Would liked to have run longer, but I slept in considerably and today is very busy so I ran out of time. Another thing that stunk about waking up so late was the temperatures. It was already in the lower 80s by the time I got out the door. At least there was a decent breeze blowing.
However, I did get in enough distance to nudge myself over 200 miles for the month (200.9 to be exact). For where I want to be right now, that's pretty good. Next few weeks will be challenging with increasing craziness with the wedding. But the plan is to really start hitting full stride from the end of July through most of September, so there's time and I think I'll still be there at that time.
Ran 5.6 miles @ 8:29/mile pace.
Paved roads.
Very hilly.
Lower 80s, sunny, breezy.
Saucony Kinvara 3, shorts, short sleeved shirt, cap.
Saturday, June 30, 2012
Friday, June 29, 2012
Wolf's Neck
Quick post: Fun group run at Wolf's Neck Farm and State Park. First half easy, second half tempo. Felt much better than yesterday. Followed by a dip in the ocean that was great fun.
Ran 4.3 miles @ 8:44/mile pace.
Half dirt roads, half technical trials.
Moderately hilly.
Upper 60s, partly cloudy, humid.
Nike Waffle Race XIII, shorts.
Ran 4.3 miles @ 8:44/mile pace.
Half dirt roads, half technical trials.
Moderately hilly.
Upper 60s, partly cloudy, humid.
Nike Waffle Race XIII, shorts.
Thursday, June 28, 2012
Recovery Run, Part Deux
It became apparent a few miles into this run that it probably would have been wise not to do it at all. But alas, I went on with the route as planned. Kept the pace wicked slow and just rolled with it. Legs feel a bit beat up and tired. Nothing bad, nothing injured though. Just tired legs that would benefit from some rest.
Pretty apparent why. Kind of a jump in weekly mileage last week with nearly 62 miles, plus 10 consecutive days of running, plus the race last night... the body is asking for a rest day.
Had planned on a double tomorrow. Definitely not running in the morning now. Will see how I feel in the evening when I have a trail run/cookout planned with friends. I might be up for a few miles by then, but if not, I don't think I'll have any trouble taking a true rest day and looking after the food and beer while everyone else runs.
Ran 4.6 miles @ 9:01/mile pace.
Paved roads.
Mostly flat.
Lower 70s, partly cloudy, humid.
Saucony Kinvara 3, shorts, short sleeved shirt.
Pretty apparent why. Kind of a jump in weekly mileage last week with nearly 62 miles, plus 10 consecutive days of running, plus the race last night... the body is asking for a rest day.
Had planned on a double tomorrow. Definitely not running in the morning now. Will see how I feel in the evening when I have a trail run/cookout planned with friends. I might be up for a few miles by then, but if not, I don't think I'll have any trouble taking a true rest day and looking after the food and beer while everyone else runs.
Ran 4.6 miles @ 9:01/mile pace.
Paved roads.
Mostly flat.
Lower 70s, partly cloudy, humid.
Saucony Kinvara 3, shorts, short sleeved shirt.
Recovery Morning
Ran barefoot on the local soccer fields this morning for recovery. I could tell I raced last night. Felt good to take it slow and let the muscles loosen up. The morning dew on the bare feet felt great.
Will likely do another short and slow run later this evening. In between then, have a lot to do with cleaning, rearranging for when Kate moves in after we're married next week. Almost time!
Ran 4.1 miles @ 9:25/mile pace.
Grassy fields.
Flat.
Upper 60, sunny.
Barefoot, shorts, short sleeved shirt.
Will likely do another short and slow run later this evening. In between then, have a lot to do with cleaning, rearranging for when Kate moves in after we're married next week. Almost time!
Ran 4.1 miles @ 9:25/mile pace.
Grassy fields.
Flat.
Upper 60, sunny.
Barefoot, shorts, short sleeved shirt.
Wednesday, June 27, 2012
Back Cove 5K Race Report
I had an idea of what to expect this evening, but if I didn't do what I had thought I wasn't going to beat myself up too much, simply because I haven't gotten in a lot of speed work lately. Fortunately, it did go as planned. Goal was to break 19 minutes and I did so. Finished in 18:55, good enough for 9th place.
That's also a PR. Old one was 19:05, set back in 2006. Sweet. I don't race 5K's often, so it was a nice treat to finally set a new one at this distance, and as a Master no less. Jeff and Blaine say this course adds around 30 seconds to a normal road time because it's on packed trails. That seems a bit much to me, but if that's the case...awesome. I'll seek out a road 5K and put that to the test sometime this summer.
Pre-race:
Picked up my bib number and ran into Jim G. Also saw Ian. The three of us ran a few miles to warm-up. Threw in my usual high kicks and butt kicks to loosen up.
Was hanging out at the start line about five minutes before the race and was excited to see Jeff jog up. He makes a good carrot for races, however, he said he wasn't racing. Damn. Him and Ian went to run the course before the race started and said they'd be at the finish.
The time came and we lined up.
Mile One (5:55):
We were off. Quick start but it felt comfortable. I was with the front pack and feeling the pull, but I checked my pace and knew that if I kept that up it would translate to a short fuse. I pulled it back a little and as a result a few folks passed me, but I knew it was the right thing to do.
