DQ Running

Week ending 10/2/11

2011-09-28T10:46:00.003-04:00

Mon 9/26/11 88 minute run solo and very slow. 11 miles. Easy out and back.

Tues 9/27/11 Windham rail trail with Jim Johnson. Out to Derry in 40 minutes and back to Victorian Park in 36 minutes. 10 miles. Felt awful going out and a bit better on the way back.

Wed 9/28/11 easy hour 7.5 miles

Week ending 9/25/11

2011-09-20T17:39:00.007-04:00

Mon 9/19/11 am 1hr 33 minutes (12 miles) out to Prep 3 mile mark (ran the route backwards from 7 mile mark) plus a little more turning around after 48 minutes and coming back in 45 minutes. Feeling strong but not much turnover with the 10k yesterday. No issues after race.

Tues 9/20/11 am 1 hr 12 minute run (9.5 miles) Goodhue to Rte. 28 ran to Animal Hospital (libbey Rd) and back and added 2 more miles to make it 9.5. I used to think the out and back was 8 miles but it is closer to 7.5 because I made it out to the animal hospital in 29 minutes and there is a lot of climbing as you run up Goodhue.

Wed 9/21/11 pm 1 hr 18 min 30 seconds very slow and easy 10 miles ran out to Drew Road on Prep course past Smokey the Bear until 40 minutes then ran back

Thur 9/22/11 Steady effort with JJ in the Windham Town Forest. Run time was 70 minutes. Solid 9 miles.

Fri 9/23/11 and Sat 9/24/11 busy no workouts.

Sun 9/25/11 1:42:44 solo out 7 miles over the prep course (54:00) back in 48:44. Hilly going out and took advantage of downhill to make it a quasi-tempo effort. 35:07 to Smokey (Derry FD/10mile mark) 18:53 to 7 mile mark of actual run 16:51 back to Smokey then 31:52 in. 14 miles. 54 miles in 5 days 2 days off...need to increase mileage and increase intensity.

Lone Gull 10k

2011-09-19T08:08:00.007-04:00

Sunday morning was the 5th and final Lone Gull 10k road race. I last raced here in 2009 when it was a Grand Prix. Dave Dunham, Dan Verrington and myself drove together as DD managed to get us lost but we did get there in plenty of time to get our numbers and get in a 3.5 mile warmup. We warmed up with Joe Donnelly (Whirlaway) and did an out and back to a bit beyond mile 1 and found out that we would have a tailwind going out and have to battle the wind coming home to the finish. I was feeling good and anxious to race. I decided to race in the Saucony (model unknown) racing flats that I bought at the tent sale for $15. They are really light and reminiscent of the original Nike waffle racers and probably are more appropriate for a 5k or short xc/track race but I knew I could handle them over a rolling 10k road course.

As the gun went off, I got out good and settled in to what felt like 5:30 pace. Eventual winner, Brendan Bonner (GBTC) went out very fast and no one bothered to chase him. He went onto a convincing 32:30 victory. The first mile for me felt easy and relaxed as I ran side by side with DD just a few steps behind Dan and Joe. We hit the mile in 5:31. That was right where I wanted to be. As we rolled along the course, cutting all tangents nothing much happened except DD pulled away right before mile 2 and I was content to stay on pace but wished I had a bit more fight to go with him. My split at 2 was 11:02 (another 5:31). The 3rd mile I focused on the trio ahead of me and tried to maintain contact hoping I could reel them back in on the return trip to the finish. I hit mile 3 in 16:33 (another 5:31) and wasn't closing on them and Joe was actually pulling away from Dan. Dave was clinging to Dan and seemed to be running very strong. My split at 5k was 17:11 and I still had hopes of my race goal of 34:30. I wasn't laboring and my legs felt decent but were lacking the speed to change to that gear to get up to Dan and Dave.

As we made our way home the wind was evident but not the type that throws you back. I leaned into it and just tried to chase down Dan and Dave. My split at mile 4 was 22:21 (5:47). I lost about 5 seconds to Dave and noticed he was closing on Dan (who race a 10 mile trail race on Saturday). I still was trying to reel them in and felt like I was going 100%. My 5 mile split was 28:06 (5:45) and I was not closing but I ran another 5:45 to hit mile 6 in 33:51. I was now just trying to get in as fast as possible to get in under 35 minutes. I ran the final .2 in 1:08 to cross the line in 35:00 and established a new master's PR. I finished 9th overall and was 5TH in the 40-49 age category. Dave finished in 34:41 overtaking Dan on the climb at mile 6 and Dan ran a fine 34:48. The three of us took 2nd in the overall team competition behind GBTC and we won the master's race.

Notes: Thanks to Wes Lassen owner of New England Running Company for the race entry and for putting on a fine race. Hopefully someone will take the race over and make a Grand Prix bid next year. My time here in 2009 was 35:19 so I am in pretty good shape. Yesterday's effort felt solid and very in control as compared to 2009 when I was redlining the final mile and was on the ground in the chute at the line.

Week ending 9/18/11

2011-09-12T21:46:00.009-04:00

Mon 9/12/11 late am 62 easy and steady minutes (8 miles) out in 32 back in 30....right ankle a bit funky after yesterday's 27 miler, I think it was the rolling speed bumps that did it. When I was playing wiffle ball I couldn't move to field the ball tonight but as I type everything is fine.

Tues 9/13/11 am 30 very slow minutes to warmup (3.5 miles) 8 x 400 (measured .25 Garmin) uphill for first half 86/86/84/84/85/84/82/82 full 400 recovery (4.0 miles) 23 minute warmdown (2.5 miles) 10 miles

Wed 9/14/11 noon 67:46 steady effort (9 miles)

Thur 9/15/11 late pm 64:06 finished up in light rain..(8.5 miles)

Fri 9/16/11 pm River 10 miles with Jim Johnson. 79 minutes.

