Year in Review

Shawn asked me if I was going to write a year wrap up – and it sounded like a good idea. So here we are…

I started the year last year with a goal of completing a marathon. Derry 16 miler, Hyannis and Eastern States races were all build ups for completing this goal. Each was fun and challenging in their own way. Derry I knew I was under prepared for and also knew I’d be running with some very good runners (as it is a prep race for people running Boston). It taught me that all hills in New England aren’t built the same. The hills of Derry were nothing like anything I had seen (to that point) in any other run. Even though I’ll be skipping Derry this year I cannot wait to get back to it.

Hyannis was a great race as a large group of us ran it. Laura, Justin and I ran the half marathon – Shawn and Drew the 10k. Just a fun day of running and hanging out (and trying to get off the cape to get back to the cars in Seekonk).

When Eastern States came around I had been sick for a few days and seemed to peak on race day. If it hadn’t been for dragging Justin into this race and having to travel – I would have skipped. But me being not the brightest apple on the tree – I ran. Race day I know I had a fever (not sure how high) and the race day weather wasn't going to help – extremely cold, windy and rainy. This was the first race I contemplated bailing out on. Many thanks to Justin for hanging around at the finish line for me.

And then the Cox Marathon – what can I say. A life changing experience. It was the most fun (and pain) I’ve had running ever. I never thought when I started running that I could run 26.2 and do it with a smile. I wish all runs, regardless the distance, could be like this.

The high of finishing the marathon spilled over into the Barrington 5k, where I was able to PR with a 21:59. Another great day of running with great people – thanks again to John Stroker from NY who I ran with most of the race for yelling at me to keep going and get under 22 when I was about to give up.

The 100on100 relay was another great experience – met great runners, ran on a team and ran REAL hills/mountains in Vermont. Running with my sister too was fun as we don't get many opportunities to run together – and she was the person who got me into running. I did learn that running right after this relay was a bad idea – and having a marathon planned, even 2 months after, was not a smart plan. This race took a lot out of me and I did not recover properly.

This leads me to my biggest disappointment in running – the DNF at the Cape Cod marathon. I don't want to rehash what happened – but I never want to feel the way I did that day ever again – physically, mentally and emotionally. Although there was much to be miserable about – it was a learning experience – and I hope to get back out to tackle 26.2 sometime in 2011. And I hope Drew gets a chance to tackle 26.2 again.

The last two races of the year I took the approach of enjoying myself and taking it easy. Two 5ks with friends and family were the perfect way to end the year of racing.

I’ve had some great training runs and some bad. The worse one that sticks out were the day I went out with Justin in Roger Williams Park – got a mile in and had to quit – in freezing cold weather and I had to do the walk of shame (the wrong way) back to the car. But I definitely had more good to great training runs then bad ones….and more good to great race than bad ones.

All in all a very good year of running – to think August 2007 I couldn't run a mile – and this past year I finished a marathon. My plan for 2010 is to run a lot shorter distance races and work on speed. I may try to find a half marathon in late spring or during the fall to compete in and to try and stay as local as possible for races to a) support the local community and their causes and b) save myself some money.

I want to thank Justin, Drew, Anthony, Shawn, Tim, and John for running with me at work and always pushing me. I will miss training with you guys. Hope to come back to RI from time to time to get some long runs in on the weekends. And of course my wife and son– I put in a lot of miles this past year and without their understaniding I would never have been able to put in the time on the weekends.

1491.89 miles for the year!! – only 8.11 miles short of 1500 – maybe I can sneak out for a few more miles in the next hour and half. See you all in 2010!

Last run of 2009!

Today - last run of 2009.

Total Distance: 3 miles
Total Time: 25:28
Average Pace: 8:28
Splits
8:55
8:21
8:09

Roads/sidewalks were very slippery as they were covered in slush or snow or both. Almost wiped out once taking a turn. Had to do quite a bit of jumping over slush puddles when crossing streets - it was actually alot of fun. A strange mix of trail and road running.

First run in New Haven

Today was my first run in New Haven. Since I had no idea where to go - I just went out and made it up as I went. I went with the path of least resistance mentality.

Total Distance: 3.26 miles
Total Time: 27:31
Average Pace: 8:26
Splits (avg speed/heart rate)
8:48 / 161
8:32 / 156
8:19 / 166
7:06 / 173 (for .26 miles)

Last couple runs in RI - both were freaking cold

Broke out the compressions for both of these runs...

Dec 17th
Total Distance: 3.1 miles
Total Time: 24:06
Average Speed: 7:46
Splits (avg speed/heart rate)
7:58 / 163
7:58 / 165
7:26 / 172
7:23 / 176 (for .1 mile)

Dec 18th
Total Distance: 3 miles
Total Time: 24:01
Average Speed: 8:00
Splits (avg speed/heart rate)
8:19 / 156
8:02 / 162
7:39 / 164

Mid week long run

Today was the longest run I've done since Cape Cod DNF and it felt great.

Total Mileage: 7.36 miles
Total Time: 1:01:34
Average Pace: 8:21

Splits (Avg Speed/Avg heart rate)
8:34 / 157
8:18 / 157
8:14 / 162
8:24 / 163
8:12 / 162
8:20 / 165
8:49 / 164
7:20 / 170 (for .36 miles)

100 Acres Hills (x2) with Fai

Total Mileage: 5.25 miles
Total Time: 43:27
Average Pace: 8:16

Splits (Avg speed/Avg Heart rate)
8:26 / 150
8:34 / 164
8:39 / 163
7:59 / 159
8:06 / 167
6:45 / 178

Long(ish) run Thursday

Total Mileage: 6 miles
Total Time: 50:18
Average Pace: 8:23

Splits (Pace/heart rate)
8:39 / 161
8:22 / 162
8:11 / 168
8:26 / 167
8:27 / 171
8:10 / 175

Nice long kick from the light to the 2nd gate.

Fast Monday 3

Total Mileage: 3 miles
Total Time: 23:26
Average Pace: 7:48

Splits
8:20:00
8:02:00
7:04:00

Friday Hill Run - 100 Acres Up/Down Once

Total Mileage: 4.4 miles
Total Time: 37:43
Average Pace: 8:34

Splits
8:41
8:59
8:41
8:06
3:16 for .4 miles (8:10 pace)

Four miler Tuesday

Total Mileage: 4 miles
Total Time: 34:44
Average Pace: 8:41

Splits
9:01
8:28
8:35
8:39

Four miler Monday

Total Mileage: 4 miles
Total Time: 34:20
Average Pace: 8:34

Splits:
8:47
8:18
8:38
8:33

5 miler in Essex, VT

Headed up today with Celina and Laura for a run in beautiful Essex VT. Since Im faster than they are - but didnt know the route - I ran pickups away from them then would run back to them and recover (and to check what the next part of the route was). Weather was great - but a bit windy (40mph gusts).

Total Mileage: 5 miles
Total Time: 48:04
Average Pace: 9:36

Splits (average/max)
9:41 / 5:02
9:55 / 6:20
10:17 / 7:05
10:03 / 8:32
8:05 / 5:17

GMAA Turkey Trot 5k - Burlington, VT

Since we were headed to Laura's for Thanksgiving - we decided we would run in the Turkey Trot that her running club sponsors. My first time running 2 races in the same week. Very low key event, no numbers, no chips, no free t-shirts - just running. The course went down hill for the first mile or so, then cross country for a bit - then up hill the last mile(ish). I tried to hold a fast pace for the whole race - but once it went cross country I took it back a notch just to make sure I didnt slip/trip (since Im a little clutzy). When we came back to the regular path I thought I could kick it up again but the hill really held me back.

Total Time: 23:08
Average Pace: 7:28
Splits: 6:33/7:26/8:21/7:59(for 1/10 mile)

Mews Tavern 10th Gear and Beer 5k

Today was the Mews Tavern 10th Gear and Beer 5k in Wakefield, RI. This race is a local favorite - mostly for the post race party. We got their a bit early and tried to find a place to stay warm and out of the wind. A little after 11am, Justin and I went to warm up. Since neither of us have run this race before, we decided to go check out the hill we heard about. The hill wasn't that bad - but knowing it will be around the 2.5 mile mark during the race was kind of intimidating.

