Monday, December 28, 2009

Week ending January 3, 2010

12/28 - 80 minutes (10.5 miles)

12/29 - 73 minutes (10.5 miles)

12/30 - 10 mile tempo (58:30), 5 minute cool down (10.5 miles)

12/31 - 90 minutes (11.5 miles)

1/1 - 65 minutes (8 miles)

1/2 - BU mini meet, mile (4:29, won my heat), 30+ minutes warm up, 35 minutes cool down, (10 miles)

1/3 - 125 minutes (16 miles)

Summary: 77 miles for the week, all singles. Fun first track race. I thought I finished in mid 4:28 but the official results had me at 4:29.53. Being on vacation makes things harder! More miles next week, and hopefullt we can get on the track at UNH for a workout.

Monday, December 21, 2009

Week ending December 27, 2009

12/21 - 60 minutes (8 miles)

12/22 - 55 minutes (2 miles warm up, 4 miles tempo (5:27, 5:27, 5:27, 5:22), 2 miles cool down, 8 miles total)

12/23 - 65 minutes (9 miles)

12/24 - 75 minutes (10.5 miles with strides)

12/25 - Christmas! (off)

12/26 - 85 minutes (12 miles)

12/27 - 115 minutes (16 miles)

Summary: 63 miles with some rest on Christmas. Nice recovery week. Next week will be tough being home on vacation, but hopefully I can get in 75-80 miles with a tempo and a race on Saturday.

Monday, December 14, 2009

Week ending December 20, 2009

12/14 - 75 minutes AM (10.5 miles), 60 minutes PM (7.5 miles)

12/15 - 75 minutes AM (10.5 miles)

12/16 - 75 minutes with 10 miles @ 6:00 pace (12 miles total)

12/17 - 60 minutes (8 miles)

12/18 - 70 minutes (10 miles)

12/19 - 90 minutes (12 miles)

12/20 - 125 minutes (16 miles)

Summary: 86 miles for the week. Not bad considering I've been feeling sick and skipped a few morning runs this week. Healthy I think I would have been over 100 for the first time.

Monday, December 7, 2009

Week ending December 13, 2009

12/7 - 60 minutes (8 miles)

12/8 - 70 minutes (10 miles)

12/9 - 80 minutes AM (11 miles), 37 minutes PM (treadmill, 5 miles)

12/10 - 3 miles warm up (22:16), 4 miles tempo (5:27.8, 5:27.6, 5:27.1, 5:20.7), 3 miles cool down (22:01) (10 miles total, very windy)

12/11 - 47 minutes AM (6 miles), 58 minutes PM (8 miles)

12/12 - 90 minutes (12 miles with strides on last mile)

12/13 - 108 minutes (14 miles)

Summary: 84 miles for the week with a good short tempo on Thursday. Next week I'm hoping to get a little higher on mileage a little bit with a short workout and a longer tempo.

Monday, November 30, 2009

Week ending December 6, 2009

11/30 - 75 minutes AM (10.5 miles), 40 minutes PM (5 miles, trails)

12/1 - workout - 22 minutes warm up, 12x400 @ goal 5K pace with 100m recovery: 72.8(40.1), 74.4(37.6), 72.7(37.6), 72.8(39.4), 74.1(38.4), 73.8(37.4), 73.7(38.5), 73.8(37.9), 74.0(38.0), 72.1(38.4), 73.3(37.1), 70.7(38.8), 16 minutes cool down. Kind of erratic splits with heavy wind, but solid effort. 14:38 for 4800m total work. (9 miles total)

12/2 - 60 minutes AM (8 miles), 60 minutes PM (8 miles)

12/3 - 63 minutes (9 miles)

12/4 - 10 mile tempo AM (60:07), 5 minute cool down (10.5 miles), 40 minutes PM (5 miles, trails)

12/5 - 90 minutes (12 miles)

12/6 - 105 minutes (14 miles)

Summary - 91 miles for the week with a nice speed workout and a 10 miles tempo at about marathon pace. Very pleased with this week and I'm starting to notice a couple of things: I'm wanting a little more sleep and eating more, and also that easy runs are starting to feel a little easier.

Monday, November 23, 2009

Week ending November 29, 2009

11/23 - 45 minutes AM (6 miles), 60 minutes PM (20 minutes warm up, 20:22 minutes tempo with 5:28.5, 5:27.5, 5:25.7 for 3X1600M and 4:00.6 for 1200M, 20 minutes cool down, 9 miles total)

11/24 - 60 minutes AM (7.5 miles), 60 minutes PM (8 miles)

11/25 - 75 minutes AM (10.5 miles), 40 minutes PM (5 miles easy at Maudslay)

11/26 - 60 minutes (8 miles)

11/27 - 45 minutes (6 miles)

11/28 - York Turkey Trot, 4+ miles warm up, 16:11 (1st), 2+ miles cool down (about 9 miles)

11/29 - 105 minutes (13 miles easy on trails)

Summary: About 82 miles for the week with a short tempo and a decent race. Plus the easy Sunday run should let me start next week off pretty good.

Monday, November 16, 2009

Week ending November 22, 2009

11/16 - 60 minutes AM (8 miles), 60 minutes PM (8 miles)

11/17 - 80 minutes AM (10.5 miles), 40 minutes PM (5 miles at Maudslay)

11/18 - 60 minutes (8.5 miles) saw 2 deer

11/19 - 75 minutes (10.5 miles) saw another deer on Newcastle loop

11/20 - 45 minutes (5.5 miles) around WCSU campus, very hilly

11/21 - 90 minutes (12 miles through very hilly Amish country) saw 3 more deer

11/22 - off, in Philly watching marathon

Summary: About 68 miles with a day off. Feeling really good, but too much driving on Friday and Sunday! Ready to start the winter base with as much mileage as possible and a weekly tempo and some regular intervals.

