Coop is ready for the mountains.

Great fun

This skit is too funny.

18 weeks

The countdown and the serious training begin for the 2011 marathon.
The goal is 245. If prep goes according to plan, believe this to be an attainable goal. Having gotten a few 18 plus mile runs in the past few weeks, I have shaken off the longer run cobwebs and I am ready to start getting some quality base runs logged.

Dark early

We are now in the short day season. Dark by 430!
Monday ran to the pool22 min, swam reg warm up, drills, then 1000yds. 100 cool down. It was 1600yds total swimming. Ran home a different route 23 minutes.
The swimming is getting pretty easy, just a matter of relaxing and keeping good form.
Tuesday 90 minute run. The hamstrings were getting very tight towards the end of the run.

That old LR feeling

2 hr 15 min on Sunday. Call it 18.

Feeling pretty good. Doing a turkey day 5k.

here we go

Saturday - Fresh pond Tempo run - 45 min warm up, them 5 mile tempo (29 min)
Sunday - First 2 hour run in many months. Didn't feel too bad.

Monday - Swam at the Pool for 45 minutes. Did some drills then an 800yds. 100yds cool down. 1500yds total.

Tuesday - Easy hour in the morning.

Gotta know the rules if you want to play.

Doh!

http://www.youtube.com/watch?v=0UIdI8khMkw&feature=player_embedded#!

Closed out XC

New England xc championship was today. GBTC was 4 th in the open men.
Not a bad race for myself. I kind of feel like I have been going pretty easy the past few weeks, so the plan was to start out easy and see how I feel. During the first 4 miles nothing really felt forced. I was through 5 k in 18:09, which I thought was about right for where I am right now.

Had a decent close at the end.
Finished the 10k in 36:01

2011biggies

Boston marathon, Spring 2011
Timberman Half Ironman, Summer 2011

In preparation for the events that 2011 has in store I have been spending the past 2 weeks doing some running 5 days a week, a long ride on the weekend about 3-4 hrs, then swimming on Monday and Wednesday.

This seems to workout well and I still get in pretty good running days. On the days I swim, I run 30 minutes to the pool, swim/swimming drills for 30 min then run home. It makes for a good 90 minute day.

I expect the long rides on the weekend to help out greatly with building my aerobic system for the longer runs that will come in the winter.

Reg'd

Regretfully I will be running the Boston Marathon in April. I have been on and off about running it, but I have spent the dough now, so I am committed.
I think I will have a different frame of mind after a few weeks of good training, just not looking forward to the long runs.

Last race was Topsfield GBTC XC festival,
8k, wicked brutal course, rocks, hills, wind etc. 30:08.

Next and last XC race for the year is Mayors cup. Always a fast field!. I will certainly be at the back, but hoping I can run under 29 minutes. Those not able to run under 30 are highly discouraged from running, to avoind getting lapped.

injured

80 minutes on monday
tuesday Track. 24 min warmup - [1000m(3:20) 200m rest 400m(76) 400m rest ]* 5
Wed - off
TR - 90 minutes, then I did 20 walking lunges (10 each leg) then 10 slow easy squats, all with no weights. Now I think I have a groin injury because I had a hard time walking after the squats.

2 hr run

Bout 16 miles

61 for the week

5k weekend

Friday - Home loop a, 72 min.
I ran in the mission hill 5k on Sat morning. I wasn't sure what to think when I saw some of the guys from the Northeastern University track team getting ready to race. SO I went ahead and ran the course for a warm up, then we were off. I was glad to see that they didn't completely blast off during the first mile. I kept them in range for the most part. Only one of them was at the front with some other guy, and the rest of them fell off after about 800m. Caught the lead 2 at the mile mark, then ran with them for a while. It turned out that they were pretty weak on the hills. So I thought I would test em out on a couple of the uphills, and they both fell off. Finished the last mole about 15 sec ahead of the kid from NEU. He looked young, and it turned out he was a freshman. He will probably smoke me next year.

5k PR - 16:54.

Been a while

As I walked out the door for my run this evening I decided to revisit he loop a, at faster pace. 30 min in the run began to require a bit of focus to stay on the effort. Pretty good run for the eve though.

65 min.

Day after run

Home loop b, 90 minutes. The last 20 min wasn't too pleasant, but I think that part of running solo sometimes.
Run complete for the day. On Sayurday I am going to return to run the Mission Hill5k. Got 2nd last year. Am I due for a podium finish?

10k

Tonites workout was a 10 followed by 400's.

The 10k was supposed to be controlled, but not slow. I figured the pace qould be between 550 and 6 min pace and that is pretty much how it turned out. We had a group of 5 and alternated the lead each lap. At times i felt like we should have been running faster, but for a tempo work out there is no need to go to that place, saving that for race day. The 10k was 36:36, then the 400's, 78,75,78. 400'a were not much fun ;....(

Bout 11 for the day

mile by mile

PIcs are first 2--,
SO this is how cod fish went down.
Pics first 2 are first 200m. Then mile marker. mile 1.96, mile 3, and finish.


http://www.flickr.com/photos/gbtc_snapper

Cod fish bowl xc race, 8k

Fri- 30 min easy

Sat- 29.23 for the 8k. I was hoping for faster, but hotter than normal temps slowed everyone's times. 85 deg.
Nontheless I'm content with where I am althea point in the fall xc season. The plan going fwd is to keep mileage in the 75-80 range, but start including a 3-4 mile tempo run into the TR schedule.

Sunday- ome loop A, with a bit of a diversion at 45 min, to a local soccer field for some drills. Then continued on to finish the run. 72 min. After a few weeks of running home loop b, loop a is a breeze.

66 miles for the week.

Next race September 16, the GBTC topsfield cross country festival, 8k.

Home loop B, in reverse

Yesterday and today I did the home loop the opposite direction in which I normally run it. G Maps says this is a 12.6 mile route, and that feels about right. I lost my gremlin at the Ollie 5 miler, so I have to rely on the interwebs for my run distances these days. I guess I could drive the route, but who has time for that.

Wed 90 minutes
TR 84 minutes.

Tuesday in south boston

We have moved to the south Boston track for the rest of the outdoor training season.
Warm up 24 minutes

800, 1200, 1600. With 400m recovery.
Did this twice. I felt like this was a good workout for the upcoming race on Sat.
Times were 240,401,533,240,401,527.
20min cool down.