Week ending 9/4/11

Mon 8/29/11 am 51 minutes of easy running with Jim J. (6 miles) Spicket Hill / pm 42:30 steady 6 miles solo

Tues 8/30/11 am 53 minutes with JJ (6.8 miles) Spicket Hill/ pm 61:30 solo ( 8.0 miles) easy out/back to rail trail

Wed 8/31/11 am 75:30 solo new loop covering Goodhue/rte 28 and the old rte 111 came in via Shadow Lake 10 miles/ hot / pm 4.6 miles in 36 minutes with Jim J.

Thur 9/1/11 am 72:09 out to 10 mile mark of Prep course in 36:45 back in 35:24 (short 10 very long 9) / pm 1.5 miles warmup / 5k race in 16:40 / no warmdown

Fri 9/2/11 pm 81:11 same route as yesterday but continued on Prep course and turned around after 40 minutes and 50 seconds to make sure I was running at least 5 out and 5 back. Long 10 short 11 (10.5 miles) My time back 40::21. Slow steady recovery run. Legs a bit beat but not completely gone.

Sat 9/3/11 am 69:49 easy mixture of trails and roads (9 miles)

Sun 9/4/11 am 80:05 solo very hot and not really feeling well but managed 11 miles to hit 85 miles for the week and established an all time mileage week (lifetime weekly high)

Week ending 8/28/11

Mon 8/22/11 easy 6 miles

Tues 8/23/11 am 6 miles pm 6 miles

Wed 8/24/11 pm 3 miles warmup / 2.5 xc /trail 14:15 Lynn Woods / 3 mile warmdown

Thur 8/25/11 am easy 4 miles (30 minutes)

Fri 8/26/11 am 10 miles (77 minutes) / pm 8 miles (63 minutes)

Sat 8/27/11 pm 10 miles (79 minutes)

Sun 8/28/11 am steady 8 miler during Irene (58 minutes). 66 miles for the week

Derby Street Mile

Friday night I left Salem NH at 5pm and arrived in Salem MA at 6pm which gave me about an hour to get ready to race in the Derby Street mile. Upon arrival I was greeted by Dave Dunham who was also racing. We headed out for a preview of the course and a 3 mile warmup. I was feeling good and was looking forward to this but did begin to experience those pre-race jitters as there is no room for error in a mile race. I decided to not wear a watch and went sockless in my race shoes. After a bit of a delay we were off. I told myself not to go out too fast but couldn't help but feel slow as the leaders hit the 1/4 mile in about 62 seconds. Using DD's 1/4 mile times I hit the 1/4 in about 71 seconds then slowed to a 75 to hit the 1/2 mile in about 2:26. I was gaining on Johnny Ayers who I knew was a master so I keyed on him to the 3/4 mark which I hit in about 3:41 (75 seconds for the split). Ayers was coming back to me and I really put in a charge to the line and finished in 4:53 which meant I ran the final 1/4 mile in 72 seconds. As it turned out I was 2nd master to Jason Barnes who ran 4:48! I was 10th overall. The winner ran 4:26 which is a new record. 3 miles warmdown with DD who ran 4:58 and established a master's PR for his efforts. ( He also saved a skunk from near death.) This race gives me firm belief that I will be racing indoors come wintertime.

Video of the race finish. Notice my lean to the line and my Roger Bannister style finish. https://www.facebook.com/#!/video/video.php?v=2141379387014&oid=293677846387&comments

Week ending 8/21/11

Mon 8/15/11 no run

Tues 8/16/11 am 6 miles (42 minutes) pm 6 miles (45 minutes)

Wed 8/17/11 am easy 64 minutes 8.5 miles

Thurs 8/18/11 am 6 miles (45 minutes) pm 6 miles (45 minutes)

Fri 8/19/11 pm 3 mile warmup with DD at Derby mile / Derby mile in 4:53 (71/75/75/72) / 3 miles w/ DD

Sat 8/20/11 pm easy 61 minutes (8 miles)

Sun 8/21/11 am solo on roads out to top of Old Warner hill in 45 minutes (6 miles) and back in 41:16 for 1:26:16 12 miles pm easy 2.5 mile shakeout 14.5 for the day /62 miles for the week over 6 days

Week ending 8/14/11

Mon 8/8/11 44 minutes (6 miles)

Tues 8/9/11 44 minutes (6 miles)

Wed 8/10/11 58 minutes (8 miles)

Thur 8/11/11 PM 58 minutes pretty hard run (8.5 miles)

Fri 8/12/11 AM easy 45 minutes (5.75 miles) PM easy 36 minutes w/ JJ up Spicket Hill plus (4.25 miles)

Sat 8/13/11 off. 0 miles

Sun 8/14/11 Ran entire Derry Prep 16 course plus 4 to make it 20 miles. 58.5 miles / 6 days.

Week ending 8/7/11

Monday 8/1/11 AM 43 minutes (5.5 miles) PM 44 minutes (6 miles)

Tuesday 8/2/11 PM 2 mile warmup and a couple of strides / 10 mile race 60:51 (36 th place)

decent race probably a bit too aggressive early and paid for it at the end (29:07 first 5 / 31:44 2nd 5 (last mile in 5:26 was a positive)) / 2 mile warmdown

Wednesday 8/3/11 AM 3 miles in 25 minutes easy shakeout

Thursday 8/4/11 AM 38:28 (5 miles) PM 5.5 miles in 37:29 (10 x 30 second hard strides)

Friday 8/5/11 PM 58 minute run w. Jim Johnson through the streets of Salem and Atkinson up to Providence Hill Road and back from route 97 (7.8 miles)

Saturday 8/6/11 day off 0 miles

Sunday 8/7/11 1 hr 55 minutes solo from the house made my way out to Prep course and ran from 7 - 14 without any trouble then got onto another route due to wrong turn and ended up on route 28 and got back on course via Kilrea and ran 3 - 7 then ran back to house...very hot no water entire run (17 miles) 63 miles on 6 days and one 3 mile day