It's been really cold the last few days, with highs barely getting into the teens and windchills regularly below zero.
Wednesday I ran my new 8 mile loop at 6:49 pace, which was working pretty good with snowy roads and sidewalks. I discovered that I could run in the tracks that the sidewalk plows (bobcats) left and even where it was icy, there was enough tread to get a decent grip.
Thursday, I opted for a hooded shell (jacket) which I have run in every day since. There is this crazy snow globe going on inside the hood, because I sweat and breathe inside and it condenses on the inside and then freezes and then snows back down inside anytime I turn my head or bump the hood. I also have run in sunglasses the last four days and that has prevented the icy eyelashes that can plague runners in this type of weather. I ran four and a half in the morning and 6 at lunchtime.
Friday, I did a 10 mile loop on the roads, pretty relaxed, except for a surge I put in to try to take a hill Strava segment on Larch Row that Colton Gale set last winter. I missed it by a few seconds so will have to take another crack at it another time.
Yesterday morning I did just under 10 miles from home down into Topsfield and back.
Today I ran the new 8-mile loop again with some pretty quick miles. Not really a progression, but I found that when my knee gets sore it helps to run faster. The fastest I've run this week - 6:26/mi. for the run.
52 miles for the week, which is three weeks straight over 50.
Looks like a couple more cold days before we get back into the twenties on Wednesday.
Sunday, December 31, 2017
Wednesday, December 27, 2017
NJ and back again
Last Wednesday I got out for my new 7-8 mile loop from home, down to the center of Wenham, along Cedar Street on the back side of Wenham Lake, to Rte. 97 north to William Fairfield Dr, through the neighborhood there back to Cherry Street back to the center of Wenham and home.
I got up early on Thursday and did the same loop again before we left for New Jersey for an early Christmas celebration. Heather was able to get in a few miles on the treadmill at the same time.
We had planned a Saturday long run together on the rail trails down in Long Valley, but I wasn't sure if there would be any other opportunities to run while we there. To my delight, after we opened presents on Friday, and before dinner with extended family, I was able to sneak out for just under an hour on the hilly roads around Heather's parents' house. In particular, I was pleased to lower my Strava segment CR on the Drakestown Road climb (by 42 seconds, didn't realize until I got home to MA) in my efforts to not exceed my "40-45 minute run" by too much. Averaging under 6:40's for seven and a half miles around my inlaws took some concentration and co-operation from my legs and lungs. I was feeling really good by the end.
Saturday Heather's brother Andrew joined us for 13 miles out and back on the rail trail near their parents' house. It was cold and rainy, but based on what I was seeing, greatly to be preferred to the weather in New England that day. We averaged just over 7:30's, and I think Heather was pretty encouraged about her preparedness for a half marathon that's still over two months away.
I didn't get up early and run on Sunday (Christmas Eve) before we headed home, partly because I wanted to sleep in and partly because my body (my left knee in particular) was begging for a break. I ended up with 54 miles (in 6 days of running) for the week, so the trend continues to be upwards.
Christmas Day was another day off, with joyous reunion with my brother Adam and his family, who we haven't seen since last Christmas (they live outside Charlotte) and a few inches of unexpeccted snow. We did some sledding in the afternoon and I started ruminating on a snowshoe run,
which came to fruition yesterday - six miles on the snow-covered sidewalks and on the relatively untracked forest trails of Hamilton - right from my back porch, which is a rare and lovely thing, particularly in December on the north shore of Boston.
I got up early on Thursday and did the same loop again before we left for New Jersey for an early Christmas celebration. Heather was able to get in a few miles on the treadmill at the same time.
We had planned a Saturday long run together on the rail trails down in Long Valley, but I wasn't sure if there would be any other opportunities to run while we there. To my delight, after we opened presents on Friday, and before dinner with extended family, I was able to sneak out for just under an hour on the hilly roads around Heather's parents' house. In particular, I was pleased to lower my Strava segment CR on the Drakestown Road climb (by 42 seconds, didn't realize until I got home to MA) in my efforts to not exceed my "40-45 minute run" by too much. Averaging under 6:40's for seven and a half miles around my inlaws took some concentration and co-operation from my legs and lungs. I was feeling really good by the end.
Saturday Heather's brother Andrew joined us for 13 miles out and back on the rail trail near their parents' house. It was cold and rainy, but based on what I was seeing, greatly to be preferred to the weather in New England that day. We averaged just over 7:30's, and I think Heather was pretty encouraged about her preparedness for a half marathon that's still over two months away.
I didn't get up early and run on Sunday (Christmas Eve) before we headed home, partly because I wanted to sleep in and partly because my body (my left knee in particular) was begging for a break. I ended up with 54 miles (in 6 days of running) for the week, so the trend continues to be upwards.
Christmas Day was another day off, with joyous reunion with my brother Adam and his family, who we haven't seen since last Christmas (they live outside Charlotte) and a few inches of unexpeccted snow. We did some sledding in the afternoon and I started ruminating on a snowshoe run,
which came to fruition yesterday - six miles on the snow-covered sidewalks and on the relatively untracked forest trails of Hamilton - right from my back porch, which is a rare and lovely thing, particularly in December on the north shore of Boston.
Tuesday, December 19, 2017
12.19.17
With the busy-ness of holiday travel ahead, I have been trying to frontload this week with some mileage and quality. Yesterday, was my first double in two years (maybe) and today I got the same guys who ran with me yesterday afternoon to join me for an impromptu track workout.
I consulted the Daniels Running Formula and grabbed one of Jack's staple early buildup (which I am in) R-workouts. Sets of 2 x 200 + 1 x 400. Based on my recent 5k time of 16:41, this called for 200's at 36 and 400's at 74. That seemed manageable and not all-out, but definitely still faster than anything I've done recently. I arrived at the Gordon College track a few minutes before noon. It was unseasonably mild (mid-40's) and as I turned into the driveway the sun came out from behind the clouds for the first time all day.
I hopped out of the car and jogged to the track. There was a really fast-looking college girl doing 150's in sprint spikes. I hoped I would look so fast. I started jogging an easy warmup and Nate showed up on the second or third one and we chatted while running easy. After two-miles, Al showed up and I ran to the bathroom while he got in a quick mile. Then we toed the line for the first 200. Because there was a little ice on the final curve, we decided to run our 200's from the finish to the start. The first one I felt like I was getting way up on my toes and using muscles I haven't in a while. We came through in 36 and jogged REAL easy back to the start. The second one I decided to run more normally, because I was nervous how sore I'd be if I ran two miles on my toes. It was a 38. We jogged another 200 and went into the first 400. I felt ok going through 200 and didn't check the watch, but never felt bad on the way to a 72-high. We jogged the corner and back and then did the sequence again.
Most of the 200's ended up 37.xx and the 400's were 74-flat or faster. We did 4 sets and then two miles for a cooldown. I think we all were glad to have it done and activate some muscles that hadn't been used in a while for any of us.
I'm pretty sure I felt so good because of the Rothlin workout I did a few years ago.
I consulted the Daniels Running Formula and grabbed one of Jack's staple early buildup (which I am in) R-workouts. Sets of 2 x 200 + 1 x 400. Based on my recent 5k time of 16:41, this called for 200's at 36 and 400's at 74. That seemed manageable and not all-out, but definitely still faster than anything I've done recently. I arrived at the Gordon College track a few minutes before noon. It was unseasonably mild (mid-40's) and as I turned into the driveway the sun came out from behind the clouds for the first time all day.
