspaper with far-ranging stories and a few photos of the 2008 New Bedford Half Marathon.
New Bedford Half Marathon Mile 1
My takeaway from the race for this year is the weather, high 30s, overcast, a strong wind and only water on the course. Excellent strategies played out by the overall women’s winner and number two men’s finisher. Viewed the race at the 1, 5, 12 mile course mark and the finish line. Spotted a number of men and women’s Olympic trials qualifiers.

Thanks to all runners and congratulations on your half marathon, great job out there!

Friday, March 14, 2008

Lost Her Dog the Boston Marathoner to Run Amiss

Take a look around the neighborhood for Henry the lost yellow lab. This lady says her dog is "like a person", "I can't even think about training for the Marathon without him. He is so human." Our area is peppered with fliers on telephone poles, small and large signs, and now this article. I'll do my best to find another lost pet.

Training: Bowker Flats, am, stroller then treadmill, aborted as J not "ready."

Thursday, March 13, 2008

Chasing the Marathon Record

My running is currently off but the spirit is there. Looking ahead at this years RunningUSA age record; shows it is skewed by a drug cheat runner. That record is suspicious if you ask me. On the positive side I have six years to run faster as a master to come near an achievable marathon record. Go ahead check your age and distance and see "how do you measure up?"

AM: Battle Road Trail, 90% free of ice and snow, easy pace w\Kyle

Wednesday, March 12, 2008

1979 Boston Marathon - Newton Hills

A no run day as I head out with more snow in the forecast.

Enjoy the video - the Boston Marathon is certainly a different race than what it was almost thirty years ago.

Tuesday, March 11, 2008

Three New Jeeps!




Small Jeep






Larger Jeep




Giant Green Jeep (thanks sweetheart!)

Take note that most of the snow is gone with the recent heavy rains and temperatures in the 40s.

A new job offer. This will take some getting used to as my consulting role allows flexibility in scheduling runs.

Snowboard lesson for two hours on Saturday with Jason at Waterville Valley got me "sliding" the run without falling! It was a most awesome time and great way to rekindle the youth, albeit it really takes a toll on these old muscles. A&E had a great time together and were none too impressed with my new skills. Luckily a cold raw rain started in the afternoon cutting the day short, and reducing the risk.

22-miler on the Boston Marathon course for my wife with J & I supporting, great fun with an awesome tailwind! She was rockin’, can’t wait ‘til Boston!

A Sarasota Marathon post of interest regarding Womens winner. Enjoy.

Running? A few five milers at a mediocre 8-9 minute pace

Friday, March 07, 2008

Inspiration

Everyone needs a little pick up now and then. These two videos got me through this morning's treadmill session in run\walk fashion. Maybe this will be the start of a turnaround? At least a good way to kick off my birthday weekend!





Treadmill: 5M in 44:23. Good luck in your training and see you next week!

Thursday, March 06, 2008

Street View Idea for Google: Boston Marathon


"Boston Marathon
Google Maps Street View could be very helpful to many marathoners, charities, spectators and others if it covered the complete course.

The street view offers so much more than what a purchased video of the course or one found on a video sharing website. The ability to pan and zoom is very helpful to identifying locations and surroundings. This is important logistically for communicating to others for meeting and marathoners to know the course.

Many marathoners are from around the world and this is their first time to Boston. Promoting street view to them and others could lead to future success of Google.

A feature to add would be mileage from the start on the overlay so one would know where they are on the course. I did find the six mile mark painted on the road in Framingham, but I had to pull up a course map from another site to help find it.

Google could then use this model further in other sporting events from the NYC Marathon, triathlons, Olympics, etc. It's an exciting tool and would love to see it further developed as I see street view to be very helpful."

That's my idea sent to Google today. Can you find mile 6 or others?