After the warm-up Justin and I lined up in the 1st group of runners (sub 23:00). After some chatting, and noticing the fast runners around us - the gun went off. First mile has a fairly decent hill to start and really took a bit out of me. Justin and I hung together for the first mile which clocked in at 6:59. Slower than anticipated - but that hill did a number on that split. Right after we passed the first mile, Justin said he wasnt going to be able to maintain that pace and to just go. We planned on holding back a little on the 2nd mile to save some for the hill at the end - 2nd mile split was 7:16. Right before the big hill, I noticed my son (with the person that was watching him and family) on the side of the road cheering me on. This gave me a boost and I was able to take the hill at a pretty decent pace and was able to pass a handful of people. Third mile split clocked in at 7:32. I was feeling pretty tired when my watch beeped the third mile - but still was able to muster up a 5:59 pace for the last 1/10 a mile. As I finished I noticed Justin was right behind me - so much for dropping back.

Place: 141/1147
Chip Time/Pace: 22:27.34/7:13
Gun Time/Pace: 22:34.13/7:15

Shout outs
Celina Juliano - 31:43 (FIRST RACE EVER!)
Justin Finch - 22:29
Carson Colmore - 31:27
Tim Coffey - 30:02
Shawn Murdock - 34:55
Lance Swenson - 28:06
Mark Wood - 22:14

Three runs 11/16-11/18

Monday Nov 16th
Total Mileage: 4 miles
Total Time: 35:02
Average Pace: 8:45
Splits: 9:01/8:48/8:39/8:32
http://connect.garmin.com/activity/18984543

Tuesday Nov 17th
Total Mileage: 4 miles
Total Time: 33:07
Average Pace: 8:16
Splits: 8:56/7:59/8:16/7:56
http://connect.garmin.com/activity/19063728

Wednesday Nov 18th
Total Mileage: 3 miles
Total Time: 27:28
Average Pace: 9:09
Splits: 9:26/9:02/8:59
http://connect.garmin.com/activity/19155904

Thursday and Fridays Runs...

After a very long day at work on Tuesday, I decided to take it easy and rest on Wednesday.

Thursday
Total Mileage: 4 miles
Total Time: 35:25
Average Pace: 8:51
Splits: 9:27/8:47/8:33/8:37
http://connect.garmin.com/activity/18584643

Friday
Total Mileage: 3 miles
Total Time: 26:09
Average Pace: 8:43
Splits: 9:22/8:25/8:19
http://connect.garmin.com/activity/18651335

5 miles with 6 100 meter pickups

Today we headed to the bike path for a quick five mile run with some pickups. First five pickups were fast (between 5:38-6:15), the last one was very hard to do but I was able to keep it under 5k time (around 6:45ish)

Splits
Average/Max
9:44/8:07
8:27/5:38
9:05/5:58
8:41/5:59
9:26/7:06

http://connect.garmin.com/activity/18438289

6x100m hill repeats on 100 Acres Hill

Today we headed back to 100 Acres hill for some 100 meter hill repeats. Plan was to do 6 repeats at pace that felt like 5k. After the warmup to the bottom of the hill Anthony and I started our repeats. First 3 weren't too bad and was able to get in the mid-low 7s for the ups. The fourth and fifth got tougher but was able to maintain the pace. I felt the sixth repeat in my lungs, so the idea we had to do a couple more was scrapped. We walked a little of the recoveries - and had a nice and easy return trip to work. I was pretty tired for the last 1/2 mile or so - but I think that had to do with Alec's nightmare that woke me up in the middle of the night.

Splits
Average/Max
8:55/7:04
9:12/5:29 (had two ups of the hill and one recovery)
9:32/5:47 (had four ups of the hill and five recovery)
9:32/8:08
8:53/6:21

http://connect.garmin.com/activity/18392009

Friday Hill Run

Today we headed out to the 100 Acres hill to do some "easy" repeats of the whole hill (.4 miles one way). I was able to go up and down 3 times. Felt great to do some hill work again since that was one of my major problems at the CCM. I was also able to mark off 100meters for next weeks hill repeat day.

Total Distance: 6 miles
Total Time: 56:16
Average Pace: 9:22

http://connect.garmin.com/activity/18159235

TRACK DAY!

First day at the track in a long time - at least for a structured track workout.

1 mile warmup @ 9:40 pace
400m @ 1:42 (6:50 pace) / 400m recovery
400m @ 1:44 (6:58 pace) / 400m recovery
400m @ 1:45 (7:00 pace) / 400m recovery
400m @ 1:45 (7:00 pace) / 400m recovery
200m @ 0:42 (5:37 pace) / 200m recovery
200m @ 0:44 (5:54 pace) / 200m recovery
200m @ 0:45 (6:00 pace) / 200m recovery
1/2 mile cool down @ 11:10 pace

Felt really good today at the track - ran hard and had no problems. I was hoping to get another 200m in but I was getting a bit tired and didn't think it was going to be a quality 200m so I decided to skip it.

Another four miler

Nothing fancy today for the 2nd run since Cape Code. Just a normal four miler on the bike path.

Total Distance: 4 miles
Total Time: 38:50
Average Pace: 9:42

Splits
9:52
9:31
9:45
9:41

First run since marathon/DNF

Today was the first run, after taking a week off, since the Cape Cod debacle. The plan was to take it easy - but given the rest (and the "anger" I had in me from a poor marathon) - I ran alot harder than I probably should have.

Total Distance: 4 miles
Total Time: 34:54
Average Pace: 8:43

Splits
8:42
9:07
8:04
9:00

Last 1/3 of a the third mile was mostly around 6:30 or so.

Cape Cod Marathon Race Report - DNF

After finishing my first marathon in Providence RI last May I was
looking forward to doing another this fall. I picked Cape Cod and
dragged my buddy Drew into doing this as his first. Race day weather
was GORGEOUS. I slept really well the night before which I though
boded well for a good day of running. My goal for this one was right
around 4 hours - but since I'm still new to the marathon distance I
really just wanted to finish - which was the same for Drew. I told
him we would start together and finish together and just try and enjoy
a nice long run.

Line up at the start and once the gun went off we went out at the pace
we planned for 9:15, we fell into a nice groove around 8:50s which is
exactly what we planned out to do. Course was great - running along
the coast with the changing colors of the leaves provided a nice
backdrop. We got to the half way point at 1:57 - again exactly on
target. The first half is slightly hilly - the second half is very
hilly. Through 15 miles we were still on pace to finish a touch under
4 hours. But then the big hills started and our pace started to
suffer which was fine by us. A little after mile 18 Drew fell behind
and a little after mile 19 I had to start walking. At this point my
knees and hamstrings were starting to hurt. I started to run for
about a half mile and walk a half mile. Drew was doing the same and
caught up to me just short of the 20th mile. We then did run/walk as
best as we could but my legs were starting to quit on me - hamstrings,
quads, knees, calves, ankles - you name it - it hurt. My feet started
to really swell so I kicked off the shoes and did some walking for
about a quarter mile or so - around mile 23 I put them back on. Here
is were things REALLY got bad - I had to sit and stretch for a few
minutes - got back up and we started to walk again. We then jogged
for about a quarter mile then we were forced to walk yet again. I
paused for a moment as I thought I might get sick, and while I was
waiting to see if I was, I got the most crazy cramp in my calf and
fell to the ground. Drew walked back to me to help me stretch it out
(he said I yelped like a sick dog and turned to see me lying in the
road begging for runners to run over me). Once the cramp cleared, we
decided we were both done and werent going to finish - by my Garmin we
had 2.5 miles to go. We hopped a ride in a support vehicle that
happened to drive by and they gave us a ride back. My first ever DNF.
Not a great feeling.

