Tuesday, December 21, 2010

Training 12/13-12/19

Mon 10 mi 8 miles slow 8:10/mi then 10x150 strides
Tues 6.2mi 46:40
Wed off...bad head cold, very tired
Thur 8 mi easy 7:40/mi
Fri 8 mi a little harder 7:10/mi
Sat 6.5 very slow, very tired 8:25/mi
Sun 14 mi easy 8:00/mi with a group
Total 53 miles year=1869.5
Pretty much a forced recovery week, I probably went too long without taking a day off and my body let me know. Hopefully I will get more quality stuff in next week.

Monday, December 13, 2010

Training 12/6-12/12

Mon 10 mi , ran 3 w/u with the dog then 3 hard in 18:23 then 4 w/d
Tues 6.2 mi, 46:30 JA loop w/group
Wed 11mi, tempo 6:40 pace for 7.5 miles in cold and wind. a little better
than last week
Thur 6.2mi, 48:50 JA w/group very cold am
Fri 7.5 mi, 7:20 pace
Sat 7.5 + 30 minutes Fartlek in the middle
Sun 12.5mi, miserable icy,cold,rain 8:30 with group
Total 61 miles Year=1816.5(after fixing an adding error in July,
......Maybe I can still reach 2000mi)
Not a bad week 3 little workouts and still feel good and improving from last week.

Monday, December 6, 2010

Training 11/29 - 12/5

Mon 9mi, 7:10/mi followed with 10x 100 strides
Tue 6.2mi, 46:50
wed 10mi, "easy tempo" started at 7:10 pace and ran faster for 6 miles
averaged 6:50 pace then backed off to finish 10 in 1:09:45
I was pretty tired at 6 but at least it is a start.
Thur 6.2, 47:20
Fri 6.5 miles 7:40 pace and tired
Sat 4.5 miles with the dog, very tired
Sun 12.5 miles 7:50 pace with friends easy
Total 55 miles year =1,653.5

This is the biggest week for me since the week of NB in March, and the first time I have run all 7 days in the week. With 40 miles last week I think I am ready to do some base type workouts and start to get in shape again, with the goal of running some races in January.

Monday, October 18, 2010

Growing Pains

Well the Greatest Farming Season of my life is finally coming to an end. I may never see another one like this year with Great weather from April through October. Some runners are hampered by injuries, with me it has always been the farm. Bad growing years are good for my running, good years like this and it is hard to find the time. It is one of the biggest reasons for me taking 10 years off. So after averaging 18.5 miles a week since May, I decided to go ahead and run the Baystate Marathon. Most people I know (including my wife) thought it was a pretty foolish thing to do. I set a goal for myself when I turned 40 to start running again and do one marathon a year for the rest of my life. Even without running much I still work pretty hard every day and my general fitness is still very good.
Finishing the marathon to me did not seem a big problem. Getting a qualifying time for Boston would be a bit more difficult. I traveled up in the morning with my friend Bob and we met up at the starting line with our other two training partners Mike and Brian. The Plan was to run together until at least 20 miles on 3:15 pace to get a qualifying time for our friend Brian. The first 5 miles really felt pretty easy and I had to really hold back. At 13 my left Achilles was extremely painful and I was really considering dropping out. I wore racing flats and was really regretting the decision because they already had a couple marathons on them. By 15 the pain was still there but not any worse so I continued on and started to pick up the pace a bit to see if it would help. Brian had moved on ahead of us 30 seconds or so and Bob who is 54 started to drift back. By 16 Mike drifted off the pace and I started focusing on catching Brian. I caught up to him at 19 and we were on 3:13 pace and he decided to cut back on the pace a bit, leaving me alone the rest of the way. At 21 my legs were starting to feel the effects of limited training miles and were starting to tighten up. By 22 I was still hitting 7:20 pace, but I was starting to get nauseous as I typically do. I had only taken 2 gu's and a salt tab, but I have an extremely weak stomach and this was even too much.
After 23.5 I was reduced to a crawl and hurting bad. At 24 Mike came by me trying to Cheer me on but I was done. I hit 25 with an 11:15 split for the mile, and had really given up when a few minutes later my friend Bob came by with a 3:20 pace group. I latched on and hobbled along with them for a few minutes until I started feeling better and as we approached the stadium I realized I could still get the 3:20. As we entered the stadium I heard DD Cheer me on and I started to sprint through the stadium and hit the line in 3:20:47 giving me the time needed for Boston. All in all I am happy with the result. It is not what I envisioned last March but I raced and finished and still had fun. Now on to normal training and running a ton of miles this winter, because time is running out on my PR quest.

