Farmrunner

Week of Nov 21 - 27

2011-11-30T05:13:00.001-08:00

Mon AM Pt with more Graston on left leg. PM 6.5 mi @ 7:45/mile
Tues 6.2 mi JA loop 48:30
Wed off

Thur 7mi 8:00/mi
Fri 10 mi real easy
Sat 3.5 mi w/Cooper
Sun 10.5 mi 8:00/mi with a group Total 43.5 mi, biggest week since April and the left leg still feels good!

Return to running

2011-11-22T11:40:00.000-08:00

After months of frustrating hip and hamstring pain, some simple excersises from my PT have freed up my leg enough to get back to running. And hopefully will fix some muscle imbalances I have been dealing with for 25 years!
M 3mi
Tue 6.2 JA loop 48:30
Wed off
Thur 8 mi 6mi @ 7:00/mi
fri 6.5 7:20/mi
Sat 3.5 easy
Sun 3.5 easy
Total 30.5 mi year=1050

Training 3/21-3/27

2011-03-30T03:46:00.000-07:00

Mon off, legs really tight and hurt
Tues 8 mi, most with cooper at 9 min pace, everything still hurts
wed off,
Thur 8 mi, felt a little better 7:30 pace
Fri 7.5 mi, 7:30 pace
Sat 8 mi, 3 with cooper then 7:20 pace with a couple strides
Sun 24 miles easy 8min pace with the group, about 7 miles of it with 2:11 Marathoner
Gary Siriano, pretty cool, hopefully he will catch up with us on our easy sunday runs. I love hearing stories from the 70's and 80's when we had dozens of fast Marathoners.

Total 55 miles year= 527

Legs felt better as the week went on, I hope I can do more this week.

Training 3/7 -3/20

2011-03-22T04:22:00.000-07:00

Week ending March 13

Total 35.5 miles 5 days
Race celtic 5k 17:13 (40+pr)
year=432

Week ending March 20
Total 40 miles 4 days
DNF New Bedford 2nd in my life

As they say in my business "you reap what you sow"

Training 2/28 - 3/6

2011-03-01T13:35:00.000-08:00

Mon off
Tues 21.5 mi , Tagged along with Bob on his 21 mile and felt pretty good, a shade under 8min pace. Does two 21 milers in 4 days qualify me as an ultra runner?
Wed 9.5 mi, 7.5 mi easy 7:45 pace followed with 10x150 strides
Thur 8 mi, 7:40 pace
Fri 6.5 mi, 3 with cooper then 3.5 more all at 8:30 pace and very tired
Sat off, not planned, the day got away from me
Sun 15.5 mi, 7:55 pace with The group, felt real easy
Total 61 miles (5 days) Year = 396.5

Keeping up with the build up phase, trying to get comfortable with 60 miles and start increasing my milage after next week. I hope to find a 5 mile race or 10k next sunday to get something in before NB. It has been nearly a year since I ran a race!

Training 2/14 - 2/27

2011-02-21T04:49:00.000-08:00

Feb 14 - Feb 20MON 7mi easy 7:45 pace recovery run with 2x 150 strides after
TUES 6.2mi, JA group run 1st since Jan 6, easy 50:45 a little icy
WED 12.5mi, Ran from the farm to home after moving my loader back to the farm, did a 10.2 Tempo at 6:45 pace almost all uphill with 350 ft elevation gain.
THUR 6.2, JA loop 48:45
FRI 9 mi, 7.5 at 7:10 pace with 6 x 200 strides after
SAT 9.5 mi, easy 7:40 pace, very cold and windy
SUN 11 mi easy 7:45 pace

Total 61.5 miles year=275.5

Feb 21- Feb 27
MOn off
Tues 8 mi, 7.5 at 7:25 pace with 2x200 strides after
Wed 5mi treadmill easy
Thur 12 mi, ran from the farm to sterling did 2miles in 14min then alternate hard easy miles 5:49,6:40,6:07,6:50,6:00 , 5 miles in 31:30 and I was done, I wanted 2 more but it wasn't happening did 5 warm down to the garage
Fri 8 mi Treadmill slow
Sat 22 miles, not too bad ran 7:45 pace and other than icy slush and having to run in traffic, a good run
Sun 5mi easy treadmill after snowplowing AGAIN
Total 60 miles Year=335.5

It is good to finally get 2 consistant weeks in. I am going to try to find a 5 mile or 10k to race this week or next to get a feel for NB. Anyone knows of a good one let me know. I don't race enough to find good races.