I keep second guessing the decision to stop/quit - we toyed with the
idea of trying to jog 1/2 mile and walk 1/2. But looking back now
with a relatively clear mind we wouldn't have made it. Drew and I
both feel defeated today - we have all the soreness of a full marathon
but no sense of accomplishment. We did meet and run with some fun and
friendly people for quite a bit of the race - Liz from Duxbury (1st
time racer finished in 4:14:45) and Sean from the Cape - 4:35 - both
were great to run with and talk to.

I plan on recovering this week - and start gearing up to take my
aggression out on a 5k that's coming up at the end of November.

Update - and CVS 5k shoutouts

Its been a busy week with the wife still out of town and trying to get the house ready for sale. Here are the runs since the last update:

Wed 9/16
Total Mileage: 8 miles
Total Time: 1:10:55
Average Pace: 8:51
Average Speed: 6.8 mph
Max Speed: 10.0 mph

Thurs 9/17
Total Mileage: 7.5 miles
Total Time: 1:08:46
Average Pace: 9:09
Average Speed: 6.5 mph
Max Speed: 9.6 mph

Fri 9/18
Total Mileage: 17 miles
Total Time: 2:45:57
Average Pace: 9:45
Average Speed: 6.1 mph
Max Speed: 7.9 mph

Mon 9/21 - with 5 x 600m pickups
Total Mileage: 8 miles
Total Time: 1:12:51
Average Pace: 9:06
Average Speed: 6.1 mph
Max Speed: 10.4
The pickups were supposed to be at 5k pace - we held them around 7 minute miles with some speeds in the 6 minute mile pace. Max speed for the entire run was 5:44 during our 4th pickup.

Tues 9/22
Total Mileage: 10 miles
Total Time: 1:37:34
Average Pace: 9:45
Average Speed: 6.1 mph
Max Speed: 7.8 mph

Congrats to everyone that ran this weekend at the CVS 5k in Providence. A special set of congrats to the following people:
John Waller 23:07/7:27
Tim Coffey 23:14/7:29
Justin Finch 24:36/7:55
Steve Grayson 29:16/9:26
Shawn Murdock 32:03/10:19
Carson Heinemann 33:24/10:45
Jessica Sweeney 45:26/14:38

10 miler Monday - and shoutouts

Nothing fancy about today's run - just a "quick" 10 miler on the bike path.

Total Mileage: 10
Total Time: 1:33:24
Average Pace: 9:20

I also want to say congrats to Cheryl for completing her first marathon at the Rochester Marathon and to Brandon (from Brandon's Marathon) for completing his first full Ironman Triathlon at Ironman Wisconsin. Awesome job you two (and to anyone who raced this past weekend).

Week of running

I've felt sick over the last week so I havent updated for a bit - but I have gotten some runs in. None were all that great - except for today's 17. Here are the past weeks runs

Sunday Sept 6
Total Distance: 20
Total Time: 03:15:14
Average Pace: 09:45

Tuesday Sept 8
Total Distance: 8
Total Time: 1:13:56
Average Pace: 9:14

Wednesday Sept 9
Total Distance: 6.01
Total Time: 56:28
Average Pace: 9:23

Thursday Sept 10
Total Distance: 8
Total Time: 1:17:32
Average Pace: 9:41

Friday Sept 11
Total Distance: 17
Total Time: 2:43:00
Average Pace: 9:35

Easy 7.3 mile bendaryl run

Allergies are killing me these last couple weeks and today was bad. So I had to take some benadryl before the run. Very spacey during the run but was able to get the mileage in. Picked it up for the last 1/10th of a mile but nothing too crazy.

Total Mileage: 7.3
Total Time: 1:06:23
Average Pace: 9:05
Average Speed: 6.6 mph
Max Speed: 8.3 mph

Splits
9:36
9:05
8:44
9:09
8:48
9:04
9:15
2:39 (for .3 miles at 8:49)

Also, one more change on the race schedule. Due to some family obligations and such - I wont be doing the 5k this coming weekend and the marathon has moved yet again to the Cape Cod marathon on October 25th.

Easy/Fast Four

Went out today for a quick four as I had meetings that were cutting into doing anything with distance. Last 1/3 mile was easily under 8:00s with the final 1/10 of a mile around 6 and under.

Total Mileage: 4
Total Time: 33:55
Average Pace: 8:28
Average Speed: 7.1 mph
Max Speed: 11.6 mph

Splits
9:34
8:13
7:44
8:21

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

"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

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)

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)

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)

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

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.

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.

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

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

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

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.

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)

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

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.

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.

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

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

Hot and hilly 10+ miler

Total Mileage: 10.6 miles
Total Time: 1:41:05
Average Pace: 9:32

Ran up past McCoy, down Pond St., over past the International School, around Alfred Stone St, down Hope St, Thayer St, over Angell St, across Henderson Bridge, through Rumford, up Roger Williams Ave then over Fred - to home.

Total Monthly Mileage: 174.3 miles

Five mile make up Sunday

Total Mileage: 5
Total Time: 43:13
Average Pace: 8:38

Splits
8:59
8:49
8:24
8:35
8:25

Total Weekly Mileage: 43

Long(ish) run Saturday

Today was supposed a 15 mile run - however the heat and humidity got the better of me and I had to cut it short.

Total Mileage: 10
Total Time: 1:36:00
Average Pace: 9:36

I will try to get 5 in tomorrow...before it gets hot.

5 mile recovery

Total Mileage: 5
Total Time: 44:30
Average Pace: 8:54

Splits
9:48
9:00
9:00
8:58
7:54

Today was the first run without the Garmin. Had to send it back due to 3 rows of completely dead pixels. Replacement being shipped 10-14 days after they receive mine. So I'll be "old school" running for a bit.

Ten mile recovery

Total Mileage: 10
Total Time: 1:31:25
Average Pace: 9:08
Average heart rate: 145
Max heart rate: 167

Splits
9:55 / 128
9:24 / 136
9:20 / 141
9:20 / 146
9:02 / 144
9:16 / 149
8:51 / 149
8:42 / 152
8:55 / 153
8:37 / 159

Weather
Temperature: 61.7°F avg. / 62.6°F high
Wind Speed: NE 9.2 avg. / NE 9.2 max.

Five mile recovery

Total Mileage: 5
Total Time: 46:14
Average Pace: 9:15
Average heart rate: 144
Max heart rate: 157

Splits
9:35 / 134
9:05 / 142
8:58 / 148
9:15 / 147
9:20 / 148

Weather
Temperature: 63.5°F avg / 64.4°F high
Wind Speed: NE 14.4 avg. / NE 17.2 max.

Eight miles with 10x100meter strides

Total Mileage: 8
Total Time: 1:10:21
Average Pace: 8:47
Average heart rate: 155 bpm
Max heart rate: 175 bpm
Average speed: 6.8 mph
Max speed: 12.1 mph

Splits
9:23 / 136
8:52 / 146
8:27 / 154
8:33 / 159
8:27 / 161
8:22 / 164
8:50 / 162
9:26 / 156

I started the pickups at mile four and finished the last one just past mile six. Recovery between pickups was for 1:30.

Fourteen mile long run

Total Mileage: 14
Total Time: 2:11:31
Average Pace: 9:23
Average speed: 6.4 mph
Max speed: 10.4 mph

Splits
9:28
9:36
9:33
9:39
9:49
9:19
9:30
9:49
9:28
9:23
9:26
9:15
9:01
8:10

Weather
Temperature: 61.7°F avg. / 62.6°F high
Wind Speed: SE 2.3 avg. / SE 5.8 max.

