Ending 2006 With a Bang

Ran 23.1 miles @ 8:05 pace average.
Paved and dirt roads (icy, thin snow)
Very hilly.
Weather: lower 20s to start, lower-mid 30s at end. Sunny.

After two days of rest, a long run was in order. This was probably one of the better long training runs I've done for a few reasons: 1) This route was very hilly. I don't think I've ran a road training route this hilly over this distance before. 2) Good pace despite slippery conditions, with a light progression throughout. I should note that this was four loops, and after the first and second loops I did stop by my house for pit stops, shedding clothing and drinking water, so there was a little bit of a rest in there. Still, even with that in consideration, I'm very pleased with today overall.

Loop 1 (5.67 miles) - 8:10/mile pace. Getting warmed up. Climbing the hill the first 2.8 miles seemed like cake on fresh legs. Towards the end, the gore-tex jacket and gloves seemed a bit much. Stopped in the house to ditch jacket, opting to run in a long sleeve wicking shirt over a short sleeve wicking shirt with gloves.

Loop 2 (5.67 miles) - 8:08/mile pace. Felt great. A husky came out barking, but didn't pose a threat. Towards the end, the gloves were a bit too much. Opted to swing inside house to drop them off.

Loop 3 (5.67 miles). 8:03/mile pace. Still feeling great, albeit a little more tired. Husky comes out barking again, it looks like he just wants to play but while that's tempting, I'd rather do my run. Thin layer of plowed snow over the dirt road section is beginning to loosen up with the warmer temps, making the pace slower and trickier.

Loop 4 (6.12 miles). 8:01/mile pace. Added a little extra here to ensure that I'd be over 23 miles. Snow on dirt road is very loose now, and I had to shorten my stride to prevent slipping. Feeling tired but fine. Glad to be done with time to update running log, blog, and take a shower before the football games start.

Weekly total - a mere 55.4 miles. Not much, but that's what I get for taking two days off. Glad to end the week on a good note though. Looking forward to a killer 2007! Wishing my fellow runners out there the same.

Heavy Legs

Ran 10.6 miles @ 8:38/mile pace.
Paved path.
Very flat.
Weather: 70 degrees and sunny.

Today's run was a bit of a bust. From the very start, my legs felt like two pillars of concrete, and efforts to convince myself that it was psychosomatic were futile. Today marks the 11th consecutive day in a row I've run, which for me is a new record.

My brother and I ran on the Suncoast Trail, a paved path that is perfect for running, biking, or whatever, and is void of anything with an internal combustion engine. I did the first two miles as a warm-up with my brother and then took off to attempt to get in at least seven marathon paced miles, which never happened. I hit the first split in 6:52, though it required great effort and sapped me of whatever little strength I still had. The second mile clocked in at 7:16, and I was really hurting here. Halfway through the next mile, I came to my senses and realized there was no way and I took my foot off the gas. I slogged through the next mile and turned around. I ran into my brother not too much later and we returned together.

So, a not so good day today. Tomorrow I'm taking a day off. This time I mean it. I know it'll really do me some good. Besides, I'm flying back home tomorrow so I guess that's a good day to take a day off. Looking forward to returning to the cooler weather. I grew up in Florida, but still, it's way too hot for me.

Fore!

Ran 5.6 miles @ 8:20/mile pace.
Paved roads, paved golf cart paths.
Slightly hilly.
Weather: Mid-upper 30s, sunny.

Today's purpose was recovery, and I really feel like I could use it! My legs are pretty tired, so taking it slow and easy was on the agenda. I ran down the road from my mother's house in Gainesville to a golf course. The sun was just beginning to rise and there were no golfers to be seen, so I decided to take a chance and run on the cart paths for fun. I was waiting for someone who worked there to chase me down and kick me off, but that never happened. Instead, I just had an enjoyable run.

I'm back down in Tampa now. Heading back up to Maine on Friday. Tomorrow's agenda calls for 12-15 miles with 10 at MP. Friday will be another short recovery run, likely of the 6-mile variety before I fly back up. Saturday a medium-paced volume run and Sunday a 20+ miler.

Aiming for Marathon Pacing

Ran 8.0 miles (2.0 miles warm-up, 6.0 miles at MP)
Paved roads.
Slightly hilly.
Weather: mid-50s, breezy.

Today's run was around the campus of my alma mater, the University of Florida. First two miles I did with my brother and dad as a warm-up and then I took off on my own.

Mile 1: 9:31
Mile 2: 8:53
Mile 3: 6:58
Mile 4: 6:53
Mile 5: 7:00
Mile 6: 6:45
Mile 7: 6:55
Mile 8: 6:51

My target MP is 7:10, so like a few days ago, I was stepping on the gas a bit too hard. Still, it was nice knowing I could do so after nine straight days of running with no problem. However, I did puke after the run, but it was only because my stomach didn't agree too much with the breakfast bake I ate a few hours before. I was fine though.

I do have a pacer on my Garmin that I'd like to start experimenting with to help me hit 7:10/mile better on my MP runs.

I may take a rest day tomorrow. I feel like I could use one. We'll see.

Merry Christmas!

Ran 8.0 miles @ 8:57/mile pace.
Paved roads.
Pretty flat.
Weather: Upper 60s, rain.

My father, brother and I went out for an easy Christmas run in Gainesville. The route went from my father's current house to the old house where I grew up and back. I added a little more just to round up to nearest mile. Easy pace and a good fun run.

Merry Christmas!

Another 80+ Week in the Books

Ran 10.5 miles @ 8:14/mile pace.
Paved roads.
Very flat.
Weather: 70 degrees and humid.

I woke up early this morning and got in my run before my brother and I headed up to Gainesville to see our folks. Despite it being pre-dawn, it was really warm and sticky out, but I felt better adjusted to it this morning than yesterday, though not entirely so.

Run went well. Purpose was volume and recovery, so it was a take it easy and enjoy it kind of run, which I did. Good run to end a good week.

Week in review:

Total = 81.o miles

Monday 15.0 miles
Tuesday 11.o miles
Wednesday 15.0 miles
Thursday 11.o miles
Friday 6.0 miles
Saturday 12.5 miles
Sunday 10.5 miles

Next week will have more emphasis on MP.

55 Degree Differential

Ran 12.5 miles @ 8:06 mile pace, including 5.0 miles @ 6:53/mile pace.
Paved road (bridge).
Very flat, sans one hump in the bridge.
Weather: Upper 70s, partly cloudy, very humid.

Yesterday morning's run in Maine, 23 degrees. Today's run in Tampa, 78 degrees and very humid. The difference was quite a shock! The run took place at the Gandy Bridge which traverses the bay and connects Tampa and St. Petersburg. There's a separate bridge for runners, roller bladers, walkers, whatever... so long as it doesn't have a motor, therefore it's a nice place to run.

I ran across and back the first time with my brother at a 9-something mile pace. The heat felt immense, and I developed side stitches after just two miles. During that time, I also became drenched in sweat.

Once we returned, I did another out and back on the bridge alone while my brother had enough and opted to wait. I shot for marathon pace (7:10), but went too fast. However, I was able to hold the pace and hit my splits at 6:49, 6:51, 6:57, 6:51, and 6:55. With not being properly acclimated to the heat, it was pretty tough. I did a couple more miles as a cool down and called it a day. Good run. Tomorrow should bring my weekly total up to 80+ miles. I'm going to start incorporating more MP runs next week. It might mean a little less mileage for the weekly totals, but hopefully not too much. Next week will give me a better idea.

The Woods are Lovely, Dark and Deep

Ran 6.0 miles @ 8:31/mile pace.
Paved roads, dirt roads/wide trails.
Moderately hilly.
Weather: lower-mid 20s.

Today called for a lighter day, and with a work party this afternoon, an early morning run only seemed fitting. I decided to run a mile down the road to a fire/service road that goes into a large section of woods. Here I wouldn't have to worry about sleepy drivers or neighbors' dogs. Only wildlife.

The path climbs steadily up for a couple of miles until I hit the turnaround point, which is a good size lake in the middle of the woods. My headlamp brightly lit the way, and I was enjoying myself despite not being fully awake.

My pace slowed a bit on the return route when I encountered a large porcupine in the path. He ran straight ahead, trying to flee, as I slowed my pace and followed it a good ten feet back. I wondered why the poor guy didn't just duck into the woods. I felt bad knowing that I was probably scaring the heck out of the prickly little bugger. The path widened and I was able to get to one side, and sensing this, he finally turned and ducked into the woods.

Good run. My next workout will be down in Florida where I'm heading for Christmas. It'll be nice to be able to run shirtless again.

This Run Goes to 11

Ran 11.o miles @ 7:39/mile pace.
Paved roads.
Very hilly.
Weather: Temps in upper 40s, sunny and windy.

Today was just one of those days where all cylinders are firing. I came out feeling very energetic and raring to go, and the Achilles behaved very nicely. I tried holding back, but it went something like this:

The first three miles climb a moderately steep hill. I zip up it at a 7:40/mile pace while feeling incredibly strong. My legs begin to seemingly talk to me.

"Can we go faster?" asks Engine #1, my left leg, in a sweet voice.

"Yes, can we please?" pleads Engine #2, my right leg with the sore Achilles.