Training 2/7 - 2/13

2011-02-14T06:18:00.000-08:00

MON-0
Tues 0
Wed 3.5mi treadmill easy (there is no where to saftely run around my house)
Thur 7.5 mi 7:40 pace from Bobs house
Fri 0
Sat 0 (hopefully the last day for a while of snow removal)
Sun 20+ easy 8:10 pace with Bob and Rick, felt better than I thought it would, I actually had some sprint left in me on the last mile when I had to catch up after taking a leak
Total 31 miles year = 214
Goal for this week is no 0 days

S'No Bueno

2011-02-11T06:43:00.000-08:00

Training 1/17-2/6

5 runs 40 miles

Hours snow removal 347

Nothing like an old fashioned New England

Winter ass whooping to knock my training back

to square one. With no snow forcasted this

week I have been able to get back to running

and more importantly catch up on the latest

Bob Wiles Training Video's

Training 1/10 - 1/16

2011-01-20T07:32:00.000-08:00

Mon 12.5 mi, 5 easy then 7.5 at 7:15 pace
Tues 12.5 mi, 10 mile tempo in 1:06:40 (6:45 pace) felt great and easy
Wed 0, Blizzard, snow plow
Thur 13mi, 7:45 pace , Ran to Bob's and did 6 mi with him and ran home did 2x200 strides after
Fri8.5 mi, Roads a mess could only manage 8:15/mile
Sat 7.5 mi, easy,Roads still terrible, bad head cold
Sun 6mi, easy, roads suck, feel like hell
Total 60 miles year=143
Tough week with the weather and head cold, also a lot of late nights plowing and hauling snow.

Training 1/3 - 1/9

2011-01-11T11:39:00.000-08:00

Mon 9 mi , 7.5 light tempo 7:10 pace with 7x200 strides after
Tues 7.5mi , easy 7:45/mi
Wed 15 mi, 1st 6mi at 7:00/mi then next 5.5 at 6:30 pace, did 11.5 miles in 1:16:20 (6:45/mi) then 9 minute miles home, really tired
Thur 6.2mi, JA loop easy 49:00
Fri 12 mi, 7.5 mi at 7:30 pace , then 10 x 100 strides
Sat 5.5 mi, real easy, tired
Sun 8.5 mi, 7:45 pace, still tired,left hammy sore
Total 63.5 miles year = 83
So far the biggest milage week since March, I am still trying to get my milage up where I want it but my legs are heavy and tired all the time.

2010

2011-01-07T08:07:00.000-08:00

The Numbers:
miles=1,936 life=25,896
Races= 4 (Really Pathetic)
40+ Pr's = 1/31 Log cabin 10k 35:39
2/28 DH Jones 10mi 1:00:52
Biggest Milage month ever=Jan 371
Last 3 years milage 2007=1343,2008=1613,2009=2492

Really not much to be exited about after Feb last year. I was on track for a big year until life and job took over. I hope to get back to similar fitness by April this year and race a whole lot more.

Goals for 2011
1. Get over 2,600 miles for the year
2. Race at least 1 time a month( try for 20 races this year)
3. Finally comlete the marathon distance while still running(Boston will be my 10th marathon) I have only made it to mile 23 so far without some running catastrophe.
4. Set a 40+ Pr at every distance Raced this year
5. Help CMS 40+ team this year (score at least 1 damn point!)

