Sunday, September 30, 2012

Afternoon Fifteen

A lot of inspirational performances today by many friends. A big one to note, my good pal Jeremy crushed the Maine Marathon with a time of 2:56:08. Smokin'!

That was good fuel for the fire today for motivation. I had a lot of important housework to do (we're renting one of our condos and they move in next week... had to get it ready), so I wasn't able to get out until the afternoon. Was glad to finally get my run in though.

Lots of road kill out since it has rained the past two days, notably a spotted salamander (poor guy), slugs and earthworms.

First third was at an easy pace, middle third at a moderate pace and the last third was at tempo. Felt pretty good, all in all. Two weeks until my marathon and everything appears to be on track.

Ran 15.3 miles @ 7:34/mile pace.
Paved roads.
Moderately hilly.
Mid 50s, overcast.
Saucony Kinvara 3, shorts, short sleeved shirt, cap.

Saturday, September 29, 2012

Rain, Loons and the Belfast Invitational

Efficient meetings are a thing of beauty, and I was thankful to have one of those rare gems on Friday when I had to be in Augusta to meet with the Department of Education for some work on standards and testing. We all buckled down, did what we had to do and were done two hours early. Score!

That extra time allowed me to drive a half an hour down Rt. 3 to the Lake Saint George State Park and set up my tent before the rain. I was most grateful. Once it was up, the rain came and I laced up the Sauconys and went for a run.

Stuck to the roads and took a route that was going around the lake. I had only glanced at a map so I wasn't sure how far the loop all the way around would be. About three and a half miles in, I climbed a hill that looked down on the lake. From here, I was able to better gauge where I was and it pretty much confirmed that running the loop would be more mileage than I cared to do. Headed back the way I came.

Run ended up being very similar to Thursday's run (second verse same as the first!). Another progression run at the exact same overall pace. Legs felt fantastic and full of energy. Very good signs the past few days. Past few weeks actually....

After the run, I showered, drove down to the general store and got a turkey italian for dinner and soon afterwards was lulled to sleep by the pitter patter of rain against the tent's fly and the sounds of loons calling on the lake. Quite Zen and I slept very well as a result.

Friday night's camp. 

Ran 7.0 miles @ 7:21/mile pace.
Paved roads.
Very hilly.
Lower 50s, overcast, light rain.
Saucony Kinvara 3, shorts, short sleeved shirt.

Saturday morning... Woke up, packed up and headed down the road to Belfast. Got to the meet very early as I had planned and I laced up my flats and ran the course. A light rain was falling still but I was surprised at how well the course held up. As the races got underway, that would change, but it still held up quite well all day. Not too muddy or slippery, relatively speaking.

Took the pace easy at first but I picked it up a little as I went on. Ended up running the 5K course twice and a little bit extra. The team and the other coach arrived as I was wrapping it up so I quickly changed and then met back up with everyone.

Teams lined up and ready for battle.
Our runners did very well. Unfortunately, I couldn't stick around for the awards ceremony but many of our kids nailed down new PRs. No idea how each of our teams scored just yet... there were just too many there to keep track (over 70 teams) and I'm dying for the results to get posted so I can see. Hopefully soon. (Edit: Results are up. Did okay, but both our boys and girls teams have some work to do in order to advance to states next month).

Ran 6.8 miles @ 8:34/mile pace.
Moderately hilly.
Upper 40s, overcast, raining.
Brooks Mach 13, shorts, short sleeved shirt.

Thursday, September 27, 2012

Test Run

I'm feeling a lot better compared to the past two days but am not out of the woods yet. Still, definitely well enough for a short test run today. Plan was to run it easy but if I felt okay to go a little faster I'd let it happen.

Ended up with a progression run and the splits were 8:13, 7:39, 7:22, 7:14, 6:43 and the last half mile at a 6:17/mile pace. Went pretty well but it felt like more work than it should have been only because of the cold virus my body is shaking off. Probably should have kept it easier but am no worse for the wear. 

Tomorrow is going to be challenging for getting a run in. Have to go to Augusta for work and am opting to stay in the area and camp out at Lake Saint George State Park since we have a cross country meet in Belfast on Saturday. Would rather not run early morning to help maximize rest but hopefully I'll have some time in the late afternoon before it gets dark. 

As for the meet in Belfast, I'm really looking forward to it. It's a huge meet, with nearly 70 teams including three from Canada (one from Prince Edward Island). Can't wait to see what our runners can do there and I'll no doubt run the course a few times before their races get underway. 

