Friday, December 31, 2010

2010 in review and 2011 running goals

Basically, I am pleased with the results from 2010 as I managed a few good efforts even though I was banged up a bit which forced me to stop running for 2 straight months (July/August). I didn't PR at any distance except the Bedford 12k in 41:27 (1st time race at this distance) but my New Bedford 1/2 marathon and Mount Washington races produced near PR times in difficult conditions. After cycling to overcome the summer leg issues, I feel like my current fitness is comparable to early Spring 2010. Since September, I have built up my mileage and every run has been a great experience. I have built up my mileage to handle 60+ weeks. I was able to race near PR's at 5k (16:48), 8k XC (Mayor's Cup) in 28:10, 10k XC (Club Nationals in 35:38) and 10 miles (58:42).

2011 Goals:

Remain injury-free
Run consistently and increase mileage (daily/weekly/monthly and annual)
PR at every classic distance (1 mile/5k/8k/5 mile/10k/15k/10 mile/1/2 marathon/20k/30k/marathon)
Score consistently for CMS masters team in all competitions (Grand Prix/US Championships)
PR at Mount Washington
Medal at Cranmore
Return to Club XC Nationals and finish in top 15 overall


Friday 12/31/10

AM Same course as yesterday but a bit slower as I hit the turn around at the top of Drew Rd in 37:12 and finished up in 33:13. 9 miles/70:25. On my way in, about 2 miles to go a group of runners ran by on their way to running the 16 mile Prep course. I may run that race.

Thursday, December 30, 2010

Thursday 12/30/10

AM 65 minute run out to end of Drew Rd (33 minutes) and back (32 minutes). 9 miles.

Wednesday, December 29, 2010

Wednesday 12/29/10

AM Ran the same loop as XMas morning but in reverse. This has a hillier beginning and has nice rolling hills during the middle miles. I ran very strong and felt great. It may be a tad shy of 9 miles as I ran the course in 58:00. Solid 8.5 if not 9 even.

Tuesday, December 28, 2010

Tuesday 12/28/10

It is 9:05 PM and I still have not run yet and my consecutive day streak (currently 67 straight days - minimum 3 miles) is in jeopardy. If I got off the computer and got dressed then something might happen but I am not feeling it right now. I will have to start a new streak tomorrow. 0 miles.

Monday, December 27, 2010

Monday 12/27/10

PM Lots of shoveling and snow-related activities around the house (basically being a lazy ass) but snuck out for 5 miles in 37:56 using the Yaktrax.

Sunday, December 26, 2010

Sunday 12/26/10

AM 12.4 miles in 1:29:27 out and back to Atkinson Country Club turning around at 10k (45 minutes). Felt awful at times and strong at times. Go figure. 66 days straight. 65 miles for the week.

Saturday, December 25, 2010

Christmas 12/25/10

AM I ran solo after the usual Christmas activities (Eve party/gifts/etc). Felt great out there as I covered about 9 miles in a smooth 1:01:06. Island Pond Road to Gulf loop. The following is my 12 Images of Christmas as observed during my run:

12 vehicles on the road
11 were pickup trucks
10 people were talking on their cell phones
9 ranch style houses
8 still had their lights on
7 cows were grazing
6 empty Labatt's cans
5 dogs were barking
4 cardinals were flying
3 snowmen dancing on a flag
2 pumpkins in the woods
and 1 Dale Earnhardt mudflap

Friday, December 24, 2010

Friday 12/24/10

AM 73 minute run with JJ, MQ, DV and Andy K. Bradford/Winni loop. Turned my left ankle and it hampered me a bit in the trails but felt good once we hit the roads. 10 (?) miles.

Thursday, December 23, 2010

Thursday 12/23/10

AM 66:08 progression run 1st 1/4 18:53 half 16:07 (35 minutes) turned around and did same course in reverse next 1/4 15:44 then final 1/4 15:23. Not sure of the distance. Probably a solid 9-9.5 miles. The first and last 1/4 are probably longer than the mid 1/4's because the effort was much more intense at the end of the run. On each section there is both uphill and downhill. Good effort.

Wednesday, December 22, 2010

Wednesday 12/22/10

AM Steady 67:26 (out in 35/back in 32:26). Calling it 9.5 miles. The first half offers more climbing so on the return trip there is some downhill benefit. I took splits at what I believe to be
1/4 of the route (17:55) , 1/2 way (17:05/35:00) at 3/4 of the route (16:30/51:30) and final 1/4 (15;56/67:26).

Tuesday, December 21, 2010

Tuesday 12/21/10

AM Yaktrak run out to Derry rail trail. Turned around after 35 minutes and made it back in 31 then jogged for :45 to the house. Total time was 66:45. Not very fast so the run was about 8.5 miles. Roads were okay but I stayed on the left shoulder and trudged through slushy snow.

Monday, December 20, 2010

Monday 12/20/10

AM 6 miles in 44:00.

Sunday, December 19, 2010

Sunday 12/19/10

AM Another large group run but today was at the River trail in Andover. DV, JJ and MQ met at 7AM and DD, myself, Pat A, & brothers Healy started out at 730AM as the early trio ran 4 miles. Pims met up with us at the large field and we ran the "10" mile course plus added another 2 orienteering-type miles to make it 12 miles. Quick at times. 1:29:38. 62 miles for the week.

Saturday, December 18, 2010

Saturday 12/18/10

AM Large group from Winnikenni (Petey, Dave L, Ken T, DD, JJ, DV MQ and myself then Mark K for final 5 miles). 13 total in 1:34. Some dbag at Dunkin's gave me shite after I "almost" drove into his truck. After an attempted apology, he threatened to "run me over". So I told him to f off and called him a fat ass. Southern NH hillbilly.

Friday, December 17, 2010

Friday 12/17/10

AM 8 miles in 57:57.

Thursday, December 16, 2010

Thursday 12/16/10

AM 10 miles in 71:30. Started out at 7's and maintained it the entire way as I created a new loop which covers mile 7 (reverse) and 4-7 of the Derry Prep course. Hilly. I am calling it the Derry Prep 10.

Wednesday, December 15, 2010

Monday 12/13/10- Wednesday 12/15/10

Monday 12/13/10 Another easy run as my left hammy is feeling Saturday's race. 3 miles in 25 minutes.

Tuesday 12/14/10 First run over 3 miles since Saturday. Feeling better. 54 minutes (7.5 miles)

Wednesday 12/15/10 Cold as ice. One hour run (Drew Rd loop backwards) 8.5 miles.

Sunday, December 12, 2010

Sunday 12/12/10

PM 25 minute run (3 miles) in rain during half time of Patriots blowout of the Bears. Felt completely horrible (stiff/sore/tired) but I am happy to feel this way today because I know I ran as hard as I could yesterday. 49 mile week

2010 USATF Club XC Championships Charlotte NC








Event: USATF Club XC Championship Masters 10k

Site: McAlpine Park Charlotte NC

Distance: 10k trails and grass with a minor hill (3x) and pretty good descent, flat/fast course

CMS masters team: George Adams, Scott Clark, Dave Dunham, Eric Morse, Greg Putnam, myself and Rod Viens

Team placed 13th out of 23 teams.



Going into this race, I was feeling pretty good only wishing I had done a bit of hard track work (repeat miles) but still confident that if I raced smart I could manage something under 36 minutes and possibly get near 35 minutes. During the warmup, I felt okay but not great. Perhaps the pre-race nerves was the reason but the site of all the runners (400 plus in the masters field) help fire me up just enough to get me focused on the race. The team gathered early at the starting line to check in and be officially reviewed by race personnel. We were allowed 5 runners in box 17 and Eric and DD went to an outside box for individuals. After a few easy and relaxed strides, I was ready to go. I had my Innov8 230's on and went sockless.

The starting line was an amazing site as the large group was extended from each end of the wide field. After an unannounced start, the gun went off. I got out good and felt light and sharp. The true studs quickly made there way to the front and I was probably in about 75th place by the mile (5:34). I was able to see Eric, Greg and George up ahead for the first mile. It was pretty tight in the single track but I was trying to cut tangents every chance possible. Our first pass on the only significant hill felt good and the descent went well. As we made our way around the course (which was perfect for spectators), Tim Cox was offering a lot of encouragement and was snapping pictures of us. It was great racing with so many talented masters. At one point, the top 60 year and I were running side by side up the hill. This race was so competititve and deep.

Somewhere between mile 2 and 3 I came upon Greg who had basically stopped and appeared to be in pain. He was holding his side and I figured it was a severe side stitch. As I passed him, I told him to hang in there. He hung in there and finished as our 4th man (35:42). My second mile was 5:42 hitting the mark in 11:16. I was feeling really good and was holding my position but seemed to be closing on George. I made every effort to maintain my pace and actually ran the 3rd mile in 5:36 which put me at 16:53. I missed my 5k split but was feeling strong and ran the 4th mile in 5:44 which put me at 22:37. I was fired up but was actually losing contact with George who had regrouped and would finish 29 seconds ahead of me (35:09). The 5th and 6th miles have been discussed as possibly being long but it was more of a case of me slowing as I covered 5 in 6:07 (hill) and 6 in 5:56 (hill). I ran the final .2 (perhaps short) in 56 putting me at the finish line in 35:38 and 3rd man. I did not see DD the entire race but he was only 6 seconds back in 35:44. Amazing that only Greg separated us. Scott ran a solid 35:53 and Rod was right behind in 36:01. Eric was number one man in 34:26. Just over 90 seconds passed between 1-7. A great team effort. It was a blast!

Saturday 12/11/10

AM 20 minute warmup over XC course*/ 10k race in 35:39/ 20 minute warmdown

* plus strides Total for day 11 miles.


I will try to put together a race report soon.

Friday, December 10, 2010

National XC (Friday 12/10/10)

With tomorrow's Club National XC Championship 10k (Charlotte NC), it sort of takes me back to my only two National Championships XC races while attending ULowell.

1983 (picture above) Racine WI
NCAA Division II 10k
placed 25th overall Team place 3rd
All-America along with Dave Dunham (23rd). At the time, there were only 2 other Lowell runners to earn All-America in XC Bob Hodge (DI 1976) and Vin Fleming (Div 3 Champion 1975).

1984 Meridian MI
NCAA Division II 10k
26th overall (DD placed 12th) Team 8th. I missed All-America by 1/2 of a second getting edged out by Brian Nierstadt of Southern Conneticutt. In those days, it was top 25 to earn AA. There were 2 foreigners in the top 25. With today's standards (excluding foreigners/top 40), I would have earned another All-America status. Oh, well.

30 minute run (4 miles)
21 minutes (3 miles)
7 miles




Thursday, December 9, 2010

Thursday 12/9/10

AM Easy 3 miles. I have run 49 straight days. I have only missed one day since September 30th. That makes 70 days out of 71. Since September 1st, I have only missed 4 days which means I have run 96 out of the last 100 days.

Wednesday, December 8, 2010

Wednesday 12/8/10

AM 3.25 miles in 23 minutes then 6 miles in 43 minutes (included a 5:20 downhill mile Prep 7th mile) and 4 20/40 strides. 9.25 miles.

Tuesday, December 7, 2010

Tuesday 12/7/10

AM Easy 3 miles (25 minutes) then easy 5 miles in 37 minutes. 8 miles.

