Last run before Half Marthon

Today was my last run before my 1/2 marathon on Sunday. It felt SOOO good to get out and dust off the cobwebs. Ive had a real hard time tapering - very antsy/jittery during the day and restless at nights.

Total mileage - 3.25 miles
Total Time - 29.21
Average - 9:01

1st split (1 mile) - 9:08
2nd split (1.25 mile) - 8:56
3rd split (1 mile) - 9:02

I will post my stats after race on my Facebook page....then will follow with a race report when I get home either Sunday night or sometime Monday. Time to go pack for Manchester!

Taper run part 2.....less blech

Although it was cold and wet today I headed out to the bike path for a quick run. Justin, Anthony and Drew joined me. Since Justin is prepping for a 5k - he just took off from the start. Took all my energy to not chase him - not sure if I could have based on the pace he was going.

Total Distance: 3.25 miles
Total Time: 27:23
Average Pace: 8:25

Rest for a few days and then something easy and short on Friday evening or first thing Saturday morning.

Taper run part 1....blech

So the taper began yesterday and I slept terribly. Even though I ran long on Saturday, I was very antsy on Sunday and just wanted to go out for a few miles. So I went out today for a nice easy run. I ended up going 3.25 miles on the bike path alone. I felt like garbage....not sure if its because I was alone, or if im getting anxious for Manchester....but today was pure yuck.

Total Mileage: 3.25 miles
Total Time: 28:06
Pace: 8:38

Hyannis Half Marathon

Since I was in the mood for registering for races tonight, I went ahead and registered for the Hyannis Half Marathon. My sister/coach is going to run this as well. Ahhh...Hyannis at the end of February - the weather should be great.

Boston Prep 16 Miler - Derry, NH

Well, today I signed up for the Boston Prep 16 miler in Derry, NH. The course looks very challenging but should be a good "training race" for my full marathon that I plan to run in May. Supposedly this race is "one of New England's MOST popular races" and is described as "moderately challenging". I now just have to sit down and re-do my training schedule.

Here is a story about the Boston Prep at CoolRunning.com.

Last Long run before Manchester

Today was my last long before my half marathon next weekend. Tim, Drew, Anthony and I went to the bike path in East Providence. Plan was to go out 45 minutes, turn around and go back 45 minutes...and thats about what we did. Pace felt good and the weather was awesome for running. Used some Double Latte Gu to try out for next weekend.

Total Distance - 10.25 miles
Total Time - 1:30:18
1st half - 45:24
2nd half - 44:54
Total Average - 8:46




Next up taper time...I plan on doing three runs next week of no more than 3 miles each at 1/2 marathon pace. Im not setting any time goals on this race - I have some ideas in my head but nothing Im going to share. I just need to focus on not going out too fast.

4 miler with Pickups

Justin, Anthony and I went to the bike path today for a 4 mile run. Between miles 2 and 3.5 ish we did 5x 30 second pickups (at about 400m speed or faster) with a 1 minute recovery in between.

Total Distance: 4 miles
Total Time: 34:57.10
Lap 1 - 9:12.52
Lap 2 - 9:04.06
Lap 3 - 8:14.84
Lap 4 - 8:25.68
Average - 8:44.27

I felt pretty good after today's run - probably as good as I have felt in a while. Long run planned for Saturday - then begin to taper before race.

Manchester, NH Hi\Lo - 52\22

Larabar

Today I tried the Larabar - Chocolate Coconut Chew. It looked small and was surprised when it gave me the energy I needed for my run today. As with most bars - it had a strange consistency but its taste was actually pretty good.

Interval Day at URI - i have no idea why

Today we decided to do some interval work at the track at URI. I had this idea of interval work and how it would be great and all....but after the warm up (the run to the track) - I had to change plans. So I decided to do 400s just to get out some aggression, get some hard running in before I taper....(insert your own excuse here).

Warmup 1.65 miles - 15:22.74
1st 400 interval/400 cooldown - 1:42.35/2:42.68
2nd 400 interval/400 cooldown - 1:47.68/2:48.01
3rd 400 interval/400 cooldown - 1:42.76/3:01.64
4th 400 interval/400 cooldown - 1:42.15/2:38.24
Cooldown 1.65 miles - 16:33.10

I know 400s won't directly help me with a half marathon - but it did feel good to get out and just run. Also it helped break up the monotony of the 4,5 and 6 milers we'd been doing lately. There was a pretty good headwind on the 2nd halfs of the interval and I definitely could feel it slowing me down. We also figured that after my half marathon to head back to the track and redo our all out mile and see how we do.

Manchester, NH Hi\Lo - 59\39

Raw Revolution bars

I picked up a Raw Revolution bar to try it out. It tasted ok....but all in all it was just......weird.