"Now, now guys, we have to take it easy," I explain to them. "Engine #2, you should know better. You've been hurting a little and we're probably already going too fast up these hills."

"But we feel fine!" they cry in unison. Engine #2 adds "And the Achilles isn't an issue!"

"Not now it's not," I explain, my tone becoming stern. "But it could. Better to just maintain this pace for a while."

They reluctantly agree and we cruise along miles four through seven together, which follows the top of a ridge and take some steep dives and climbs.

"How about now?" Engine #2 asks. "See? This is going okay."

"Yeah, c'mon, I want to go faster," pouts Engine #1.

"No guys," I reply, somewhat angrily. "C'mon, give me a break. We really need to chill out. Sure, everything is fine now, but remember what happened yesterday? That Achilles got a little mad at us for picking up the pace. We're going to hold. End of story."

Mile eight rolls along and the road becomes flatter with a slight downhill. My Garmin beeps at me, telling me I hit the split in 7:36.

"We're going faster, aren't we?" asks Engine #2.

"See? We can do it," says Engine #1. "If there's any trouble we'll slow down immediately. What do you say? Pleeeeeeeease?!?!"

"Alright! Fine!" I exclaim, fed up with the whining and mad at myself for caving in. But together we push forward. Mile 9 clocks in at 7:17, the very upper edge of my marathon pace. Mile 10 clocks in at 7:06. It felt easy. It felt great. I wanted more. But...

"Guys, I gave you two at MP. This was good. The Achilles didn't make a peep, but let's not push it."

The engines agree and we do the last mile as a cooldown.

Good day. Very good day.

Winter Solstice Eve Run

Ran 15.0 miles @ 7:49/mile pace.
Paved roads.
Slightly hilly.
Weather: Upper 30s, sunny, no wind.

Beautiful weather today made for great running. Seasonably cool out out and no wind as I headed out on my 15 mile course. The goal was to do this at a moderate pace, and overall I felt pretty good, especially in the later miles. The first half of this run is almost entirely uphill, but at a slight grade. By the time I reached the turnaround point my leg muscles were warmed up and I enjoyed the slight downhills. It's funny how on slight grades you notice the uphills, but those same stretches when going the other way seem flat.

Achilles did feel a little sore during this run, but only when I picked up the pace a little at mile 10 and hit that split at 7:15. I decided then to slow down and once I did it pretty much went away. I'm not terribly concerned about it, but will give it some ice and take some aspirin. As I'm typing this, it's barely noticeable.

Cooldown

Ran 11.0 miles @ 8:12/mile pace.
Paved roads.
Very hilly.
Weather: Mid-30s, partly cloudy. Brisk north wind.

The temperatures have taken a dive back down to seasonal levels, but with the snow melted and sunny skies out, it made for good running weather. The wind out of the north made it seem a bit chillier at times, but I was well dressed and enjoyed the run.

The agenda for today was to just take it easy and get in the miles to follow yesterday's harder run. Pretty steady splits and feeling good. The Achilles continues to feel fine and isn't an issue. Woohoo!

Easy as 1, 2, 3... (4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15)

Ran 15.0 miles @ 7:35/mile pace.
Paved roads.
Slightly hilly.
Weather: Mid-40s and sunny.

I came out feeling great today, fueled with energy and anticipation after two days rest from a sore Achilles. As a result of the time off, my legs were fresh and raring to go. I trucked along and hit my splits at decent times that felt effortless. I decided to do miles 11-13 at marathon pace and that stretch felt easy even after 10 miles. However, it's only fair to note that those miles were on a slight downhill grade which no doubt helped shave a few seconds. Here are the splits:

Mile 1: 7:51
Mile 2: 7:55
Mile 3: 7:51
Mile 4: 7:48
Mile 5: 7:47
Mile 6: 7:42
Mile 7: 7:35
Mile 8: 7:20
Mile 9: 7:39
Mile 10: 7:31
Mile 11: 7:05*
Mile 12: 6:52*
Mile 13: 6:58*
Mile 14: 7:53
Mile 15: 7:51

Feels good to be back. Tomorrow I have 10.8 scheduled and am looking forward to it.

Fending Boredom

First, the good news: I awoke this morning and the achilles feels nearly 100% (still going to rest today as a precaution). That's obviously a huge relief, as I've always heard horror stories about achilles injuries. Mine never felt like anything major, but I'm glad I didn't give it the chance to become one. I think running on it might have made it worse, based on the tinges of pain I felt on Friday's run. I'm really looking forward to getting out there again tomorrow.

Now, the whining: Weekends sure are boring without running. The extra few hours I have each day seem enormous. Yesterday was well spent by going over to LL Bean with a friend to finish up my Christmas shopping. Today? Perhaps finish recording a song I'm working on and of course, watching the Patriots rebound from last weekend's loss and slaughtering the Texans.

Doing the Right Thing... Begrudgingly

Ran 1.1 miles @ 8:23/mile pace.

Yesterday, I hobbled through my run with a sore Achilles tendon in my right heel. I spent this morning icing it and taking aspirin and knowing that I was hurting, I prepared myself to abort today's run run at the first sign of trouble. After a couple of tenths of miles, I felt the soreness/tightness coming on with slowly increasing intensity and decided to throw in the towel a little over a half a mile into the run. Bummer, since the sun is shining brightly and it's once again very warm out.

I don't think this is anything too serious, but I may be forced to take another day off tomorrow. I'd rather do that and heal up quicker and properly rather than almost assuredly making things worse. The trade-off is I'm going to go a bit mentally nuts the rest of today and tomorrow. Aspirin and lots of ice in the meantime and I must keep telling myself: It's the right thing to do. It's the right thing to do. It's the right thing to do. It's the right thing to do. It's the right thing to do...........

Another Warm Run

Ran 15.0 miles @ 7:58/mile pace.
Paved roads.
Slightly hilly.
Weather: Mid 40s, foggy.

Today's run was pretty good. However, I'm a bit concerned about my right Achilles tendon. I pulled it about an hour or two after my run yesterday, but didn't think much of it. It felt sore during my run today, and on three or four occasions it tinged really badly for a few seconds. I may opt to rest it tomorrow.

Other than that, good run. Steady splits and I just rolled along.

Global Warming Run

Ran 10.8 miles @ 7:47/mile pace.
Paved roads.
Very hilly.
Weather: temps in mid 50s, sunny.

I set off for my run this afternoon and shortly after the first mile, I was pulling up my long sleeves as I was clearly overdressed. It's mid-December.. what gives?!?!

Anyway, the run itself was fine. Fortunately, my very gracious boss gave me permission to head out a little earlier so I could get my full run in before grad school this evening. I felt a little creaky at first, most likely from the rest day yesterday, but after my legs warmed up I felt fluid as I rolled along the ups and downs of the hills. Good workout with a nice progression in split times, starting out at 8:09/mile pace and working down to 7:14/mile.

Change is Good

Ran 10.2 miles @ 7:48/mile pace.
Paved roads.
Extremely hilly.
Weather: Upper 3os, sunny.

I set out this afternoon to do a couple of my 5-mile loops when I had an epiphany of sorts. I realized shortly after the first mile that I'm kind of bored of some of my routes. Could that be another reason why I was feeling a bit burned out yesterday (along with work and grad school being especially busy)? It made sense, since I've really grown to not like this 5 mile loop all that much. It goes by too much traffic downtown and is pretty boring. So, I did the logical thing. I turned down another street, with no concrete route in mind.

I was familiar with some of the roads for a few miles, and then I ran on some ones I had never been on. They took me up and over some very challenging hills and alongside some beautiful farmlands and forests. I wanted to keep going further and I did, eventually meandering back down to the county road that would take me to Main Street and back to the school. I finished my last mile in a flurry, clocking it at 6:38. I even think I had a dorky grin on my face while I was doing it. The important thing though was that I had fun and it didn't seem like a chore.

It's important to be mindful that mental slumps are normal, but analyze why you're feeling that way and then come up with a plan of action and do something about it. Switching things up a bit and heading out into the unknown added the excitement I needed to kick yesterday's somewhat blah mentality to the curb. Man, those hills were fun. I seriously really love hill running. I'm ready for more, just slightly concerned about tomorrow's weather.

Bah

Ran 2.7 miles @ 7:33/mile pace.
Paved roads.
Slightly hilly.
Weather: Temps in upper 30s, overcast.

I cut today's run short because of... well... stomach issues. Not many woods to duck into on the route I was doing today from work.

To be perfectly honest, I'm also feeling a bit burned out at the moment. I suspect it's more from really having to rearrange my schedule over the past several days with splitting up my runs to do doubles because of work or grad school commitments. I need a few hours each day to simply relax and I haven't been getting that since mid-week last week. As a result, at times my training has seemed more like a part-time job, rather than fun.

I'll get over it though. I have grad school again Thursday afternoon, but other than that, there shouldn't be any other extraneous obstacles. As my required "me" time accumulates during the week, I suspect my mental batteries will be recharged.

Nice Day for a Long Run

Ran 20.6 miles @ 8:00/mile pace
Paved roads.
Moderately hilly.
Weather: Upper 30s to lower 40s. Partly cloudy. Moderate headwind during return.

Today's workout was a good one. It's nice to know I can finish off a 70+ mile week with a long run on a pretty hilly route and do it at a decent pace (for me) while feeling strong. My splits were pretty steady aside from adjustments for hills. I was just plugging along, letting my mind wander, and having a good time.

