ceb - Saturday, August 2, 2014 at 01:46:56 (GMT) (subtract 4 for local time) Good luck to everyone this new month! I'm not sure, but it looks like my entry might be the first for August! The best this weekend to everyone racing (and not racing). Distance: 3.0 miles Time: 32:46 Pace: 10:51 Course: Fellsway West lrb - Saturday, August 2, 2014 at 21:42:30 (GMT) (subtract 4 for local time) Distance: 11.58 mi Time: 1:30:44 Avg Pace: 7:50 min/mi Elevation Gain: 372 ft Calories: 1,293 C 52nd annual John and Jessey Kelley Road Race ceb - Sunday, August 3, 2014 at 01:48:03 (GMT) (subtract 4 for local time) Distance: 3.0 miles Time: 26:57 Pace: 8:59 Course: Fellsway West Great Race Lee! Impressive Pace! 7:49. Amazing! I looked into Amby Burfoot's link. Seems like an interesting concept which generates a balanced sort of healthy competition. I liked the "singles bar" option, too! Hey, who knows, I might have to come down and get a running date come September - and sign up in the 'singles' category for now. Just a thought. LMC - Sunday, August 3, 2014 at 18:14:09 (GMT) (subtract 4 for local time) Week in review: Tuesday - 8 miles Friday - 6 miles Saturday - 16 miles Sunday - 8.5 miles Total - 38.5 Hoping for my first 20 miler next Saturday at Brickyard. lrb - Sunday, August 3, 2014 at 19:36:23 (GMT) (subtract 4 for local time) http://connect.garmin.com/activity/556382229 Sea Legs Shuffle 10 miler in Guilford. 1st in div. 8:23 pace. Had to focus at end so as not to fall over. Quite tired. Still, not too shabby. ceb - Monday, August 4, 2014 at 01:49:56 (GMT) (subtract 4 for local time) Great race(s) and pictures! Lee, your pace and placement today were awesome! Just think - if you had run 4 seconds slower, your time today would have been 1:23:45 I bet you MAY have caught that, although 12,345 is not prime, so maybe not! I signed up for a 5k in Lowell for 2 weeks from today. Got into the Active.com registration procedure, but MAN is it hard to get that web site to reconfigure a person with a previous account from (in my case) Oregon! I think they know who I am now - and that I live in Medford, MA now. Today's training run was not intended to be fast (at first) but I put in about an 75% to eventually 90% effort soon after starting to see what I could do for 2 miles. Wasn't too shabby for today (8-3). Weekly Summary Mon. 7-28 3.0 miles @ 9:12 pace Tue. 7-29 2.5 miles @ 9:31 pace Wed. 7-30 4.5 miles @ 9:05 pace Thr. 7-31 rest Fri. 8-1 3.0 miles @ 10:51 pace Sat. 8-2 3.0 miles @ 8:59 pace Sun. 8-3 2.0 miles @ 7:54 pace =============================== total 18.0 miles MCT - Monday, August 4, 2014 at 11:20:22 (GMT) (subtract 4 for local time) Had a busy weekend because I was putting on a 60th birthday party for Chris. I did 18 on Saturday which included a stretch of the trail near VDP. Weekly total was 54 miles. Took off Sunday. Today I did 7 miles at a 10:46 pace. Nice races for Lea, Lee, Adam, Wanda, and others. Lee that finish time on Saturday is amazing. http://connect.garmin.com/modern/activity/556854741 LMC - Monday, August 4, 2014 at 22:47:56 (GMT) (subtract 4 for local time) 4 miles tonight in 39 minutes. ceb - Tuesday, August 5, 2014 at 02:18:49 (GMT) (subtract 4 for local time) Distance: 3.0 miles Time: 27:42 Pace: 9:14 Course: Mystic Valley Parkway via Medford Square & back Mostly flat with a few minor hills MCT - Tuesday, August 5, 2014 at 11:57:49 (GMT) (subtract 4 for local time) Tuesday is speedwork day.....6x400s. Times were 1:57, 1:51, 1:56, 1:51, 1:56, 1:51. Ran before and after for a total of 7 miles. ceb - Wednesday, August 6, 2014 at 02:41:40 (GMT) (subtract 4 for local time) Distance: 2 miles Time: 17:54 Pace: 8:57 Course: Fellsway West Comment: 89 degrees and humid. Had root canal surgery today at 1:30 pm which seemed to go well. Ran after anesthesia wore off but had little if any pain -- which was surprising. Still the case at 10:30 pm! Aiming for 20 miles by Sunday. lrb - Wednesday, August 6, 2014 at 11:18:36 (GMT) (subtract 4 for local time) Was to take Monday off but ended up running a couple of miles. Wanted to run longish yesterday but ran up Newington Childrens Hospital hill and didn't feel like running after a mile. Hmmm. Am planning on joining up with the Fun Run at 6:30 here in Newington. Chip, glad you're active in active.com group and that you are running a 5K in a couple of weeks. tlz - Thursday, August 7, 2014 at 00:24:23 (GMT) (subtract 4 for local time) Slackin' away. Forgot to log Monday's run: 6 miles/8:52 