Sunday, June 28, 2009

Week Ending 06/28/09

Monday 06/22/09
     Day off 

Tuesday 06/23/09
     7:00 AM  45:00 spin on bike (12.5 miles)
   11:00 AM   Easy 7 mile run in 52:44 ran on grass and hills of cemetery
     6:00 PM   45:00 spin very hard (15 miles)

Wednesday 06/24/09
     10:30 AM  Easy 7 mile run in 57:25

Thursday 06/25/09
     11:00 AM Hot Dog Hill course (9.5 miles) in 1:12:30
     6:00 PM   30:22 spin on Bianchi (9 miles) easy

Friday 06/26/09
     6:15 PM  25 min easy spin on bike (8.0 miles)
     6:42 PM  6 mile run in 55:57 shakeout but incorporated 8 x 20/40 and 2 x 1:00 (sub 6 min)
                       concentrating on relaxation and form

Saturday 06/27/09
     5:15 PM   Easy 30:22 spin on Bianchi (7.0 miles)
     5:46 PM   Easy 25:00 (2.25 miles) barefoot on grass
Sunday 06/28/09  
     8:15 AM  25:00 warmup (3.0 miles) before Mount Cranmore Hill Climb (US Mountain                                  Championships)
     9:00 AM  11k in 1:01:08 39th place overall/2nd 45-49 behind David Dunham/Master's US                             team champion
     10:30 AM  26:00 cooldown (2.5 miles)
Weekly Totals   44.1 miles run
                             51.5 miles cycled
                              1 race 11k mountain race in 1:01:08 (very difficult)
                               1 PT session (Friday)  bone spur is improving but needs attention

Monday, June 22, 2009

Week ending 6/21/09

Week ending 6/21/09

Mon 6/15   11:00 AM  5.2 miles easy (41:30) got chased by dog out of cemetery

Tue 6/16     9:00 AM Biked 15 minutes for warm up (3.5 miles) PT treatment
                     6:00 PM  7.6 miles in 58:00 (7:38 pace) 6 x 20/40 pickups

Wed 6/17    6:00 PM 3.02 in 27:59 (9:16 pace) easy

Thur 6/18   Day off

Fri 6/19       8:00 AM  Biked for 30:22 (very easy)
                      8:30 AM  Ran barefoot in grass for 30:22 (3 miles easy)

Sat 6/20      9:15 AM warm up at Mt. Washington
                     10:00 AM 7.6 miles Mt. Washington in 1:14:26
                     11:30 AM  7.6 miles down Mt. Washington in 1:05:00

Sun 6/21     8:00 AM 7.2 miles in 1:00:05 in Experimental Forest, NH

Totals       Run 44.2 miles
                  Bike 11.5 miles

Possible Mt. Washington splits taking Michael Woodman's splits.  I was ahead of Michael for the first 1/2 by about 10 seconds and he finished the race in 1:14:05 - 21 seconds ahead of me.

           MW                            DQ
.9      7:38                              7:15
1.9    9:21         16:59           9:22          16:37
2.9     9:48       26:47          9:48          26:25
3.8     8:59       35:46          9:09          35:34
3.9       :56        36:42          1:08          36:42
4.9    10:31       47:13          10:31          47:13
 5.9   10:25       57:38         10:25          57:38
 6.9   10:08   1:07:46        10:18        1:07:56
 7.6      6:21    1:14:04        6:30         1:14:26

