Monday, April 26, 2010

Kids Road Races

Starting this Saturday and for the next successive eight Saturdays the biannual Kids Road Races will be held. This youth running program is a staple in the Brockton area running community and has served as the "starting blocks" for many accomplished high school and college runners. My dad and mom organize the series and they do a great job. If you have children, you should check it out. I've pasted a copy of the flyer below. Feel free to check the website: Kids Road Races.

new balance

and the Plymouth County District

Attorney's Office




Open to all Kids 14 and under

10 Divisions 6 & under, 7 & 8

Boys & Girls 9 & 10, 11 &12, 13 & 14

2.2 MILES - SANCTIONED BY U.S.A.T.F. - Saturday Morning Road Races For Boys & Girls

D. W. Field Park May 1, 8, 15, 22, 29

Brockton, MA June 5, 12, 19, 2010

Registration from 9:30 AM - 9:45 AM at the Pentangle Parking Lot
Race 10:00 AM sharp Donation $1.00 per week

Boys & Girls who participate in 5 or more races will receive a T-shirt and a trophy. Ribbons will be awarded each week to the top 5 runners in each division. At the conclusion of the series the highest point performer in each division will be awarded a pair of New Balance Running Shoes. An Award Ceremony will be held at the end of the series.

www. kidsroadraces. org

Sunday, April 25, 2010

This Week in Running: 4.19 to 4.25.10

Good week. One of the best of the year. Having the week off from work helped in that respect. Highest mileage total of the year so far and that's without a long run. More important than the miles are the three quality days I had.

AM: core and 11 miles in 80:44
Easy run on partial marathon course (out-and-back 20 to 14.5) w/ Bob Wiles.

AM: core and 6 miles in 46:14
Another easy run. Biked to a trail system, which was about an 11 mile round trip.

AM: 14.25 miles in 92:01
PM: core
Straight hard run on trails. Good energy. Up tempo all the way. Fastest at end.

AM: 11.5 miles in 78:14
PM: core
Michigan workout: mile, 1200, 800, 400. 5:05, 3:48, 2:28, 71. Between each rep I did 800m at a tempo pace which was between 3:00 and 3:10. Did not feel recovered going into reps 2 through 4; that's what I wanted though.
History: I did this workout (in a slightly different order: mile, 400, 1200, 800) this same time of year in 2005. Those splits were 5:03, 68, 3:58 (I still remember dying on that one), 2:31. The good news is that I think I'm a stronger runner now. Maybe not faster/quicker but stronger.

AM: 4 miles untimed and lifting routine
Jogged to and from the gym.

AM: 14 miles in 91:10
Warmup, cooldown, and 40 minute threshold run. What I'm most psyched about is that a 400 meter split toward the end of the threshold revealed 5:36 pace. Yes! This is an improvement from the winter where I was doing my thresholds closer to 6:00.

AM: leg core and 7.25 miles in 51:32
Easy, recovery day. Great energy. Fun.

Weekly Numbers
68 miles in 7 runs
11 miles on the bike
4 core workouts
1 lifting sequence

Tuesday, April 20, 2010

Boston Marathon 2010: Spectator Views

Standing at mile 19.9, I managed to take about 40 pictures of marathon runners. You can click here to view the album. There are pictures of CMS, HFC, and Whirlaway runners among others. I also took some video but I've never posted video from my phone so I don't have it ready yet. That may take a while. Unbelievable that Robert the Younger ran sub 2:06. Bob Wiles and I ran part of the course early in the morning and discovered a swirling wind that was ultimately at the runners' backs. In passing we talked about a possible CR but I don't think either one of us thought a 2:05 and change was possible. A good day for running and a great day for spectating.

Congrats to all the finishers. Especially to my sister Kathy who didn't have her best day but hunkered down to finish despite a calf that somehow turned completely black and blue by the end of the run.

Sunday, April 18, 2010

BAA 5k

The skinny:
5k time - 16:06
pace - 5:11
place - 18
division place - 6
splits 1 - 5:17.7
2 - 5:11.1
3 - 5:07.7
.1 - 29.6

The full race report:
Drove to my sister's apt early am and took the T into Copley Square. This made the race feel important. I wanted to simulate a large, crowded race start, and this provided a good opportunity. I wanted to mimic the type of environment that I may someday face if I do a major event like Chicago or New York. I wanted to see what it would be like to race after waiting in lines and going through other such things that one doesn't encounter in smaller races.

