Monday, August 31, 2009

Back to it - 10 miler

Today Im back 100% - feeling much better and back to Pfitzinger 8 weeks to go.

Total Mileage: 10
Total Time: 1:32:49
Average Pace: 9:16
Average Speed: 6.5 mph
Max Speed: 8.1 mph

Splits
9:34
9:22
9:14
9:12
9:00
9:37
9:17
8:58
8:56
9:35

Sunday, August 30, 2009

"Long" run - 12

Total Mileage: 12
Total Time: 1:51:08
Average Pace: 9:15
Average Speed: 6.5 mph
Max Speed: 8.7 mph

Splits
9:35
9:23
9:19
9:06
9:06
9:08
9:11
9:04
9:14
9:19
9:29
9:09

Saturday, August 29, 2009

7.3 miler with some light speed work

Total Distance: 7.33 miles
Total Time: 1:06:35
Average Pace: 9:05
Max Pace: 6:47

Splits
9:36
8:49
8:54
9:18
8:40
9:14
9:34
2:27 (for .33 miles @ 7:30)

Wednesday, August 26, 2009

100 Acres Hills (x2) easy run

Today we went out to do the 100 Acres hill. I was able to do two repeats of the whole hill - which for the way I've run lately is a huge accomplishment.

Total Distance: 5.14 miles
Total Time: 48:01
Average Pace: 9:20
Average Speed: 6.4 mph
Max Speed: 9.3 mph

Splits:
9:44
9:42
9:43
8:59
8:54
0:58 (for .14 miles @ 6:55)

Tuesday, August 25, 2009

FINALLY - a normal run

After a week of really crap runs (recovering from 100on100/slightly sick/slightly injured), I finally got a normal run in today. Last week it hurt even to go two miles and I was starting to get worried (total mileage last week was 13.5 miles). Today I was able to run 10.5 miles. It was rough (still hot out) but I was able to maintain a decent pace and finish.

Total Distance: 10.5
Total Time: 1:40:21
Average Pace: 9:33

Splits
9:30
9:34
9:34
9:38
9:00
9:55
9:28
9:26
9:33
9:56
4:42(0.5 mile at 9:24)

Wednesday, August 19, 2009

Recovery 5 miler - this one hurt a bit

Still recovering from 100on100....this run hurt a bit.

Total Mileage: 5
Total Time: 46:54
Average Pace: 9:22

Splits
9:04
9:13
9:44
9:27
9:22

Monday, August 17, 2009

Post race check in and recovery run

Still a little sore from the 100on100 relay.
Still walking down stairs one step at a time.
Still don't like sitting or more than an hour before I have to get up and move around.
Still think sitting on the toilet is good butt massage.

Other than that - I feel good. Today I went out for a three mile recovery run in weather that can only be described in one word - F***ing Hot. (OK two words)

Total mileage: 3
Total time: 26:42
Average Pace: 8:53

Splits:
9:23
8:40
8:37

For monetary/logistical/family reason, I wont be doing the Hartford Marathon this year. Instead I will be doing the Amica Marathon the week after in RI. So - I have one more week to add into the training which works out good as I need to use this week as a bit of a recovery.

Weekend race shoutouts

Alot of people I know ran races this weekend and wanted to give them a shout out on a jobs well done. Especially to Nicole and Kerri for running their first half marathons.

NYC Half Marathon
Nicole M - 2:22:53

AFC Half Marathon (San Diego, CA)
Kerri Z - 2:05:50
Bill E - 02:07:30

Wild Dog Sprint Tri - (Bristol, RI)
Shawn and Drew (relay team) - 1:07:34 (finishing 3rd in their category)

Awesome job everyone! If I missed you please let me know.

Sunday, August 16, 2009

100on100 – Heart of Vermont Relay Race Report

100on100 – Heart of Vermont Relay Race Report
8/14/2009-8/16/2009

This weekend was the 100on100 Vermont relay and also my two years to the day from when I started running. It starts at the Von Trapp Lodge in northern VT and ends at the Okemo Mountain Resort. I joined my sister’s team “Misery Loves Company” and was given the second leg for this years relay.

