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...
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