I hopped out of the car and jogged to the track. There was a really fast-looking college girl doing 150's in sprint spikes. I hoped I would look so fast. I started jogging an easy warmup and Nate showed up on the second or third one and we chatted while running easy. After two-miles, Al showed up and I ran to the bathroom while he got in a quick mile. Then we toed the line for the first 200. Because there was a little ice on the final curve, we decided to run our 200's from the finish to the start. The first one I felt like I was getting way up on my toes and using muscles I haven't in a while. We came through in 36 and jogged REAL easy back to the start. The second one I decided to run more normally, because I was nervous how sore I'd be if I ran two miles on my toes. It was a 38. We jogged another 200 and went into the first 400. I felt ok going through 200 and didn't check the watch, but never felt bad on the way to a 72-high. We jogged the corner and back and then did the sequence again.
Most of the 200's ended up 37.xx and the 400's were 74-flat or faster. We did 4 sets and then two miles for a cooldown. I think we all were glad to have it done and activate some muscles that hadn't been used in a while for any of us.
I'm pretty sure I felt so good because of the Rothlin workout I did a few years ago.
Monday, December 18, 2017
12.18.17
Saturday, I ran at 9:30 in the morning, which is a time of day I don't run much, but a great time to run in the late fall almost winter. I did a little under 8 miles at 6:40 pace on the roads.
Sunday, I ran at 10:30 in the morning, also very nice, it was chilly and sunny in appleton farms. Five and a half at 7:15 pace on trails.
This morning, I (finally) got up when my alarm went off, after a few fails last week and got out for an easy 4 and a half miles in the dark on the roads. This afternoon, I met Nate Hausman and Alex Vlahos at the Gordon College track and we ran six and a half miles on the roads at 7:20 pace as a light snow fell.
Sunday, I ran at 10:30 in the morning, also very nice, it was chilly and sunny in appleton farms. Five and a half at 7:15 pace on trails.
This morning, I (finally) got up when my alarm went off, after a few fails last week and got out for an easy 4 and a half miles in the dark on the roads. This afternoon, I met Nate Hausman and Alex Vlahos at the Gordon College track and we ran six and a half miles on the roads at 7:20 pace as a light snow fell.
Friday, December 15, 2017
12.15.17
The temps have stayed cold since Wednesday, with highs in the mid-20's, even at midday.
Yesterday, I met up with Alex Vlahos at his office in Beverly for our 5.8 mile loop on the roads through Wenham. Alex ran for me at Ipswich HS and then went to Providence and did a master's at Merrimack, where he ran one season. He's already out of my league as a professional businessman, but he still lets me run with him, which I appreciate.
It felt windier at his office than it did at my house, but the sun was out, so once we were out from under the trees it was pretty comfortable. We ran 7:45ish/mi. which is faster than the past few times we've run together. We're hoping to keep rolling together at least once a week through the winter to keep each other motivated to train. I will need to sprinkle in some racing to keep it interesting and make sure I remember how.
Today, I had in mind to do a long(er) run, and was thinking about a fourteen-mile loop that I used to run back when I used to run fourteen miles. It was cold and gray, but I dressed lighter, knowing I wanted to work the whole run. I figured 1:40 for 14 miles would be manageable and 1:38 would be 7:00/mi. and I wanted to be a bit quicker than that, but I didn't know how much. I set out feeling determined, and came through one mile in 6:31. The second mile opens with a long downhill and I cruised down, fast but relaxed for a 6:10 second mile. I felt like I was working pretty hard, but it felt good to be working hard, so I pressed on. The third and fourth miles had a couple rolling hills, they were 6:19 and 6:09.
Actually, true confession: I recently set my watch to take splits every two miles (instead of every mile), because I have to run farther to get it to beep at me. My plan is if I make it back to 50 mpw for a month, I'll move it up to 3 miles per lap. Somehow, this makes me think I'm prepping for an ultra, too.
JJ constantly loves to remind me of how long since I did the Rothlin workout, and I actually felt like during today's run I was finally reaping some of the benefits of that effort from almost three years ago. You could tell me that's physiologically impossible, but there was some mental stuff that happened to me on that 30-mile run that helped make 14 miles seem pretty short. Plus, today was a similar day weather-wise, cold and gray and calm.
Anyway, I came out on to route 1A in Ipswich at four miles and turned north, then took the first right onto Lakeman's Lane. This is one of my favorite stretches of the loop - there are never any cars, there's a couple horse farms and one good hill to power up. I split 12:16 for miles 5 and 6.
Just before Mile 7, I ran by the bottom of Sagamore (aka 'Sacrifice') Hill, a short, steep paved climb to the Native American chief Masconomet's grave. There's also some top-secret government observation station or something up there. I used to sometimes throw in a surge up the hill on my way by and then jog back down and finish the run, but today I decided that I'll do that next time. Miles 7 and 8 took 12:23. The halfway point of a run when you're working hard is always nice to get beyond. I always feel a little more secure that I'll be able to maintain pace when I've got less than 50% to go.
By mile 8 I was back out on familiar terrain on Essex Street, where I just ran with Nate and Nathan on Saturday morning. Before that, it had been a while. Miles 9 and 10 took 12:07 and I was right at the end of Miles River Road which is 4 miles back to my house. I ran up a little climb and was feeling the pace catching up with me as I neared four corners in Wenham. Courteous drivers let me cruise through onto Larch Row - another favorite stretch. Just before mile 12, I had to slow briefly for a train crossing - not nearly as bad as Reach the Beach, where I had to wait 40 seconds for a light to change - stopped my watch for five seconds, and picked back up. The two-mile split was 12:10.
Even that short pause caused me to stiffen a little, but I was so close to home I wasn't worried. I set on the fly goals of 3:10, 3:05, 3:00 and 2:55 for the last four half-miles. I think I was 3:06 for .5, and then I made the last right onto Arbor Street and headed for home. Mile was 6:00. Missed 1.5, but the mile was 5:55, and :28 for the last .08. Feeling really good about this and training in general lately. Unfortunately, races around here have just about dried up till spring, with a couple notable exceptions. I'm willing to travel for an opportunity to race, but gotta make sure it's a weekend that works for the whole clan.
Yesterday, I met up with Alex Vlahos at his office in Beverly for our 5.8 mile loop on the roads through Wenham. Alex ran for me at Ipswich HS and then went to Providence and did a master's at Merrimack, where he ran one season. He's already out of my league as a professional businessman, but he still lets me run with him, which I appreciate.
It felt windier at his office than it did at my house, but the sun was out, so once we were out from under the trees it was pretty comfortable. We ran 7:45ish/mi. which is faster than the past few times we've run together. We're hoping to keep rolling together at least once a week through the winter to keep each other motivated to train. I will need to sprinkle in some racing to keep it interesting and make sure I remember how.
Today, I had in mind to do a long(er) run, and was thinking about a fourteen-mile loop that I used to run back when I used to run fourteen miles. It was cold and gray, but I dressed lighter, knowing I wanted to work the whole run. I figured 1:40 for 14 miles would be manageable and 1:38 would be 7:00/mi. and I wanted to be a bit quicker than that, but I didn't know how much. I set out feeling determined, and came through one mile in 6:31. The second mile opens with a long downhill and I cruised down, fast but relaxed for a 6:10 second mile. I felt like I was working pretty hard, but it felt good to be working hard, so I pressed on. The third and fourth miles had a couple rolling hills, they were 6:19 and 6:09.
Actually, true confession: I recently set my watch to take splits every two miles (instead of every mile), because I have to run farther to get it to beep at me. My plan is if I make it back to 50 mpw for a month, I'll move it up to 3 miles per lap. Somehow, this makes me think I'm prepping for an ultra, too.
JJ constantly loves to remind me of how long since I did the Rothlin workout, and I actually felt like during today's run I was finally reaping some of the benefits of that effort from almost three years ago. You could tell me that's physiologically impossible, but there was some mental stuff that happened to me on that 30-mile run that helped make 14 miles seem pretty short. Plus, today was a similar day weather-wise, cold and gray and calm.