Ran the course as a warmup. One hill (Beacon Hill) in the first mile and that's it. Waited on the line for lots of dignitaries to speak. Ole Mumbles Menino made the dopiest comment of all. He said that the race travels through the most beautiful parts of the city: Boston Common, Beacon Hill, and the Charles River. Ah, Tom, the race doesn't go near the Charles. At the start I was positioned between Uta Pippig and Boston Joanie. Aye Caramba!

the race
Felt good from the gun. I was probably in about 30th. I was feeling smooth and comfortable and somewhat fast. I was not in any discomfort. I passed the mile in 5:17. I thought this slow. The last time I did a 5k, my first split was 4:59. By the mile, I was up the only hill of the race and headed down. I need to get a better sense of pacing.

The downhill at just after one slingshoted me into a faster pace. I passed two guys and turned the corner for a 5:11 split. I was still feeling good and strong. I wasn't looking at my watch. I was going on feel.

Next was a long straightaway on Comm Ave. I tried picking up the pace and in doing so picked off a couple of runners. This was a good feeling. Not a single person passed me during the race. I did all the passing. I needed that post New Bedford. Making the penultimate turn I passed two more guys. Then on Boylston I passed another one or two. I kicked hard and worked that last mile pretty good. I felt strong the whole way, never dead. 3rd mile split was sub 5:10 (:07) and I ran the last .1 in sub 30. I was happy about that. Although I didn't PR, I still think that I ran pretty good. I haven't done much speed (400s or shorter) this year.

Bumped into Mark Miller postrace; he came in 3rd. Not bad for suffering from an ingrown toenail at the end of the week. Also caught up w/ fellow Stonehill alum Tim Cotaggio. We did a pretty good cooldown together and talked some shop. The Stonehill team keeps getting faster and our diplomas keep looking better. Tim's debuting in the marathon this fall and we might get in some longs this summer. Last fall he ran his first half in 71 and change. Pretty good. We ended up doing a solid 5 mile warmdown that included repeating the course and heading over to Fenway.

Wrapped up the day with a family dinner of pasta and meatballs. My sister is running the big event tomorrow, so we all carbo loaded together. Even KJ. Overall, a good day and tomorrow should be a great one too.

This Week in Running: 4.12 to 4.18.2010

Weekly Numbers
55 1/2 miles in 5 runs
51 minutes on the bike
4 core workouts
1 lifting sequence

A solid week after a week in which I wasn't feeling so hot. Back on my horse. Ended the weekend w/ the BAA 5k (race report to follow).

Friday 4.16.10
PM: lifting routine at gym

Saturday 4.17.10
AM: core and 8.5 in 62:23
May have been farther. Finished w/ strides. The wet grass soaked my kicks. Easy pre-race day.

Sunday 4.18.10
AM: 11.5 miles in ~79 minutes
BAA 5k course and surroundings.

Thursday, April 15, 2010

Rearview Mirror

The sluggish dead feeling I had last week is now in the rearview mirror (great Pearl Jam song by the way). This week has been going much, much better than last week. Gearing up for a 5k this weekend and feel better about it now than I did this time seven days ago.

Monday 4.12.10
AM: core
PM: 12.5 miles in 86:08
Out and back run from work. Did the back much faster than the out. Happy about that. Had a little pizazz in my step. Got some good trail.

Tuesday 4.13.10
AM: core
PM: 11.75 in 80:44
Hill repeats
6 x a hill that took an average of 2:44 to climb. Recovery felt a tad long but I had to get down the hill somehow.

Wednesday 4.14.10
AM: chiro visit
PM: 51 minutes on the bike
Good tune-up at the chiro. Cardio session cut short due to a long day at work and some post-work stuff.

Thursday 4.15.10
AM: core
PM: 12 miles in 89:51
Mileage is best guess. Did a workout w/ Ben Nephew of CMS. This is what we did:
8 x "800" (we did an unmeasured loop in a park that seems like an 800)
2:39, 2:37, 2:40, 2:40, 2:39, 2:37, 2:39, 2:36
A good hard pace on the repeats. Felt good. I usually do repeats on this loop slower than today, so running w/ a partner definitely helped out. So did the cheering section. Last hard day before the BAA 5k on Sunday.