Monday, July 26, 2010

7/19 - 7/25 a solid week

Mon 8mi 7:40 pace with 5x200 strides
Tues 6.2 fast as hell. Showed up late to the run, ran all out to try and catch the group Hit the 1st mile in 6:10 and then hammered the next 1.5 miles all uphill to make the turnaround in 15:20, a minute and a half faster than I ever have. I caught the group at 3 miles and was supprised they had started over 6 minutes ahead of me running the usual 7:50 pace. I don't think I am in as bad a shape as I thought, at least for the short stuff.
Wed 0
Thur 6.2 on time 47:55 drills after, highknee,butt kicks,fast feet, skipping
Fri 0
Sat 8.5 7:30 pace with 5x200 strides
Sun 13.5 double loop from farm 7:35 pace
Total 42 miles year=1131.5

Tuesday, July 20, 2010

week 1 July 12 -18

mon 0
Tues 6.2 , group 48:50
wed 0
thur 6.2 , grop 48:20
fri 7 mi ran the 1st 3 at 7:10 pace then overheated badly, you would think working in the heat all day I would be acclimated but I struggled home at 8+/mi
Sat 0
Sun 10 miles 7:45 pace, felt ok but 10 was the limit of my fitness
Total 30 year = 1089.5

I had hoped for a little more this week but the heat killed me.

Monday, July 12, 2010


The last 11 weeks of falling out of shape

25,41,39,21,10,22,11,40,12,5.5,10.5, year = 1059.5

After a very stressful spring on the farm I am finally ready to resume training. I have lost all fitness and gained 12 lbs in the process, putting me a full 20 lbs over when I set most of my Pr's 20 years ago. It is very frustrating to have been in such great shape only to loose it so quick. I don't know how many more chances I will get at bringing down some Pr's, but my focus will be on running Baystate this fall. I feel great and well... rested at least.

Monday, April 26, 2010

3 weeks of Training????

Week of 4/5-4/11
Mon 8 mi @ 6:55/mi
Tues 7 mi easy
Wed 5 mi. goal 6x 1mile @5:50 with 2min rest. 5:45(2:00) then my heart rate suddenly jumped to max and I couln't get it to come down. I had to stop the workout and did a full 800 jog/walk to calm it down. I am not sure what happened, this has happened to me a few times over the last 20 years while running and swimming, and I need to remember to ask my doctor on my next yearly physical. I drink way too much cafein, and I hope this is all it is.
Thur off
Fri 13.5 mi, I decided to try wednesday's workout again...in the rain and running in lane 2 on the turns because of puddles. 5:50(2:00)5:45(1:59)5:46(2:00)5:44(2:01)5:44(2:00)5:40 I jogged a 300 on the rests and felt real smooth. I could have been running even faster, given the extra distance on the turns.
Sat 6.5 easy
Sun 11 mi, did 8 miles at 6:20 pace. A sort of progression run starting at 6:40 and finishing sub 6. then 3 easy
Total 51 miles year =897
Mon 5 easy
Tues 6.2 JA loop 48:30
Wed 0 work
Thur 0
Fri 00
Sat 000
Sun 0000
total 11 year 908
4/19 - 4/25
Mon 8mi 7:20 pace
Tues 6.2 JA loop 45:40
Wed 0
Thur 00
Fri 000
Sat 0000
Total 14 mi year=922
I am extreamly frustrated with the last 2 weeks. Mid April is the start of Corn planting for me and the first 10 acres (out of 80) are the most stressful. I can not concentrate on anything else until I get this done. I need to get several pieces of equipment ready and fields ready. All the planting equipment is so specialized that I am the only one who can fix and adjust it, so I can not delegate any of it...Its all on me. I will have all of this done by Today so hopefully I can now move forward with my training, although I have no idea what to do now; Go back to base training or try to pick up the plan where I left off. I guess just getting back to running is a step in the right direction and will help with my general mental attitude. I am sure anyone who has been around me the last few weeks can attest to...I have been a bear to be around.