Training: yesterday 6M in 48:48, today 9.25M in 1:21:21

Tuesday, March 04, 2008

splits tell n story

7.59, 7.49, 7.39, 7.53, 8.17--Bowker Flats, nice to see 41 degrees at 5a.m.
New Bedford Half Marathon story about attracting elite runners.
Today: 5M average 7:55/mile
Yesterday: 3M Treadmill in 24:01

Sunday, March 02, 2008

February Recap

Saturday-Treadmill four miles averaged 8:41\mile
Sunday Long Run
Great Brook State Park to Home
1 - 8:05
2 - 7:51
3 - 7:41
4 - 7:42
5 - 7:36
6 - 7:21
7 - 7:19
8 - 7:24
9 - 7:52
10 - 8:00
11 - 7:25
12 - 7:56
13 - 7:49
14 - 7:08
Aveaged 7:39 Pace
Week 58 miles, 1 Yoga, about 20 miles of walking
February: finally saw the Doctor at the end of February, already started coming out and noted not a hernia, did blood levels they are ok., noted check your potassium, magnesium and zinc intake.

Friday, February 29, 2008

It Takes Time

Thursday - Ran down to Water Row with Kyle (9.75m). Friday - Ran on the Treadmill(5m). Pace in the 8's.

Wednesday, February 27, 2008

9 to 3 and 3 to 9 Marker: Boston Marathon

Out and back, last mile toughest, slowing or stopping for traffic at intersections in Framingham didn't help.
9-8 7:55, 8-7 7:20, 7-6 7:31, 6-5 7:27, 5-4 7:29, 4-3 7:48, 45:33

3-4 7:45, 4-5 7:55, 5-6 8:01, 6-7 7:48, 7-8 7:19, 8-9 7:58, 46:50

tailwind back, gel at 3M, lo fluids last 4M. Total avg. 7:41

“A lot of people that I talk to that don’t know much about running, they just think it’s easy, that I can do well, that I can run really fast, that I’m in great shape and I’ve got a good physique,”
Arnstein said. Have you also heard these words?

Tuesday, February 26, 2008

No Hernia!

My GP checked it all out and noted most likely a strain of the abdominals. Also, the worst season for viruses as there are multiple strains circulating. In a day or two the results should be in from the bloood draw.

Performed five situps last night.

Sherman's Bridge, 8.5M in 64:40, 7:37/mi, 149 AHR

Monday, February 25, 2008

Slow-Solid, that's him!

J's been recently discovering Rudyard Kipling hence the title from a line of The Beginning of the Armadillos.

The slow part seems to be coming along as most recent runs have been 8:00\mile or slower.

The solid part should come as the nasty winter weather is starting to subside.

Saturday: Rest; tried fooling myself to race a 5K! Ha, we got hit with 7" of snow on Friday.
Sunday: am, 5M-42:57, 139 AHR
Monday: am, 5M-42:02, 131 AHR

Friday, February 22, 2008

Struggle

BAA Marathon Course Run
This time the snow wasn't as big of an issue. . .
Loring Arena to Mile 3 and back with a lead to Ebenezer's on start.
4M-3M 7:44 strong wind heading out to Ashland
3M-4M 7:31 good downhill
4M-5M 8:11 starting to feel slow
5M-6M 8:53 time to throw in the towel

That was Thursday, Wednesday was a second run on the treadmill for 5 miles. Today also 5 miles on the mill.

Great Concern. My wife has been prompting me to call the Doctor. I finally did but had to leave a message as it's after hours. That link is a Let's Run thread titled "Anyone ever had a "Sports Hernia" aka: "Sportsman's hernia", "Gilmore's groin", or ". This could be my issue, but I need to read more, there are 58 pages starting from 2004 to today!

Anyone have experience with this to share?

Wednesday, February 20, 2008

Water Row is Flooded

The police officer asked me if I was up for swimming to get across the Sudbury River flooded section of Water Row. I commented "maybe if I balanced on the guard rail."