Monday, December 6, 2010

Monday 12/6/10

AM Very easy 20 minutes (2.5 miles) / Easy 40 minutes (5.0 miles) 7.5 miles

Sunday, December 5, 2010

Sunday 12/5/10

AM 103 minute run solo on roads. 14 miles. 69 miles for week.

Saturday, December 4, 2010

Saturday 12/4/10

AM 9 steady miles in 61 minutes. Felt pretty good.

Friday, December 3, 2010

Friday 12/3/10

AM 30 minutes (4 miles) / 35 minutes (5 miles) 9 miles.

Quite the contrast from yesterday's efforts as I felt strong and quick each run.

Thursday, December 2, 2010

Thursday 12/2/10

AM Two very easy and relaxing runs. I wasn't feeling particularly great this morning, so I just took each run and tried to work on form and relaxation. As the second run ended, I began to feel better and felt like I could have run longer but stopped after 5 miles. 3 miles/ 5 miles. 8 miles.

Wednesday, December 1, 2010

November 2010 (Wed 12/1/10)

November was a productive month with 242 total miles and no days off. Since the 2 months of no running (July/August) Sept, Oct and November have been extremely positive months and I am feeling more motivated and stronger. There is no pain anywhere. This makes training a lot more fun. I hope for it to continue.
I raced three times in November and was pleased with every result: 10 miles (roads) in 58:45/ 5k XC 17:47/ 6k XC 19:33. Next race is 12/11/10 US Club Nationals XC in Charlotte, NC (10k).

Wed AM 30 minutes (4 miles) / 50 minutes (7 miles) 11.0 miles

Tuesday, November 30, 2010

Tuesday 11/30/10

AM Easy hour shakeout run (7.5 miles).

Monday, November 29, 2010

Monday 11/29/10

AM 4 miles in 30 minutes. Going to try to run later this evening.

PM 45 minutes with JJ (6.5 miles) 10.5 miles total


Sunday, November 28, 2010

Sunday 11/27/10

AM 3 mile warmup/ .5 mile strides and jog before race / 3.5 mile race (8th overall in 19:33) / 3 mile warmdown 10.0 miles

Pretty good week with 64.5 miles and two races. Pretty pleased with the ability to recover from Thanksgiving morning race and being able to run competitively on only 2 days rest. Both races were patented battles against teammmate, Dave Dunham. We both should be prepared for our next race, the US Club National XC Championship in NC on 12/11.

Saturday, November 27, 2010

Saturday 11/27/10

AM Steady 74 minute run. 10 miles. Possibly will race tomorrow at Andover XC.

Friday, November 26, 2010

Friday 11/26/10

AM 50 minutes in rain. 7 miles.

Thursday, November 25, 2010

Thanksgiving 11/25/10

AM 3.1 mile warmup with Dave Dunham. .7 strides and jog before race.

3.1 mile XC race 17:47 (7th OA/ 3rd master) $100

3.1 mile warmdown with Dave.

10 miles.

Wednesday, November 24, 2010

Wednesday 11/24/10

AM 2 x 30 minutes very easy. 7.5 miles

Tuesday, November 23, 2010

Tuesday 11/23/10

AM 4 miles in 28:44 / 8 miles in 56:58. 12 miles.

Monday, November 22, 2010

Monday 11/22/10

AM After an early morning Logan roundtrip and a couple of bus stops, I managed a brisk 8 miler in 56:57. MQ I will be @ work soon. Thanks.

Sunday, November 21, 2010

Sunday 11/21/10

AM 5 miles on the treadmill. 40 minutes as the first 2 miles were slow but got under 7 for the last 2 miles. I am not so fond of the treadmill but I could see how owning one could help with adding mileage to the week. 63.5 miles for week. Now my goal is to get home so I can watch the Pats game.

Saturday, November 20, 2010

Saturday 11/20/10

AM Easy 4 miles before drive to NYC.

PM 4.5 miles on treadmill at hotel. We are in Long Island for a second baby shower.

8.5 miles

Friday, November 19, 2010

Friday 11/19/10

AM 4 miles in 30 minutes then 8 miles in 55:53 (out in 30/back in 25:53) On the way back did 5 x 2:00 at 10k pace (about 5:45) with a 1:00 rest. Then after 2 minutes did 2 x measured 440's in 78/73 with 2:00 rest in between. 12 miles.

Thursday, November 18, 2010

Thursday 11/18/10

AM Steady 8 miles in 59:33. Out and back to Derry rail trail. Ran the 7th mile (all downhill) of the Derry Prep 16 mile course in 5:27 and was not pushing hard. Followed that up with a few 20/40 strides.

Wednesday, November 17, 2010

Wednesday 11/17/10

AM 3 miles in light rain in 24 minutes then 6 miles in heavy rain in 41 minutes. 9 miles.

Tuesday, November 16, 2010

Tuesday 11/16/10 or (I cannot run like a Moulton)

AM After 1st bus stop crawled through a 5 mile run in 37:00 then repeated the effort after the 2nd bus stop. 10 miles.

Monday, November 15, 2010

Monday 11/15/10

AM 4 miles in 28:04 then 5 miles in 34:00. Felt a bit off due to the weekend activities but fairly strong on each run. 9 miles.

Sunday, November 14, 2010

Sunday 11/14/10

AM Old school run after a night of celebration (baby shower). Surprisingly felt okay as I managed a 7 mile run in 52 minutes. 59 mile week.

Saturday, November 13, 2010

Saturday 11/13/10

AM Steady 71 minutes (10 miles).

Friday, November 12, 2010

Friday 11/12/10

AM Easy 38 minutes. 5.2 miles

Thursday, November 11, 2010

Veteran's Day 11/11/10

AM Earlier than usual with no school. 63 minute run (9 miles). At the turn around, did 7 x 4 telephone poles @ 5;15 pace with 2 pole rest which got me to the 2.25 mile mark then after a brief rest did 2 measured 440's @ 5;20 pace. Pretty hard effort.

Thank a Vet today for your freedom.

Wednesday, November 10, 2010

Wednesday 11/10/10

AM 3.25 miles in 26:00 (easy) / 6.75 miles in 46:00 (steady) 10.0 miles

Tuesday, November 9, 2010

Tuesday 11/9/10

AM 25 minutes (3.5 miles) after 1st bus stop. Gotta love daylight. 2nd bus stop then 7 miles in 50 minutes as I am surprised how quick my turnover is considering Sunday's race. A random woman stopped me during the 2nd run to discuss her sighting of a wolf which turned out to be a dog. 10.5 miles

Monday, November 8, 2010

Monday 11/08/10

AM 66 minute shakeout in misty rain. 8 miles. Left hamstring a bit tight but got better as I went along. No giddyup at all but that should be expected. Time to start preparing for 12/11/10.

Sunday, November 7, 2010

Sunday 11/07/10 (Larry Robinson 10 miler)

AM 1.5 mile warmup which was basically a very light jog to registration and a little out and back staying warm before start of race / 10 mile race 6th place overall in 58:42 (2nd mastr to Dan Verrrington (57:33) / scrambled eggs warmdown with Monica at Shawsheen Luncheonette. 11.5 miles 67 miles for week


Splits 1 mile 5:37 I had the lead as I felt I should show Eric Blake the way to mile 2 (6:10 uphill) as I settled into 4th place to mile 3 (5:48) which is flat but mile 4 has some nice downhill and I hit 4 miles in 23:15 (5:39). The 5th mile brings you back to repeat 2-5 and also is a point in the race where you see the 5k race runners who have a mile to go. Dan came up to me and we ran together for about 1 minute and we hit 5 miles together in 28:44 (5:28). Mile 6 (uphill was 6:07) and I was in 6th place and just tried to match Dan but he was pulling away. Mile 7 was 5:59 (there is a hill there somewhere) and mile 8 was 5:53 and I was now in no man's land but wanted to run low 58 or mid 58. I was at 46:45 for 8 and added 12 minutes because of the final uphill mile and knew I was mid 58 at best which is close to a PR for over 40 for me. Mile 9 I tried to pick up some time because of the downhills and flats but I could only manage a 5:35 as my time at 9 was 52:20. The final mile had a tough headwind and the uphill and I ran 6:22 for a finishing time of 58:42.

Overall I am pleased. 10 mile races have always been a good distance for me but I think I need more work and better race strategy to go lower.

Saturday, November 6, 2010

Saturday 11/6/10

PM after work ran 53 minutes 7 miles

Friday, November 5, 2010

Friday 11/5/10

AM 3.25 miles in 25:00 then 5.25 miles in 35:00. First run was relatively easy but the second effort I threw in a couple of 80 second quarters on my way back (out 18:30 back in 16:30). Rainy/cold and still up in the air for the weekend. 8.5 miles.

Thursday, November 4, 2010

Thursday 11/4/10

AM coffee/bus stop/easy 4 miles/coffee/bus stop/easy 8 miles 12 miles

Wednesday, November 3, 2010

Wednesday 11/3/10

AM Very brisk and comfortable 8.5 miles in 58:24. I am feeling incredibly strong on my runs of late and need to push myself even more. I am torn between racing in the 8k XC race on Sunday or the final Larry Robinson 10 miler the same morning.

Tuesday, November 2, 2010

Tuesday 11/2/10 aka election day

AM quick 4 miles through the neighborhood (28 minutes) / breakfast / quicker 5 miles (I have actually measured this as 5.2) in 32:30 9 miles


VOTE THE BUMS OUT! CONTROL THE HOUSE AND THE SENATE! ANTI INCUMBENT (DEM)!

Monday, November 1, 2010

Monday 11/1/10

AM easy 3 miles in 23:00 / steady 57:35 with Jim Quadros ( 7.5 miles) 10.5 miles

Sunday, October 31, 2010

Sunday 10/31/10

AM 1 hour and 40 minutes on the roads as I missed the trail run at Bradley Palmer. Solid 13.5 miles with strong headwind at times. I had an ahole in a pickup truck not give me the right of way at Zion Hill intersection so we exchanged a few choice words. Some people really suck. 68 mile week.

Saturday, October 30, 2010

Saturday 10/30/10

AM Drove out to Chester, NH as I was lacking motivation and ran for 80 minutes on the trails along Wason Pond. Watched Double D win the 10k trail race there. Well done, dude. 10 easy miles.

Friday, October 29, 2010

Friday 10/29/10

AM easy 3 miles (26 minutes)

Thursday, October 28, 2010

Thursday 10/28/10

AM easy 26 minutes (3 miles) / easy 16 minute warmup (2 miles) then 6 x 80 seconds (approximate 1/4 mile which is slightly uphill 1st 35 seconds) with full 1/4 mile recovery. Covered the three miles in 19 minutes (6:20 pace)...18 minute warmdown (2.25 miles)

10.25 miles...79 minutes of running

Wednesday, October 27, 2010

Wednesday 10/27/10

AM easy 20:47 (2.5 miles) / steady 1:00:48 (8.5 miles) covering Drew Rd loop in rain.