Ran 5.5 miles @ 7:21/mile pace. 
Paved roads.
Very hilly. 
Mid 60s, sunny. 
Saucony Kinvara 3, shorts, short sleeved shirt. 

Wednesday, September 26, 2012

The Virus Strikes

Finally, it's hit me. My wife, students and cross country runners have had it and now it's my turn: an early season cold virus from hell.

I'm actually kind of thankful. This is a good time to have it and get it out of the way. Skipped running today but given that I've entered the taper I'm not missing any key training runs and it's far enough away from the marathon.

Raw garlic and OJ on tap. I'll probably run tomorrow, but will take it easy.

Tuesday, September 25, 2012

Easy On The Hills

Ran with the girls varsity team today. They had a hilly seven-miler on tap, but on an uphill and with the sun shining brightly in our eyes, one of the girls aggravated a migraine headache really badly so I ran/walked with her back to the school. After she was safe, ran the route in reverse to meet back up with the others.

Though today was far from strenuous, I could still tell my legs felt great. Would never have guessed I ran a 13-mile tempo run the other day. Should be able to get in something fast tomorrow and I might join the varsity guys for their mile repeat workout. Should be a muddy one tomorrow. Sweet.

Ran 6.6 miles @ 10:11/mile pace.
Paved roads.
Very hilly.
Around 70 degrees, sunny.
Brooks Mach 13, shorts, short sleeved shirt.

Sunday, September 23, 2012

Boston Bound!

It's officially official: I'm in. Very honored to be partaking in my third Boston Marathon in a row. What was a huge monkey on my back for years is now something attainable and I truly appreciate it. Definitely don't take it for granted and am humbled to have qualified for the Big Show yet again.

After the MDI Marathon, will do what I did the other two years which is take the second half of October and all of November really easy... low mileage and simply give the body and mind a break. When December rolls around, I'll start ramping things up throughout the month and begin the new year pretty much in the full swing of things as I train for Beantown.

For Boston this year, I think discipline will be key. Would love to work with a coach or at least a more laid out plan, as opposed to simply playing things by ear. Ryan Hall came to his senses on that matter and I should do the same, even if though I'm nowhere near his level.

The Hay is in the Barn

I needed a confidence booster as well as a litmus test to see where I'm at, and I finally got a pretty good indicator today. Warmed up for a mile, than cranked out 13 miles at 6:44/mile and felt pretty darn good, and then cooled down for three miles. Dare I say I even had more in the tank to give.

I think that makes running a 3:07 at MDI in three weeks a pretty realistic goal (7:07/mile pace). While I'd love to be able to say I could hold today's tempo pace for the duration and crack three hours, that simply isn't the case, especially on that course. I respect the 26.2 mile distance and the hills at MDI enough to be realistic.

However, being able to run today's tempo pace 23 seconds slower per mile for the marathon distance to get 3:07 seems quite realistic. Breaking 3:10 obviously seems even more so and I'd be very happy to just PR (3:12:09).

Would like to get in at least one more tempo run this upcoming week, at a much shorter distance though. Maybe even do two, but an interval session might be more prudent. Will think about it a little more.

So in summary: Glad to have some confidence after today. Very much looking forward to MDI.

Warm-up: Ran 1.0 mile @ 7:23/mile pace.
Tempo: Ran 13.0 miles @ 6:44/mile pace.
Cool-down: Ran 3.1 miles @ 8:23/mile pace.
Paved roads.
Moderately hilly.
Upper 50s to mid 60s, sunny, breezy.
Saucony Kinvara 3, shorts.

Saturday, September 22, 2012

Pineland Farms

Kate is sick. Half of my students are sick. Half the cross country team is sick. I wouldn't say I'm sick, at least not yet. But I can tell deep down my body is fighting something. It's kind of like listening to the muffled artillery fire from a battle going on several miles away.

That, along with it being early morning and also not feeling really motivated formed an unholy trinity I had to overcome for today's run. I hit Pineland Farms and wanted to get in some miles before volunteering at a race there. My buddy Stephen was directing it and it benefited the Cancer Community Center in South Portland. Was happy to help out.

Run wasn't totally terrible. After I warmed up, I threw in a few surges to see how it felt. Felt fine, so a good part of it was just in my head, I suspect. Kept it very easy all the same. Still, I'm hoping I feel well enough to get in a final key workout before the taper... well, kind of, anyway. I typically do a three week taper, though the first week is only a minor step back. I'd like to get in a few more tempo runs next week though.