Anyway, I came out on to route 1A in Ipswich at four miles and turned north, then took the first right onto Lakeman's Lane. This is one of my favorite stretches of the loop - there are never any cars, there's a couple horse farms and one good hill to power up. I split 12:16 for miles 5 and 6.
Just before Mile 7, I ran by the bottom of Sagamore (aka 'Sacrifice') Hill, a short, steep paved climb to the Native American chief Masconomet's grave. There's also some top-secret government observation station or something up there. I used to sometimes throw in a surge up the hill on my way by and then jog back down and finish the run, but today I decided that I'll do that next time. Miles 7 and 8 took 12:23. The halfway point of a run when you're working hard is always nice to get beyond. I always feel a little more secure that I'll be able to maintain pace when I've got less than 50% to go.
By mile 8 I was back out on familiar terrain on Essex Street, where I just ran with Nate and Nathan on Saturday morning. Before that, it had been a while. Miles 9 and 10 took 12:07 and I was right at the end of Miles River Road which is 4 miles back to my house. I ran up a little climb and was feeling the pace catching up with me as I neared four corners in Wenham. Courteous drivers let me cruise through onto Larch Row - another favorite stretch. Just before mile 12, I had to slow briefly for a train crossing - not nearly as bad as Reach the Beach, where I had to wait 40 seconds for a light to change - stopped my watch for five seconds, and picked back up. The two-mile split was 12:10.
Even that short pause caused me to stiffen a little, but I was so close to home I wasn't worried. I set on the fly goals of 3:10, 3:05, 3:00 and 2:55 for the last four half-miles. I think I was 3:06 for .5, and then I made the last right onto Arbor Street and headed for home. Mile was 6:00. Missed 1.5, but the mile was 5:55, and :28 for the last .08. Feeling really good about this and training in general lately. Unfortunately, races around here have just about dried up till spring, with a couple notable exceptions. I'm willing to travel for an opportunity to race, but gotta make sure it's a weekend that works for the whole clan.
Wednesday, December 13, 2017
12.13.17
Today was the first day that it felt really like winter even though it's not winter yet. I ran a little before 2 pm, which usually is around the warmest part of the day, which wasn't very warm today. I think it was about 25 degrees, but it was pretty gray, and the wind was blowing steady.
I had my warmest winter running pants on and two layers on top. I wore my winter Sugoi mitts and a knit hat that I soon discovered wasn't a tight knit. The wind was blowing right through it, and my crown of hair was insufficient to prevent brain freeze. I only had in mind to do 40 minutes of running, this was the first Wednesday I've run in a few weeks and had it as a scheduled day off the past two. I did an out and back on the same roads I ran yesterday and stayed mostly on the shoulder since the sidewalks are still a mix of cleared and crunchy.
The odd miles (1,3,5) were all 7-ish and the even miles were a bit faster. Not on purpose, but more because of the terrain changes, which aren't drastic.
This run made me think about doing some early morning easy runs again, because I figured it was just as cold as if it were dark, minus a couple times when the sun broke through.
5.55 miles in 38:39.
I had my warmest winter running pants on and two layers on top. I wore my winter Sugoi mitts and a knit hat that I soon discovered wasn't a tight knit. The wind was blowing right through it, and my crown of hair was insufficient to prevent brain freeze. I only had in mind to do 40 minutes of running, this was the first Wednesday I've run in a few weeks and had it as a scheduled day off the past two. I did an out and back on the same roads I ran yesterday and stayed mostly on the shoulder since the sidewalks are still a mix of cleared and crunchy.
The odd miles (1,3,5) were all 7-ish and the even miles were a bit faster. Not on purpose, but more because of the terrain changes, which aren't drastic.
This run made me think about doing some early morning easy runs again, because I figured it was just as cold as if it were dark, minus a couple times when the sun broke through.
5.55 miles in 38:39.
Tuesday, December 12, 2017
12.12.17
I got some potentially really really REALLY exciting news this afternoon, and got fired up about racing in 2018. I went out and ran my fastest 8 miles since reach the beach, on my old morning loop, that I used to run most mornings in 2011 during my marathon build up. Today ended up being the fastest i've ever run it, and I set out without any goal of doing that. I've heard that Bill Rodgers said "hodge podge is not a training plan" and I believe that, but I also find that the best days of running are not something I can usually anticipate. I also spent some time considering appropriate tattoos to best commemorate the day. I think I might be able to entice my kids to work on some designs for small money.
After reading Dave's Mill Cities writeup and history, I did a little digging, and came across this vintage (and blurry) thumbnail of me handing off (to who?) as a one-time member of the mvs open male mill cities team in 2002, the one year I ran it. I think I was already balding at age 26. It's fine.
After reading Dave's Mill Cities writeup and history, I did a little digging, and came across this vintage (and blurry) thumbnail of me handing off (to who?) as a one-time member of the mvs open male mill cities team in 2002, the one year I ran it. I think I was already balding at age 26. It's fine.
Monday, December 11, 2017
12.11.17
I guess I just assumed that because we didn't get a whole lot of snow (maybe 3"?) from the storm Saturday night, it would all be gone in no time. But I forgot how short the days are and how little melting happens when that's the case.
The roads around here are ok, except the ones with little shoulder have none now and most of the sidewalks aren't clear.
Nate H. and I did a loop through the college campus and then the hull street loop for 4.69 in 33:07 today.
The roads around here are ok, except the ones with little shoulder have none now and most of the sidewalks aren't clear.
Nate H. and I did a loop through the college campus and then the hull street loop for 4.69 in 33:07 today.
Sunday, December 10, 2017
12.10.17
I ran a longer than anticipated trails and roads run from Gordon College yesterday with Nate Hausman and Nathan Landis. We cut through the Gordon Woods on the dirt road out to Chebacco Road and ran east to Manchester-Essex Woods. Ran the Ancient Line to Old Essex Road and then came out on Andrews Street in Essex, we turned and went back in and then headed toward Bishop's Grave. We ended up on some beautiful single track that I didn't remember ever running, but I haven't been in there as much since I left Gordon in 2015. We came out on the road again on the corner of Apple St and School Street in Essex and realized if we wanted to be anywhere close to our goal of 1:30-1:40 we better get on the road and hustle back. Ended up ducking back into the woods once more off Essex St. in Hamilton and ran 13 in 1:50. Definitely Nate's longest run in some time.
Today, after the few inches of snow that fell last night, I did a little under 5 miles at a little over 7:00/mi.
Second week in a row over 40 miles, which is a trend in the right direction heading into a new year.
Today, after the few inches of snow that fell last night, I did a little under 5 miles at a little over 7:00/mi.
Second week in a row over 40 miles, which is a trend in the right direction heading into a new year.
Friday, December 8, 2017
12.8.17
Spent last evening getting my 2016 and 2017 running logs updated, mostly just from Strava data from my Garmin. Unfortunately, I don't have everything, but I really didn't run much last year (~1 mi./day) or this year (~2 mi./day). It does feel good to close the books on two-plus years of not much productive running.
I had a pretty good stretch (my best in that time) of training just before and after Reach the Beach, then a little hiccup and some pretty consistent running again the last month or more. My hope is to continue to race, increase training volume and be able to compete at a higher level in 2018 than I have in recent memory.
I've got some snowshoeing in mind, and Heather and I have registered for the Hampton Half in early March, so that should keep me honest through the cold months. I'd love to get into the mountains (Washington and Loon, in particular) when the weather gets warmer.
I joined that 2018 in 2018 group on Strava, which given the past couple years seems ambitious, but compared to the years prior (2011-2014 in particular) it seems manageable.