pace. Didn't run on Tues. Another 6 miles on Wed. after work - 8:48 pace. Felt tremendously logey. Not sure how I am going to run a 50k in a couple of weeks. Probably not one of my better ideas. :P Everybody seems to be doing very well these days. Chip, keep up the forward progress! Can't wait to hear how the 5k goes. ceb - Thursday, August 7, 2014 at 00:45:05 (GMT) (subtract 4 for local time) Ran 4 late this afternoon. Felt like I needed to slow it down as legs were a little stiff and sore. Time was 39:32. Pace was 9:53 for 4. Thanks Lee. I'm getting into this Active.com group. It's been fun to give and receive feedback and to keep track of workouts we SAY we are going to do. Even some discussions on things like accountability and injury prevention and more. Maybe you've checked it out in the past. I like it! Yes, the 5k on August 17th - I'm feeling ready to put in a hard run - finally! I hope you enjoyed the Newington Fun Run. Would enjoy hearing any details on how that went. ceb - Thursday, August 7, 2014 at 00:51:10 (GMT) (subtract 4 for local time) Thanks Tracy. Good to see your report. 50k at any pace amazes me. Looking forward to your report! MCT - Thursday, August 7, 2014 at 10:29:08 (GMT) (subtract 4 for local time) Did 7 miles on Wed and 7 miles today. During Wednesday's run I fell trying to miss a huge spider web and twisted my knee. Sore but ran back 3 miles to the hotel. While driving up to Watertown last night it hurt like hell and swelled up. Felt better today so I went out to see what I could do. After a slow 1st mile it loosened up and I did the next 6 miles at a slow pace(11:40ish). Overall not bad because I thought I wasn't going to be able to run. Feels good now. lrb - Thursday, August 7, 2014 at 10:39:29 (GMT) (subtract 4 for local time) http://connect.garmin.com/activity/559162028 Good to hear from you Tracey! My Fun Run went super although I too was feeling logey. Linda walked the 3K (yay!) but had difficulty breathing at a certain point. Tough hill in the course. An absolutely beautiful XC course used by the High School. Met a few people. Very well organized. Timed, prizes, ribbons etc. A beautiful evening. The last of the 6 Wednesday evening 6:30 PM series is next week. Wish I had done all of them. https://www.facebook.com/Newington.Fun.Runs
lrb - Thursday, August 7, 2014 at 14:49:22 (GMT) (subtract 4 for local time) Distance: 6.49 mi Time: 1:16:48 Avg Pace: 11:50 min/mi Elevation Gain: 199 ft Calories: 690 C Ran from my house to XC course I did last night and tried to duplicate the 5K but it was no longer marked so I made a bunch of wrong turns and only covered a small fraction of it, totally failing to find the huge Young's Farm loop. Oh well. I'll do it again next Wednesday and pay more attention. I'm running the Torrington 5 miler this Sunday and will join Lea and anybody else that shows up at Brickyard on Saturday morning. I won't be going anywhere near as long as Lea. ceb - Friday, August 8, 2014 at 02:08:52 (GMT) (subtract 4 for local time) Distance: 3.0 Time: 28:35 Pace: 9:20 Course: New route out to Medford Square then right on 60 Accidentally stopped watch at turn-around point so had to restart and add two times together. Comment: Worked late, ran late, ate late - fading rapidly as I write this...! MCT - Friday, August 8, 2014 at 12:38:30 (GMT) (subtract 4 for local time) Did 6 miles in Bristol today. Pace was around 10:40. Garmin problems prevent me from seeing my data. I can go to Brickyard on Saturday. Time? Not sure what I'll do for distance though. lrb - Friday, August 8, 2014 at 13:28:57 (GMT) (subtract 4 for local time) Distance: 3.19 mi Time: 43:46 Avg Pace: 13:43 min/mi Elevation Gain: 58 ft Calories: 282 C RSAS run from home to NHS track via VA hospital. See you at Brickyard tomorrow. Will post start time later today. ceb - Saturday, August 9, 2014 at 01:46:50 (GMT) (subtract 4 for local time) rest day today. MCT - Saturday, August 9, 2014 at 12:34:15 (GMT) (subtract 4 for local time) Did 11 miles at Brickyard with Lee. Nice morning for a run and even saw a few hot air balloons before Lee showed up. My twisted knee was OK today. Longest run since the injury. Little sore after sitting for a while but no issues while running. Did a pace of 10:57. Taking off Sunday. http://connect.garmin.com/modern/activity/560630723 lrb - Saturday, August 9, 2014 at 13:03:33 (GMT) (subtract 4 for local time) http://connect.garmin.com/activity/560657086 With Mike at Brickyard. Beautiful morning to run. I only