4.7 miles with 6x100m pickups

Total Distance: 4.7 miles
Total Time: 43:58
Average Pace: 9:21
Average Speed: 6.4 mph
Max Speed: 11.9 mph
Average Heart Rate: 148 bpm
Max Heart Rate: 167 bpm

Splits
9:25 / 136
9:10 / 148
9:18 / 151
9:46 / 149
6:16 (for .7 miles at 8:59) / 159

I did six 100 meter pickups starting right after my mile warmup. Five of the six pickups I was able to get under 6:00 at peak speed. It felt really good to run really hard for a short distance.

4.3 mile recovery with 100 acres hill

Nothing fancy with today's run - just an easy recovery run. Headed out for the 100 Acres hill run. I hope this heat ends soon....

Total mileage: 4.3
Total time: 40:55
Average pace: 9:30

Splits
10:08
9:33
8:49
9:37
2:45 (for .3 miles at 9:09 pace0

Triples!

So today I decided was going to be my day to attempt to do triples. I planned out three routes based on my 100on100 mileage (6.4, 7.1, 4.5). First run wasn't too bad - I was able to knock it out before the heat of the day started to kick in (although I did sweat alot). Nothing to exciting about it - just a normal bike path run at work. The second run I went with Justin and Drew to URI and up Flagg Rd and back (+ a little more to fill out the miles). I was DEAD on the way back on this run - it was really hot. Also I only waited three hours between runs instead of what I estimated would be 4.5-5 hours on race day. For run number three, I ran around Pawtucket and was able to complete finish the last run of the day. Very tired during the second run (due to heat) and the third one (due to well being tired). So for this season for triples Jason Varitek zero, Mark one.

Run 1
Total Mileage: 6.41
Total Time: 56:40
Average Pace: 8:50
Average Speed: 6.8 mph
Max Speed: 9.2 mph
Average Heart Rate: 151 bpm
Max Heart Rate: 166 bpm

Splits
9:15/136
9:02/144
8:50/149
8:35/154
8:24/159
9:08/160
3:23/166 (for .41 miles 8:18 pace)

Run 2
Total Mileage: 7.0
Total Time: 1:09:23
Average Pace: 9:54
Average Speed: 6.1 mph
Max Speed: 8.2 mph
Average Heart Rate: 155 bpm
Max Heart Rate: 170 bpm

Splits
9:56/141
9:43/150
9:50/161
9:35/149
9:46/158
10:05/162
10:26/162

Run 3
Total Mileage: 4.61
Total Time: 42:38
Average Pace: 9:15
Average Speed: 6.5 mph
Max Speed: 8.1 mph
Average Heart Rate: 152 bpm
Max Heart Rate: 162 bpm

Splits
8:58/150
8:59/156
9:21/153
9:34/150
5:44 (for .61 miles 9:26 pace)

Six mile recovery

I woke up today very surprised that I felt no hangover from running twenty miles yesterday. Today's weather was miserable - 85 degrees (felt like 90 with humidity). I ran out Fairgrounds, turned on Waites Road, then back to 100 Acres and up and down THE hill, then back to work.

Total Mileage: 6
Total Time: 51:47
Average Pace: 8:37

Got my Garmin back!

I got home today and waiting for me on my back porch was my Garmin 305. I had to send my original one back a bit ago as rows of pixels were dying out. I'm very excited to have it back and cant wait to go running tomorrow with it. Thank you Cristin E and Heath H at Garmin for your help in getting my 305 replaced.

Twenty mile Sunday

Not much to write about this one - I tried to mostly focus on breathing and staying cool. Its hard to find a route in RI (unless you do the boring bike paths) with few hills, the one I did today had 3 hills that I did 3 times each - Pitman St, Wickenden St and Hope St.

Total Mileage: 20
Total Time: 3:14:20
Pace: 9:43

Total Weekly Mileage: 54.75

Artilce about Ann Trason from SI in 1994

July 25, 1994
Hot On The Trail
Ann Trason is among ultramarathon's top competitors, male or female
Austin Murphy

It seemed an odd time for Tim Twietmeyer to have a woman on his mind. But there he was, seven miles from the finish of a hellish 100-mile trek through the Sierra Nevada, asking, "Where is she?" (read more)

Daily Show - Steve Carrell and the Boston Marathon

Here is a funny clip from an old episode of the Daily Show....

The Daily Show With Jon Stewart	Mon - Thurs 11p / 10c
Boston Marathon
www.thedailyshow.com
Daily Show Full Episodes Political Humor Joke of the Day

Six mile solo run on bike path...