Monday, April 5, 2010

Training 3/22-4/4

Mon 3/22 off , sick
Tues 0 sick
Wed 0, still coughing up large chunks of lungs
Thur 3 slow and easy
fri 6 easy
sat 0
sun 8.5 easy
Total 24.5 rough week

Mon 3/29, 8 mi then 2 strides
Tues 0 fields flooding again
Wed 5 mi 6:55 pace
Thur 13+ Doyle field track. goal 6x1mile @6:00 w/2:00 jog rest
6:00(1:58)5:56(2:00)5:58(2:00)5:56(2:00)5:50 did all the rest in a full 400. Was supposed to be easy and it was. I was fully recovered after 1 min. finally starting to feel good after the head cold from hell!
Fri 8 mi 7:45/mi
Sat 10.5 mi , goal 20 min hard tempo. 3.5 w/u, 3.5 c/d, did the 20 minutes at 5:55 pace
Sun 6.5 easy, bloated after easter dinner
Total 51 miles year =846

Got a shiny new training plan from Nate, which will carry me through Baystate. I am really excited to get on to the next phase of my training after a disapointing last 6 weeks. I will now focus more on my workouts than mileage, although I hope to average 60-70 for the rest of the year. I also hope to race a bit more if I can fit it in. I think it will help me race better if I get a better feel for it.

Monday, March 22, 2010

Week ending 3/21, Stinker in New Bedford

Well another race I could not wait to get to all winter, the New Bedford Half Marathon. After just 2 miles, I couldn't wait to get home. Last year I ran my 1st Half Marathon here and did fairly well (1:19:18) and was really looking forward to running sub 6 for the whole thing this year. I woke up with a slightly sore throat and some congestion, but didn't think it would be a big deal, the course is flat and you don't max out up any hills. After the 2 mile mark (11:56) I was already off last year by 30 seconds and starting to lose people fast and furious. I could not take a deep breath and my legs felt tight and sore. I thought hard about just stopping but wasn't quite sure how many Masters runners we had in the race, so I jogged on to the finish while being passed by roughly 300 people. I am not too concerned because I know I am in better shape than last year, although I have been in a funk since mid february. I am a little worried that this congestion may be from my allergies that I have seem to developed late in life. (a farmer with allergies is not good) I usually struggle with them in April, and this seems a little early. I hope they are not getting worse and I can find some meds that work to help me when I am running.
Mon 2 miles , spent most of the day watching the farm's epic flood
Tues 6.2 JA loop easy 48:30
Wed 7.5 Doyle field, 2.5 w/u then 3 hard on the track 17:25 last 200 in 35, 2 w/d , felt a little stiff and akward.
Thur am 6 JA easy
pm 6 miles to move tractor
Fri 3.5 easy
Sat 7.5 mi to move tractor, then probably 2 miles sprinting up and down my street, teaching my daughter to ride a bike. Her expression when she finally got it, was awesome. It was one of those moments in life that make me thankful to be a dad!
Sun 16+ , 3 mi w/u, New Bedford stinker in 1:31:45, no need to warm down.
Total 55 miles Year = 770.5

Wednesday, March 17, 2010

week ending 3/14, Lost in the Flood

Mon 11 mi Ran to pick up my Loader and stopped at Doyle Field for the 1st time this year. Lane 1 was the only one fully clear of snow. Did 2 miles on the track with 6x150 strides and last quater in 74.
Tues 6.2 JA loop 47:30 with grp
Wed 15+, goal 4x 2mile w/3:00 rest at Half marathon pace. Felt like crap 4 mile w/u then 11:47(3:00)11:45(2:56)11:54, really was not feeling great today but was suprised to be 48 seconds faster than last July when I did the same workout, 2.5 w/d
Thur am 6.2 JA loop 42:56. fastest we have ever run this as a group (I have done 41:26 solo)
PM 6.5 easy with cooper
Fri 6 treadmill home sick with my daughter, both with head colds
Sat 12.5 in cold cold rain, coughing up technicolor spitballs along the way
Sun 6.5 could not do any more in the cold miserable rain
Total 69 miles year=715.5
I had some great pictures of the biggest flood to hit our farm since 1987, but the bonehead that I am, I forgot to put the memory card in the camera!