Total Weekly Mileage: 43.1

Four mile recovery run

Total Mileage: 4
Total Time: 37:46
Average Pace: 9:26
Average heart rate: 144
Max heart rate: 163
Average speed: 6.4 mph
Max Speed: 8.7 mph

Splits
10:03 / 131
9:24 / 142
9:04 / 153
9:14 / 152

Weather
Temperature: 64.4°F
Wind Speed: S 8.1 mph

Eight miles with four at 15k/Half Marathon Pace

Total Mileage: 8
Total Time: 1:08:31
Average Pace: 8:33
Average heart rate: 160 bpm
Max heart rate: 177 bpm
Average Speed: 7.0 mph
Max Speed: 9.2 mph

Splits
9:25 / 143
9:23 / 142
7:57 / 161
7:53 / 169
7:38 / 170
7:33 / 173
9:10 / 165
9:29 / 161

Warm up/Cool down mileage: 4
Warm up/Cool down time: 37:30
Warm up/Cool down pace: 9:22

Tempo mileage: 4
Tempo time: 31:01
Tempo pace: 7:45

Weather
Temperature: 69.8°F avg
Wind Speed: SSW 5.8 avg.

Barber Pond Run

Total Miles: 6
Total Time: 57:25
Average Pace: 9:34
Average heart rate: 141 bpm
Max heart rate: 172 bpm
Average speed: 6.3 mph
Max speed: 9.7 mph

Splits
9:37 / 138
10:00 / 136
10:04 / 142
9:57 / 136
9:28 / 142
8:17 / 154

Weather
Temperature: 59.9°F avg. / 60.8°F high
Wind Speed: NE 10.9 avg. / NE 11.5 max.

Picked up in the last mile from about .6 miles out in the 8:30 range. Then after crossing 138 I kicked all under 7:30s, the last .1+ mile under 7:00.

Monday long run

Total Mileage: 11.1
Total Time: 1:41:55
Average Pace: 9:10
Average heart rate: 149 bpm
Max heart rate: 173 bpm
Average speed: 6.5 mph
Max speed: 9.8 mph

Splits
9:23 / 143
9:00 / 144
8:36 / 152
8:53 / 156
8:44 / 153
9:01 / 157
9:17 / 152
10:02 / 142
9:25 / 145
9:17 / 149
9:29 / 151
:42 / 166 (for .1 miles 6:53 pace)

Weather
Temperature: 63°F avg.
Wind Speed: ESE 6.4 avg./ESE 10.4 max.

Steve in a Speedo give away

"Steve in a Speedo?" is having a contest at his blog for a $75 gift certificate at OnlineShoes.com.

Click here to read more about it.

Long run Saturday in Cranston

Long run day today - I needed a relatively flat course today so I headed to the Cranston Bike path. Three mile warm up, seven at marathon pace, three mile cool down. Felt good for most of the run, near the end I was definitely feeling the wake up at 5:30am to go run 13 miles.

Total Mileage: 13
Total Time: 1:54:56
Average Pace: 8:50
Average Speed: 6.8 mph
Max Speed: 9.9 mph

Splits
9:35
9:28
9:33
8:28
8:13
8:19
8:15
8:00
8:10
8:00
9:16
9:45
9:49

Warm up/Cool down miles: 6
Warm up/Cool down time: 57:32
Warm up/Cool down pace: 9:35

MP Miles: 7
MP time: 57:24
MP Pace: 8:12

Total Weekly Mileage: 41

Easy friday 4 miles

Total Mileage: 4
Total Time: 36:50
Average Pace: 9:12

Splits
9:59
9:44
8:55
8:11

Left Garmin at home so had to run with old watch.....

Ten mile try #2

Today Drew and I went out to make up for yesterdays run. We basically just flip flopped Tuesday and Wednesdays planned run. So today ....10.

Total mileage: 10
Total Time: 1:36:21
Average Pace: 9:38
Average Heart Rate: 139
Max Heart Rate: 157
Average Speed: 6.2 mph
Max Speed: 8.3 mph

Splits
9:50 / 136
9:26 / 139
9:32 / 141
9:43 / 140
9:29 / 137
9:50 / 142
9:38 / 138
9:27 / 139
9:25 / 142
10:00 / 139

Rainy run

Well today was supposed to be a ten mile run. However - the heavy rains cut it down to 6 miles. Even though it was raining it felt great. I stayed with Justin who was doing tempo intervals. Since it was raining so hard I decided to leave the Garmin at my desk.

Total mileage: 6
Total Time: 51:56
Average Pace: 8:39

Splits
8:30
8:17
8:58
8:08
9:11
8:49

8 miles with 10x100 strides

Day eight of marathon training ....eight miles with 10x100 strides.

Total Mileage: 8.00
Total Time: 1:13:44
Average Pace: 9:13
Average heart rate: 150 bpm
Max heart rate: 175 bpm
Average Speed: 6.5 mph
Max speed: 14.0 mph

Splits (Time/Heart rate)
9:55 / 134
9:19 / 144
9:10 / 148
9:15 / 152
8:47 / 153
8:57 / 159
9:12 / 158
9:07 / 156

Each 100 meter strides was done around 22 seconds. I added one more at the end for a final kick gate to gate.

12 mile long run Saturday

Today Drew and I went out for our week 1 long run of twelve miles. Felt pretty good -legs were heavy feeling for the last 3-4 miles.

Total Mileage: 12.51
Total Time: 1:59:08
Average Pace: 9:31
Average Speed: 6.3 mph
Max Speed: 8.5 mph

Splits
10:13
9:19
9:15
9:30
9:18
9:17
9:38
9:29
9:27
9:21
9:51
9:53
4:30 (for .51 miles -8:50 pace)

Weather
Temperature: 65.9°F avg / 69.8°F high
Wind Speed: NE 3.8 avg. / NE 9.2 max.

Weekly Mileage - 36.55

Easy friday 4 miles

Total Mileage: 4.2 miles
Total Time: 38:25
Average Pace: 9:09
Average heart rate: 152 bpm
Max heart rate: 182 bpm
Average Speed: 6.6 mph
Max speed: 12.0 mph

Did a .1 mile kick at end (gate to gate) and was between 5:00-5:30 pace. Long run tomorrow - 12 miles.

TRACK DAY!!!

Today Drew and I headed to the track for some 800s. Since I was told my 3:37s last time were "too slow" - my goal this week was to keep them under 3:30.

1 mile warmup
800 @ 3:17 / 400 recovery @ 3:00
800 @ 3:21 / 400 recovery @ 3:19
800 @ 3:27 / 400 recovery @ 3:20
800 @ 3:22 / 400 recovery @ 2:56
.5 mile cool down

Cut the cool down short as during it felt a twinge in my left glute. Nothing horrible but thought best to stop. Next week - same times but more reps (hopefully). Heart rate during intervals was at 180 bpm.

Easy run day - 7.2 miles

Ran with Tim today - first time in a long time - on the bike path for an easy run.

Total mileage: 7.24 miles
Total time: 1:05:15
Average pace: 9:00
Average heart rate: 153 bpm
Max heart rate: 175 bpm

Splits (Time/Heart rate)
9:17 / 140 bpm
8:58 / 148 bpm
8:58 / 151 bpm
8:55 / 155 bpm
8:46 / 157 bpm
9:11 / 157 bpm
9:15 / 158 bpm
1:50 / 170 bpm (.24 miles @ 7:33)

errr Tempo Monday? Day 1? or Day -7?

Ok so I thought today was Day 1 of training for Hartford - but I messed up - its day -7. So I will be doing a 19 week training instead of an 18 week one. With the Blessing race and the 100on100 relay - I'm sure that extra week will be well used.

So we started day 1 (-7) with a tempo run. The plan Laura sent me said to do 8 miles total with 4 miles at 15k-1/2 marathon pace. Drew and I decided that's between 8:00 and 8:15. After a 2.25 mile warmup (had to wait .25 for Drew to retie his shoes) we were off. We held around 8:00 pretty well for the whole 4 miles. I was surprised as usually tempo runs are my worst.