I've recently read about the "Parrott Predictor" on a couple of other folks' running blogs. It basically states that you can predict your marathon pace based on the fastest 26.2 miles you've run over a week of training. If so, that's somewhat encouraging. This past week puts me roughly around 7:22/mile pace for my fastest 26.2 miles. I need a 7:17/mile pace or faster for my marathon in late February to qualify for Boston. I'm getting there, but still have a ways to go.

Recapping the week:
Monday: 5.0 miles
Tuesday: 15.1 miles
Wednesday: 10.3 miles
Thursday: 11.2 miles
Friday: 0 miles
Saturday: 10.2 miles
Sunday: 20.6 miles

Weekly total: 72.4 miles

Saturday Double

Total miles: 10.4

Morning:
Ran 5.6 miles @ 8:20/mile pace.
Paved roads.
Very hilly.
Weather: 2o degrees.

Afternoon:
Ran 4.8/miles @ 7:29/mile pace.
Paved roads.
Slightly hilly.
Weather: 32 degrees.

Morning run:
Because of grad school obligations today, I opted to do a double and headed out into the darkness this morning at 4:50am. It was 20 degrees out, but I was adequately dressed with wind pants, long johns, Gore-tex jacket, mittens, balaclava, beanie, and my trusty headlamp. The roads were quite icy, but when possible I'd run in the middle of the road which was ice-free. Traffic is not an issue, especially this early on a Saturday morning. I headed up to the top of the hill and saw that the dirt road I normally turn off at was still covered with unpacked snow. Luckily, this is almost exactly the half-way point, so I simply turned around and got in the same mileage. I also avoided encountering that German Shepard by doing this (but I still had my pepper spray with me as a precaution).

Afternoon run:
The temperatures had warmed up but with an overcast sky it still seemed a bit dreary out. I ran right after my class was over to take advantage of the daylight. Conditions were still icy, but being that it was daylight the dangerous patches were easier to spot. Good run, and I'm looking forward to my long run tomorrow. As an added bonus, temps are expected to climb to the mid-40s tomorrow. Woohoo!

Looking Down the Road

This morning, I headed downstairs to the kitchen, savoring the smell of the coffee brewing in my pot that was started a few minutes ago by the timer. I looked out in my backyard and my eyes widened with excitement: Snow! Our first real snowfall of the year. My next thought came just a second later, which was that I was glad I decided to switch my rest day from yesterday to today. Not so much for the snow, but for the winds we're supposed to get later today along with highs only in the 20s.

I thought I'd take advantage of the tranquility of the morning and lay out my projected race schedule, so here it goes:

Plan A (assumes BQ in Feburary along with a knock on wood)
Feb. 25th - Hyannis Marathon
April 16th - Boston Marathon
May 13th - Portland Sea Dogs 5K
May 27th - Pineland Farms 50K ultra
July 20-21st - Vermont 100 ultra
Sept. 30th - Vermont 50 ultra
Oct. 14th - MDI Marathon

Plan B (if I don't BQ at Hyannis)
Feb. 25th - Hyannis Marathon
April 14th - Bull Run Run 50M ultra
May 20th - Sugarloaf Marathon (BQ attempt)
July 20-21st - Vermont 100 ultra
Sept. 30th - Vermont 50 ultra
Oct. 14th - MDI Marathon

There's a two month gap between May and July to allow the type of training I want to do to prepare for the 100-miler. I'm going to enter the lottery for the Mt. Washington Road Race in mid June, but since I got in last year, I'll just go ahead and assume I won't again this year but if I do it'll be a nice surprise. Lot's of fun stuff to look forward to!

Double Dog Dare Ya

Total: 11.2 miles

Morning:
Ran 5.7 miles @ 7:54/mile pace
Paved and dirt roads.
Very hilly.
Weather: temps in lower 30s

Afternoon:
Ran 5.5 miles @ 7:26/mile pace.
Paved roads.
Slightly hilly.
Weather: temps in lower 40s

Morning details:
Today was scheduled to be a rest day, but after seeing the weather looked good for today and not-so-good for tomorrow, I opted to postpone the rest day until then. I was out the door at 4:45am under a soft but bright blanket of moonlight diffused by a thick layer of clouds. The temperature was relatively warm and I got off to a good start.

A scary moment occurred when I encountered a large German Shepard that wasn't very happy to seem me. He barked and charged me a few times, and I quickly turned my headlamp to it's highest setting (which is extremely bright) and tried to keep the light directly in the dog's eyes. I hoped that if the dog couldn't see me well, it'd be hesitant to charge. That seemed to be case, as the dog only approached closer when he dodged my light a little and I guess could see me better. All the while, I shouted loudly but calmly "it's okay" to the dog, hoping both to calm it down and also hoping someone would hear me. Eventually I heard a voice out of view call and the dog ran towards it. Whew. Next time I run this route in the early morning, I'll carry along a can of mace that I have, just in case. I really don't want to use it, but I also really don't want to get bit! I imagine that the dog's owner was simply letting their dog out to use the bathroom, and wasn't expecting someone to be out running at that time. I've run the same route several dozen times in the past and never even seen this pooch before.

Anyway, the run went very well other than that. I also heard some coyotes yipping about a mile before the dog encounter, which is always neat to hear.

Afternoon details:
I had a meeting at one of the "sending schools" down in North Berwick and opted to run from there once the meeting was out to take advantage of the remaining daylight. I just opted to do an out and back route to get in 5.5 miles, and did so at a light pace. Legs felt a little tired but not bad. Good workout.

Though tomorrow could be a rest day, I may opt to do something very light and small, like 2-3 miles. I'll see how I feel in the afternoon and go from there.

A Nice Surprise of Sorts

Ran 10.3 miles @ 7:16/mile pace.
Paved roads.
Slightly hilly.
Weather: Mid 30s, overcast.

My recent increase in mileage has me venturing into somewhat uncharted territory. I'm still learning how my body reacts to the weekly increases and workouts. Sometimes it's a guessing game as to how I'll do, but mostly I've noticed my overall pace is obviously slower, which is of course to be expected and is necessary to get the miles in. I'm still in an adjustment period. However, it is also important for me at some point to start doing some runs or parts of my runs at marathon pace. Today was a nice step in that direction.

Today was a far cry from yesterday when I set out and my legs felt very heavy. Instead, today I felt very light and fresh from the get go. I wasn't expecting that at all. As a result, I took off fast, and decided then and there to shoot for doing my first three miles at my goal marathon pace (7:10). I clocked them at 7:11, 6:51, and 6:54. I then eased up a bit, but still ended up hitting my splits at faster than expected times.

This was a huge confidence booster, and I couldn't be happier. My ultimate goal of breaking 3:10 this February to qualify for Boston seems just a little closer now, but I know I still have a lot of work to do.

Mile 1: 7:11
Mile 2: 6:51
Mile 3: 6:54
Mile 4: 7:36
Mile 5: 7:23
Mile 6: 7:24
Mile 7: 7:23
Mile 8: 7:28
Mile 9: 7:19
Mile 10: 7:15
Last .03: 7:01/mile pace.

I was planning on a rest day tomorrow, but may try to get in a very short run after a meeting in the afternoon.

Running Until the Sun Goes Down

Ran 15.1 miles @ 7:59/mile pace.
Paved roads.
Slightly hilly.
Weather: Upper 20s.

Got in a good workout today. It took a good while until I felt warmed up. The first five miles I felt stiff and my legs heavier than concrete. After that, I felt pretty good. Just pretty tired legs, which kept my pace down somewhat but still respectable for me. Splits were steady with little variation.

The cold and darkness were challenges, but that's to be expected in the winter. Thank goodness for headlamps. Good workout, and my third 15+ mile run in four days. Tomorrow I'm planning on 10 miles, and a rest day on Thursday.

Five in the Cold

Ran 5.0 miles @ 7:45/mile pace.
Paved roads.
Slightly hilly.
Weather: 30 degrees, brisk north wind.

I had set out today in the hopes of doing at least 10, but quickly learned after starting my run that wasn't entirely realistic. My legs just feel very exhausted after the last two days. However, I was glad to get in the workout that I did. Normally, I might have just taken a rest day so it's good to get some mileage in instead.

My first split was 8:05, from there, I took off a few seconds from each mile until I finished the fourth mile in 7:50. Then I felt loosened up and good, and dropped the hammer a bit, running the last mile in 6:57. What's good is that it felt nearly effortless and pretty easy, despite tired legs.

Since that last mile felt so good, I mused on whether I should have kept going or not, but decided just leaving at five would allow better recovery and more gas in the tank for this week. I'd also like to start incorporating more tempo work or marathon pace (7:10/mile target) runs into my workouts this week in addition to the weekly mileage increases. Today was a good taste of that.

Slow and easy

Ran 16.2 miles @ 8:01/mile pace.
Paved roads.
Moderately hilly.
Weather: mid-upper 30s. Sunny.

I set out this morning on a new route that I've been wanting to try for a while. It crosses the Saco River twice, goes through a couple really neat small towns, and there's plenty of the ever present woods and farms alongside the roads. This was a good time to do it, as I planned on running at a very easy recovery pace (yesterday's hills runs took a lot out of me) and I could enjoy the scenery. Also, the hills aren't that bad along this route, relatively speaking. They are there, and a few are long, but none are really all that steep. According to the USATF's running route planner, there is 540' of elevation gain on the course, which isn't too bad for that mileage.