Joined Jordan Kinley for 11.3 at 6:42/mi. pace on the roads of Beverly at lunchtime today. About 20s/mi. faster than we ran the same run last week with Greg.
I had a pretty good stretch (my best in that time) of training just before and after Reach the Beach, then a little hiccup and some pretty consistent running again the last month or more. My hope is to continue to race, increase training volume and be able to compete at a higher level in 2018 than I have in recent memory.
I've got some snowshoeing in mind, and Heather and I have registered for the Hampton Half in early March, so that should keep me honest through the cold months. I'd love to get into the mountains (Washington and Loon, in particular) when the weather gets warmer.
I joined that 2018 in 2018 group on Strava, which given the past couple years seems ambitious, but compared to the years prior (2011-2014 in particular) it seems manageable.
Joined Jordan Kinley for 11.3 at 6:42/mi. pace on the roads of Beverly at lunchtime today. About 20s/mi. faster than we ran the same run last week with Greg.
Thursday, December 7, 2017
12.7.17
2017 is shaping up in the right direction, with some encouraging signs heading into year's end:
I had a 35:49 first place finish at the Chatham in the Fall 10k on November 19. (full results here) Heather was the first female and picked up a free pair of shoes for her effort. I won a Cape Cod brewery tour. We had a great weekend away as a belated 13th-anniversary celebration. We had our longest run together in over 3 years - almost eleven miles on the rail trail the night we got down there.
This past Saturday, I joined my dad at the Reindeer Run 5k in nearby Beverly. In 2008 and 2009 I finished first in 15:38 (which I believe is the course record) and 15:47. For this year's event, I was hoping I might be able to crack 17-minutes and was pleasantly surprised with a 16:41 (.6) (full results here) It's a pretty fast course, but I haven't been doing much fast running, so after the first mile went by in 5:14, I was pretty much in uncharted territory. Hung on with a 5:19, a 5:29, and then blazed the last .1 at 4:52 pace, at least according to the Garmin. Won an apple pie.
Hopefully, if I continue to get some racing in, I'll be able to pull together some decent race reports. It's been a struggle to find the time and the words to keep the blog even semi-interesting. I wanted to get a Reach the Beach report up in September, because I had such a great time with Team Cutters, but I never finished the story...
Monday, September 11, 2017
September 4-10, 2017
This week I had several God-given opportunities to run faster than in previous weeks. No racing, but a couple of workouts and one longer run that also became a workout on the fly.
Monday, I had in mind to do a 5k time trial to see where my fitness is after several consistent weeks of training. In the past, I would have done this on the track, to make sure I got the fastest time possible for my effort. However, since I generally race on the roads, I (finally) figured that it might make more sense to run the time trial on the roads.
I figured I would be able to run sub-6:00 pace for the whole thing, but I didn't know how much faster. I had a hunch I would be under 18:00, but held out hope that I might be closer to 17:00, or even under.
After a two mile warmup, I had made up my mind about the loop I would run, and set off. I felt good early on, relaxed and wondered if I would surprise myself with a 5:18 opening mile or something in that ball park. I didn't look at my watch until it beeped for one mile and I glanced down - "5:51". Ooh, not what I had expected, but I was a mile into it, so kept going. The first mile climbed a little and so the second had some downhills. Mile 2 was a 5:36, which was better. I still felt like I was running pretty relaxed as I headed into the last mile plus. I ran ~5:40 pace the rest of the way for a 17:50 5k alone on the roads. I realized afterwards that I had run the first mile on this winding section of sidewalk, so maybe I hurt my cause in the opening mile? Anyway, I'm happy with the outcome (if not overjoyed), and am still delighted to be running as much and as fast as I am right now.
Tuesday I met up with Alex Vlahos for almost 6 from his office at lunch time.
Wednesday I ran with my former everyday running buddy Nate Hausman for just over 5 from his office at lunchtime.
Thursday evening I hooked up with Alex Vlahos and Kieran Kinnare for a progression workout. The plan was 2 x 12-minutes (progressing from 6:30 to 6:00 per mile) and 1 x 8 minutes (progresing from 6:00 to 5:45 or faster). This was a Kieran workout. I jogged down to Patton Park (1.2 miles) to meet them and then we did another 1.2 together into the first rep. On the jog, we decided that we would just make it into 2-miles, 2-miles, 1.5 miles for the repeats. The first 2-mile we ran 6:17, 6:14 out on Cutler Road then jogged a couple minutes and turned to come back. The second 2-mile was 6:12, 5:54. We jogged a couple more minutes (those guys more like to stand/walk which kills me I need to keep moving) and then started the last rep. We were still on pavement at the start although Kieran had wanted to finish on the grass, so we turned in the driveway to the park and ran the Gabe's Run course in reverse. We hit the mile in 5:53 and then 5:41 pace (according to the Garmin) for the last .5+. Cooled down home.
Friday I was a little sore and did a 6.5 mile loop @ 7:30 pace.
Saturday I did the same loop again (amidst kitchen remodel at our house) @ 6:40 pace.
Yesterday I almost didn't run after failing to get out early, but my gracious wife sent me off in the early afternoon to pursue my half-marathon goal while she tended to four kids and an unfinished kitchen. I realized when I got back this was my longest run since April 2015. But the run had to happen first.
I set out on the same loop I had run the previous two days and came through mile one a little excited in 6:46. Mile two is faster but it was 6:16 and I was starting to wonder about the distinctions between being aggressive, enthusiastic and stupid. I was working, but staying relaxed as I climbed the hill to mile 3. 6:27. Mile 4 I turned right instead of left, and climbed before descending to the rail trail on 97. I pushed the uphill and cruised the down for a 6:15. Now I was starting to wonder when the pace would start exceeding 6:30 and how much slower it would be. The rail trail is flat though and I was still feeling in control as I ran a 6:09 fifth mile. Coming off the trail into the rolling Topsfield neighborhoods, mile six was a 6:10. Mile seven was 6:24 and I was glad to be over halfway. It felt like I was going to be slowing the rest of the way, but I was surprised with a 6:15 eighth and a 6:07 ninth mile. Of course, at this point, (you can probably tell based on my description,) my perspective of the run was largely limited to the numeric data feedback from my watch, but I was loving it! The last big climb was in the tenth mile and I glanced at my watch, which I was now doing with more frequency and saw the pace had slowed. But then the inevitable downhill came and I managed a 6:23. 11th was a 6:13 mostly downhill and then I had to add a little out and back at the end to get to the 13.1 goal. All told 13.1 miles in 1:23 (6:19 per mile).
55 miles for the week
Monday, I had in mind to do a 5k time trial to see where my fitness is after several consistent weeks of training. In the past, I would have done this on the track, to make sure I got the fastest time possible for my effort. However, since I generally race on the roads, I (finally) figured that it might make more sense to run the time trial on the roads.
I figured I would be able to run sub-6:00 pace for the whole thing, but I didn't know how much faster. I had a hunch I would be under 18:00, but held out hope that I might be closer to 17:00, or even under.
After a two mile warmup, I had made up my mind about the loop I would run, and set off. I felt good early on, relaxed and wondered if I would surprise myself with a 5:18 opening mile or something in that ball park. I didn't look at my watch until it beeped for one mile and I glanced down - "5:51". Ooh, not what I had expected, but I was a mile into it, so kept going. The first mile climbed a little and so the second had some downhills. Mile 2 was a 5:36, which was better. I still felt like I was running pretty relaxed as I headed into the last mile plus. I ran ~5:40 pace the rest of the way for a 17:50 5k alone on the roads. I realized afterwards that I had run the first mile on this winding section of sidewalk, so maybe I hurt my cause in the opening mile? Anyway, I'm happy with the outcome (if not overjoyed), and am still delighted to be running as much and as fast as I am right now.