Tuesday, November 10, 2009

Seacoast Half Marathon 2009 recap

Sunday was the 4th annual Seacoast Half Marathon in Portsmouth, NH. The race actually starts and ends at Portsmouth high school but the race takes you down into Rye, up the beach and out around New Castle before returning to Portsmouth and climbing back to the high school.

Going into the race I knew that last year's winner, Chris Mahoney was entered to defend his title. I also knew that he ran Baystate just three weeks ago and had hurt a hamstring and taken some time off. So I was kind of hoping that a slightly injured Chris might be a good rabbit for me so I could try to shave some time off my PR from last year of 1:17:10. At 100% I don't think I can touch him right now. There were a few other Coastal folks running, including Hunter Bennett-Daggett, Todd Gerrish, and Stephanie Crawford, among others. I picked up my packet on Saturday at Runner's Alley so I wouldn't have to worry about that on race day. Sunday morning I got up early and had some breakfast and played with Camden for a little while before getting ready and heading over to the race. After parking I chatted with a few people and tried to relax for a little while before starting to get warmed up. I went out for a 10-15 minute easy jog to get warmed up and tried to time it so that I wouldn't have to wait too long before the start of the race. As I was walking up to the start I noticed another guy in a Whirlaway shirt lacing up some lunar racers and realized it wasn't Chris. Once I got to the starting line I saw Chris and said hello. I asked how his leg was feeling and what he had in mind for today. He then introduced me to Dan Princic, who I realized was the other Whirlaway guy.

After a nice national anthem and a few words from Andy Schachat we were ready for the gun. There was a nice crowd on hand to see the start (and good support for much of the race, actually) and within a few hundred yards it was the three of us alone already. The first couple of miles are gradually downhill, including a nice drop at Sagamore Hill, so I wasn't too surprised when we hit the first mile in about 5:17. The second mile has the big drop but I think we all cut back a hair after the first mile and we hit two miles at 10:45, so a 5:28 second mile. Just after 2 miles we got to Foyes Corner, which produced the only confusion of the day. The race turns left but there is a rotary and the lead vehicles went out around the rotary. The three of us saw it coming and I knew the race went left. Eric McKenna in the lead vehicle pointed for us to go left but a volunteer at the corner tried to usher us around the rotary behind the lead vehicle. So Dan and I ended up following them around the rotary while Chris went left, as the course is actually measured. Not a big deal, but it probably added about 10 seconds. Chris immediately slowed down and waited for us to catch up, which was the right thing to do and I tip my cap to him for being a good sport.

The next couple of miles we just worked our way down to the beach in a pack. I think we got to 4 miles in 21:48 which is just after turning onto the beach. There is a little bit of a climb and shortly after we got onto flat ground Chris surged a little bit. It was a little out of my comfort zone but Dan went with him so they made about a 10 yard gap on me. There is water stop around mile 5.5 and when they both pulled over to take water and I skipped it, I was able to pull back even and we were briefly in a 3 man pack again. However, just a few moments later Dan picked it up a little bit and put a few yards on me and Chris. We hit 10K in 33:47, which is just 6 seconds off my 10K PR. This scared me a bit, but I tried to remind myself that I haven't run a 10K since Market Square Day and I'm in much better shape now. Over the next few miles Dan gradually stretched it out a bit on me and Chris, building a lead of probably 150-200 yards by the time we got to 10 miles.

Chris and I plugged along back into Portsmouth and turned out towards New Castle Island still together. I think we both started to realize that we were going to hurt a bit coming home, at least I knew I was. As we approached the Wentworth Hotel I tried to use the couple little hills there to create a little separation from Chris. It worked a little, as I think I got 10-15 yards on him, but it stung me pretty hard as well. I got to 9 miles in 49:54. I had been hoping to get here in around 49:10, so obviously things weren't going quite as well as I had hoped. I know the New Castle Loop by heart because I run it at least twice every week, but usually in the other direction. But even going the other way it was a bit comforting to be on such familiar road. I got to mile 10 and took a bottle of fluids from Guy Stearns who was manning the sharp and potentially dangerous corner by the Coast Guard Station. I don't really have a 10 mile PR, but I got there at 55:33, which is definitely faster than I've ever run 10 miles by at least 2 minutes.

At this point I knew I was in rough shape and that the last 5K was going to be a test of determination. The last part of the course, really from about mile 8.75 back to the finish is all gradually uphill with just a couple of little drops. I could still see Dan on the straight sections but never really had any reason to think I would reel him in at all, unless he ran into a bigger wall than I did. I thought I had shed Chris for good by mile 9.5 because I couldn't hear him at all, but around mile 10.5 I took a quick peek back and realized he was still right there, only about 50 yards back. I remember thinking to myself, "Shit, he's going to reel me in as a die out here on the last mile or two." But evidently Chris was having about has much fun as I was because I did manage to hold him off over the last couple of miles, which slowed substantially for all three of us. Chris showed a lot of guts by coming out to defend his title knowing he wasn't 100% and he ran hard all day.

With about 2 miles to go I started doing some math. I realized that I'd need a couple of 5:30 miles to get under 1:13:00 and I knew that wasn't going to happen at this point, so I began to convince myself to just run hard and see how far under 1:14:00 I could get. I worked as hard as I could over the last couple of miles back into Portsmouth and up towards the high school, again traversing very familiar roads. As I finally rounded the corner back up Summit street and into the high school parking lot I was very thankful to be wrapping up the race. I was in a good amount of discomfort, as much as I've felt in a race before, so I was very happy with my effort and time. I crossed the line in 1:13:48 for 2nd place.