Sunday, June 21, 2009

49th Annual Mount Washington Road Race 2009

     Saturday morning,  June 2oth 2009,  I competed in the 49th annual Mount Washington road race (7.6 miles) up the auto road in Pinkham Notch, NH.  This was my 3rd official attempt at this race and having run in the US Championship edition last year, I knew I was in for a serious test of both will power and endurance.  My goals for the race were sub 1:12:00 and top 30 overall.  Based on my time and place from last year (1:15:28/51st overall), I thought these were reasonable goals for me, but I also had to consider that with my current foot injury and inconsistent training (on top of the fact that Mt.  Washington is probably the most unique race in that predictions can be dicey due to weather and the fact that mountain racing can be unforgiving if one's race strategy is incorrectly implemented) anything could happen.
   After a 20 minute (2+miles) warm up with CMS teammates among many others, including 7 time winner Bob (HodgieSan) Hodge,  I donned on an old CMS singlet once worn by 3 time Mt. Washington winner Dave (double d) Dunham  which Jim (double J) Johnson let me borrow and laced up my Loco Banditos and headed to the starting line.  I wasn't feeling great with all the built up anxiety from the last month of cross training.  Honestly, I was trying to relax but just couldn't help but remember how painful last year's race was for me when at 4 miles my quads tightened up and every climb was so difficult that walking was required.  This year,  I wanted to remain relaxed and stay within myself and concentrate on smooth, short strides and avoid any quick spurts and deny myself the desire to make any unnecessary moves that would take energy away which would put me in early trouble.  Once you are in trouble at Mt. Washington, there is no escape.  Above all, I wanted to finish strong and avoid walking any part of the race.
     As I grabbed a 3rd row position I was right next to CMS teammate, Tim Mahoney and fellow NH resident Ernest Brake.  These were two runners I had finished close to last year so I figured it would be good to hang with them early on and see how things developed.  As the cannon sounded, I felt better and just tried to avoid any trouble crossing the bridge and looked ahead as the leaders took off.  The first 1/4 mile at Mt. Washington is flat to downhill and you could easily forget you are about to attack the largest peak (6,288 feet) in the Northeast section of the US.  But, once you hit the first incline, this quickly changes as you go from running 5:50 pace to 7:15 pace at the bat of an eye.  As the field slowed down with the first incline,  I could see the leaders pulling away and a second pack beginning to form.  I would say I was in about 50th position and went through mile 1 at 7:50.  I was feeling good and was running alongside George (GZ) Zack from Boulder, CO and Tim Mahoney for about the first 2 miles. (Note: I don't have accurate splits as I reset my watch accidentally on the descent down.)
I think I ran mile 2 in about 9:42 so that would mean my time was about 17:32.  I remember mile 3 put me at average pace of 9:11 so I think I hit 3 in 27:33.  I was feeling good sticking to my race plan of steady and smooth strides with no foolish moves and was picking off runners as they slowed.  That is how it happens at this race.   I had hydrated myself well before the race with coconut water and regular water so the humidity was not affecting me like I think it was everyone else.  I took water at mile 2 but not too much.  My breathing was in a good rhythm and my legs were handling the climbs very well.  I maintained my position for most of the 3rd mile to halfway (3.8) which I hit in about 35 minutes.  At halfway I ate a vanilla gel and took some water and just maintained my form and concentrated on the runners ahead of me.  One runner passed me at this point (51year old fromUtah) but I resisted the urge to go with him telling myself to run your own race and don't get caught up in trying to challenge every runner that may pass.  Mile 4 (37:44)  became interesting because the visibilty was about 25 yards at the most.  In some ways this was good and in some ways this was bad.  The positive aspect of the dense fog was that you did not too caught up in the climbs that were ahead and strictly concentrated on the one at hand.  Small steps over a large mountain.  On the other hand, the fog did not allow you to see your entire competition or on the occasion you wanted to see what lay ahead for you, you simply couldn't.
    At about mile 5 (48:44), I was met up with former UMass Lowell teammate and current CMS teammate,  Michael Woodman.  I was pleased to see it was a familiar face and we greeted each other and proceeded to run the next 1.5 miles together.  It was awesome to run with Woody.  He was looking strong and I was trying to hang in there.  I think we hit mile 6 in about 58:30.    I would say he helped me more than I helped him for at about 6.5 miles at the switchback, I felt for the first time the sensation in my quads similar to last year.  The climb knocked me back a bit and Woody gapped me by about 10 seconds.  I tried to maintain contact and hang in there with every climb.  At about mile 7 (1:08:30), I was catching a couple of runners and passed them and knew the finish line was very close. 
      I love the finish at Mt. Washington because it offers everything from energetic crowds to the  natural beauty of the mountain.   This year, with all the fog in the early miles, the summit was clear and sunny.  To the left of the summit the clouds were surrounding the mountain and it looked like you could jump right out on them.  I guess I get pretty emotional towards the end of long races which I am not ashamed to say happened this year.  Maybe its just a sign of getting older and the strain of a difficult race.   I was focusing on "the wall" as I knew it was around the final turn.  The crowds were helpful and offering encouragement every last step.  I kept looking at my watch and knew I had a good chance to break double d's prediction time for me of 1:14:30.  I would, however,  have to bust it up "the wall" which I did finishing in a sprint and crossing the line at 1:14:26.  The effort took its toll on me as I buckled to my knees and was in a serious hyperventilation mode.  The exhaustion made me weep like a baby but I think a lot of it was in the satisfaction of finishing in a PR.  (33rd overall/32nd male/11th master/4th 45-49 age group/12th CMS member/5th masters member in new course record/5th New Hampshire resident/ no walking)