11 miles

Tuesday, October 26, 2010

Tuesday 10/26/10

AM easy 30 minutes (3.75 miles) / easy 40 minutes (5.25 miles) 9 miles

Monday, October 25, 2010

Monday 10/25/10

AM 26 minutes (3.5 miles) / 55 minutes with Jim Quadros (7.5 miles). 11 miles

Sunday, October 24, 2010

Sunday 10/24/10

Noon. 3 miles of warmup and strides. 8k Mayor's Cup in 28:10 (516/1102/no 3rd mile/2234/finish). 2 mile warmdown. 10 miles. 50.5 mile week.

Saturday, October 23, 2010

Saturday 10/23/10

AM Easy hour on Salem and Derry roads. 8 miles

Friday, October 22, 2010

Friday 10/22/10

AM 5 miles (easy)

PM 6 miles (hard)

11 miles

Wednesday, October 20, 2010

Wednesday 10/20/10

AM 28:47 (4 miles) / 45:00 (6 miles) 10 miles

Tuesday, October 19, 2010

Tuesday 10/19/10

AM 27 minutes (3.8 miles) through the neighborhood after 1st bus stop then out and back 5.2 miles (36 minutes) which included 6 x 20/40 strides. Left hammy tight but not as bad as last week and the effort for the stride was much quicker today. 9 miles.

Monday, October 18, 2010

Monday 10/18/10

AM 25 minutes (3.25 miles)/ 40 minutes (5.25 miles) 8.5 miles

Sunday, October 17, 2010

Sunday 10/17/10


AM Easy 64 minutes. Drew Road loop. 8.5 miles Parked truck at ULowell and rode Bianchi on the Baystate marathon course taking in the race. 2 hours about 25 miles.


Photo taken
by Krissy K
of JJ at mile 16
DQ on right on bike

Saturday 10/16/10


AM Last minute (no warmup) decision to race Baystate Memorial 5k in Lowell MA. Thanks to the RD, they took my $20 and let me run without a bib #. Hit the mile in 5:45 (excessive wind in our face entire way) as I made my way into 3rd place behind some speed demon (Justin Dedonnetto) and 40 year old Eric "the keg" Beauschene. I hung in 3rd the entire way and hit 2 miles in 11:22 (5:37) as we must of had some tailwind coming down Route 110. I was tiring the last mile as we weaved our way through the Mill City. I hit mile 3 in 16:55 (5:33) and hit the line in 17:24 (29 seconds last .1) Felt strong and very happy with effort. 2 mile warmdown. 5 mile day.


Photo taken by Jim Rhodes at about 2.25 mile mark along route 110 in Lowell approaching Bridge Street.

Friday, October 15, 2010

Friday 10/15/10

AM Just one run this morning. 45 relatively easy minutes ..out in 22:30 back in 20:15...2:15 around house. Saw a fox about 1/4 mile from the house. 5.5. miles

Thursday, October 14, 2010

Thursday 10/14/10

AM Easy 3.4 miles after AQ's bus then coffee and a quesadilla (excellent) then a spirited 5.2 miles in 34:36 (18:21 out and 16:15 in (including 6 x 20/40 strides) after 2nd bus. 8.60 miles

Wednesday, October 13, 2010

Wednesday 10/13/10

AM 30:23 after AQ's bus stop (3.75 miles) then 40:00 afte GQ's and JQ's bus stop (5.25 miles - turned around after 20 min (2.5) then came back in 16:50 while incorporating 6 x 20/40 strides...left hammy a llittle tight...finished up with 3 minutes on grass around the house) 9 miles

Tuesday, October 12, 2010

Tuesday 10/13/10

AM 30 minutes after 1st bus stop/ 33 minutes after 2nd bus stop -- 8 miles.


Sunday's 5k was about what I expected given my current condition and lack of speed workouts and also following the 3 hour duathlon last weekend. I did battle with DD for most of the race as we hit the mile in 5:21 and the 2 mile in 11:02 (5:41). The winding roads and strong headwind might of played a factor but certainly not much as the leaders were in the low 15's (Bob Wiles CMS winner). I did all I could to both hold off DD and try to gain on DV as he whipped the masters field in 16:45. My 17:05 (6:03 final 1.1 -5:30/ 32 seconds) was good for 2nd master overall as I picked up $75 for 2nd in an age-graded 15:20. Can someone explain what that means?

Monday, October 11, 2010

Monday 10/11/10

PM After a full day of yardwork, managed a 66:55 run into Derry and up to Drew RD. via Island Pond Rd. It is about an 8.5 mile loop.

Sunday, October 10, 2010

Sunday 10/10/10

Am 3 miles plus some strides before 5k race/ 5k race in 17:04/ 3 miles warmdown 9 mile day / 51 mile week

Saturday, October 9, 2010

Saturday 10/9/10

8 miles in Winni Kinni w/ MQ, DD, DV and RM.

Friday, October 8, 2010

Friday 10/8/10

AM 31 minute after AQ's bus (4 miles) then 32 minute run after GQ's and JQ's bus (4.25) 8.25 miles

Thursday, October 7, 2010

Thursday 10/7/10

AM 31 minutes after AQ's bus then 49 minutes after GQ's and JQ's bus. Not pushing it at all. 10 miles.

Wednesday, October 6, 2010

Wednesday 10/6/10

AM 58:53 (out in 30/back in 28:53) rainy 8 miles.

Tuesday, October 5, 2010

Tuesday 10/5/10

AM Out in 20:37 (2.75 miles) back in 18:50 as I did 6 x 20/40 strides then added 1:47 on grass to make run 41:14 in honor of the Patriots victory last night! 5.75 miles

Monday, October 4, 2010

Monday 10/4/10

AM Easy 20 minute jog. 2.5 miles

Happy Birthday, Duke.

Sunday, October 3, 2010

Sunday 10/3/10

Drove up to Newport NH and competed in the Pinacle Challenge (a 4 stage "duathlon") as a solo competitor. I got beat up pretty badly but managed to finish the event in 3:09:11. The 5 mile (8k) run on the roads was the highlight of the event as I ran 28:55 but once I got on the mountain bike I had tremendous difficulty remembering how to ride on technical trails and proceeded to fall about 8-10 times. I lost a bunch of time so once I got on the road bike the 13.75 miles was a lesson in not to fall further behind but, alas that is what happened. All of the relay teams had finished and about one competitor was left on the course as I hobbled in to the finish line after the 3.5 mile trail run. This race has it all and should you consider competing in it, be prepared.

Saturday, October 2, 2010

Saturday 10/2/10

AM 65 minute run on roads. Very gentle pace felt a bit sluggish but ended up completing the Drew Road (part of Derry Prep 16 miler course). 8.5 miles

Friday, October 1, 2010

Friday 10/1/10

AM 31 minute run (out in 16/ back in 15) 4 miles felt very good
30 minute spin on deck (2 min climb/ 3 min spin) felt smooth and under control

On Sunday, I will be competing in the Pinnacle Challenge. More to come.

Thursday, September 30, 2010

Thursday 9/30/10

AM 56 minutes on roads in rain out in 28 min/back in 28 added 4 minutes barefoot on grass. short 8 or long 7

Tuesday, September 28, 2010

Tuesday 9/28/10

AM 25 minutes (3.25 miles) then out in 25 minutes (3.25 miles) back in 22 minutes (3.25 miles) total 9.75 miles in 72 minutes

Monday, September 27, 2010

Monday 9/27/10

AM 3 miles slow in rain after AQ's bus stop and 3 more slow in rain after JQ and GQ's bus stop. 6 miles

PM Another 3 miles in rain. 23 minutes (out in 12:30 back in 10:30)

9 miles for day

Sunday, September 26, 2010

Sunday 9/26/10

AM 92 minute run in Bradley Palmer with large group. My longest run since June. After 50 minutes my legs were achy but I somehow managed to finish the loop. Calling it 12 miles until JJ verifies the distance. 55 miles for week.

Saturday, September 25, 2010

Saturday 9/25/10

8 miles in 60:00. Felt a bit sluggish and tired from unloading a truckload of furniture yesterday. Muggy.

Friday, September 24, 2010

Friday 9/24/10

AM 45:26 out in 23 minutes back in 22:26 calling it 6 miles.

Thursday, September 23, 2010

Thursday 9/23/10

AM 41 minute run out in 20:30 back in 19:00 had to jog around the house for 90 seconds to make it 41 minutes. Felt pretty decent. Saw two deer. I don't think they had any dough. 5.75 miles

PM 19 minute run under the harvest moon. 2.5 miles

8.25 miles for the day

Wednesday, September 22, 2010

Wednesday 9/22/10

AM Coffee. Bus stop. 35 minutes easy covering 4.5 miles. Coffee. Pancake. Bus stop. 30 minutes easy covering 4.0 miles. 8.5 total. My legs were not with me most of the run. Probably in need of a good spin this evening.

Tuesday, September 21, 2010

Salemfest 5k or A 5k is not a 5k until JJ measures It

Saturday morning I cycled on my bike for 30 minutes in lieu of a regular running warmup and then headed over to Woodbury Junior HS for the 2nd annual Salemfest 5k. I noticed JJ and Patrick Ard finishing up their warmup as I parked my truck. After a quick registration and pit stop, I managed a half mile warmup but felt pretty good as the spin earlier in the morning seemed to help out my legs.
After a "Go" command the field took off (and JJ) and I found myself in 4th place with Patrick Ard (Whirlaway). The course was flat and winding and covered about 3 neighborhoods in Salem. I was pretty familiar with the streets but totally clueless on the course so I just tried to maintain contact with Patrick. I missed the mile split but by the time on my watch it was at about 6 minutes into the race when Ard pulled away and by this time JJ was completely out of sight. For the remainder of the race, I was just holding my pace and at the turn around I got a chance to high five JJ as he was cruising to a 14:54 effort. I did get a 10:54 2 mile split and was really happy with that but wasn't sure if I could finish strong. Towards the end I heard the race announcer and the crowd cheering JJ to his victory. I was climbing the only hill (bump) on the course and tried to finish strong. Ard was 2nd in 15:59 and I was 3rd at 16:48 just 2 seconds off a masters PR. I was a bit beat but recovered with a 3.16 mile warmdown over the course.



Tuesday AM 4 miles in 30:00 out to Derry (Webber Forest) turned around and did 10 x 1:00 with 1:00 rest. Each minute was run at about 75% effort and was unmeasured as I am not currently concerned with speed but just working on form at an increased tempo. The last two were difficult and my left hammy was tightening up but during the final 6 minutes of the run everything was feeling better. 8 miles. 55 minutes. (Last 4 in 25:00)

Monday, September 20, 2010

Monday 9/20/10

AM 5 miles in 39:40. Easy run.

Sunday, September 19, 2010

Sunday 9/19/10

AM 60 minute spin on the deck (90 seconds climbing/90 seconds on saddle for 30 minutes followed by 10 minutes on saddle @ 100 rpm followed by more climbing/saddle work) felt very good and strong. Going to be difficult to get a run in today.

PM 43 minutes of steady spinning.

Saturday, September 18, 2010

Saturday 9/18/10

7 AM 30 minute spin on deck knowing if I was going to race this morning that it would serve as much of my warmup as Mrs Q. was working for Toyota at Loudon racetrack. Her mother and aunt took care of the kids so I drove over to Woodbury Junior HS at 8:20 AM for a 9:00 AM start and ran about a half mile warmup. I ran 16:48 for the 5k and ran the course for a warmdown. 6.7 miles

Race report may follow.