Mile Two (6:12):
Settled into our paces now. However, I noticed the pace for this mile was a little slower than I would have liked. I was passed by one person, a woman who I knew was second woman. Her stride was smooth and efficient and I knew there was little chance of getting her back.
I remember two folks passing me when I stepped off the gas a little after the start. I was coming up on one of them now. Younger kid in a Bruins t-shirt. Started to reel him in on the uphill and then passed him on the turn on to the overpass.
Mile Three (6:06):
Caught up to Blaine on the bridge and ran with him for a few hundred yards. Managed to say "Hey Blaine" in between gasps for air and he returned the greeting with much less effort. On the turn off the overpass the wind was now in our faces and I drafted off him a bit. I then passed him, but in all fairness to Blaine, he is obviously a way stronger runner than I am. He and his wife just had a daughter a few weeks ago and it's very safe to say he wasn't going all out.
Saw another runner who had passed by me earlier in the race, caught up and drafted off him a bit. Saw an opportunity to make a move and took it, putting on a little extra as we passed some pedestrians in an attempt to keep him off my tail.
I could see the finish line in the distance and glanced at my watch. At the time I had about a minute to get there if I was going to break 19 minutes so I kept it going and started to initiate the kick.
Final Tenth (5:19/mile pace):
Kick was going and another glance at my watch showed I would break 19 for the first time ever. Sweet! Saw Jeff and Ian near the finish line and appreciated their shouts of encouragement. Crossed the finish line very happy.
Post-Race:
Thanked a few of the aforementioned runners for pulling me along and chatted a bit, and then walked over to where Ian and Jeff were. I then did my customary vurps and went for a cool down run with Jeff and Blaine.
Analysis:
Very happy with everything overall. Pacing was pretty consistant and I felt I did very well with race strategy. I think I could have been a little more conservative at the start and a little stronger in that second mile, but maybe the two balanced each other out. All in all, very pleased.
Also, I have a goal to rack up as many top 10 finishes as I can this summer. Didn't think I would get one today, so stoked that I did. 9th place seems to be a theme this year...I placed that at the Midcoast Half Marathon and at the Pineland Farms 10K as well.
Ran 3.1 miles @ 6:05/mile pace.
Official time: 18:55
Overall placing: 9th out of 208
Packed trails.
Slightly hilly.
Upper 60s, mostly cloudy, breezy.
Nike Waffle Racer XIII, shorts.
w/u: 2.5 miles @ 7:25/mile pace.
c/d: Ran 1.3 miles @ 8:30/mile pace.
That's also a PR. Old one was 19:05, set back in 2006. Sweet. I don't race 5K's often, so it was a nice treat to finally set a new one at this distance, and as a Master no less. Jeff and Blaine say this course adds around 30 seconds to a normal road time because it's on packed trails. That seems a bit much to me, but if that's the case...awesome. I'll seek out a road 5K and put that to the test sometime this summer.
Pre-race:
Picked up my bib number and ran into Jim G. Also saw Ian. The three of us ran a few miles to warm-up. Threw in my usual high kicks and butt kicks to loosen up.
Was hanging out at the start line about five minutes before the race and was excited to see Jeff jog up. He makes a good carrot for races, however, he said he wasn't racing. Damn. Him and Ian went to run the course before the race started and said they'd be at the finish.
The time came and we lined up.
Mile One (5:55):
We were off. Quick start but it felt comfortable. I was with the front pack and feeling the pull, but I checked my pace and knew that if I kept that up it would translate to a short fuse. I pulled it back a little and as a result a few folks passed me, but I knew it was the right thing to do.
Mile Two (6:12):
Settled into our paces now. However, I noticed the pace for this mile was a little slower than I would have liked. I was passed by one person, a woman who I knew was second woman. Her stride was smooth and efficient and I knew there was little chance of getting her back.
I remember two folks passing me when I stepped off the gas a little after the start. I was coming up on one of them now. Younger kid in a Bruins t-shirt. Started to reel him in on the uphill and then passed him on the turn on to the overpass.
Mile Three (6:06):
Caught up to Blaine on the bridge and ran with him for a few hundred yards. Managed to say "Hey Blaine" in between gasps for air and he returned the greeting with much less effort. On the turn off the overpass the wind was now in our faces and I drafted off him a bit. I then passed him, but in all fairness to Blaine, he is obviously a way stronger runner than I am. He and his wife just had a daughter a few weeks ago and it's very safe to say he wasn't going all out.
Saw another runner who had passed by me earlier in the race, caught up and drafted off him a bit. Saw an opportunity to make a move and took it, putting on a little extra as we passed some pedestrians in an attempt to keep him off my tail.
I could see the finish line in the distance and glanced at my watch. At the time I had about a minute to get there if I was going to break 19 minutes so I kept it going and started to initiate the kick.
Final Tenth (5:19/mile pace):
Kick was going and another glance at my watch showed I would break 19 for the first time ever. Sweet! Saw Jeff and Ian near the finish line and appreciated their shouts of encouragement. Crossed the finish line very happy.
Post-Race:
Thanked a few of the aforementioned runners for pulling me along and chatted a bit, and then walked over to where Ian and Jeff were. I then did my customary vurps and went for a cool down run with Jeff and Blaine.