Sat 9/17/11 wanted to get out but never did (0 miles)

Sun 9/18/11 am 3.5 mile warmup before 10k (lone gull 10k)/ 1/2 mile jog to start / 10 k (35:00) 9th OA 5th master PR as a master splits 531/1102 (531)/ 1633 (531)/ 5k in 17:11 / 22:21 (548)/ 2806 (545)/ 3351 (545)/ 35:00 (1:08)/ 3 mile warmdown 13 miles 58 miles for the week in 6 days

Week ending 9/11/11

2011-09-07T13:16:00.008-04:00

Mon 9/5/11 easy day. very light jogging around the neighborhood as Julian rode his bike with me. 3 miles.

one hour wiffle ball with Julian...he has such a natural swing and can really run the bases

Tues 9/6/11 am 74 minutes steady running beautiful cool morning. 10 miles.

Wed 9/7/11 pm 52:15 run in the rain...refreshing 7 miles

Thur 9/8/11 pm steady 70 minutes ran out to and intoWeber Forest felt pretty good but 10 hr 3rd shifts making training a bit different (9.0 miles)

Fri 9/9/11 am very easy 68:04 same course as yesterday muggy (9.0 miles) pm 54 minutes with Jim J. Spickett Hill. (7 miles)

Sat 9/10/11 no run worked from 7am - 6pm helping a family move. 0 miles.

Sun 9/11/11 27.4 miles with JJ. Longest run of my life as we ran from Salem NH rail trail to Manchester NH touching the fence on the southern perimeter of the airport and back. JJ has all the details on his blog. 72 miles for the week. 6 days/1 easy day.

Week ending 9/4/11

2011-08-29T20:17:00.010-04:00

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

2011-08-25T07:10:00.005-04:00

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

2011-08-22T08:37:00.005-04:00

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

2011-08-20T09:03:00.005-04:00

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

2011-08-10T09:16:00.004-04:00

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

2011-08-03T19:33:00.010-04:00

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

Carver 5 mile (USATF- NE Championships)

2011-07-31T13:43:00.008-04:00

med ctr 6k = 5:57 pace 5/8/11

rhody 5k = 5:39 pace 6/5/11

10k track race = 5:50 pace 6/12/11

carver 5 mile = 5:42 pace 7/3/11

I am going to make this post short and sweet. The 5 miler in Carver was my first race since the HASLAW downhill mile on 7/3/11 and only my 2nd since Mount Washington but my training has been very good and I am healthy. Without a doubt the heat got to me as did the fact that I probably went out over my head for the first mile (5:20). I would use the same approach, however if the race was run again today. That is just how I race. It has to be aggressive or I don't want to be there. My final time of 28:32 was a bit off my goal of 27:30 but I think everything is heading in the right direction for me to honestly say that I have that time (or better) in me.

The above list of races shows a progression of my results since returning to racing 5/8/11. That is what I am taking out of all this and I look forward to racing again soon.

Week ending 7/31/11

2011-07-28T19:51:00.005-04:00

Mon 7/25/11 no run 0 miles

Tues 7/26/11 7 miles in AM PM track 1 x 2 mile in 10:49 (524/525) 800 rest 1 x 1 mile in 5:20 (4 straight 80's) 400 rest 1 x 1/2 mile in 2:31 (400 rest) 1 x 1/2 mile in 2:34 2 before / 1 after 15 miles

We 7/27/11 AM 3 miles easy PM 6 miles easy

Thur 7/28/11 48 minutes ( 6 miles) PM 40 min (5.5 miles)

Fri 7/29/11 AM easy 30 minutes (3.5 miles)

Sat 7/30/11 AM 3 mile warmup / 5 mile 28:32 / 3 mile warmdown

Sun 7/31/11 AM 1 hr 40 min w/ JJ some trails (Gordon's Hill plus) but mostly roads out to Indian Hill (approx 14 miles) 63 miles / 6 days for the week

Week ending 7/24/11

2011-07-23T18:03:00.005-04:00

Mon 7/18/11 AM easy 3 miles

Tues 7/19/11 AM easy 4 miles PM quicker 4 miles

Wed 7/20/11 AM 50 minutes slow 6.5 miles

Thurs 7/21/11 AM 58 minutes steady 8 miles

Fri 7/22/11 AM 8 miles slow 62 minutes

Sat 7/23/11 AM 53 minutes at times quick 7 miles

Sun 7/24/11 AM 2hr 3min run with Dan Verrington, Mick Grant and Mark Behan. Winni Kinni from DV's house plus 2 loops of Winni and back. 15 miles. 55 miles for week. Heat and life caused limit to amount of mileage but pleased with everything.

Week ending 7/17/11

2011-07-12T08:26:00.008-04:00

Mon 7/11/11 Felt pretty good considering the mid 90 degrees and humidity. This is a very good indication of my current fitness where in the past the heat would just make me want to stop. Worked the hills. 6 miles.

Tues 7/12/11 AM 46 minutes ( 6 miles) PM 42 minutes (6 miles)

Wed 7/13/11 AM 47 minutes (6 miles) PM 52 minutes w / JJ (7 miles)

Thur 7/14/11 AM Very easy and controlled (aka Slow) 59:13 (7.5 miles)

Fri 7/15/11 AM Another easy 64 minutes Prep course loop (8.5 miles) PM 53 minutes w/ JJ Gordon's Hill plus (7 miles)

Sat 7/16/11 AM very easy 59:44 ( 7 miles) PM 50:54 steady (6.5 miles)

Sun 7/17/11 PM Hot and hilly 10 miles in 72:29. 75.5 miles for the week.

My 5 Most Memorable Relay Legs

2011-07-08T20:13:00.002-04:00

The other day I was thinking back to the olden days and began to think about relay races. With all the relays that take place nowadays it made me want to list my top 5 most memorable relay legs. Its not a very impressive list but its all from memory because I have no running logs.