Ran 7.9 miles @ 10:16/mile pace.
Moderately hilly.
Mid 50s, overcast, light rain.
New Balance MT110, shorts, long sleeved shirt.

Thursday, September 20, 2012

Why, Hello Autumn

Wow, pretty much perfect running weather, particularly with the dry air. The sunshine is warm and inviting enough but the cloak of the shadows ushers a sinister chill. It's great. Forecast only looks pretty awesome into late next week. Love it. This is definitely the best time of year. 

Hit the rail trails for my own run after cross country practice. Legs felt really heavy at first, but they only got better as the run went on and they felt pretty spry by the end. Still kept the pace easy though. One more longer, harder workout this weekend and the hay will be in the barn. 

Taking a planned rest day tomorrow. Will be a packed day with a meet in the afternoon.

Ran 8.1 miles @ 8:45/mile pace. 
Rail trails. 
Slightly hilly. 
Lower 60s, partly cloudy. 
New Balance MT110, shorts, short sleeved shirt. 

Wednesday, September 19, 2012

Mile Repeats

Joined the cross country team for some mile repeats on a grassy field. They were running them at their 5K pace so I joined the varsity guys.

I didn't have much time to warm-up but thankfully it worked out okay. Didn't pay much attention to the splits but each one averaged 5:58/mile with two minutes rest in between. I think the course might have been a little short though, it felt too easy, but a pretty good interval session all the same.

Afterwards, hit a three mile cool down on the roads. Great running weather with the cold front now passed through. Cutting this entry short as I'm ridiculously hungry.

w/u Ran .2 miles @ 6:31/mile pace. Grassy fields.
4 X 1 mile repeats w/ 2:00 rest @ 5:58/mile pace. Grassy fields.
c/d Ran 3.0 miles @ 7:37/mile pace. Roads.

Grassy fields, paved roads on cooldown.
Slightly hilly.
Mid 60s, sunny.
New Balance MT110 (w/u and intervals), Saucony Kinvara 3 (cooldown), shorts, short sleeved shirt.

Tuesday, September 18, 2012

Precipitation Run

The cross country team had an LSD run on tap which fit in nicely with my own running schedule, so I joined them for their workout. Fun run in the rain. Though the overall pace was slow and really easy, I was able to get in the equivalent of stride work as I bounced around to check up on the different groups.

Legs felt fantastic. I'm thinking tomorrow will be a great day for speed work.

Ran 9.0 miles @ 8:40/mile pace.
Paved roads.
Slightly hilly.
Mid 60s, overcast, steady light to moderate rain.
Saucony Kinvara 3, shorts, short sleeved shirt.

Monday, September 17, 2012

MDI Marathon Thoughts

A couple of short runs at an easy pace today, before and after cross country practice. Despite yesterday's run, the legs felt pretty darn good, relatively speaking. Safe to say that's because I only got in 46.3 miles for the week last week, but the two quality tempo runs help make up for the low mileage.

Been thinking a lot about my goals for MDI. I'm not as well prepped as I was for Boston last April (though the heat derailed those race goals). However, I think I'm in better shape for MDI than I was last year.

So numbers wise, that all translates to this: I'm hoping to PR (currently 3:12:09 set at MDI last year). The question is by how much. I'm still kicking around some numbers, but I'm currently thinking under 3:10 is reasonable and around 3:07 is possible. That's based on how my tempo runs have been going. We'll see.

Ran 2.9 miles @ 8:20/mile pace.
Ran 3.1 miles @ 8:08/mile pace.
Paved roads.
Moderately hilly.
Lower 70s, sunny.
Brooks Mach 13, shorts, short sleeved shirt.

Sunday, September 16, 2012

Blog-aversary and MDI

Six years of blogging as of today. This here little blog continues to be a great way to organize my thoughts after each run and I can't imagine not having it. I'm honored folks like to check in on it and it's been a great way to connect with others, so thanks for reading.

Back to running... awesome weekend camping up at Acadia National Park with Jim, Shauna, Scott, Dora and hanging out with Eric and Brittany. Kate unfortunately couldn't make it because one of our cats is really old and not doing so well. Really wish she could have been there, it would have made the weekend perfect.

