Tuesday, September 30, 2008

Yet another 4 mile bike path run.....

Just a normal 4 mile bike path run.

Total Time: 37:01.12
1st mile: 9:19.55
2nd mile: 9:17.49
3rd mile: 9:04.41
4th mile: 9:18.67

Total Average - 9:15.28

Monday, September 29, 2008

4 mile run - 1st with new watch

Just a normal 4 mile bike path run.

Total Time: 33:10.83
1st mile: 8:19.10 (goal 10k pace)
2nd mile: 7:36.16
3rd mile: 8:20.16 (goal 10k pace)
4th mile: 8:55.41

Total Average for 4 miles: 8:17 per mile. New watch was great....

I was a bit concerned this morning - while I was getting ready for work my right knee was "creaking" pretty bad (and loud) when I was walking. It seemed to clear itself and I never noticed it when running.

I feel like my body is the Millennium Falcon and I just keep telling everyone.
"Don't worry. She'll hold together!"

Sunday, September 28, 2008

Timex Men's Ironman Sleek Triathlon 150-Lap Watch

Today I finally picked up a running watch. I no longer have to try to remember my stop watch anymore. I got the Timex Men's Ironman Sleek Triathlon 150-Lap Watch on clearance at Target today for $17 (normally about an $80 watch).

Saturday, September 27, 2008

Long Wrun to Wrentham

I ran with Anthony today from his place (in Attleboro) to the outlet mall in Wrentham and back. Total distance 10 miles. Total time - no idea, decided not to worry about time on my long runs - but if I had to guess we probably ran 9:20s or so. My calves were pretty mad at me most of the way - but as we were about to finish they started to feel better.

Total miles for the week - 26. Not sure if I'm going to go out tomorrow for a few miles or not - guess I'll see how I feel in the morning. With Celina gone next weekend my next long run is Oct 11 - for 13.1 miles.

Thursday, September 25, 2008

"Easy Tempo" Run

Well today was supposed to be an easy run day. HOWEVER (I blame Justin although it is my fault) we turned it into a mini-easy-tempo run. What was supposed to be 3 miles at 9:20ish pace today turned into 4 miles at the following paces per mile
1st mile - (warmup) 9:13
2nd mile - 8:21
3rd mile - 8:41
4th mile - (cooldown) 8:52

Total Distance: 4 miles
Total Time: 35:07
Avg Pace: 8:46

Wednesday, September 24, 2008

Good run today.....

Ran with Justin on bike path to Minesterial Rd and back. No pains, no tight calves. Even though it was a 9:17 pace - it felt like I was going slower than 10:00 - which I think is good.

Total Distance: 3.2 miles
Total Time: 29:45
Pace: 9:17

Tonight I need to plan out the LONG run for Saturday. Hope the weather behaves.

Tuesday, September 23, 2008

Registered for my last race of 2008

I just registered for the 2nd Annual Sunapee Turkey Trot in Sunapee, NH. Its a 5k course that starts at the Sunapee Harbor gazebo. This should be a good/fun race to finish of the 2008 season.

So far I'm 1 of 32 runners registered.

5 miler with Anthony.....this one hurt

Today Anthony and I ran our normal bike path route - but for 5 miles. This one hurt a bit especially my calves. They are very tight. I guess that's what I get for running all out on Sunday. I managed to do 5 miles in 46 minutes - 9:12 pace. Maybe tomorrow is a good day to rest.

Oh - and Andrew registered for the Dartmouth 10k today - so I wont be running alone.

Monday, September 22, 2008

Recovery run with Anthony....

Anthony and I took advantage of the nice cool weather today and went for a recovery run (from yesterdays 5k). Nice and easy 4 miler on the bike path. It took us 38:34 (or a 9:38 pace). My calves started to feel tight during the run - but other than that I felt real good. The rest of this week is going to be a nice easy run again tomorrow, hopefully hills on Wednesday, easy on Thursday and LONG on Saturday - but we'll see what happens.

Sunday, September 21, 2008

CVS/Caremark Downtown 5K Results

Place: 726/4214
Div/Total: 353/1053
Division: M0139
TIme: 23:54
Pace: 7:42
Name: Mark Juliano
Age: 32
S: M
Bib #: 1024
City, State: Pawtucket RI
Team: APC BY SCHNEIDER



CVS/Caremark Downtown 5K

Today was the CVS Caremark Downtown 5k in Providence RI. We met up with the APC team at the Renaissance Hotel downtown at about 10:30. After we took our team picture – Justin, Anthony and I ran a .8 mile warm-up run. We then took a leisurely walk to our corrals. Justin and I were in one corral, Anthony and Tim in another and Shawn in yet another.