The new direction to take followed Route 27 to Route 20. Route meaning lots of traffic.

U.S. Women’s Olympic Marathon Trials in Boston and Cambridge on April 20 interview with RD Dave McGillivray. A good read especially if you plan on spectating.

5 miles in just over 40 minutes-sunny, light-fresh snow covering, windy around 21 degrees

Sunday, February 17, 2008

2008 OFTM: DNF

It’s a dry, cold and windy morning for a start in the absolute back alongside another stroller runner at the Old Fashioned Ten Miler. The pack thins after a half mile and the sneering comments roll in along with a few encouragers as we move to catch the little boy’s mom.

Protesting the cold as we just turned off the rotary heading downhill for the second of many stops; this one was a doozy, little guy tossing the second mitten over the side unbeknownst to this pusher a quarter mile back. Uuggh, we wheel around knowing plan A was out the door; mile one 8:35.

Book it down Main Street; stop at the port-o-john, run past the angry-roadrace-stopped-traffic drivers and back on the course. Just before mile four, where is she? Hey there goes a lady running with a camelback (edit: later found her 1/3 step-down plan is out at 6:30 then 6:00 and finish with 5:30s) . We MUST need to catch-up!

Stopping at mile 5 the coaches tell us, and the time, we are ahead of the game. Then, there she is, running fine, great we are in. On the left is a good view of the Patriot’s Stadium, never noticed that when racing here.

Splits 8:22, 7:42 for two, 6:57, 7:22, 8:02, 7:36, 6:53, 7:26.

I won't bore you with the rest of the story. Congratulations to all those that raced and finisher. Let's venture a guess this could put me back in the game.
OFTM Results

Thursday, February 14, 2008

Out of the Barn

Turnout and face the cold and windy but sunny and bright winter morning. Kyle pulled me out for 5+ miles on icy roads.

Wednesday, February 06, 2008

Vote-n-Run

it's 2.5 miles to the polls then 5 x 1600s worked in on the way home
actual: 6:33, 6:36, 6:44\mile 143AHR, 166MHR, dark and foggy night
For injury prevention I held off on doing more; listened to my wife :-)

Monday, February 04, 2008

Next Chapter: Virus Gone?

Felt like I took in 1500 gels by the amount of energy in todays run.
I kept in control on the treadmill by starting at 10:00\mile and progressing down every two minutes finishing at 7:00\mile.

Boston Marathon competitors may have less competition with the turmoil in Kenya, read this article for more.

5 Miles in 40:55

Sunday, February 03, 2008

Wanting to Walk

When hearing the NEBC peleton call out "runner on the left" it caused another mile of running for a total of four.
am: 34:30 walked the last mile in of the five mile Haynes Loop

Saturday, February 02, 2008

Status Quo

Friday: rest
AM: 4.75M on Haynes Loop in 40:15, 8:28\mi
going to visit the Pharmacy

Friday, February 01, 2008

Flu?

0 miles on Wednesday
5 miles on Thursday 42:38 8:26/mi, 128AHR-168MHR,
Lap 1-22:03, Lap 2-20:33-Bowker Flats, 28F

Forceful coughing now possible without knee buckling. Lower midsection soreness dissipating.

Wednesday, January 30, 2008

Carry You

Words our three year old repeats paraphrased from, "Would you like me to carry you?"

That's how I felt after bailing out in just uder a mile of last night's 4 x 2000 meter.

5M: 38:46, 7:45/mi., 141 AHR, (peak of 178 at a 5:07, somehow I don't believe this Garmin)

Monday, January 28, 2008

Profoundly Uncomfortable

I’ll gripe no more of being sick or tired of the winter. Approximately 28 days of poor to mediocre training. So, it hasn’t been a good start, but don't dwell on the past. It’s time to move on and run for the future.

Yesterday was an easy run to almost mile 12 in Wellesley on the Boston Marathon Course. After moving aside the Wellesley co-eds at Starbucks, same girls that make the screaming tunnel, I divulged my run to my wife and son.