Tuesday I met up with Alex Vlahos for almost 6 from his office at lunch time.
Wednesday I ran with my former everyday running buddy Nate Hausman for just over 5 from his office at lunchtime.
Thursday evening I hooked up with Alex Vlahos and Kieran Kinnare for a progression workout. The plan was 2 x 12-minutes (progressing from 6:30 to 6:00 per mile) and 1 x 8 minutes (progresing from 6:00 to 5:45 or faster). This was a Kieran workout. I jogged down to Patton Park (1.2 miles) to meet them and then we did another 1.2 together into the first rep. On the jog, we decided that we would just make it into 2-miles, 2-miles, 1.5 miles for the repeats. The first 2-mile we ran 6:17, 6:14 out on Cutler Road then jogged a couple minutes and turned to come back. The second 2-mile was 6:12, 5:54. We jogged a couple more minutes (those guys more like to stand/walk which kills me I need to keep moving) and then started the last rep. We were still on pavement at the start although Kieran had wanted to finish on the grass, so we turned in the driveway to the park and ran the Gabe's Run course in reverse. We hit the mile in 5:53 and then 5:41 pace (according to the Garmin) for the last .5+. Cooled down home.
Friday I was a little sore and did a 6.5 mile loop @ 7:30 pace.
Saturday I did the same loop again (amidst kitchen remodel at our house) @ 6:40 pace.
Yesterday I almost didn't run after failing to get out early, but my gracious wife sent me off in the early afternoon to pursue my half-marathon goal while she tended to four kids and an unfinished kitchen. I realized when I got back this was my longest run since April 2015. But the run had to happen first.
I set out on the same loop I had run the previous two days and came through mile one a little excited in 6:46. Mile two is faster but it was 6:16 and I was starting to wonder about the distinctions between being aggressive, enthusiastic and stupid. I was working, but staying relaxed as I climbed the hill to mile 3. 6:27. Mile 4 I turned right instead of left, and climbed before descending to the rail trail on 97. I pushed the uphill and cruised the down for a 6:15. Now I was starting to wonder when the pace would start exceeding 6:30 and how much slower it would be. The rail trail is flat though and I was still feeling in control as I ran a 6:09 fifth mile. Coming off the trail into the rolling Topsfield neighborhoods, mile six was a 6:10. Mile seven was 6:24 and I was glad to be over halfway. It felt like I was going to be slowing the rest of the way, but I was surprised with a 6:15 eighth and a 6:07 ninth mile. Of course, at this point, (you can probably tell based on my description,) my perspective of the run was largely limited to the numeric data feedback from my watch, but I was loving it! The last big climb was in the tenth mile and I glanced at my watch, which I was now doing with more frequency and saw the pace had slowed. But then the inevitable downhill came and I managed a 6:23. 11th was a 6:13 mostly downhill and then I had to add a little out and back at the end to get to the 13.1 goal. All told 13.1 miles in 1:23 (6:19 per mile).
55 miles for the week
Sunday, September 3, 2017
Another good week
Monday I did a little work on an apartment in Beverly for my mom and then ran easy along the oceanside past Dane Street Beach and down by Lynch Park to Endicott College on Rte. 127. It was clear, breezy and cool for late August and I was feeling a little rundown from several longer and harder efforts last week. Very nice.
Tuesday, I kept with the coastal theme, heading up to Gloucester to meet a friend who has only been running regularly for less than a year and we did the Backshore run or most of it conversationally.
Wednesday, I had to be in Dracut, and I had looked at a couple potential runs in the area, but ended up having to guide one of my caregivers back to 93, and so I came all the way back to Topsfield for a run. I had also mapped out a "Strava segment" workout in downtown Topsfield which zigged and zagged through a neighborhood I was sort of familiar with. One segment was on rte. 97 and another ran on the rail trail. I started out with the longest, just over a mile on Surrey Lane, which had some decent climbing in it. I ran 5:43 pace (5:53 for the segment) and had a long recovery before the 7/10ths of a mile segment back on the rail trail. I was able to bring it down to 5:28 pace (4:00) and then had a short recovery before another longer segment with a hill on Partridge Road. I managed a 5:15 which wass 5:46 pace, and then had another short recovery to 97, where my 4:19 (5:50 pace) matched the existing fastest time. I had an easy cooldownback to downtown on another gorgeous late summer but felt like early fall day.
Thursday, for the second week in a row, I met Joe Shairs at Danvers High School and we did an out and back on the rail trail. We did 8 miles (down from 9 last week) and I was dragging. Not sure if the increased training caught up to me again or if I hadn't eaten or drank enough during the day or what, but I felt like the pain of everyone at the turnaround. After a mile or so chatting on the way back I felt ok for the last couple.
Friday I made plans to run with Jordan Kinley from Endicott and I was thinking 6-8 would be good. Then when Dan Vassallo guest starred, we made it a round 10 out and back up to downtown Manchester-by-the-Sea. The conversation was the history of hip hop, wilmington track and field coaches, craft beers and eating and drinking runs. Great time with two great guys. On a side note, it has been awesome to be able to get together with long-missed friends, colleagues, competitors, teammates and running legends in a relatively short time back on my feet.
Saturday (yesterday) Heather and I took advantage of her parents being back in town and ran 7 miles together for the third time in three weeks.
Today I ran in the rain for a little over 6 miles.
50 mile weeks seem to be happening now without even thinking about it and that is beyond my wildest dreams based on the inconsistency of my training for the last two and a half years.
Tuesday, I kept with the coastal theme, heading up to Gloucester to meet a friend who has only been running regularly for less than a year and we did the Backshore run or most of it conversationally.
Wednesday, I had to be in Dracut, and I had looked at a couple potential runs in the area, but ended up having to guide one of my caregivers back to 93, and so I came all the way back to Topsfield for a run. I had also mapped out a "Strava segment" workout in downtown Topsfield which zigged and zagged through a neighborhood I was sort of familiar with. One segment was on rte. 97 and another ran on the rail trail. I started out with the longest, just over a mile on Surrey Lane, which had some decent climbing in it. I ran 5:43 pace (5:53 for the segment) and had a long recovery before the 7/10ths of a mile segment back on the rail trail. I was able to bring it down to 5:28 pace (4:00) and then had a short recovery before another longer segment with a hill on Partridge Road. I managed a 5:15 which wass 5:46 pace, and then had another short recovery to 97, where my 4:19 (5:50 pace) matched the existing fastest time. I had an easy cooldownback to downtown on another gorgeous late summer but felt like early fall day.
Thursday, for the second week in a row, I met Joe Shairs at Danvers High School and we did an out and back on the rail trail. We did 8 miles (down from 9 last week) and I was dragging. Not sure if the increased training caught up to me again or if I hadn't eaten or drank enough during the day or what, but I felt like the pain of everyone at the turnaround. After a mile or so chatting on the way back I felt ok for the last couple.
Friday I made plans to run with Jordan Kinley from Endicott and I was thinking 6-8 would be good. Then when Dan Vassallo guest starred, we made it a round 10 out and back up to downtown Manchester-by-the-Sea. The conversation was the history of hip hop, wilmington track and field coaches, craft beers and eating and drinking runs. Great time with two great guys. On a side note, it has been awesome to be able to get together with long-missed friends, colleagues, competitors, teammates and running legends in a relatively short time back on my feet.
Saturday (yesterday) Heather and I took advantage of her parents being back in town and ran 7 miles together for the third time in three weeks.
Today I ran in the rain for a little over 6 miles.
50 mile weeks seem to be happening now without even thinking about it and that is beyond my wildest dreams based on the inconsistency of my training for the last two and a half years.