However, the run got off to a somewhat ominous start as the pin on my Garmin broke off for the third time this week. Unfortunately, I couldn't find it, and I was forced to stash the Forerunner in the pocket of my water belt. I have one pin left from an old watch, I think I'll just superglue it on there.

Aside from that, it was a great run otherwise and I felt very good throughout. A bit stiff at first from yesterday and also the cold, but after five miles I felt very loose.

Despite two rest days this week (one not really planned), I still got in what is for me a decent weekly total. I'm still shooting for consistent 70-80 mile weeks though.

Mon = 0 miles
Tues = 12.5 miles, extremely hilly
Wed = 10.5 miles, slightly hilly
Thursday = 5.7 miles, very hilly
Friday = 0 miles
Saturday = 15.1 miles, extremely hilly
Sunday = 16.2 miles, moderately hilly

Total = 60.0 miles

Trail Run and Road Run

Ran 15.1 miles total.
Run #1: 8.2 miles @ 8:58/mile pace. Muddy, rocky trails. Extremely hilly.
Run #2: 6.9 miles @ 7:57/mile pace. Paved roads. Extremely hilly.
Weather: Sunny, windy, temps in the lower 40s.

Run #1:



I set out this morning to meet up with my running group to do a trail run just outside of Portland. Afterwards, the plan was to get in enough miles on the roads to bring me up to 15 for the day.

Ian, Emma, Jeff, Eric and I set off on the trails to find puddles the size of small lakes and deep mud covering much of the trails. It made it challenging and fun, albeit a bit treacherous. There were a total of four full-on fall downs. I won't say who they involved, but will say that none of them were me (I probably just jinxed myself for next time).

At the high point of one hill, we were afforded great views of Mt. Washington and the Presidential Mountains. The peaks were actually in the clouds, but an impressive sight nonetheless.

At the conclusion of the run, we hung out for a bit while rehydrating. I'd do the next run alone, but Jeff informed me of a good loop that was about 7 miles long that I could run, and I changed my shoes and was off 15 minutes later.

Run #2:

Jeff told me there would be a long hill climb, and he wasn't lying. It was a good workout, and I just kept my pace slow and steady and I enjoyed the ascent. I felt excellent throughout, and considered stopping at the Back Cove on the way home to get in another four miles but decided that would be a bit much. I'd like to save myself for tomorrow. Good day of running though, I'm quite pleased.

Early Morning Run

Ran 5.7 miles @ 7:57/mile pace. Paved and dirt roads. Very hilly.
Weather: Upper 40s, very foggy, balmy.

Running early in the morning will definitely take some getting used to. This was my only chance to run today, so I sucked it up and headed out my door at 4:50am to do my 5.7 mile loop.

Fortunately, it was unusually balmy out thanks to a warm front. However, it was also very foggy. My headlamp was of little help at times, serving to blind me when reflecting light off the mist in the thicker patches. This, along with simply not being used to running this early, slowed me down considerably but it's somewhat moot mentioning that since the goal here is to get in more volume.

My stomach wasn't too happy during the run, and I had to stop twice in the woods to take care of things. The second time I heard what sounded like a raccoon make a call a few dozen feet away. Better that than a bear, which is what I actually dreamed last night that I'd encounter.

All in all, it really feels great to get the workout in and I can go about my teaching and grad school business today guilt free. Also, the mileage was perfect, as I felt I could use a light and easy day. That worked out nicely.

Wussin' Out

Ran 10.5 miles @ 7:40/mile pace. Paved roads. Slightly hilly.
Weather: Mid 40s, overcast.

To me, it's pretty annoying to set out with a certain mileage in mind and then not run it. Even if the reasons are legit, I feel like a big, fat wuss. I guess today is one of those days. I can go through the gamut of excuses, which would include yesterday's hill workout kicked my butt, I was under dressed and began to feel cold halfway through the run, and I had to go to the bathroom (pretty bad). All are true and I guess all are good reasons to decide to cut the run short. You know what? It doesn't matter. I still didn't do the 15 that I had planned on doing and I feel like a wuss because it.

I began to think of the above hermenutically, and decided it's a good thing. Whenever I've felt this way in the past, I've almost always came back swinging. So, with that in mind, so be it. Looking past my self-loathing, I still had a good workout today. It was a quality run despite the obstacles. Tomorrow will be a challenge since I have an extra busy day with work and grad school, so I may not be able to make up for things then, but soon. Oh yes, soon. I'm smelling some good running going on Friday through Sunday for sure.

Cold, Dark, Misty

Ran 12.5 miles @ 7:58/mile pace. Paved roads. Extremely hilly.
Weather - lower 30s, dark and misty.



Yesterday's rest day helped recharge the batteries a little. I came out feeling very strong overall today. The first 5 miles of this route are all uphill and I ran those sections with ease. I did take it very easy though, and didn't push too hard (splits averaged around 8:15/mile). I opened it up a little more after that point, but again, not too much (around 7:45/mile).

I'm taking it easy on purpose for more of my runs in order to get more miles in. I've decided this a better route to go, which is not to say I plan on neglecting tempo runs or speed workouts. However, I may take my pace easy for another week or two while I adjust.

The weather was interesting in that a few snow flakes fell earlier in the day (or so I was told), and the precipitation during my run was borderline on being frozen. I was waiting to feel a few pellets of sleet but that never came. Just a pretty thick mist.

I plan on running around 15 tomorrow. Thursday will be a challenging, since I have a staff meeting and grad school that evening. But Friday through Sunday are looking open.

Nice End to a High Mileage Week

Ran 11.1 miles @ 7:40/mile pace. Paved roads. Very hilly.
Weather: Sunny, temps in lower 40s, rising to upper 40s.

Weekly Total: 80.1 miles

I've finally gotten my mileage up, and I'm really happy to crack 80 miles for my weekly total. During the summer, I managed to have several weeks with totals well in the 60s, but with tapering down for an ultra and also a marathon this fall, along with subsequent recovery periods, getting my mileage up hasn't been very prudent.

What's great is that I, well, feel great. I don't feel banged up, overly tired or sore. Granted, I took it somewhat easy this past week with my pace, but it's still nice to know I can do this kind of mileage. Even better and most importantly, it should help me with my goal to BQ this February. I just need to have more weeks like this, along with some tempo workouts.

As for today's run itself, climbing the hills was a bit mentally though, but physically it was quite easy. Running on flat terrain the past several days was no doubt the reason. But my pace held steady and my legs were far from yelling at me to stop as they have on occasion in the past.

Also worth noting, my last rest day was nine days ago. I'm not sure how long I'll keep that streak going, but I also don't feel worn down. I'll just play it by ear.

A Doozy

Ran 20.1 miles @ 8:01/mile pace. Paved paths, very flat.
Weather: Sunny, temps in the mid-40s climbing to mid-50s.

My final run for my stay down here in Jersey was a good one. I wanted to wear myself out so I'd be nice and relaxed for the ride home to Maine this afternoon. With the mileage I've put on this week, I knew today would be a bit tough. I actually felt very good for the first 15 miles, but the last five were a bit of a struggle, but not too bad.

I didn't exactly plan for a high weekly total this week. It just kind of happened. Having Wednesday through Friday off definitely made it easier. With the extra time, I just felt "why not?". It's worked out well. No injuries. No really feeling banged up. Just some tired, but still very capable muscles.

Another run tomorrow will put me up higher. Most likely between 10-15 miles.

Bringing up the Mileage

Ran 12.2 miles @ 7:39/mile pace. Paved paths. Very flat.
Weather: Sunny, temps in the mid-40s warming up to lower 50s.

I'm realizing just how big of a difference running on flat terrain makes. Today marked my third day in a row of mileage over 10 miles, and it's really seemed quite easy. Had I run the same mileage on my routes back home, I don't think I'd be performing nearly as well.

I'm on track to break 70 miles this week, maybe even 80. Either way, it'll be my highest weekly total mileage yet. I'm feeling good so far. Great, in fact. I need more weeks like this one if I'm going to run as well as I'd like to at the Hyannis Marathon.

Happy Thanksgiving!

Ran 10.6 miles @ 7:31/mile pace. Paved trails. Very flat.
Weather: Rainy/misty, temps in upper 30s.

With my share of the cooking done (homemade apple pie and homemade french herb bread), I set off to the park again down here in Jersey to get in a run. I felt comfortable despite the cold and rainy weather, and set off with no particular pace in mind. I ended up going at a 7:31/mile pace, which I'm happy with considering the total mileage I'm on pace for this week (into the 70s).

Happy Turkey Day everyone!

A Tale of Two Runs

Tuesday - Ran 7.1 miles @ 8:07/mile pace. Paved roads, very hilly.

Today - Ran 14.0 miles @ 7:41/mile pace. Paved paths, very flat.

Tuesday
I did this run after work and before I traveled down to Jersey for Thanksgiving. I took it easy and treated it as a true recovery run, which was smart and I think my body was grateful, especially given the hills on this route. Afterwards, I changed and made the long drive.