Training 12/20-1/2/2011

2011-01-04T05:55:00.000-08:00

Mon 12 mi, tempo 6 mi @6:20pace followed with another 4 @ 6:45

tues 6.2 48:40

wed 10 mi, 7:25/mi with 10x200 strides

thur off no time(christmas shopping)

fri 5.5 mi slow

Sat 0 christmas, too much travelling

sun 0, poor time management getting equipment ready for snow

Total 33.5 year=1903

12/27- 1/2

Mon 0 Blizzard

Tues 10.5 easy lots of slipping

wed 4.5 treadmill

Thur 8mi, 7:30 pace but felt harder

fri 10 mi, 8:20 pace, legs feel real heavy

Sat 12 mi, 3 w/u followed by 55 minutes with 1min hard, 1 minute off, covered a little over 8 miles

Sun 7.5mi, 8:10 pace, legs feel like crap

Total 52.5 2010=1936 ( nearly 500 less than last year)

I seem to have some really heavy dead legs right now, I will pass it off as too much eating and drinking over the Hollidays and start watching my diet from here and see if it gets better.

Training 12/13-12/19

2010-12-21T08:23:00.000-08:00

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.

Training 12/6-12/12

2010-12-13T05:43:00.000-08:00

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.

Training 11/29 - 12/5

2010-12-06T05:31:00.000-08:00

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.

Growing Pains

2010-10-18T03:45:00.000-07:00

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.

7/19 - 7/25 a solid week

2010-07-26T09:32:00.000-07:00

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
Sat

week 1 July 12 -18

2010-07-20T17:01:00.000-07:00

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.

Stops...Starts

2010-07-12T18:00:00.000-07:00

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.

3 weeks of Training????

2010-04-26T03:47:00.000-07:00

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
4/12-4/18
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
Sun00000
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.

Training 3/22-4/4

2010-04-05T15:45:00.000-07:00

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.

Week ending 3/21, Stinker in New Bedford

2010-03-22T05:10:00.000-07:00

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

week ending 3/14, Lost in the Flood

2010-03-17T05:52:00.000-07:00

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!

Week ending 3/7, Shreading like an old man

2010-03-12T06:46:00.000-08:00

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

DH Jones week ending 2/28

2010-03-01T04:04:00.000-08:00

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!

February 15-21 , extream patience

2010-02-22T04:05:00.000-08:00

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.

Training 2/1 - 2/14

2010-02-15T05:39:00.000-08:00

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.

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

2010-02-01T05:05:00.000-08:00

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)

Training 1/18-1/24

2010-01-25T04:23:00.000-08:00

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!

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

2010-01-19T13:18:00.000-08:00

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.

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

2010-01-11T05:15:00.000-08:00

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!

4 weeks of training...climbing the milage ladder

2010-01-04T09:48:00.000-08:00

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

Mill Cities Relay, week ending 12/6/09

2009-12-07T07:42:00.000-08:00

I traveled up to Nashua for the second year in a row to the 1st leg of the Mill Cities Relay, for the NMC. I was not sure I would be able to make the start of the race as the weather was calling for snow and I need to snowplow. My day began at 2 a.m. when the snow stopped and I could hopefully get my stops done in time to head up to Nashua. Luckily we had less than 2" of snow and I was able to reach Nashua in plenty of time, much to the relief of my teamates who were deciding which one of them was going to have to do 2 legs! I wasn't sure what to expect with 2hrs sleep, and my legs tend to cramp up after snowplowing. As the brick dropped for the start I started slowly and my legs felt supprisingly good.
I began passing people and picked off 10 or 12 runners during the 5.65 mile leg and finished 8th in 32:45, 1:20 faster than last year. Our Coed masters team ended up 3rd in our division...good enough for a brick.
I ran back to the start after and for the first time my hamstring wasn't sore at all after a hard effort. I am definately ready for more miles and rested and hungry to train again.

week of 11/30 - 12/6
mon 0
tues 6.2 JA w/bob and brian 48:10
wed o
thur 10 from home 7:30/mi
fri 0 (work)
sat 10 easy 8:00/mi
sun 13 mill cities 32:45 for 5.65, 8th pl
Total 39 miles year=2305

Ayer Firefighters 5k and Training?