5. Mill City Relays 1988 leg # 1. Ran for the Greater Lowell Road Runners (GLRR) and ran the Nashua leg and had a good battle with Greater Boston's Gary Wallace as I out leaned him at the handoff for leg #2. I think I handed the baton to Art Demers. Someone may have more info on how we finished but I think we won never relinquishing the lead. I ran the inaugural Mill Cities way back when for the Merrimack Valley Striders and anchored in the first ever championship. Those results are somewhere in some serious archives.

4. Lynn Woods 10 mile relay (4 x 2.5 cross-country) 2009. Ran leg # 3 in 14:03 and handed the baton to Dave Dunham who took the CMS Master's team into victory with a course record time. Team members were Joe Shairs (low 13 minutes. Dan Verrington, myself and DD). DD has all the splits and total time. The course has since been changed but the race is still run every summer.

3. 1981 dual meet versus Lynnfield HS. 4 x 440. Cinder track. Meet hinged on the result of the mile relay and I ran the 3rd leg. I had run the 2 mile earlier but given that I was probably not pushed (10:30)I was ready to bust out a 55 and overtake some burly Lynnfield kid who had pushed me as I took the baton from my teammate. Bill Sullivan anchored us in to victory which made for a sweet bus ride home.

2. Plymouth to Provincetown relay (final year I believe) 1988. Again running for the GLRR and again given the first leg. 7 am start pouring rain, 10 mile leg over hilly course. Had a tremendous battle with Wayne Levy and Pat Gilhooly. No clue as to how fast we ran that leg in but it was fast. I remember running through massive puddles and having my shoelace come untied towards the end of the leg. Gilhooly and I sprinted to the finish and I think a second separated us at the handoff. We would finish 3rd as a team.

1. 1980 Class C State Relays. St. John's Prep. Danvers MA. Distance Medley Relay. As I type this I am having trouble remembering the members of the team. 440 leg. Senior Mike Prattt (team Capt), 880 John Costello (Junior) 1320 leg Bill Sullivan (Junior) Mile David Quintal (Junior). Damn I hope that is accurate. I received the baton 5 seconds behind in 2nd place. Now I wasn't the best miler but that day I ran a 4:35 to overtake the lead as I began my final lap. It was my only Mass State Championship but to do it with teammates was very cool.

HASLAW Manchester Mile (downhill)

2011-07-05T08:12:00.007-04:00

Sunday 7/3/11 I took my two youngest boys to Manchester NH to participate in the 1st annual HASLAW Manchester Mile. This race was put on by Millenium Racing directed by running guru and legend John Mortimer. Mortimer was interested in putting together an elite field to race down Bridge St which features 188 feet of drop during the mile race. Using his contacts in the running world, Mortimer gathered some fast dudes which resulted in a winning time of 3:43.99 by Brian Gagnon (Lowell, MA/ UConn/ Adidas). One other highlight was watching former ULowell mile record holder, Kevin Alliette (Whirlaway) take both the 1/4 mile and 1/2 mile bonus and still record a 4:07. My race went pretty well as I found the early going tough with a limited warmup and not running both Friday and Saturday leading into the race. I finished in 4:39 and was 3rd in the 40-49 division. Giovanni also placed 3rd in 7:31 for the 10 yr olds and Julian won his 6 yr division with a time of 8:09.

Week ending 7/10/11

2011-07-05T08:06:00.004-04:00

Mon 7/4/11 AM 61:42 (8.5 miles) Prep loop PM 59:30 (7 miles) out and back to Island Pond Rd

Tues 7/5/11 AM easy 50 minutes (6.5 miles)

Wed 7/6/11 AM Steady 55 minutes out to route 28 via Goodhue and back (7.5 miles) PM 38 minutes w/ MQ up and down the street of Tower Hill (4.5 miles)

Thur 7/7/11 32 minutes quick city run from Oxford Street powered by a Stroh's (4.75 miles)

Fri 7/8/11 AM 53:43 steady and at times quick feeling lighter and more responsive (7.2 miles)

Sat 7/9/11 AM very easy 60 minutes (7 miles)

Sun 7/10/11 PM 82 minutes out in 43 min and back in 39 minutes. 11 miles. Hot.

64 miles for the week and that is a good week for me. I am trying to somehow show up at the starting line for the Stowe 8 miler next Sunday.

Week ending 7/3/11

2011-06-28T20:20:00.002-04:00

Mon 6/27/11 PM 36 minutes (5 miles)

Tues 6/28/11 AM 45 minutes (6 miles) PM 45 minutes (6 miles)

Wed 6/29/11 AM 45 minutes easy

Thur 6/30/11 PM 60 minutes w/ JJ. 8 miles

Fri 7/1/11 no run

Sat 7/2/11 no run

Sun 7/3/11 limited warmup / mile downhill in 4:39 (no splits) / no cooldown

Mount Washington Road Race 2011

2011-06-26T07:40:00.003-04:00

I thought it would be a good idea to post about this race before the USA Mountain Championships take place this morning in North Conway, NH at Cranmore Mountain. Unfortunatey, I cannot race so I will quickly share my MW experience. Going into MW I had low expectations due to my limited mileage (since 5/1), lack of racing (3 races since 5/1) and hardly any track work (1 workout). However, my fitness has improved of late and the nagging left hammy has improved as well. Someone asked me what my goal time was and I said I would take sub 1:16. I find it difficult to guage or predict a time for this race because I have only raced it a handful of times and mostly as an aging master.