Today
I woke up this morning, not immediately aware of where I was. After getting my bearings and slurping down a pot of coffee and a light breakfast, I drove over to the park that I used to run and walk the dogs at when I lived down here several years ago. The plan was to run between 8-10 miles, but the temptation to cover every path in the park was too great and it bumped my mileage up to 14 even. Very flat terrain, but still far from boring. This park is one of the few nice places in Jersey.

Have a happy Thanksgiving!

Five in the Cold

Ran 5.0 miles @ 7:39/mile pace. Paved roads, slight hills.
Weather: Upper 30's, partly sunny. Little to no wind.

It's parent-teacher conference night tonight, but fortunately I was able to squeeze in a quick five miles during my planning period (with boss's permission, of course). I took it easy and my intent was for this to be a recovery run, but I went out too fast. Recover for me should be no faster than 8:00/mile. But, I don't feel that beat up after yesterday's race.

Training will require some creativity this week as I'm heading down to Jersey tomorrow for Thanksgiving. I'll have plenty of time to get in my runs while I'm down , but on travel days it'll be tricky (heading out tomorrow afternoon).

Hannaford Turkey Trot 5K Race Recap

Time: 19:05 (6:09/mile pace)
Age Group (30-34): 6th out of 25
Overall Placing: 36th out of 529

***I'll also post some pictures later if the Maine Track Club photographer got me in any.

Good day for a race! I'm quite happy with the outcome. While I didn't break 19:00, I came close. And I shattered my old PR of 19:33 (which was set on a flat course last May), so I really can't complain!

I met my friend Amy there before the race. She also did great, especially considering she wasn't feeling very well and also hasn't trained much in the past month. We hung out until it was race time and then BOOM! The starting cannon went off.

Mile 1: 5:45 - My Garmin read this pretty accurately. I set it to take an automatic split time when it read one mile. I felt good during this stretch. Plan was to maintain 6:00 minute splits throughout, and this was way too fast. It'd catch up with me later, but I was feeling good at the time and decided, ah screw it, I'm feeling good, let's go with it and see what happens.

Mile 2: 5:52 - I think my GPS was just a little generous here. It took the split about five seconds before the actual mile marker. But I was still running strong and feeling good. I was running with a pack of six or so runners for much of this mile.

Mile 3: 6:28 - Uh oh. I was starting to run out of gas. That pack I was running with was putting on more and more distance. Fortunately, nobody was close behind and I wasn't passed during this stretch. During the last tenth of a mile for this mile there's a big uphill. The pack is now a good 30-40 feet ahead of me when we reach it. By the time we get to top of the hill, I've gained all of the distance back and I'm literally right behind them.

Last point-one (time ??) - Just a tenth of a mile to go, and though I'm tired, the pack appears to be even more so. Their breathing is even more labored than mine after climbing that hill. I initiate my kick and pass most, if not everyone, in the pack! During this time, I can see the clock, it's getting close to 19:00, and I dug deep and gave it my all. The finish line is now right there and I cross it with a time of 19:05. Not bad, I'm happy.

Afterwards, we hung out for the race results and my age group was very well stacked with quality runners, so I only finish 6th out of 25 for 30-34 year old males. Still, shattering my PR and beating that pack of runners in the final stretch has me very stoked. I love finishes like that.

Other notes: Temps were in the upper 30s at race time and skies were overcast. I ran in shorts and a long sleeve wicking t-shirt and wore a beanie. That ensemble was perfect for me in these conditions.

?????

Ran 5.7 miles @ 7:21/mile pace. Paved and dirt roads. Very hilly.

I had some GPS tracking issues during my run today so I wasn't able to monitor my splits that well. However, I know the distance of this route and calculated my pace based on my time afterwards and was surprised. I sincerely thought I was going at my "easy" pace, which is around 7:50-ish a mile for this course. My breathing was relaxed, I even told myself to slow down a few times. I felt like I was just taking it easy, and I was.

But "easy" at 7:21/mile? So, is this my new "easy" pace? Am I really seeing a significant improvement in my running? Given last Sunday's performance on my 10.2 route and today, I'd like to think my running is being taking to the next level, but such thinking is dangerous. This has only been a few runs, and I need to be consistent. Tomorrow will be a further test with the 5K. I think breaking my PR of 19:33 set last May is virtually a certainty, and a sub-19 race is very possible.

Worth noting: While the majority of my line of thinking is that running the race tomorrow will be fun and worth while, a significant part of me wishes that I wasn't. I felt compelled to alter my running schedule to taper down for the race, rather than getting in more miles which I feel is important for my next marathon in February, which I really want to BQ with. Still, I'm looking at tomorrow as a good speed workout. Should be fun.

Easy Seven

Ran 7.1 miles @ 7:56/mile pace. Paved roads, big hills.

I did an easy pace and it felt quite nice. It was the kind of run where I went into it feeling banged up but after a few miles I felt great. I just took it easy and enjoyed the run, only having to remind myself to put on the brakes a few times and felt okay just going slow. Weather has been strange. Very warm out, and in just shorts and a wicking t-shirt I started sweating after a mile. Very foggy out this afternoon, and more drenching rains are expected tonight and tomorrow with the passing cold front, which will finally bring temperatures down to normal.

I feel like I'll be in pretty decent shape for the 5K on Sunday and I'm looking forward to it. I enjoy ultras and marathons more, but shorter races like this are still very enjoyable. It's a heck of a lot of fun just booking it once the race starts and seeing if you can hold the pace, not to mention picking other runners off. I love competing, it's just fun, pure and simple.

Short and Tough

Ran 3.2 miles @ 7:18/mile pace. Gravel trails, pretty flat.

I needed to pick up some transcripts from the University of Southern Maine and the Back Cove is just a block away so I opted to run there. I had originally planned on more mileage, perhaps two or three loops around the cove, but I was feeling pretty banged up so I cut it short to just one loop.

I want to be in good shape for the 5K on Sunday, so I should rest up. I'm not sure when I'll take a rest day, but one before the weekend is definitely in order and my runs this week will all be at an easy pace.

Easy Five in the Rain

Ran 5.0 miles @ 7:50/mile pace. Paved roads, slight hills.

It was cool and rainy out, which made getting warmed up a bit difficult given the already short mileage. Goal today was just to take it easy after yesterday's run, and that's what I did.

Rain is in the forecast for the rest of the work week except for Wednesday. The saving grace is that it's supposed to remain warm (highs in the 50s) makes it easier. I'd rather have snow though. Running after a heavy snowfall is always quite beautiful and hopefully I won't have to wait too much longer.

Firing on All Cylinders

Ran 10.2 miles @ 7:01/mile pace. Paved Roads, Large Hills.

Whoa. I couldn't be happier with today's run. I wanted to set out on a quicker pace but didn't expect to hold it. Little did I know my first mile split, which for me was already pretty quick, would be my slowest one.

This route was my "Badwaterboro" Route (I start it at my house about a mile down the road from the start point listed here and it's slightly longer). It's very hilly, especially in the first 4.5 miles which is mostly uphill.

I shattered my previous course record with this run. The old one was 1:16:34. The new one is 1:11:34, an even five minutes faster. Woohoo! What's even better is that I felt great throughout. I never struggled and simply felt strong.

While this is great, I need to start having more training runs like this if I plan to BQ in the Hyannis Marathon in late February. I need a 7:17/mile pace or better to qualify for Boston, and if I'm going to do that, these types of runs should happen more often. But I'll relish in this for a little while and know what I have to shoot for.

Splits:

Mile 1: 7:16 Warm up, slight uphill.
Mile 2: 7:08 All uphill
Mile 3: 7:01 All uphill
Mile 4: 7:10 Mostly uphill. Highest part of ridge here.
Mile 5: 7:04 Enjoying the downhill. Saw four turkeys crossing the road here.
Mile 6: 7:11 Mostly Uphill again.
Mile 7: 7:05 Mostly downhill.
Mile 8: 6:50 Pretty flat.
Mile 9: 6:57 Pretty flat.
Mile 10: 6:39 Slightly rolling hills.
Last .2: 6:19/mile pace. Flat.

Tomorrow is normally a rest day, but I may opt to do a short recovery run and take a rest day later in the week. I had enough rest days last week because of the knee.

I've also registered for a 5K race a week from today. I hope to break my PR of 19:33 (set last May), and would love to go sub-19. We'll see.

Trail Run

Ran 8.1 miles @ ~9:00/mile pace. Trails with rolling hills.

I met up with Ian, Emma and Jeff this morning for a trail run along the Presumpscot River on the outskirts of Portland. We had originally planned on another trail in Falmouth, but due to hunters being out there, we decided to change the location, more out of not wanting to ruin it for the hunters by spooking away the deer than out of fear of getting shot.

The run went great. I feel a little banged up with my left knee still but it doesn't appear that running is making it worse. The trails were a bit muddy and in some places washed out, but that made it fun along with the constant, rolling hills. Emma took a full-on face first plunge in one deep stream crossing, but she changed shirts and was fine. Luckily it was warm out (temps in the mid-40s during the run).

Towards the end of the run, we stopped at a bit at the waterfall section of the Presumpscot, which is actually more of a raging section of Class V rapids. Very impressive and fun to gaze at.

That's Better

Ran 10.2 miles @ 7:36/mile pace.