Total mileage: 8.11 miles
Total time: 1:12:09
Average pace: 8:53
Average heart rate: 153 bpm
Maximum heart rate: 170 bpm

Splits (Time / Heart rate)
9:42 / 141 bpm
9:46 / 138 bpm
8:37 / 153 bpm (.25 of that at 10:00s)/.75 at 8:09)
8:04 / 162 bpm
8:06 / 163 bpm
7:43 / 164 bpm
9:24 / 155 bpm
9:43 / 151 bpm
1:02 / 154 bpm (for .11 mile - 9:10 pace)

Weather
Temperature: 59.9°F avg / 62.6°F high
Wind speed: WSW 13.2 avg / 16.1 max

3 mile Sunday run

Total Mileage: 3.14 miles
Total Time: 28:02
Average Pace: 8:56
Average Heart Rate: 149 bpm
Max Heart Rate: 171 bpm
Average Speed: 6.7 mph
Max Speed: 10.6 mph

Splits (Time/Heart Rate)
9:10 / 145 bpm
9:04 / 147 bpm
8:54 / 154 bpm
0:53 / 162 bpm (for .15 miles 6:26 pace)

Weather:
Temperature: 56.8°F avg / 60.8°F hi
Wind Speed: ESE 2.1 mph

Weekly Mileage: 31.2 miles

10 mile hilly long run - mmmmm College St.

Total Mileage: 10 miles
Total Time: 1:40:33
Average Pace: 10:03
Average Speed: 6 mph
Max Speed: 9.1 mph
No heart rate - had to take it off mid-way as it was bothering me

Weather:
Temperature: 75.5°F
Wind Speed: WNW 10.3 mph

7 mile easy run

Total Mileage: 7 miles
Total Time: 1:06:41
Average Pace: 9:31
Average Heart Rate: 149 bpm
Max Heart Rate: 179 bpm
Average Speed: 6.3 mph
Max Speed: 9.9 mph

Splits (Time/Heart Rate)
9:36 / 141 bpm
9:33 / 147 bpm
9:58 / 150 bpm
9:46 / 145 bpm
9:27 / 148 bpm
9:17 / 152 bpm
8:56 / 158 bpm

Weather
Temperature: 55.4°F
Wind Speed: ESE 11.5 mph

Was able to kick from light to middle gate again at the end ~.33 miles - all around 6:30 or under. Then did a nice long cool down.

Mid week track workout

1 mile warmup
800 @ 3:52 / 400 recovery @ 2:40
800 @ 3:37 / 400 recovery @ 2:42
800 @ 3:35 / 400 recovery @ 2:48
800 @ 3:37 / 400 recovery @ 2:51
400 @ 1:37 / 200 recovery @ 1:30
400 @ 1:37 / 200 recovery @ 1:25
1 mile cooldown

Tuesday pickups

Today Anthony and I hit the bike path do some some pickups. Much like last week 3 minutes on/3 minutes off (sometimes longer depending on when we had to cross roads). The "on" pace was around 6:30-6:40. Also did a .33 mile kick at end all under 7:00 - mostly around 6:20s. Then a quick cool down.

Total Mileage: 5.3 miles
Total Time: 47:25
Average Pace: 8:56
Average Heart Rate: 157 bpm
Max Heart Rate: 183 bpm
Average Speed: 6.7 mph
Max Speed: 11.9 mph

Splits (Time/Heart Rate)
9:46 / 147
8:44 / 151
8:00 / 164
8:54 / 159
9:37 / 159
7:47 / 176 (.3 miles)

Weather
Temperature: 60.2°F
Wind Speed: ESE 8.4 mph

Barrington Firefighter's Memorial Day 5K Official Results

Official Gun Time: 21:59
Pace: 7:04
Unofficial Watch Time: 21:56
Place: 31
Bib: 938
Div: M33
Div Total: 18/48
City, St: Pawtucket, RI

Official Results

Old School Flagg Rd Hill Run

Total Distance: 6.05 miles
Total Time: 56:17
Average Pace: 9:17
Average Heart Rate: 158 BPM
Max Heart Rate: 183 BPM
Average Speed: 6.4 mph
Max Speed: 9.5 mph

Splits (Time/Heart Rate)
9:39 / 141 bpm
9:26 / 152 bpm
9:19 / 167 bpm
9:24 / 157 bpm
9:24 / 163 bpm
8:48 / 168 bpm

Weather
Temperature: 81.5°F
Wind Speed: WSW 13.4 mph

Final kick was a .33 miles again (from light to middle gate) at 7:00/mile or better fastest being around 6:10 average around 6:40 or so.

Nice and easy run today

Nice and easy, slow run today. No garmin today as I forgot to charge it.... So old school running watch for me today.

Total Mileage: 7.2
Total Time: 1:11:24
Average Pace: 9:55

Six miler with pickups

Today was the first "hard" running I've done since the marathon. The plan was to warm up for a mile - then run hard for 3 minutes (around 8:00 pace) then recover 3 minutes - repeat 4 times. Each pickup ended up being around 7:30 easily. Im thinking I need to do a speed test and run a 5k or 10k to see where I stand in the speed world. Moved the final kick back to the light to middle gate ~ .33 miles.

Total Distance: 6.03 miles
Total Time: 53:28
Average Pace: 8:52
Average Heart Rate: 158 bpm
Max Heart Rate: 183 bpm
Average Speed: 6.8 mph
Max Speed: 9.7 mph

Splits (Time/Heart Rate)
9:38 / 136 bpm
8:10 / 161 bpm
8:42 / 163 bpm
8:46 / 162 bpm
9:10 / 162 bpm
8:43 / 167 bpm

Weather
Temperature: 61.7°F
Wind Speed: SE 8.1 mph

Long run Saturday with Drew

Total Distance: 7.03 miles
Total Time: 1:07:31
Average Pace: 9:35
Average Speed: 6.3 mph
Max Speed: 9.1 mph

Splits
9:49
9:28
9:14
9:15
9:55
9:50
9:43

Weather
Temperature: 69.8°F
Wind Speed: SE 9.6 mph

Today's run was rather hard - not sure what it was. Drew and I did finish strong with a fairly good kick.

Easy 3 Friday

Total Distance: 3.02 miles
Total Time: 27:02
Average Pace: 8:57
Average Heart Rate: 150 bpm
Max Heart Rate: 184 bpm
Average Speed: 6.7 mph
Max Speed: 11.6 mph

Splits (Time/Heart Rate)
9:37 / 138 bpm
9:12 / 152 bpm
8:11 / 162 bpm

Weather
Temperature: 60.8°F
Wind Speed: 3.5 mph

Five miler mid week run

Total Distance: 5.02 miles
Total Time: 45:52
Average Pace: 9:07
Average Heart Rate: 156 bpm
Max Heart Rate: 182 bpm
Average Speed: 6.5 mph
Max Speed: 9.3 mph

Splits (Time/Heart Rate)
9:35 / 144
9:10 / 152
9:14 / 158
9:12 / 160
8:37 / 168

Weather
Temperature: 60.8°F
Wind Speed: SSW 13.8 mph

Kick for the last .25 mile - around or under 7:00 (next week hope to extend it to .33 miles)

4 miler recover with negative splits

Total Distance: 4.02 miles
Total Time: 35:42
Average Pace: 8:52
Average Heart Rate: 156 bpm
Max Heart Rate: 178 bpm
Average Speed: 6.7 mph
Max Speed: 8.9 mph

Splits (Time/Heart Rate)
9:33 / 143
9:13 / 152
8:47 / 161
8:06 / 170


Weather:
Temperature: 62.6°F
Wind Speed: E 5.8 mph

Last .25 mile at 7:10 or better.

4 mile run with 1st hill (100 Acres)

Total Distance: 4.03
Total Time: 35:24
Average Pace: 8:47
Average Heart Rate: 156 bpm
Max Heart Rate: 170 bpm
Average Speed: 6.8 mph
Max Speed: 8.9 mph

Splits (Time/Avg Heart Rate)
9:05 / 146
9:11 / 159
9:01 / 152
8:05 / 167

Weather:
Temperature: 57.2°F
Wind Speed: N 6.9 mph

I was able to maintain a 7:00 pace for that last 1/4 mile.