Friday, September 17, 2010

Friday 9/17/10

AM Bus stop. 32 minute run in rain. (4.5 miles) Banana, black coffee and a bus stop. 46 minute run (6.2 miles) 10.7 miles

Thursday, September 16, 2010

Thursday 9/16/10

AM 4 miles in 30:00. Black coffee, banana and a bus stop. 3 miles in 24:00. 7 miles.

Wednesday, September 15, 2010

Wednesday 9/15/10

AM 26 minute run after AQ bus stop and 19 minute run after JQ/GQ bus stop. 45 total minutes. 6.0 miles

Tuesday, September 14, 2010

Tuesday 9/14/10

AM 30 minute run. Out in 15 minutes (1.9 miles) back in 13:27 and added 1:33 to make it even half hour. 4.0 miles

PM 30 minute spin on Bianchi (3 minute climb in 52 ring @ 80 rpm then 3 minute on saddle in 52 @ 110 rpm alternating entire way).

Monday, September 13, 2010

Monday 9/13/10

AM 41:56 minute run (calling it 6.2 miles) at brisk pace. Felt good from the beginning and tried to maintain pace entire way. This was a good fitness test and I think I passed. Hit 5k in 21 minutes and turned around and finished in 20:56.

Sunday, September 12, 2010

Sunday 9/12/10

AM 31 minute jog with GQ and JQ as they rode their bikes (they actually ditched their bikes at one point and ran a bit with me). This served as a warmup and I will call it about 2.5 miles. After dropping them off at the house, I ran an out (22:30 - 2.8 miles) and back (same time). 45 minutes 5.6 miles. Total miles 8.1

Mileage for week 42.3
Cycled for 1hr 15 minutes

Saturday, September 11, 2010

Saturday 9/11/10

AM 48 minute run on roads. After 22:40 out (3.0 miles - made it to Island Pond Bridge in Derry) back in 21:11 then jogged in backyard to make it even 48:00. I feel like I am making progress. 6.4 miles

Friday, September 10, 2010

Friday 9/10/10

AM 40 minute run. Out in 20 minutes then turned around (2.5 miles) and made it back in 18:50. Added 1:10 in back yard to make even 40:00. 5.1 miles

Thursday, September 9, 2010

Thursday 9/9/10

AM 30 minute loop through the neighborhood after AQ's bus stop (hilly 3.8 miles) then 25 minute loop after GQ's and JQ's bus stop (flat 3.2 miles) 7.0 mile total

Wednesday, September 8, 2010

Wednesday 9/8/10

AM 32 minute run on roads in rain while dodging lightning (4.0 miles) then hit the bike on the deck and spun for 30 minutes (2 min climb in 52 @ 80 rpm then 2 min in saddle in 52 @ 100 up to 15 minutes then did the same thing except 3 min/3min). Before and after bus stops.

Tuesday, September 7, 2010

Tuesday 9/7/10

AM 4 miles (32:00) after AQ's bus stop then 2.5 miles (20:00) after GQ's and JQ's bus stop. 6.5 mile total.

Monday, September 6, 2010

Monday 9/6/10

AM 41:18 (5.2 miles) as Giovanni rode his bicycle with me.

PM 45:00 spin on the deck (4:30 min in 52 > 100 rpm/ 1:30 climb in 52 > 80 rpm x 7) 3 min warmdown.

Sunday, September 5, 2010

Saturday 9/4/10 and Sunday 9/5/10

Sat 9/4/10 No run or ride. I did mow the grass with the push mower which took 90 minutes.

Sun 9/5/10 AM 47:45 (6 miles) on Merrimack River trail w/ DD, TiVo, Andy King and Dan V.

Friday, September 3, 2010

Friday 9/3/10

AM 45 second jog to bus stop. 4 miles in 29:05. 70 second jog to house.
Bowl of life cereal then 30 minutes on Bianchi (2 min climb in 52 @ >80 rpm / 2 min on saddle in 52 > 104 rpm)

Thursday, September 2, 2010

Thursday 9/2/10

AM 30 minute run in between bus stops. Covered a little more ground than yesterday as I am getting closer to this being 4 miles. I am trying to run on the right side of the road so my left hip doesn't land lower than my right side. Does that sound crazy?

Wednesday, September 1, 2010

Wednesday 9/1/10

AM Bus stop. 30 minute run almost reaching 4 miles. Coffee break. Bus stop. 30 min spin on deck (10 min @106 rpm/ 5 min @ 76 rpm x 2). Shower. Smoothie. Work.

Tuesday, August 31, 2010

Tuesday 8/31/10

AM 30 minute run (3.8 miles) a little quicker than yesterday but not pushing it as I am still being very cautious. Breakfast break. 30 minutes of spinning on deck (2 min climb/3 min saddle x 6) uptempo while on saddle and relatively easy on the climbs. Steamy heat. Bring on Earl.

Monday, August 30, 2010

Monday 8/30/10

AM 30 minute run slow and easy (3.25 miles) then 30 minute spin on deck @ 90-100 rpm.

Sunday, August 29, 2010

Sunday 8/29/10

AM 26 minute run (3 miles) as Anthony road his bike and Giovanni rode his scooter. Very slow and relaxed making sure that nothing "hurt".

Later in the AM 60 minute spin on the deck. Felt rather sore and sluggish at the beginning but as I warmed up and got a good sweat going I felt better.

Saturday, August 28, 2010

Saturday 8/28/10

AM 25 minute RUN! 3 miles relatively pain free.

Friday, August 27, 2010

Friday 8/27/10

AM 60 minute spin (7 min on saddle @ 105 rpm / 4 minute climb @ 76-80 rpm up to 55 minutes) then 5 minutes @ 105-130 rpm. Beautiful sunshine made the workout seem very easy.

Thursday, August 26, 2010

Thursday 8/26/10

AM 63 minute spin on the deck watching the spiders spin their webs and the rainfall evaporate off the ground. 2 minutes climbing @ 76 then 3 minutes on saddle @ 100 rpm entire way (in big ring). I stared at one specific nail in that deckboard the entire workout. Right groin/hammy a little sore but it worked its way out during the ride.

Wednesday, August 25, 2010

Wednesday 8/25/10

60 easy minutes on the bike barely eeking out 84 rpm's in the big ring. I think I am feeling last night's ride but I am also considering going out for a 4 mile run this evening.

PM 18 minute jog (2 miles) I want to say that it was pain free but it wasn't. The MRI was negative for hip trouble but my left hip was sore. Maybe its from the cycling. I will see how tomorrow goes. It would probably help if I had some decent shoes.

Tuesday, August 24, 2010

Tuesday 8/24/10

AM 60 minute spin in small ring @ 100-120 rpm with occasional easy climb in 52 ring @ 70 rpm.
PM Another 60 minute spin on deck in misty rain...10 minute in 52 ring @100-110 rpm then 5 minute climbing in 52 @ 75-80 entire way (10/5 x 4). Very difficult effort but my strength is bringing my fitness to a new cycling level. My legs are very strong and my "wind"" is decent. It is difficult to tell what this means on a running level but I am satisfied with my progress. I may attempt to run soon and if I experience any problems then I will contact Pinnacle for PT. My pain is almost non-existent.

Monday, August 23, 2010

Monday 8/23/10

AM 45 minute spin on deck in spitting rain....2 min climb @ 75-80 rpm in 52 then 2 min on saddle @100-110 rpm up to 30 minutes then 10 min @ 115-120 rpm on saddle then 5 minutes easy.

Sunday, August 22, 2010

Sunday 8/22/10

AM 60 minutes spin (25 min @ 96-100 rpm/ 5 min climb @ 76 rpm, repeat)

Saturday, August 21, 2010

Saturday 8/21/10

AM 63 minute aqua run at Stiles Pond w/ DD, JG and SP. 60 minute spin on deck (5 min climb @72 rpm/ 7 min spin @ 100-105 ) entire way.

Friday, August 20, 2010

Friday 8/20/10

AM 60 minute spin on deck alternating 3:00 on saddle @ 100 rpm in 52 ring and 3:00 climb @ 80 in 52 ring. Does anybody care?

Thursday, August 19, 2010

Bird, Ewing or Jabaar or 8/19/10

Am Easy 0:33:33.33 spin on deck in early morning sun.

Wednesday, August 18, 2010

Wednesday 8/18/10

PM 70 minutes of spinning (1 minute @ 80 climb/3 minute spin above 100 rpm for 60 minutes) then 10 minutes easy spinning. Spoke to the doctor and he is recommending some PT for the nagging pain in my lower back. Going to start asap. I might wait to start "running" until 9/1/10.

Tuesday, August 17, 2010

Tuesday 8/17/10

AM 65 minutes just like the Moultons but I was spinning on my bike. First 23 minutes above 90 rpm then 7 minutes climbing then repeated to hour and cooled down for 5 minutes.

Monday, August 16, 2010

Monday 8/16/10

Took Sunday off as we went to Saco, Maine for the day to Funhouse Amusement Park. Monday AM 60 minute spin which consisted of 2 minutes climb @ 80 rpm and 3 min on saddle @ 100 rpm alternating entire way on 52/13 and 52/19.

Saturday, August 14, 2010

Saturday 8/14/10

AM 60 minute water run with DD and Petey in Chelmsford at Hart Pond. DD and I ran for 30 minutes on river trail. DD went longer.

Friday, August 13, 2010

Friday the 13th 2010

AM 60 minutes spinning thinking I may never run again.

Thursday, August 12, 2010

Wednesday 8/11/10 & Thursday 8/12/10

Wed Julian's 6th birthday.

Thur AM 60 minutes spinning. 60 second climb/60 second spin up to 15 minutes.
3 minutes spin/2minutes climb to 30 minutes.
30 - 40 minutes spinning @ 100 rpm.
40 - 50 2 minutes climb/ 2 minutes spin.
50 - 1 hour 60 second climb/ 60 second spin.

Maybe run a 5k tonight @ Cigna.

PM 2.5 mile warmup/5k in 17:55 (5:50/5:46/5:39/40)/2.5 mile warmdown

Tuesday, August 10, 2010

Tuesday 8/10/10

AM 60 minute spin. 5 minutes out of saddle/5 minutes on up to 30 minutes. Then 45 seconds out of saddle hitting over 90 rpm with 1:15 rest up to 40 minutes then 5 minute @ 100 rpm to 50 minutes then 30 seconds off/ 30 seconds on hitting over 90 rpm up to 55 minutes then 5 minutes easy spinning to hour.

Monday, August 9, 2010

Monday 8/9/10

AM 45 minutes spinning...alternating 90 seconds out of saddle and on saddle up to 20 minutes then hit 100 rpm until 30 minutes then alternated again up to 35 minutes then did 5 @ 120-150 rpm for 1:00 until end with 30 second rest. MRI tonight.

Sunday, August 8, 2010

Sunday 8/8/10

AM 90 minutes of spinning felt strong and maintained above 90 rpm entire way in 52 ring.....its kind of a pr for deck spinning!

Saturday, August 7, 2010

Saturday 8/7/10

AM 65 minute aqua run with JG and RS. Followed by a 38 minute road run. Legs felt kind of funky. Really want to get this MRI and find out what is going on.