Team:
Runner 1: Laura C
Runner 2: Me
Runner 3: Tom C
Runner 4: Tami V
Runner 5: Paul S
Runner 6: Laura S

I drove up to Vermont on Friday and about 20 minutes into passing into Vermont I hit something in the road which flattened my tire. What a great way to start the weekend. I couldn’t change the tire as I would have to had lay in the middle of a lane on Interstate 89 – so I had to wait for AAA. I got to my sisters house around 2:30, we quickly hit the grocery store to pick up some last minute supplies. We met up with the rest of the team at the park-n-ride in Richmond and then headed over for a team dinner. Mmmm Pizza. We then went up to the Von Trapp Lodge to pick up our race packets. We were team #22 – which is my favorite number- so I took that as a sign the weekend was going to be great. After that we all headed home. Laura, Tom and I packed our stuff into the van in the very organized drawer system that they have perfected over the years. Each runner has a plastic drawer they store their stuff (gels, bars, extra clothes) in. Then off to bed. I surprisingly slept very well.

Alarm went off at 4am and I was ready to go. We packed up the van with some last minute things and we were off to pick up Paul at his house – and the rest of the team at the park-n-ride. Arrived at the start around 6am – which gave all of us plenty of time to do …well things runners like to do before heading out for a run…lets just leave it at that. Laura went over to the start around 6:35am and was given some last minute instructions. Then they were off. I walked over to the first transition area and awaited Laura’s return from the cross country trail she had to start. I was getting very nervous.

Leg 1 - Foggy downhill
Laura came out of the woods looking strong. As she got closer I started to get more and more nervous. She handed off the slap bracelet and I was off. Right from the start the road just dropped and went down and down and down. It was an unpaved, very rocky road. It was still very foggy out which made the forest seem very peaceful – yet kind of spooky. I was able to catch one runner coming down the hill before the first mile. I peaked at 5:57 coming down the hill and was able to avoid all the rocks and not fall flat on my face. Even though it was great to start on a downhill – I was happy (as were my knees and ankles) when the road flattened out. Over the next 2 miles I picked off two more runners. The support vehicle was around mile 2.5 or so and I tossed them my hat as it was already getting warm and humid. Around mile 3 I had to shed my shirt. Up the hill I was able to catch one more runner. The mile and a half long hill was tough to maintain a good pace over but I pushed as I knew there would be a nice downhill soon. I saw the transition ahead sign and was able to kick it and finish the first leg strong. Slap bracelet was slapped off to Tom and off he went.

Total Distance: 6.4 miles
Total Time: 49:22
Average Pace: 7:42

Leg 2 - Long leg
In between legs I stayed loose by stretching and hopping in and out of the van to support the other runners. The temperatures started to raise very quickly as it got closer to noon. This transition from Laura to me is a bit of a blur. This leg was definitely a pretty one. It was Very “Vermont looking”. The pavement was getting really hot and starting to cook my feet a little. I decided to run this leg at 99% effort as I figured no matter what I did on this the 3rd leg would be rough. I was able to knock out an 8:15 first mile which was right on pace. Same with the second mile – 8:15. Third mile was the same – and that was with a quick water break with the help of my team in the support vehicle. Around the 3.25 mile mark a runner from a fast team came flying by me. I gave chase for a moment to see if I could figure his pace. I got to a 6:19 pace and he kept separating himself from me. I backed off – and felt another runner coming up behind me from one of the faster teams. The shoulder was narrowing so I stopped and moved out of his way to give him room to pass. As I did this my team drove by – so I gave them a little dance as I waited for the runner to pass. The pavement was really hot at this point and my feet were cooking. The last few miles also seemed to just melt away. I was able to finish strong, but I was happy to see Tom waiting at the transition area to hand over the slap bracelet.


Total Distance: 7.1 miles
Total Time: 57:33
Average Pace: 8:06


Leg 3 – Killington!