did 6. About 11 minute pace. tlz - Saturday, August 9, 2014 at 17:32:17 (GMT) (subtract 4 for local time) Did 15 miles on Rails to Trails in Cheshire with my friend, Vanessa. She is a super fast sub 3:30 marathoner. I'm sure I was holding her back with a 9:39 average pace. That was my longest run since 3 Days back in May! I'm not counting Vermont, as that was a fast walk! Looks like I am running the Torrington 5 miler with Mr. Bradley tomorrow. Yikes. Can I put my excuses out early? I ran 15 miles today, yadda, yadda yadda. :P Lmc - Sunday, August 10, 2014 at 18:41:13 (GMT) (subtract 4 for local time) Week in review: Monday, 4 miles Wednesday, Bolton cross-country run and an extra 1.6 miles to make it 4 for the night Thursday 9 miles Saturday 8 miles Sunday 20 miles Total 45 miles for the week lrb - Sunday, August 10, 2014 at 21:42:23 (GMT) (subtract 4 for local time) Lea, Well done today. I suggested to Adam he consider Torrington but then said Brickyard was closer. He decided to do Torrington. I am very impressed by your dedication. Well done. I ran a just sub-8 in the 5 miler. Next weekend I hope we all can get together and run. ceb - Monday, August 11, 2014 at 09:16:34 (GMT) (subtract 4 for local time) Nice race in Torrington everyone! Good report Lee. I liked the shattered glass story. Weekly Summary Mon. 8-4 3.0 miles @ 9:14 pace Tue. 8-5 2.0 miles @ 8:57 pace Wed. 8-6 4.0 miles @ 9:53 pace Thr. 8-7 3.06 miles @ 9:21 pace Fri. 8-8 rest day Sat. 8-9 2.01 miles @ 9:18 pace Sun. 8-10 6.2 miles @ 8:49 pace ================================ total 20.27 miles splits on 8-10's 6.2 mile training run: Course: Fellsway West out 3 and back 3.2 1 mile lap: 9:39 2 mile lap: 9:19 3 mile lap: 8:39 5k time: 27:12.7 8:27 pace 4 mile lap: 8:59 5 mile lap: 8:32 6 mile lap: 7:59 10k time: 54:42.0 8:49 pace MCT - Monday, August 11, 2014 at 10:20:04 (GMT) (subtract 4 for local time) 7 miles at 10:48 pace to Lake Garda School. Lee, Tracy, and Adam nice job in Torrington. I would have been there but had all three grandkids on a sleepover Saturday night. Lea, 20 miles is great. You've squeezed in some nice long runs lately. http://connect.garmin.com/modern/activity/562446030 ceb - Tuesday, August 12, 2014 at 01:45:28 (GMT) (subtract 4 for local time) Distance: 3.0 miles Time: 32:44 Pace: 10:55 Course: Fellsway West out 1.5 and back. Took it especially slow today to begin conserving for this weekend. Splits were 11:01, 11:07 and 10:37. MCT - Tuesday, August 12, 2014 at 11:08:50 (GMT) (subtract 4 for local time) 7 miles at Niagara Falls on the Canada side. Ran along the falls up through a park with trails. Rain, wind, hill resulted in a SAS 11:24 pace but great views. http://connect.garmin.com/modern/activity/560630723 ceb - Wednesday, August 13, 2014 at 01:56:50 (GMT) (subtract 4 for local time) Distance: 5.0 miles Time: 49:39.2 Ave. Pace: 9:56 per mile Weight: 146.8 Course: Fellsway West Comment: Worked late. Kate out sick so had to cover. Built a last minute shadowbox in 8 hrs. Job taken in yesterday! Running slower still to conserve. Legs feel less tired today. Found out about Athlinks.com this morning. Awesome to recall 33 past race times, and data from 1984 to present! MCT - Wednesday, August 13, 2014 at 10:33:05 (GMT) (subtract 4 for local time) Another trip around Niagara Falls. 8 miles at a 10:50 pace. Nice morning with temps around 60f. http://connect.garmin.com/modern/activity/563982700 lrb - Thursday, August 14, 2014 at 00:49:56 (GMT) (subtract 4 for local time) http://connect.garmin.com/jsPlayer/564494533 Ran my 2nd Newington Fun Run tonight.
Distance: 3.15 mi Time: 30:16 Avg Pace: 9:36 min/mi Elevation Gain: 73 ft Calories: 345 C Obviously didn't break any records. Met lots of new people. Learned of Thursday nite 6:30 PM Fleet Feet Conard HS track work outs. Linda walked the 3K course. I did the 5K. The gal that runs the Kakery here in Newington donated free cupcakes. The weather broke just in time for the 6:30 PM run. Janit Romayko joined us. Great event. Lisa Mazzoccoli will join us next year. lrb - Thursday, August 14, 2014 at 12:52:57 (GMT) (subtract 4 for local time) Distance: 8.46 mi Time: 1:44:25 Avg Pace: 12:20 min/mi Elevation Gain: 439 ft Calories: 866 C Ran to Folly Brook trail and met up w/ Wanda. She had a bike accident recently and this was her first run since it occurred. Still quite sore. Has a 1/2 ironman this Sunday (Timberman) and hopes she can do it ... I may go to Conard HS tonite for the Fleet Feet track work out. Wanda