6+ mile recovery

Total Distance: 6.64
Total Time: 0:56:44
Average Pace: 8:32
Average Heart Rate: 163

Splits
8:50
8:32
8:48
8:31
8:51
8:33
4:34 for .64 miles (7:08 pace)

Weather:
Temperature: 64.4°F
Wind Speed: NW 19.5 mph

Second run since marathon

Total Distance: 3 miles
Total Time: 25:35
Average Pace: 8:29

Splits
1 - 8:59
2 - 8:27
3 - 8:06

First run since marathon

Anthony and I hit the bike path today for my first run post marathon. Overall I felt good - legs are tired but not too sore.

Total Distance: 3.11 miles
Total Time: 29:24
Average Pace: 9:28

Splits
1 - 9:35
2 - 9:40
3 - 9:09
.11 - 0:59 (9:26 pace)

Cox Marathon Race Report

After a night of pasta and some games with Celina, Marcus, Kenny, Tom and Laura (and the kids) – I woke up at 5am. Of course I had a crazy dream about the course and getting lost, and the course going through a zoo, and having to do hill repeats in the middle of it. After breakfast (cereal and a banana) – I took a 30 minute nap or so then got myself ready.

Marcus drove Kenny, Laura and I downtown to the start. After a quick stop at the porta-potty we met up with Drew, Justin and Shawn a little after 7. We did some stretching out – and then headed over to the start. Justin, Drew and I lined up together about a 1/3 of the way back (as best as I can guess). The gun went off and we were off.

Mile 1 - I saw Justin, Drew and Laura in the beginning of it, then pulled slowly away. First mile was a 9:05 – a little fast but not horrible (or stupid).

Mile 2-5 – Drew caught up to me. We ran the next 3 miles together. I had the feeling I had to go pee – but I tried to forget about it. We went up Gano, then over Angell and across Henderson Bridge. (this is our normal training path but backwards) When we made the hard turn right off the bridge we saw Justin just coming down the ramp. Ran up the hill to the bike path. Once we got over to the bike path I decided I’d stop to empty my bladder at the next porta-potties. (8:59, 8:51, 8:59, 9:13)

Mile 5-7 – After stopping to pee, I caught back up to Drew (yes yes – I had to haul ass to do it at a 6 and change pace). Shawn was there and ran with us – snapped some pics and kept us motivated. Hills hills hills. (8:03, 9:07)

Mile 7-10 – Drew turned off with the other half marathoners a little after the 7 mile marker. Sometime during mile 8 Shawn drove up next to me cranking Metallica for me and yelled some motivating words (no idea what he said now). I felt really good at this point – no troubles at all. Saw Justin during mile 9 during the turnaround. (8:39, 8:37, 8:47).

Mile 10-13 – During mile ten, I saw a runner on the side of the road with emergency people helping her out. First time, I thought to myself – “What am I doing?”. Hit the half marathon point at 1:55 and change. Missed a mile marker somehow. (8:45, 8:50, 8:44)

Mile 13-20- Big blur of miles, hills, sharp turns, hills and sharp turns. I do remember nice houses, a golf course. Started to get a bit tired but was able to hold my effort fairly well. This is where I realized that not all the mile markers were in the right spot. Hit mile 20 at 2:57 and change. Goal was to get there by 3 hours – so I was doing ok. (8:55, 9:10, 9:13, 9:39, 9:15, 9:18, 9:25)

Mile 20-25– This is where things start to go down hill. I felt alright between 20 and 21 – but right around mile 22 – I got really hungry. Mile 23 is where Im guessing I hit the wall. There is a picture (I think from capstone) – of me around 24 – I’m very curious to see how I look. I pushed myself across the foot bridge next to 195, down the ramp and just forced myself to keep going. When I got to mile 25 (1.2 miles to go) – I was around 3:48 minutes and knew I couldn't lose much more time if I was going to get under 4 hours. No splits really through here - between the mile markers not being true miles - and my state of mind - I really couldn't trust what the watch told me.

Mile 25-26.2 – I felt I picked up the pace (who knows if I really did). Looks like from my watch the last full mile was at a 9:39 pace. Tom was just before the 26 mile marker and yelled out to me – which was exactly what I needed to give me a boost. I turned left to head into downtown and started to run as fast as I could at this point. By my watch the last .2 miles were done at a 7:11 pace. The video Shawn took of me doesn’t look that fast – and I look terrible. I saw the clock getting close to 4:00:00 – so I really had to haul ass and I crossed as the clock (gun time) went to 3:59:55. WAHOO!! - sub 4 hours.

After I crossed the finish line I was DONE (physically and mentally). My eyes immediately started to close and all I wanted to do was go lie down and sleep. A medical person stepped in front of me very quickly and had to ask me twice if I was ok. I told her I was (probably should have said I wasn’t)….then I saw Anthony who knew I wasn’t doing well – and went to get me water and help me sit down on the curb. I sat there for a few minutes until the rest of the crew came over. We strolled down to get some food and water. I ate a few pieces of pizza – then lied down in the grass and fell asleep. I kept waking up and falling asleep. Feet and ankles very sore – took off shoes – and that felt so good. Justin came down after finishing and we all sat around and chatted.

We then headed up to Thayer St for lunch where I ate my normal post race cheese burger. All in all it was a good day - very tired, very sore – but very happy at my accomplishment. I’m definitely not one and done.

Other's Results:
Justin (Marathon) - 4:19:07.43
Andrew (1/2 Marathon) - 1:53:12.25
Kenny (1/2 Marathon) - 2:12:33.80
Laura (1/2 Marathon) - 2:14:36.18
Shawn (5k) - 26:31.00
Tim (5k) - 24:36.01

Cox Sport Marathon Providence RI Official Results

Place: 289
Div/Total: 123/235
DIV: M0139
Age: 33
#: 649
City State: Pawtucket RI
Net Time: 3:59:29.95
Gun Time: 3:59:55.35
Pace: 9:10


http://www.coolrunning.com/results/09/ri/May3_CoxPro_set1.shtml

Luszcz Loop - last run before marathon

Total Distance: 2.52 miles
Total Time: 21:28
Average Pace: 8:30
Average Heartrate: 154 bpm
Average Speed: 176 bpm
Max Speed: 14.6
Average Speed: 7.1

Splits (Pace/Heartrate)
9:01 / 146
8:20 / 158
4:06 / 166 (7:53 pace for .52 miles)

Temp: 55.4(°F)
Wind: WNW 6.3(mph)

Wednesday Run - taper run #9 (first with Garmin)

Total Distance: 4.01 miles
Total Time: 35:54
Average Pace: 8:57
Average Heartrate: 145
Max Heartrate: 177
Average Speed: 6.7 mph
Max Speed: 11.3 mph

Splits (Pace/Heartrate)
9:30 / 136
9:01 / 144
8:53 / 147
8:27 / 154

Temp: 57.2(°F)
Wind: ENE 10.9 (mph)

Garmin 305 Arrived!

Today my Garmin 305 arrived. Im very excited to get it (finally). I was hoping to have it this past Friday to use on all my runs this week but oh well.

Tuesday Run - taper run #8

The end is near.....

Total Distance: 4 miles
Total Time: 34:43
Average Pace: 8:40

Splits
9:06
9:00
8:33
8:02

Monday run - taper run #7

Total Distance: 4 miles
Total Time: 37:47
Average Pace: 9:26

Splits
9:43
9:50
9:20
8:52

Just checking in .....

Well last week before the marathon and I'm losing my mind. Tapering SUCKS. I have a ton of nervous energy that makes me just want to go out and do hill repeats or intervals or anything. Also I've been looking at other races to sign up for (which I will not do until after next Sunday) -- but I am obsessively looking for my next fix I guess. Oh well - easy run tomorrow and I hopefully will get my Garmin.