Analysis:
Very happy with everything overall. Pacing was pretty consistant and I felt I did very well with race strategy. I think I could have been a little more conservative at the start and a little stronger in that second mile, but maybe the two balanced each other out. All in all, very pleased.
Also, I have a goal to rack up as many top 10 finishes as I can this summer. Didn't think I would get one today, so stoked that I did. 9th place seems to be a theme this year...I placed that at the Midcoast Half Marathon and at the Pineland Farms 10K as well.
Ran 3.1 miles @ 6:05/mile pace.
Official time: 18:55
Overall placing: 9th out of 208
Packed trails.
Slightly hilly.
Upper 60s, mostly cloudy, breezy.
Nike Waffle Racer XIII, shorts.
w/u: 2.5 miles @ 7:25/mile pace.
c/d: Ran 1.3 miles @ 8:30/mile pace.
Tuesday, June 26, 2012
Semi-Progression Run
Another short run on tap. Saving my legs for the Back Cove 5K tomorrow. Felt energetic and great but still out of sync the first mile or two for whatever reason, but that feeling dissipated. Kept the pace easy, sans the last mile and change (~6:35/mile pace).
The new story is doing pretty well here in the first 24 hours. Of course, virtually all of the sales so far are from family, friends and acquaintances (thanks!). I'm working on trying to give it a little more exposure. Again, if anyone wants a copy, link is on the right hand column of this blog or just email me and I can get you a PDF copy for free.
Ran 6.3 miles @ 7:38/mile pace.
Paved roads.
Flat.
Mid 60s, mostly cloudy.
Merrell Bare Access, shorts, short sleeved shirt.
The new story is doing pretty well here in the first 24 hours. Of course, virtually all of the sales so far are from family, friends and acquaintances (thanks!). I'm working on trying to give it a little more exposure. Again, if anyone wants a copy, link is on the right hand column of this blog or just email me and I can get you a PDF copy for free.
Ran 6.3 miles @ 7:38/mile pace.
Paved roads.
Flat.
Mid 60s, mostly cloudy.
Merrell Bare Access, shorts, short sleeved shirt.
Monday, June 25, 2012
Five Reasons Why You Should Trail Run in the Rain
1. The harder the rain, the less deer flies.
2. The weather is cooler.
3. Reduced chance of seeing other people.
4. Mud is fun.
5. Thunder is nature's drum, so dance.
Such was the case this afternoon. Found a new route into the woods out back that avoids the bridge on the fire road, which has been out for the past several months. Pace looks slow, but given all of the mud, water, hills and technicality of the route, it's actually a strong moderate paced effort.
Oddly enough, the legs felt very fresh and spry. Didn't expect that but I certainly welcome it.
Ran 5.4 miles @ 9:39/mile pace.
Trails.
Very hilly.
Lower-mid 60s, overcast, heavy to light rain.
New Balance MT110, shorts.
2. The weather is cooler.
3. Reduced chance of seeing other people.
4. Mud is fun.
5. Thunder is nature's drum, so dance.
Such was the case this afternoon. Found a new route into the woods out back that avoids the bridge on the fire road, which has been out for the past several months. Pace looks slow, but given all of the mud, water, hills and technicality of the route, it's actually a strong moderate paced effort.
Oddly enough, the legs felt very fresh and spry. Didn't expect that but I certainly welcome it.
Ran 5.4 miles @ 9:39/mile pace.
Trails.
Very hilly.
Lower-mid 60s, overcast, heavy to light rain.
New Balance MT110, shorts.
New Story: Boylston Street
I'm very proud to announce that my new "novelette" is now live and available for purchase on the Kindle market! You can purchase a copy here for just $1.99. If you don't own a Kindle or a smartphone, or simply don't want to pay two bucks to check it out, email me and I will be happy to get you a PDF copy of the book for free.
The story is about Mark, who decides to run the Boston Marathon despite having a stress fracture. To help keep his mind off of the pain, he links up with an unusual runner. As the race goes on, he uncovers the secrets of his newfound friend and discovers a universal truth about running.
I'm very happy with this one. It went from a short story idea that I decided to expand into a novel. However, 300+ pages of writing later, I decided it was mediocre at best. Some test readings from trusted friends confirmed that. After much thought, I decided to strip it down to its core. I'm very glad I did. At a little over 50 pages, it's now quality, not quantity.
It was a lot of fun combining my passion for running with science fiction. Hope you enjoy reading it as much as I enjoyed writing it.
Sunday, June 24, 2012
A Steady Diet of Government Cheese
Had a nice run this morning DOWN BY THE RIVER!!! However, I could feel the effects of the Mt. Agamenticus repeats yesterday. But that's a good thing. Nice to get in a solid medium-length, general aerobic run on tired legs. Good benefits to that.
Pretty happy with the week, overall. Ended up with 61.9 miles, despite the heat wave for much of the week. Aside from yesterday, everything was easy paced. That's okay for now, but in August and September this kind of mileage will have some harder workouts built into it. But just general aerobic runs with some tough hill climbing yesterday fits in nicely with the base building at this stage.
Major congrats to friend and fellow Trail Monster teammate Joe Wrobleski for earning the silver buckle at the Western States 100 this morning! Huge accomplishment and glad it happened for somebody who is such a nice guy.