After a 3 mile warmup in the rain, I put myself in the 3rd row (every year same place) and waited for the start. I felt decent, fairly rested and well hydrated. As the gun went off, I just took it out tried to remain relaxed. Shortly into the race, my legs stiffened up and felt horrible. I told myself to relax and not worry but knew it may be a difficult run. As we hit the climb, I could see many runners who I wanted to be with and tried to hang as best I could. However, as we hit the 2nd mile, my left calf was really not responding well and it was becoming an issue. I was not in oxygen debt and felt great otherwise but the calf would not allow me to increase my pace. I basicallly slugged along and as I hit 3 miles (sorry no splits) and actually turned around and started running down the mountain. It was at that moment when Reno Stirrat passed me and offered encouragement to continue. I wanted to run down and just end it but turned around and went into a one minute power walk until I got the balls to run again. I am glad I did because the calf loosened up and from the halfway point to the summit, I actually raced and felt good. I wish I could find my splits on that tiny piece of paper but it doesn't matter. I finished in 47th place with a time of 1:17:52.

Week ending 6/27/11

2011-06-21T10:19:00.002-04:00

Mon 6/20/11 PM 37 minutes ( 5.5 miles)

Tues 6/21/11 PM 40 minutes (5.5 miles)

Week ending 6/19/11

2011-06-14T08:22:00.006-04:00

Mon 6/13/11 AM easy 36 minutes (4.5 miles) / PM 42 minutes up and down Spickett Hill with JJ (5 miles) 9.5 miles

Tues 6/14/11 AM 4.2 miles in 35 minutes

Wed 6/15/11 AM 40 minutes (5 miles)

Thur 6/16/11 AM 52minutes (6.5 miles)

Fri 6/17/11 AM 30 minutes easy (4 miles)

Sat 6/18/11 AM 3 mile warmup / 7.6 mile Mt. Wash 1:17:52 / 7.6 miles down untimed 18.2 miles

Sun 6/19/11 PM 65:58 solo out to Drew Rd. loop felt sore early and did not push any pace just wanted to shake things out...towards the end I started to feel pretty decent (8.5 miles) 52.7 miles for the week

6k + 5k = 10k

2011-06-13T09:23:00.006-04:00

The math is fuzzy but the past two races I have run have been a 6k (5:50 pace) and a 5k (5:39 pace) so logically it made tremendous sense to race a 10k on the track on Sunday. Dave Dunham was the conspirator behind this race as he convinced the USATF-NE honchos to host a 10k at Regis College in Weston, MA as part of the New England track championships.

The last time I raced a 10k on the oval was in 1983 as a college sophomore and placed 12th in the NCAA Div II track Championships. My time that day was 30:37. That spring I raced 3 10k's and finished all (30:23/ 32:30/ 30:37) so I knew that finishing would not be a problem for me but how fast was the real question. My training has been consistent since May 1 and I actually have done 1 track workout (10 x 400 in 80 w/ 200 rest). Leading up to Sunday, my mileage has increased and I have been feeling strong just not fast.

After a 3 mile warmup and 1/2 mile on the track, the 9 racers (8 CMS teammates) were called to the line. Somehow I was given lane 1 (comic relief) and as the gun went off I immediately assumed last place which is where I would end up. Basically it was a 25 lap adventure of waiting to be lapped and not embarress myself. I had a goal of 85 second 400 pace but after a 2:46 first 1/2 mile, it was more like 87.5 pace. The leaders passed me at about 4.25 miles and then again around 9200 meters. Dave got me as he began his final lap. For some reason, I was under the impression that I had 2 to go but really had 3 so my final push to hold him off and thus not be lapped by everyone was not enough. However, I did manage to hit 5:50 pace for 10k and never was in oxygen debt but my legs just couldn't hit another gear.

Splits by 400: 83.03/84.58/85.96/85.67/84.98/86.45/86.44/85.83/85.52/87.09

86.87/88.77/88.28/87.32/87.00/87.63/89.08/88.94/91.89/89.15

86.25/85.28/88.56/88.33

Splits by 1k : 328/334/334/335/338/341/349/336/337/339

Splits by 1600: 5:36/5:44/5:45/5:52/5:57/5:49/89

1st 5k: 17:49 2nd 5k: 18:23

Final time 36:11 8th place

Week ending 6/12/11

2011-06-06T20:17:00.005-04:00

Mon 6/6/11 AM Easy 61 minute run (8 miles)

Tue 6/7/11 AM Easy 60 minute run (8 miles) Hot/Felt sluggish and a little tired

Wed 6/8/11 AM Steady 63:44 run (8.5 miles) another hot one but today felt better

Thurs 6/9/11 AM 60:39 run (8 miles) humid ran slow

Fri 6/10/11 PM rare evening run felt good 44 min ( 6 miles)

Sat 6/11/11 AM 45 minutes (6 miles)

Sun 6/12/11 AM 24 min warmup (3 miles)/ .5 mile strides / 10k in 36:11/ 38 minute warmdown ( 5 miles) 14.7 miles 58 miles for week

5/30/11 - 6/5/11

2011-05-31T06:29:00.006-04:00

Mon 5/30/11 AM 57:25 easy run (7 miles) PM 35 minutes on bike

Tues 5/31/11 AM 44:20 easy 5.6 miles PM 1:12:34 spin on bike

Wed 6/1/11 AM 45 minutes got caught in rain, hail and there was thunder/lightning 6 miles

Thurs 6/2/11 AM 71 minutes covering portions of Derry prep course (9.5 miles)

Sat 6/4/11 AM 50 minute run easy effort ( 6.5 miles)

Sun 6/5/11 AM short 1.5 mile warmup then 3 strides/ 5k in 17:33 (537/539/537/40 seconds no warmdown PM 15 mile bike ride with Jim Johnson then very easy 2 mile run with JJ and Julian.

Making progress.