Our new tent, The Shangri-La.
Morning coffee down by the water
Arrived Friday night, set up camp and hung out with Jim and Shauna a bit before going to bed. Woke up and did a run I've always wanted to do: run up Cadillac Mountain via the South Ridge Trail from the campground. Did just that. I had contemplated running the Bar Harbor Half Marathon in reverse like I did last year, which would have been fun, but I'm glad I went with this option.

After climbing a few hundred feet, the fog was getting thicker and Leon was getting laaaaaaarger. The plan was to keep the pace pretty easy, which I did, including walking some of the steeper spots. So, I was surprised that I still got to the top in less than an hour (59:42). Distance was 4.5 miles and I climbed 1360 feet. Nothing blazing, I'm just surprised how easy it felt. Very pleasant.

Run back down was about five minutes faster. Saw several more hikers on the return as they were making their way up. Most exchanged hellos and were very friendly, but a couple came just short of scowling, despite there being plenty of room on the trails. I'm always amused by that. Still, I feel kill them kindness is a good approach.

Got back, cleaned up a little, ate lunch, took a nap, lounged around and read. Very relaxing. Then we all met up at Geddy's for dinner and drinks which was fun.

Ran 9.0 miles @ 12:49/mile pace.
Technical trails.
Insanely hilly.
Lower 60s, in a cloud, humid.
New Balance MT110, shorts, short sleeved shirt, Saloman water belt (water).

Eric told me at Geddy's he wasn't sure if he would be able to run with me if he and Brittany were both going to run and get back home in time, so I had switched plans and was going to drive to the MDI finish line and run an out and back on the hills. 

However, while driving along the course, I soon saw Eric. "Want a lift?", I asked and he obliged, and we headed back to Blackwoods to start from there. He was just two miles from the campsite when I saw him and Eric was able to make it afterall, but I was late at starting my run so we missed each other. 

So, back we went, and began the run. Should note here that aside from a strong and brisk wind, the weather was PERFECT. Lower to mid 50s and sunny throughout the run, which is my ideal running weather. 

Felt out of sync for the first half of the run but pretty fantastic for the second half. Eric, as I planned, gave me a really good pull. Nice to go out with a stronger runner and try to match him, even if he is holding back some. Really helped me out and I was very pleased with the run. 

Eric and Brittany were camping at the Mount Desert Campground at the top of Somes Sound, so we stopped there after running much of the last mile on the campground dirt roads, which made things a bit slower. Served as a great 14-mile tempo run. Splits were 7:47, 7:11, 7:08, 7:13, 7:08, 6:46, 6:49, 6:53, 6:50, 6:31, 6:40, 6:32, 6:40 and 7:05. 

Very pleased with how that run went. I had originally planned on 20 miles today, but given my situation right now, speed work is at a premium so I'd much rather have 14 quicker miles than 20 slower miles. The distance work is set, I need to hone in on the faster stuff at this point for MDI, so today fit that mold. Hopefully it'll all be enough.

Ran 14.0 miles @ 6:57/mile pace. 
c/d Ran .4 miles @10:03/mile pace. 
Paved roads. 
Moderately hilly. 
Lower to mid 50s, sunny, windy. 

Thursday, September 13, 2012

To the Meet and Back

Ran up the hill to our home cross country course. Then ran the cross country course and a little more to double check the course markings. Timed the races, then ran home.

Our teams did well. The boys won and the girls put up a tough fight against a strong contender for the state title. Myself and the other coach are very pleased with the fight they've been showing in their races lately. Really awesome to see kids so passionate about running!

As for my running, it went well. Legs were a bit tired from yesterday, as expected. Nice to do a mix of roads and trails. Looking forward to doing a lot of running up at Mt. Desert Island this weekend, including the last 20 miles of the marathon course. Eric M. is planning on joining me. He's on a way higher level than I am obviously, but I'm hoping to use him as a pull at least for a while.

Ran 2.0 miles @ 8:47/mile pace. Up the hill to the cross country meet.
Ran 3.6 miles @ 9:36/mile pace. Ran the cross country course and then some to check up on it.
Ran 2.0 miles @ 8:51/mile pace. Down the hill to the cross country meet.
Paved roads on the way up and down, technical trails on course.
Extremely hilly on the roads, moderately hilly on the course.
Lower 80s, sunny.
Brooks Mach 13, shorts, short sleeved shirt, cap, handheld bottle (H20).