After sucking some much needed Finish Line Oxygen with my hands on my knees, I found Camie, Camden, Charles and Cindy for some congratualtions and kisses. I also shook hands with Dan and congratulated him on a good race and win. After going inside to change shoes and grab a bite to eat, Dan and I went out for a couple of easy miles to cool down. Dan's a real nice guy and we talked about maybe running a couple of indoor races over the winter. He and his wife have a little son and it sounds like they really love the Seacoast area. He was headed over to Red Hook with his Growler for some lunch and a beer after the race!

I picked up a couple hundred bucks for 2nd place, which ain't too shabby. It's my biggest payday from running so far. Also, Stephanie Crawford finished 2nd in the women's race, breaking the previous course record in the process!

Seacoast Online article
HERE

Race results
HERE

Mile splits:
1) 5:17
2) 5:28 10:45
3) 5:41 16:26 (with the extra loop around the rotary)
4) 5:22 21:48
5) 5:26 27:14
6) 5:35 32:50
7) 5:41 38:31
8) 5:32 44:03
9) 5:51 49:54
10) 5:39 55:33
11) 5:47 1:01:20
12) 5:56 1:07:16
13) 5:59 1:13:15
13.1) :33 1:13:48

Monday, November 9, 2009

Week ending November 15, 2009

11/9 - 45 minutes very easy (5+ miles) very sore

11/10 - 40 minutes easy (5 miles) still sore, but feeling better at the end of the run

11/11 - 55 minutes easy (7+ miles) legs are feeling much better

11/12 - 60 minutes easy (8 miles)

11/13 - 60 minutes easy (8 miles)

11/14 - 66 minutes easy (9 miles)

11/15 - 82 minutes easy (11 miles)

Easy recovery week. 53 miles all at a relaxed pace. I'll probably start easing into higher mileage for a couple of months to work on aerobic capacity with an occasional tempo and maybe a track workout every couple of weeks.

Monday, November 2, 2009

Week ending November 8, 2009

11/2 - 45 minutes easy (6 miles with strides @ HM pace)

11/3 - 60 minutes easy (8 miles)

11/4 - 55 minutes easy (7+ miles with 3 x 400 @ HM pace for feel)

11/5 - 55 minutes easy (about 7.5 miles with strides @ HM pace)

11/6 - 37 minutes easy (5 miles with a few strides at HM pace)

11/7 - 32 minutes easy (4 miles with a few strides)

11/8 - Seacoast Half Marathon - 1:13:48, 2nd place. 16 miles total

Summary: About 54 miles for the week with a huge half marathon PR. Time for a couple of easy weeks to recover and rebuild the fire. Big plans for 2010.

Tuesday, October 27, 2009

Week ending November 1, 2009

10/26 - off (unplanned, work got in the way)

10/27 - 12 miles total with 10 miles @ 57:44. Easy mile to warm up and cool down. Same workout as two weeks ago, but this time the effort was correct, even though the time wasn't much slower. It was a more controlled and 'comfortably hard' effort.

10/28 - 58 minutes easy (7+ miles)

10/29 - 60 minutes easy (8 miles)

10/30 - 75 minutes easy (10 miles with strides)

10/31 - 60 minutes easy (8 miles with strides)

11/1 - 90 minutes easy (12+ miles)

57+ miles for the week, with my last tempo run before the Seacoast Half Marathon. The workout went well, and I am beginning to feel rested and strong.

Tuesday, October 20, 2009

Week ending October 25, 2009

10/19 - 55 minutes easy (7 miles)

10/20 - 79 minutes easy (10+ miles)

10/21 - Workout Wednesday (9 miles total) 2 easy miles to warm up, then 2x200, 2x400, 800, 2x1200, 800, 2x400, 2x200, all targeting 37.5s/200m
200 @ 34.4 (oops)
(67 seconds recovery, 200m)
200 @ 38.8 (over correction, trying to feel the right pace)
(67, 200m)
400 @ 74.7
(66, 200m)
400 @ 75.4
(68, 200m)
800 @ 2:30.9
(2:18, 400m)
1200 @ 3:44.9
(2:24, 400m)
1200 @ 3:44.7
(2:19, 400m)
800 @ 2:29.9
(2:08, 400m)
400 @ 73.3
(71, 200m)
400 @ 72.7
(67, 200m)
200 @ 34.9
(65, 200m)
200 @ 34.1
Easy mile+ cool down.

10/22 - 60 minutes easy (7+ miles)

10/23 - 76 minutes easy (10 miles)

10/24 - 95 minutes easy (12 miles)

10/25 - 110 minutes easy (15+ miles)

71 miles for the week with a solid workout on Wednesday.

Monday, October 12, 2009

Week ending October 18, 2009

10/12 - 4+ miles AM @ 8:00 pace, PM run bagged due to work

10/13 - 10.5 miles @ 7:30 pace

10/14 - 12 miles, with a 10 mile tempo @ 5:45 pace (57:29). Didn't catch mile splits but it was a pretty steady effort. Finished feeling right between tired and dead. Easy mile to warm up and cool down.

10/15 - 7 miles @ 7:45 pace (almost killed by a car turning right without looking)

10/16 - 7 miles @ 7:20 pace w/ a few strides

10/17 - 8 miles @ 7:00 pace. Couple of 2 minute pick ups, and the last couple of miles a little quicker.

10/18 - 15.25 miles @ 7:00 pace. First 5 miles easy, 5 miles at 6:25 pace, last few miles mostly easy with a little bit of a pick up for half mile or so.

63.75 miles for the week. Solid long tempo on Wednesday was the main workout for the week. My foot is feeling a bit better, or I'm just getting used to ignoring it.