Complete results on www\

Notes:  Just want to thank Jim Johnson, the lovely and talented Kristin Wainwright and John Healy for the ride up and company to the Attitash condo and for Jim for having my bag safely delivered to the summit of the mountain.
Another thank you to Dave Dunham  and his wife Cathy for their hospitality at the condo and for bringing me back home safely to my house Sunday.
Congratulations to all CMS runners who participated in the race.  A particular congrats to CMS master's teammate Francis Burdett for the performance of the weekend in finishing 10th overall in a 7 min PR of 1:06:39.
George Zack it was great meeting you and sharing stories of life during our run down!  Good luck at Pat's Peak!
Thank you to Monica and the kids for putting up with dad during all the training.  I love you.
And Michael Q, thanks for taking care of business while I was away.  Your running the 50th next year!

Sunday, June 14, 2009

Week ending 6/14/09

Another week of cross-training (cycling and running) with no racing. I would have liked to have raced in Northfield for the New England Trail Championship or the Market Squares 10k or any other 5k/5mile race on Sunday but family obligations and more graduation/birthday festivities at the homestead curtailed any serious chances, so I have to head to Mt. Washington on Saturday the 20th with one less race but my training is improving even though the bone spur has me still going through PT and limiting my training to a day to day approach.

Monday 6/8/09
7:00 AM 21 minute spin (6 miles)
10:15 AM 9.33 miles in 1:12:30 (7:47 pace) on hilly terrain of Tower Hill plus several loops in cemetary

Tuesday 6/9/09 Day off No workout

Wednesday 6/10/09
7:30 AM 6.2 miles in 44:26 (7:10 pace) with 6 x 20 second strides with 40 second recovery last 1.25 miles
10:15 AM Physical therapy session at Pinnacle PT in Plaistow, NH
9:00 PM 2 miles easy run (17:00)

Thursday 6/11/09
8:00 AM 30 minute spin on Bianchi (8.5 miles)
12:00 PM 7.6 miles in 57:45 (7:36 pace) Tower Hill

Friday 6/12/09
5:00 PM 7.6 miles in 1:08:07 very slow run out and back to Derry rail trail. Felt like absolute garbage.

Saturday 6/13/09
8:00 AM 30:22 spin (10 miles)
No other workout as we hosted our daughter Elizabeth's high school graduation/18th birthday party. Great time!

Sunday 6/14/09
11:30 AM 1:00:17 (19.6 miles) spin on Bianchi in my garage. It was an excellent spin as I sweat a few beers out from the previous evening.
12:32 PM 2.4 miles barefoot on wet grass in my backyard (24:15) not fast, but I really enjoy the benefits of the soft surface.
6:00 PM  5.2 miles in 41:34 easy

Totals for week:
40.3 miles run
29.5 miles on bike

Notes: The foot as of Sunday is still quite bothersome but I am paying a lot of attention to it (i.e. PT (next week 2 sessions), stretching, icing, ibuprofren, soft surface whenever possible, and the likely day off). I would say I am running at about 75% which means I can't run everyday pain-free. The workouts are generally quite good and the spinning on the bike is always well above 110 rpm (revolutions per minute) and is always done in the small ring. It should be noted that I do not ever get out of the saddle because I don't want to add any pressure on my foot. After every ride, my foot is almost at 80% and the following run usually is less pain free. In other words, I feel the cross-training is a personal benefit and offers excellant positive psychological reinforcement.

