A Taste of Track

Today I decided, after a 31 minute warmup, to incorporate some track work and see how my legs and feet would respond. As my route took me through North Andover, I made my way over to the Middle School track (Alvah G. Hayes football field) and decided to do 4 x 400 with a 200 jog rest and 2 x 200 with a jog across the football field as my recovery. Things went well as I hit 85/83/82/82 and 36/35. Finished up with another 30 minutes of easy running. My legs and feet feel good and I am encouraged to keep going back to the track each week in preparation for some future races.

USATF-NE XC 8k Championship (Masters)

Sunday morning, I drove down to Franklin Park in Boston to compete in the USATF-NE XC Championships. It would be the second time racing in this masters only race as I raced it last year. The distance is 8k and features 4 loops through the woods and trails of Franklin Park near White Stadium. For the masters race, we get to charge up Bear Cage Hill twice through our journey of this course which also serves as the site for numerous collegiate and high school xc championships.

After signing up and conversing with several CMS teammates (Ernie Brake, Scott Clark and Dave Harper) as well as longtime running supporter, Brad Hurst, I warmed up with the elusive Eric Morse who made the three hour journey from Vermont to give a try for a New England title.

Cool temps, little wind and blue skies topped off a beautiful morning and would serve as excellent conditions for racing. And the field that was present would lead to fast racing.

As the 12 CMS runners lined up in the box (5 master/7seniors and vets) we were off at 10:00 AM. My plan was to try to run even which meant not going out too hard. As I could not get my watch to start I went through mile 1 in about 5:30 which put me in about 30th place. The pace seemed fine and I felt good. Along came Mark Reeder and I tried to go with him and John Barbour but could not hold pace and sort of lost a bit midrace. I hit two miles in 11:20 and 3 in about 17:05 and those were the only splits I got for the race. I was battling several Dirigo runners the entire race and passed Chris Teague (HFC) at about 4 miles and started battling with a BAA dude up our 2nd climb on Bear Cage but he pulled away on the downhill. I ran as hard as I could and finished up with a 28:21 about 8 seconds slower than last year. All in all it was a good team effort as we finished 4th overall. We were led by Eric Morse (5th), Scott Clarke (12th), myself, Ernie Brake and Dave Harper. These results are unofficial as no results have been posted on coolrunning or the USATF website. Kent Lemme won the race and Francis Burdett (both of the Greater Springfield Harriers) was runnerup. Greater Springfield won the team title.

I stuck around and watched the men's and women's open races. CMS men's team ran strong and finished in 4th place overall. Congrats to all for a great job!

Results are now on coolrunning.

Above photo courtesy of Krissy K.

TIP 4 mile, Lawrence, MA

Sunday morning, I went over to Lawrence, MA to race in the TIP 4 mile road race which started and finished at the Claddagh Restaurant. Previous races from the Claddagh usually start on Essex Street and head up Water Street towards Tower Hill and feature a nice out and back course. The course for today was more of a tour of South Lawrence as it crossed the Middle bridge and took us out towards Winthrop Avenue and ended up out on Route 28 and came back down South Broadway and back over the Middle bridge via Merrimack Street with a final loop around the restaurant. It was pretty flat with two minor hills and a nice downhill on Route 28 at the now defunct Nassar Ford. Well,enough about the course and lets get to the race.

It was a small field (117 runners) and with all the other racing going on, the field was pretty slim. I decided to take it out with some effort and hit the mile in 5:15. I was all alone and just kept form and hit two miles in 10:50. As I approached mile 3 (16:47), it was getting very windy and it slowed me down a bit especially as I crossed the bridge for the second time. I wanted to break 22:00 but the quick first mile and the wind determined otherwise as I finished in an over 40 PR of 22:29.

Last two weeks

Week ending 10/18/09

M - 30 min easy (4.0) miles

T - 30 min easy (4.0) miles

W - 5 miles in 37:30

Th - 8.4 miles in 1:06

F - off

Sat - off

Sun - 17.34 in 1:58:34 DNF Baystate Marathon

Week ending 10/25/09

M - 8.5 miles in 1:03 felt great...go figure

T - 7.5 in 1:09:09 SLOW

W - 6 miles in AM (45 min) 3.5 miles PM

Th - 8 miles in 1:00:00

Fr - 8 miles in 1:01:00 HILLS

Sat - off

Sun - 11.5 in 1:26:13

Bay State Marathon (USATF-NE Championships) DNF

I debated overnight whether or not to post about this race. The fact of the matter is that I gave it everything I had. It was not enough. No one wants to enter a race and not finish. I don't have many in my career. I can think of one in college (an outdoor 5k) when I had a foot injury and once I knew I was off pace for NCAA qualifying I stepped off the track. That would be my last race as a collegiate runner. Not a good way to end a racing career.

My goal for the marathon was to run with DD and see if I could break 3 hours. Both of us entered the race with about the same amount of miles on our legs since our time off due to injuries. I would say that I even had a few more longer runs than he since I had a 2 hour run w/ JJ and one day of 18 (12 in AM/ 6 in PM). His longest run was 60 minutes. Not a good formula for marathon racing. At any rate, I was entered so therefore I will compete.