Friday, August 6, 2010

Thursday, August 5, 2010

Thursday 8/5/10

AM 60 minutes spinning. After 5 minute warmup did 3:30 @ 90 rpm followed by 1:30 climbing @ 78 rpm entire way. Scheduled for MRI Monday for hip/back issues.

Wednesday, August 4, 2010

Wednesday 8/4/10

AM 60 minutes spinning 5 min on saddle @ 100 / 3 min climbing @ 80 entire way in 52 ring

Tuesday, August 3, 2010

Tuesday 8/3/10

AM 65 minutes spinning.

Monday, August 2, 2010

Monday 8/2/10

AM 60 minutes of spinning. 2 minutes out of saddle @ 80 rpm in 52 ring/ 2 minutes on saddle @ 100 rpm in 52 ring entire way.

Sunday, August 1, 2010

Sunday 8/1/10

PM 60 minute aqua run solo at Stiles Pond

Saturday, July 31, 2010

Saturday 7/31/10

AM 65 minute water run at Stiles Pond with JG.

Friday, July 30, 2010

Friday 7/30/10

AM Solid 60 minute spin ...1st 10 min @ 100 rpm followed by 5 min @ 80 rpm out of saddle up to 45 minutes...5 min @ 100 to 50 min.....alternating last 10 minutes with 1 min @ 120 rpm and 1 minute @ 100 rpm...good sweat.

PM 40 more minutes of spinning.

Thursday, July 29, 2010

Thursday 7/29/10

AM 60 min spin...3min off saddle @ 80 rpm 3 min on saddle @ 100 rpm up to 30 min...next 10 min 2 min off saddle @ 80 rpm 2 min on saddle @ 100 rpm next 20 minutes was @ 100 rpm on saddle.

Wednesday, July 28, 2010

Wednesday 7/28/10

AM 55 min spin.

PM 68 min run on Windham/Derry rail trail (1st 30 w/ MQ & JJ)

Tuesday, July 27, 2010

uesday 7/27/10

AM 32 min spin on Bianchi. 5 min out of saddle/5 min on up to 30 min and 2 min more spin.

Monday, July 26, 2010

Monday 7/26/10

AM 80 minute water run with DD.

PM 64 minute street run with MQ and JJ. Beat those youngsters to the town line then faded the last mile.

Sunday, July 25, 2010

Sunday

65 minute water run with DD at Stiles Pond.

Saturday

30 minute spin shortened due to rain. Basically too lazy to spin indoors.

Friday, July 23, 2010

Friday

Slow 55 minute run covering about 7 miles.

Thursday, July 22, 2010

Thursday

Easy 35 min spin.

Wednesday, July 21, 2010

Wednesday

AM One hour spin on the deck felt strong and worked up a good sweat. I hope to get in a run later on today.

PM 7.6 miles w/ JJ in 62 minutes out and back to rail trail --- legs very sore --- going to consider massage therapy









;

Tuesday, July 20, 2010

Tuesday

Went for a 5 mile run in the afternoon heat and it took me 38:08. I experienced pain in the left hip which subsided as the run went along and my legs felt decent on the easy downhills into the flats of Tower Hill. Good sweat but I have a ways to go.
Just finished watching the tour on tv so I am inspired to go spin on the bike for a bit. Going to try to get in an hour.

Monday, July 19, 2010

Update

I have not been doing much of anything for the past week or so, but did manage a 4 mile run yesterday. My legs felt horrible and it was a very unpleasant run. I may have to contact a doctor and see what is wrong if things do not improve with the rest. This morning, I woke up early and had a nice breakfast with Monica before spinning for 63 minutes on the Bianchi. I feel okay on the bike but tend to tighten up around the hamstring area so I adjusted my saddle position and used a toy from Giovanni's mini skateboard kit so my front wheel is at the same angle as the rear wheel. I have been riding at a down angle and think this is part of the problem. Drank a blueberry smoothie after the ride which was very refreshing.

Thursday, July 8, 2010

7/5/10 - 7/11/10

Mon 7/5/10 Day off.

Tues 7/6/10 Day off.

Wed 7/7/10 AM 48 minute on Bianchi.

Thurs 7/8/10 AM 52 min on Bianchi PM 67 min (10 miles)

Fri 7/9/10 Day off.

Sat 7/10/10 AM 60 min spin.

Sun 7/11/10 AM 60 min spin.

Sunday, July 4, 2010

North Andover 3rd /July 10k

mueble runner is on hold until further notice

Tuesday, June 29, 2010

Quintal in the Tribune

http://www.eagletribune.com/sports/x657348240/Quintal-excite

6/28/10 - 7/4/10

Mon 6/28/10 PM Evening run in NA solo 75 minutes (9.5 miles)

Tues 6/29/10 AM 54 minutes in Lawtown (7.0 miles)

Wed 6/30/10 PM Easy 40 minute run (5.0 miles)

Thurs 7/1/10 PM Very quick 8 miles with group at Whirlaway (52:30)

Fri 7/2/10 Day off.

Sat 7/3/10 PM 10 min warmup and a couple of strides/ 10k race in 36:08/ no warmdown

Sun 7/4/10 Another day off.

A down week for sure. Not very concerned with mileage or workouts or much of anything to do with running. The heat and holiday activities had a bit to do with it plus I have been running really crappy latley and feeling generally miserable during most of my runs. The last couple of weeks have been light and I think I might be ready to start some serious training again. I am going to try to increase my mileage and begin the workouts that got me into the shape for the Bedford 12k. I am not too sure if I will be racing at Stowe due to family matters. Its 50/50 at this point.

Wednesday, June 23, 2010

6/21/10 - 6/27/10

Mon 6/21/10 River "10" with JJ and MQ very slow and I bonked at the end.

Tues 6/22/10 AM 45 minutes easy (5.75 miles) PM 21 minutes (2.75 miles) 8.5 total

Wed 6/23 AM 14 minute jog with AQ (1.5 miles) 30 min spin on Bianchi very hard
PM 30 min solo run (3.75 miles)

Thur 6/24/10 AM Easy 3 miles in 24:00 PM 48 minutes on Bianchi steady spin

Fri 6/25/10 AM Easy 3 miles in 24:00 PM River "10" in 74 min couldn't match JJand MQ so hung back with DV and JH.
Took a nasty wiffle ball back to the box courtesy of MQ's line drive before the run. Now I need to find a missing hamster in the house.

Sat 6/26/10 day off

Sun 6/27/10 AM 93 minute run on roads solo 13 miles PM 35 minutes on Bianchi














Sunday, June 20, 2010

50th Annual Mount Washington Road Race

Pretty much everything has been said regarding Friday's wiffle ball game, bear sighting, the shakeout run through the Saco trails, the Hall of Fame ceremony, the Sphaghetti Shed's lousy meatballs, and so forth. This edition of Mt. Washington was a big deal and everybody and their brother was here to race. After the shakeout run, DD and I went over to the pool to cool off and we discussed our goals for the race. DD predicts every year and is usually quite accurate with his times. I felt that a 1:12:30 was a possibility and Dave told me he was going to have splits for that time so we decided to try to run with each other come race time.

DV drove MQ and I over to the race Saturday morning. While we were in his truck, we heard a real 80's hit by Rod Stewart. I was a little tired but knew that once we got to the race, I would feel better. Wishful thinking. I never quite felt it in the warmup and was getting very concerned about the rising temp's. Fifteen minutes before the start, I jogged over to the stream near the highway and sat in the water to try to cool off. I tried to relax and told myself to run smart and hang in until the end.

I positioned myself on the far right side about 3 rows back and was near teammates Ernest Brake and Tim Mahoney. This seems to be a recurring theme each year and it helps to see familiar faces as we try to fire each other up. Dracut's Joe Donnelly (Gate City Striders) who has been tearing up the Good Times 5k's was asking me what I wanted to run and I said my first goal is to get to the top but I wanted to run 1:12:30 but cautioned that the heat was going to be a factor so anything under 1:17:30 would be satisfying. The cannon finally went off and I looked for DD. I found him before the first hill and basically shadowed him for the first mile. I felt okay but was feeling the heat. I really wanted to get to the first water stop. I hit mile 1 (.9 miles) in 7:13 and was probably 3 seconds behind DD but he seemed to be having an easier time than me as I never really matched his stride. I could see the large mass of runners up ahead and spotted MQ as he must of hit mile 1 in 6:45.
Mile 2 is long and difficult and I just focused on DD. He was probably about 15 seconds ahead of me as I went through 2 in 16:13 (9:00). This was pretty quick for me and probably about 1 minute ahead of last year's pace. As we started mile 3 I could see MQ walking on the left side of the auto road right around Raymond's grade. He had gone out too quick and his first time experience was going to be a long, hard fought struggle to the finish. He is a tough dude who hung in there. Although he is disappointed, he is determined to come back and try to run better.
Mile 3 was tough for me as the quick pace and heat slowed me down to a 10:07 mile split as 3 miles was reached in 26:20 (1 minute and 13 seconds ahead of last year's 1:14:26). Halfway was reached in 35:35 and I took a lot of water and poured a cup over my head. I hit the 4 mile mark in 36:36 and was starting to find a rythym and was focussing on the climbs ahead. I was expecting cooler temp's at this point but, save for a light wind, the sun was still quite strong and I continued to take water all the way. My split for 5 miles was 47:20 (10:44) and 6 miles was 58:00 (10:39). I got to the hairpin turn and really felt that climb as I power walked for about 50 yards. This has got to be the most difficult stretch of the race as you approach the Cow Pasture where it seems to almost level for a bit before the final stretch to the finish. Mile 7 was reached in 1:08:52 (10:51) and I managed a 6:51 final .7 to reach the finish line in 1:15:42.




Monday, June 14, 2010

6/14/10 - 6/20/10

Mon 6/14/10 AM Steady 60 minutes (8.0 miles)

Tues 6/15/10 AM Steady 50 minutes (6.5 miles) PM 40 minutes spinning on Bianchi alternating 5 minute out of saddle in big ring simulating a long climb followed by 5 minutes of spinning in small ring

Wed 6/16/10 Day off. Just could not get a workout in as I was very busy with life issues.

Thur 6/17/10 50 minutes steady (6.5 miles)

Fri 6/18/10 35 minutes easy on Saco River trails behind Attitash w/ CMS crew (4.25 miles)

Sat 6/19/10 3 easy miles before 50th MWRR/ 7.6 MW in 1:15:42/ 7.6 miles down MW (18.2 miles)

Sun 6/20/10 65 minute run with turtles and CMS (8.0 miles)

Wednesday, June 9, 2010

Week ending 6/13/10

Mon 6/7/10 75 minute run with Jim Q. (10 miles) hilly run through Derry /rail trail

Tues 6/8/10 AM 48 minutes easy (6.5 miles) PM 52 minutes on Bianchi 52/12-14 entire way and working on climbing/out of saddle very hard hard effort

Wed 6/9/10 74 minute run on river trail with Jim J. (10 miles)

Thur 6/10/10 63 minute spin on Bianchi

Fri 6/11/10 70 minute run solo in North Andover..ran old 4th of July 10k course in 40 minutes hitting sub 6 on many occasions and really working hills (10 miles)

Sat 6/12/10 Easy 4 miler after work

Sun 6/13/10 Noon. 80 minute run hitting my spots along the way dipping down to 5:27 pace but overall a relatively easy 10.5 miles.