Ran 15.3 miles @ 8:08/mile pace.
Paved roads.
Moderately hilly.
Upper 60s to lower 70s, sunny.
Saucony Kinvara 3, shorts, short sleeved shirt, bandana.
Pretty happy with the week, overall. Ended up with 61.9 miles, despite the heat wave for much of the week. Aside from yesterday, everything was easy paced. That's okay for now, but in August and September this kind of mileage will have some harder workouts built into it. But just general aerobic runs with some tough hill climbing yesterday fits in nicely with the base building at this stage.
Major congrats to friend and fellow Trail Monster teammate Joe Wrobleski for earning the silver buckle at the Western States 100 this morning! Huge accomplishment and glad it happened for somebody who is such a nice guy.
Ran 15.3 miles @ 8:08/mile pace.
Paved roads.
Moderately hilly.
Upper 60s to lower 70s, sunny.
Saucony Kinvara 3, shorts, short sleeved shirt, bandana.
Saturday, June 23, 2012
Mt. Agamenticus
After sleeping in, I eventually made my way over to Mt. Agamenticus where a big, group run was going on. Within minutes of arriving, Ian, Jeremy and Zak came flying down the mountain and I joined them. They were looking fresh as daisies despite already having over 20 miles under their belts in some very intense humidity.
We set out on about a mile long section on a downhill dirt road. These guys are all doing the Vermont 100 next month and it's obvious they are in incredible shape for it. Very impressive how much energy they had. The Trail Monsters will no doubt have an excellent showing there for sure.
As for me, I felt great. Enjoyed hitting the trails with these guys and the singular 600 foot climb featured in each 2.9 mile loop was a great workout, as was trying to chase these guys on the subsequent technical downhill. Good times!
Ran 11.6 miles @ 11:23/mile pace (includes stops)
Trails, some dirt roads.
Mountainous.
Lower to upper 70s, partly cloudy, very humid.
New Balance MT110, shorts, cap.
Friday, June 22, 2012
Final Day of the Heat Wave
Finally. A cold front is expected to make its way through this afternoon, hopefully bringing some wicked thunderstorms with it. If so, that would make it seem like a parade of sorts. And while tomorrow and Sunday are still expected to be warm (lower 80s), it'll seem nicer and then Monday and beyond are supposed to be significantly cooler (lower 70s for the highs).
But for this morning, the heat and especially the humidity are still present. Took the pace easy again and the run was short. Thankfully, I was feeling way better than yesterday evening, courtesy of a good night's rest.
No double today, I have too much to do the rest of the day and just five was planned anyway. Definitely leaning towards not racing the 5K on Sunday, and going for some volume instead. Back Cove 5K on Wednesday fits in with the training better. Eyes on the forest, not the trees...
Ran 5.4 miles @ 7:47/mile pace.
Paved roads.
Mostly flat.
Lower to mid 70s, very humid, sunny.
Saucony Kinvara 3, shorts, short sleeved shirt, cap.
But for this morning, the heat and especially the humidity are still present. Took the pace easy again and the run was short. Thankfully, I was feeling way better than yesterday evening, courtesy of a good night's rest.
No double today, I have too much to do the rest of the day and just five was planned anyway. Definitely leaning towards not racing the 5K on Sunday, and going for some volume instead. Back Cove 5K on Wednesday fits in with the training better. Eyes on the forest, not the trees...
Ran 5.4 miles @ 7:47/mile pace.
Paved roads.
Mostly flat.
Lower to mid 70s, very humid, sunny.
Saucony Kinvara 3, shorts, short sleeved shirt, cap.
Thursday, June 21, 2012
Evening 5K
Another run today. Legs felt pretty lethargic. I think the 21.7 miles over the past two days in the heat is taking its toll a little. Still, nothing bad and I only have one short run on the agenda for tomorrow.
Flip flopping whether to race a 5K on Sunday. On one hand, it'd be fun. On the other, it doesn't really fit in well with the overall running plans. Might be more prudent to get in more volume over the weekend and maybe run the Back Cove 5K on Wednesday evening.
Ran 3.1 miles @ 8:38/mile pace.
Paved roads.
Slightly hilly.
Lower 80s to upper 70s, partly cloudy, humid.
Merrell Bare Access, shorts, short sleeved shirt.
Flip flopping whether to race a 5K on Sunday. On one hand, it'd be fun. On the other, it doesn't really fit in well with the overall running plans. Might be more prudent to get in more volume over the weekend and maybe run the Back Cove 5K on Wednesday evening.
Ran 3.1 miles @ 8:38/mile pace.
Paved roads.
Slightly hilly.
Lower 80s to upper 70s, partly cloudy, humid.
Merrell Bare Access, shorts, short sleeved shirt.
Heat Wave: Day Two
Warmer this morning than yesterday and getting out about an hour later didn't help matters much. Still, all and all not too bad. Yes, the heat sucks, but the body is adjusting to it. That being said, I dare not do any speed work in this crap.
May or may not get out for something short at sunset. A little three miler would be nice to push me over 10 miles total for the day, but we'll see.
Ran 7.1 miles @ 7:54/mile pace.
Paved roads.
Slightly hilly.
Mid 70s to lower 80s, sunny, humid.
Brooks Mach 13, shorts, short sleeved shirt, cap.