Monday, October 5, 2009

Week ending October 11, 2009

10/5 - 10 miles, with 5 miles AM @ 8:00 pace, 5 miles PM @ 8:00 pace (kind of tired plus something in my right foot is starting to hurt a little bit)

10/6 - 11 miles, w/ 4 x 2 miles at tempo pace w/ 400 jog recovery: 10:55 (5:28, 5:27), 2:10 recovery, 10:53 (5:27, 5:26), 2:11 recovery, 10:52 (5:26, 5:26), 2:17 recovery, 10:48 (5:27, 5:21). Solid workout, especially mentally. These solo track tempo sessions are tough on the brain as well as the body. Total tempo work of 8 miles in 43:28 (5:26 average pace). - sore foot

10/7 - 7 miles @ 7:50 pace - sore foot

10/8 - 7 miles @ 7:30 pace - sore foot, taped it up a little, wrapping the bottom

10/9 - 7 miles @ 7:40 pace? (no watch) - foot still a bit sore, taped it up a bit

10/10 - 10 miles, UNH Homecoming 5K, 15:58, 3rd place. 1st mile too fast...4:42, died pretty hard. 4+ warm up alone and 3+ cool down with Nate Huppe.

10/11 - 18.5 miles @ 7:15 pace, with about 10-12 miles closer to 7:30, and 5-6 closer to 6:30.

70+ miles for the week. Not bad considering early in the week I thought I was going to get sidelined by some PF. It is still a little annoying, but right now I'm thinking I can train as usual and maybe just ice/stretch it a bit. Higher, easy mileage planned for next week.

Monday, September 28, 2009

Week ending October 4, 2009

9/28 - 12 miles, with 5 miles AM @ 8:00 pace, 7 miles PM @ 7:30 pace w/ strides

9/29 - 10.5 miles @ 7:15 pace

9/30 - 13 miles, with 4 miles AM @ 8:10 pace, 9 miles PM @ 56:59 w/ 1 easy mile warm up to track, 4 miles tempo in 21:52 (5:30, 5:29, 5:27, 5:26), 10 minutes easy (1+ mile), 2 miles tempo in 10:48 (5:28, 5:20), easy mile cool down back to the office.

10/1 - 8 miles @ 7:20 pace

10/2 - 12 miles, 5 miles AM @ 7:20 pace, 7 miles PM @ 6:55 pace

10/3 - 9 miles with sets of 2 minutes hard, 1 minute easy, 1 minute hard, 30 seconds easy, 30 seconds hard, 30 seconds easy

10/4 - 16+ miles @ 6:50 pace (last 16 miles of Maine Marathon with Tim Roache)

80.5 miles for the week with a solid tempo and a nice 16 miler at the end.

Tuesday, September 22, 2009

Week ending September 27, 2009

9/21 - 7 miles @ 8:00 pace

9/22 - 7 miles @ 7:50 pace

9/23 - 7 miles @ 7:35 pace

9/24 - 7 miles @ 7:10 pace

9/25 - 7 miles @ 7:15 pace

9/26 - 8 miles @ 7:30 pace

9/27 - 17 miles @ 7:40 pace

60 miles for the week, all easy. Nice recovery week from RTB without completely taking time off. Finish the week feeling rested and refreshed, ready to get back to training.

Monday, September 21, 2009

Reach the Beach 2009

Reach the Beach 2009 – Ultra Team: Rectum? Damn near killed ‘em! (Jason Patch, Andrew Daly, Tim Roache, Ken Goedecke, Bob Wiles, Colin Ingram)

There aren’t many prizes at this crazy event, so you mostly run for fun and bragging rights. We had a lot of fun, so it is time to brag a little bit. We finished 11th overall, 2nd in the Ultra division. What does that mean? Most teams run the 208 miles from Cannon Mountain to Hampton Beach with 12 runners. We did it with just 6. Instead of running 12-18 miles each, we all did 28-38 miles. Instead of 4-6 hours between runs, we had 2-3 hours. Instead of 2 vans and a couple of nice naps, we did it with one Ford Expedition and NO SLEEP. We got smoked in the Ultra division by Jenkintown Running Co. out of Jenkintown PA (about 8 miles from where my dad lives), a group of young guys who kicked some serious ass. We started at the same time they did and after one time through the batting order they had a 12 minute lead on us and we never saw them again.

In case anyone doesn’t know how RTB works, you pile your team into a van (or vans) and go from station to station, dropping off a new runner and picking up the last one, doing a relay race along the course. We started at 2 PM (it is staggered starting times based on expected pace) and ran about 8 legs before dusk. After that, a good chunk of the race takes place through the middle of the night along dark roads through NH that don’t have street lights. You wear some reflective gear to stay visible and a headlamp to see the road in front of you, but it is pretty dark and got a bit chilly with some wind in the night.

I was 5th in our batting order, so I had legs 5, 11, 17, 23, 29, and 35.

My first leg was 5.5 miles from Crawford Notch State Park down Rt. 302. Mostly downhill, it was a fairly fast and easy leg. My goal was to run at the upper end of aerobic pace, but not to get into threshold pace. It felt pretty comfortable and I was surprised to come into the transition area in 31:14, about 5:41 pace for the leg. I wasn’t breathing heavy and felt like it was about the right pace, given the net drop of 340 feet for the leg, all at a pretty consistent mild slope. It didn’t feel like it was “downhill” but it was obviously flat and there were no climbs at all to speak of.

My second leg was 7.54 miles from Rt. 113 in Madison down to White Lake State Park just off Rt. 16. This was my first leg in the dark, and it was fun. The first mile was quick and a little downhill and then I had a 350 foot climb in a mile and a half before a little drop and another 100 foot climb in a half mile. From there the rest of the leg was mostly flat and downhill. There was a bit of wind kicking up during this leg so I was actually a bit chilly for a while. This leg had a net drop of 47 feet, with 601 feet of climb, and 648 feet of drop. Total for this leg was 43:54, or 5:50 pace. I finished this leg feeling really awesome and excited.