The past three days have been full of anticipation for the tendons/ligaments in the back of my left knee to heal up to a point where I felt comfortable running. I first felt it on Monday when I got up suddenly from sitting cross-legged on my stool while teaching. It was never a sharp pain, but its prominence was enough to keep me off it for a few days as a precaution.

Anyway, I woke up this morning and still felt it a little, so I figured I'd start the run slowly and see how it felt. I did the first two miles in 7:54 and 7:51 respectively. I could feel it a little, but it wasn't noticeably affecting my gait and it wasn't getting any worse. I picked up the third mile on a steady uphill at 7:14 and the knee still felt fine, but I decided to back off a little anyway.

All in all a good run considering I had been out for the past three days. Weather was unseasonably warm this morning with temps in the lower 50s and sunny skies.

Tight Knee, No Run

I'm taking a rest day today as a precaution. The tendons/ligaments in the back of my left knee are feeling a little tight. Not a big deal, and a day of rest should do it some good.

A Run to Hash Things Out

Ran 1.7 miles @ 7:37/mile pace.

I wasn't going to run today, as Mondays are usually my rest days. But I remembered this morning (in somewhat of a panic) that I'm hosting a tech update Thursday afternoon and won't be able to run then. So, I figured I'd try to run today and make Thursday my rest day. I was originally shooting for 5.0 miles, but once I started I got to thinking: "You know, this isn't very smart. I'm just going to tire myself out during the week by not healing up after yesterday's 20-miler, and I'll just get frustrated with my performances."

And then, a revolution hit me...

"Wait a minute... I have Friday off. I can cut this run short now, still take Thursday off, and run a double or a longer run on Friday."

Perfect.

Looking ahead: Tuesday: 5.0 miles, Wednesday 10.7 miles, Thursday off, Friday - likely a double that includes a tempo run, Saturday - 10 miles, Sunday 10-miles.

Pineland Farms Trail Run

Ran at least 20.0 miles @ ~8:30/mile pace.

I met up with my running group this morning at Pineland Farms. We were all doing varying distances, with most of the group getting in about 10 miles, but Jim and I opted for more. My plan was to do 20, and Jim was going to do 18. He is always good running company, and I first met him at the 50K race we ran here last May.

Overall, I felt great throughout. I was having some chaffing issues, but when we swung by our cars at around the 14th mile, I found some lotion and that took care of things. We really did great with the many roller-coaster hills, knocking them out with relative ease. I say that because they really kicked my butt during the race last spring (I did a really tough 26 mile trail run the week before that race).

Jim waited for me to do my last couple of miles after he finished his quota, then we went out for a late breakfast. It's nice to not to have to cook after a big run, and the place we went to had excellent coffee.

It's amazing how much easier my body feels after running on trails, as opposed to roads. I feel like I could go out now for another run (but I won't).

Also worth noting: Mt. Washington was in clear view from the top of the hill where we parked. Really neat.

More Hills

Ran 8.3 miles @ 7:46/mile pace.

I ran an abbreviated version of my Hills of Annihilation route this afternoon (normally it's 10.7). It was a bit shorter because of a different start point. I had grad school today and ran afterwards from there. The 2.4 miles that were cut from the route are all pretty flat, so I was still able to benefit from the hills. Weather was a bit cool, with temps starting in the upper-30s dropping into the mid-30s during the run.

I felt great throughout the run. My legs have made leaps in bounds in recovery this week. I took it slow going up the hills, but began to pour it on a bit on the downhills and final flat sections once my legs were warmed up.

Here are the splits and some notes:
Mile 1 - 7:56 Big uphill climb
Mile 2 - 8:11 Sharp downhill followed by sharp uphill
Mile 3 - 8:15 Continuing climb
Mile 4 - 7:58 Final uphill stretch and beginning of downhills
Mile 5 - 7:57 Steep downhills
Mile 6 - 7:50 Flat section
Mile 7 - 7:17 Feeling good, so I pour it on
Mile 8 - 7:05 Feeling great
Final .3 - 6:45/mile pace. Still feeling great.

A good run for sure. Tomorrow, I'm volunteering at the Stone Cat 50-mile ultra and trail marathon down in Massachusetts, so I won't be able to run. That'll give me a chance to rest up a little for the long run on Sunday.

Mini Yasso Workout

Most Thursdays will be my days for speed workouts. I'm in the finishing stages of recovery, so I shortened today's Yasso workout by only doing three splits. The way I did it was run 800m around the track (two laps), then do a recovery lap where I'm running quite slow, then repeat. I've heard different variations for doing Yassos when it comes to the "rest" periods, but I think the way I described above is beneficial and easy to keep track of.

My splits on the 800s were 2:55, 3:03 and 3:08. I was shooting to hit between 3:05-3:10, so I guess I did okay. The ultimate goal is to get up to 10 reps for the Yassos and maintain a 3:05-3:10 pace. Definitely obtainable.

Do I like this workout? It's weird. I think running around the track is pretty boring when I'm doing it. But I always like it afterwards and think "Jeez, did I really not enjoy doing that?". Regardless, I have to boost up the VO2 Max and that's the important thing.

What a Difference a Day Makes

Ran 5.0 miles @ 7:30/mile pace.

I felt so much better today than compared to yesterday. My legs still feel far from fresh, but I expected to be a bit more beat up from yesterday's run. A lot of patience is definitely required when recovering from a major race (or races), but an encouraging sign today was that I felt progressively better during today's run which was reflected in my splits.

Mile 1: 7:48
Mile 2: 7:45
Mile 3: 7:37
Mile 4: 7:30
Mile 5: 6:48

Definitely quite a leap there in mile 5, but I was feeling good so I felt comfortable pouring it on a bit. The rest of the splits were a natural, subconscious increase. I'm doing a speed workout tomorrow (Yasso 800s).

Boo!

Ran 10.7 miles @ 8:13/mile pace.

Ah, my Hills of Annihilation route. With most of the 630' of elevation gain concentrated in the first half, this route is known for making grown men break down and cry like wee little girls, and sending the rest fleeing in sheer panic. That is perhaps a bit overly dramatic, but it really is a challenging route.

My legs felt overworked and tired today. It wasn't until about halfway into the run and close to the highest point that I felt warmed up. Even after that, it was hard to go much faster, and on a good day with fresh legs, I'm pretty sure I could do this route at a 7:30/mile pace without pushing myself too hard. Judging by how I felt today, I may revise my plan this week and do a three mile run tomorrow instead of five, and do another three miles on Thursday instead of a speed workout. I'll decide for sure tomorrow.

Something funny worth noting: a little past four miles, a large, dead deer (a doe) was hanging from a tree limb in front of someone's house. I can only assume they were about to gut it. It'd be easy to say it was fitting for Halloween, but in reality, it's more fitting because it's hunting season.

Running in the Wind

Ran 5.7 miles @ 7:32/mile pace.

The swift winds from yesterday's storm have decided to stick around and maybe even intensified a bit making for interesting running conditions. It's been blowing between 25-30 mph this morning with gusts in the 45-50 mph range. It was even tempting to stay inside and take another rest day, but after stepping outside and feeling how relatively warm it was (mid-upper 40s and sunny), I decided I should definitely go.

Fortunately, the stretch where I was running into the wind was in heavy tree cover, and I had it at my back for the final mile which is on a more exposed road. To be honest, the run felt pretty tough. I had to really work to keep at my pace, and I don't think it was from the wind itself. It felt mostly like my muscles had a hard time warming up (I was in shorts and a long sleeve wicking shirt), which is normal in these conditions. I'm sure some lingering fatigue from the marathon also contributed.

Tomorrow is a scheduled rest day. Tuesday, I'll likely do my Hills of Annihilation route (630' of elevation gain), but take it slow. Wednesday, my 5 mile flat loop. Thursday, a speed workout (likely 400 or 800 meter repeats), and Friday TBD.

Sunny, Perfect Weather

Ran 7.1 miles @ 7:48/mile pace.

Not a could in the sky, temps just below 50 degrees, and hardly any wind. Perfect running weather. I felt the recovery has been going well, so I opted to run today and do my Hills of Death route instead of taking a rest day today like I originally planned. Part of the reason for this is the nasty weather we're supposed to get tomorrow, so that'll be a rest day instead.

I felt good, and just cruised the first four miles at just below an 8:00/mile pace. The last three I kicked in a little more at around a 7:34-ish/mile pace.

After resting tomorrow, I'll do a 4-6 mile run on Sunday, bringing me up to 50% of my normal weekly mileage as part of my recovery plan. All systems go and lookin' good.

My Brakes Work

Ran 5.0 miles @ 7:45/mile pace.

Nice. I actually ran at a recovery pace and didn't go too fast for the first three miles. After that I lost concentration on mile four, but managed to slow it back down a little on mile five.

Mile 1: 8:11
Mile 2: 7:44
Mile 3: 8:00
Mile 4: 7:21
Mile 5: 7:31

Yeah, a bit all over the place, but oh well. I had originally planned to do the 7.1 mile Hills of Death route today but decided it'd be best to keep the distance and difficulty level down a little given my pace the past couple of runs.

Overall felt very good today. Soleus muscles are no longer sore. There is still some lingering soreness in the hamstrings, but that's to be expected and it's nothing drastic. Weather today was in the upper 40s with a brisk wind out of the northwest. Perfect weather for shorts and a long sleeve wicking shirt.