told me the guy that ran it, Brian, has left and a gal name Ali has taken over. 6:30 PM. ceb - Friday, August 15, 2014 at 01:24:59 (GMT) (subtract 4 for local time) Didn't report in yesterday (Wed 8/13) but ran... Distance: 4.0 miles Time: 37:44 Pace: 9:26 / mile Ran twice today 8/14 (first run unplanned cuz my bike had a flat from a soggy / rained-soaked tire rim situation) and I had to catch a bus by running to Medford Square at 8:20 AM (with pack on back!). I DID have my running shoes on so feet were safe from "hiking-boot-foot-itis." Caught the bus for work with time to spare. That run was not timed but the distance was exactly 0.75 miles. Pace felt identical to tonight's (Thurs 8/14) run - which was: Distance: 3.0 miles Time: 29:27 Pace: 9:49 Comment: Trying to keep it slow still. Will aim for 3.0 miles tomorrow, then take Saturday off, then turn on the afterburners at the 5k at 10:00 am on Sunday in Lowell, MA Lee, I hope you had a good time at the HS if you went for the track workout tonight. tlz - Friday, August 15, 2014 at 11:24:52 (GMT) (subtract 4 for local time) Not sure what happened to my entry from Wed.? That was the only day I ran this week - 5 miles/8:20 pace. Chip, good luck at your 5k. I'll likely be cursing the 50k I decided to run on Sun. LMC - Friday, August 15, 2014 at 14:14:56 (GMT) (subtract 4 for local time) I am doing my week in review early: Monday/Tuesday - no running. Had an eye infection and was on meds that made me dizzy. Wednesday - 9 miles in 1 hour, 37 minutes Thursday - 6 miles in 55 minutes Friday - 8 miles Saturday - Will be at Brickyard while the hubby bikes, probably doing 13. Don't know what time I will be there. Sunday - Bristol Half Marathon. Not going for any time, just to use it as a long run. Will probably add 3 to this run to make it 16 for the day. Total - anticipated 52 for the week. Work has been so stressful I've been enjoying going out for long runs without constantly having my phone buzz from emails/calls. MCT - Friday, August 15, 2014 at 14:22:06 (GMT) (subtract 4 for local time) Did 7 miles this morning at a 10:45 pace. Thursday was a day off as we traveled back from Canada. Bristol Half Marathon and the killer hill coming up on Sunday. lrb - Friday, August 15, 2014 at 16:44:49 (GMT) (subtract 4 for local time) Distance: 7.60 mi Time: 1:31:12 Avg Pace: 12:00 min/mi Elevation Gain: 237 ft Calories: 807 C Best of luck to honorary Brickyarder Chip Bradley in his 5k on Sunday. I ran from my place to the Newington Fun Run 5k and did the 5k and then ran home. Beautiful day to run. I will be at Brickyard tomorrow morning to go long. Will put up something later today on the blog on start time etc. Lea will be there but I don't yet know when. Good luck Mike in Bristol 1/2. I assume you will take tomorrow off. http://connect.garmin.com/activity/565630578 Sorry Tray. I probably blew your log entry away. :( Good luck to you Tray this Sunday in your 50k. Wanda is doing Timberman (1/2 Iron Man). You're both nuts. That's why I like you. ceb - Saturday, August 16, 2014 at 02:06:34 (GMT) (subtract 4 for local time) Distance: 3.0 miles Time: 27:52 Ave Pace: 9:17 / mile Comment: Felt good. Looking at my Athlinks.com race record, it appears there are three possible times for me to try to beat this Sunday in the 5k 2008 Personal best time for the 5k is 22:21 at a 7:11 pace 2009 Second best time for the 5k is 23:09 at a 7:27 pace 2011 (*) 3rd best time for the 5k is 23:16 at a 7:29 pace * (last race I ran!) I feel like 22:21 is out of my reach, but I'm going to try to better my 2009 time with 23:08 time or better. Thanks Lee for my Sunday 5k support! Have a good long run Saturday. I tried leaving a comment on the blog but I'm not sure if I'm "allowed" to post comments. I hope you have a good 50k race Tracy. You can do this! You too Mike. Maybe you can supply a good running map movie to watch! And I wish you well Wanda in your very first 1/2 Ironman. I hope the weather's good for everyone! MCT - Saturday, August 16, 2014 at 12:02:01 (GMT) (subtract 4 for local time) Did 9 miles in Whigville. Pace was 10:37. Had to be home by 8:00am so couldn't run at Brickyard. http://connect.garmin.com/modern/activity/566156260 lrb - Saturday, August 16, 2014 at 15:49:11 (GMT) (subtract 4 for local time) 10 w/ Barbara at Brickyard. Rose ran the first 8 1/2. About 11 minute pace. Linda walked. Lani's doing an Iron Man tomorrow in Canada LMC - Sunday, August 17, 2014 at 18:29:43 (GMT) (subtract 4 for local time) Adjustment