Tuesday, June 8, 2010

Rhody 5k


Not much to report here but a big flat egg. Simply put, the heat and humidity fried me a bit and I had nothing in me except for a 5:19 first mile which was followed by a couple of 5:35's. The men's open team all ran awesome as did several of the master's runners. The highlight of my day was watching my two youngest boys race around the greyhound racetrack. On to bigger and better things in the next couple of weeks.

Monday, May 31, 2010

5/31/10 - 6/6/10

Mon 5/31/10 AM River 10 with MQ, DD, DV and Mark B. Solid run on the trails. Beautiful morning to run. Legs felt good even better as pace quickened. I think there is a correlation between letting the legs go and having them feel good. Blinded me with scientific evidence. 79:38

Tues 6/1/10 Easy 65 minute run

Wed 6/2/10 AM 6.5 miles in 50:00 PM 41 minute spin on Bianchi 10 min w/up w/ 10 min hard every minute w/ 30 second rest next 10 min 2 min hard 1 min rest then 3 x 3:00 hard 1 min rest

Thur 6/3/10 AM 63 (in honor of my birthday) minute run very easy

Fri 6/4/10 AM 50 min run

Sat 6/5/10 AM 55 min spin on Bianchi

Sun 6/6/10 AM 18 minute warmup w/ Tivo and DV (2.25 miles)/5k race in 17:05 (519/536/535/35)/ no warmdown watched JQ & GQ race on Lincoln track...going to try to spin tonight before C's game PM 40 minute hard spin on Bianchi entirely in big ring and concentrating on out of saddle for 30-45 seconds simulating a hard climb but in the big ring you force yourself to create more of a tempo did probable 20 of these

Monday, May 24, 2010

5/24/10 - 5/30/10

Mon 5/24/10 AM Easy hour run. 7.5 miles

Tues 5/25/10 AM Easy 2.5 miles barely moving still very sore from 12k PM 67:30 easy run 8 miles still very sore and slow going to take an ice bath

Wed 5/26/10 AM 67 easy steady slow minutes it is slowly coming back 8.5 miles

Thur 5/27/10 PM Easy 7 miles

Fri 5/28/10 0 no run

Sat 5/29/10 0 no run

Sun 5/30/10 AM Easy 8.5 in 70 minutes PM steady 60 minutes on Bianchi felt strong and incorporating some quick spinning

34 miles for week with 2 days off needed the rest after the 12k as my legs were really bothering me (hips mostly) The spinning on Sunday night was helpful also so I think I might get back to it to help with my turnover. Hopefully I will be racing the 5k at Rhody next Sunday.

Saturday, May 22, 2010

Bedford (NH) Rotary 12k NE-USATF Championship


Saturday morning, MQ and I headed up to Bedford, NH to participate in the 3rd leg of the NE-USATF Grand Prix series. This was the 36th annual 12k race sponsored by the Rotary Club and marked the first time for MQ and I to race in both this event and first time to race in a 12k road race. We arrived nice and early and were able to register and meet up with all the CMS team members for a 2.5 mile warmup. I hung back and caught up with Jim Pawlicki. Everyone seemed loose and ready to race. The conditions were perfect with blue skies, no high heat and no wind. We warmed up over the last 2 miles of the race which would help later on because my course knowledge was not in my favor today. I had asked Dave Dunham earlier in the week what to expect and he said "go out easy and run it like a 10k and hang on for the final 2k." Words to live by. But anyone who knows me I tend to run on how I feel. If I feel good I don't want to hold back.

Minutes before the start, Craig Fram (Whirlaway) jumped onto the starting line and placed himself right next to me as the official starter was telling slower runners to get to the back of the pack. Craig said that was like asking a women if she is fat and we all got a chuckle right before the gun went off. I got out great. No doubt I was born to be a sprinter. I was in the lead for the first 100 yards and felt awesome. I was glad I had run fewer miles during the week and did not do a track/interval workout midweek. I felt tremendous. I only wish I had trained like this 15 years ago but that is another story. I knew I was going out hard against DD's suggestion, but I did not care. I feel that when the time to slow down comes my body will tell me. I was slowly swarmed up by about 29 of the faster runners. I determined this number by looking at the results because I was passed by everyone from 30th place to 44th where I finished. At the mile, I was probably in 20th place as I hit it in 5:09. Normally I would be very concerned but today I did not care and just tried to relax and maintain. Soon, I was joined by Scott Anderson(Whirlaway) and Fram and several othe runners (John Healy - Adidas GTD). I put in a surge (stupid but what can I say) and got ahead of the pack and had visions of getting up to the group ahead of me. I was thinking more like a 5k today. My plan was 1730/1730/630 but that was out the window. Soon after my surge, Fram passed me for good but I was always in sight of him and Anderson and their new teammate, Henry Scollard (formarly Cambridge Running Club). I hit 3 miles (missed 2) in 16:00. I knew I was running hard and possibly over my head but this is what I know from years ago. I run better when I run aggressive. Not too many runners passed me after 3 and before mile 5 and I maintained contact with Scollard the entire way. I hit mile 5 in 27:25 which would be a masters PR if en route's were allowed. I was hanging on but knew the final 2 miles from the warmup and just tried to relax. I kept thinking of all the work I had done and knew I was in good shape to be able finish as strong. I hit mile 6 in 33:04 and was slowing down but not loosing ground to Scollard, Several runners (Wayne Levy- BAA - who would win the masters division in 41:01, Whirlaway's Mike Cooney, Vermont's Norm Larson (50 older division), Chad Carr (Cambridge SU), Matt Germain (SISU), Dan Navarolli (CMS) , Ryan Place (GBTC), passed me over the final 2.4 miles so I knew I was paying for my aggressiveness but I did not care for I knew I was on for a good run. I hit mile 7 in 38:52 having run the mile in 5:48. I mananged to finish the final .44 miles in 2:34 for a final time of 41:27.

Up front teammate Justin Fyffe set a new course record and smoked the field as he led the men to a championship over BAA. Bob Wiles, Andy M., KG and MQ all raced well and scored for the victory.

Above photo taken by Ted Tyler. Matt Germain (left) and I entering track for final 1/4 mile.

Monday, May 17, 2010

5/17/10 - 5/23/10

Mon 5/17/10 AM 3.5 miles in 24:44 PM 4 miles w/ MQ on river trail 28:53

Tues 5/18/10 AM 5 miles in 40:00 included several pickups

Wed 5/19/10 AM 8 miles in 1:02:35 easy 1.5 then 5 @720 pace then 1.5 easy

Thur 5/20/10 AM 5.75 miles in 47:30 very easy

Fri 5/21/10 AM 6 miles in 44:51

Sat 5/22/10 AM 2.75 mile warmup (including 1 lap on track with 110 yd strides(2))/ 12k race in 41:27/ 2.25 mile warmdown race report to follow

Sun 5/23/10 AM 5 miles in 39:40 with DD & MQ Winni Kinni

Monday, May 10, 2010

5/10/10 - 5/16/10

Mon 5/10/10 AM 3 mile PM 2 miles w/ MQ before 10 mile river trail run w/ MQ and JJ
15 mile total

Tues 5/11/10 AM 5 miles in 38:42

Wed 5/12/10 AM 3 mile warmup/10 X .25 @ 80-83(slight uphill) with full .25 recovery/ 2 mile warmdown
Information from the Garmin:
#1 82 sec max speed 13.0 mph
#2 82 sec max speed 13.2 mph
# 3 83 sec max speed 12.2 mph
#4 82 sec max speed 12.4 mph
#5 82 sec max speed 13.3 mph
#6 82 sec max speed 12.2 mph
#7 81 sec max speed 12.9 mph
#8 81 sec max speed 12.9 mph
#9 80 sec max speed 12.6 mph
#10 80 sec max speed 12.8 mph

10 mile total

Thur 5/13/10 AM 5 miles in 38:06 PM 5.2 miles in 38:45

Fri 5/14/10 AM 4.5 miles very easy

Sat 5/15/10 AM 8 miles followed by ice bath

Sun 5/16/10 AM 14 miles.

66.7 miles for week.

Monday, May 3, 2010

March and April totals

Just a quick post to share my mileage for March (ran 29/31 days for 271 miles). April was 26/30 days for 256 miles.

5/3/10 - 5/9/10 *


Mon 5/3/10 AM 9.0 miles w/ Jim Q. (1:11:14)

Tues 5/4/10 AM Easy 6.0 miles in 47:00

Wed 5/5/10 AM 4.5 mile warmup (7:30 pace)/ 4 x .50 mile uphill 3:09/3:05/3:02/3:04 with 3:15 recovery (downhill)/ 2.0 mile warmdown 8:30 pace (10.5 mile total)

Thur 5/6/10 AM 7.6 miles in 59:34

Fri 5/7/10 AM 4.5 mile warmup 3 x 1.0 mile (roads) 5:40/5:38/5:29 with 3:00 jog in between .33 mile/ 2.5 mile warmdown 11.0 mile total

Sat 5/8/10 AM Easy 4 mile run in rain

Sun 5/9/10 9.2 easy miles evening run


61 miles for week

Sunday, May 2, 2010

Dover Footbridge 5k

Saturday morning I travelled over to Dover NH for the Dover Footbridge 5k. It represents race #1 for the NH Seacoast Series and I knew there was going o be a good field there so I wanted to see what I could run on this course. I met up with Bob Wiles, Jim Johnson, and Chris Mahoney as well as Heather Anne Searles for a run over the course and soon realized it was not a course suitable for super fast times as the firt mile is uphill and then the 2nd mile has a few bumps as well although it features a lengthy downhill. The 3rd mile is rolling and takes you over the footbridge to the finish line. As we warmed up, I began to think that the increasing temps might play a role, too. Honestly, after the warmup, I felt like going home. Not good news. I had very little in me today but did manage to gather myself and made my way to the starting line.

I was focused on Dan Verrington (CMS teammate) as he always runs well and I figured he was the top master runner in the race. Neither one of us got out great but he got out a little quicker than me as he hit the mile in 5:22 and I arrived in 5:29. This was pretty much the difference the entire race save for a few more ticks at the end. Dan ran 16:54 and I ran 17:09. My splits were fairly even (529/533/532/33) but I couldn't switch gears. My plan is to keep putting on the miles and try a couple of workouts but no racing until the Bedford 12k.

Monday, April 26, 2010

4/26/10- 5/2/10

Mon 4/26/10 AM 5.2 miles in 38:52. PM 5.8 miles in 48:45. 11 miles total

Tues 4/27/10 AM 8.0 miles in 1:00:13 out and back to Derry rail trail

Wed 4/28/10 AM 6 miles easy warmup / 10 x 1:00 @ 5:00 - 5:15 pace with 30 second rest covered 2.36 miles in 14:31/ 1.64 mile warmdown (10.0 total miles 1:16:42)
PM 4.25 miles in 32:37 (14.0 for the day)

Thur 4/29/10 PM 8 mile run on The Rivah course w/ MQ (59:15)

Fri 4/30/10 No run...big mistake.

