Sunday, June 5, 2016

First weekend of June

This has got to be the best time of year to run in New England (late May/early June), with late September/early October a close second, simply because the days aren't quite as long then as they are now.

Yesterday (Saturday), I did 10k out and back on the roads in 44:17 (7:07/mi.) to finish the week with 42 miles.

Today (Sunday), I ran home from Church in Danvers via the rail trail for part of the time. 7:07/mi. again. 8.6 in 1:01:19. Felt like a long time on my feet and my left knee agrees.

Friday, June 3, 2016

the rest of the week

Friday
two mile warmup on Gordon College track
3 x tempo mile in 5:54. 5:54. 5:44 with 1:00 jogs in between, about 200m
3 x 400m in 70, 72, 72
2 mile cooldown

Thursday
only 28 minutes of running after stopping to talk for 12 minutes to Coach Sawyer and only had 40 minutes; about 4 miles

Wednesday
out and back on roads and woods in Bradley Palmer; not a lot of time again; 4+ miles

Tuesday
ran in Bradley Palmer on my way home from work and pushed it on the gravel and pavement: 5.6 in 36:44 (6:33 pace)

sitting at 36 miles for the week with tomorrow's run still on tap

last 3 weeks:
31
32
35

Monday, May 30, 2016

Memorial Day Monday, May 30, 2016

stayed on the roads and ran in my old hoka cliftons;
7-mile Cutler loop (7.06 mi.) in 48:31;
saw my dad pulling weeds at his church;
steamy and overcast;
dreamed about breaking 36:00 at MSD 10k  in two weeks;
planned a tempo workout on the track before confirming with my lovely wife:
"that's fine," she says now

"your love never fails, it never gives up, never runs out on me"

Sunday, May 29, 2016

Saturday, May 28, 2016

Melody Miles 5-Mile Road Race

I decided this week, that with almost 3 weeks of consistent running, albeit low volume, I would take a crack at the Melody Miles Road Race. There is a 5-Mile and a 5k version, and I toyed with the idea of running the 5k, just because I haven't put in a ton of runs over 5 miles. But as the time grew near, I figured I would just go for it (the 5-mile).

I have a history at this event, which takes place in my hometown of Hamilton, MA:
1996 (1st Melody Miles and my first race at age 19) - 33:16
1999 - 32:15 (7th of 82 runners - I remember being chased by an older runner over the last half-mile or so, and pushing myself harder than I had before to keep him from catching me; it was this race and my success in holding him off that drove me to pursue breaking 30:00 for 5 miles, which happened later that spring)
2000 - 28:03 (1st overall)
2001 - 30:09 (2nd of 98 runners)
2002 - 28:27 (1st of 103 runners)
2006 - 27:13 (1st of 82 runners; they had added the attendant 5k by this time, so the 5 mile was losing popularity)
2012 - 27:30 (1st of 63 runners)
2014 - 26:20 (1st of 53 runners)

This year was the 21st edition of the race, and the 20 year anniversary of my first road race.

I was hoping I'd be able to break 30 minutes and maybe 29.

I met Alex Vlahos, a former Ipswich runner of mine before the start and knew his recent training indicated a higher fitness level than my own.

I also saw fresh fifty-year-old John Ayers at the starting line, and it sounded like he was hoping to run sub-29.

The race started and I dashed to the front, hoping to avoid any exuberant youngsters in the 5k who I might have to turn in front of at the end of the Winthrop School driveway. As the 5 milers headed left and the 5k runners turned right (there were about 150 in the 5k), I talked with John briefly and allowed him to pass ("age before something-or-other").

John brought us through the mile under 5:40 and I felt like that was just about right. It was warmer this morning than it has been yet this year, so I didn't want to get too carried away. I was running about ten steps behind John and he looked strong. The first mile and start of the second mile climb a long, gradual hill, but it was in the shade and that helped us out.

Around 1.5 I pulled even with John and then past him. My second mile was just under 6:00, but we had climbed quite a bit. As I made the turn onto Woodbury St. at two and a half, I wasn't aware of anyone nearby, but couldn't be sure. I came through mile three in 17:24 (5:51 for the mile), and my Garmin 5k split was 17:59. The mile 4 mark was long (6:31?!), but 5 was short, so it evened out. I started passing 5k runners just before the 4-mile mark, and was starting to feel the effects of the heat, the hills and my first race effort in 10 months.

At 4.6, I saw my parents cheering, and I think they were surprised to see me leading. As I passed one of the 5k runners he said something like, "It's going to be a good finish," and I thought he must have been talking about someone being close behind me, so I picked it up and headed for home, crossing in 29:13. Alex was second in 31:27, and John was third, despite a couple pit stops, in 32:09.

Overall, I'm delighted at the outcome on a hot day, and went and spent my winnings on a new pair of New Balance at NE Running.

I said it would be a miracle if I made it to a starting line, and I even made it to the finish ahead of my competitors today. I'm thankful to God for yet another opportunity to train and compete. I can't help but be reminded of Romans 8:11 (although I did have to look it up) - "If the Spirit of him who raised Jesus from the dead dwells in you, he who raised Christ Jesus from the dead will also give life to your mortal bodies through his Spirit who dwells in you." I felt like God was reminding me today that he can give me more life than I can imagine, and that reminder came in the form of a 5:51 pace 5-mile race at age 39 in 80-degree heat.


Saturday, May 28, 2016

no run yesterday;
2k warmup downtown;
5 mile race in 29:13; 1st overall of 55 finishers at the 21st Annual Melody Miles (full results)
3.5k warmdown with al v. and then a little more on my own back to my parents'
$100 gift certificate to NE Running Co.
some ground has been covered, and there is much yet to do!
158.5 k total

Thursday, May 26, 2016