to my week in review - Saturday ran 11 at Brickyard, stuck to the 13.24 in today's Bristol Half. Course was no joke. Quads are so sore! ceb - Monday, August 18, 2014 at 02:13:06 (GMT) (subtract 4 for local time) Distance: 3.1 miles Time: 24:06 Ave Pace: 7:47 per mile Weight: 146.8 Comment: Thanks Lee for putting up my 5k race summary. Had a good race and still feel OK after. Didn't reach my 23:08 time but ran 24:06 and was pleased with 2/10 and 31/182 overall results. Course was flat and scenic. Met lots of nice people today. My Garmin times are a bit "off" since it did not start until I hit the button again 6 seconds after the gun went off. http://connect.garmin.com/activity/567519828 MCT - Monday, August 18, 2014 at 10:21:23 (GMT) (subtract 4 for local time) 5 miles in Whigville. SAS 12:17 pace. Yes ... I'm nuts for running a day after the hilly half but was too nice not to get out and enjoy the stars and sunrise. Looks like it was a busy running weekend for all. Congrats to Chip for the 5K race. That Bristol Half hill is a killer. Must be the toughest half marathon in the state. I was thrilled with a 2:10 since last year was 2:18. Lea looked strong passing me at the top of that hill and her time shows it. Everyone one did well. Tracy ... 5:41 is a great 50k time considering the weather and you haven't been training like you normally do. Today's run: http://connect.garmin.com/modern/activity/567964521 Bristol Half Marathon: http://connect.garmin.com/modern/activity/567203785 lrb - Monday, August 18, 2014 at 16:44:29 (GMT) (subtract 4 for local time) http://connect.garmin.com/activity/568210435 To Res 3. Did not run around inside the Res but hung out a bit and then headed home. Linda picked me up about 2 miles away from home. RSAS at 13:51 pace. ceb - Tuesday, August 19, 2014 at 01:50:16 (GMT) (subtract 4 for local time) I forgot to include my weekly summary for last week so I'm adding it tonight. I reached my 22 miles per week goal although, as noted, some of them were warmup and cool down miles for Sunday's 5k race in Lowell Weekly Summary (Aug 11-17) Mon 8-11 3.0 miles at 11:15 pace Tue 8-12 5.0 miles at 9:56 pace Wed 8-13 4.0 miles at 9:26 pace Thu 8-14 3.0 miles at 9:49 pace Fri 8-15 3.0 miles at 9:18 pace Sat 8-16 rest day Sun 8-17 3.1 miles at 7:47 pace + 1.5 mls wu + .75 cd ===================================================== total 21.1 miles (2.25 junk miles not added) Tonight's run was: Distance: 4.01 Time: 35:05 Ave. Pace: 8:46 Comment: Felt good tonight. Planning to run 25 miles this week. Can't plan for a short race on Labor Day weekend due to work conflict (so I'll plan on doing repeats of some kind at the Tufts track then). I DO have Sunday, 9/14 off though and am planning on signing up for the 9th Annual Benefit 10K Race [from] Louisa May Alcott's Orchard House in Concord, MA. The commuter rail goes directly to Concord so this one makes sense travel-wise. MCT - Tuesday, August 19, 2014 at 10:27:50 (GMT) (subtract 4 for local time) Tuesday is speed work day. My repeats were not as fast as usual which is due to the fact I have not fully recovered from the half marathon. My 6x400 times were 2:10, 2:02, 1:56, 1:58, 1:54, 1:59. Added another 5 miles of regular running as well. tlz - Wednesday, August 20, 2014 at 01:21:26 (GMT) (subtract 4 for local time) 6 miles/9:20 pace. ceb - Wednesday, August 20, 2014 at 02:54:58 (GMT) (subtract 4 for local time) Distance: 3.0 miles Time: 27:23 Ave Pace: 9:08 Course: Fellsway West Comment: Pace felt comfortable. Mile splits a bit past especially on return home, so will try to slow it a bit tomorrow. MCT - Wednesday, August 20, 2014 at 10:07:28 (GMT) (subtract 4 for local time) Working in Brooklyn/Queens so I ran around the Mets stadium near Laguardia airport. Did 7 miles at a 10:47 pace. Great area to run. http://connect.garmin.com/modern/activity/569491130 lrb - Wednesday, August 20, 2014 at 16:01:48 (GMT) (subtract 4 for local time) http://connect.garmin.com/activity/569702104 to, around 5k Fun Run course, home ceb - Thursday, August 21, 2014 at 01:50:28 (GMT) (subtract 4 for local time) Distance: 5.0 m Time: 47:05.8 Ave Pace: 9:25 / m Course: To Medford Square then right on Mystic Valley Pkway. Turned back at big oak tree out by the Somerville running track. Comment: Felt really stiff and had low energy tonight. Pace felt slow but wasn't as slow as I wanted it to be. MCT - Thursday, August 21, 2014 at 10:21:44 (GMT) (subtract 4 for local time) 6 miles in Whigville at a 