Sunday, June 7, 2009

Street Legal

Sunday 10:30 AM 7.6 miles roads in 54:52 followed by 19:00 barefoot grass run (1.4 miles) 9.0 total miles

This morning, I had no foot complications whatsoever which allowed me to hit the roads for a pretty steady run up Gulf Rd in Derry out to the Rail Trail off Island Pond Rd. Turned around after 3.8 miles in 28:14 and came home in 26:38. I wore some old NB900's which offer a great deal of support and allowed me to push off my left foot in a normal position. I think the grass running is doing wonders for the bone spur. After the road effort, just jogged in the backyard to make it an even 9.0 miles.

TOTAL FOR WEEK (3 days off)

Run 33.2 miles
Bike 29.5 miles

Saturday, June 6, 2009

A little bit of Sean Kelly and Eamonn Coughlan

7:30 AM 4 miles on roads in 33:29 not fast just got some miles on the legs

5:30 PM 50:30 spin on Bianchi followed by 20 barefoot run on grass (2.10 miles)

Friday turned out to be a no workout day but I did get to the doctor's office and was diagnosed with a sinus infection so I was prescribed a 5 day dose of zpac to rid my body of the crap that has wiped me out for the past week. I also picked the xray report on my left foot which indicates Achilles Calcaneal Spur. The doctor has recommended PT with Mass General in Boston. I told him I was still running and planning on running up Mt. Washington in 2 weeks and he just handed me the phone # and said to call them. I will contact them next week, but still plan on "training" through to the race on the 20th.

Saturday I got up and ran an easy 4 before work. After work I arrived home to an empty house as my wife had taken the kids to Cobbet's Pond, so it opened up a window to get on the bike and do a fairly hard spin for 50:30. About midway through I did my best Sean Kelly impersonation and did 2 x 30/60/90 with an equal rest in between 30 seconds for 30 and so on. This got the heartrate up to about 160 and my legs were getting heavy keeping it in the little ring the entire spin and maintaining my rpm well above 110. Good stuff.

After a quick ZICO mango coconut water I ran barefoot for 20 minutes in the backyard covering 2.1 miles. This is my way of putting on more miles but not pounding the pavement. It also gives me a chance to dream of racing indoors like the old Chairman of the Boards, Irish Eamonn Coughlan as the turns around the swingset are pretty tight.

More to come. Later.

PS Best of luck to all competing at the Rhody 5k. I wish I were.

Thursday, June 4, 2009

Midnight OIl

8:00 AM  40 minutes spin on Bianchi listening to Beds are Burning among many other 80's hits on my Ipod.  20 minutes barefoot running in back yard (2 miles).  Good morning workout.  I read somewhere that morning workouts regulate your metabolism and improve all areas of health and fitness.  More to come.  Later.

4:00 PM 7.6 miles on roads in 62:42.   Not too fast but course is a bit hilly as it covers portions of Derry NH 16 miler.

Wednesday, June 3, 2009

First blog entry of my life

Okay, so Double J puts it out to the entire world that he is waiting for my blog and here it is. Believe me, I don't know what to expect or even know how often you will see an entry,  but I figured that since today is my birthday (46 years young) I should start now.  My wife took me and our four children out to celebrate my birthday so no workout for today.  No big deal due to the fact that I have been sick since Pack Monadnock and could use a little rest.  Also, I am nursing a sore left foot (bone spur) and the running has slowed for the last 8 weeks.  I am still planning on running Mount Washington on June 20th.  Tomorrow I plan on an early spin on the bike, weather permitting.  Later.