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 12/30/10

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

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 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 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 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.

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 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 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 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 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 12/20/10

AM 6 miles in 44:00.

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 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 12/17/10

AM 8 miles in 57:57.

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.

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 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.

race results

I will try to put together a race report soon.

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 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 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 12/7/10

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

Monday 12/6/10

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

Sunday 12/5/10

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

Saturday 12/4/10

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

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 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.

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