Friday run - taper run #6

Total Distance: 4 miles
Total Time: 35:15
Average Pace: 8:48

17:55 out - 8:57 pace
17:20 back - 8:40 pace

Thursday run - taper run #5

I borrowed Shawn's Garmin 305 today to make sure I didnt do anything dumb with regards to running to fast. The thing was awesome (so awesome I ordered my own). For the last 1/10th of a mile I kicked, mostly to see what I could get the Garmin to read. The last 1/10th was all under 6:00 with "easy" effort - and I got my pace under 5:40 for at least half of that distance.

Total Distance: 7.32 miles
Total Time: 1:07:36
Average Pace: 9:14

Splits:
9:31
9:20
9:16
9:29
9:03
9:09
9:11
2:32 (for .32 miles - 7:55 pace)

4 miler - taper run #4

Getting anxious.....

Total Distance: 4 miles
Total Time: 33:22
Average Pace: 8:20

Splits
8:42
8:36
7:42 (oooops)
8:20

Long run / taper run #3

Nothing too exciting today - just a boring taper run so no hard running. We did do our normal hilly run with College St. - 15 days to go.

Total Mileage: 12.6 miles
Total Time: 2:07:00
Average Pace: 10:04

8.15 Mile Run - taper run #2

Today drew and I went out for an easy 8 mile run on the bike path.
Feeling good for the first week of taper - I bet next week is where
things will get hard/crazy.

Total Distance: 8.15 miles
Total Time: 1:14:06 (37:18 out / 36:48 back)
Average Pace: 9:05

Splits:
9:28
9:10
9:11
9:27 (1.075 mile 8:45)
9:27 (1.075 mile 8:45 )
9:18
9:12
8:49

Four miler - taper run #1

Total Distance: 4 miles
Total Time: 36:22
Average Pace: 9:05

Splits
9:43
9:23
9:21
7:54

20 Mile long run part 2 and marathon dream

Today was my second 20 mile run in preparation for the Providence Marathon on May 3rd. I went out alone today (I forgot to tell Drew the new time for todays run since we got rained out yesterday) and started at the normal Brown run starting point - Meeting St @ Thayer St. Nothing too exciting happened during the run - I just tried to stay focused on finishing 20 miles (without hypothermia). It was very windy today and it seemed like I was always running right into it. I made the route up as I went along and mostly ran by my watch and feel. The route overall was very hilly (per usual) - especially when you consider College St. Now - taper time - hopefully I can survive that.

Total Distance: 20.09 miles
Total Time: 3:16:27
Average Pace: 9:46

43 mile week!

Last night both Shawn and Laura asked me if I was getting nervous or excited about the marathon. To be honest at that point I really hadnt say down and thought about it that much. But since they both asked - last night I had crazy dreams about it. Just the perfect thing to dream about and keep me up the night before a 20 mile run. My dream went something like this - the race changed its course a few days before the race as the construction on the Henderson (Red) bridge wasnt completed. To make up the distance they took us through Brown's campus - however the course wasnt marked very well and it seemed to dump into the main green that was covered with students. It was chaos at its finest - we ran miles and miles and miles through this and then came upon a river in the middle of the green. Not knowing what to do we swam across it and started running around the other half of campus - including in and out of classrooms. This dream kept me up most of the night - id fall back asleep then bammo - back running around Brown's campus. So - thanks Shawn and Laura - Im now nervous/excited about the race (even if only in my dreams).

Track Thursday!

800s at URI today - I ran to the track to warmup (1.8 miles), stretched and then started the 800s. Each 800 was followed by a 200 recovery.

Warmup (1.8 miles) 17:53

800/200
3:35/1:19
3:43/1:25
3:43/1:27
3:40/1:45
3:42/1:26
3:36/1:28

Cool down (1.8 miles) 17:05

Mid-week 10 miler

Justin and I went out for our mid-week 1/2 long run distance run. First mile was a good warmup at 10 minutes, then we slowly picked up the pace. Last mile was just under a 9 minute pace.

Total Distance: 10 miles
Total Time: 1:33:49
Average Pace: 9:22

6 mile Tuesday

Today was supposed to be a tempo day - but didnt quite feel up to it. The six miles today were actually rather rough - not sure what it was....

Total Distance: 6 miles
Total Time: 54:07
Average Pace: 9:01

Splits
9:27
9:15
9:27
8:58
8:53
8:08

Long run sunday

Drew and I ran today starting at Brown and weaved our way through 14.9 miles on the east side and downtown. Got to go up the hill at College St again. LOVE THAT HILL

Total Mileage: 14.9 miles
Total Time: 2:20:00
Average Pace: 9:23

Another 6 miler today

Today I ran the same as I did on Tuesday - 6 miles on the bike path. Nothing to exciting....

Total Mileage: 6 miles
Total Time: 55:00
Average Pace: 9:10

Splits:
9:43
9:26
9:28
9:19
8:56
8:06

First run since Eastern States

Today was the first attempt at a run since the Eastern States 20 miler. I was a bit hesitant at going out today since I only had one day of rest. Legs were tired but no pain. I had no definite plans on mileage when I head out - just get out and loosen up the legs.

Total Mileage: 6 miles
Total Time: 56:25
Average Pace: 9:24

Splits
9:40
9:32
9:43
9:12
8:58
9:16

Eastern States 20 Miler - Race Report

The Eastern States 20 miler sounded like a good idea when I registered. But between dealing with my cat dying, a cold from hell and a nasty weather day – I quickly had second thoughts.

Justin came by my house at 6am to pick me up for the ride up to Maine. We stopped at Dunkin Donuts for breakfast – egg, bacon and cheese on a bagel. When we arrived at the casino (where the parking was) – it was raining pretty good and it was cold. New Hampshire cold is a special bone chilling cold. We hopped on the school bus for the ride to Traip Academy to get race number and shirt and wait for the start. We had quite a bit of time before the race.

The weather never seemed to want to behave – cold, windy and rainy - great day for a 20 mile long run. After a good stretch – we headed outside to get acclimated and to get ourselves to the start. The start reminded me of The Blessing – a bunch of people hanging out at an intersection – and then people just started to run.

Justin and I kept a good pace in the beginning – 8:48 first mile. We knew it was too fast – but figured we can adjust. We passed from Maine into Portsmouth, NH and I felt pretty good. At mile 7 we took a planned walk break for about a minute or so – gave us time to eat a granola bar and have some Gatorade. We kept the 8:50ish to 9:10 pace for the first half. Around mile 10 (or so) – Justin pulled ahead of me (or I fell back – or both). This is when things started to fall apart for me. Thinking back on it – I really don’t remember much except – I was cold and wet and pretty miserable. I took another walk break at mile 14.

Just before the 16th mile marker I felt the urge to vomit – twice. I was able to hold the urge back. At that point I decided at the next water station to give in and get medical help. However, as I got to the water station – there weren’t too many people there – and I couldn’t see anyone that looked medical in any way. I walked the water station –drank my water – and started to jog. I figured I couldn’t walk to the finish line from there as I would just be out in the cold for too long and that jogging would at least keep me relatively warm.

I jog/walked for about a half mile – and then someone (Max) passed me and said some encouraging words. So I decided to catch up with him and try to finish with him. We jogged/ran together for most of the last 3+ miles. I felt he was helping me along – but he said I was helping him along. It was good to have him there to talk to and distract me from the pain, cold, and wet. We ran by the parking lot where we had parked – part of me was hoping to see Justin standing there as I contemplated just calling it there. But I really didn’t want a DNF. Once we crossed over the last bridge – I just couldn’t bare to run anymore – things went gray for a second – so a bit after mile 19 I started to walk. My knees were in so much pain at this point – running wasn’t an option, jogging didn’t help, walking didn’t help. The long, cold, wet walk seemed to take forever – and I was passed by around 40 or so people.

I saw the finish line and was able to pick up a light jog. Justin was standing on the corner (with a blanket some nice lady gave him to keep him warm). As I finished – he handed the blanket to me. Twenty miles done – sort of.