Solo 6 miler on bike path

Total Distance: 6 miles
Total Time: 50:18.91
Average Pace: 8:23.15

Splits
1- 8:25.55
2- 8:13.31
3- 8:00.63
4- 9:01.25
5- 8:10.98
6- 8:26.89

Mile 4 was bad as it was up a little bit of a hill and it has the turn around in it....which I'm always slow at. There is rumor of track work tomorrow - so maybe some 800 intervals are in my near future.

Manchester, NH Hi\Lo - 59\31

Dartmouth YMCA 10K Road Race results

Place: 20/64
Name: Mark Juliano
Bib #: 9
Age: 32
S: M
City, State: Pawtucket, RI
Time: 48:36
Pace: 7:51

Offical Results at Cool Running

Race Report: Dartmouth YMCA 10K Road Race

My final tune up race for the Manchester Half Marathon was today - the Dartmouth YMCA 10k. Drew got to my house around 1:30am after a trip for work to Vegas. We were all up in my house around 7am and out the door by 8am. Not sure if Drew got much (if any) sleep. After a stop at Tim Horton's for coffee and donuts we were on our way.

We got to the YMCA a bit before 9am, which gave us plenty of time to register, stretch, warm up and get acclimated to the lovely cold morning we had. They called us over for announcements - mainly procedural stuff. Mark Kruger from The Biggest Loser 5 was there and spoke a bit before the race. He said in the last year he has gone from 300 lbs to something WAY under 300lbs, A year ago he could barely walk a flight of stairs and today he was gonna run a 10k and how it doesn't matter if we are 1st or last...just that we do.

We walked up to the starting line....and about 2 minutes later we were off. The crowd spread out pretty quick and we all kind of fell into our places within the first mile. The first mile went quick. Drew had fallen a little behind me - not surprising after spending a week in Vegas. Right after the first mile I got passed by someone. The second mile was extremely fast. Somewhere in the second to third mile the hills started and I realized Mark Kruger was running next to me. He was running strong so I asked if I could tag a long for a bit. He was super nice and kept me strong through the hills.

Once we cleared the hills I needed to recover a bit so I thanked Mark for letting me hang around and off he went. Around mile 4 I started to feel better again and was able to pick up the pace. There was no marker (or people marking) the 5th mile so between mile 4 and the end I was kind of lost on where I was.

Right before the turn onto Gulf Rd, I felt two people running right behind me. After the turn, I kicked it into gear and took off for the finish. I mis-judged the distance from the turn to the finish. I was hoping to kick the last .2 of a mile and ended up doing the last 1/2 mile. After I got through I walked back to the road to cheer Drew on to the end.

Total Time: 48:36
Average: 7:51

Splits
0-1: 7:57.30
1-2: 7:16.80
2-3: 8:18.09
3-4: 7:14.44
4-6.2: 17:48.23 (avg 8:05)

During races I don't usually use my Ipod, but this race seemed a bit different and I'd knew I'd be alone for most of it. I listed to One Day as Lion on repeat. Gotta love anything with Zack De La Rocha....Next up Manchester Half Marathon - back to training tomorrow.

Some pictures from Dartmouth 10k.....

Running

Number for 10k....

I got my number for my 10k....#9. Sweet I must be an elite -or- the ninth person to register. Drew is #27. Found out we are 2 of 49 runners running the 10k!

Race list

4 miler with Justin - who knew that could get sore

Today went for an easy 4 mile run with Justin. I was pretty sore today (yes, yes my gluteus maximus is sore)...guess the long run on Saturday took more out of me then I expected.

Total Distance: 4 miles
Total Time: 38.35.41
Pace avg: 9:38

1st mile 9:30.95
2nd mile 9:40.51
3rd mile 9:44.00
4th mile 9:39.95

Taking Thursday and Friday off to rest up for 10k on Saturday in Dartmouth, MA. Don't need to do something dumb - i know i know - Ive done lots of dumb things before. Hopefully with a couple days of rest (and ibuprofen) these aches and sores will clear up. I have a goal in mind for the 10k - but im not gonna put it down here as really this race is just a "tune-up" for the Manchester Half...so I'm not concerned about the 10k as much. Just gonna run with Drew and see what happens.

Oh and yes Im going to train to run the marathon in Providence on May 3, 2009. So Justin and Jeff - better start working out where your free dinner is gonna be with Drew and Anthony soon....cuz it looks like they are gonna lose the bet. I still feel used in this - I should get a free dinner too.

Evil Justin

Since Evil Justin has been banned from reading my blog...his wife banned him for trying to keep up with my training...I know he wont see this post. There is talk of running the Providence Rhode Race FULL Marathon in May. Most of the talk is on his part - but he knows me and how I am. If he runs it - I'm gonna run it.

Evil Justin has a bet with some people at work saying Ill run a full marathon in 2009. Andrew and Anthony are betting against it. So Evil Justin does have ulterior motives in getting me to run the full with him.

