Wed.

Ran the rboretum route today. I found an additional tral that allowed me to add an extra 8 minutes to the arboretum portion of the run.

Time 1 hr 13 min. I could feel the soreness from yesterday. I hope to get in am hour or so on thxgvng mng.

The outdoor track work of the year

And it was a good workout. We ran 3 miles to warmup. Then we broke in to groups of 5 and Tom said that we were going to have our 10k team time trial. It ended up being a nice controlled 10k on the track. No one went too crazy or went out of their way to push to an uncontrollable pace which was a relief. I tried to cut loose with a mile left but was called out and put back in my place. I was very thankful for this. It wasn't that I was trying to race the last mile I just wanted to get it over as fast as possible.
10k was 38 minutes and I felt good at the end. Did an easy mile and a half cool down.

Miles today 10.5

Sundayfifteenandahalfmiles

Had a 2 mile warm up to meet the group on the Cambridge side of the mass ave bridge, fifteen minutes. Then we jumped right into the run. The pace was consistently 7:0x ish with several high 645-650 miles. Total mileage for the day, 15.5. Avg pace 710. The pegs felt unresponsive today.

Love pecan pie!

I thought it would be funny to attempt to duplicate the picture from
my blog, 2 years and 15 lbs later.

Today I ran for an hour 5 min. I went to and around the increadibly
soft and leaf covered trails in the arboretum. Tomorrow is the regular
Sunday 2 hr run.

7's for 10

I had to get out and run today. The sabbatical is over. Met a fellow GBTCer for a evening run. We got in 10.5. The pace didn't feel too fast but after the run, The Gremlin (new name for my Garmin) said we ran an avg of 705 pace. Good run overall.

Bosotn race prep.

The votes are in and the 2010 NEW ENGLAND grand prix races have been selected. This will include 2 races before Boston. I am also planning to join the same team I ran with last year in the Texas Independence Relay on March 6&7. All of which should provide high quality opportunities to get ready for Boston.



-New Bedford Half Marathon, 13.1M, New Bedford MA, Sun., Mar 21, 11:00 AM

-Bedford Rotary Memorial 12K,12K , Bedford NH, Sat., May 22, 9:00 AM

-Rhody 5K (MEN ONLY) ,5K ,Lincoln RI , Sun., June 6, 9:30 AM

-Stowe 8 Miler, 8M, Stowe VT, Sun., July 18, 9:00 AM

-Bridge of Flowers 10K , 10K , Shelburne Falls MA, Sat., August 14, 9:00 AM

-Providence Ronald McDonald House Women's Classic (WOMEN ONLY), 5K, Providence RI, Sun, Oct. 3, 10:00 AM

2. The Marathon selected was the BayState Marathon, Lowell MA, Sun., Oct. 17, 8:00

4 days in a row

Managed to not run all week. Not planned and I don't really have any excuses. I think it is probably for the best because I never got in a good rest week after the marathon. So I'll call this part of my resting and plan to get in a Friday morning fun run.

H1N1

Found out today that Jess is officially diagnosed with the Mexican Swine Flu. As a result I opted to stay home this evening. Missing an awesome workout doesn't bother me that much because I know the fitness is there, and believe I have plenty of opportunities to get in the workouts. Oh well. So much for the best laid plans....
I am now taking anti viral med. (Tamiflu) to avoid getting the " flu " myself.

19 mile track workout.

Well not exactly, but with a 6 mile warmup and 3 mile cooldown I will be close to 19miles for the day. A quality 19 at that.



As per Tom Derderian.....

"For our penultimate outdoor workout of 2009 at the South Boston Track at 7 pm we will run the warm up then all at exactly the same time we will start on the track with my new invention: Coyote Fartlek.

In this I am the quarry and the Alpha Coyote. We run on the track for an hour without stopping. No one runs slower than me, ever, or I will, as Alpha Coyote, nip you.

The rest of you as the Coyote pack chase either me as you lap me or each other for odd distances. So sometimes you are the quarry and sometimes you are the coyote. Once you catch whomever you are chasing you run with them for a while, then when rested, launch off in pursuit of the next quarry, the slowest and most restful of which will be me.