May or may not get out for something short at sunset. A little three miler would be nice to push me over 10 miles total for the day, but we'll see.
Ran 7.1 miles @ 7:54/mile pace.
Paved roads.
Slightly hilly.
Mid 70s to lower 80s, sunny, humid.
Brooks Mach 13, shorts, short sleeved shirt, cap.
Wednesday, June 20, 2012
Thank You Sir, May I Have Another
Bookended the day with another easy paced run at sunset. Glad to get in 11.5 miles total for the day despite the heat (topped out at 95F/35C). Did the run after I bottled a 5-gallon batch of Belgian White. This one is definitely going to be a winner.
Tomorrow is supposed to still be pretty hot. Not sure if I'll do a longer single or two shorter doubles again. One thing I know is that I will not be on the trails. The deer flies were bad enough on the roads, I can't even imagine what they must be like in the woods.
Ran 5.4 miles @ 7:46/mile pace.
Paved roads.
Mostly flat.
84F/29C to 80F/27C, partly cloudy, very humid.
Merrell Bare Access, shorts.
Tomorrow is supposed to still be pretty hot. Not sure if I'll do a longer single or two shorter doubles again. One thing I know is that I will not be on the trails. The deer flies were bad enough on the roads, I can't even imagine what they must be like in the woods.
Ran 5.4 miles @ 7:46/mile pace.
Paved roads.
Mostly flat.
84F/29C to 80F/27C, partly cloudy, very humid.
Merrell Bare Access, shorts.
Heat Wave
74F/23C and 94% humidity at the end of my run. The air was pretty thick and tough to breath, but I was thankful I got out when I did. I installed the portable air conditioner upstairs this morning and have it cranked.
Heat waves make it an easy decision for me to break up workouts into doubles, so I hope to get out for a second similar run around sunset. I am already longing for snowshoe racing season.
Ran 6.1 miles @ 8:06/mile pace.
Paved roads.
Mostly flat.
Lower to mid 70s, sunny, very humid.
Brooks Mach 13, shorts, short sleeved shirt, cap.
Tuesday, June 19, 2012
Hills and Humidity
For the past two days I've attended an optional training seminar for a new educational model. Very interactive and I learned a lot, so it was great to cap off the day with a nice easy paced run on some hills.
Went well. Legs felt pretty fresh after the scheduled rest day yesterday. Humid out... and running the next several days will be challenging with the heat wave, but at least it's supposed to get back down to normal by the end of the weekend.
Ran 8.0 miles @ 7:46/mile pace.
Paved roads.
Very hilly.
Upper 70s, partly cloudy, humid.
Saucony Kinvara 3, shorts, short sleeved shirt, cap.
Went well. Legs felt pretty fresh after the scheduled rest day yesterday. Humid out... and running the next several days will be challenging with the heat wave, but at least it's supposed to get back down to normal by the end of the weekend.
Ran 8.0 miles @ 7:46/mile pace.
Paved roads.
Very hilly.
Upper 70s, partly cloudy, humid.
Saucony Kinvara 3, shorts, short sleeved shirt, cap.
Sunday, June 17, 2012
Saco River Loop
Segmented progression run down along the river and back. First third easy, middle third moderate, last third tempo. Felt great out there and another solid building block to the ramp up.
Great week overall. Another step up to the weekly mileage (46.6 miles) with quality workouts as well. Everything is on track to getting to where I want to be, so I'm pretty pleased. Still have my work cut out for me though.
Ran 14.4 miles @ 7:31/mile pace.
Paved roads.
Moderately hilly.
Lower to mid 60s, sunny.
Saucony Kinvara 3, shorts, short sleeved shirt, cap.
Great week overall. Another step up to the weekly mileage (46.6 miles) with quality workouts as well. Everything is on track to getting to where I want to be, so I'm pretty pleased. Still have my work cut out for me though.
Ran 14.4 miles @ 7:31/mile pace.
Paved roads.
Moderately hilly.
Lower to mid 60s, sunny.
Saucony Kinvara 3, shorts, short sleeved shirt, cap.
Saturday, June 16, 2012
Mt. Washington Hike
Very fun day hiking up Mt. Washington with Kate! It was her first time there, so that was a lot of fun. Hiked up, watched the runners at the finish line for the road race and then hiked back down. Fun time! I'll let the pics do the talkin'.
Hiked 8.4 miles in 6:20 (include stops, except at summit).
Rugged trails.
Insanely hilly.
Around 50 degrees on the summit, lower 70s in the valley, partly cloudy.
New Balance MT110, shorts, short sleeved shirt, long sleeved shirt (summit).
 |
| Runners near the finish. |
 |
| Kate as we were about to head down. |
.jpeg) |
| Snowball fight at Tucks! |
 |
| Melting ice field. |
 |
| Bizarre alien plant. |
 |
| Looking up Tuckerman's Ravine. |
Rugged trails.
Insanely hilly.
Around 50 degrees on the summit, lower 70s in the valley, partly cloudy.
New Balance MT110, shorts, short sleeved shirt, long sleeved shirt (summit).
Friday, June 15, 2012
3 X 1 Mile
I had a vivid nightmare last night about today's workout. I dreamt that my first split was the fastest and it was only eight minutes and change. The second was ten something and I can't remember what was up with the third.