Sunday, August 27, 2017
A good week
Last Sunday I got together with Kevin Marks, a friend from high school I ran into a couple months ago. He runs for acidotic now and recently moved back to Hamilton with his wife and kids. He is training for the Stonecat 50, his first 50-mile race. He just started running again in 2012, after not running since XC in high school (we graduated in '94). Kevin and I met at Bradley Palmer State Park and did a conversational 6 miles on the trails there. We committed to a snowshoe race this winter.
On Monday, I ran with Heather for the second week in a row. My mom came over to keep an eye on things and we did a Cutler loop plus a trip up Scilly's Hill on the HW XC course. A preview of the Gabe's Run course the day after Thanksgiving. Still putting together a team for what will be the 10th and last Gabe's Run in memory of Gabe Pacione. Nothing on facebook yet. Or here.
Tuesday, I ambitiously met up with Nate Jenkins and we did a 10-mile loop from the center of Topsfield on the roads and I got to hear a firsthand account of the '06 Austin Marathon experience. As Nate was wrapping up the story of the final miles of his breakthrough race with the Moultons, I was hanging on in the heat trying to close out the last little climb into the center of Topsfield without getting dropped.
Wednesday, my dad and I went to the Lynn Woods Relay where I got to compete on the CMS Men's Masters team and also see some familiar faces that I hadn't seen in a while.
Thursday, faithful CMS 'mate Joe Shairs met me at Danvers High School for a 9-mile out and back on the rail trail.
Friday we went to Storyland and I had my first day off from running in almost three weeks. My dad surprised us by driving up to meet us right inside the gate.
Saturday I ran seven miles from a friend's cabin in Maine on some quiet hilly roads near Great East Lake.
Today, I met Greg for almost ten miles from Ipswich High School down to Mile Lane (the former Ipswich XC course) and into Willowdale State Forest, then out at Pineswamp Road and back to the high school. An old favorite from another era (2008-2011?).
Right around 50 miles for the second straight week, had an encouraging run at the relays on Wednesday, and got to see a lot of good friends and teammates.
On Monday, I ran with Heather for the second week in a row. My mom came over to keep an eye on things and we did a Cutler loop plus a trip up Scilly's Hill on the HW XC course. A preview of the Gabe's Run course the day after Thanksgiving. Still putting together a team for what will be the 10th and last Gabe's Run in memory of Gabe Pacione. Nothing on facebook yet. Or here.
Tuesday, I ambitiously met up with Nate Jenkins and we did a 10-mile loop from the center of Topsfield on the roads and I got to hear a firsthand account of the '06 Austin Marathon experience. As Nate was wrapping up the story of the final miles of his breakthrough race with the Moultons, I was hanging on in the heat trying to close out the last little climb into the center of Topsfield without getting dropped.
Wednesday, my dad and I went to the Lynn Woods Relay where I got to compete on the CMS Men's Masters team and also see some familiar faces that I hadn't seen in a while.
Thursday, faithful CMS 'mate Joe Shairs met me at Danvers High School for a 9-mile out and back on the rail trail.
Friday we went to Storyland and I had my first day off from running in almost three weeks. My dad surprised us by driving up to meet us right inside the gate.
Saturday I ran seven miles from a friend's cabin in Maine on some quiet hilly roads near Great East Lake.
Today, I met Greg for almost ten miles from Ipswich High School down to Mile Lane (the former Ipswich XC course) and into Willowdale State Forest, then out at Pineswamp Road and back to the high school. An old favorite from another era (2008-2011?).
Right around 50 miles for the second straight week, had an encouraging run at the relays on Wednesday, and got to see a lot of good friends and teammates.
Thursday, August 24, 2017
Lynn Woods Relay
For the second time in two weeks, and only the second time in my life, I headed to Lynn Woods last night for the races. The event this time was the 4 x 2.5 mile relay, a rolling out and back on fire roads, with a short (~.2 mi.) stretch on the more technical "goat path".
I rode over to Lynn with my dad who was making his Lynn Woods debut as well as his club debut, running at age 71 with the North Shore Striders 70+ team. (He ended up running down with the 60+ team.) He was born in Lynn and lived there for the first few years of his life, so it was a homecoming of sorts. For my part, I would be running the first leg for the CMS Men's Masters' team, with 'mates Pawlicki, Taormina and Dao to follow.
I had in mind a goal of 15:00 which would translate to 6:00/mi. pace for the 2.5 mile course. Based on my run at the Woods last week, where I had a hard time staying under 7:00/mi., I knew the pace would depend on the course we took. Some of the single-track we ran last week was beyond my ability to sustain 6-minute miles on.
We arrived a little after 5:00 pm, for the 6:00 start. I saw Jim and Nakri, got my number and nice technical race T, and warmed up with my dad on the fire road. The course definitely had some climbs, but the fire road is wide and pretty smooth, so I felt like 15-flat was feasible, as long as I didn't lose too much time on the goat path.
I also was surprised to see Greg Krathwohl, a former Ipswich HS runner who I coached in high school, who showed up with his dad, Eric, and would be running the opening leg in his dad's place for Team Gloucester. Greg was a 4:24 miler in high school who ended up a dIII all-american in XC at Middlebury his senior year (2014). Since then, he's kept running with a couple sub-1:10's at Mt. Washington, a 2nd place finish at the Stonecat 50-miler last fall and a Boston Marathon this past April.
I lined up in the second row of runners at the start, a few spots away from Greg and double d, who got a brief introduction as the relay course record holder (12:05 in 1991). (Last night there was only one person that ran under 13:00, only 3 under 14:00, and Dave ran the 14th-fastest split of the night, 26 years later.)
We started a couple minutes past 6, the first leg runners for 88 relay teams, men and women, all ages, all levels of competitive interest. The first 100m or maybe less was on the pavement, and then we were onto the fireroad and the first of a series of climbs in the first half mile. I quickly settled in to the top ten, with dd nearby and a young chelsea high runner (Jose LeClerc) who was one spot ahead of me last week. Greg was sharing the lead with a young kid I didn't recognize, and then Jonah Hulbert (Wicked) and Mark Dawson (running all four legs himself) were close behind them.
Before we got to the mile (5:50 according to the Garmin), I was settled into fifth. I could hear footsteps on the goat path (Jose or Dave), and could see Mark. When we came back out of the singletrack, I made as much of a push as I could to try to close on Mark. I could see that Jonah had put a little distance between himself and Mark, so I thought maybe I could overtake him on the downhills. The descents test my knee more than anything else, so I was making an effort, trying to be smart, and still not hyper-confident in my fitness.
As I pulled up alongside Mark just after two miles (11:47), he urged me to go by (a la JJ Yankee Homecoming 10-Mile '09), but I was going as fast as I could, so I stayed with him into the finish in 14:34. At the chute, he did a button hook and headed right back out, and there was some mild colliding and 'whoopsie-ing' while we got untangled. Turned out, he was running the first two legs (and I later discovered he ran all four), so that was probably why he encouraged me to go by. (We ended up talking after the whole thing was done and clearing it all up.)
Dave came in right behind him, and the two CMS teams were in good position. After strong legs from Jim (15:07) and Nick (15:04), Nakri closed it out in 15:47 and the team held on for 2nd overall in 1:00:32. Meanwhile, the seniors led by Dave in 14:44 were 5th overall, 1st 50+ and set a new senior course record of 1:03:47.
Full results here.
Everyone but DD: Martin, Nick, Nakri, Jim, Me, Chris Smith, Paul
Cooled down around Lynn Woods with Philip Goudie and Eric and Greg Krathwohl. Stopped at Nick's Roast Beef in Beverly on the way home with my dad for a super beef with cheese, sauce and mayo.
