" It's at the borders of pain and suffering that the men are separated from the boys."
- Emil Zatopek

Monday, April 20, 2015

Monday 4/20

8 miles in 62 minutes

Run while the truck is being serviced. Actually found some decent trails!

Sunday 4/19

17.4 miles in 2 hours and 7 minutes

Awesome run! First time ever in Great Brook Farm, the trails are awesome in there! It was about 5.5 to get there and 5.5 back, so I got in about 6 miles of trails. I will be back in there for sure!

Saturday 4/18

5.1 miles in 38 minutes

After a full day of skiing with my oldest daughter Caitlyn, I took little Miss Eliza for a spin in the baby jogger.

Friday, April 17, 2015

Friday 4/17

5 Miles in 38 minutes

Very easy running from work. Cracked 1,000 miles on the year with this run. Its not alot to most people but its alot for me. I have only run more than 3,000 miles in a year once, and I am on pace for maore than that! Just got to be smart and stay healthy.

Thursday 4/16

12 Miles in 1 hour and 19 minutes

Progression run, 6 miles easy then 6 miles from 6:27 to 5:47 pace. Felt pretty good today!

Happy 11 months to my Little Love ELIZA.  She is totally pumped about taking this picture!

Wednesday 4/15

AM: 10.5 miles in 72 minutes 

Warmed up 3.1 miles to the Lexington Track including 4 x 100m strides and 4 x 100m accelerations. Then I got in 3 x 1 mile (10k pace) in 5:15, 5:14, 5:13 with 800m steady rest. I felt ok, but still feeling Sundays run, so I kept it to 3 repeats. I really wanted to do 4, but felt that was asking for trouble. ran another 2.9 miles for a warm down.

PM: 5 miles in 38 minutes

Easy running on the bike path before I picked up the little one.

Tuesday 4/14

8.3 Miles in 60 minutes

Easy running in Westford before I picked up the little one. Kept it nice and easy.

Monday 4/13

9.3 Miles in 1 hours and 8 minutes

Exploring the trails of Lexington. Got a bit lost and my run ended up being a bit longer than I intended. Felt a bit heavy and slow, but that was to be expected after Sundays run.

Sunday, April 12, 2015

Sunday 4/12

17.2 miles in 1 hour and 53 minutes

Did a big loop from Great Meadow to the Lexington Bike path and back on the Battle Road trail.  It was a good loop and the legs felt good!

Saturday 4/11

8 miles in 62 minutes

Back in the East Boston Camps. Very easy running before I head off the the L'Heureux wedding. Trails are almost clear!

Friday 4/10

10.2 miles in 74 minutes

Easy running along the Battle Road Trail.

Thursday, April 9, 2015

Thursday 4/9

10.5 miles in 68 minutes

Easy 5 miles followed by 5.5 miles at progression going from 6:21 pace to 5:39 pace. Felt ok, the lower leg issue is still present, but I think I have it under control. Wanted to get closer to 12 miles today, but this is all I had time for.

Wednesday 4/8

9 miles in 62 minutes

Ouch my face! Decided to forgo the scheduled track work out and just hit the trails. The lower leg injury is still there, but felt a bit better today after running late last night. I decided I would just test it out with some trail running and segment chasing and see how it feels. That way there was no pressure to get through a set track workout. The run went well, still some tightness and discomfort, but no worse than it was. Even scored a couple segments.... Missed one cause I stopped to early...stupid me. During part of the run I was getting pelted with ice balls.....that freakin hurt! River was even higher than two days ago and even more trail is under water.

Tuesday, April 7, 2015

Tuesday 4/7

8 miles in 61 minutes

Easy running on the treadmill at home. My right achilles/ankle was bothering me all day, I wasn't even sure I was going to be able to run today. But I thought I would give it a go after the kids went to bed. The run went ok, the area was still tight and sore, but did't get any worse. We will see how it feels tomorrow.

Monday 4/6

8.3 Miles in 60 minutes

Stopped in Concord, MA on my way home from work to check out the conditions in the Great Meadow area. The trails themselves were actually in good shape, just wet and a bit muddy in some spots. The only real issue was that the Concord River is so high that it has breached the trail in a few spots leaving the trail under water. Had a couple of pains in my right achilles/ankle late in the run, followed by more discomfort later once i got home. Iced and hoped its nothing.