NO STOPPING.

NO JOGGING.

This simulates a race in that you won't know what effort is coming and cannot anticipate.

If you and your group want to time some parts, go ahead. But remember:

NO STOPPING.

NO JOGGING.

For one hour. Gold standard is to exceed 40 laps. I will be more like 33.

Within this whimsical framework there is something for everyone. This is a good way to learn how to read your limits."

If you are not in by now...

Just saw the posting on the BAA website that the Marathon registraiton is closed. That was fast!


http://baa.org/News.asp?NewsID=408

SundayRunday

The plan was to have a nice 90 min run. We started at a casual 740730ish pace for the first 4 and we ended up at a consistent 715 ish pace from 4to7 then we hit the newton hills and ran 720 ish up the hills.

After that it was like someone said go and the hammer dropped, the group of 10 went to 2 groups of 5. The first settled into a 550-6 min pace and we sat back at a 645 ish pace. At this point we were at mile 9 and basically maintained pace for the rest of the run. Fastest mile was 620 slowest was 650.

Total dist.13.13, avg pace 721.

Friday.

Wasn't sure I'd make out for a run today. I skipped out on the morning run and decided to do the evening thing again. It was a fair paced/effort run. Time: hour fifteen minutes.

Wed fun run

So hard to get out and run in the dark after work. My solution is to put on the head phones and just run. I am not a proponent of running with headphones unless I am doing it.
I ran for an hour and 5 min.

11-10-2009

The Tuesday track workout without the track. Myself and 5 others were told not to do a track workout tonite and do a 5 mile tempo run. So, that's what we did and yes it sucked. Not sure the pace because o don't wear garmin to the track but it was a brisk pace. Then I sid the 3 mile death march home.

6 mile wu, 5 mile tempo, 3 mile down.

Completely dark by 4:55 pm

As winter approaches so does the early night that New England is known for. It is tough to leave the office at 5pm in complete darkness and feel motivated to go for a run. So tonight I took the dogs on a 20 min stroll and then strapped on the head phones and headed out.
It ended up being a 45 minute steady state run. The pace wasn't slow by any means but it was still under control. In times like these I am trying to make the most of the time I have available. Besides, I figure that was better than shuffling around on the roads for an hour and 20 minutes.

The official results are in....

89th out of 103, sheesh that's weak sauce. Well, at least their is room for improvement.


http://www.coolrunning.com/results/09/ma/Nov8_USATFN_set1.shtml

2009 NE XC championship

http://krissyk.smugmug.com/Sports/New-England-Cross-Crounty/10250486_iMk2h#707014742_ntC4j

Above is a link to pics and results for the xc race. The results is one of the pictures at the back, "bootleg" results.
-- 3 divisions, mens masters, womens, and mens open. If you click through really fast you can kinda watch parts of the race unfold.

.and here comes our leader with, 400m to go.

I ran in the NE regional 10k XC race today. Personally I ran a PR for a 10k 37:42, so I'll take that. I don't think I am fully back from the marathon or at least i hope not considering the response I got from my legs.

The down side is as I was approaching the 8k mark which is the same place as the finish line, I heard the announcement that leader was coming around the corner. Their was no point in pushing it too much at this point. As he flew by me like I was walking I continued on. No one else lapped me though only the guy who won, if that is any consolation.
The results are not posted so I am not sure where I was in the overall standings.

I forgot how much short fast races hurt though and today was no exception. It may have been even worse because it was on an XC course.

TR morning fun run

Did the 5am thing. Took the pups around the block against their will. They are not enjoying the cold as much as I am, especially koda. I have to hunt him down in the morning to get him on the leash. After the dog walk I went on the human run. I ran for 58 minutes. It was a briskly paced run, not much of a choice when it is 40 deg outside.

Tuesday on the track.

Let the speed phase begin. Did 6 mi wu, 2 800's , 160 sec. Then 4 400's at 73-75 sec. The workout was supposed to be all 800's but that wasn't bapening for me so I edited it for my current ability. Then a brutal 3 mile coolsown.