Faster that last year

thomas chamberas race "6k" race.
Last year was 21:o5 and very painful, this year was just as painful, but for less time. 19:55 this year.

About 13 for the day.

Lunar racer 2 not a technical trail shoe

Stopped at a Penn state park on my way home today to get in my run for the day. The first 2 miles were basic lakeside trail, the I ventured off onto some hiking trail, which ended up being ridiculously rocky at times which make a decent pace impossible. It was also raining which made the rocks that much more dangerous. I turned around 2 miles in, because it was just too much for my liking at the time, and I didn't plan to run over 90 minutes. So I think I had ~ 4 miles of today's run at ~ 9 min pace. No biggie, because it was still a nice run. I finished with 90 min on the dot, but I am reluctant to call in more than 11 for the day.

The Poconos

Work trip to Lake Harmony PA inthe Poconos! It is almost a 6 hr drive to lake harmony from Boston, so o decided to stop in Matamoras Pa, along the Delaware river for a runduring my drive. I knew it would be dark when I arrives so I figured a midway run would be best. 67 minutes, lovely scenery of the Delaware river valley.
Today I manages to get up and get in 30 min in the morning, then snuck out at 445 to get in an hour before dinner. Not too bad for a business trip so far!

6k XC race

The next race on the agenda is the Chamberas 6k in Carlisle MA, at the Great Brook Farm State Park. I ran this one last year and I am pretty sure I can run a PR this year. Time will tell.

Last run of the week was an hour 52 minutes. Almost hit the 2 hr mark, but I wasn't going to run laps around my apt to hit a time. Not today at least. I could feel the hill workout in my legs during this run, but it didn't hold me back too much. 15 miles for the day, 75 for the week.

Deer island hills

We had a good suEd group meet for the deerisland hill routine this morning. The workout consisted of a perimeter loop 2.5 mi for wu and wd, and 5 interior loops~ 1.5 miles(where the hills are). This workout was much easier the second time around. We basically pushed it up the hills and recovered on the way down.

82 minutes of running. 12 miles, more or less.

Home loop B

I figure I should start adding a couple of longer runs during mid week to the regimen. So now I have a good 90 minute loop that I can adjust at the end to make it either a 13 r a 12.5 mile run. Not that it really matters, just makes the math easier. Either way, 90 minutes for the day. call it 12.5!

Brookline track.

Missing the Tuesday track workout kind of threw me off for the week. So, i decided to mix things up a bit. I was planning to meet jess in Boston for dinner after she got off of work, but I am very against driving into town then us driving 2 Cara back after dinner. So, I made the run into Brookline to the community track. It was about 63 minutes. Then I did an easy lap before starting the mile repeats. First one was 536, and felt pretty good. Sometimes I feel best after getting am hour of running, which really allows me to stretch things out on the faster stuff. I did an easy lap then did another, 529. That didn't feel too bad either, I am sure I had another good one in me, but was time to meet Jess at this point, and I jogged over to JP where she was running.

Calling it a day at 11 miles.

The streak continues?

Yesterday I ran 10 minutes before the impact of my very large lunch kicked in and I decided it would be best to call it quits. It was a rest day. 1.5 miles.

Wednesday:
Had a pretty good run today. 94 minutes, I'll call it 13 miles for the day.

day 15

Not likely that I'll be able to make it 16 because I'm going to the Ray LaMontagne concert at 7pm. So if I don't run in the morning I am likely to call it Tuesday a rest day.

Home loop today, 73 minutes.

Next up, XC racing,

ran 69 miles this week. My longest mileage day was the day of the 10k race, with 2.5 warm up, 10k, then 4.5 down.

This picture may put the hill at mile 3 into perspective. Thank goodness there are no picture of me running up the hill though. Would not have been pretty. This snap shot of the hill is at the start and it pretty much stays that way for a mile, with a couple of steeper sections.
The pics of me are at mile 1.5, leaving the brigde. Then during the last mile, both feet off the groung.

Bridge Flowers

time 37.16, pace for mile 3 was 7.37

felt like I would have run a nice PR had this been a normal course. Nontheless it was a good race in a beautiful town.

Tracking the results

Tuesday brings a quality workout again. Mile repeats in preparation for Saturday's 10k. 6 repeats with 400m recovery.
3 up then 555,549,552,550,545,544 then 1 down.

Not a bad workout. I think I should be doing these a bit faster, but I am not going to lose sleep over the paces of mile repeat workouts yet. We purposly took these a bit easy to ensure we were able to get in all 6 intervals.

11 miles for the day.

‎"Somewhere in the world someone is training when you are not. When you race him, he will win."-Tom Fleming

and to prove this point with some recent running news, The fastest man in the world was recently beat by Tyson Gay, and Usain made it very clear why he was beat.
--"Dear Fans, I got beat today by an athlete who was in better form and shape than I was. ..."
-Usain Bolt on his facebook page....
No excuses there.


Well, on my training front, I hit ran 70 miles last week. Nothing really spectacular about the week of training, I pretty much just ran 10 miles a day, with the exception of 12 on Tuesday, and 8 on Sunday. This is probably the easiest way to get in a 70 mile week. Sunday was probably the hardest run. Planned to run at Walden pond while Jess was swimming, but I wasn't feeling it. I was almost on the verge of calling it a no run day, but I told Jessica to drop me off 8 miles from the house on the way home. THis was I was forced to get in a run, that or a really long walk home. It worked out. I hope to start getting back in the habit of doing a weekend long run, but I am not sure when this will happen.

Thought I'd post a picture of the Stowe 8 miler. Not because I am in the pic, but more so for the lovely Green Mountains in the background.

What's next?

Registered for the Bridge of flowers 10k. Not a given PR course, but who knows I may suprise myself. Or I may die after mile 4.2.

The link below gives a pretty good exmple of the hill from mile 3 to 4.1. Other that that it should be an easy course.

http://www.bridgeofflowers10k.com/description.html