Monday, April 6, 2015

Sunday 4/5

16.3 miles in 1 hour and 57 minutes

Easy long run from home. I kept it pretty relaxed and just wanted to try to stay comfortable the whole way. My legs actually felt decent, a bit heavy from the race, but not too bad. Then it was off to Easter!

Saturday 4/4

13.1 miles in 1 hour and 37 minutes

Heather and I went up to Concord NH this morning for the SEA 5k which is part of the CARS series. The course is very flat but has lots of turns (check out the Strava map) and can be windy do to its elevated location above the Merrimack River. Today both Heather and I got to race thanks to Mrs Coach (Deb Walton) offering to watch little Eliza while we raced. The weather forecast for this morning was terrible.  Basically we were expecting a monsoon! The forecast called for rain and heavy winds. But upon arrival there was no rain and it was breezy, but not as bad as expected for sure.

After getting Eliza situated with Deb, Heather and I went out for our warm up.  We ran most of the course as a refresher as we have both run this race multiple times. The wind was present and there were going to be some sections of head wind for sure, but really it wasn't so bad out there for a race. I got in 3 miles of warm up and some strides before getting over to the starting line.

Going into this race I was expecting a pretty fast crowd to show up. Jim Johnson had mentioned it, but he dodged me and went to Todd's Trot instead ;). I was expecting to see Nacho Hernando for sure, but I guess he is injured, although he ran a track meet on Sunday. Despite these top guys missing the field was still strong with Patrick Ard, Kevin Alliette, Tim Cox, Mike Giberti, Eric Williams, Keith Lundquist  and Sam Wood toeing the line. I took my place on the starting line and soon we were off and running!

Off the starting line Eric Williams shot off into the lead and a large group of us tucked in behind him. The pace was decent and I was comfortable letting Eric lead the way. Just before we hit the 1/2 mile Kevin Alliette went by us both with a head of steam and quickly opened up about a 10 meter lead on all of us. Over the next minute or so I picked up the pace just a bit and made my way up behind Kevin. I didn't want to let him get a bigger lead and get to far out in front. I tucked in behind him to stay out of the wind and let him lead the way to the first mile mark in 4:59. Just after the mile you go into the worse part of the course, its basically a square with a bunch of 90 degree turns. Its a pretty good momentum killer. Kevin seemed to let up a bit around the corners and I shot past him and pressed a bit in an effort to get away. I opened up a gap on him and I decided I was going to try to make the move stick and stay away. I wanted to make sure I got away from Kevin earlier than later because he has speed (See Clip)! That kind of talent doesn't go away! I pressed over the next mile as I was feeling good, I also knew that the ever dangerous Patrtick Ard was also lurking back there too! I hit the two mile mark in 10:08 (5:09 2nd mile) and knew I had a decent race going. I couldn't hear anyone behind me, but I knew that they couldn't be too far back. So I kept the pace solid and started thinking bout getting to the finish. The third mile seemed to take forever, but I hit the three mile mark in 15:20 (5:12 3rd mile) and kicked it home for the win in 15:52. Patrick Ard was 2nd in 16:08 and Kevin was third in 16:20. Heather finished her race in 18:28 good for 2nd place behind Christin Doneski (18:05) who is having another strong season!


Overall I was very happy with the race. It was another strong performance and I didn't feel like I was all out or really went to the well on it. I just hope this is another step towards even better results later this year. There is still more work and more miles to get done! I cooled down another 3 miles with Heather, I also got in another 4 miles later on the treadmill in an effort to get the junk out of the legs.

NOTE: had a watch issue so Strava splits are not correct

Friday, April 3, 2015

Friday 4/3

5 miles in 37 minutes

Checking out the conditions in the East Boston Camps. I was pleasantly surprised to find most of the trails very runable.  The trails are about 50% clear and those that have coverage are still in good shape with hard snow pack and ice. Then there are still a couple trails that are still not passable with deep snow and big post holes. Got to try out my new Hoka One One Rapnui Trail shoes today. They were pretty sweet!

Thursday, April 2, 2015

Thursday 4/2

8.1 miles in 57 minutes

It was awesome out there today.....maybe spring really is coming! Got in a nice 8 miles cruising around enjoying the warm and sunny weather. Felt a little tired from the last two days of running.

Wednesday, April 1, 2015

Wednesday 4/1

12 miles in 79 minutes

I strongly dislike April Fools day. Just wanted to get that out there.