Leg three for me was 7.39 miles from Meredith down Rt. 106 into Laconia in the pitch black of night. This was probably my hardest leg on paper. It was basically just two long hills. The graph of this leg looked like a big lowercase “m” with a little steep climb again at the very end. The first climb was 400 feet over 2 miles and the second climb was another 250 feet over 1.5 miles. Both were followed by downhills, which sound nice but I actually think they take a bigger toll on your legs over the course of the race and I don’t find myself able to scream down them and make up the time I give up climbing them. The last sharp climb into the transition area for this leg was a painful 100 feet in less than half a mile. This leg had a total net climb of 185 feet, with 731 feet of climbing and 546 feet of drop. Total time for this leg was 46:28, or 6:19 pace. This is about the time when the race started to feel like real work, although I had much more fun on the next leg, with sunrise approaching.

My fourth leg was the last run in the dark for our team. It was 6.24 miles from Pittsfield down Rt. 28 to Epsom. This was a fairly easy leg in terms of terrain, with a few mild rollers but overall mostly fast flat and gently downhill. Net drop of 187 feet on this leg, with 240 feet up and 427 feet down. Despite the building soreness in my legs, this was a good run. With sunrise approaching the whole van was starting to get beyond being tired and our bodies would soon feel like “daytime” again. I don’t really remember much about this leg, except that I felt like I had a good groove going and I passed a bunch of runners. I actually kicked at the end of this leg for about 600-800 meters because there was one runner up ahead that I wanted to pass before handing off to our next runner. I probably paid for it later but it seemed like a good idea at the time. Total for this leg was 36:56, good for 5:55 pace.

My fifth leg was 4.08 miles and by this time I think we were all just trying to get the race over with! The sun was up and a friend of ours had met us as the transition area with coffee and donut holes which was awesome! I didn’t have any because I was about to run but there were plenty left when I finished and I popped about 10 into my mouth in a minute and a half. This leg wasn’t that long but it sucked. I had a nice 100+ foot climb in the first mile that really took the life out of me and reminded me that I was just about running out of gas. When the team drove by me on their way to the next transition area I gave them thumbs down sign to let them know I was hurting a bit. Luckily after this nice hill the rest of the leg was a gradual decline with a couple little bumps, but the leg actually had a net drop of 4 feet. I never would have guessed it. My first thought when I finished this leg was, “Shit, I still have to run another 3.4 miles.” I was actually dreading the measly little 3.4 miles pretty bad at this point. I was sore just about everywhere, tired on a level which only compares to the first couple months of fatherhood, and eating just about anything that I could get my hands on. Total time for this leg was 24:52, which was 6:05 pace. I was happy with that because I know the first mile took me 7 minutes to get up the hill so the rest of the leg was under 6:00 pace which I didn’t think I still had in me.

My 6th and final leg was 3.41 miles from North Hampton Elementary School to Winnacunnet High school. By now the whole team was just trying to finish strong because we knew we were flirting with the 23 hour barrier, which was even faster than we thought possible when we started. We originally thought that breaking 24 hours would be great, and as the later stages of the race unfolded we realized that 24 hours was a lock, and we were getting close to 23 hours if we could all somehow find enough energy to actually finish our last legs at a faster pace than we had started with! There isn’t much to say about this final 3.41 miles except that it hurt a decent amount. Mostly in the legs. It was very different from a 5K or 10K pain. This was much more like the end of a marathon where your mind says “Go faster” but your legs say “Umm..NO”. I was pretty pleased with the effort on this last leg, and handed off for the final time to Colin in 19:56, good for 5:51 pace.

Colin brought it home with a big finish. When I handed off to him we had assumed we would finish in 23 hours and 1 or 2 minutes. Colin cranked off the last 4 miles in style. I’m not sure what his exact split was, but I think it had to be well under 6 minute pace, as we officially finished in 22:59:11!

We all worked about as hard as we could for almost a full day. Nobody slept, nobody complained, and nobody quit. It was probably the craziest and most fun running experience I’ve ever had. The race is an amazing spectacle of logistics and volunteerism. From what I could see everything went smooth as a whistle and the people helping out along the way were fantastic. This is a race you almost have to see and experience to believe.

My totals for the race are 34.16 miles, 3:32:20, average pace of 5:57 per mile. I didn’t really go into this with a goal. I had been thinking that 6:30 was a more likely pace but once I got going this is just the pace that seemed to feel like a decent effort but something I could stay at throughout the race with a few hours of recovery between runs. I was talking with the other guys and while the legs are sore now, I think in a few weeks and months this will prove to be valuable training. We all got in 30+ miles of high end aerobic conditioning in less than 24 hours.

Tuesday, September 15, 2009

Week ending September 20, 2009

9/14 - off

9/15 - 7 miles @ 7:20 pace with Colin

9/16 - 5.5 miles @ 7:30 pace with Colin in trails at Maudslay State Park

9/17 - 6 miles @ 7:30 pace in trails at Maudslay State Park. Hopefully rested up enough for 33.4 miles of Reach the Beach fun tomorrow and Saturday!