10:45 pace. http://connect.garmin.com/modern/activity/570230476 lrb - Friday, August 22, 2014 at 01:14:51 (GMT) (subtract 4 for local time) Went to Conard track and did 2x400, 1x800, 1x1200, 1x800, 2x400. Amby Burfoot gave a great talk before the workout and mentioned both his book and the upcoming Mixed Doubles 10k relay. ceb - Friday, August 22, 2014 at 02:27:56 (GMT) (subtract 4 for local time) Distance: 3.0 m Time: 28:23.7 Pace: 9:28 Comment: Discovered this morning that I'd been taking only 1/2 the suggested dose of glucosamine [for joints] for the last 3 months! It pays the read the instructions on the supplement for carefully! This may explain some recent knee and hamstring soreness. Hoping it goes away by about Sept. 4 - as takes about two weeks for the full effect(s) to take place. Ran a bit slower tonight. Went ok. Took the regular Fellsway West route. MCT - Friday, August 22, 2014 at 17:55:38 (GMT) (subtract 4 for local time) Did 6 miles in Bristol this morning. Weird weekend coming up. I should make it to Brickyard on Saturday for a few miles. Probably 5-10. I might run Wethersfield 10K on Sunday but depends on Saturday night. We are going to see Josh Groban at Bethel Woods NY and driving back late. If not too tired I will get out to the 10k. As far as the New Haven 20K...I hope to run it but our family, once again, has not determined when the Labor Day cookout will be or where. If Monday and at our house I can't run therefore I will decide by next weekend. tlz - Saturday, August 23, 2014 at 00:22:38 (GMT) (subtract 4 for local time) 6 miles/8:40 pace. MCT - Saturday, August 23, 2014 at 12:07:29 (GMT) (subtract 4 for local time) Did 12 miles in Bristol. I had to be back by 8:00am so I stayed local. Pace was 10:58. http://connect.garmin.com/modern/activity/571629374 lrb - Saturday, August 23, 2014 at 13:59:53 (GMT) (subtract 4 for local time) Ran 10 w/ Lea at Brickyard. Met Rose, Lani and Barbara as we completed the 10. Lea had 10 more to go. Pretty slow pace. Racing tomorrow in Old Wethersfield. ceb - Sunday, August 24, 2014 at 04:13:03 (GMT) (subtract 4 for local time) Ran a short 3.0 miles in a 9:13 pace Sat. Planning on 7 miles to complete the week tomorrow (Sunday) I took Friday off for rest. MCT - Sunday, August 24, 2014 at 18:09:55 (GMT) (subtract 4 for local time) Wethersfield 10K. 54:27 is the official time. Nice course and nice to see everyone including Rose. Missed a PR by 13 seconds. Considering we came back from the Josh Groban concert in Woodstock at 1AM and I had 3 hours sleep ...and did 12 miles on Saturday, I'm pleased with the results. And "wow" for Lea's 20 miler on Saturday. http://connect.garmin.com/modern/activity/572663760 LMC - Sunday, August 24, 2014 at 20:24:11 (GMT) (subtract 4 for local time) Week in review: Tuesday - 10 miles Friday - 6 miles Saturday - 20 miles at Brickyard Sunday - 10 miles at the Cheshire trail Total - 46 miles. Ran my 10 miles at Cheshire in exactly the same time I ran the last 10 of my 20 miler. ceb - Monday, August 25, 2014 at 01:06:45 (GMT) (subtract 4 for local time) Weekly Summary for Aug 18-24 Mon 8/18 4.0 miles at 8:46 pace Tue 8/19 3.0 miles at 9:08 pace Wed 8/20 5.0 miles at 9:25 pace Thu 8/21 3.0 miles at 9:28 pace Fri 8/22 0.0 miles rest day Sat 8/23 3.0 miles at 9:13 pace Sun 8/24 7.0 miles at 8:30 pace =============================== total 25.0 miles Tonight's 7 mile run was fast. About 75-80% effort. 8:30 pace. Felt good. Took the regular Fellsway West route 3.5 miles out toward Stoneham and back. Mile splits were: Mile 1 - 8:42 Mile 2 - 8:30 Mile 3 - 7:54 Mile 4 - 9:06 Mile 5 - 8:32 Mile 6 - 8:25 Mile 7 - 8:17 tlz - Monday, August 25, 2014 at 01:17:16 (GMT) (subtract 4 for local time) 12 miles/9:39 pace. Felt fatigued and sluggish. What else is new? Somebody wake me when my running funk is over. :P Total mileage this week: 24 Chip, you inched me out by a mile. Great 7 mile run, by the way. Lea, nice high mileage week for you. Mike and Lee, awesome job on the 10K today. lrb - Monday, August 25, 2014 at 10:30:18 (GMT) (subtract 4 for local time) http://connect.garmin.com/activity/572942559 Yesterday's 10K Nice run yesterday Chip. Hang in there Tray. MCT - Monday, August 25, 2014 at 10:30:21 (GMT) (subtract 4 for local time) Did 6 miles to Sessions Woods. SAS pace. I will be at the New Haven Road Race on Labor Day. I signed up last night. Weather looks good for that race. Should be a good one. http://connect.garmin.com/modern/activity/573460966 tlz - Tuesday, August 