Week ending 8/30/09

First full week of running only (except for 1 half hour spin on the bike). Ran 6 days for a total of 48.5 miles. One visit to the track to work on some "speed". At this point there is no speed available, but down the road there is a possibility. Just got to keep putting on miles and hope for the best.

M 24th Ran 8 miles in 1:00:41 midday heat. Cycled for 30 minutes in evening in my basement watching Sox game.

T 25th Ran 7.5 in 53:09. Another scorcher.

W 26th Ran 8 miles in 1:00:09. Hot again.

Th 27th 27 minute run to NAMS track. Ran 6 x 200 w/200 jog. Hit 200 in about 38 seconds. Rest was about 1 minute.

27 min run cooldown. 9 total miles.

F 28th No workout.

Sat 29th Ran 9 miles in rain on roads of Andover and Lawrence. 1:04:01.

Su 30th Ran 7 easy miles in 1:00:04 Burdett style.

Long Road Back - EagleTribune.com, North Andover, MA

Long Road Back - EagleTribune.com, North Andover, MA

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Week ending 8/23/09

This week I had less trouble with the foot, managed to get above 40 miles (with two days off) and even snuck in my first race since June 28th. Picture at right is at Saunders 10k with my son, Giovanni.

Monday 8/17/09 DAY OFF

Tuesday 8/18/09 PM 1:00:00 water run w/ MQ followed by 45 minute run (6.5 mi)

Wed 8/19/09 1 hour run on grass (7 easy mi)

Thur 8/20/09 AM 5.5 miles in 45 minutes PM 2.5 mi warmup 10k race in 36:55

Fri 8/21/09 DAY OFF

Sat 8/22/09 4 easy in 30:23 w/ MQ followed by 1:07:00 water run w/ DD &

MQ followed by 3 miles in 26:30 w/ DD

Sun 8/23/09 1:18:00 water run w/DD followed by 52:40 run (1st 26 min w/DD)

No sunset on this career - NewburyportNews.com, Newburyport, MA

No sunset on this career - NewburyportNews.com, Newburyport, MA

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2009 Saunders at Rye 10k

Monica, myself and our two youngest boys (Giovanni and Julian) headed up to Rye, NH where I raced the 33rd edition of the Saunders at Rye 10k. In all my years of racing I never raced this event but decided today at 11:50 AM to make a call to the race director and they allowed me to enter via phone. This would be my first race since late June (Cranmore Hill Climb) so I was a bit anxious. On top of not racing since Cranmore and only putting in weeks of cross-training, with limited road mileage, (I actually ran 5.5 miles in the morning so I wasn't exactly fresh), I did not know what to expect. The 2.5 mile warmup with Double J, New Balance -Boston's Kevin Alliete (2008 Saunders winner), Patrick Ard, Seth Williams and Chris Mahoney (all Whirlaway) seemed easy but, right after finishing I was beginning to wonder if racing tonight was a good decision. It was hot and I felt tired but I had entered so there was no looking back.

Double J was well informed on the race course having raced it last year and covering the course twice Wednesday night in training mode, so he filled me in on the course which was basically flat to downhill first mile with short rolling hills up to mile 3 which featured a large downhill that lead to an uphill to the 5k mark and after that it was flat to downhill with a beautiful view of the Atlantic for the final 1.5 miles. My goal for the race was 36:00 and knew that I had to hit 5:50 pace so I really paid attention to the Garmin once the gun went off. I felt good and really enjoyed being in a race environment after such a long layoff. The foot was responding well in the Loco Banditos as I tried to relax

early on and not get ahead of myself. I hit the first mile in 5:46 and was probably in about 28th place. I felt good and started to feel better as we went up a small incline that led to the 2nd mile which I hit in about 11:35. My mission was to pick off as many runners ahead of me as possible and not kill myself in the process. I hit 3 miles in about 17:50 and the 5k in about 18:36. I was passing people and feeling more confident as the race went on. I did start to feel a bit of fatigue around 4 miles (23:30) and fought through until 5 miles (29:30) when we hit 1A (beach route) and I just tried to maintain form and hold my position all the way in. One runner passed me at 6 miles and I tried to go with him but I had nothing left. Finished in 15th place in 36:55 (2nd master).

