Tuesday 11/30/10

AM Easy hour shakeout run (7.5 miles).

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 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 11/27/10

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

Friday 11/26/10

AM 50 minutes in rain. 7 miles.

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 11/24/10

AM 2 x 30 minutes very easy. 7.5 miles

Tuesday 11/23/10

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

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 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 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 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 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 11/17/10

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

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 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 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 11/13/10

AM Steady 71 minutes (10 miles).

Friday 11/12/10

AM Easy 38 minutes. 5.2 miles

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 11/10/10

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

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 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 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 11/6/10

PM after work ran 53 minutes 7 miles

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 11/4/10

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

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 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 11/1/10

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