Friday, March 12, 2010

Week ending 3/7, Shreading like an old man

Mon 3/1, 10.5 pretty sore from Dh Jones

Tues am 6.2 JA loop with group 49:00

pm 6.5 slow with cooper

Wed 13 mi at 7:30 pace

Thur 6.5 easy with cooper before heading to Okemo mnt for my annual snowboard wknd with my friends and old teammates at WVU

Fri 9+

Ran 2 with My friend Tom Dion (former Falmouth High standout) he bagged out after 2 as we were both way hung over from too many beers. I looked up the mountain and decided to do what any CMS runner worth his salt would do...run the fucker! I picked though every road I could find for about 3 painful miles until I could no longer see anymore houses up the hill. Some of the roads were so steep I could not believe cars can drive them in winter! The run back down was even more tricky as my legs were really beat. Had a tough time on the snowboard after as my legs were shot!

Sat 4 +

Ran 2 miles with Tom and my friends Paul and Cory. There was a time when I was the one who did the token 2 miles on these trips, it seems strange now to be the only one running these days. My friends Tom and Paul have both had serious surgery on ankles, Achilles or knees, and I am thankful, although much slower than them, to have never needed to go under the knife to keep running. Spent the rest of the day struggling on the snowboard again trying desperately to keep the guys in sight down the mnt.

SUN 2.5 very early with Tom before his flight back home. Shins very sore from Snowboarding

Total 52 miles( getting back up but still no workouts this week)

year = 646.5

Monday, March 1, 2010

DH Jones week ending 2/28

Mon 8 easy, foot stiff

Tues 6 easy foot better

Wed off snow plow

Thur 6.2 JA loop 47:10 foot much better

Fri 4.5 with 3 strides

Sat off

Sun 16+, 3.5 wu/race 1:00:52/ 3 wd, splits(5:33,5:27,6:15,6:15,6:15,6:05,5:50,6:05,6:30,6:37)

Total 41 miles year=594.5 Feb = 223.5

The DH Jones 10 mile was a race I have been looking forward to for several months. I really thought the way my Tempo's have been going, I would be Taking down my 10 mile PR Today. After just 4 miles I realized this was not going to be my day. I seem to struggle with any distance over 10k. As the distance of the race increases, my times seem to really slide downward. I am not sure if it is my lack of running longer races; this is only the 7th or 8th 10 miler I have ever run, I have only done one half marathon that didn't include a triathlon, and 7 Marathons, although I have yet to fully run the whole thing. I am sure the answer lies somewhere between my ears because I could not have trained harder than I did for this. I have to marvel at guys like Dan Verrington, Reno Stirrat, John Barbor, Norm Larson. No matter the distance, age, time of year they are consistantly at the top of the results. I guess that is what separates great runners from guys like me who struggle to be average.

On the bright side CMS had a great showing, 2nd in the open div, and 1st in the Masters division. It is going to be a great battle for 1st with Wirlaway this year. In the end I did run a 40+ PR by 53 seconds and I averted an injury disaster by taking the last 2 weeks mostly off. I can now look forward to training hard again, keeping the faith in my plan of high miles, and well maybe I can talk my wife into heading to Newburyport in July to bag my 10 mile PR!

Monday, February 22, 2010

February 15-21 , extream patience

Mon 0
Tues 0
Wed 8.5 foot felt better did 4x 150 strides
Thur 1.5 foot really painful
Fri 0
Sat 6.5 easy foot much better
Sun 7 easy foot much better
Total 23.5 year = 553.5
I was really cautious this week. Patience is not something I am good at. In the past I would have continued running and it may have healed but more likely I would end up missing 6 months and have to start from square 1 again. As I stepped on the scale today I notice I need to ease up on my eating habits when not running as much. I am already 5 lbs up in 1 week of lower miles! I plan on running easy miles this week to get the foot back to 100%. I am sure I will be flat for DHJones but being healthy is more important going forward.