5/23/11 - 5/29/11

2011-05-24T21:12:00.006-04:00

Mon 5/23/11 AM 45 minutes on bike PM 1:00:00 road run out to 28 via Goodhue

with Jim Johnson (potential world mountain team member) 8 miles

Tues 5/24/11 AM 45 minutes on bike

Wed 5/25/11 AM 25 minutes on bike / 34:30 minute run (4.5 miles) PM 30:30 run (4

miles)

Thurs 5/26/11 37 min on bike / 43 minute run

Fri 5/27/11 70 minute run

Sat 5/28/11 off

Sun 5/29/11 62 minute run in and around Winni with Mark B and Dan V

5/16/11 - 5/22/11

2011-05-16T20:30:00.004-04:00

Mon 5/16/11 56:30 run ( 7.5 miles) feeling better on the roads as my left leg is almost back to 100 %. Feel like I am making good progress.

Tues 5/17/11 AM 40 minutes on bike PM 30 minutes up and down Aspen Street numerous times working the uphills (4 miles)

Wed 5/18/11 58 minute run (7.5 miles)

Thurs 5/19/11 AM 43 minute run (5 miles) PM 10 miles in 71:56 with Jim Johnson.

Fri 5/20/11 40 min on bike

Sat 5/21/11 45 min on bike

Sun 5/22/11 12 plus miles with Jim Johnson, Dave Dunham and Dan Verrington (1 hr 41 min) River trails to radio towers and back

5/9/11 - 5/15/11

2011-05-09T09:05:00.009-04:00

Mon 5/9/11 AM 45 minutes on bike on the deck / out in 22:50 to Gulf/Kilrea back in 20:48 (5.6 miles) 43:40 total run

Tues 5/10/11 AM 30 minutes on bike

PM 19 minutes on grass/trails behind Salem HS with Jim Johnson before track workout 10 x 400 in 78-80 seconds with 200 rest in between. Short 12 minute warmdown. 1 hour total run time.

Wed 5/11/11 45 min on bike

Thurs 5/12/1 58 minutes with Jim Johnson on streets of N. Salem (7.3 miles)

Fri 5/13/11 45 min on bike / 43 minute run (5.6 miles)

Sat 5/14/11 8 miles in 62 minutes

Sun 5/15/11 60 min on bike

Mixing it Up

2011-05-03T09:05:00.010-04:00

Sun 5/1/11 20 min on bike/ 20 min stretching / 4.6 miles in 36:19

Mon 5/2/11 35 minutes on bike

Tuesday 5/3/11 45 minutes on bike / 4.6 miles in 36:16

Wed 5/4/11 AM 4.6 miles in 36:10

PM 75 minute run w/ Jim Johnson. His time will be different because I did not stop my watch during various breaks. Solid 10 miles as we made our way into the Windham trails which is close to my house. We ran up the highest point in Salem and got lost twice ending up on Rte 28 and had to come in the old Rte 111. Very long run (s) for me as this is a bit early to be doubling and covering this type of mileage. But it was fun.

14.6 miles

Thurs 5/5/11 45 minutes on bike

Fri 5/6/11 25 minutes on bike / 4.6 miles in 36:06

Sat 5/7/11 42:21 out to top of Gordon's Hill via route 111 following the trail that is frequented by snowmobiles/atv's. 5 miles. Felt flat and tired and sore but better as the run progressed. Racing the 6k tomorrow is at probable status.

Sun 5/8/11 3 mile warmup/ limited strides and some stretching/ 6k in 22:09 (537/1132 (555)/ 603/433 terrible speed and limited strength but glad to get this one in the books. 3 mile warmdown 9.6 miles

No More Top 10

2011-04-29T09:04:00.006-04:00

Last night I watched the Penn Relays on the computer and saw ULowell ace Jeff Veiga run a 29:46 to place 3rd overall in the 10k. His effort ranks 2nd all-time at Lowell and as a result he officially knocked me out of the all-time individual top 10 list. I ran 30:23 on 4/21/1983 when I was 2 months shy of my 20th birthday. It was a good run while it lasted. Congratulations to Jeff!

Wednesday 4/13/11

2011-04-13T09:12:00.000-04:00

AM 46:07. 6 miles.

Thursday 4/7/11 thru Tuesday 4/12/11

2011-04-12T09:17:00.002-04:00

A view of what I have been up to.

Thursday 4/7/11 off.

Friday 4/8/11 off.

Saturday 4/9/11 PM 35 minute jog. 35 minute spin.

Sunday 4/10/11 PM 43 minute run with JJ 5.5 miles.

Monday 4/11/11 AM 30 minute spin. 24 minute jog.

Tuesday 4/12/11 AM 30 minute spin. 38 minute run 5 miles. PT today.

The knee is not giving me any trouble as the stretching/icing/ibuprofen is helping but the hammy is still giving me trouble, although there is improvement which has allowed me to begin running. I just cannot shut it down. I have faith that the correct PT attention and the cross-training approach will get me back. During today's run I actually felt like I was making progress.

Wednesday 4/6/11

2011-04-06T18:58:00.002-04:00

AM Woke up with the leg feeling okay so I ran for 30 minutes (3.5 miles). Then went to PT. Leigh worked on my leg (basically massaging the hamstring) after heating it for 10 minutes. Then after 10 minutes on the bike I did the stretching exercises then iced the leg for 10 minutes. It was an excellent appointment and I have a lot of confidence that things are going to get better.

Tuesday 4 /5/11

2011-04-05T18:09:00.003-04:00

Yesterday was my first visit to Pinnacle Physical Therapy and Leigh Boyle worked on my left leg for about 40 minutes. Man was I tight. I then rode the bike for 10 minutes then I did some stretching exercises for 15 minutes then iced for 10 minutes. I like the folks at Pinnacle as they tailor their attention on you with the athlete in mind. Leigh did a great job and all Monday evening my leg responded well. I only took (1) 200 mg of ibuprofen while at work. So, when this morning arrived, I ran for 30 minutes relatively pain-free (there was discomfort around the left hammy and behind the knee but my hips felt really good). Next appointment is tomorrow. 3.5 miles.