Sunday, April 11, 2010

This Week in Running: 4.5 to 4.11.10

In like a lion out like a lamb: that was this week for me. Felt horrible and dead up through Thursday. On Friday things started to change for the better. I desperately wanted to Run the River this weekend but the body wasn't ready to race. Of course, in tribute, I did a ten mile trail run on Saturday but it wasn't fast. Good news was that I didn't feel absolutely dead. Managed to hang out around 7:00 pace. Certainly not fast enough to race but much better than earlier in the week. Sunday was better too and the stomach issues are fading away and the legs, dare I say, are almost, almost, peppy.

Al Bernier pointed something out to me that I hadn't considered. Maybe me iron levels are a little low. This could be part of the problem. I was talking to Jen about it and she did point out to me that we don't eat much red meat anymore. Hardly at all. We've been getting our protein through more grains and beans. I'm now cognizant of my iron or lack there of and will try to fortify via diet. If problems persist, I may try a supplement. Down in Floridy, Nono also suggested that I may be low on potassium. Another possibility. When I was hurting I was hardly eating anything and for some reason even stopped taking my daily vitamin. I guess I figured that if I wasn't running hard I didn't need the multi-v. In retrospect, a mistake. I'm back on bananas. Thanks guys for the suggestions; I'm feel better.

Weekly Numbers
37 1/2 miles in 5 runs
4 core workouts
1 lifting routine
(no bike)

Saturday 4.10.10
AM: 10.5 miles in 80:42
PM: core
Distance may have been more but I did start off slowly. Felt best at end and felt alive as opposed to dead. Energy level good rest of day.

Sunday 4.11.10
AM: 10.75 miles in 78:02
Felt good but not great. Did some pickups over the second half of the run and these made me feel better. Trying to turn it over a bit after a week of slow runs.

Friday 4.9.10
PM: lifting routine
Managed the normal cycle. Remember in January when the gym was crowded? Not anymore.

Wednesday, April 7, 2010

Momma Said There'd Be Days Like These

Midway through the week and still struggling w/ remnants from the weekend's maladies. The GI issues are flatlining but the lack of energy I felt holistically over Easter has seemed to settle in the legs. They're dead. Absolutely dead. My whole body was still exhausted, dehydrated on Monday so I scrapped the day (and a potentially good workout w/ Ben). That aggravated me but it was probably a good decision. I had to give it a try on Tuesday and managed a little over 6 miles. It took me 61:33 to do it. Slow and ugly. Today was a bit better. Close to 5 in 42:01. My legs are concrete blocks. The rest of the body is feeling better, but the legs got nothing. I'm contemplating if it's even worth it to run when I'm feeling so dead and slow. And I'm trying to go fast; I'll try mini-pickups to try to get at a respectable pace, but I can't maintain.

Monday 4.5.10
Off; not feeling well

Tuesday 4.6.10
AM: core
PM: 6.25 in 61:33

Wednesday 4.7.10
AM: core
PM: 4.75 in 42:01

Monday, April 5, 2010

This Week in Running: 3.29.10 to 4.4.10

The week started off real well. Let's just say that.

Monday 3.29.10
AM: core
PM: ~11.5 in 82:05
Workout w/ Ben Nephew. 6 x 5 min hard w/ 1 minute recovery.
We did this one in a deluge. An absolute deluge. Bird Park was nearly flooded out but we did it. Ran this much harder than I would have alone thanks to Ben. It was a pretty hardcore run.

Tuesday 3.30.10
AM: core
PM: indoor bike 50 minutes then 2.75 mile jog
The rains continue.

Wednesday 3.31.10
AM: core
PM: 14.6 miles in 91:06
Hammered this one. A real good, hard run for me. Sub 6:00 at end. Worked it from the start. Stomach sickness afterwards.

Thursday 4.1.10
PM: lifting routine and 2.5 miles
Ran home from the gym.

Friday 4.2.10
AM: 7 miles in 58:03
This was supposed to be a workout. A Michigan. I woke up with no energy. On the warm-up things got progressively worse. After 29 mins, I tried to collect myself but had nothing. Tried to do a couple strides; body wasn't cooperating. Jogged for another 29 mins and called it a day. Disappointing. Felt under the weather for rest of the day: hot and cold.

Saturday 4.3.10
Not feeling well at all. Bagged the day. Disappointing.

Sunday 4.4.10
AM: 1.25 miles
Tried to give it a go but I still felt pretty ill. Exhaustion coupled w/ stomach issues. Not good.

Weekly Numbers
39.6 running miles
50 minutes on the bike
3 core workouts
1 lifting sequence

Basically two good running days this week. Lowest weekly total for the year to date.