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 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 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 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 9/25/10

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

Friday 9/24/10

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

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 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.

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 9/20/10

AM 5 miles in 39:40. Easy run.

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 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 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 9/16/10

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

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 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 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 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 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 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 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 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 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 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.

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 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 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 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.