It was snowing when she let me out at mile six. Running against the blinding white flakes to Ashland and making the turn at mile three to snap the photo. From there I hoped for a 7:00 to 7:30 pace. Four miles at target pace in Framingham; they do the best job clearing the roads.

Around 15K, after a brief water stop, I slipped causing my left leg to fly until it slid off the ice patch. Aaarrggh, from there it was ever the more lousy until I pulled the plug.

Ashland T

11.9 miles in 1:35:42, 8:04\mi
am: 3M in just under 27 Minutes

Weekly Review

Total Miles: 39.4
Number of Workouts: 5
Stretching: dismal
Yoga: one
P\U, S\U: some
Notes: Starting to get concerned of lost\poor training.
Issues to Note: Very bad cold virus for first two days of no running. Sore muscles, started Epsom salt baths.
Next Week Goal: Get better and run the minimum.

Friday, January 25, 2008

Epsom Salt Baths

A sore muscle aches and pains remedy is soaking in a tub with Epsom Salts. This is my daily treatment until the aggravations go away. I use hot water and about two handfuls. You can typically find the product at your local supermarket or pharmacy in a half-gallon milk carton style container. It’s cheap. It seems to be working on my sore lower abs and adductors. Good.

Thursday: am, 12M, out-45:27, back-46:36 avg. of 7:40 /mi.
Training: am, 4M on treadmill in 31:56


Thursday, January 24, 2008

Lance Armstong in my Boston Marathon Corral?

Ever since last week when the BAA announced that the seven time Tour de France winner and 2:46 NYC Marathoner Lance Armstrong will run the Boston Marathon I've been thinking of how it will change the race.

Will Lance be lining up in the first corral with me where his BQ places him? Bodyguards? LanceCam? Pacesetters?



Will Lance be allowed special consideration and start with the sub and elite runners just in front of our first corral?


The YouTube links were posted by Matt Taylor on Runnerville.

aaarggh, Feed the Warrior--I better get training to finish ahead of this media blitz.

Wednesday, January 23, 2008

Cold From Hades

A fellow runner emails me well wishes of the above to leave, and I to get better soon. Thanks, the sooner the better. I would also like to extend this wish to others suffering from illness as well.

I am back on the roads this morning for a light shakeout run. The last two days have been total rest.

Also, let’s back off on congrats for my recent 5K as it was termed a “run” vice “race.”

Training: AM, 32F, 5.5 miles in 43:40

Sunday, January 20, 2008

Disaster Run(ning)

Our long group run on the Boston Marathon course this morning began with the first six miles at roughly a 7:14 pace.
Boston Marathon Miles
16-15: 7:24
15-14: 7:13
14-13: 7:21
13-12.? 7:44 (turned at the first Wellesley College entrance)
13-14: 8:06
14-15: 8:23
15-16: 8:29
16-22: walked into Starbucks and got a cup of water; walk\run the rest in the cold. My wife came to rescue me, thank goodness in the last mile.

In the past three weeks I have been sick. It’s a low-grade bothersome, energy zapping crap taking the training down. Mileage has been dismal, some runs I quit after 2.o or 2.5 or 1.0 miles and then walk. Yoga, stretching, situps\pushups have also dropped off steeply.

A few bright spots in the period were a stretch of three days of strong 7:00/mi runs. A 16.5 mile long run on the marathon course; which I paid for later.

edit (request of several readers): Also, a 5k run that had over 5,000 participants and I came in first overall; it was a magical experience. Fireworks starting the race, I found myself in 12th position thinking this was going to be very competitive.

Around a half mile, on a big sweeping curve, half of the front runners fell behind. With three up front, all looking and striding of being very fast runners. I would be happy to settle for fourth considering my condition. Moving past the third runner I was thinking the front two, running side by side, were there to bide time until the finish to kick it in.