2009-12-01T04:55:00.000-08:00

Photo: warmer days on the farm!

The Ayer Firefighters 5k on Thanksgiving was the race I had been hoping to break 17 minutes on this year. I ran 17:27 last year and was in much better shape this year. I am in the last week of mostly resting and did not run since Slattery's on Sunday. My hamstring is starting to feel much better and after warming up with Jaime I though I was ready to pop one more 40+ PR this year. I lined up with Jaime and Andy McCarron, and the race seemed to go out pretty fast. I tried to keep Andy in sight for the first mile and looked at the clock at 1 mile and saw 4:40, and began to panic until I looked at my watch and

read 5:40 which was 20 seconds slower than last year. I then got passed by Jaime and a few young guys, and realized my attempt to break 17 was out the window. Jaime got 20 yards ahead and I tried to focus on running hard but relaxed and at 2 miles I had caught and passed Jaime again. I hit 2 miles in 11:25 and by the 3 mile turn I was trying to put as much distance on Jaime as possible as he still has 2 minute 800 speed. Luckily the finish is downhill and I was able to hold off Jaime and another 40+ guy for a close finish. I finished 9th behind Andy in 17:46. After talking with several people, the consensus was the course seemed longer this year. The race director mentioned during the Awards about it being 400 feet or so longer this year, adding several 90 degree turns. I have now reached the end of my fitness and I am looking forward to serious Base training and no important races until DH Jones in February.

Training Nov 23- 29
M-W 0
Thur 9 mi ayer 5k 17:46
1+ mi at home
fri 8 mi 7:30/mi
sat 8 mi 7:30/mi
Sun 10 mi 7:40/mi
Total 36 miles Year=2266

Slattery's and Training 11/16-11/22

2009-11-23T07:52:00.000-08:00

mon 5 miles easy around the farm and soccer fields
Tues 6.2 JA loop with Brian 46:30
Wed off
Thur off
Fri off , I had to force myself to take 3 days in a row off. Although I had to change a hydrolic line on my loader and was crumpled up like a pretzel underneath it for 5 hours making most of my body ache for the next two days.
Sat 4 miles 7:45 pace from home
Sun 10 total 3 mi w/u, race slatterys, 2+ cool down to watch Paula finish her first 5 miler
Total 25 year=2230 2nd lowest week this year

Slattery's Turkey Trot.
I have done this race sporatically for the last 25 years, and love seeing the old faces I haven't seen in years. This is a fun race for an old guy, racing against several high schoolers who tend to go out too fast and make me feel younger passing them along the way. I lined up with several CMS runners and went out slow with Kevin McCusker for the 1st mile 5:30. I then began passing several runners for the next mile and a half until I reached the 2nd woman Roisin McGettigan. I passed her and within a 1/2 mile she passed me back and I was stuck 1 second behind her for the rest of the race. I thought for sure I could out kick her but it seems my "get down" speed is still trapped in 1989. I finished 19th 28:54, 3rd master, I won a turkey (which was donated to a homless shelter) and ran 45 seconds faster than last year. I know I can run faster, but I will take this PR for now! I am really looking forward to cranking up my milage again starting next week.