Monday 4/4/11

2011-04-04T09:19:00.001-04:00

AM 20 minute jog. 2 miles. Pathetic to even try. My left leg is junk and it is a good thing I start PT today. Trying to remain positive will be the challenge. I need to get better before thinking about training.

Thursday 3/31/11 and Friday 4/1/11

2011-04-01T21:23:00.002-04:00

Not the way to end a month and start a month but my legs and hips are messed up. Going to shut it down until PT which starts Monday. Rest. No running or cycling. If I feel better, then I will try to run Monday AM before PT. Shutting it down for a couple of days is probably not enough but....

Wednesday 3/30/11

2011-03-30T09:07:00.003-04:00

AM Legs a bit beat up from yesterday. I was rolling my ankles yesterday quite a few times and my left arch had a little pain (not much) so I chose to spin on the bike for 40 minutes. 2 min climb/3 min spin x 6 then 10 straight minutes spinning. This xtraining will allow me to recover better and helps with the leg issues.

PM 40 minutes of spinning.

Monday 3/28/11 and Tuesday 3/29/11

2011-03-29T20:48:00.002-04:00

Monday AM easy 42 minutes (5 miles)

Tuesday PM 12 mile trail run with MQ, JJ and Ryan Miller. It took them 1:30:00 but I finished about 6 minutes later as my legs just went on me. Very interesting route that JJ took us on. I got dropped about 8 miles out and wasn't sure which way to go but fortunately they yelled for me and I was able to get back with the group.

Sunday 3/27/11

2011-03-27T13:29:00.002-04:00

AM At 9 am I decided to go to Manchester NH to run the 2 mile race. Left leg was sore on the way up but I had pre-registered and wanted to at least get my mug and hat and try a warmup and see if it would be possible to race. I bumped into Art Demers and his son, Phil and we warmed up on the out and back course. Art and I reminisced about our college days and he was happy I was there to verify all the stories he has been telling his young boy about his early running success. Art and I both qualified for the NCAA Div II 10k together at the BC Relays back in April, 1983. Those were the days.

Well, after chatting and quickly dressing up for the race, I made it over to the start and put myself right on the front line. Heck, I paid my $ and I felt okay about being next to the big guns. Race director, John Mortimer gave the command and we were off. I can tell I am not ready for all out efforts due to the leg but somehow I managed to comfortably hit the 1/2 mile mark (short??) in 2:30 (self-timed) and was in the top 20. I felt pretty good and enjoyed viewing the leaders as they made the turn at 1 mile and headed back down Elm St. I hit the mile in 5:32 and was starting to gain on some runners. With a strong headwind going out we had the wind at our backs (true Irish). I was feeling it a bit at 1.5 miles (8:35) but figured I could dip under 11 minutes if I could hold on. I finished in 10:57 and won the masters division.

I am pretty happy with this effort and have to say if I can figure out this leg issue things will get better.

Warmed down with old friend and NA native Dr. Dan Sullivan.

7 total miles.

Saturday 3/26/11

2011-03-26T18:53:00.002-04:00

PM 8 miles on the river trail with Jim Johnson. JJ is racing the Eastern States 20 miler tomorrow morning so I took it easy on him. 1:02. I almost did a face plant on the way back. Legs are okay but left hammy is still sore. I am just going to take it day to day until PT and see what happens. I am registered for a 2 mile race in Manchester tomorrow but will not race.

Friday 3/25/11

2011-03-25T09:05:00.000-04:00

AM 6.6 miles in 48:15. Trying to convince my body that it will improve.

Thursday 3/24/11

2011-03-24T22:17:00.002-04:00

I have not posted since Sunday's race and felt like it was time to share what I've been up to this week. I took Monday completely off but probably could of handled a run but it was a zero. There is something about being injured which takes me mentally off my game and missing days becomes easier (or necessary). Talking to MQ about his 1:10:36 effort really fired me up because he worked very hard to run that time and I am really happy for him. I look for big things later on this year for him and the entire CMS team. They all ran well on Sunday and my effort was very sub par. At times, I feel like running is more of a job than hobby. If you don't have the passion to train or if an injury slows you down , then you begin to wonder why you bother with it. Tuesday came and I decided to run for 30 minutes. Later that evening, I cycled for 30 minutes. Maybe a new approach to training will inspire me and allow me to get through this injury phase. On Wednesday, I ran for 40 minutes and went to Dr. Eugene Brady an orthopedic Specialist. He determined that I had no knee trouble but diagnosed me with a hamstring strain on the left leg near the ischium. I don't want to get too medical here so the short version is 4-6 wks of PT with Pinnacle. He DID NOT say stop running. I booked my first appointment for April 4th. Later that evening, I cycled for 40 minutes. On Thursday, I ran for 35 minutes in the morning and cycled for 35 minutes in the evening.

Sunday 3/20/11

2011-03-20T19:34:00.003-04:00

New Bedford Half Marathon

23 minute warmup (3 miles)

202nd place 1:24:14 knew going in it was not going to be easy...time to heal and get healthy

602/609/614/621/605/604/606/612/645/650 (1:02:51 at 10)/647/646/700/50

no warmdown

Saturday 3/19/11

2011-03-19T17:47:00.000-04:00

PM 38 minutes. 5 miles. I hope to run NB tomorrow. I will be there.

Friday 3/18/11

2011-03-18T19:20:00.001-04:00

AM 49:37. 6.5 miles. Feeling a bit better but hammy is still lingering with a little pain.

Thursday 3/17/11

2011-03-17T09:00:00.000-04:00

AM 50 minutes very easy. 6 miles.