After mile one, the course has many turns with lots of coverage. With a pickup I was able to bridge the gap, check: their status, breathing, stride, facials, and move past them attempting to look cool and relaxed. Admittedly, it was a mental strategy meant to intimidate the competition. Once I felt out of site, not hearing their breathing or footsteps, they may only think of placing second or third. Then I could settle to the previous pace; approximately 5:30\mile.

An out and back around mile two showed I had a sizeable lead and both runners separated giving a hard push. The finish line came, photos were taken; no official time or results ever posted. Just a medal made out of rubber of a mouse character.

Thursday, January 10, 2008

Young at Heart

I just finished reading a biography on Johnny A. Kelley, "the Elder", titled "Young at Heart." You can see my picture of his statue on Commonwealth Avenue in Newton, mile 19, on my blog's slide show.

He was an amazing runner to set the records he did in the time he was running. I am looking forward to challenging some of his race times at the Boston Marathon. Figuring he ran in a less-advantaged era it would lend in my favor.

Now, if I could only get rid of this cold virus. . .

Yesterday: Bowker Flats: 5M, 38:27, 7:41\mi
Today: Treadmill: 3M, 24:25, 8:08\mi

Tuesday, January 08, 2008

By Feel -scratch the interval session>

Another workout, 1m-2m-1m gone by the wayside. I wasn't about to FORCE it. Instead opted for the mileage low end and will continue to do so until this virus clears.

A blog runner friend, Andrew, is featured in this article. A timely piece as he seems to be on the right track. It wasn't long ago that he proposed a plan of building great mileage, 100+ mile weeks. I commented it was a train wreck in the making. We both lived and learned from his experience executing that plan. Now, a new plan, including patience is consistently working.

Another blog runner, Mike, is in this article that is a good read. He is looking to run a PR in the marathon this weekend. Stop by and wish him the best.

am: 8 miles in 67:42, Spring like temperature

Monday, January 07, 2008

Stretching and Strengthening

This being a rest day, 0-3 miles, I’ll fill in the time with a post for Thomas and others that are interested in my stretching and strengthening routine.

Early last Fall, I made a decision to mend running ailments. There were bothersome hips, limited range of motion, inner shin that hurt with each step. Do you remember that mess?
I got fitted for new orthotics, a general physical exam, and new shoes. Next, was physical therapy.

December I started the PT, 2x\week. The therapist listened to my story and provided the following exercises.

Strengthening:
“Clams” side lying with knees bent rotate top thigh, hold 5 seconds and repeat 30 times, each leg.
Side-lying Hip ABDuction – abs snug, legs straight, raise top leg, hold 5 seconds and repeat 30 times, each leg.
Hamstring Bridge – place heels on a physioball while lying on your back. Perform a bridge lifting your pelvis off the floor. Do three variations by moving the calves and the knees onto the ball. 30 times each position.

Stretching:
Knee to Chest Stretch, Hamstring Stretch, Hip Flexor, Piriformis. Hold for 20 seconds, 3 x times per set 1 set per session, two sessions per day.

The best I felt was on the fourth visit where the PT provided active stretching. I walked out of there across the parking lot with the full range of hip motion. That sold me right there on the value of having someone else help you.

On the fifth visit, the assistant argued with me that running 70/miles a week needs to stop in order for the hip to get better. The assistant never provided active stretching only minimal guidance. Just seeing to it the hour was spent doing some sort of strength/stretch routine. I could do that on my own!

Over the next day or so, the hip issue returned, but continuing the exercises and later snowshoeing has cleared it to this day. I never went back for a sixth visit. It really makes a difference who runners select for their care. My thoughts are without the mind sense of endurance training a provider is missing the key insight to their patients.

Runners World has an excellent reference on injury preventio with some really good videos. These are the kinds that one would typically pay for. Here's to your healthy running!

Training: Rest Day, I’m going for zero miles.