I could tell from the start that I was low in the tank and it was going to be a long day if things didn't improve as we went along. But we (along with Jeremy Huckins - CMS aka "Huck") started clicking off mile after mile on pace and at times I was feeling pretty good. At about 8 miles (just as we crossed the Tyngsborough Bridge) I had to stop to take a leak. This never occurs in any other race. It has now happened twice at Baystate (2008). It isn't unusual for any runner to have to go it just seems strange that during a race it comes out of nowhere. Well, after stopping I started running with Mike Toomey (UMass Lowell AllAmerica) and tried to run relaxed and concentrate on getting back to DD. My legs were not feeling good as early cramping was taking place. At every water stop I would take both water and Gatorade which seemed to help. Some point between 9-10 "Huck" popped out of the woods after a pee break and we were again together. He asked if I was planning on gapping DD now or later. I told him to go if he wanted to and that I wanted to get back little by little (if possible).

At about 12 miles Toomey got ahead and joined the DD pack. I could see the pack and actually was feeling better as we went over the Rourke bridge and approached halfway. Coming off the bridge, Dave Kazanzian (Whirlaway founder) offered me water and a gel which was helpful and I hit half in 1:29:40. I was back on pace and looking straight ahead to the DD pack. It took me to mile 15 to get back but I think I should of held back more and conserve some energy because the effort took its toll on my legs. They were cramping and every stride on my right leg cause severe pain up through the hip and around to the back. It was very uncomfortable and I was beginning to think it might be wise to cash in for the day. At mile 16 water stop I took water and Gatorade again but was beginning to lose contact with the group. I hung in until mile 17 and things were getting pretty ugly so I stopped for good about 17.34 miles in (1:58:30).

Thankfully, Frank Corsaro (husband of Nancy - Whirlaway) was out supporting his wife and he gave me a ride in to the finish. I would of been in trouble if not for his help. I was getting cold and shivering pretty badly.

In closing, I would like to congratulate all of the CMS runners on their outstanding performances. Justin Fyffe, Andy McCarron, Scott Leslie, JJ, Kevin T, Dan V, DD just to a name a few. Way to go on earning the New England Championship.

Week ending 10/11/09

After racing on Sunday (8k XC) I felt surprisingly geared up to increase my mileage for some last minute cramming for Baystate. I have to admit I am unprepared but, given the circumstances, I feel my fitness is pretty good. I was able to get in another race on Sunday (Bobby Bell 5m) and reach my highest weekly (64.5m) and daily(18m) total in quite some time. These are my weekly totals for the past 12 weeks: 49/33/45/48.5/56.4/50.2/53.6/46.5/52.5/64.5

Here is the week in review:

M 5th 10 miles on roads in 1:12:24

T 6th 10.5 miles on roads in 1:17:40

W 7th 4.75 in 41:21 3.75 in 28:34

TH 8th No run

Fr 9th 12 miles with JJ in 1:30:26 Windham rail trail

6 miles in 45:00 w/ DD, JJ, TiVO, and DV Winni Kinni

Sat 10th 60:00 easy run on river trails w/ TiVO

Sun 11th 22:00 (2.5) warmup w/MQ

5 mile race in 28:16

2.o easy warmdown w/ MQ and TiVO

This week will be low mileage and lots of rest (hopefully).

Baystate next Sunday.

23rd Annual Bobby Bell 5 mile Road Race (Haverhill MA)

Sunday morning I made my way over to Haverhill, MA to race the 23rd annual Bobby Bell 5 mile road race. Organized years ago by race director David "Icky" Labrode in response to the all women Bonnie Bell mini marathon (now Tufts 10k), it features good old fashioned New England bar/pub style atmosphere and a road race that offers a prize for gender based handicapping. I met up with brother Michael and we registered together then set off for a 22 minute warmup. We ran the first mile + of the course and got a feel for the stiff wind that was coming off the Merrimack River. Temperatrures in the 50's and no rain meant nice racing conditions sans the wind.

I got on my Loco Banditos and jogged to the starting line where I met up with Tim Van Orden, who is house sitting for DD. Tim mentioned he wasn't racing but was interested in running a couple of quick miles for training purposes. After a couple of light strides, I positioned myself up front and got off good but was reluctant to take it out right away so I settled in a pack of about 6-7 which was led by Whirlaway's Chris Spinney. It wasn't long aftr the first 1/4 mile when I decided to take the lead and see what happened. I felt okay, not great, as a matter of fact I felt awful, but I managed to keep tempo and was quickly joined by Kiernon Tumbleton, Michael Quintal and TiVO (who was running in full sweats).

MQ looked good as did TiVO and KT. The time at the mile was given to us as 5:15 but my Garmin had my first mile as 5:31. There must of been some sort of discrepancy because we hit mile 2 in 11:25 and even with the hills after mile 1 and the wind there is no way I ran 6:10. I think 5:31 was more like it. I started to lose contact with eventual winner KT at about the mile and hung with brother MQ until mile 3 (TiVO dropped back after mile 1 1/4). We hit mile 3 together in 17:12 and I looked up and we were about 25 seconds behinfd KT. Just as he made his way onto N. Broadway he grabbed for his right hamstring and I told MQ he should try to go get him. I think both of us were content with our position and pace and we just labored on to a flat mile 4 in 22:53. Once you hit Rt 97 there is a long downhill to Lafeyette Square and you can really make up some time as you head downtown to the finish. I remember telling myself to maintain and get in without incident. I looked ahead and focused on MQ and brought it in for a 3rd place 28:16. This marks the first time MQ has officially beat me in any race. I knew the day would eventually come and I am relieved that it happened. MQ,congratulations!

Results.