Thankfully, it didn't go that horribly. Goal was to be consistant and hit all three under six minutes. Hit the splits in 5:47, 5:51 and 5:56. Not terribly happy about each mile getting slower. However, I haven't done these in a while, so I'll cut myself a little slack.
400M active recovery after the first mile. After the second, a bio break was needed. Ducked into a porta-pottie and it only took a little longer than the active recovery but it was at least 20-30 degrees hotter inside that thing, so I muse that it about evened out.
Normally, I like to do five repeats, but felt just doing three was smart at this stage. Also, it was a good assessment of where I'm at right now, which is better than I thought but I still have a good amount of work to do.
Afterwards, cooled down with a barefoot run on the adjacent athletic fields, then helped Kate move her classroom for the rest of the day (she's teaching second grade next year instead of kindergarten).
w/u: Ran 1.0 mile @ 7:54/mile pace. (track)
3 X 1 Mile: 5:47, 5:51, 5:56.
c/d: Ran 1.1 miles @ 10:03/mile pace. (fields)
Mid 60s, sunny.
Brooks Mach 13, shorts, short sleeved shirt, cap. Barefoot on cooldown.
Thankfully, it didn't go that horribly. Goal was to be consistant and hit all three under six minutes. Hit the splits in 5:47, 5:51 and 5:56. Not terribly happy about each mile getting slower. However, I haven't done these in a while, so I'll cut myself a little slack.
400M active recovery after the first mile. After the second, a bio break was needed. Ducked into a porta-pottie and it only took a little longer than the active recovery but it was at least 20-30 degrees hotter inside that thing, so I muse that it about evened out.
Normally, I like to do five repeats, but felt just doing three was smart at this stage. Also, it was a good assessment of where I'm at right now, which is better than I thought but I still have a good amount of work to do.
Afterwards, cooled down with a barefoot run on the adjacent athletic fields, then helped Kate move her classroom for the rest of the day (she's teaching second grade next year instead of kindergarten).
w/u: Ran 1.0 mile @ 7:54/mile pace. (track)
3 X 1 Mile: 5:47, 5:51, 5:56.
c/d: Ran 1.1 miles @ 10:03/mile pace. (fields)
Mid 60s, sunny.
Brooks Mach 13, shorts, short sleeved shirt, cap. Barefoot on cooldown.
Wednesday, June 13, 2012
It's the Humidity, Stupid!
The air was thick. 98% humidity out but at least it wasn't terribly warm (65F/18C). Oddly enough, it actually felt pretty nice to run in. Yesterday was also humid... not as much, but it was warmer, and I remember feeling pretty comfortable then as well. I guess I'm acclimating. If so, sweet.
Planned rest day tomorrow. Hoping to get in some speed work on Friday, likely in the form of something on the track, though I'm not sure what.
Ran 5.5 miles @ 8:03/mile pace.
Paved roads.
Very hilly.
Mid 60s, overcast, very humid.
Merrell Bare Access, shorts, short sleeved shirt, cap.
Planned rest day tomorrow. Hoping to get in some speed work on Friday, likely in the form of something on the track, though I'm not sure what.
Ran 5.5 miles @ 8:03/mile pace.
Paved roads.
Very hilly.
Mid 60s, overcast, very humid.
Merrell Bare Access, shorts, short sleeved shirt, cap.
Tuesday, June 12, 2012
Deer, the Flies Named After Them and Ticks
The bridge that leads to the trail network in the woods out back was supposed to be finished a few weeks ago. But as I suspected, the rain and floods lately have delayed or inhibited construction. After I confirmed that, I decided to hit an alternate trail route in another area.
Along the way, I felt those annoying taps on my head for the first time this season. The deer flies are out. I actually killed one on Sunday when we were swimming after running the Bald Face loop, but none had bothered me while running that day.
Had to run on paved roads for about a mile, but I was pleasantly surprised to see a normally washed out section of snowmobile trails on the powerlines has been reworked. Normally I avoid this section because it's usually flooded, but it is now great to run on.
Took it up the hill and saw a few deer bound away into the woods. Several times I brushed against some taller grass and picked up ticks. Pulled off five so far (and counting). Joined the Dump Loop trails and took them home. Good run.
Ran 7.7 miles @ 8:49/mile pace.
Trails, one mile of paved roads.
Moderately hilly.
Lower 70s, very humid, mostly cloudy.
New Balance MT110, shorts, short sleeved shirt.
Along the way, I felt those annoying taps on my head for the first time this season. The deer flies are out. I actually killed one on Sunday when we were swimming after running the Bald Face loop, but none had bothered me while running that day.
Had to run on paved roads for about a mile, but I was pleasantly surprised to see a normally washed out section of snowmobile trails on the powerlines has been reworked. Normally I avoid this section because it's usually flooded, but it is now great to run on.
Took it up the hill and saw a few deer bound away into the woods. Several times I brushed against some taller grass and picked up ticks. Pulled off five so far (and counting). Joined the Dump Loop trails and took them home. Good run.
Ran 7.7 miles @ 8:49/mile pace.
Trails, one mile of paved roads.
Moderately hilly.
Lower 70s, very humid, mostly cloudy.
New Balance MT110, shorts, short sleeved shirt.