I rode over to Lynn with my dad who was making his Lynn Woods debut as well as his club debut, running at age 71 with the North Shore Striders 70+ team. (He ended up running down with the 60+ team.) He was born in Lynn and lived there for the first few years of his life, so it was a homecoming of sorts. For my part, I would be running the first leg for the CMS Men's Masters' team, with 'mates Pawlicki, Taormina and Dao to follow.
I had in mind a goal of 15:00 which would translate to 6:00/mi. pace for the 2.5 mile course. Based on my run at the Woods last week, where I had a hard time staying under 7:00/mi., I knew the pace would depend on the course we took. Some of the single-track we ran last week was beyond my ability to sustain 6-minute miles on.
We arrived a little after 5:00 pm, for the 6:00 start. I saw Jim and Nakri, got my number and nice technical race T, and warmed up with my dad on the fire road. The course definitely had some climbs, but the fire road is wide and pretty smooth, so I felt like 15-flat was feasible, as long as I didn't lose too much time on the goat path.
I also was surprised to see Greg Krathwohl, a former Ipswich HS runner who I coached in high school, who showed up with his dad, Eric, and would be running the opening leg in his dad's place for Team Gloucester. Greg was a 4:24 miler in high school who ended up a dIII all-american in XC at Middlebury his senior year (2014). Since then, he's kept running with a couple sub-1:10's at Mt. Washington, a 2nd place finish at the Stonecat 50-miler last fall and a Boston Marathon this past April.
I lined up in the second row of runners at the start, a few spots away from Greg and double d, who got a brief introduction as the relay course record holder (12:05 in 1991). (Last night there was only one person that ran under 13:00, only 3 under 14:00, and Dave ran the 14th-fastest split of the night, 26 years later.)
We started a couple minutes past 6, the first leg runners for 88 relay teams, men and women, all ages, all levels of competitive interest. The first 100m or maybe less was on the pavement, and then we were onto the fireroad and the first of a series of climbs in the first half mile. I quickly settled in to the top ten, with dd nearby and a young chelsea high runner (Jose LeClerc) who was one spot ahead of me last week. Greg was sharing the lead with a young kid I didn't recognize, and then Jonah Hulbert (Wicked) and Mark Dawson (running all four legs himself) were close behind them.
Before we got to the mile (5:50 according to the Garmin), I was settled into fifth. I could hear footsteps on the goat path (Jose or Dave), and could see Mark. When we came back out of the singletrack, I made as much of a push as I could to try to close on Mark. I could see that Jonah had put a little distance between himself and Mark, so I thought maybe I could overtake him on the downhills. The descents test my knee more than anything else, so I was making an effort, trying to be smart, and still not hyper-confident in my fitness.
As I pulled up alongside Mark just after two miles (11:47), he urged me to go by (a la JJ Yankee Homecoming 10-Mile '09), but I was going as fast as I could, so I stayed with him into the finish in 14:34. At the chute, he did a button hook and headed right back out, and there was some mild colliding and 'whoopsie-ing' while we got untangled. Turned out, he was running the first two legs (and I later discovered he ran all four), so that was probably why he encouraged me to go by. (We ended up talking after the whole thing was done and clearing it all up.)
Dave came in right behind him, and the two CMS teams were in good position. After strong legs from Jim (15:07) and Nick (15:04), Nakri closed it out in 15:47 and the team held on for 2nd overall in 1:00:32. Meanwhile, the seniors led by Dave in 14:44 were 5th overall, 1st 50+ and set a new senior course record of 1:03:47.
Full results here.
Everyone but DD: Martin, Nick, Nakri, Jim, Me, Chris Smith, Paul
Cooled down around Lynn Woods with Philip Goudie and Eric and Greg Krathwohl. Stopped at Nick's Roast Beef in Beverly on the way home with my dad for a super beef with cheese, sauce and mayo.
Thursday, August 17, 2017
Lynn Woods
went to Lynn Woods last night for the first time with a couple of my former Ipswich runners, Alex and Kieran.
we accidentally parked at the wrong entrance to the woods, which was about 2 miles on trails we didn't know from the start. Got there at about 5:50 for the race which started at 6:30. We decided to take the opportunity to warm up and arrived at the start by 6:15. Passed CMS 'mate Shairs doing his warmup when we got close.
Alex and Kieran opted for the shorter (2.3 mi.) and I joined the longer (4.3 - undercliff). We were issued our complimentary lifetime numbers and we were off.
Joe was still admittedly a little beat up from the hard effort at Bobby Doyle on Sunday, so he let the leaders go. 'Mate Matt Veiga and a couple young guys were at the front as we tried to follow the orange streamers and white arrows the right way in the early going. Did some climbing in the first mile, which passed in 7:10 according to the Garmin watch. It felt relaxed and I was anticipating staying in contact with the guys around me if they were all willing to go faster. The second mile we did (I had 6:06 on the watch) and I was working hard to stay with the third place runner. I occasionally caught a glimpse of Matt and the number two runner.
We ran right by the parking lot where I had left my car (Pennybrook) at 2.2 and took a sharp right for the return. There were several significant stretches of fairly technical trail, lot of rocks, mostly single track and I was hard-pressed to maintain any type of contact with the leaders and eventually lost touch. My third mile was a 7:20, fourth was a 7:08 and the last .3 was basically 6-flat back on the main road.
I wasn't sure what to expect heading into this. I anticipated being a lot faster, but I had no idea how challenging the terrain was. So now I'm realizing I'm not in great "Lynn Woods" shape but want to continue to run every day and see what that translates to at the relay next week and at some more races this summer and fall.
we accidentally parked at the wrong entrance to the woods, which was about 2 miles on trails we didn't know from the start. Got there at about 5:50 for the race which started at 6:30. We decided to take the opportunity to warm up and arrived at the start by 6:15. Passed CMS 'mate Shairs doing his warmup when we got close.
Alex and Kieran opted for the shorter (2.3 mi.) and I joined the longer (4.3 - undercliff). We were issued our complimentary lifetime numbers and we were off.
Joe was still admittedly a little beat up from the hard effort at Bobby Doyle on Sunday, so he let the leaders go. 'Mate Matt Veiga and a couple young guys were at the front as we tried to follow the orange streamers and white arrows the right way in the early going. Did some climbing in the first mile, which passed in 7:10 according to the Garmin watch. It felt relaxed and I was anticipating staying in contact with the guys around me if they were all willing to go faster. The second mile we did (I had 6:06 on the watch) and I was working hard to stay with the third place runner. I occasionally caught a glimpse of Matt and the number two runner.
We ran right by the parking lot where I had left my car (Pennybrook) at 2.2 and took a sharp right for the return. There were several significant stretches of fairly technical trail, lot of rocks, mostly single track and I was hard-pressed to maintain any type of contact with the leaders and eventually lost touch. My third mile was a 7:20, fourth was a 7:08 and the last .3 was basically 6-flat back on the main road.
I wasn't sure what to expect heading into this. I anticipated being a lot faster, but I had no idea how challenging the terrain was. So now I'm realizing I'm not in great "Lynn Woods" shape but want to continue to run every day and see what that translates to at the relay next week and at some more races this summer and fall.
Monday, August 14, 2017
Encouragement comes when you least expect it
sometimes, anyway.
I had just gotten done reading Kevin Beck's blog about not taking doctors' advice for PT, rehab, injury treatment and I decided to ask google if you (or I) can continue to run on a torn meniscus. I got into a letsrun thread, where I came across these gems:
"I'm a doctor (not in sports Med though) with over thirty years of running behind me. I've had almost every running injury but every time I get something more than a minor niggle, I post on here and I often get better insight than I do from seeing the actual specialists."