Sat 5/1/10 AM 3.1 mile warmup Dover Footbridge 5k course/ 3.1 mile race 17:09 (529/532/533/35) 2nd master /9th overall race report to follow/ 3.1 mile warmdown
9.3 miles

Sun 5/2/10 AM 15 miles solo on roads of Derry and Salem (2:05:00)


65 miles for week

Friday, April 23, 2010

Delta Dental 5k (Concord NH)


Friday evening, MQ and I decided to race in the Delta Dental 5k in Concord NH on the campus of New Hampshire Technical Institute (NHTI). This is the 3rd race of the Concord Area Race Series (CARS). Neither MQ nor I are involved in the series but felt it would be a good opportunity to race against some new people and see how fit we are.


As soon as we pulled into the parking lot, we bumped into Chris Mahoney (Whirlaway) and Heather Searles (Whirlaway) who had just returned from an extended trip to Ireland due to the volcano in Iceland. Both are CARS regulars. At the registration table, I bumped into Scotty Clarke (CMS) and soon after Rod Viens (CMS). We all gathered together for an easy 3 mile warmup over the course. The course is run over the campus of NHTI and offers a combination grass, trails and roads. Its pretty flat save for a couple of hills. One at the 3k mark and the other at about the 3.5k mark.
The conditions were cool and windy. Not ideal for fast times but not too bad either.

I wore my Innov8 230's which I got this week. I put myself at the front as the first 1/4 mile is winding and narrow. I wanted to get out without any incidents. Soon after the gun, I found myself in the top 10 as the lead runners went out pretty fast. MQ was near the front pack and Rod Viens and Scott Clarke (two masters who are battling for CARS points) were about 4-5 seconds ahead as we approached some trails that led us to some grass fields (soccer) which brought us out to the main road of the campus. The course was well marked as it offered both kilo markers and mile markers. The first markers were confusing because the 1k appeared long based on my split (3:40) and the split given at mile 1 was incorrect because it was announced as 5:04 and my watch read 5:21. At any rate, I was in about 12th place at the mile but was only 3-4 seconds behind Viens and Clarke. After the soccer field portion, the remainder of the course was on the roads of the campus. At about 2k, I passed 3 runners and ran directly behind the top 2 masters the entire race and was only separated by 4 seconds most of the time. At 3k there is a short little bump of a hill and I felt like I was gaining on them but on the downhill to the 2 mile mark, they seemed to pick it up a bit. I hit the duece in 11:04 (5:43 into the wind) and the course goes through a tunnel called the Root Canal (Delta Dental has an office within the campus). The tunnel brings you under the main road and then the course jumps back on the main road and brings you to the hill featured at mile 2. It was at this point when I figured I was running even with Scott and Rod and got an idea to get up even with them and make a race of it. The uphill was effortless and the downhill felt very good so I put in a hard surge and decided to pass the two of them. It was precisely at the 4k mark and I would hold them off the entire way in just barely holding off Scott. It required a great deal of a push to do so and I had to throw in a couple of hard surges to make sure they would not come back to me. My split at 3 miles was 16:20 (5:16) and the last .10 took 33 seconds. My finishing time was 16:54. Top in age group. Top master. CMS took the team title (Me, Rod and Sam Wood) MQ finished 4th in a PR 16:12. Another great effort from him as he was only 13 seconds from 2nd place.

Up front, UNH grad Scott McGrath won the men's division in a new course record, 15:49. On the women's side, Abby Gosling of Meredith ran 19:08.


Above picture taken from Concord Monitor shows the tight start.
Top photo also from Concord Monitor is of winner, Scott McGrath breaking the tape in a new course record.

Monday, April 19, 2010

Things I Like About the Boston Marathon

Random thoughts about the 114th Boston Marathon...

Things I like about the Boston Marathon

The tradition. 114 years speaks for itself.
The competition. Course record by Robert Cheruiyot (2:05:52) breaking the other Robert Cheruiyiot's record. Unbelievable women's race as well as it takes 2:26:11 to win it.
Heartbreak Hill. The 3 hills which make up this infamous stretch which puts a hurt on any runner.
Qualifying standard/Charity Exemption. Everyone has earned their way in to this race.
Locals running well. Jim Johnson (Salem NH 2:30:00) 55 year old Reno Stirrat (Dorchester 2:42:27) Steve Wolfe, John Gorman, Scotty Graham, Tom Licciardello and Nancy Corsaro extending amazing streaks.
The crowd of fans. Cheering and supporting all runners. Getting to enjoy it with my wife, Monica.

Things I Don't Like About the Boston Marathon
Runners who dress up in costumes. I saw Minnie Mouse and Super Mario and don't get it.
Entry fee. $250 is a bit steep.
Not having the guts to run it. Maybe next year.




4/19/10 - 4/26/10

Mon 4/19/10 AM 50 easy minutes. (6.0 miles) late AM walked 6 miles while watching marathon

Tue 4/20/10 6:20 AM 37:30 out in 20/in 17:30 (4.80 miles) Bus stop break 8:20 AM 27:49 (3.60 miles) included six 20/40 strides. 7;30 PM 3.36 miles in 29:36 in new innov 230's 11.76 miles for day

Wed 4/21/10 AM 1:03:15 out and back to Derry Rail Trail (off island Pond Rd) turned around at 32:30/in 30:45. Worked every hill pretty hard. This was a hard effort today. (8.6 miles hilly) Also threw in six 20/40's 1.5 miles from finish.

Thur 4/22/10 AM 11 miles in 1:18:30 derry prep backwards loop finished via rail trail

Fri 4/23/10 AM 45;37 (6.0 miles) out in 25/in 20:37 which included 8 x 20/40 strides
covered the 5th mile in 5:43. PM 3 mile warmup over Delta Dental 5k course/ 5k race in 16:54/ 3 mile cooldown (9.0 miles) 15 miles for day splits 5:21/11:04/16:20 (33)

Sat 4/24/10 AM Very easy jog for 56:52 (6.0 miles)

Sun 4/25/10 AM1:32:09 in Harold Parker trails with DV, JQ and MQ. (12.5 miles)

70.86 miles for week.

Thursday, April 15, 2010

Merrimack River 10 mile trail race (aka the Rivah)



I was not going to race the Rivah this year because it got the best of me last year putting me on the disabled list for most of early 2009 and sending me into aqua running and cycling training mode for a majority of the spring/summer with bone spur/plantar issues. But, it being a CMS event and co directed by Steve Peterson and Dave Dunham (two fellow ULowell teammates) as well as raising money for track schlarships in memory of our late friend, Tom Chamberas (Chelmsford '81/ULowell '85), the Rivah lured me in again for the 4th straight year.

Going into the race, my training had been very consistent and I have consciously limited my races to better maximize (hopefully) my effort for the future. My plan for the 10 miler was to get as close to my PR of 62:55 (2009) and try to outrace the masters field. Defending champion Dan Verrington was in Wisconsin for the 100k US Championships so Scott Clark (CMS/Keene State '87) stepped in to do battle on the famed Merrimack River out and back course. It was Scott's first run ever on the difficult course and he asked me on our 2 mile warmup what the course was like and I told him what to expect. Its basically 3 flat early miles followed by 4 brutally difficult hilly miles and then 3 flat miles.

Since I am posting this report a few days after the race (and erasing my splits) my recall of mile times is vague but I do remember getting out well and hitting the short mile in 5:17 and the 2 mile in about 11:15 and mile 3 in about 17:35. I was leading the masters and felt really strong heading to the 4th mile (24:15) as we made our way up Power Line Hill. I was in 6th place overall and hit the turnaround in 31:30 (accurate) and had about a 20 second on a fast and strong Scott Clark.

Going back at Power Line Hill, I was feeling the effort and wanted to be careful on the steep descents but also did not want to let up because I had the sense Scott was closing (even though I never looked back). I worked every climb as hard as I could and pressed on. At about mile 8 (eerily familiar to last year's battle w/ Dan V) Scott caught me and encouraged me to go with him which I did until the little uphill you take as you straddle the River (right before the bridge that Steve Wolfe was taking photos). From there until the finish Scott put 22 seconds on me and debuted with a fine 63:13. For the 2nd straight year, I was masters runnerup finishing up in 63:35 (40 seconds off last year's effort). I am really happy with the effort considering my high mileage of late and also with the wind being a bit of a factor (headwind both ways). Also, my splits for the 5 mile were really close (31:30/32:05). I have often thought the final 5 is actually a faster route than the 5 going out and wonder what it would be like if you raced the course backwards. Food for thought.

Up front, Kevin Tilton held off Ben Nephew for the win and CMS runners Tom Brown and Jim Pawlicki both finished in the top 5.

The race was well handled by Peterson and Dunham (with numerous volunteers) and everyone who raced seemed to have a great time enjoying post race bagels and chili and witnessing Petey's antics with prize duties and raffles!

Thanks to JJ, MQ, Scott Mason, Krissy K, Steve Wolfe , Rose W.and Jamie Doucette for their efforts taking pictures and filming the race.

above pictures courtesy of Scott Mason (top) and JJ, located on power line hill coming back
not a pretty sight (the river is pretty, though)

Monday, April 12, 2010

4/12/10 - 4/18/10

Mon 3/12/10 AM 72:17 with Jim Q. (9.5 miles)

Tues 3/13/10 AM 62 min run solo (8.0 miles)

Wed 3/14/10 AM 6 mile warmup followed by 6 x 2:00 @ 5:30 - 5:45 pace (roads) with 1:00 rest (9.5 miles)

Thur 3/15/10 Unplanned day off. 0 miles.

Fri 3/16/10 AM 68:37 (9.25 miles)

Sat 3/17/10 PM 60:00 spin

Sun 3/18/10 AM 1:38:30 w/ J. Quadros (13.0 miles)


Monday, April 5, 2010

4/5/10 - 4/11/10

Mon 4/5/10 AM Solo 45:01 out in 23 in 22 (5.75 miles)

Tues 4/6/10 AM Solo 59:31 out and back (8.25 miles) PM 29:44 out and back on river (3.5 miles)

Wed 4/7/10 AM Easy 33:12 (4.0 miles) PM 82 min run w/ JJ and MQ trails (11.0 miles)

Thur 4/8/10 AM Very easy 60 min run (7.5 miles)

Fri 4/9/10 PM 61 min run in rain w/ MQ on the river met up with Kevin T after turn around (8.0 miles)

Sat 4/10/10 AM 2 mile warmup on river course 10 mile race (63:35) 2 mile cooldown

Sun 4/11/10 Day off 1st one in a while so not concerned about it

62.0 miles for week makes 5 consecutive 60 mile weeks

Monday, March 29, 2010

3/29/10-4/4/10

Mon 3/29/10 AM 8 miles in rain w/ Jim Quadros 58:30

Tues 3/30/10 AM 8 miles solo in rain hills of Derry 56:03 felt light and quick

Wed 3/31/10 AM 3.5 miles in 29:15 felt heavy and slow PM track workout @ NAHS
2.5 mile warmup 2 x 1000 (3:15) 800 (2:35) 600 (1:53) 400 (73) 400 rest in between interval and sets 2.5 mile cooldown did workout with JJ and two Merrimack College runners John D and P. Lawlor (Mickey Lawlors son) 12 total 15.5 for day warmup and cooldown included M. Pimentel and the Healy brothers

Thur 4/1/10 AM 59:27 on roads felt sore and tired early turned around at 31:30 and felt better at end of run covered about 7.75 miles