Monday, June 11, 2012
Recovery Run
Five miles at a recovery pace. The quads felt a little tight after yesterday, good to get out and loosen them up. Otherwise, felt pretty darn good.
I totaled 40.7 miles for the week last week. Not a lot, but compared to the past several weeks that was a nice step up. I think shooting for around 45 miles this week is logical. I'm also hoping to hit the track later in the week for some turnover.
Ran 5.1 miles @ 8:43/mile pace.
Paved roads.
Slightly hilly.
Lower 70s, partly cloudy, breezy.
Brooks Mach 13, shorts, short sleeved shirt, cap.
I totaled 40.7 miles for the week last week. Not a lot, but compared to the past several weeks that was a nice step up. I think shooting for around 45 miles this week is logical. I'm also hoping to hit the track later in the week for some turnover.
Ran 5.1 miles @ 8:43/mile pace.
Paved roads.
Slightly hilly.
Lower 70s, partly cloudy, breezy.
Brooks Mach 13, shorts, short sleeved shirt, cap.
Sunday, June 10, 2012
Baldface Mountain Loop Run
Epic day running the Baldface Mountain Loop with several friends. Big group of us this year, but we broke up into respective groups based on paces. My legs felt great and today was simply a blast.
Ian, Jeremy and I cruised up to South Baldface, reaching it in about 1:15 despite not really full-on pushing it and also stopping a few times to help Ian's dogs, Jet and Kip, up some of the more difficult ledges. I was really impressed with how well those dogs danced up the climb to the summit. It gets really steep at times and you have to Gollum your way up using your upper body quite a bit in addition to the legs.
We reached the top and not much longer Nathan got there as well. From there, we ran the ridge over to North Baldface and then Eagle Crag, where we headed down. Nathan dropped back on the descent, and I struggled a little to keep up with Jeremy and Ian (both of them are very proficient on downhill technical sections), but I kept up pretty well.
We reached the Emerald Pool near the end and man, the water was COOOOOOLD. Very refreshing though and a great way to rinse off as well. Lot's o' fun!
Some of the below pics stolen from Ian without permission:
Ran 10.0 miles @ 19:57/mile pace (includes most stops, sans the Emerald Pool)
Trails.
Insanely hilly.
Lower 60s to Mid 70s, sunny.
New Balance MT100, shorts, short sleeved shirt, cap, Nathan double water bottle carrier.
Ian, Jeremy and I cruised up to South Baldface, reaching it in about 1:15 despite not really full-on pushing it and also stopping a few times to help Ian's dogs, Jet and Kip, up some of the more difficult ledges. I was really impressed with how well those dogs danced up the climb to the summit. It gets really steep at times and you have to Gollum your way up using your upper body quite a bit in addition to the legs.
We reached the top and not much longer Nathan got there as well. From there, we ran the ridge over to North Baldface and then Eagle Crag, where we headed down. Nathan dropped back on the descent, and I struggled a little to keep up with Jeremy and Ian (both of them are very proficient on downhill technical sections), but I kept up pretty well.
We reached the Emerald Pool near the end and man, the water was COOOOOOLD. Very refreshing though and a great way to rinse off as well. Lot's o' fun!
Some of the below pics stolen from Ian without permission:
 |
| Puppies! |
 |
| Making our way up. |
 |
| South Baldface Summit. |
 |
| Looking back on the trail. |
 |
| Mt. Washington looms. |
 |
| North Baldface summit. |
Trails.
Insanely hilly.
Lower 60s to Mid 70s, sunny.
New Balance MT100, shorts, short sleeved shirt, cap, Nathan double water bottle carrier.
Saturday, June 09, 2012
Viva Variety!
Ran on a mix of paved roads, dirt roads and trails this morning, taking advantage of the cooler air. Went well. Easy pace but even still the rust feels like it's continuing to fall off. Very happy about that.
As the mileage ramps up, I'll also gradually widen the gap between the hard and easy workouts, minimizing the moderate stuff. I anticipate being back in somewhat decent race shape by the end of the month. Yes, my wedding and preparations could complicate the training, and of course that takes precedence, but I should be able to work around everything.
Ran 5.1 miles @ 8:42/mile pace.
Paved roads, dirt roads, trails.
Very hilly.
Upper 50s, sunny.
Brooks Mach 13, shorts, short sleeved shirt, cap.
As the mileage ramps up, I'll also gradually widen the gap between the hard and easy workouts, minimizing the moderate stuff. I anticipate being back in somewhat decent race shape by the end of the month. Yes, my wedding and preparations could complicate the training, and of course that takes precedence, but I should be able to work around everything.
Ran 5.1 miles @ 8:42/mile pace.
Paved roads, dirt roads, trails.
Very hilly.
Upper 50s, sunny.
Brooks Mach 13, shorts, short sleeved shirt, cap.
Friday, June 08, 2012
Rail Trails
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| Hitchhiking inch worm. |
Hit the rail trails after school was out. Saw three other runners, a father and son mountain biking and three geocachers. Always makes me happy to see others out getting exercise on the trails as opposed to riding something with a motor on it.
Another similar run tomorrow and a mountain run on the agenda for Sunday. Good stuff!
Ran 6.0 miles @ 8:31/mile pace.
