Friday, December 31, 2010

1st Week Training - Injured!

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

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

Saturday, December 18, 2010

Boston Marathon Interest

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

Monday, December 13, 2010

Not Sick, Not Injured, Not Fast

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

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

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

Sunday, November 14, 2010

Broken

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

Friday, November 12, 2010

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

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

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

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

Thursday, October 21, 2010

Skipped Out for Awhile

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

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

More to follow later. . .

Thursday, August 26, 2010

Please Donate to the American Heart Walk

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

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

Mark and Barbara Bell

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

Friday, August 13, 2010

A Fall Marathon?

IMG_0944

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

Sunday, August 01, 2010

Back to The Lake

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

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

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

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

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

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

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

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

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

Saturday, July 17, 2010

It's the Heat

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

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

Sunday, July 04, 2010

Back to Back Racing

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

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


time to relax. . .

Sunday, June 27, 2010

Running Workout

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

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

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

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

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

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

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

TOTALS Running: 58.94 mi

Sunday, June 20, 2010

40 Days Until Boston Qualifier

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

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

Monday, June 14, 2010

What's Next?

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

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

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

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

Wednesday, June 02, 2010

Wednesday, April 21, 2010

Three Days No Running

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

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

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

Official net time 2:56:01

Monday, April 19, 2010

Unofficial 2:56:13

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

Thankful for all your support, especially my wife.

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

Sunday, April 18, 2010

Boston Marathon Preps

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

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

Saturday, April 17, 2010

New Shoes for the Boston Marathon

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

For a searchable Entry List.

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

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

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

Thursday, April 15, 2010

Boston Marathon Bib Number 1634

114th Boston Marathon Website

food for thought on race day. . .

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

-Author Bernd Heinrich in Racing The Antelope

Wednesday, April 14, 2010

How About a New Post?

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

Tuesday, March 09, 2010

502.75 Miles

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

4 x 2000 on tap for the day.

Saturday, March 06, 2010

Ran 20 For Week Total of 44

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

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

Sunday, February 28, 2010

Sidebar PR Update

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

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

Six months ago I was on crutches! Woohooo!

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














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

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

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

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

Wednesday, February 24, 2010

Sore Quads


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

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

Friday, February 19, 2010

Willow Guzzle

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

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

Thursday, February 18, 2010

Running the Boston Marathon Roads

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

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

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

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

Saturday, February 13, 2010

Running Thoughts

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

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

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

Friday, February 12, 2010

Are You Tough Enough?

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


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



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

Sunday, February 07, 2010

Top of Widow Rite's

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

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

Sunday, January 31, 2010

Too Tired to Run

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

Saturday, January 23, 2010

Closing out on Week 4 of the Boston Marathon Training



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

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

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

Thursday, January 21, 2010

Driving Pouring Rain

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

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

Wednesday, January 20, 2010

Run The Intervals

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

Sunday, January 17, 2010

A Long Run - Finally

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

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

Saturday, January 16, 2010

Zumba Running

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



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

Sunday, January 03, 2010

Snowshoeing Around Puffer Pond

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



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

Saturday, January 02, 2010

Boston Marathon

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

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

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

Friday, January 01, 2010

Meaning of Life

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

*quote courtesy of RW March 2009 Calendar

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

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