Fri 4/2/10 AM 66:22 out and back to Derry Rail trail 35 out/31 in felt okay 8.5 miles

Sat 4/3/10 PM 86:23 run solo on roads to Derry rail trail turned around at 44:30 (12.5 miles)

Sun 4/4/10 AM 53 minutes on Bianchi 10 min of 15/45 and 5 minutes 30/30 PM 35;31 on roads (4.5 miles)

65.75 miles for week 1 spin workout 1 track workout


Wednesday, March 24, 2010

3/22/10 - 3/28/10

Mon 3/22/10 AM 23 minute jog (2.5 miles) PM 62 minute shakeout (7.5 miles) 10

Tues 3/23/10 AM 39 minute run in rain (4.5 miles) very sore

Wed 3/24/10 AM 60 minute run very cold/windy (7.25 miles)

Thur 3/25/10 AM 75 minute run (10 miles) PM 28:46 run on river trail (3.5 miles)

Fri 3/26/10 AM 61:28 over the Derry Prep course out to mile 5 and back (8.5 miles) did 6 20 second strides w/ 40 seconds in between

Sat 3/27/10 AM easy 25 minute jog (3 miles) PM 39 minute run on river trails w/ MQ (5 miles) 8 for day

Sun 3/28/10 AM 1 hr 36 min run with Dan V at Bradley Palmer in Topsfield steady 13 miles

64.75 miles for week

Monday, March 22, 2010

New Bedford Half Marathon


I met up with JJ, Dan V and Bob Wiles at the river as JJ drove down to New Bedford for the 2nd installment of the 2010 NE-USATF Grand prix series, the New Bedford Half Marathon. Caught up with DV on the way down as he updated me on his recent AR age group record for 50k and also informed me he was running on a broken big toe courtesy of the river trails in Andover. Aside from that he was ready as usual to attack a race where he holds a sub 1:06 PR. JJ and Bob W appeared ready to race as well.
After finding the race headquarters and signing up it was time for a quick gathering of fellow CMS runners and we headed out for a 2 mile warmup. I was feeling good and really had no issues to speak of and felt ready to race. I chose to race in my Adidas Tempo's because one of my Loco Banditos was missing (probably in that garage I need to clean out). My goal as usual was to score for the masters team and try to PR. Since I had run 1:15:57 last year I set that as my goal time. I was not, however, going to hit the first mile in 5:17 like I did last year. 5:50 was the time I wanted and I wanted to run even so I had something in the tank for the final tough 5k.

The race was a bit disorganized (probably due to the record # of runners) so there was a delay of about 15 minutes which resulted in a slightly angry mob and a terrible announced start. But, no matter we were off and I was about 10 rows back and just started to run at 5:50 pace (with a slight bit of stiffnesss due to the long wait). I would say the conditions were perfect for racing and I felt good as we made our way to mile 1 which I hit in 5:46. I looked ahead and saw a bunch of familiar runners and just tried to stay at the same pace without making any sudden surge or unnecessary attack. My plan today was run even and try to catch people as they slowed down because this course is fast (early on) and can get you into trouble if you go out over your head. Mile 2 went by smoothly in 5:50 (11:36) as did mile 3 in 5:57 (slight hill) and I hit 3 miles in 17:33. I took water at every station as the temp's were rising as the race went on. My 4th mile was slow at 6:06 and I hit 4 miles in 23:39. I was a bit above my 5:50 pace goal but was content because no one was passing me and I was passing runner by runner and keeping contact with several runners in the near distance. I had my eye on Whirlaway runners and wanted to keep close to as many of my masters teammates as I could. At about mile 4 , Marc Leblanc (1:13:00) went flying by and he would be one of only 2 or 3 runners that would pass me the entire race. At this time I joined up with Paul Hammond of Whirlaway who was running hard (and coming back from surgery) and this is when I put a bit more focus on going a bit quicker because the course just rolls along and is quite agreeable to picking up the tempo. My 5th mile was 5:44 and it put me at 29:25 for 5 miles.
Mile six was 5:48 and I noticed John Barbour (1:16:34) , who always runs well, so I decided to try to hang with him as we hit mile 7 in 5:55, mile 8 in 5:48 and at about 8.5 he dropped me as I slowed a bit during mile 9 (6:09) but continued to pass runners who by now were feeling the heat and also the strong headwind to the 10 mile mark. I ran a 5:52 10th mile which put me at 59:00 (29:35 2nd 5). I was pretty pumped because I felt strong and told myself to stay tough for the last 5k. I ran another 5:51 for mile 11 (1:04:51) and knew mile 12 offered a long uphill but I was really fired up for it and felt great going up and ran the penultimate mile in 6:02 which put me at 1:10:53. I knew I wasn't going to PR but I was not bothered by it and just ran as hard as I could to the finish managing to run the final 1.1 in 6:38 to finish in 1:17:31. 3rd man for the masters as we managed 2nd overall. Huge run by Ernest Brake (1:16:53), who led the squad followed by Dan V (who ran a 2:39 marathon enroute to his AR for 50k 2 weeks ago) (1:17:10), nice efforts by Scott Clark (1:17:57), John Pajer (1:18:33), Rod Viens (1:22:15), Dave Harper (1:31:46) and Kevin Fallon (1:32:15).

JJ PR'd (1:10:07) as did Bob Wiles (1:10:51) to lead the men's team to a solid 3rd place.

Congrats to everyone for great races.

splits 546/550/557/606/544 (29:25)/548/555/548/609/552 (59:00)/551/602/638 (1.1)

1:17:31 5:54 pace 109 overall

Monday, March 15, 2010

3/15/10 - 3/21/10

Mon 3/15/10 Easy 48 minutes 6.25 miles

Tue 3/16/10 AM 64 minute run (8.5 miles) out and back to Derry 15 min ice bath

Wed 3/17/10 AM 65 minute run (8.5 miles) out to Derry Rail Trail

Thur 3/18/10 AM 64 minute run out to Weber Forest in Derry then up Drew Rd turned around at 32:30 (8.75 miles)

Fri 3/19/10 AM 60 minute run easy out and back on Derry prep course (7.5 miles)

Sat 3/20/10 AM 45 minute run easy (5.75 miles)

Sun 3/21/22 15 minute warmup (2.0 miles)/ New Bedford Half Marathon 1:17:31/ 14 minute warmdown (1.5 miles) 16.6 miles

61.85 miles for week

Monday, March 8, 2010

3/8/10 - 3/14/10

Mon 3/8/10 1 hr 10 min 30 second evening run (9.5 miles)

Tue 3/9/10 AM 32 minutes out to Drew Rd turned around and did 2 sets of 3 x 90 seconds at 5:40-5:45 pace with 30 seconds rest in between each interval and 60 seconds between each set. Back in 25:00. 57 total minutes running (8.5 miles) For good measure, about one mile from finishing after a 4 minute rest from the workout, I timed a measured quarter mile and hit 76 seconds.
PM Weight training unloading RDM

Wed 3/10/10 AM 1:02:26 run (8.25) 34 minutes out to Derry Rail via Island Pond
back in 28:26 sore early but felt strong at end.

Thur 3/11/10 1:18:24 out and back to Drew Rd plus additional running through trails of Weber Forest. I am calling this 11 as I finished well under 7:00 pace and felt strong throughout the run. Finished up with six 20 second strides w/ 40 seconds in between.
PM Weight training unloading World Imports and Corsicana bedding.

Fri 3/12/10 AM Covered 7 miles in 52:44 searching for every blade of grass and patch of sand.

Sat 3/13/10 AM 1:03:29 with MQ from DV's house 1st 43:00 w/ DV and DD. Bradford Country Club front 9 plus. (8.5 miles)

Sun 3/14/10 AM 58:39 in hard rain and wind out and back to Derry Rail (8.0 miles)
finished last 1.5 miles w/ 3 x 20/40 feeling really good and ran measured 1/4 in 78 seconds while going through a puddle that reminded me of the Boston Tea Party at Canobie Lake Park. Best week of training all year.

60.75 miles for week.

Wednesday, March 3, 2010

Week ending 3/7/10

Mon 3/1/10 50 minute spin on Bianchi

Tue 3/2/10 70 minute run on Derry Prep (9.5)

Wed 3/3/10 AM 25 minute spin on Bianchi PM 41:30 spin on Bianchi

Thur 3/4/10 68 minute run into Derry covered miles 4-7 on Prep course (9.0)

Fri 3/5/10 8 mile run in 57:25 after 1st 30 minutes did 5 x 2:00 at 5:45 pace w/ 2:00 rest

Sat 3/6/10 AM 1:01:30 out and back to Derry Rail trail via Gulf and Island Pond (8)
PM 35:30 easy run (4.5)

Sun 3/7/10 40 minute easy run (5.5)

44.5 miles 6 runs 5 days 2 days on bike

Monday, March 1, 2010

DH Jones 10 mile (USATF-NE Championships)


After a stressful couple of weeks, the Q household got back to normal and I got the green light to race the first Grand Prix race of 2010. With Double J driving out to Amherst (thanks, JJ) along with brother MQ we enjoyed the ride and met up with the CMS family at race headquarters. Last year the Jones 10 was a master's PR performance so I had good course knowledge and positive memories to help out with race strategy. The plan was to try to break 58 minutes (5:48) and see if I could help score for the team. I knew going in to the race that I was not 100 % mentally and was a bit physically drained but whenever you arrive at one of these races, the atmosphere allows you to gather some extra special reserve and the competitiveness within you is easily tapped.
All the best runners were in attendance and the weather was perfect (for Feb 28th) so no more excuses to not race hard. At the gun, the lead pack raced away as I tried to not get too caught up and held back to hit the mile in about 5:40. I actually passed Dan V (DV) as he was racing "conservatively" early and was aiming to hit 57:30 or better. The 2nd mile is quick and is difficult to hold back with all the downhill. DV passed me for good on the 1st big downhill but I kept close contact with him until mile 5. I hit mile 2 in about 11:00 and felt okay and actually looked forward to the next 3 miles of challenging uphill and dirt road. My split at mile 3 was 17:00 so I was on target for 58:00 and I was having no real problems and I was in contact with several runners who have always beaten me so I was encouraged to be in the position I was at this point in the race. Mile 4 was a bit of a grind (missed split) and I was starting to feel the effort around midway (29:30).
At about mile 6 (or some downhill around that point) is when I discovered the tank was near empty as Reno Stirrrat, Jason Porter and Mark Hudson (all Whirlaway) screamed by me like I was standing still and I had no response in me. I tried to maintain contact but was having no success and was beginning to become concerned about breaking an hour. The only consolation was that the final 5 miles of this race is (in my opinion) quicker than the first 5. At mile 6-7 I came upon and passed teammate Kevin Tilton who was struggling with side stitch issues. I thought it might of been ankle issues so I told him to save it for a later race. I was wrong because by the time I got to mile 8 and was battling Greater Boston's Ray Davie, Kevin flew up the hill by us and was running strong. He put on over a minute over the final 2 uphill miles on me and all I could think of was what Mount Washington would be like come June. I really tried hard to bring it in as fast as I could to the finish but was not having much success as runners came up and passed me one by one. In the final stretch I got outkicked by another Whirlaway runner, Mike Platt. Exhausted at the finish I hit the line in 58:52 (34 seconds slower than last year).