After the normal pre-race stuff – we were off. Took about 20-30 seconds to cross the starting line. Right from the beginning it was FAST – in front of the mall – then down the hill to head into downtown. Justin and I were together for a bit – then around the convention center we got separated. As we passed in front of Trinity Brewhouse – part of me thought that a beer sounded good. My first mile was in about 7:35. As the second mile started I felt as if I slowed down a lot – but based on my finish time I guess I didn’t. The only thing I really remember about the 2nd mile was the band that played “Rockin In A Free World” over and over and over and over all day. Sometime right after that band – Tim caught up to me. He stayed with me for a few minutes and then he went off as Tim can only do. (its kind of sickening). Again it was a blur until I saw the mile 3 timer. It said 23:40. Of course it was at the bottom of the hill in front of the mall – so I kicked it and ran full blast up the hill. The finish line was a lot further away than expected but I was able to maintain my pace. As I passed the finish line I looked up and the clock read 24:13. My chip time was 23:54 for a 7:42 pace.

All in all a very good race – highly recommend this race to any of you reading (all 3 of you) for next year.

APC by Schneider Team Results:
18:39 6:01 Andrew Bradner
19:39 6:20 Tom Kiernan
19:46 6:22 Paige Roberts
19:51 6:24 Timothy Mallin
22:11 7:09 Marty Lunn
22:42 7:19 Gwenael Guillemoto
22:45 7:20 Ron Catanzaro
23:30 7:34 Tim Coffey
23:54 7:42 Mark Juliano
24:18 7:50 Joe Savino
24:28 7:53 Anthony Chiu
24:54 8:01 Matthew Sojka
25:07 8:05 Patrick Scarella
25:21 8:10 Laurent Vernerey
26:34 8:33 Arun Mandayam
26:37 8:34 Justin Finch
26:48 8:38 Owen Rielly
27:43 8:55 Michael Ricci
27:43 8:56 Gerard Jorge
28:13 9:05 Marc Setevage
28:32 9:11 Emily Klein
28:43 9:15 Shawn Murdock
29:11 9:24 Jennifer Fischer
31:10 10:02 Bridget Gamache
32:20 10:25 Melissa Ferrell
33:08 10:40 Brian Mom
43:57 14:09 Kenneth Pippins
50:42 16:19 Rachael Hilton
50:42 16:20 Kate Meyer

Ill also give shout outs to a couple others –
28:28 9:10 Lance Swenson
31:26 10:07 Carson Heinemann

Next up – 10k in Dartmouth. Training starts up tomorrow.


Thursday, September 18, 2008

Got my number for CVS

Just got an email from CVS race organizers....First time for any race I got my bib number and my chip number sent to me before the race. #1024 is me.

Last run before CVS

Today is my 5th day of running in a row...and amazingly enough I feel good. Legs are a bit tired, but nothing hurts. Shawn and I ran the normal bike path route to Ministerial Rd and back. Total Distance- 3.2 miles Total time - 27:45 Pace - 8:40. Next run - CVS 5k in Providence.

Wednesday, September 17, 2008

Tired Legs Run

Today the legs are tired - no pain - just tired. Justin and I went out for a leisurely 5 mile run. We went out at about a 9:10 pace for the first couple miles. On the way back we did 5 pickups that felt to be around my 400s time with a nice recovery in between. Total today was 5 miles at 46:15 - a 9:15 pace. Maybe tomorrow is a good day to rest.

Tuesday, September 16, 2008

Nice fall day run

Thank you mother nature for listening to my pleas. Today was a great day for running. I ran with Justin for the first mile and 1/2 or so. We did first mile in 10 minutes. At about 1.5 miles Justin turned around - I picked up the pace. At the 2 mile marker I turned around and picked up the pace again. Every quarter mile or so I kept picking up the pace. I was able to do the last 3 miles at an 8:20 pace. My legs are pretty tired today but no pains. Hopefully the weather will behave for tomorrow.

Total distance = 4 miles
Total time = 35 minutes

Monday, September 15, 2008

Recovery run with Shawn....