Wednesday 3/16/11

2011-03-16T09:01:00.002-04:00

AM 40 minutes. 5 miles.

PM 40 minutes. Spin.

Tuesday 3/15/11

2011-03-15T09:33:00.000-04:00

AM 64 minutes. 8.5 miles. Felt tired, slow and injured.

Monday 3/14/11

2011-03-14T09:07:00.003-04:00

AM 48 minutes. 6 miles. Leg is still not 100% but I don't give a damn.

PM 30 minute spin. 7 min on saddle @ above 100 rpm in small ring / 3 min climb @ above 80 rpm in big ring x 3

Sunday 3/13/11

2011-03-13T21:45:00.002-04:00

PM After chasing a flying squirrel this morning and taking care of business, I spun for 90 minutes on the bike. Pretty good effort. This week should bear some news concerning the leg issue and hopefully a plan to get back on the roads (or trails). No need to recap the week but oddly, as I type this, I don't feel worried about my running future. I have hopes to conquer any demons and come back fitter and stronger.

Saturday 3/12/11

2011-03-12T17:08:00.001-05:00

AM 6 minute jog/ 4 minute walk/ 10 minute jog/ 4 minute walk/ 10 minute jog/ 4 minute walk/ 6 minute jog.....at least it is something.

Friday 3/11/11

2011-03-11T08:16:00.003-05:00

AM 30 minute spin.

PM Went to the doctor today and explained my injury. He had me get an x-ray of my left hip and knee to make sure there is no issue in those areas. When he gets the results (probably Monday) he will order a cortisone shot in the left butt to help deal with the pain there. I hope this all works out the way he explained it because I do not want to miss a lot of time.

Thursday 3/10/11

2011-03-10T09:13:00.003-05:00

AM Easy 60 minutes. 7.5 miles. Inside of left knee bothered me early on then the pain moved to behind knee then to hamstring. It all kind of went away by 40 minutes into the run but reappeared with 1/2 mile to go. On a scale of 1-10 (10 most severe), I would give it a 5. Bearable, but possibly dangerous to continue without evaluation.

PM 30 minute spin. Very easy. Leg feels good while on bike.

Wednesday 3/9/11

2011-03-09T16:02:00.002-05:00

AM Its tough to stay away from it as you all know. Managed to run/jog for 50 minutes (6.5 miles) and walked in the last mile. Took a 15 minute ice bath. I hope to continue this until my leg feels like it wants to turn over. Obviously, I am considering contacting a doctor about this but I want to see if less activity and some icing will put me in the right direction. New Bedford at this point is 50/50. I know it is stupid to consider racing 13.1 miles while injured but I have seen more extreme cases of pain overcome during competition.

RIP Mueble Runner

2011-03-08T09:26:00.003-05:00

AM 60 minutes. Ran very easy. 7.5 miles. My left knee and hamstring are very bad. I honestly should not be running at all and I am seriously considering retiring from this sport. It has brought me a lot of success but the fact that I have to continually battle injury is very frustrating. Goodbye.

Monday 3/7/11

2011-03-07T07:11:00.004-05:00

AM 30 minutes on the bike. I put it in the small ring for first 17 minutes then climbed for the next 3 minutes then back to the small ring for 10 minutes. This is a good eye-opener workout the morning after a race. I am currently icing my left hammy.

20 easy minute jog. My left leg is not very good. Icing it again. If there is no improvement, then New Bedford is doubtful.

PM 60 minutes on the bike. Very solid, steady and intense spinning on the small ring with a couple of solid climbs (3 minutes after 20 min and 4 minutes after 40). Icing leg. I have located the pain to under the left butt. Got to work it out. I am in good condition and I am not going on the DL.

Sunday 3/6/11

2011-03-06T14:41:00.003-05:00

AM 20 minute warmup with MQ, Kevin Alliette, Andie Colon, Pat and Joe Morasse and Joe from MVS.

4 mile race in 23:13.6 (won masters by 1/10th of a second) 7th overall 554/611/526/543 ugly

20 minute warmdown with MQ (1st overall 21:08) the kid is a beast

10 miles/ 60 mile week

left leg is tight

Saturday 3/5/11

2011-03-05T08:49:00.002-05:00

AM 1:00:32. 8.5 miles. Light rain. After 44 minutes, I took a nasty fall on some ice while running downhill. I landed pretty hard on my left buttocks and must of done something to my left shoulder because that is the only sore spot. Ran the last 2.3 miles in 15:58.

Friday 3/4/11

2011-03-04T09:02:00.000-05:00

AM 39 minutes (5.5 miles) / 50 minutes (6.5 miles) Very slow running...something is wrong with my left leg specifically the knee and hammy. Trying to work it out. 12 miles.

Wednesday 3/2/11

2011-03-02T09:21:00.002-05:00

AM Beautiful sunny and breezy morning. I was a bit overdressed but felt pretty good as I ran for 70 minutes. Went out to Island Pond Rd and got as far as Berry Rd where I turned around at 36 minutes and made it back in 34. Still hampered a bit by the left leg. 10 miles.

3/1/11

2011-03-01T09:40:00.001-05:00

AM 72:47. Same course as yesterday except reverse loop for miles 3-10. 10 miles. Icy in spots but I was going slow due to a sore left hammy/knee. Going to lay off the cycling and concentrate on slow, longer runs until the leg improves.

Monday 2/28/11

2011-02-28T09:48:00.002-05:00

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

PM 30 minutes spinning

Saturday 2/26/11

2011-02-26T10:30:00.001-05:00

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.

2011-02-25T07:34:00.002-05:00

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 2/24/11

2011-02-24T09:35:00.000-05:00

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

Wednesday 2/23/11

2011-02-24T08:05:00.001-05:00

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 2/22/11

2011-02-22T20:38:00.002-05:00

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 2/21/11

2011-02-21T18:43:00.003-05:00

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 2/20/11

2011-02-20T10:45:00.001-05:00

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

Friday 2/18/11

2011-02-18T09:30:00.001-05:00

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.

