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.