Flat Five

Ran 5.0 miles @ 7:35/mile pace.

The focus on recovery continues, as I ran five miles on a relatively flat loop after work. It's a perfect route for recovery runs, and a perfect fit after yesterday's run. My splits were pretty even (between 7:28-7:37 throughout), but I knew I was going a bit fast. As a result, it felt a bit laborious. I really need to focus more on slowing down for recovery runs.

I'm taking a scheduled rest day tomorrow. I'll likely do my Hills of Death route again on Thursday. Friday, I'm traveling to D.C. for a conference, and I should get in a few good runs down there. I've already google mapped the hotel we're staying out and designed a few routes.

Hills of Death

Ran 7.1 miles @ 7:37/mile pace.

Ah, my Hills of Death route. It starts and ends at my school where I teach, and I haven't run it since June because of summer break and cross country season (which is now over). The first 1.2 miles of the route are pretty flat, but then it begins an arduous climb for the next mile that gets progressively steeper as you approach the top of the hill. It's a real butt kicker. Then you have rolling hills for the next three miles followed by two miles of relative flatness to finish the route off. Very fun route to run.

Overall, the run felt great today. I felt very strong and no real problems. Just some lingering soreness in my soleous muscles from the marathon, but nothing bad. It feels good to allow myself to start creeping up the length of my runs again.

I'm following my usual post-marathon/ultra recovery plan, which is no more than 25% of my normal mileage for the first week after, no more than 50% for the second week (where I'm at now), 75% for the third, then back to normal. That's worked out well for me in the past, so that's once again the plan.

It's also time to start thinking about my training schedule for the Hyannis Marathon in February. Very roughly, it'll involve getting my mileage back up to 50-70 miles a week, including one to two 20+ mile long runs a month and weekly speed workouts and tempo runs on the alternating hard/easy principle. One thing I really like about my training is that most of my runs are on very hilly routes. I don't have much choice based on the geography of where I live and work, but that's fine with me. Running up hills is my favorite part of any run. It's just fun, pure and simple.

Happy running.

Mud

Ran ~4 miles @ ~ 8:25/mile pace.

Yesterday's rain brought today's mud, making for a sloshy run. My friend Kendra and I banged out around 4 miles on the trails at Twin Brooks. It was a nice, easy pace and I think my body appreciated the soft ground. Good little run, and I'm really looking forward to bringing the mileage back up soon.

Running in the Rain

Ran 4.0 miles @ 7:25/mile pace.

I took an extended loop this afternoon before meeting up with the XC team. While it was raining pretty hard, it was relatively warm out (around 55 degrees) and I was comfortable while running. Once again, I went way too fast. I think payed the price a little as the muscles or tendons located below the calves and above the Achilles heal are aching a little. Nothing serious, but likely my body telling me to chill out a bit.

I'm looking forward to our team's regional cross country meet tomorrow up at Twin Brooks in Cumberland. I hope our team does well. I'll be driving up there, so I can get in my own run once the meet is over.

Post Marathon Run and New Goal

Ran 3.3 miles @ 7:14/mile pace.

After a couple of days of rest, it felt good to get out there again today. I ran around the pond in Sanford with the high school XC team. I probably shouldn't have headed out with the varsity guys, as I should have been doing a recovery run for myself, but at least I have a partial excuse that it was a good idea to be with them for, ummm, their safety's sake... or something.

Recovery is going great. Just some lingering soreness just below my calves. I'm aware that I need to allow ample time for my legs to recover before I go full force though. Plan is to take it easy until November (meaning no more quicker runs like today), and then start training seriously. I plan on entering the Hyannis Marathon in Cape Cod in late February and the goal is to qualify for Boston. That means 3:10:59 or less. I've got some work to do!

Bare Bones Mt. Desert Island Marathon Report

Time: 3:27:58
Avg. Pace: 7:56/mile
Overall Placing: 49th of 563 finishers
Age Group Placing (30-34): 5th of 38
Successful behind-the-back tossing of water/Gatorade cups into trash cans: 4 for 12.

I couldn't be happier with how it all went. I wasn't sure how I'd do today given the 50-miler was three weeks ago (I know, I know.. I sound like a broken record) and my training was directed towards that. So I was really stoked to set a new PR, and on a course that is pretty insanely hilly to boot! Very, very happy (and tired).

Here are my splits and some brief notes. I'll post more details and pictures soon. General plan was to try to hit 7:55-8:00/mile pace until the halfway point, then evaluate how I was feeling and go from there.

Mile 1: 7:46 Too fast. Perhaps because it was cold and I wanted to warm up.
Mile 2: 8:00 Nice. Threw water cup behind my back and into trash can (1 for 1)
Mile 3: 7:59 Beautiful.
Mile 4: 7:38 Whoops, too fast. Missed behind back shot of water cup into trash can (1 for 2)
Mile 5: 7:52 Good.
Mile 6: 7:55 Very good. Missed shot again (1 for 3)
Mile 7: 8:22 Uphill.
Mile 8: 8:09 Nice. Missed again (1 for 4)
Mile 9: 7:46 Downhill.
Mile 10 and 11: 15:55 (forgot to hit lap button). Missed again (1 for 5). Took a Gu.
Mile 12: 8:04 Great views of ocean. No trash can at water station, so no official shot attempt.
Mile 13: 7:37 Way too fast. But decided to maintain overall pace since I was feeling good.
Mile 14: 7:58 Eastern side of the Somes Sound fjord. Very pretty. Successful swish (2 for 6)
Mile 15: 8:08 Feeling good here. Enjoying myself. Nobody passes me from here on out.
Mile 16: 7:32 Took a Gu. Missed shot (2 for 7)
Mile 17: 7:53 Great crowd support. Still feeling good. Passing more folks.
Mile 18: 7:44 Working the downhill. Made the shot (3 for 8) and exclaimed "yes!", but did so while passing someone and I think they got the wrong idea.
Mile 19: 7:59 Feeling good.
Mile 20: 8:02 Still feeling good, but the hardest uphills are coming. Took final Gu. Missed shot (3 for 9).
Mile 21: 8:12 Tough stretch uphill.
Mile 22: 8:10 More tough uphills. Cup goes in! (4 for 10)
Mile 23: 8:00 Able to work the lesser sections of uphills.
Mile 24 and 25: 16:06(forgot to hit lap button) Hills are wearing me out. Digging deep. Missed shot (4 for 11).
Mile 26: 7:32 Worked the downhill hard. Passed some more folks. Missed shot, but don't care (4 for 12).
Last .2: 1:36 Woohooooo!!!

Three Days and Counting...

Ran 4.0 miles @ 7:00/mile pace.

I probably went too fast again today, but it was only four miles and I had taken the two previous days off. But it felt sooooooo gooooooooooood. Not only that, it almost seemed effortless.

Everything is looking great for the Mt. Desert Island Marathon on Sunday. I'll be heading up tomorrow after work with my friend Chris who is also running it. Chris competed in the Vermont 50 with me three weeks ago, and is a fun guy to run with. We'll have a blast for sure.

I'm very curious as to how my legs will be holding out for the marathon. I'm still planning on setting off at around an 8:00/mile pace for the first half. I'll see how I feel at that point but hope to open the jets up a little more then if I feel good. I've been feeling great on my shorter runs, but I'm wondering just how fatigued my legs are from the ultra three weeks ago. I'm simply viewing this race as an experiment, but I'm fairly confident I'll still run a good race. If not, so be it.

Weather for Sunday is also looking perfect. Lows around freezing the night before, warming up into the 50s that day.

Back Cove Run

Ran 3.56 miles @ 7:40/mile pace.

I thought it'd be fun to go into Portland to run the Back Cove this morning, so that's what I did. I saw one of my running friends, Jim, there running the opposite direction that I was. It's always nice to see a familiar face during a run. It's also nice to just see other runners in general, and they are always out at the Back Cove. I live in a rural area so I never see others out when I'm running near my home. A change of scenery every now and then is always good.

Today was another day of nice weather, albeit a touch on the warm side (temps in the 50s during my run, getting up into the lower 70s today). I took it easy for the most part and just trotted along. I'm still feeling good for the MDI Marathon and can't wait.

Cool Morning, Easy Run

Ran 4.62 miles @ 7:44/mile pace.

Ah, fall. When I went running this morning temperatures had warmed up to the lower 40s, which is my favorite temperature range to run in. Leaves are also at their peak colors which only added to the fun.

Given yesterday's tempo run of sorts, today called for taking it easy. I did my first two miles at 7:55 and 7:53 respectively, which is around the marathon pace I plan on doing for a week from today and about what I had hoped for. Miles three and four were way too fast (7:30 and 7:37), as well as the last six-tenths (7:48 mile/pace). Slowing down has always been hard for me. Still, the run felt good and I'm looking forward to next weekend.

Letting Loose

Ran 5.7 miles @ 7:15/mile pace.

I needed a confidence booster with today's run, and I got what I was looking for. I did the right thing the past week by playing it safe and easy with my running to allow myself to recover, but at the same time, I was beginning to fear that a sluggish mindset was creeping in. Not good, so I thought I'd open the throttle a bit today and see how it felt.

I did my first warm up mile and then picked up the pace once the uphills really started going (first half of this route is all uphill). All systems were go throughout the run and I felt great both mentally and physically. Some of my mile splits didn't record correctly because of a few GPS outages, but I know I did the first mile in 7:53 and the last mile in 6:44.