Nothing to exciting about today's run. Today's temperature was much better today (almost 15 degrees cooler than yesterday) although still a little muggy. With the cooler temps I was able to turn today into a quasi-tempo run.

Total Mileage: 6
Total Time: 49:41
Average Pace: 8:16

Splits
9:07
8:56
8:08
7:34
7:03
8:50

Hot and sticky run

With today heat being 87 plus humidity - I decided today would be a bad day to try a full on tempo run that I had planned. Instead I decided to take it easy for most of the time and run a few miles with a pushed effort. I tried out my new Espresso flavored Hammer Gels to see how the would sit in the stomach. They did very well - and with 50mg of caffeine in each you cant go wrong. I ran the first 3.6 miles or so with Drew, 3.4 miles alone, then the last 3 with Justin (took a quick breather before finishing the last 3).

Total mileage: 10
Total Time: 1:34:07
Average Pace: 9:24

Splits
9:43
9:13
9:17
8:58
8:35
9:17
8:41
10:19
10:27
9:33

I came across this article on CNN.com about Rich Roll.

Rainy 10+ miler

Well the rain didn't hold off but that was not going to get in the way of today's run. I came up with this odd route to avoid the roads that have more cars on it and decided against the bike path as its getting a little tedious/boring. I left work and headed out Faigrounds Rd and turned left on Waites Corner Rd. When I got to Route 2, I turned around and then headed up to 100 Acres Rd and up the hill and back to Waites. I headed back out Waites again to Rte 2, turned around again - and then back up 100 Acres up the hill then back to work. During my last trip on the hill it started to really pour. A raft would have come in handy for run down the 100 Acres hill.

For some reason there was ALOT of traffic on my route today - alot more than on a nice dry day. Most cars were good about going slow around me and not splashing me - minus the big Ford F250 that forced me to jump in the grass. By the time I got back to work I was drenched - glad I wore my older pair of shoes. As I did yesterday, I focused on forefoot running and it felt very natural - except for downhill.

Total Mileage: 10.7
Total Time: 1:32:35
Average Pace: 8:39

Salina Kosgei - On Marketplace from American Public Media

Kenyan distance runner Salina Kosgei won the 2009 Boston Marathon (2:32:16) one second ahead of Ethiopian Dire Tune and nine seconds of American Kara Goucher.

Recently Marketplace did a story on Salina. To listen to a more extended story, download the July 16th Podcast from iTunes and fast-forward to the ninteen minute mark.

Monday 8 miler with pickups with forefoot running

Today Drew and I headed out to the bike path for an eight mile run. I've been reading up, watching YouTube videos and listening to BrandonsMarathon podcast to learn more on forefront running. So I focused today on my foot strikes and making sure I was forefront running instead of heal-toe. In the fifth and sixth miles, we did 3 pickups each of 30 seconds with a recovery of a minute in between. Pace was fast but we decided not to go crazy and do an all out pickup - I estimated it to be around 5k pace. The forefront running made the entire run almost seem easier - especially during the pickups. Overall a good run - hopefully the rain holds off for the rest of the week or Ill have some wet runs coming up.

Total mileage: 8
Total Time: 1:11:18
Average Pace: 8:54

Splits
9:36
9:13
8:37
8:14
8:49
8:45
9:28
8:33

What is forefoot running?

Long run Saturday (hot humid and blech)

So today's run is the run I have been dreading for a few weeks now. I left the house at 8am and started over to the East Bay bike path 5+ miles from the house to meet Drew. It was HOT and HUMID from the start. I made it to the bike path in a little over 45 minutes and as I got to the parking lot Drew pulled in. Since it was so nasty and I was dripping with sweat already - I dumped my shirt and glasses in Drew's car. The next 6 miles went quick and relatively easy. We took a quick break to stretch and hydrate. About half way back, I had to walk. I didn't want to - but I had to. We walked or about 5 minutes and then started back up. It being so hot and humid made the last three miles really tough. I'm glad Drew was there as he made the last part much more manageable. Hopefully it will cool off a bit before my next long run.

Total Mileage: 17
Total Time: 2:42:00
Average Pace: 9:31

Weekly Mileage: 54.75

Doubles Friday

Since Celina is out of town next week I wont be able to do a double next week - so I decided to do another double this week. The first run I ran out of work then across the light to the 100 acres hill. I went up (.4 miles) and down (.4 miles) it twice then back to work.

For the lunch time run the weather was 87 degrees. Even though I was only going to go short - I brought a bottle of water with me. I ran out 2.25 miles on the bike path - took a minute water break and ran it back in even splits (19:35 each way).