9/18 - Reach the Beach 2009
Leg 1. 5.5 miles @ 5:41 pace
3 hours recovery
Leg 2. 7.54 miles @ 5:50 pace
3 hours recovery
Leg 3. 7.39 miles @ 6:19 pace (hilly)
3 hours recovery

9/19 - Reach the Beach 2009
Leg 4. 6.24 miles @ 5:55 pace
3 hours recovery
Leg 5. 4.08 miles @ 6:05 pace
2.5 hours recovery
Leg 6. 3.41 miles @ 5:51 pace

9/20 - off (walked around quite a bit at the Rochester Fair and the Portsmouth Criterium to help shake out some soreness in the legs, plus I caught up on sleep a bit)

Total: 52.5 miles for the week, with 34 of it at around 6 minute pace in a 20 hour span. I'm sore but I think in a couple of months this will prove to be valuable conditioning. Easy week coming up, then hopfully a few solid weeks of training for the half marathon.

Tuesday, September 8, 2009

Week ending September 13, 2009

9/7 - off

9/8 - 16 miles with 10.5 miles AM @ 7:10 pace, 5.5 miles PM @ ~7:30 pace

9/9 - 12 miles, with 4 miles AM @ 8:00 pace, 8 miles PM with 1+ miles easy warm up with a few strides, into 6 x 1200 @ 3:45, 3:45, 3:44, 3:46, 3:45, 3:41 with easy, equal recovery. Easy mile cool down. Might have been too much recovery time, but it was good to lock into 5:00 pace for all the reps. 4.5 miles at 5:00 pace is decent volume for me. Tempo intervals scheduled for tomorrow, but my lower legs are feeling a little weird so I may go easy and do the tempo work on Friday. With Reach the Beach next weekend I should probably start to lighten up a bit, 33.4 miles in 24 hours won't be a cake walk, even at marathon pace or slower. 15 minute ice back in the evening (with Camden, who apparently likes cold water, as he was sitting his bum in the ice water and even pouring cups of it on his boy bits while laughing).

9/10 - 8 miles @ 6:36 pace (out in 27:25, back in 25:20) Little soreness/weakness behind left knee. Feels like a nerve thing maybe. Came and went a few times in the second half of the run.

9/11 - 6 miles @ 7:30 pace in the trails at Maudslay. Knee didn't feel weak or sore today, so that is good, but we'll see how it feels tomorrow at tempo pace.

9/12 - 8 miles with 8 x 3 minutes hard, 2 minutes easy. Hard segments were around 5:20-5:30 pace. Didn't have much gas in the tank this morning.

9/13 - 15.25 miles @ 7:30 pace.

65 miles for the week.

Monday, August 31, 2009

Week ending September 6, 2009

8/31 - 12 miles, with 5 miles AM @ ~8:00 pace and 7 miles PM @ ~7:40 pace

9/1 - 16 miles, with 10.5 miles AM @ 7:20 pace and 5.5 miles PM @ 8:00 pace

9/2 - 8 miles, with 6 x 400 and 8 x 200. 2 easy miles with a few striders to warm up, then 6 x 400 @ 68, 70, 68, 68, 68, 66 with 400 easy recovery, into 8 x 200 @ 32.8, 33.4, 33.5, 33.8, 34.4, 32.6, 32.8, 31.6 with 200 easy recovery. Easy mile to cool down.

9/3 - 12 miles, with 5 miles AM @ 7:50 pace and 7 miles PM @ ~7:10 pace

9/4 - 8 miles @ 7:05 pace

9/5 - 8 miles tempo. 2.5 easy, then 5.5 averaging about 5:40. Last couple under 5:30.

9/6 - 16.25 miles @ ~7:10 pace (started out pretty comfortable and conversational with a decent group and then I picked it up for the last 5-6 mies, probably under 6:20-6:30).

80.25 miles for the week. A nice quick speed workout on Wednesday, a solid tempo on Saturday, and then a decent long run on Sunday with a fast finish.

Monday, August 24, 2009

Week ending August 30, 2009

8/24 - 11.25 miles - 4.25 miles AM 8:00 pace, 7 miles PM 7:30 pace

8/25 - 13 miles @ 7:20 pace

8/26 - 8 miles tempo workout with 6 x mile @ 5:28, 5:27, 5:28, 5:28, 5:28, 5:24 with 1 minute recovery. Solid strength workout. I think this would have been a fun workout with a partner, but alone it was a bit of work for the last couple of reps. Easy mile to warm up and cool down. Would have liked a bit longer warm up, but didn't really have time.

8/27 - 10.25 miles - 4.25 miles AM @ 8:00 pace, 6 miles PM 7:50 pace

8/28 - 9 miles @ 7:20 pace (whole body is stiff/sore/achy this morning...no idea why)

8/29 - 8.5 miles with 5 sets of 4 minutes hard, 3 minutes easy, plus a hard mile to finish (5:19)...in the rain. Hard pace was about 5:20, easy pace was about 8:00.

8/30 - 15.25 miles @ 7:15 pace. Felt really awesome and picked up the pace a little here and there. Got the group rolling for a nice finish over the last couple of miles.

75.25 miles for the week and although I felt tired a bit in the middle of the week, I finished the weekend feeling really fresh and great. 

Monday, August 17, 2009

Week ending August 23, 2009

8/17 - 12 miles with 5 miles AM @ 8:00 pace, 7 miles PM @ 7:30 pace

8/18 - 9 miles @ 7:10 pace (95+ degrees!)

8/19 - 13.5 miles with 8 miles @ 5:30 AM (ughhh!) 2 miles warm up, 8 x 400 @ 70-72 seconds each, with 400 recovery (about 2:10 each), 2 miles cool down. Should have been a little quicker on the reps, but for early AM workout I'll take it. Also yesterday was probably a bit much for an easy day with the heat. 5.5 miles PM @ ~7:30 pace (ran to Kevin's (Pat Tarpy's uncle, actually) house on Parker river for a swim and lunch, then a ride back to work)

8/20 - 6 miles w/ no watch, probably around 8 minute pace

8/21 - 4 miles AM @ 8:00 pace, 5 miles PM @ 7:30 pace

8/22 - 12 miles @ 7:00 pace, with a few miles at tempo pace (5:38, 5:34, 5:28).