Sunday, January 06, 2008

Boston Marathon Training Report: Journey Begins

What a difference one week makes from being broken to “not bad”. Look for “pretty good” in the future; as of now all is on the up and up.
The 112th Boston Marathon journey unofficially started this morning with a B.A.A. group run from Cleveland Circle. That’s the turn with the railroad tracks after mile 22 from the downhill, Chestnut Hill Avenue\Beacon Street.
A very good feeling of comradeship embarked on us as the good sized group headed out the backside to join up with the course around mile 16.5. Quick water grab and down to mile 14 for the run to mile 22. Building character in savoring the Newton Hills, matching stride for stride, swapping stories, meeting new runners and reminiscing with the old is what makes up the jaunt at Long Run pace and not racing.

Weekly Review
Total Miles\Time: 65.1
Number of Workouts: 7
Stretching: most pre and every post run
Yoga: none
P\U, S\U: just about every other day
Notes: Only sour run was the interval w\o on Tuesday. All other runs were sub 8:00\mi. hovering near 7:00 minutes. Very happy with this change.
Issues to Note: Scratchy throat issue migrating around cranium lending to restless sleep with excessive phlegm buildup. All other systems a go!
Next Week Goal: Plain and simple, just stick with the program and enjoy the ride.

AM: 16.5m, cldy,35(F), 1:55:42, 7:00/mi, HR Average: 150 Max: 170

Saturday, January 05, 2008

Taking Stock

2007 Highlights in Review
Races:
10-Miler, Masters PR
1\2 Marathon, Masters PR
Boston Marathon in 2:49, a new Masters PR
Six Cross Country Races completing the USATF-NE Grand Prix Series as third Master
5K, Masters PR
Total Miles: 2,663.5, this is fine, it's hard to keep out of the mileage game.
Stretching and Strengthening: Enlightening discovery in how much they help to stave off injuries, build confidence and a general good feeling.
2008:
Set PRs in all the 2007 PR races above; approach open PRs.
Settle on weekly mileage of 50-80, anymore tends to break down the body.
Maintain a healthy stretch and strengthening routine.
Read at least four running related books.
Break the "late summer running blues" cycle.

Best of luck to everyone out there in achieving your goals and staying healthy in 2008.

Distance: 8m in 56:26 for an avg. 7:03\mi

Friday, January 04, 2008

Don't Push It, Nice and Easy

Treadmill mantra to contain the pace within the easy zone. A must have considering this scratchy throat took a good hold. Opted for the Mucenix, not sure if it will help, vice seeing the Doc for antibiotics.

TM: 10m, 1:13:25, 7:20\mi avg.

Thursday, January 03, 2008

26.2 Frame of Mind

26.2

actuals: Bowker Flats\Morse Road-10 miles in 70:05 for 7:00\mi. very cold\windy

Wednesday, January 02, 2008

Intervals and Distance

Here we are, my second blog year for the Boston Marathon. You may notice the titles start to get the name of workouts to keep RFM on track.

Yesterday was a pitiful 10 miler, interval day, early in the morning with the rising sun. Pitiful because black ice caused great concern and my legs had little gumption. Scratchy throat in morning.
8 x 2 min pick-ups @ 10k pace with 90 seconds recovery
w/u = 3.02 mi at 8:14/mi
1 - 6:30/mi
2 - 6:45/mi
3 - 6:29/mi
4 - 7:26/mi
5 - 7:02/mi
6 - 6:56/mi
7 - 8:08/mi
8 - 7:40/mi
c/d = 3.08 mi at 8:55/mi
Total = 9.6 mi, 1:19:13, Avg Pace 8:14/mi
Avg Heart Rate = 123 with a max HR of 148

Today for distance was 8 miles in 55:39 at a pace of 6:57/mi.

I just finished reading Once A Runner courtesy of Mike and Andrew. Thanks guys for the good holiday read.