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.