Article on race Seacoastonline.com

Week ending 8/16/09

Monday 8/10/09 Day off

Tuesday 8/11/09 Day off

Wednesday 8/12/09 AM 3.5 miles on roads in 33:26

PM 2.5 miles in 25:00 JOG

15 miles cycling in 45:45

Thursday 8/13/09 AM 5.2 miles in 40:00 (7:42 pace)

PM 4.0 miles in 28:41 (7:10 pace)

9.0 miles cycling in 30:23

Friday 8/14/09 AM 7.75 miles on grass in 1:00:06

PM 1 hour aqua run at Stiles w/ MQ

Saturday 8/15/09 AM 3 easy miles in 23:13

1:07:00 aqua run at Stiles w/ MQ & DD

PM 12.5 miles cycling in 37:11

Sunday 8/16/09 AM 18.0 miles cycling in 1:01:00

PM 5.2 miles on roads in 36:00 ( last 2.6 at 5:58 pace)

It was a decent week considering I took two days off. 13 total workouts for a total time of 9:00:45. Ran 31.2 miles in 4:06:26, cycled 54.5 miles in 2:54:19 and aqua ran 2:08:00. My foot is feeling alright but could be better. I ordered a night splint to see if it will improve the pain factor. I also ordered some new shoes (Saucony Omni 7) and some sandals that are supposed to help with bone spurs and plantar fasciitis.

Week ending 8/9/09

This week I worked out everyday even doubling on five days. The total time I worked out was 12:41:34 which must be a personal record for an entire week even when I was training during any racing season. I also water ran a total of 7 hours which included the 3 hour run on Sunday. Both of these represent personal records for this new discipline. No cycling this week but I might substitute cycling for water running this coming week. All things considered , I feel pleased with the workouts and very encouraged that I can begin to handle some running on both roads and trails.

8/3/09 AM 1 hour water swim Stiles pond w/ DD

8/4/09 AM 6 miles in 45:00 roads

PM 1:01:39 water run w/ MQ

8/5/09 AM 6 miles in 45:00 roads

PM 6 miles in 48:00 River trails

8/6/09 AM 7 miles in 57:30 roads/grass

PM 4 miles in 34:30 River trails

8/7/09 PM 1:02:52 water run w/ MQ Stiles pond

8/8/09 AM 1:01:41 water run Stiles pond w/ MQ & DD

PM 7.4 miles in 58:12 roads

8/9/09 AM 3:01:44 water run Stiles pond w/ MQ & DD

PM 5.6 miles in 45:23 roads

42.0 miles running

7 hours water running

Another Double

7:00 AM Ran same course as yesterday which is about 6 miles in 45:00

5:15 PM Ran 24 minutes out from Merrimack River course and took me 24 minutes back to parking lot for a total of 6

miles. Foot feels ok especially after icing it tonight. I am happy with the progress and hope to keep putting

on more miles.

Daily Double and a Zombie poll

Set out for an early morning run and managed a steady 6 miler in 45:00. Felt surprisingly strong and the foot responded quite well as I took it easy on the uphills and downhills. In the early evening MQ and I water ran 1:01:39 at Stiles Pond. Good way to end the day.

After all the recent zombie talk with DD and the possibility that they may exist around Stiles Pond, I thought it might be fun to see who is a fan of The Zombies. Check out these albums and see if you have a favorite and comment if you wish.

My personal favorite is "Tell Her No" off the album Best of The Zombies. I have a feeling this may not be as controversial as my recent rant but I hope Double J responds because I know he is a big fan of music.

Zombies - Tell Her No Jan 4, 2008 - 02:04 Zombies on US TV

Week ending 8/2/09

I started out this week with the intention of increasing my actual "running miles" along with the continuation of water "running" and mixing in a bit of cycling to satisfy my hunger for exercise. My mid week rant was not meant to splinter any relationships with anyone so anyone who became upset shouldn't take it to heart. Just don't ever tell me a race is equal to a workout. Believe me when I say it, I am dying to jump into a race and give all I got but, for now here is my past week of workouts:

M 7/27/09 5:05 PM 6.44 miles at Lawrence reservoir on grass 0:52:00

T 7/28/09 4:30 AM Water run with DD & MQ at Stiles Pond 1:01:01

W 7/29/09 6:30 AM 3.5 miles on Salem/Derry roads 0:30:22

12:00 PM 3.75 miles grass run- Lawrence 0:30:2 2 7:00 PM 13.0 mile spin on Bianchi 0:42:00

Th 7/30/09 4:30 AM Water run with DD at Stiles Pond 1:00:10

5:45 PM 4.0 miles on grass - Lawrence 0:32:00

F 7/31/09 Day off

Sa 8/1/09 7:30 AM Water run w/ MQ and DD at Stiles 1:32:47

7:00 PM spin for 12min/run 1.66 miles in 13:30/

spin for 16 min 0:41:30

Su 8/2/09 6:30 AM Water run w/ MQ and DD - Stiles

out and back 2:06:00

3:45 PM Spin on Bianchi - 17.5 miles 0:56:20

More of the same next week. Hopefully.