26, 2014 at 00:09:31 (GMT) (subtract 4 for local time) 6 miles/9:15 pace. Tomorrow is a day off. Between working and an appt. after work, I won't even be home until 8:30. :( ceb - Tuesday, August 26, 2014 at 02:07:41 (GMT) (subtract 4 for local time) Thanks Tray. Hope your week gives you some free time soon. Bye the way - feel free to let me know about any suggestions on pace during regular training runs. Has *anyone* had any experience with too frequent a series of speed workouts and or too much speed on long runs? I'm wondering if ONCE a week is a better frequency for SHORTER training run distances. My next two races are a 10k on 9/14 (Concord, MA) and a 5k on 9/28 (Jack Kerouac 5k in Lowell, MA). I was thinking some sort of SAFE but strong build-up kind of interval workouts (once a week for 6-8 weeks?) would help with speed BEFORE getting into long distances (say around 10-17 miles). I like the idea of track-work doing 220's, 440's and / or 880's (with jogs between) but have no idea how best to build up with that over that kind of a time period. If anyone can suggest a plan for intervals or give advise on how to safely include speed, that would be great. My goal this fall is to do a half marathon and I think it may end up being on Sunday, October 26 in Newburyport, MA. My work schedule is never very regular but these days (for races) are set and planned now. Anyway, this is a novel, but I do have one more question: Is it "OK" to race year round? Is there ever a risk of burnout and, IF NOT, how can you prevent overuse. Have I just answered my own question...? Is it "Just go slow all the time?" Ok, I'm done now. Distance: 4.51 Time 42:30.2 Pace: 9:27 Weight: 144.4 Course: Mystic Valley Parkway along the river to Somerville Comment: I tried to slow the pace tonight as I felt tired from yesterday. Lee, thanks for the note on possible overdoing. Yup, I definitely should go much slower on the runs. Maybe 10:00 minute miles would insure a more complete recovery. I'll try for 10:00 / mile tomorrow. The Garmin site doesn't seem to be taking my data tonight. Feel free to comment on the above stuff if you get a chance. MCT - Tuesday, August 26, 2014 at 10:58:07 (GMT) (subtract 4 for local time) Tuesday is speed work day. Did 6x400s at the Univ of Albany track. Garmin won't upload so no real data but most were 1:56-2:01. Not so great but I got them done. I also added 5.5 miles of a regular run for a total of 7 miles. Chip---I searched the web and there are lots of articles, blogs, and user groups with recommendations on speed work. lrb - Tuesday, August 26, 2014 at 12:25:03 (GMT) (subtract 4 for local time) Track workout at Rocky Hill track. I felt logey and did about 4 400s at about an 8 minute pace. Did an easy mile before this. ceb - Wednesday, August 27, 2014 at 00:38:52 (GMT) (subtract 4 for local time) http://connect.garmin.com/activity/575886759 Distance: 3.5 miles Time: 35:10 Ave Pace: 10:03 per mile! Temp 83 deg. Finally ran at a better slower pace! Felt good actually. Thanks Mike for the tip on the internet. In no time at all, I found a really helpful page where just about every question I had was answered perfectly. I planned out a good workout for next week which I'll share then. The link I found is below. interval track workouts explained! MCT - Wednesday, August 27, 2014 at 11:09:19 (GMT) (subtract 4 for local time) Did 8 miles in Bristol. 11:27 pace. http://connect.garmin.com/modern/activity/576133490 ceb - Wednesday, August 27, 2014 at 21:29:04 (GMT) (subtract 4 for local time) Distance: 5 miles Time: 49:10 Ave Pace: 9:50 / mile Temp: 90 deg. Comment: Day off from work. Ran early in the heat. Took it slow. tlz - Thursday, August 28, 2014 at 00:07:09 (GMT) (subtract 4 for local time) 5 miles/9:40 pace. MCT - Thursday, August 28, 2014 at 10:28:26 (GMT) (subtract 4 for local time) Ran 6.3 miles at a 10:38 pace in West Warwick, RI. http://connect.garmin.com/modern/activity/576864840 lrb - Thursday, August 28, 2014 at 14:20:35 (GMT) (subtract 4 for local time) Distance: 8.19 mi Time: 1:42:45 Avg Pace: 12:33 min/mi Elevation Gain: 486 ft Calories: 814 C Middle third with Wanda. Up Newington Children's Hospital hill, around her area, home. Spotted a heron at Mill Woods but it took off while I was photographing it. :) Did not run Tuesday or Wednesday and hardly ran Monday. Track workout tonite at NHS w/ Fleet Feet. lrb - Friday, August 29, 2014 at 00:10:48 (GMT) (subtract 4 for local time) 6x400s. At NHS. Watch was not hooked in for the first 400. Beautiful nite to run track.
