Monday, February 28, 2011

Monday 2/28/11

AM 72:31 on wet and icy roads. Felt good probably due to no workout yesterday. 10 miles.

PM 30 minutes spinning

Saturday, February 26, 2011

Saturday 2/26/11

AM 11 miles. 1:20:57. Out in 42:30/back in 38:25. Final 2.3 miles in 16:20. Slushy, icy and wet.

Friday, February 25, 2011

AM Early morning run in snow. 62 minutes relatively easy and relaxed. The soft layer of snow on the roads was a welcomed relief on my semi-tired legs. Made it out to Indian Hill and tried to match the deer tracks in the snow. 8 miles.

Thursday, February 24, 2011

Thursday 2/24/11

AM Easy 8 miler. Beautiful sunny morning. 1:01:51.

Wednesday 2/23/11

PM No run today but spun on the Bianchi for 60 minutes. Hard effort combining climbing and intense spinning. 3 minutes climb/7 minutes spinning x 6.

Tuesday, February 22, 2011

Tuesday 2/22/11

PM Evening run with Jim Johnson. Various loops and roads in and around Aspen/Deerfield, etc. First 2.6 miles 17:13 next 2.6 in 14:31 for a new "course record" 31:45. Entire run was 1:09:40. Depending on course measurement it was 10 miles.

Monday, February 21, 2011

Monday 2/21/11

AM 30 minute spin.

PM 1 hour run. First 5.2 in 33:17 (out in 17:52 back in 15:25) Really pushing it in spots. Next 3.8 in 26:42 easy. 9 miles.

Sunday, February 20, 2011

Sunday 2/20/11

AM Out in 40 minutes back in 37:51. Hilly, windy, cold 11.5 miles. 1:17:51.

Friday, February 18, 2011

Friday 2/18/11

AM Beautiful sunny morning. Out in 32:46 (got to 5 mile mark of prep course then ran an extra 1/4 mile making it about 4.25 miles from house...hilly) back in 28:54 for a total of 8.5 miles in 1:01:40.

Tuesday, February 15, 2011

30 Years Ago

Thanks to Scott Mason for forwarding this old result.

Tuesday 2/15/11 AM 60 minutes. 8 cold and very windy miles.

Wednesday 2/16/11 AM 68 minute run. Felt really good today. 10 miles.

Thursday 2/17/11 AM 49 minutes. 7 miles. I hope to double today. Possibly on the bike or Aspen loops.

Monday, February 14, 2011

Monday 2/14/11

. AM 7.5 miles in 52:25. Another route involving a great deal of climbing as well as descending due to the out (27:34) and back (24:06 plus 45 seconds jogging) route. Out to Rt 28 via Goodhue.
Nice temp's. A bit tired early from yesterday's long run but at times felt pretty good.

Sunday, February 13, 2011

Sunday 2/13/11

10 AM 2 hour run. Ran out to Island Pond Road into Derry which eventually took me out to Kilrea Rd at about the 4.75 mile mark of the Prep course. At exactly 1 hour turned around and finished in 1:57:30. Jogged around for 2 1/2 minutes to make it 2 hours even. The course is hilly both out and back but probably less hilly coming in. 16 miles.

67 miles for the week.

Saturday, February 12, 2011

Saturday 2/12/11

AM 65 minutes felt good early on but fatigued toward the end. Cold again. 9 miles.

Friday, February 11, 2011

Friday 2/11/11

AM Another 60 minutes. 8 miles. Nice and relaxed. Boy it is cold!

Thursday, February 10, 2011

Thursday 2/10/11

AM Another brisk morning but again no wind which made this hour run rather quicker than normal. Ran up into Indian Hill then returned back and touched the perimeter of the prep course. The last 2.6 took me 15:30. Felt good. 8.5 miles (could be closer to 9).

Wednesday, February 9, 2011

Wednesday 2/9/11

AM 70 minutes. Out in 35/back in 35. I am calling this 10 miles as today I felt pretty good out there. It was cold but no wind and no snow to deal with just an occassional patch of ice.

Tuesday, February 8, 2011

Tuesday 2/8/11

AM 60 minutes on snowy, slushy streets. Nothing special about this one. 8 miles.

Monday, February 7, 2011

Monday 2/7/11 and Super 5k

AM 60 minute shakeout. Left hamstring not 100% but felt better as the run went along. 8 miles.

Sunday I raced in the Super 5k. Placed 8th overall in 17:21 (5;36 pace) and I was 4th master behind Titus Mutinda (17:03) Mike Cooney 17:11 and Joe O'Leary (17:14). Up front MQ took the win in a time of 16:13. He had a good battle with Jose Ortiz and won by 13 seconds.

At the first turn about 300 yards into the race I was already in 10th place and both legs were tight. I wasn't feeling sharp at all and this was probably attributed to the 7 miles already run in the hours leading up to the noon start. (4 @ 8am and 3 w/up). Or possibly from not running on Saturday. I hung in 10th until the only hill on the course which is just before the mile mark. I made a pretty strong move and passed Eric Beauschene and Joe Morasse and held this place the rest of the race. My split at 1 mile was 5:28.
I could see the race upfront developing and as I hit the halfway mark turning onto Pawtucket Blvd., MQ and the leaders were about 25 seconds ahead. I hit mile 2 in 11:04 (5:36) and was not losing much contact with the 3 top masters but wasn't gaining much either. Pawtucket Blvd is a long stretch and the headwind can be pretty strong in spots so you really have to hang in there or else its easy to fade. I was actually closing on Cooney and O'Leary as we made the last turn to the finish line but they closed well and I couldn't reel them in. My 3rd mile was 5:40 (16:45) and I ran the last 1/10th of a mile in 35 seconds.

Fairly decent effort but got a long way to go.

Sunday, February 6, 2011

Sunday 2/6/11

AM Saturday was a doughnut. Not exactly training like a champion. Sunday 8AM easy 4 miles (33 minutes) over ice covered roads. Going to go race the Super 5k in Lowell. 12 noon start.

11:15 AM 24 minute warmup (3 miles)

12PM 5k in 17:21 528/536/540/35

12;30 PM 3 mile warmdown

13 miles

Friday, February 4, 2011

Friday 2/4/11

AM 60 minutes on the bianchi. 3 minutes climbing always above 80 rpm/ 3 minutes on the saddle well above 110 rpm x 10. Good effort. The bitter cold temp's kept me inside this morning.

PM easy 20 minutes on the bianchi to keep the legs loose.

Thursday, February 3, 2011

Thursday 2/3/11

AM 62 minutes solo, no yaktrax (very snowy and slippery), easy effort. Legs sore. 8 miles.

Wednesday, February 2, 2011

Wednesday 2/2/11

PM Evening yaktrax run through the neighborhood with Jim Johnson. 2 Perimeter loops of development plus an out and back to make it one hour even. 8 miles.

Tuesday, February 1, 2011

Tuesday 2/1/11

AM Ran the Prep 16 mile course with brother Mike and Jim Johnson. MQ had the Garmin and said we ran 16.2 miles. Due to a couple of stops the time ran ranged from 1:59 (MQ) to 2:01 (JJ) to my time of 2:04:04. They pulled away from me every climb beginning at mile 10. I made my way back to them by mile 13 but was toast after 15 and they finished about 1 minute ahead of me. We were running in snow slicked roads the entire way as the storm has begun. Time to shovel.