Read more:http://www.letsrun.com/forum/flat_read.php?thread=7973307#ixzz4pkZpvDXP
and that set me up for this one:
"I've been running on one (torn meniscus) for about 5 years now. I found out as long as I ran everyday, the swelling stays minimal and I don't have any problem. When I would take a day or 2 off, my knee would get puffy and it was irritating to run though not really painful. It has never gotten worse and I would imagine it was from a fall on the trail but I couldn't pinpoint when it happened.
Read more:http://www.letsrun.com/forum/flat_read.php?thread=7973307#ixzz4pkaNv5dN
I had just gotten done reading Kevin Beck's blog about not taking doctors' advice for PT, rehab, injury treatment and I decided to ask google if you (or I) can continue to run on a torn meniscus. I got into a letsrun thread, where I came across these gems:
"I'm a doctor (not in sports Med though) with over thirty years of running behind me. I've had almost every running injury but every time I get something more than a minor niggle, I post on here and I often get better insight than I do from seeing the actual specialists."
Read more:http://www.letsrun.com/forum/flat_read.php?thread=7973307#ixzz4pkZpvDXP
and that set me up for this one:
"I've been running on one (torn meniscus) for about 5 years now. I found out as long as I ran everyday, the swelling stays minimal and I don't have any problem. When I would take a day or 2 off, my knee would get puffy and it was irritating to run though not really painful. It has never gotten worse and I would imagine it was from a fall on the trail but I couldn't pinpoint when it happened.
Read more:http://www.letsrun.com/forum/flat_read.php?thread=7973307#ixzz4pkaNv5dN
Maybe basing my decision to train on something that I read on a letsrun thread is risky, but it also confirms my suspicion that some running every day is almost (and the almost is getting smaller) always better than not running.
We'll see how far this momentum carries me, but here's hoping I can successfully grind away whatever cartilage is in the way and keep my left knee bending under my moving body weight for a little while longer!
Saturday, August 12, 2017
mid-August update
Well, it's been my most productive week running in some time, with a six-day streak going. I even got to enjoy a progression-run with a couple of my former Ipswich athletes on Tuesday evening and felt pretty good approaching 6:00/mi. for a few miles.
Running with a torn meniscus is going to be a test, though. It seems like whenever I earnestly try to return to regular running, the daily inflammation gets worse. I suppose cutting out IPA's and cinnamon rolls might help with reducing inflammation, but I haven't really changed my eating habits much from the days when I was running a lot more than I am now.
I was told that the tear I have is "inoperable" and I've been encouraged to get a second opinion about that, but the more I read about meniscus tears, the more it seems like you just have to take what you can get from them. Sometimes surgery is effective, sometimes not. Sometimes they hurt, sometimes they don't. I have to say that the daily ache now is much easier to abide than the locking and shooting pain that I was dealing with a few months ago when I wasn't running.
I guess the long-term prognosis for running on a torn meniscus isn't great, but I'm not sure the long-term prognosis for any runner is all that promising. We all get slower as we age, our bodies break down, we return to dust. And now, I think I'll eat this cinnamon roll and figure out what I can handle on the roads later today.
Running with a torn meniscus is going to be a test, though. It seems like whenever I earnestly try to return to regular running, the daily inflammation gets worse. I suppose cutting out IPA's and cinnamon rolls might help with reducing inflammation, but I haven't really changed my eating habits much from the days when I was running a lot more than I am now.
I was told that the tear I have is "inoperable" and I've been encouraged to get a second opinion about that, but the more I read about meniscus tears, the more it seems like you just have to take what you can get from them. Sometimes surgery is effective, sometimes not. Sometimes they hurt, sometimes they don't. I have to say that the daily ache now is much easier to abide than the locking and shooting pain that I was dealing with a few months ago when I wasn't running.
I guess the long-term prognosis for running on a torn meniscus isn't great, but I'm not sure the long-term prognosis for any runner is all that promising. We all get slower as we age, our bodies break down, we return to dust. And now, I think I'll eat this cinnamon roll and figure out what I can handle on the roads later today.
Tuesday, July 4, 2017
Masters' Debut and 2M Masters' PR
I celebrated our young country's 241st birthday by getting out to the races for the first time since I turned 40 last August.
I picked the Sullivan Farms Ice Cream John Carson 2-Mile in Chelmsford, having only recently determined that I could withstand a 2-mile race AND 2-mile warmdown back to the start.
To my delight, upon arriving at the Drum Hill Hannaford, I saw the two familiarest faces I could hope to see - CMS 'mates Pawlicki and Shairs. "Are you lost?" Joe asked.
After exchanging happy greetings, I collected my first race number since last May and we met back up for an easy warmup. The sun was out, the sky was blue and my goal was to improve upon the 11:48 2-mile (Garmin-measured) time trial I did last week.
Saw some fast faces in the crowd and tried to stay in the shade a bit beforehand.
They hit the two-thousand registered runners mark this morning, so they were a lot of folks milling around waiting for the start.
I tucked into the first/second row with Jim and Joe nearby. Right before they fired the gun, the RD called the whole crowd up to the "true" start, 10m or so ahead of where we were all bunched together. This gave us some breathing room, and then the gun went off.
I knew I'd be excited to go, and went out a bit harder than I should have, but, then again, it's only two miles. I eased off a little before the half-mile mark, which passed in 2:42. Joe had come up next to me and quickly pulled ahead.
Around the mile (5:32), Jim passed us both and we stayed in that order the rest of the way, with only the second female breaking up the CMS master's trio.
Jim was 11:01, Joe was 11:06, and I'll take an 11:07 and a scenic cooldown with those guys.
I think my uniform shrank in the drawer since 2014...
Full results here.
Caught Ruben back at Hannaford and got the race report from the lead pack perspective.
I picked the Sullivan Farms Ice Cream John Carson 2-Mile in Chelmsford, having only recently determined that I could withstand a 2-mile race AND 2-mile warmdown back to the start.
To my delight, upon arriving at the Drum Hill Hannaford, I saw the two familiarest faces I could hope to see - CMS 'mates Pawlicki and Shairs. "Are you lost?" Joe asked.
After exchanging happy greetings, I collected my first race number since last May and we met back up for an easy warmup. The sun was out, the sky was blue and my goal was to improve upon the 11:48 2-mile (Garmin-measured) time trial I did last week.
Saw some fast faces in the crowd and tried to stay in the shade a bit beforehand.
They hit the two-thousand registered runners mark this morning, so they were a lot of folks milling around waiting for the start.
I tucked into the first/second row with Jim and Joe nearby. Right before they fired the gun, the RD called the whole crowd up to the "true" start, 10m or so ahead of where we were all bunched together. This gave us some breathing room, and then the gun went off.
I knew I'd be excited to go, and went out a bit harder than I should have, but, then again, it's only two miles. I eased off a little before the half-mile mark, which passed in 2:42. Joe had come up next to me and quickly pulled ahead.
Around the mile (5:32), Jim passed us both and we stayed in that order the rest of the way, with only the second female breaking up the CMS master's trio.
Jim was 11:01, Joe was 11:06, and I'll take an 11:07 and a scenic cooldown with those guys.
I think my uniform shrank in the drawer since 2014...
Full results here.
Caught Ruben back at Hannaford and got the race report from the lead pack perspective.
Tuesday, June 13, 2017
Aging gracefully does not come naturally
Went for a run today and enjoyed it. (Don't let the word "run" deceive you into thinking there was anything noteworthy about the pace per mile or distance covered.) The enjoyment is significant.
Looking forward to entering a race somewhere unpaved before I age out of the youngest year of masters' competition. (late August)
"ruminating on a run"
Looking forward to entering a race somewhere unpaved before I age out of the youngest year of masters' competition. (late August)
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