As we drove to meet Laura on her leg I started to get nervous as the hills we were driving on were already getting big. I tried to keep loose as best I could. I wasn’t eating much at this point but I kept hydrating and my fluid “output” was still frequent and a decent color. Laura came down her final hill into the transition area looking strong. Slap bracelet on – and off I went. Right from the start it went up – however it was rather gradual and not too much to complain about. My pace had definitely slowed but I still felt good. Around a mile and a half in there was a very nice and gradual decline where I was able to really get some good speed going and “wake up” a bit from the race haze that was starting to set in a bit. The support vehicle was around mile 2 for me which was great just for the moral support. Then the hill/mountain really started going up, and up, and up. I got passed by a couple of the fast teams during this stretch and was able to pass a couple people as well. Passing the last guy gave me a boost – as he passed me earlier in the leg. As the pain really started to set in (around 3.75 miles in) – my mood started to darken and I started to swear at myself. (which believe me is normal for me late in races) I tried to envision Drew and Justin running with me which seemed to help a lot (with pace and mood). Again – the transition area ahead sign popped up on me like an oasis and the mood and pace improved. I ran hard into the Ramshead Lodge parking lot and navigated around the rocky parking lot, found Tom and his bright yellow shirt. Slap bracelet transferred to Tom for the last time and he was off.

Total Distance: 4.5 miles
Total Time: 41:38
Average Pace: 9:15

Last 100 meters
We waited about 100 meters from the finish line for Laura S to arrive. As she came down the lttle hill to us we all joined her to run the last 100 meters and finish as a team.

In between legs there was a lot to do. Due to the heat we were keeping a very close eye on our runners (and sometimes other teams) to make sure they got enough fluids and ice to keep cool. We tried to meet up with our runners every two to three miles when there was a safe place to wait and if we weren’t too close to the transition area (had to leave enough time for the next runner to be prepared). After Killington hills I also got to run a bit more when I ran down to get Tom his water as he looked as if he was having issues. I ran down to get it to him and ran with him up to get myself back to the support vehicle. As the sun went down and the head lamps came out it did get a bit eerie. Laura S. did run right past us while we were waiting to give her water. I went out to find something that Paul had dropped as he ran to catch her to get her water – and it was very dark (even with a headlamp) and very very quiet. I’m not sure I would have been able to run that leg.

Overall this was a very fun race. It was great to run as part of a team. Helping each other along, getting water for people, making sure everyone was doing well and enjoying themselves is what running should be all about. I look forward to running it again next year.

Wednesday, August 12, 2009

2.7 "Time Trial" with Drew

Since the heat this summer has not made it good for running hard, I was very excited to see today was going to be cooler. Since its a quasi-taper week I'm just taking it easy. Drew has a triathlon relay this weekend and is going to run 2.7 miles. We decided to make today a time trial run. We had decided to make it at about 85-90% effort - but to me it felt pretty much all out.

Total Mileage: 2.7
Total Time: 19:36
Average Pace: 07:15
Average Speed: 8.3 mph
Max Speed: 9.3 mph

Splits
7:25
7:12
4:59 (for .7 miles @ 7:06)

http://connect.garmin.com/activity/11066192

Tuesday, August 11, 2009

Hot gross 4 miler (mini taper #1)

Four days until race day - so I'm definitely in "Don't do something stupid" mode for training (especially considering it was 90 during the run). We did some "gentle" pickups near the end of the 2nd mile - and I kicked it for the last 1/3 of a mile to try and catch Anthony who true to form likes to run ahead of us. I didnt catch him - although I definitely was closing the gap.

Total Mileage: 4
Total Time: 37:30
Average Pace: 9:22
Avg Speed: 6.4 mph
Max speed: 9.9 mph

Splits
9:45
9:04
9:45
8:52

Sunday, August 9, 2009

Long run Sunday - 14 miles with extra fun

Drew and I planned to meet at Hope High School around 9am. I got their a bit early (and Drew was a couple minutes late) - so I headed over to the track to warm up. I was able to do a mile before he got there. Then we headed up Hope St, and then all around the east side. Once we got back to Hope - we went down Thayer to Wickenden then around Downtown, then up College St. When we got back to Hope High School, we were about a mile and a half short of our desired distance. So we decided after two laps around the track to do some 400s for fun. We did two 400 pickups - and I kicked the last 1/10 of a mile during the last 400 cool down. I got that last tenth under 6's. The 400s were around 7:00.

Total Mileage: 14 miles
Total Time: 2:15:22
Average Pace: 9:40

Splits
8:46
10:07
9:41
9:53
9:35
9:47
9:41
10:01
10:02
10:01
9:56
9:53
9:34
8:17

Friday, August 7, 2009

Easy six miler

Total mileage: 6
Total time: 56:04
Average Pace: 9:20

Splits
9:53
9:27
9:31
9:14
8:57
9:00

Drew and I kicked the last 1/10th of a mile or so and was able to peak around 5:00s.