Wednesday, September 12, 2012

Afternoon Tempo

Was hoping today would give me a good confidence boost with a tempo run on tap. Wasn't sure how it would go since I was really tired after work and cross country practice and all I wanted to do was go home, crawl into bed and sleep. It was also pretty warm out, which didn't help matters much. But with not much time left before the taper.. and also a lot of second guessing for this training cycle.. I needed this run to go well.

Thankfully, it did. The warm weather and lack of energy made it a bit more work than it should have been, but nothing too bad. Tried not to be a hero and hit the splits closer to MP. Normally I push myself a little harder but it's important for me to get a better feel for that 6:45-6:50 split time. Still was a bit faster than that, but better too fast than too slow since it was just seven miles. 

Splits were 6:47, 6:39, 6:40, 6:39, 6:38, 6:46 and 6:40.

Had this song going through my head for the run, which was a nice boost. Really loving the new Animal Collective album.

w/u: Ran 1.0 miles @ 7:47/mile pace.
Ran 7.0 miles @ 6:42/mile pace.
c/d: Ran 2.2 miles @ 8:07/mile pace.
Paved roads.
Moderately hilly.
Mid 70s, sunny.
Saucony Kinvara 3, shorts, short sleeved shirt.  

Monday, September 10, 2012

Recovery Monday

Still a bit bummed about yesterday's race, but hardly the end of the world. It's just a race after all. But with only the MDI Marathon left for my race season, it does have me reflecting on what has been a bizarre race season.. full of awesome successes but equally awesome disasters. Chalk yesterday up in the latter category, and hopefully MDI will be in the former.

But with that one race left, all focus is on doing well at MDI. I do have some goals in my head but am hesitant to mention them to anyone yet until I get in a few more speed workouts and see how they feel. It's just been hard to gauge where I'm at lately. Yesterday would have been a great indicator, but that went out the window.

So, today's run(s): Got in two miles while waiting for the cross country team to arrive after their warm-up. Slow and creaky at first, but felt the legs loosening up quickly.

Two hours later I got in three more miles barefoot on the soccer fields. Could tell that the two miles earlier really helped loosened things up, and the barefoot running only helped. This one felt pretty great.

Scheduling a run tomorrow is going to be tricky due to it being a long and jam-packed day. Will try to get something in but may have to take a rest day, which isn't necessarily a bad thing. I'm hesitant to get up early morning for a run since I'll be at the school until 8pm tomorrow, so we'll see.

Ran 1.9 miles @ 8:49/mile pace.
Paved roads.
Very hilly.
Mid 60s, overcast.
Brooks Mach 13, shorts, short sleeved shirt, cap.

Ran 3.2 miles @ 8:09/mile pace
Grassy fields.
Mid to lower 60s, partly sunny.
Barefoot, shorts, short sleeved shirt, cap.

Sunday, September 09, 2012

A Craptastic Bradbury Bruiser Race Report

I can summarize today's race in two words: Sh-- happens.

Before the race, I ran the Island trail for a warm-up while picking up some minor debris from last night's storm. Legs were feeling fresh and great. Nice. I was psyched for the race!

Then the race started. Went out a touch too fast, but nothing detrimental. I eased up and by the time we reached the Ragan trail, everyone that I figured should be in front of me now was and I knew I was where I should be. I held my ground just fine and everything was on track. I was set in a position I wanted to be in and was moving great with energy to burn and fresh legs that were raring to go.

Then about three and a half or so miles in, it hit. It came out of nowhere, really. Absolutely no signs of trouble at all earlier in the morning. Needless to say, I was pissed. I ducked into the woods, took care of business, and several minutes later I was back on the trail.

Felt fine after that, so I set out again at race pace trying to gain as much ground as possible and I passed about eight runners. Then it hit again about two miles later. Off into the woods for the second time and at that point I resigned to just run the rest easy and finish. Both bio-breaks combined had cost me close to ten minutes.

When I came out back on the trail, I came across Dave who was also taking it easy but for different reasons... he has a 100-miler on tap in a few weeks. Great to run with him up until about halfway through the O-trail. We just took it casually and chatted the whole time we were together.

Came across Scott H. towards the end of the O-Trail. I was with him earlier in the race, but he was having some hip issues and we ended up running the rest of the race together. We're always pretty close to one another in races, and that was the case again today but for less than desirable circumstances for both of us. Oh well.

It sucks because I knew I was primed to run a really great race today. Looking at the results, I might not have gotten top 10 this time due to a stacked field, but I would have at least come damn close. %&#@!