Monday, February 15, 2010

Training 2/1 - 2/14

Mon 10 miles easy,1:20
Tues am 6.2 JA loop w/grp 48:30
pm 5.5 easy w/cooper
Wed off too much work
Thur am 6.2 JA loop w/grp 47:30
pm 8 mi 6 w/cooper then 6x150 strides
Fri 10 mi easy
Sat 8.5 3.5 w/u then 4x400 hills 3.5 w/d
Sun 15 mi easy with the group
Total 69 miles, a good time to throw in an easy week before some hard ones year = 440
Mon 23 miles, I was just trying to get 2 hrs of aerobic miles in but I felt so good I pushed the limits running 6:50 pace for 21 miles (2:23:30) I could have run a marathon pr today! I hit the 16th mile in 6:23 feeling real loose.
Tues 10 easy. kicked a metal dog tie out in our yard in the middle of the night walking said dog. damn stupid! foot hurt pretty good on the run
Wed 11 mi easy foot in extream pain
Thur am 6.2 mi JA loop w/group 47:40 foot a little better
pm 6 easy w/cooper
Fri 10 easy 7:45 pace foot feeling better
Sat Lydiard tempo day 17 mi(3.5w/u,10tempo,3.5 w/d) Hit the first mile in 5:33 way too fast. legs were a bit tired today in the cold but still hit 8 miles in 47:01 and finished 9.8 in 58:13 . I was 50 seconds faster than 3 weeks ago at 8 miles before my foot started to hurt a bit and the 10 was only 18 seconds faster.
Sun 7 easy, I really wanted to do 17 today and go for 100 but my foot still hurts too much
Total 90 miles year =530 I really wanted to throw in another hard week next week but the wise thing is probably to rest a bit and get the foot right for Amherst.

Monday, February 1, 2010

Log Cabin 10k...1/25-1/31

After checking in with Nate on my last few weeks he suggested I do a race to check my fitness. The only 10k I could find was the low key NMC Log cabin 10k in Fitchburg. I had done this race back in Feb of 1988(33:50) and I remember thinking it was short. I was glad to hear they had made the distance legit since then. It is all uphill for 3.1 then all down back. I started out comfortably fast with another guy for almost a mile, when he asked me which way the course went, and I knew he was about to put the hammer down. I then ran alone for the rest of the race trying to keep the guy in sight. I hit the turn in 18:20 and thought I was gaining on him but then he really picked it up and was gone. At the turn I noticed a very good Master runner Ted McMahon tracking me down. He had beaten me by a good 2 minutes last year at New Bedford. I was surprised to be ahead of him, and ran pretty hard back although I was starting to tighten up in the cold wind with shorts on. I ended up 2nd in 35:39 with a new 40+ PR, and I am pretty happy with the time considering my milage and running in the cold. I expect to be much faster by August for the Bridge of Flowers 10k.
Weekly Training
Mon 6 mi easy on treadmill
Tues am 6.2 mi JA 48:50 w/bob,brian
pm 6.5 with cooper easy
Wed 10.5 mi 7mi then 8x200 hill repeats 7:45/mi for the run
Thur 6.2 JA 46:40 w/bob, Mike
Fri 14mi 1 st 6 with cooper then 8 more at 7:45/mi
Sat 13.5 mi 6 with cooper then 7.5 more easy 8+/mi
Sun 17mi 6.5 mi w/u , log cabin race, then 4.5 w/d
Totals 80 mi Year 371 January=371(biggest month ever)

Monday, January 25, 2010

Training 1/18-1/24

Mon 10 mi mostly easy w/ 6x150 strides after snowplowing
Tues 6.5 mi easy w/cooper in the snow
Wed 0 day off, very tired from 3 days of snow plowing,removal
Thur 18mi , 10mi at 7:20/mi then 5x150 strides followed by 6.5 easy w/cooper
Fri 11 mi 7:45/mi
Sat 17mi Lydiard tempo day 3.5mi/wu, 3.5 wd, Hit the 1st mile in 5:45 a little too aggressive but ran the 9.8 loop in 58:31 (5:59) pace. I had to work a bit harder than last week with more clothing on, but was still 52 seconds faster than last week.
Sun am 15 mi 1st 10 at 7:50 pace, last 5 at 6:40
pm 6.5 mi with cooper easy
Total 84 miles Year=291 miles
I already have more miles this month than any other in over 20yrs with 1 week still to go. If we do not get snow this week I plan on pushing the limits some more!