Today I decided to not rest after running the 5k yesterday and go out for a recovery run. Shawn took me on his new 5k route. First mile was in 9:15, second was 9:48. I finished the total 5k in 29:45. I took some extra time to stretch beforehand since I was/am still a bit sore from the race yesterday. It did feel good though to get out on tired legs and go for a nice relaxing run - even though it was hot. WHERE IS FALL?!?!?!?!

Thank you Shawn for keeping a great pace and times on your Garmin.

Hopefully tomorrow I can go out for a run - mmmmmmm tomorrow high of 68. Thank you mother nature.

Sunday, September 14, 2008

Shawn M Nassaney 5k Results

Place: 86
Div/Tot: 16/36
Div: M3039
Name: MARK JULIANO
Age: 32
S: M
Bib #: 16
City: PAWTUCKET
State: RI
Time: 26:14
Pace: 8:28

See all results here at CoolRunning.com.

8th Annual Shawn M. Nassaney Race/Walk

Today was the 8th Annual Shawn M. Nassaney Race/Walk at Bryant University in Smithfield RI. This is a very difficult (at least I think) cross-country 5k race. To make things more difficult/interesting/fun - it poured all morning (after raining a bunch last night too).

After registering (and waiting for the rain to lighten up). Andrew, Anthony and I took a warm up run on the course just to check the conditions. Lets just say the course was wet...and where it wasn't wet - it was mud - mostly wet and mud. We warmed up for what I guess was about a mile and change. Then we went to the track to stretch. We met up with Justin, Tim and Carson. We tried to do some pickups on the track - but Bryant had a football game today and both teams were using the track area for warm ups - so it was VERY busy around the track. Finally the rain stopped - and the muggies came out.

After that we headed over to the starting line. I'm not sure if there was no starting gun/horn or somehow I just missed it - but at some point everyone just yelled GO and off we went. Ground was extremely wet and soft. I was able to keep with Justin in the beginning which was good - cause he is a great pacer. We hit the first mile at 7:30 - 30 seconds faster than last year - and still TOO FAST. Anyway - then into the hills.

The beginning was MUD MUD and more MUD. Since I walked alot of the hills last year - I forgot how many there are. Hill after hill after hill. I came out of the hills and felt spent. I couldnt believe I had only run 2+ miles at this point and felt like I had run 20 (or what I assume 20 feels like). After the big grassy hill all I wanted to do was walk. But that was goal #1 - NO WALKING. I (purposely) slowed my pace down a bit (and had to take my shirt off - it was getting muggy/warm). I realized then that Anthony was right behind me. We ran the last 2/3 a mile or so together and finished together. After I got through the chip removing junk - I went straight to lying in the cold wet grass to help cool off. Final time 26:14. (last year 31:24)

Saturday, September 13, 2008

Manchester 1/2 Marathon

I bit the bullet last night and registered for the Manchester City Half Marathon on November 2. Not sure what to expect over the next 2 months for training - but I have mapped it all out and feel I can get ready for it. Im hoping to finish just around 2 hours (+/- 5 minutes).

Thursday, September 11, 2008

Back on track

So after 2 weeks of sub-par runs, Ive now had back to back runs this week where I felt great before, during AND after the runs. The first was the 4 mile back path, and the next was the 3.2 mile. While running the 3.2 miles I felt as if I was going SOOO slow. But in the end, without much exertion I did an 8:46 pace. Not blazing fast - but considering how I felt the last few weeks - I will definitely take it.

Friday, September 5, 2008

4 mile run/walk

Today we went to the bike path to run 4 miles. It was kind of humid today which made the run very difficult. Felt like someone was pushing me in my chest trying to slow me down the entire time. Sometime after mile 3, I was taking my normal stride and when my left foot came forward I just started walking. It wasnt a conscious decision.....my body just had enough. I walked for about 5 minutes and then was able to jog it back to work.

Wednesday, September 3, 2008

800s at URI

So today we went to URI to do 800m repeats with 400m recovery.

1 Mile warmup
1st 800m - 3:35
400m recovery
2nd 800m - 3:45
400m recovery
3rd 800m - 3:45
400m recovery
1.25 mile cool down.

The first 800 was tough but felt good. But the last little bit of the last 800m was BRUTAL. I decided not to do a 4th and start the cool down process.

Tuesday, September 2, 2008

Back at it

After a week off (needed to rest cause of a cold/allergy/injury)....I went 4 today at about a 9:15 pace. It was very difficult. Felt heavy legged and just plain ole blah/sluggish.