Six mile run with Evil Justin and Tim

Today was a 6 mile run with Evil Justin and Tim over on the bike path.

1st Mile: 9:04.21
2nd Mile: 9:01.01
3rd Mile: 9:19.65
4th Mile: 9:13.83
5th Mile: 8:56.55
6th Mile: 8:10.81

Total Distance: 6 miles
Total Time: 53:46.06
Average Pace: 8:57.67

30 MILE WEEK!

Today I went for a 3.66 mile run. This has made it so I reached 30.36 miles for the week!

Total Distance: 3.66 miles
Total time: 30:55
Avg Pace: 8:26

1st mile - 8:26
2nd mile - 8:38
3rd mile - 8:33
last .66 mile - 5:16 (7:58 pace)

Two hour long run Saturday

Today Drew, Anthony and I headed out from Anthony's house for a long run. Instead of worrying about distance we decided to run for two hours. We left Anthony's house and headed out Rte 120 towards Woonsocket for one hour, turned around and go back to Anthony's. The path was very very hilly which felt good and bad at the same time. We were hoping to make it to Mendon Rd, but it was just out of reach. Next time.....

Total Time: 2:00:00
Total Distance: 12.64 miles
Total Average: 9.26

"Fairgrounds Hill" repeat day

Well so much for an easy run day. I went with Justin and Drew to do hill repeats on the "Fairgrounds Hill". We did a 1.8 mile warmup...and cooldown of 1.8 miles. In between we did 4 repeats of the hill on Estelle Dr. The first two werent too bad....3rd was hard....and the 4th ...well lets just say was miserable. Below are the stats:

Warmup: 17:13
1st Hill Up: 1:03
1st Hill Down: 1:43
2nd Hill up: 1:00
2nd Hill down: 1:43
3rd Hill up: 1:01
3rd hill down: 1:40
4th Hill up: 1:01
4th hill down: 2:37
Cooldown: 17:24

Total time: 46:30
Total distance: Not 100% sure - Justin is gonna drive the hill with his car and figure out our distance for the repeats.

update: Justin and I are approximating the hill was 175-200 yards.

Hill run on Rte 2 with Anthony....

Since Alec was sick yesterday and we stayed home my hill work got delayed a day. So today Anthony and I did a little bit of hill work. Nothing too crazy.....We ran out Fairgrounds Rd/Liberty Lane to Rte 2, then up the long hill, down the steep hill to just about the light at rte 138, then back up the steep hill, down the long hill, and back on Liberty Lane/Fairgrounds Rd. The minimum elevation was about 115ft feet while the max was 233 ft. The long hill is about a half mile long and the steep hill is about a .2 miles. All in all a good run....

Total Distance - 5.5 miles
Total time - 48:13.00
Avg Pace - 8:46 per

On Monday I'm going to attempt to do two full repeats of the hills - and it will be my last set of hill work before Manchester Half.

and yet ...another 4 miler....

Took the new shoes out for a spin today. The normal bike path route for 4 miles with Anthony, Drew and Justin.

Total Distance 4 miles
Total time: 32:40.82

Mile 1 - 8:12.43
Mile 2 - 8:01.38
Mile 3 - 7:43.24
Mile 4 - 8:43.77

Average - 8:10.20

Tomorrow - HILLS...MUAHAHWWHAHAHAHAHAHAHAH

Picked up another pair of shoes

I got a phone call last night from Anthony who was at the Saucony store at Wrentham Outlet. He told me the prices there were REALLY good and they had an awesome selection of shoes. So since I love my Saucony shoes and will be in need of a new pair in the next few weeks, I headed up and bought a pair. I got the same pair as I had except my new ones are blue and were $54. I plan on using them sparingly over the next few weeks and then use them for the Manchester Half.

Long run Friday!

After speaking with my sister (my "coach") - and laying out my races and goals for the races, AND the lack of weekends left to do long runs before these races...today went from a normal easy day into an 8 mile day. So....Anthony and I hit the bike path and went from work to Curtis Corner Rd and back. We tried our hardest to keep at a similar pace from beginning to end...and we did pretty good. Since I didnt know the mile markers I didnt use the split feature of my watch and just timed the whole thing.

Total Distance: 8.1 miles
Total Time: 74:46
Avg Pace: 9:13/mile

Awesome 5 miler today

Happy October - 1 month til Manchester Half Marathon (yikes!).

After a much needed day off - Anthony and I hit the bike bath for a 5 miler. Thanks to day of rest - no tweaks, twinges, pulls, strains or pains today.

Total Time - 42:56.93

1st mile - 8:58.70
2nd mile - 8:39.12
3rd mile - 8:53.00
4th mile - 8:27.01
5th mile - 7:59.10

Average Pace - 8:35.38

Got the new Runners World today...look forward to the section on "The Runner's Footprint"