Got in a solid progression run this afternoon. The miles and pace came easy and I like that! It means I am getting strong and fit. I didi the first 6 miles easy and then rolled into the progression going from 6:26 to 5:49.

Tuesday 3/31

9.5 miles in 67 minutes

Last day of March!!! Maybe spring will finally show up. Warmed up 2.5 miles down to the Lexington High track, which is now clear of snow, and did 4 x 100m shakeout strides and 4 x 100m accelerations. Then it was 8 x 400m in 3 to 5k pace with 200m rest.  All reps were 72-74 seconds and I was happy with that. Did another 3.5 miles of cool down.

Monday 3/30

8 miles in 61 minutes 

Late night treadmill run at home. Didn't have a chance to get it done during the day, so I was on the treadmill at home after every went to bed. Still feeling a bit tight from the race on Sunday.

Week of 3/23 to 3/29

Monday 3/23: 8 miles in 61 minutes

Back on the treadmill again!

Tuesday 3/24: 8 miles in 60 minutes

I love you treadmill, but I want to be outside again.

Wednesday 3/25: Off

Crazy day at work, decided to bag the run and have a beer with the wife instead.

Thursday 3/26: 12.2 miles in 1 hour and 20 minutes

Very solid progression run. Happy with this one!

Friday 3/27: AM: 4 miles in 32 minutes PM: 8.5 miles in 60 minutes

AM: Easy morning run on the treadmill at home

PM: Bike path running around Lexington, all paths were clear!

Saturday 3/28: 9 miles in 62 minutes

Running around Billerica and then 5 x 20 sec strides and some drills. Don't ever run here in Billerica, the running sucks, the drivers suck, the people suck, there is trash and broken glass everywhere. I can not even explain how much the whole experience just sucked.

Sunday 3/29: 12.6 miles in 83 minutes 

Today I went down to Waltham, MA for the JB Blastoff 5k. I wanted to get in a good effort and hopefully a confidence boosting win. Looking over the times from the past I figured I had a good chance for the win and possibly a decent time on the "flat fast" course. I ran the course as a warm up and noted that the course was not flat, with multiple ups and down, though none significant. There were also a couple of dirt road sections that were torn up pretty good with potholes and mud. Despite this I thought the course could still be fast as there was nothing significant enough to really break the pace.

Once on the starting line I looked around and didn't notice or recognize anyone that I though was a threat. The race went off and one guy shot straight out to the lead and led the way. I stayed back bit with a few other guys and let things string out over the first quarter mile or so. The guy in the lead stayed there and looked pretty smooth, so I decided to move up right behind him and use him to block the head wind we would have for the first mile. The pace was strong and we were hitting just about 5 flat for pace. I'm not sure he knew I was there and I think he thought he had a good lead and was off to the win because every time we passed volunteers and police on the course he was saying "Hello" and "Thanks". I was thinking "this ain't no freaking victory parade" so just before the mile I shot passed him as his pace was slowing a bit and I was feeling good. He seemed a bit surprised when I went past him and he immediately responded by tucking in behind me. We hit the mile in 5:08 and I pressed the pace over the next mile which included a short but steep little hill. I hammered the hill pretty good and opened up a gap on him. I kept the hammer down and hit the 2nd mile in 10:13 (5:05 2nd mile). At this point I thought I had the race in hand, I could no longer hear the guy behind me and I was still hitting the pace pretty strong. The last mile has a slight incline and then slight decline to the finish. I tried to keep the pace strong as I knew I had a good shot at getting under 16 minutes. With just over a quarter mile left I made a 90 degree right hand turn and I took a quick peek back just to make sure I had the race wrapped up......I am glad I did! I noticed that my lead was only about 6-7 seconds and that my competitor was making stealthy approach. At that point I had all the motivation I needed to kick up the pace and finish this thing off. I hit mile three in 15:26 and kicked for home! I got to the finish in 15:47 and got the win by 8 seconds. The last 0.1 was downhill and my pace was well under 5 minutes. My watch read 3.09 miles a the finish, so I think the course was just short of 5k, but my time would still have been under 16 for a full 5k.

After an extended 6.5 mile cool down I checked out the results. It listed second place as 48 year old Rob Bond. After a little research I found out that he is not 48, in fact he is 25, and he is an GBTC athlete who just ran 1:11 at new Bedford. So he is legit, just not a legit 48 years old! Overall it was a good run and I am happy with the results. It was just what I needed right now.

Total Miles: 62.4