8/23 - 13.5 miles @ 7:20 pace average.

75 miles for the week and I feel pretty good. One mediocre workout on Wednesday and a few tempo miles on Saturday. 

Monday, August 10, 2009

Week ending August 16, 2009

8/10 - 7 miles w/ 4 x 200 + 4 x 400 striders

8/11 - 7 miles @ 7:20 pace w/ a few striders at the end

8/12 - 5 miles @ 7:30 pace w/ a few striders at the end

8/13 - Cigna/Elliott Corporate 5K @ 15:42 (23rd overall, 25 second PR) 3+ miles warm up, 2+ miles cool down, total about 9 miles.

8/14 - off

8/15 - 8 miles @ 7:10 pace

8/16 - 13 miles @ 7:30 pace

49 miles for the week. Small mileage, but big week. Huge 5K PR so I would be fine with 3.1 miles for the week.

Tuesday, August 4, 2009

Week ending August 9, 2009

8/3 - 7 miles @ ~7:15 pace

8/4 - 8 miles @ ~7:00 pace

8/5 - 7 miles @ 7:30 pace, with one mile at 5K pace (5:03)

8/6 - 10+ miles @ ~7:00 pace (felt awesome today, would have liked to go longer but didn't have time)

8/7 - 8 miles @ ~7:20 pace (feeling really good and fresh again today. Threw in a few striders over the last mile)

8/8 - 8 miles @ ~7:30 pace, with one mile at 5K pace (4:57)

8/9 - 13 miles @ 7:22 pace

61 miles for the week. Overall, a pretty comfortable week, with a couple of sharpening sessions to reinforce a faster 5K pace in my legs. Hopefully at Cigna the body will go into autopilot mode for a couple of miles before I have to dig in and go to work!

Monday, July 27, 2009

Week ending August 2, 2009

7/27 - 7 miles @ ~7:30 pace

7/28 - 8 miles @ ~7:30 pace

7/29 - 8 miles (ladder workout - 400, 800, 1200, 1600, 1200, 800, 400 with the goal being to hit 5:00 pace for all reps. Cooked myself on the mile, pushing the last lap a bit too hard trying to keep it at 5 minutes. Never really recovered and the next couple of reps suffered. Times were 74, 2:31, 3:45, 5:01, 3:54, 2:35, 73 with recovery of 1:30, 3:00, 3:00, then 4:00 before the last 3)

7/30 - 8 miles @ ~7:20 pace

7/31 - 8 miles @ ~7:30 pace

8/1 - 10 miles @ 7:30 pace, with one mile at 5K pace (5:04)

8/2 - 13 miles @ 7:15 pace

62 miles for the week with one really hard workout. 

Sunday, July 26, 2009

Stratham Fair recap


Saturday morning was the 36th Annual Stratham Fair Road Race, with the unique distance of 5.7 miles. Last year I ran this race for the first time and was soundly beaten by UNH women's track coach Casey Carroll. This year I showed up in better shape and confident that I could at least run the time that Casey ran last year, 30:53.

Looking around during the warm-up and at the starting line I noticed a few contenders, including Casey, Al Bernier, and Nate Huppe. There are usually a few kids who bolt out hard at this race but once we got a half mile into it, a lead pack of the four of us were rolling along with a few chasers. We hit the 1st mile in 5:07, with Al at the front pushing the pace. Al stayed at the front pushing the pace for most of the second mile before Lawton Redman came up from the chase pack and took the lead. From there he basically just slowly pulled away and left the rest of us to race for 2nd place. We hit mile 2 in 10:17, so still a pretty solid pace for me. Mile 3 was a little slower for us, as Al let someone else take over for a bit. As Lawton pulled away I tried to muster a group effort to chase him, but there were no takers. I took over the lead of the chase pack and tried to push through the middle miles without letting it slip off too much. At mile 3 we were 15:48 and Nate dropped off somewhere around here. Al and I were running side by side through the 4th mile with Casey right in our shadow drafting a little bit. As we hit mile 4 in 21:14 I mentioned to Al that I just PR'd in the 4 Mile. A couple of minutes later at about 4.5 I noticed Al grab water from a water stop and I decided it was time to create some separation from the guys if I could. Lawton was far enough ahead that it was clearly a race for 2nd place. I managed to get about a 50 yard lead on Casey and Al but never felt safe because they are both really strong runners. I hit 5 miles in 26:40, which was also a PR for that distance. The last mile has a series of 3 hills that are like a ladder so it isn't exactly a fast finish, but the final straight is pretty flat. I managed to push all the way to the finish and crossed the line in 29:48, which was almost a minute better than I was hoping for, and more than 2 minutes faster than I ran here last year.

Obviously I was hoping to win the race, but was a little bit consoled by a quick Google search, which revealed that Lawton Redman competed in the 2002 Olympics in Salt Lake City, in the biathlon. I guess I can't complain too much aout getting whipped by former Olympians.

This race also has a team competition between Coastal and The Winner's Circle, so we managed to get most of the Sunday Group out there and covered most of the age groups really well. I know we at least won the mens, 20, 30, 40, 50, women's 30 divisions. It takes them a while to score it all but I think we should have done pretty well. (UPDATE: Coastal won!)

For my efforts I won a $50 gift certificate to Blue Latitudes in Dover, NH. The Seacoast Online article can be seen here and the full results can be seen here.