AM Run
Total Mileage: 5.25
Total Time: 48:36
Average Pace: 9:15

PM Run
Total Mileage: 4.5
Total Time: 39:10
Average Pace: 8:42

Tomorrow is long run. I'm a bit nervous as I haven't gone super long in a while. Hopefully Drew will meet up with me mid-way like planned.

Two for Wednesday

Since Pfitzinger called for 11 today - and I need to get ready for the 100on100 I decided to break it up and do a two a day. I woke up at 5:45am, got my self dressed and drove in to work. Weather is so nice at 7am to run - I may start doing it more often. I ran on the bike path and was able to knock out 6 miles at an 8:39 average (negative splits).

Then at noonish Drew and I went out on the Barber Pond path for 6. Felt very good in the beginning - granted we started off nice and slow. The last two miles felt tough and I started to feel tired. After getting cleaned up and eating lunch I went back to my desk and found it hard to stay focused - a little Diet Coke cleared that up.

AM Run
Total Mileage: 6
Total Time: 51:59
Average Pace: 8:39
Splits: 9:13/8:50/8:42/8:28/8:28/8:16

PM Run
Total Mileage: 6
Total Time: 56:44
Average Pace: 9:27
Splits: 9:31/9:37/9:48/9:37/9:10/8:59

6 mile recovery Tuesday

Today - Anthony, Drew and I headed out on the Barber Pond route. I felt surprisingly good - kept it slow in the beginning and then picked it up over the last 3 miles. About 9:30s on the way out - and 8:55 or so on the return (with an 8:12 last mile).

Total Mileage: 6
Total Time: 55:22
Average Pace: 9:13

Doubles tomorrow!

Ten mile Monday

Total Mileage: 10
Total Time: 1:31:17
Average Pace: 9:07

Splits
9:37
8:59
8:56
8:39
8:51
9:31
8:44
8:57
9:31
9:29

Sunday 12 miler

I ran over to the east side today and found myself in the middle of a Triathlon. I stayed on the sidewalk and out of everyone's way but it still felt odd. I watched a bunch of the triathletes go by and wow are they in shape. They are a whole different type of athlete - maybe even crazier than marathoners.

Total Mileage: 12
Total Time: 1:47:42
Average Pace: 8:58

Splits
8:56
8:51
9:11
9:01
9:02
9:15
8:46
9:00
8:52
9:19
8:52
8:32


Also, congrats to all my friends in Upstate NY that ran 32nd Annual Boilermaker Road Race. See you all at next years race.

Nicole Smith - 1:32:46
Joe Ruagri - 1:20:47

Crescent Lake - 2 Loops

Total mileage: 8.5 miles
Total time: 1:19:19
Average pace: 9:19

Splits (4.25 miles)
40:10 / 9:27
39:08 / 9:12

Crescent Lake - 4 mile

Total mileage: 4
Total time: 35:04
Average pace: 8:46

Splits
9:23
8:06
8:55
8:38

Crescent Lake - 1 loop

Total mileage: 4.25
Total time: 36:00
Average Pace: 8:28

I ran this one hard (especially at the end) as the weather started to turn and get nasty. I did strain my hamstring doing this. Will rest tomorrow.

Crescent lake - doubles

AM Run
Total mileage: 4.25
Total Time: 38:47
Average Pace: 9:07

PM Run (clockwise around lake)
Total mileage: 4.25
Total Time: 36:41
Average pace: 8:37

Crescent Lake - 3 Loops

This is a pretty difficult route - After about a half mile warmup distance, it goes up a hill (4-6% grade) for a mile. Then the next 2+ miles is rolling hills with the emphasis on hills.

Total mileage: 12.75
Total Time: 2:00:00
Average pace: 9:24

Splits (4.24 miles laps)
40:53 / 9:37
40:25 / 9:30
39:31 / 9:17

Weekly mileage: 40.85

Hilly New London, NH run

Total mileage: 8.5
Total time: 1:14:29
Average pace: 8:45

Major hill around mile 6 as you can see on the elevation grade below.

Early three mile Thursday

Total Mileage: 3
Total Time: 28:34
Average Pace: 9:31

Splits
9:37
9;21
9:34

Today was supposed to be six - but I cut it short. I wasnt feeling it today and decided to scrap the run.

Quick Six Miler - in rain and thunder

Mother nature didn't want to play nice today - but a little rain and thunder (and lightning) wasn't gonna stop me from getting my six in today.

Total mileage: 6
Total time: 48:38
Average Pace: 8:06

Splits:
8:13
7:51
8:07
8:25
8:16
7:44