30 Years Ago

2011-02-15T08:28:00.004-05:00

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 2/14/11

2011-02-14T09:03:00.003-05:00

. 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 2/13/11

2011-02-13T12:58:00.003-05:00

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 2/12/11

2011-02-12T09:24:00.000-05:00

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

Friday 2/11/11

2011-02-11T09:17:00.000-05:00

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

Thursday 2/10/11

2011-02-10T09:27:00.002-05:00

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 2/9/11

2011-02-09T09:27:00.003-05:00

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 2/8/11

2011-02-08T09:12:00.001-05:00

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

Monday 2/7/11 and Super 5k

2011-02-07T20:16:00.005-05:00

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 2/6/11

2011-02-06T08:51:00.001-05:00

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 2/4/11

2011-02-04T09:12:00.003-05:00

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 2/3/11

2011-02-03T09:16:00.003-05:00

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

Wednesday 2/2/11

2011-02-02T20:41:00.001-05:00

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 2/1/11

2011-02-01T11:00:00.002-05:00

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.

Monday 1/31/11

2011-01-31T09:11:00.001-05:00

AM 30 minutes on the bianchi then 50 minute 13 second run on the roads (7 miles).

PM 30 minutes on the bianchi steady spinning

Sunday 1/30/11

2011-01-30T11:23:00.003-05:00

AM 2 hour run. Felt pretty good. Turned around at the very top of Providence Hill Road in Atkinson (NH) which was precisely the 1 hour mark. Ran by Craig Fram as he was traveling the opposite way. I don't think he recognized me as he was listening to his ipod. 16 miles. 50 miles for week with 6 days running. The snow has made a bit of an impact on mileage but the cycling is helping out with the hamstring.

Saturday 1/29/11

2011-01-29T09:21:00.000-05:00

70 minutes. 9.5 miles.

Friday 1/28/11

2011-01-28T09:25:00.000-05:00

AM 72 minutes on roads. 9.5 miles.

Thursday 1/27/11

2011-01-27T21:10:00.003-05:00

PM Shoveled in the AM so it was onto the bianchi for a 75 minute spin. Solid effort incorporating a little climbing but mostly spinning on the saddle for the first 60 minutes. I did 5 x 1:00 hard (over 120 rpm) with :30 rest the between the 60th and 68th minute and spun easy until the 75 minute mark.

Wednesday 1/26/11

2011-01-26T07:48:00.002-05:00

AM 40:00 spin on the bianchi. 3 x 10 minutes on saddle/ 3 minutes off saddle. 1 min easy spin at end. 52 ring entire way. Above 100 rpm on saddle/above 75 rpm off.

Then ran out in 23:20 (3.25 miles) and back in 20:17 (3.25 miles). 6.5 miles in 43:37.

Tuesday 1/25/11

2011-01-25T09:05:00.001-05:00

AM Easy 40 minutes in snow. 5 miles.

Monday 1/24/11

2011-01-24T08:46:00.002-05:00

AM 30:22 on bianchi alternating climbing and easy spinning. 30:22 (4 miles on roads) cold.

PM 32 minutes on the bianchi. Pretty quick stuff with limited climbing. Did 8 x 30 seconds w/ 30 seconds rest final 8 minutes.

Sunday 1/23/11

2011-01-23T12:38:00.002-05:00

AM 1:45:00 (14.5 miles) over portions of Prep 16 course as I followed the race. At mile 8, Patrick Moulton had about a minute lead over BAA teammate Joshua Ferenc followed closely by CMS's Jim Johnson. A pack of 3 was pursuing JJ. Brother Michael Q was amongst the pack in his inaugural 16 miler. 57 miles for week plus a little cycling.

Saturday 1/22/11

2011-01-22T10:26:00.001-05:00

AM 1:38:51. 13 miles. Ran out to Prep 11.5 mile mark and back. Bumped into Tom Parker who was running the entire course and will be racing tomorrow.

Friday 1/21/11

2011-01-22T07:19:00.002-05:00

Shoveled for 4 hours. I don't agree with some people who think this type of activity is akin to a core workout. Snow sucks and so does shoveling. No run. No ride. 0 miles. Winter sucks.

Thursday 1/20/11

2011-01-20T09:33:00.002-05:00

AM 64 minutes using Yaktrax. Ran 32 minutes out to about 5 mile mark of Prep 16 and 32 minutes back. Anyone racing on Sunday will be in for a difficult course and will be going through potentially slippery conditions. 8.5 miles. My running needs a jump start. I feel very slow.

Wednesday 1/19/11

2011-01-19T07:35:00.001-05:00

AM Icy 3 miler (24:46) using Yaktrax. Then icy/slushy 6 miler (50:48) using Yaktrax. 9 miles.

Tuesday 1/18/11

2011-01-18T09:13:00.001-05:00

AM Snowy 48 minute run. 6.5 miles.

PM 60 minute spin on bianchi mostly in small ring (1st 20 minutes) but every once in awhile put it into big ring (next 25 minutes) and climbed then finished off spinning in big ring (final 15 minutes).

Monday 1/17/11

2011-01-17T09:33:00.008-05:00

AM 60 minutes on the bike. Started off climbing 1 minute/spinning 1 minute and built it up to 3 min climb/7 min spin. Then ran 46 minutes (6 miles).

PM Another 60 minute spin. Excellent effort 12 x 90 second climb/3:30 spin well over 100 rpm entire way.

Sunday 1/16/11

2011-01-16T10:24:00.001-05:00

AM 90 minutes solo on Derry Prep course. 12.5 miles

56 miles for the week on 6 days.

1 cycle for 1 hour.

I need more work.