I guess if there's a bright side to this, at least I wasn't injured. Stomach issues are usually an easy fix. I think what caused it was the jambalaya I had for dinner last night. Looking back now that seems like a really stupid dinner to have the night before a 12-mile trail race. I don't know what I was thinking. Really, really dumb. At least I won't make the same mistake twice next month at the MDI Marathon. Lesson learned.

w/u: Ran 2.1 miles @ 12:36/mile pace (includes clearing debris)
Race: Ran 12.0 miles @ 9:13/mile pace.
Time: 1:50:27
Overall place: Pfffft, who cares.
Moderately hilly.
Lower-mid 60s, partly cloudy.
New Balance MT100, shorts, sleeveless shirt.

Saturday, September 08, 2012

Breaking Brad

This week has been going pretty much as planned: not a lot of mileage and mostly easy paced with a planned rest day yesterday. I want the legs fresh for the Bradbury Bruiser tomorrow and if today was any indication, I should be doing really well there tomorrow. To quote Hannibal from the A-Team, I love it when a plan comes together.

I kept the pace easy on the trails out back but it was really difficult to do so. The legs felt spry and they wanted to bolt. Love that feeling. Very tempting to throw in some strides but ruled against it and decided to keep the horses penned up until tomorrow.

Weather and conditions look interesting for tomorrow. Bit warmer than the past few years but the most significant factor will be the rain tonight. It should make things pretty muddy for tomorrow and the twisty-turny O-trail at the end is going to be very interesting. I suspect there'll be a lot of falls tomorrow and I'll be surprised if at least one person doesn't break any bones. Hopefully I can avoid being a casualty.

One of the goals for tomorrow is top 10, though I suspect this race could be a bit more stacked than the other two races. That didn't factor in much with the Breaker for me because it was a big mileage week and I knew I'd place much lower. Not the case for tomorrow though. I'm ready to go, but I suspect I'll have my work cut out for me. The good news is I think this course plays to my strengths more than the other two races. It all depends on who shows up and also staying on my feet.

Back to today's run... a cool moment at the turn around point about two and a half miles into the woods. Thousands of birds, I think grackles, were gathered in a group of trees and the symphony of their voices was a bit overwhelming. No doubt they were chatting away about migration plans and psyching each other up for their big trip south. I stopped and listened to them a bit, knowing it won't be long before their songs will cease to be heard until spring, and I began my own much shorter journey back home.

Ran 5.1 miles @ 8:31/mile pace.
Trails, fire roads.
Mostly flat.
Mid 70s, overcast, very humid.
Brooks Mach 13, shorts.

Thursday, September 06, 2012

Railroad Trails

Another humid day. Felt more motivated than yesterday though, thankfully. Hit the railroad trails for eight miles after school and cross country practice. Easy pace and felt fine.

Saw a lot of animal tracks including raccoon, deer and a really large moose. The moose tracks looked pretty fresh, don't think I missed it by much. Too bad I didn't get to see him/her.

Planned rest day tomorrow, which fits in nicely since we have a meet tomorrow. Looking forward to sleeping in on Saturday and most of all the Bruiser on Sunday.

Ran 8.0 miles @ 8:38/mile pace.
Railroad trails.
Slightly hilly.
Mid 70s, mostly cloudy, very humid.
New Balance MT110, shorts, short sleeved shirt.

Wednesday, September 05, 2012

Suck It Up

Muggy out, and I didn't really feel like running after a long day. I got out though, but contemplated cutting it short. I simply wasn't feeling it and really, really had no desire to run in the humidity.

On a whim, I decided to pick up the pace at the two mile mark near where I considered stopping. I kept up a tempo pace for two miles and then ran another one and three quarters of a mile to cool down. Not much, but glad I turned things around.

Ran 5.8 miles @ 7:24/mile pace.
Paved roads.
Slighly hilly.
Mid 70s, partly cloudy, very humid.
Saucony Kinvara 3, shorts, short sleeved shirt.

Primus rules:

Tuesday, September 04, 2012

Rain, Trails and Pack Running

The cross country team was to get in their LSD run today. Varsity boys, varsity girls, JV boys and JV girls were pack running, hitting the trails near the school. Nice rain was falling and it was cool but not too cool out. 

I ran around, checking in on everyone and running with each group for a bit. Equated to a little over four miles for me and I called it good after that. Had planned on seven today and five tomorrow so I guess I'll just flip flop the days. 