Tuesday, January 19, 2010

Bigger,Better, Faster 1/11-1/17

Mon 10 mi from home 7:10/mi

Tues am 6.2 JA w/Bob,Brian 49:50

Pm 6.5 mi w/cooper(dog) slow

Wed 11.5 mi from home 8 mi at 7:15/mi then 6x200 hill repeats

Thur 13 mi 7:40/mi

Fri 10+ from home very slow 8:20/mi

Sat 17 mi Lydiard tempo day .3.5 miles easy warm up...then 10 tempo,Hit 1st mile in 5:55 and again struggled to slow down so I just kept going. Planned for 8 miles but felt so good I did 10mi at 6:07/mi. It is a pretty good feeling running PR type pace for a Tempo run, on a very hilly loop. I had a lot more in the tank and was fully recovered on downhills. I ran the 1st 8 mile loop over 2 minutes faster than I ever have. Ran 3.5 easy warm down.

Sun 16 miles 1st 6 w/cooper then 10 more at 7:45/mi

Total 90 miles Year 207

This is 2 of the best weeks I have had yet. The increased miles have not made me overly tired yet. I am hopeful I can still do more.

Monday, January 11, 2010

training 1/4-1/10/10 With a Rebel Yell...More more more

Mon 7.5 miles...treadmill after work all night

Tues am 8 mi...2 solo then JA w/Bob in 48:40

Pm 6 mi easy dragging the dog along

Wed 12 mi...Lydiard tempo day, objective 8mi at 6:50 pace. Hit 1st mi in 6:15 and could not seem to slow down Ran 8 in 51:05 (6:23/mi) . ran another 3.5 after. 1st fast run in a month and it felt real real easy.

Thur am 8.5 mi...2 solo then JA w/Bob in 49:30

Pm 4.5 mi easy with more Dog torture

Fri 9 mi real easy 8:20/mi

swim 520 yds, 1st time in the pool since last April

Sat 13 mi Ran 8 at 7:15/mi then did 8x150 strides followed with 3.5 c/d with the dog

Sun 16.5 mi, ran 3.5 with Rick then another 13 with the group easy

Total 84.5 miles 1 swim 520yd

This is my biggest week since Sept 9, 1990 , Most of my training partners think I am completely nuts but I could have run another 20 miles without any trouble. I feel great and hope I can have a whole winter of weeks like this!

Monday, January 4, 2010

4 weeks of training...climbing the milage ladder

Week of Dec 7 - 13 , 50 miles, 2 days off, long run 14, 1 set of strides
Week of Dec 14 -20 , 43 miles, 3 days off, long run 14, 2 sets of strides
Week of Dec 21 -27, 60 miles, 1 day off, long run 14, 1 set of strides
Week of Dec 28 - Jan3, 66 miles, 0 off, long run 12, 1 set of strides

I hope to keep an average of 70 per week for the next 3-4 months and see how high I can comfortably get my mileage.

2009 Totals 2492 miles 6.8/day 3rd highest year ever. 80 days off
Lifetime 23,957
4 months had the highest miles ever for them
January 256, February 261, March 264, June 215
14 races and 1 solo track time trial gave me 8 40+ pr's
5k Wayland 17:29
6K carlise 20:06
8k franklin park 28:57
5mi Slattery's 28:54
10k Doyle field track 37:32
12K Bedford 44:35
10 mi DHJones 1:01:45
13.1 New Bedford 1:19:18 also all time PR
I also won the USATF Masters Cross Country series making 2009 my best year so far as a master and I remained injury free for the whole year!
Looking for an even better 2010 starting in February at DH Jones