Training 11/2 - 11/15

2009-11-16T06:21:00.000-08:00

week of 11/2 - 11/8
mon off
tues 6.2 49:02 JA loop
wed off
thur 6.2 47:20 JA loop w/Bob
fri off
sat 4 real easy from home
Sun 13.5 NEXC champs 28:57 splits 5:20,11:20,17: ,23:20. 3 w/u 5.5 in 2 runs after
total 30 miles year=2174.5
rested and took it easy all week, trying to have my best race. It didn't work but I had a great fall anyway.
Week of 11/9-11/15
Mon 4 easy around farm. My body is real real tired and sore. right hammy is killing me
tues 6.2 47:10 JA loop w/Bob and Brian. Stuggled badly to keep up
wed off
thur 6 2 with Bob then 4 with Bob and Mike
fri 6.5 Tried to do a track wo. 5x 1mile in 5:35 with 400rest did 1 in 5:45 and was completely wiped out. 3 wu 2 c/d
sat off
sun 8 ran the same loop from home as last sunday only 20 minutes slower ran 8:20/mi pace and stopped 4 times to streach hammy. Still Pretty tired.
total 30.5 year=2205
My body really needs some rest. I tweaked my right hammy at Mayors cup and it seems to be getting worse. I am going to try to run easy this week and race Slattery's on sunday and then run easy for a while to get my legs back! I have raced more this fall than I have in 14 years, and I feel completely fried!

New England XC Championships, series wrap up

2009-11-09T07:30:00.000-08:00

Photos courtesy of Krissy K

Sunday I ran in the New England XC championships at Franklin Park. I got there real early and met some more new teamates and was real excited to compete on a full Masters Team. As we did our warm up I noticed the course was in perfect condition for fast times. When we lined up in our boxes I saw another group of CMS runners gather and we ended up with 12 runners! Outstanding participation for a cross country race. At the start of the race I felt pretty good and hit the first mile around 5:20 and was in sight of teamates Scott Clark and Dave Q. From that point on I couldn't seem to get any momentum and felt like I was jogging but I couldn't go any faster. Runner after runner passed me, several who I hadn't lost to all fall, and I had no response! I gave everything I had on the final kick and actually passed 1 runner. I finished in 28:56 for a new 40+pr, but a hollow one. I really expected to be low 28 or under today and I am not sure what the problem was. On the plus side I think CMS did very well against really tough competition, I have never seen so many fast old guys in one race. I met lots of new people over the course of the fall and love the comradarie of the CMS runners.

Back in August when I was struggling to fit in my long runs for the Baystate Marathon, I decided to skip the marathon and find a different goal for the fall. I picked out the cross country series because I love the sport and knew my friend and former HS teamate Jaime Aubuchon was doing it also. It is very ironic the series would come down to me and Jaime as our Leominster HS team never won anything and was 0-13 our senior year! Although I am pleased with most of my races this fall, I feel my times and efforts have slipped since the first race in August at Carlisle. I really felt I would be able to get faster from then, but each race I struggled more and more. I think I run better off higher milage for some reason. I am going to run Slattery's and a 5k on Thanksgiving to try to get some new 40+ PRs . Then figure out how to train going forward to take the next step up to get where I want to be.

Training 10/26-11/1/09

2009-11-02T08:15:00.000-08:00

mon. 6miles real easy on trails around farm, hamstrings real sore
tues JA loop solo again real easy 50:10
wed off I felt like my body needed it today
thur track 3mi w/u 2 x 2miles w/400rest...11:09 (5:30,5:39) (3:30rest)
11:32(5:45,5:47)(3:00 rest) then 1mile with 200hard, 200easy (51)35(65)35(67)34(64)34...6:28 last mile. I tried to do the 200 easy under a minute but it was near impossible to recover.
fri 9.5 from home to farm to move tractor back...7:40/mi
sat off
sun 10.5mi After talking with Nate last sunday he had me do a tempo today of 8-10 miles at 90-100% marathon pace (6:30-6:53) After the 1st mile in 6:18 my legs were tight but I was running fast without much trouble so I decided to keep it up at that pace. I hit all splits faster than I have in the last 3 years and finished 7.5 in 46:42 (6:14/mi) over a very hilly loop. I have to check the loop again, it could be .1 off but still a very good effort. 3 miles easy c/d.
Total 43 miles
October 194 miles
year 2144.5

my goal next week is to rest and run real easy to have a great race at the NEXC Championships!