Rail trails.
Slightly hilly.
Mid 70s, partly cloudy.
Nike Waffle Racer 8, shorts, short sleeved shirt.
Thursday, June 07, 2012
A Fine Run on a Fine Day
I had meant to run yesterday, but I had to get recertified for First Aid/CPR and the class ran late. Afterwards, opted not to run, which I hated to do and kicked myself for it later.
I was a little concerned about feeling mentally drained again as I had a meeting today after school to get recertified for teaching, but it went smoothly. It only took ten minutes and now I'm good to go for another five years. Afterwards, I quickly changed and hit my 12 mile route.
I definitely felt a little rusty, but I expected that. I haven't gotten in any double digit mileage runs since the stomach bug fiasco at Sugarloaf. Kept the pace easy as planned and it went well enough. Fortunately, the weather was awesome out. Varying clouds and 62F/17C outside...simply great running weather. Really appreciated that. Fun run.
Ran 12.1 miles @ 7:49/mile pace.
Paved roads.
Very hilly.
Lower 60s, varying clouds (light rain at start, sunny in the middle, clouds at the end).
Saucony Kinvara 3, shorts, short sleeved shirt.
Tuesday, June 05, 2012
Bunk of Kenny Where Land is Trusted
 |
| Hitchhiking slug during today's run. |
Mindy provided some very valuable notes on the upcoming book and we talked about literature and a whole smörgåsbord of other stuff as well. Good times!
Seems like I always fall here and I did eat it once, but I was no worse for the wear. Some puddles and muddy spots but the trails here seem to drain really well, despite the buckets of rain the past several days. We also managed for the most part to not get lost but there was some light confusion at one point. And while the elevation changes are pretty subtle here the pace always ends up being surprisingly slow. Yeah, the trails are technical, but every time I run here I see the pace afterwards and I'm like "Really? That slow?" This place is definitely an enigma.
Ran 7.5 miles @ 10:58/mile pace.
Trails.
Slightly hilly.
Upper 60s, partly cloudy.
New Balance MT110, shorts, short sleeved shirt.
Sunday, June 03, 2012
Slight Rebound
Today was better than yesterday. Contributing factors were no doubt getting nearly 10 hours of sleep last night and it was also cool and raining during the run. Still didn't feel super, but an improvement nonetheless and I'll take it.
Plan was to run by feel. I anticipated it being an easy pace but if fell on the line between my easy and moderate. Also ran in the Merrell Bare Access for the second time. I liked them better this time around. I still prefer a bit more of a thicker rubber on the sole for protection, but the flexibility is nice and there is a thin but ample amount of cushioning for the forefoot, which I prefer.
Ran 5.4 miles @ 7:42/mile pace.
Paved roads.
Mostly flat.
Lower 50s, overcast, heavy mist/light rain throughout.
Merrell Bare Access, shorts, short sleeved shirt, cap.
On an unrelated note, M83 rocks:
Plan was to run by feel. I anticipated it being an easy pace but if fell on the line between my easy and moderate. Also ran in the Merrell Bare Access for the second time. I liked them better this time around. I still prefer a bit more of a thicker rubber on the sole for protection, but the flexibility is nice and there is a thin but ample amount of cushioning for the forefoot, which I prefer.
Ran 5.4 miles @ 7:42/mile pace.
Paved roads.
Mostly flat.
Lower 50s, overcast, heavy mist/light rain throughout.
Merrell Bare Access, shorts, short sleeved shirt, cap.
On an unrelated note, M83 rocks:
Saturday, June 02, 2012
The Slump
Easy trail run this morning while I was up in Bangor. Ran at the City Forest, and pretty much felt like a one-legged cat trying to bury turds on a frozen pond. Legs felt very heavy. Energy was okay, but the legs felt like they had run a 12-mile tempo run the day before, which unfortunately was never the case.
Running is definitely in a bit of a slump right now. Just haven't really been feeling very on. It's not like I've been overdoing it. In fact, quite the opposite. For the past month, weekly mileage has only been in the lower 20s, which was for tapering or simply not feeling it. Perhaps rest isn't the answer.
Regardless, I've been in similar slumps quite a few times before. They happen. They also always pass. Will tweak the diet to try and bring things around quicker. Despite the run not going so well, I still enjoyed it. The Bangor City Forest is a great place to run and I always enjoy spending time in the woods there.
Ran 9.1 miles @ 10:36/mile pace.
Trails.
Slightly hilly.
Lower 60s, mostly cloudy.
New Balance MT110, shorts, short sleeved shirt, cap.
Running is definitely in a bit of a slump right now. Just haven't really been feeling very on. It's not like I've been overdoing it. In fact, quite the opposite. For the past month, weekly mileage has only been in the lower 20s, which was for tapering or simply not feeling it. Perhaps rest isn't the answer.
Regardless, I've been in similar slumps quite a few times before. They happen. They also always pass. Will tweak the diet to try and bring things around quicker. Despite the run not going so well, I still enjoyed it. The Bangor City Forest is a great place to run and I always enjoy spending time in the woods there.
Ran 9.1 miles @ 10:36/mile pace.
Trails.
Slightly hilly.
Lower 60s, mostly cloudy.
New Balance MT110, shorts, short sleeved shirt, cap.
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