Though it's still pretty far, the weather forecast is more or less looking nice for Sunday. Very much looking forward to it. Going back up to MDI the weekend after and then again two weeks after that. I accidentally learned when I started teaching nine years ago that ramping up the fun weekend activities is a smart idea at the beginning of a school year. Helps balance out the stress of a new school year, but I should mention that it's a good kind of stress. Things are just hectic that first month and it's good to break away. 

Ran 4.2 miles @ 9:38/mile pace. 
Slightly hilly. 
Lower 60s, overcast, light to moderate rain. 
Merrell Bare Access, shorts, short sleeved shirt, cap. 

Monday, September 03, 2012

Recovery Run in the Woods Out Back

Ran seven miles in the woods out back at a nice, slow and steady pace for recovery. Legs felt relatively good actually. Definitely could have picked up the pace more if I had wanted to but I happily stuck to the one step backs yields two steps forward philosophy given yesterday.

Not going for crazy mileage or speed this week because of the Bruiser on Sunday. Would really like to race that well. Including the race, I don't expect to get more than 45 miles for the week. No crazy speed work either... perhaps will do a session of strides and/or a few miles at MP midweek but that's it.

Ran 7.1 miles @ 9:57/mile pace.
Trails, fire roads.
Very hilly.
Upper 60s to lower 70s, partly cloudy.
New Balance MT110, shorts, short sleeved shirt.

Sunday, September 02, 2012

That's a Wrap

After this morning's long run I had 58.6 miles for the week. I'm almost ashamed to admit that getting over 60 miles for the week was in the forefront of my mind for this evening's short little two miler on the trails. It kind of seemed like that person who comments first on a public internet post with "First!" and nothing more.

However, it became apparent that a hair-of-the-dog-that-bit-you effect was taking place. Legs were creaky at first and loosened up as the run went on. Glad I did it. 

60.6 miles for the week. Looking at my running log won't bug me now. 

Ran 2.0 miles @ 10:21/mile pace. 
Mostly flat. 
Lower 60s, partly cloudy. 
Nike Waffle Racer XIII, shorts, short sleeved shirt. 

Hills Make You Strong

Great long run today, hitting every big hill within a five mile radius of my house including Ossipee Hill (summit is 1034'). Total elevation gain for the run was 1722'. Pace was pretty easy, but the good news is it felt easy and I even picked things up in the end.

Before I got to Ossipee Hill, I ran up Deering Ridge and down the hill to the town hall. Pretty uneventful and I just got into the grove during that seven mile portion. Then I hit Ossipee Hill. It's about a two and a half mile climb to the top, gaining 720' in the process. This was the first time that I ran the whole thing. There are a couple of sections that are wicked steep and in the past I would just power hike them, but today I raised the bar and ran up the entire route non-stop.

Climbed up the firetower once I was there and took in the panoramic views at the top. I could clearly see the ocean, Mt. Washington and even Portland. Hung out there for about seven minutes and then ran back down.

Next climb was up to Robert's Ridge Road, which seemed like a mere speed bump after Ossipee. Down that, and then up Bennet Hill Road and then looped around back home.

This capped off a great training week that turned out to be pretty hill specific, including this run, the run up Cadillac the other day and a tempo run on hills earlier in the week. Quite pleased and good hay in the barn for MDI. Weekly total now stands at 58.6, and I just might be a nerd and go out later for a couple of miles to get over 60 for the week.

Ran 20.5 miles @ 8:16/mile pace.
Paved roads, dirt roads, jeep trails.
Extremely hilly.
Lower 60s, overcast, light rain.
Saucony Kinvara 3, shorts, short sleeved shirt, handheld bottle (diluted Gatorade).

Saturday, September 01, 2012

Tour de Ellsworth

I arrived at our cross country meet a few hours early so I could get in a short recovery run beforehand. Went well. Fun to explore some backroads that featured some good hills.

I could tell I ran Cadillac Mt. the night before, but all in all I felt relatively great. Thinking of doing a crazy hilly long run tomorrow.

And our meet went really well. Our boy's team placed third out of twelve teams despite not having our number three runner available and the girls got fourth, though I forget how many teams had a qualifying number of runners. Quite pleased at where we're at this stage and there's still room (and time) to grow.

Ran 5.5 miles @ 8:23/mile pace.
Paved roads.
Very hilly.
Mid 60s, sunny.
Saucony Kinvara 3, shorts, short sleeved shirt.