I felt horrible – violently shivering, muscles going crazy. Even with the blanket on – and back on a warm bus – I just couldn’t stop shivering/shaking. After I put on some dry clothes – and sitting in the warm car for about 20-30 minutes I finally stopped shaking. We stopped to get food at 99 – after that I started to feel relatively human again – but in the need of NyQuil for my cold.

All in all – a pretty miserable experience. Stage 1 hypothermia is no fun. I felt very discouraged for the rest of Sunday. Today – I’m feeling better and am looking forward to getting back at it on Tuesday.

Eastern States 20 Miler - Race Results

Place: 503/573
Total Time: 3:24:03
Pace: 10:12
Place in Group: 146
Group: 01-39
Place by sex: 301
Bib #421

Tempo Tuesday

Tempo day -

Total Mileage - 5.7 miles
Total Time - 51:24
Average Pace - 9:01

1.85 mile warmup 17:45 (9:35 pace)
1st mile tempo 8:24
2nd mile tempo 8:34
3rd mile tempo 8:11
.85 mile cooldown 8:27 (9:56 pace)

Monday lunch run

To make up for not going out yesterday I decided to go for an easy run today during lunch. Donna and I hit the bike path. We did the first 3 or so miles together - she needed to catch her breath and told me to go ahead for the 4th mile.

Total Distance - 4 miles
Total Time: 38:51.16
Average Pace: 9:42

Splits
Mile 1 - 10:08
Mile 2 - 10:02
Mile 3 - 10:02
Mile 4 - 8:38

Long run Saturday on the East Side/Downtown

Today Drew and I went out for a long run. We started out on Thayer St at Meeting St. Went up Thayer/Hope/East to Modern Diner, then turned around and headed back down then down Blackstone Blvd. When we got to the end of the path - we headed back up Blackstone to the point and then back down Hope St. We turned on Lloyd and at this point (mile 9) I still felt pretty good. Took Lloyd to Wayland to Pitman to Gano. We headed up Wickenden to South Main st. Then we cut over to Water St to Memorial Blvd, then up in front of the Mall and the State house. We worked our way back to Main St - then up our oh so favorite College St - love that hill. The hill was tough (as usual) but right after we both felt good and were able to push another mile to the end.

Total Distance: 14.25 miles
Total Time: 2:16:00
Average Pace: 9:32

Cold, windy, rainy, haily track day

Today was track day again. Plan was to do 5 800 intervals with a 400 recovery in between. The weather didnt really want to behave today - rain, cold winds, hail at one point...it basically felt like it was late October. I did push through and get my 5 reps in (and kudos for Justin for pushing on like a "Warrior" to do a 6th).

1 mile warmup - 9:30

800/400
1st - 3:45/2:35
2nd - 3:38/2:43
3rd - 3:39/2:39
4th - 3:43/2:48
5th - 3:36/2:50

Curtis Corner Run

Today - Drew, Anthony, Justin and I hit the bike path for our mid week run. The first half I felt like garbage and had some lower leg pains (probably from my too fast tempo). At the midpoint we stopped and stretched out a bit. That seemed to help as the 2nd half was a much nicer run.

Total Mileage: 8.2 miles
Total Time: 1:12:46
Average Pace: 8:53

Splits
9:07
8:52
9:30
9:31 (1.1 miles - 8:39 per)
9:04 (1.1 miles - 8:14 per)
8:58
8:48
8:53

Tempo Tuesday!

I had to go out for a pre-work run as I had meetings during lunch time. Solo tempo runs are one my worst things as I am terrible at setting a pace.

Warmup .7 miles 6:25 (9:10 pace)
Tempo 3.4 miles: 7:24 (first half at 7:05 - second half at 7:44)
Cool Down .7 miles 6:43 (9:35 pace)

Long run sunday - 15 miles

Today Drew and I did our long run starting at Brown. We headed over to Pawtucket and back. We ended with a lovely run up College St.

Total Distance: 15 miles
Total Time: 2:25:00
Average Pace: 9:40

800s at URI

800s day at URI - Goal was to do 800s at 3:45 and then a 400 recovery jog.

1 mile warmup@9:37

800@3:35 400@2:57
800@3:42 400@3:00
800@3:38 400@2:57
800@3:47 400@3:17

Not too bad considering first track work since the fall.

Rainy eight mile day

Total Distance: 8.1 miles
Total Time: 1:11:56
Average Pace: 8:52

Splits:
1 - 9.19
2 - 8.39
3 - 9.05
4 - 9:18 (1.05 mile - 8:51 pace)
5 - 8:57 (1.05 mile - 8:31 pace)
6 - 8:56
7 - 8:48
8 - 8:51

Tempo/Pick Up day

Anthony, Drew and I went out for a tempo run today. The goal was to do four miles at 8 minute miles. This was my first attempt at a tempo run in a long time. We did 1.6 mile warmup (so we wouldnt have to cross Ministerial Rd during the tempo part). We did 2 miles at tempo. Then just under mile cool down. Then we did two miles of pick us (1:00 pickup/2:00 recovery) - we adjusted for the roads - so we ended up doing 5 pickups. We cooled down for a bit - then sprinted from 1st gate to middle gate in front of the office.

Warm up Distance: 1.6 miles
Warm up Time: 15.55
Warm up Pace: 9:56

Tempo Distance: 2 miles
Tempo Time: 15:12
Tempo Pace: 7:36

Cool down distance: .9 miles
Cool down time: 8:40
Cool down pace: 9:37

Pick Up Distance: 2 miles (5 - 1 minute pickups with 2 minute recovery - one recovery was longer)

Total Time: 1:04:59
Total Distance: 7.2 miles
Total Average: 9:01
Last .11 mile (gate to gate) was 35 seconds - 5:18 pace!

Long run Sunday!

After two days of rest I attempted my first long run since last weeks terrible/horrible long run attempt. Today's weather was awesome - in the 60s. Justin, Drew, Anthony and I met on campus. We went up Angell St towards downtown, and down the hill, left on Main and then over to India Pt Park. We then headed north on Gano to Pittman, up Butler then over Angell St and headed over the Henderson Bridge. We then worked our way over to the Bristol Bike path and ran a few miles on that. We turned around and took pretty much the same path back. I took a bit of a different route back. I did run up College St which was very difficult - fun but difficult.

Total Distance: 14.25 miles
Total Time: 2:13:09
Total Pace: 9:20

Hill repeat day!!

Today was hill repeat day - and I actually was looking forward to it. Shawn, Drew, Anthony, Justin and I headed out to run repeats on the 100 Acres Hill. Repeat distance was .13 miles.

Warm up 1.77 miles - 17:00 - 9:36 pace
1st repeat- 1:00 up/1:53 down (7:41 pace up)
2nd repeat- :59/2:15 (7:33 pace up)
3rd repeat- :59/1:55 (7:33 pace up)
4th repeat- 1:00/2:00 (7:41 pace up)
5th repeat- :59/1:52 (7:33 pace up)
Cool down 1.77 miles - 16:27 - 9:17 pace

Hopefully the snow will melt away and we can hit the track next week. Also want to give a "shout out" (as the kids call it) to Donna who joined us today.

7 miler

Today Drew, Justin, Anthony, Shawn and I went for a midweek pace run. Three and half out, three and half back - on our new rte 2 route.

Total Distance - 7 miles
Total Time - 1:03:55
Total Average - 9:07

Pace out - 9:42
Pace back - 8:32

Back at it (yet again)

After a crappy attempt at a long run where I only made it a mile (maybe) - and after feeling very discouraged and broken - I was back at it today. Slushy, snowy run with Anthony and Justin.

Total Distance: 4.76 miles
Total Time: 43:00
Total Average: 9:02

(9:14 out/8:48 back)

Might head to Rhode Runner Sports on Main St to look into a different pair of shoes this weekend.

February Monthly Miles - 129.62 miles