ceb - Friday, August 29, 2014 at 04:33:41 (GMT) (subtract 4 for local time) Distance for Thurs 8/28: 3.5 miles Time: 32:15 Ave Pace: 9:13 Route: Fellsway West Comment: I'm Planning on delaying my first track workout until next week - probably Thursday 9/4. Weekly mileage at that point should be about 30 miles. With the upcoming 10k race on the 9/14 in Concord, a good ladder workout on 9/4 might look like the following. I'm writing it here just so I can remember it for 9/4 or so. Note: It's recommended that the total workout distance NOT exceed 10-17 percent of the total weekly mileage. 17 percent of 30 = 5.1 miles warm up 15 min 2 x 400 = 800 1 x 800 = 800 2 x 1200 = 2400 2 x 800 = 1600 2 x 400 = 800 =============== total 6400 = about 4 miles cool down 10 min Split times will be based on 10-15 seconds faster than my current 5k race pace or at 7:31 to 7:36 per mile. This equates to the following expected split times for these distances: 400 .... 1:53 (15 sec faster than 5k pace) = ~ 1/4 mile 800 .... 3:48 (10 seconds faster than 5k pace) = ~ 1/2 mile 1200 ... 5:42 (10 sec faster than 5k pace) 1200 = ~ 3/4 mile MCT - Friday, August 29, 2014 at 11:18:25 (GMT) (subtract 4 for local time) 6 miles in Whigville. http://connect.garmin.com/modern/activity/577585054 lrb - Friday, August 29, 2014 at 17:40:40 (GMT) (subtract 4 for local time) Distance: 9.98 mi Time: 1:52:37 Avg Pace: 11:17 min/mi Elevation Gain: 259 ft Calories: 1,112 C to W. Hartford center and back home tlz - Saturday, August 30, 2014 at 00:42:59 (GMT) (subtract 4 for local time) 6 miles/8:48 pace. ceb - Saturday, August 30, 2014 at 01:40:14 (GMT) (subtract 4 for local time) Did not run today - Fri. Rested. Those who get Running Times Magazine may have already read the four page article found below. I found it very interesting and felt like sharing it here. I have only experienced "The Flow" once in my life (with any great intensity) and I will absofrigenlootly never forget that 1973 run as long as I live. It was in Bridgeport CT during a 9 mile run at about 6:00 AM one cool, foggy morning with stars over my head (when I was periodically out of the foggy air) On occasion, as the article suggests, we can all still "find" these experiences given a set of "prerequisite conditions" and are a "serious" runner. The article is really well written, informative and even inspiring. These need not be once-in-a-lifetime experiences. It takes some time to read, but maybe you can relate -- if you've ever been in a "flow moment" before. The Flow - page 1 The Flow - page 2 The Flow - page 3 The Flow - page 4 MCT - Saturday, August 30, 2014 at 14:06:07 (GMT) (subtract 4 for local time) Did 21 miles to Collinsville. Went to Bristol then headed north to Collinsville on the Farmington River Trail. I picked it up near the VDP parking lot. After Collinsville I headed back on the main road to get some variety. Good run with big Burlington hills after mile 16. This run brings my week total to 54 miles. Sunday will be a much needed rest day then I'll be in New Haven Monday for the 20K. http://connect.garmin.com/modern/activity/578377710 lrb - Saturday, August 30, 2014 at 14:33:46 (GMT) (subtract 4 for local time) http://connect.garmin.com/activity/578430672 Wow, Mike. And I thought I was maybe overdoing it a bit. Did 10 around Rogers O twice with Ms Zagata. See you in New Haven. tlz - Sunday, August 31, 2014 at 01:49:26 (GMT) (subtract 4 for local time) 11 miles/10:33 pace - with Lee at Rogers Orchards. Nice long run, Mike, and weekly mileage. I may break into the 30s this week - depends on whether I run tomorrow and how far. :P Good luck to everyone running New Haven on Mon. I'll especially be thinking of Barbara - wearing Dave's bib, as I know that was always a special race for them. LMC - Sunday, August 31, 2014 at 22:08:16 (GMT) (subtract 4 for local time) Weekly review: Tues - 8 miles wed - 6 miles Thursday- 6 miles Saturday - 12 miles Total - 32 miles Next week will be over 50 miles due to NHRR tomorrow ceb - Monday, September 1, 2014 at 01:56:09 (GMT) (subtract 4 for local time) Ran 3.5 yesterday and 7.5 tonight. Sunday's 7.5 mile run Weekly Summary Mon. 8-25 4.5 miles @ 9:27 pace Tue. 8-26 3.5 miles @ 10:10 pace Wed. 8-27 5.0 miles @ 9:50 pace Thr. 8-28 3.5 miles @ 9:13 pace Fri. 8-29 rest Sat. 8-30 3.5 miles @ 9:16 pace Sun. 8-31 7.5 miles @ 9:32 pace =============================== total 27.5 miles All the best to everyone racing tomorrow!