Training 10/19-10/25

2009-10-27T07:17:00.000-07:00

Mon 6.5 from Oakridge through the farm and trails easy
Tues 6.2 JA loop with Brian 47:39
wed 6+ from farm to soccer fields, did 5 loops of 1000 with 12x100 strides to test new spikes
Thur 6.2 JA loop with Mike and Bob 45:40
Fri 2 easy around the farm
Sat 6.5 from home in cold rain easy
Sun 13mi 3.5 warm up with cms guys, race Mayors Cup 29:06, 131st pl
4.5 cool down with cms guys and extra with Nate
Total 46.5 year=2,101.5

Mayors Cup

2009-10-26T07:53:00.000-07:00

I returned to Franklin Park for the first time in almost a quarter century Sunday for the Mayors cup 8k. The Weather was perfect the course was not. I warmed up with my new teammates a few who I was meeting for the first time ( a great bunch of guys) It became obvious this was not going to be a fast race, but a pure cross country race.There was lots of mud and the grassy areas were quite soft. I started a little conservative and had trouble getting any rhythm throughout the race. I felt flat and slow but gave a hard effort. My splits were 5:22,11:30, and 23:25. I finished in 29:06 and noticed my brand new spikes gave me brutal blisters on both big toes. Hopefully these will heal before the NE meet in two weeks. All in all a solid day, I got to do an extended cool down with Nate Jenkins and talk running with him. I look forward to retuning in two weeks and post a much better time against all Masters, and see where I stack up.

thanks to Kristen K for the photo's and cheering the team on.

Training 10/12-10/18

2009-10-19T06:01:00.000-07:00

Mon off
Tues 5 easy
Wed 6.5 easy
Thur 6 JA loop w/mike,Bob 46:12
Fr 6.5 move tractor to field then 5x10sec short hills
Sat off (thinking of jumping in Baystate on sun to get Boston Qualifyier)
Sun 12 looked at weather and decided to skip marathon. Ran to Doyle field 4mi then did Aussie Quaters in rain/snow (44)79(52)81(53)80(54)81(53)81(53)81(53)81(53)74=17:38 7 seconds faster than last month in much worse conditions. My legs would not turn over today so the quaters were much slower but the 200 rest was a lot faster. I'm not sure what that means but I hope to run a 40+pr at Mayors cup next week
Total 36 miles brutal low week but I was fighting a chest/head cold all week and I didn't want it to linger

Year= 2,055

Training 9/28-10/11

2009-10-14T08:13:00.000-07:00

week of 9/28-10/4

mon 5 easy solo
tues 6.2 easy am 47:50
4.5 from farm to fields
wed track 3mi w/u 3mi c/d 3xmile 200rest
5:15(1:50)5:28(1:50)5:27
thur 10mi 7:40/mi from home to farm
fri off
sat 4.5 in rain from home real easy
sun Topsfield 8K ran the main loop as a warm up 3mi , course had some wet areas but n0t bad. Ran 29:01 , 2nd master behind new teamate Dan Verrington ( a beast of a runner) A new 40+ Pr on a tough course, I hope to break 28 min by the end of the year if I can stay healthy! Ran for my new team CMS and I am really excited to be on such a great team. Pm ran 4 miles from farm to fields easy

Week total 53.5 miles

Week of 10/5-10/11
mon 5 mi from farm to fields
Tues 6.2 JA loop with group 48:00
Wed Track Aussie Quaters 4mi w/u 2 c/d
tough workout;getting a head cold and there was 40mph winds. Only could manage 1/2 of the workout today. (47)78(55)73(52)80(101)83=8:52 I was on pace with the last time I did this w/o but was struggling badly on the last couple quaters. 8mi total
Thur 7 @7:30/mi from farm to sterling shop
Fri 6.5 easy from home
Sat 4.5 real easy from home
Sun Wayland 5k x-c, Ran most of the course as a warmup then ran 17:29
for 14th place again 2nd master and I could not catch 50 year old Mark Reeder on the track. Felt real flat and tired today, I hope to get 2 good weeks of training before Mayors Cup .
ran 2 c/d with Jaime then 4 miles in the PM from farm to fields
Total 50 miles for the week 2,019 for year
this puts me over 2000 miles for the year for the first time since 1990