Tuesday, July 21, 2009

Week ending July 26, 2009

7/20 - 8 miles @ 6:48 pace

7/21 - 7 miles (8 x 400 @ 71, 71, 71, 71, 70, 70, 70, 66 with 90 seconds recovery) Not a very tough workout but I want to be rested for Stratham Fair on Saturday. Plus it was raining and I was sharing the track with about 150 geese, some of whom didn't know that lane 1 belongs to the faster runners. (note: yelling "Track!" at geese isn't all that effective)

7/22 - 8 miles @ 7:04 pace

7/23 - 7 miles @ 6:56 pace

7/24 - 4 miles @ 8:00 pace

7/25 - 12 miles with Stratham Fair Road Race (5.7 miles @ 29:48) with 2.5 warm up and a little over 4 miles cool down.

7/26 - 15 miles @ 7:25 pace

61 miles for the week. I managed to catch up on sleep a little bit this week by skipping morning runs and doing everything at lunch during the week. I was really happy with the race in Saturday, both in terms of my time as well as how I competed with the other guys that I am still trying to convince myself that I can run with.

Week ending July 19, 2009

7/13 - rest (on vacation this week and traveled to Nantucket for the day so no time to run)

7/14 - 4 miles AM @ 8:00 pace
9 miles PM (6 x 800 @ 2:26, 2:25, 2:24, 2:24, 2:23, 2:22 with 2:30 recovery, then 2 x 400 @ 71, 72, then one more 800 @ 2:26. The two 400's and the last 800 were pacing Eric.)

7/15 - 12 miles @ 7:15 pace

7/16 - 8 miles @ 7:09 pace

7/17 - 8 miles @ 7:15 pace

7/18 - 12 miles total, 7.6 @ 6:06 pace

7/19 - 15.25 miles @ 6:56 pace

68.25 miles for the week. Pretty good for a week with a rest day and being on vacation.

Week ending July 12, 2009

7/6 - 6 miles @ 7:30 pace

7/7 - 7 miles @ 6:49 pace

7/8 - 7 miles (4 sets of 400/800 with 1:30/2:30 recovery @ 69/2:26, 71/2:28, 70/2:28, 69/2:24)

7/9 - 8 miles @ 6:57 pace

7/10 - 4 miles @ 8:00 pace

7/11 - 8 miles with Harbor Trail 5K @ 16:07 for 3rd place (17 second PR on an honest course. I ran 16:07 once last year but it was a downhill course) Seacoast Online story here.

7/12 - 15.25 miles @ 7:06 pace

55.25 miles for the week with a good 5K. Next 5K I run will be completed in less than 16 minutes. 

Week ending July 5, 2009

6/29 - rest

6/30 - 8 miles @ 6:46 pace

7/1 - 4 miles AM @ 8:00 pace
6 miles PM (6 x 800 @ 2:36, 2:37, 2:36, 2:35, 2:33, 2:31 with 2 minutes recovery) Easy workout.

7/2 - 10.75 miles @ 6:58 pace

7/3 - 4 miles @ 8:00 pace

7/4 - 8.5 miles with York 4 on the 4th Road Race @ 21:32 for 4th overall. Didn't really go with the leaders, who cranked mile 2. After 2 miles I was in 11th place, but started picking people off coming down the beach. Got to 4th place just before the parking lot and had to kick it home to avoid getting passed back. Seacoast Online story here.

7/5 - 15.25 miles @ 7:10 pace

56.75 miles for the week.

Week ending June 28, 2009

6/22 - 2 miles @ 7:30 pace (no time to run, snuck in a little stretch out before a meeting)

6/23 - 4 miles AM @ 8:00 pace
7 miles PM (10 x 400 @ 73, 73, 72, 72, 71, 72, 71, 71, 71, 68 with 60 seconds recovery) Pretty easy workout, should have done a few more reps if I didn't have a race on Saturday.

6/24 - 6 miles @ 6:37 pace

6/25 - 6 miles @ 6:34 pace

6/26 - 4 miles @ 8:00 pace

6/27 - 10 miles with Strawberry Festival 5 Mile @ 26:55, 1st overall after a battle with Nathan Huppe, who led for 4.5 miles, dragging me to a 81 second PR. Seacoast Online story here.

6/28 - 12 miles @ 7:25 pace

51 miles for the week. Low mileage, but a big win for me because I've had the 5 Miler on my calendar since last summer.

Week ending June 21, 2009

6/15 - 6 miles @ 6:56 pace

6/16 - 8 miles @ 6:27 pace

6/17 - 4 miles AM @ 8:00 pace
7 miles PM (4 x mile @ 5:12, 5:10, 5:11, 5:06 with 2:30 recovery)

6/18 - 10.75 miles @ 6:44 pace

6/19 - 6 miles @ 6:57 pace

6/20 - 7.6 miles @ 6:07 pace

6/21 - 13 miles @ 7:02 pace

62.35 miles for the week.

Week ending June 14, 2009

6/8 - 7 miles @ 6:49 pace

6/9 - 4 miles AM @ 8:00 pace
6 miles PM (8 x 400 @ 69, 70, 70, 71, 69, 69, 69, 66 with 70 seconds recovery)

6/10 - 5 miles @ 7:03 pace

6/11 - 5 miles @ 6:48 pace with strides on last miles

6/12 - 4 miles @ 7:41 pace

6/13 - 10.5 miles with Market Square Day 10K, 33:41 for 4th place overall
(69 second PR!)

6/14 - 13 miles @ 7:14 pace

54.5 miles for the week. A few light days tapering a little bit for Market Square Day, which was a pretty good success. I was hoping to get under 34 minutes and managed to do that. I drafted behind Scott Rowe for about 5.5 miles so I owe him some thanks for that. Actually, we're probably even because I helped him with directions at a few turns. The volunteers weren't really doing their jobs at all the turns and I could see him about to run right through a couple of turns so I yelled up to him "Turn!" Of course, securing 4th place would have been easier if I just let him go off course! Seacoast Online story here.