Andrew suggested that I should be okay to run everyday so long as I take it easy, and I was thinking that as well. So, that's the plan. The MDI marathon is next week, and though my legs likely won't be 100%, I still think I can set a new PR (currently it's 3:28:48).

Keeping the Rust Off

Ran 4.0 miles @ 7:40/mile pace.

I did my own little workout before XC practice got started. I meant to run 5.0 miles, but I accidentally cut my route short. Probably just as well, as my pace was faster than I would have liked. Since I only have three weeks here between the ultra and the upcoming marathon, healing up is important and I need to keep that in the front of my mind more.

The good news though is my legs are feeling fine and today's run felt pretty good. I thought my pace was slower, but it wasn't. It did feel like it required a little more effort, but I'm wondering if a good part of that is simply mental.

Rest day planned for tomorrow.

Running in Orchards

Ran 6.0 miles. Pace varied.

It was fun exploring new running territory today with the XC team that took us through an apple orchard. We ran 2.0 miles to the farm, with the last one being a very grueling uphill. I definitely charged up it faster than I should have, but made it a point to take it easy the rest of the day, which I managed to do.

When we arrived, everyone was free to break up and do their own workouts. I took it light and just jogged around the main orchard and also down to a pond and back. That was an additional two miles for me, while most of the others ran longer.

We ran the same route back to the school, for another two. It was a bit laborious overall, but that's to be expected at this point. Tomorrow will definitely be a rest day.

Healing Legs, New Shoes

Ran 2.0 miles @ 7:45/mile pace
Ran 2.0 miles @ 8:30/mile pace

Today I just ran the warm up and cool down run with the high school XC team. I was tempted to do the mile repeats with them, but that wouldn't be wise.

The good news is that my legs felt great today. Dare I say they even felt fresh. Plan is to continue to take it easy the rest of this week and all of next. I have the Mt. Desert Island Marathon to run on October 15th and though I won't be in the best shape for it given the 50-miler last week, I'd still like to post a respectable time.

Today I also ran in a new pair of New Balance 767s that I bought yesterday. Great fit for me and all signs are pointing to a pair of great shoes here in the early onset.

Up and Running

Ran 5.67 miles @ 8:05/mile pace.

It felt great to run again. My quads weren't too happy about it, but they only mildly complained. I took it slow and easy.

It was in the lower 50s when I ran this afternoon, but windy and pretty cloudy out so I wore a long sleeve wicking shirt for the first time this season. Fall is definitely under way.

I'll be resting tomorrow and will do another light run on Monday.

Still Resting

I haven't run since the ultra, which is a bit maddening but I also feel it's necessary to take an entire week off to heal up and be in somewhat decent shape for the Mt. Desert Island Marathon on October 15th.

The good news is my legs are doing great, and I just have some lingering soreness in my quads. I'm looking forward to going for a run on Sunday.

Success at the Vermont 50

Distance: 50 miles
Time: 9:56:56

I had two main goals prior to this race. First was to finish. Second was to finish in under 10 hours. I am beyond happy that I accomplished both on a course that was very challenging and well beyond any distance I had ever run before.

So much had happened during this race and it seems impossible to describe it all on a step-by-step basis. But I seriously had a great time throughout the race. I felt strong physically and mentally throughout and more or less maintained a consistent pace. I couldn't be happier with how it all went.

The race got underway at 6:35am. Prior to the start, my friend Chris and I both admitted to each other at how nervous we were. But once the race started and I was running, I was having a really great time running with Chris, my other friend John, and various other runners.

The course itself was very scenic. We ran through really neat forests and along beautiful country farms and on the higher elevations, we had great views of the mountains and hills that rose up from the countryside. Very roughly half of the course was on trails and the other half on dirt roads, all of which was very hilly.

Fortunately, the weather forecasts were a bit off and it didn't rain all day like it had seemed it might. Instead, it was really hot and humid in the morning. Then the skies opened up later with torrential rains, thunderstorms and lightning. That made the trails muddy and a bit slickery, but hey, all part of the fun.

Notes of interest:

After mile 23, nobody passed me and I was able to pick off runners as the race progressed. That was a neat feeling.

During the last 5 miles, I flip flopped on whether I was going to be able to break 10 hours or not. During the uphill stretches, I pretty much resigned that it'd be nearly impossible. But during the last few miles, the trails smoothed out and were flat to downhill and very easy to run on. I dug down deep and really booked it. Soon, I was running across the ski trails on top of the mountain near the finish line and could hear the festivities below. Then, I reached a clearing that veered left and down to the finish line. I booked it the last few hundred yards in a full out sprint! It was nice to have enough energy at the end to do so.

A great time for sure!

Calm Before the Storm

Ran 1.3 miles @ 7:55/mile pace.

Today I just ran the warm up and cool down with the high school XC team. It was just a maintenance run to keep my legs from getting rusty.

I head to Vermont tomorrow to compete in the Vermont 50. It'll be the farthest I've ever run. I'm a bit nervous, but I feel I've trained well for it and am ready to go.

Weather forecast hasn't improved much. In fact, not only is there a 70% chance of rain, but the National Weather Service is calling for 20mph winds with gusts as high as 40 mph. That's pretty much the same conditions I encountered at the MDI Marathon last year. I did fine with that and I'm sure this will be okay as well.

I've been carbing up the past few days by eating a lot of pasta, bagels and pretzels. That'll continue tomorrow, and I'm also baking a loaf of milk bread for the trip.

Growing Anxious

Another rest day today. It hit me even more today that the race is so close. Unfortunately, as of now the weather folk are calling for an 80% chance of rain for Sunday. No worries though. At least that'll make it interesting.

Went food shopping today to pick up some stuff for the trip. Tomorrow, I'll pack.

Sidelines

Ran 3.11 miles (5K) @ 7:34/mile pace

I had originally planned on taking a rest day today, but opted to get in a little run before the high school's cross country meet. I felt a bit sluggish, even though the pace was faster than I wanted to run. I kept telling myself to slow down, but it didn't do much good. Still, my legs feel fine and it was a good tapering run overall.

It's starting to hit me now that the Vermont 50 is just days away and I'm getting excited. I'm sure it's going to be a great experience and I'm really looking forward to it.

So, after my run, I went to the meet. Our team did great and ran very strong.

After the high school meet, I went to the Craig Cup cross country race to cheer on several members of my running group who were competing. Emma got first woman, and the rest of the guys all seemed pretty happy overall with their performances. It was very difficult to watch this race and not participate in it. Very, very difficult. But I made a wise choice by not entering and I'm sure my legs will thank me for it this Sunday.

First Day of Rest

I've been a bit worried about overtraining when I should have been tapering over the past few weeks, so today's rest day is welcome. I also woke up this morning with my legs feeling significantly less beat up, which was nice. Another rest day tomorrow will also do a lot of good as well, I can imagine. I have grad school Thursday afternoon/evening, so I'll probably wake up early on that day and do my run in the morning.

Continuing the Taper

1) Ran 2.0 miles @ 8:05/mile pace
2) Ran 2.0 miles @ 8:48/mile pace

Today I ran with the high school cross country team, which I'm the assistant coach for. I only did the 2 mile warm up and 2 mile cool down with the team, while they did 3 X 1 mile repeats.

Both runs felt good. My quads are still pretty sore from the speed workout on Friday, but I have a feeling that as long as I take it easy this week, I'll be more than okay for the Vermont 50. I've run the Pemi Loop in the White Mountains (33.3 miles, 10 peaks over 4k') pretty strong while in worse shape.

I've pretty much officially decided that I'm going to forgo the Craig Cup race Wednesday evening. It just wouldn't be wise, pure and simple.

Weather was unseasonably warm today, with highs in the lower 80s. Cool down expected in a few days, which will be welcome.

Trying to Take it Easy

Ran 5.67 miles @ 7:56/mile pace.

The Vermont 50 is a week away, so the plan is to take it easy all of this week. Holding back on my pace on my shorter runs is almost always really difficult for me. I managed to hit my first mile split at 8:28, which was good. The rest were a touch under 8-minutes a mile, with the exception being mile 4 which I accidentally ran in 7:16. Overall, I was pretty happy with how I slowed it down. My normal pace for this route is usually between 7:20-7:30 per mile and I've done it as fast as 6:51/mile.

Despite getting down into the 40s again last night, it warmed up quickly. It was already in the mid 60s and humid out by the time I finished the run. It's supposed to cool down significantly again next week.

I'm now leaning towards not running in the second Craig Cup 5K cross country race this Wednesday evening. You have to compete in all three of the races in order to place in the overall rankings. However, I'm now thinking it's a wise sacrifice to make. My legs feel a bit more overworked at this point than I'd like and the Vermont 50 is a bigger priority.

First Entry

I've been toying with the idea of starting a blog for awhile, so here it is. Currently I'm in a taper for the Vermont 50-mile ultramarathon, which takes place a week from tomorrow. I took today off, as the hay is already in the barn and I don't want to burn it.

Tomorrow will be a light run, and the same will go for all of my runs this week. One exception would be Wednesday, the day of the second Craig Cup cross-country race. I'm leaning towards entering, against my better judgment. Plenty of time to worry about it though.