Thursday, August 6, 2009

Mileage makeup day with 100 Acre Hill

Due to the weather over the last few days I was a bit short on the weekly mileage. Since the weather was AWESOME I decided to try and make up the mileage - yes I know you cant just make up mileage from other runs - but whatever. We headed out for the 100 Acres hill. Normally we take it easy up the hill (since its a bit of a monster) - but today I decided to run it hard and man it felt good. I used the downhill to practice for my first leg of 100on100 - focused on good form and quick foot turnover. I was moving really well - doing around 6 minute miles - mid way down BAMMO hit a rock and twisted my ankle. I stopped to check the damage and all seemed ok so I continued.

Total Mileage: 4.51
Total Time: 39:23
Average Pace: 8:44

Splits
9:18
8:52
7:57
9:03
4:11 (for .51 miles - 8:15 pace)

Wednesday, August 5, 2009

Hot, sweaty, gross 6 miler

Well today was "supposed" to be an 8 miler - but with temperatures in the mid to upper 90s that was not gonna happen. Drew and I successfully ran out our normal Barbers Pond route - back via Rte 2 (better breezes). At mile 5 my lungs and legs were shot - felt like I was running in mud - and also breathing it. Gonna try for a short run tomorrow, hopefully the weather behaves better.

Total Mileage: 6 miles
Total Time: 58:17
Average Pace: 9:42

Splits
9:47
9:32
9:56
9:48
9:41
9:30

Tuesday, August 4, 2009

800s at URI - w/barefoot cool down

Once again - a hot day in New England - mid 80s at lunch plus humidity. Since it was so hot we decided to drive over instead of run, which ended up being very wise. The plan was to try for five 800s at 5k pace. I was able to rock out four - during the fourth the heat started to win the battle so I called it there. After the 4th recovery we took a quick break to hydrate - then do our cool down. We did .75 mile cool down barefoot on the grass around the track. Barefoot definitely felt odd but it was nice to get my feet out of the hot running shoes.

Warm up - 1 mile @ 9:52s
800 - 3:24 / 400 - 2:52
800 - 3:23 / 400 - 3:17
800 - 3:27 / 400 - 2:54
800 - 3:29 / 400 - 3:34
Cool down - .75 @ 10:20s (barefoot)

Overall I was happy to get my 800s to be at (actually a bit faster) than 5k pace especially in this heat. I would have liked to have done two more - but oh well - there is always next time.

Monday, August 3, 2009

7.5 easy miler near URI via South Rd

Another hot day in New England - high 80s today during run time. Drew and I went out the bike path as normal - but at the 3.6 mile "break" we decided to head up South Rd instead of running back on the bike path. The bike path really has limited tree cover at that time of the day and is a hot buggy place. South Rd was much better protected from the sun and there were NO bugs. It did have some hills - but when do we ever shy away from a couple hills.

Total Distance: 7.51 miles
Total Time: 1:10:33
Average Pace: 9:24
Average Speed: 6.4 mph
Max Speed: 9.2 mph
Average Heart Rate: 154 bpm
Max Heart Rate: 172 bpm

Splits
9:55 / 134
9:04 / 146
9:03 / 154
9:25 / 159
9:41 / 160
9:20 / 156
9:22 / 162
4:39 / 164 (for .51 miles @ 9:12)

http://connect.garmin.com/activity/10446216

Plan on doing some speed work tomorrow - I think I smell 800s.

Saturday, August 1, 2009

Long run Saturday - 16 miler East Bay

Today Drew and I headed out for a sixteen mile long run on the East Bay bike path. I felt really good at the start - we tried to keep it nice and easy in the beginning. We made it down to just shy of New Meadow Rd in Barrington. We took a quick break to refuel and stretch at the eight mile point - and then headed back. Felt really good the whole way back (took a quick potty break at mile 11+). We both finished strong and feeling good. Also - six miles into this run I hit 1000 miles for the year.

Total mileage: 16
Total time: 2:32:15
Average Pace: 9:30
Average speed: 6.3 mph
Max speed: 8.3 mph

Splits
10:00
9:52
9:38
9:29
9:24
9:19
9:18
9:09
9:30
9:30
9:22
9:36
9:26
9:23
9:16
9:56

Total Weekly Mileage: 49