Wednesday, September 17, 2014

Week Ending 09-14-14

Ugly end to a promising week.

I ended up pulling/straining my left calf while racing at the USATF NE 10k championships which ended my week on a sour note.

Week - 76
Month - 147
Year - 2694
Life - 125,715

M - 12 miles (my longest single run in a long time) 1:41:03

T - 12 miles (same run a little faster) 1:36:56

W - 12.4 on the Go at lunch
        PM 8 on the Methuen rail trail with Doug in 64:14

Th - 12.4 on the Go at lunch
        PM same rail trail run with Doug in 62:40

F - 330am Industrial park 6 in 49:00
     12.4 at lunch on the Go
     PM Winni 8 with Doug in 58:31

Sat - 2 on my own (1507) into 6.4 with Petey (59:34)
        Later nice relaxing 3 miles out/back in 29:39

Sun - short warmup 2127
          Lone Gull 10k 36:01
          Brutal warm-down in 20:01

Tuesday, September 9, 2014

Pictures from Austria

Some pictures from my trip to Austria for the Masters Mountain running world championships.
Sunrise in Boston

Nearly empty 747

Hotel room view


Course preview with Richard and Francis





sub-peak near the finish of the race

View down into Telfes & Fulpmes

Monday, September 8, 2014


The Masters Mountain running championships

 I wasn't really ready to race but was hoping that my alternative work had kept me fit enough to be competitive at the Masters Mountain champs.  Last year I had finished 11th in the 45-49 and I figured I was in about the same shape.  The field looked to be a lot stronger and they got nearly twice the entrants (900) than last year in the Czech Republic. 

 I got into Austria very late Thursday night and met up with Francis B and Richard.  We headed out on the course on Friday for a nice easy run to get a preview.  We skipped the first 1.5km loop in the town of Telfes and headed up into the mountains.

 The first half of the course was the toughest with some very long steep stretches and a couple of sketchy downhill sections of narrow single-track with lots of roots.  It would be easy to burn out in the first half and not recover for the more run-able second half which had a ton of switchbacks and a much more gentle climb.

 My 5 year age group was the last to leave Telfes as they started groups every 15 minutes.  The women and men 55 and up all had a shorter course that started 5km up the mountain.  I watched the start of the earlier races as I got in a long warm-up (5 miles).  It got a bit warm as the fog broke and skies cleared.

I got a spot on the starting line as most didn't seem intent on being up in front.  We had the largest group with nearly 100 starters.  I found myself in 20th place in the very early going through the town.  Once the climbing began I quickly moved up to the top 15.  After 3km we really started the steep climbing and I moved up as high as 7th place.  The leaders were long gone out of sight.

At 6km we looped around a small lake and I could see the leader exiting the loop as I entered (he was 3 minutes ahead of me half-way through the race).  My nearest competitor was already over a minute ahead of me.  A kilometer later the last guy I passed (Spain) passed me and took off very quickly.  I felt the tempo was as fast as I could handle and focused on maintaining it. 

As we hit the switchbacks the various age groups ahead of us were in sight.  It was kind of fun catching people but at times it was tough getting around groups of runners especially with hikers coming down the Fulmountain.  The switchbacks were a good spot to check out the competition and I could see 9th place close behind me and holding steady.  I was running out of steam over the last couple of K's but didn't want to lose any hard earned places.
 
At each turn I could now see a couple of guys closing and looking up I could see the finish (you could see it for the last 3km of the race and could hear the announcer as well).  I dug in and hit the last very steep pitch and onto the ski bridge for the last 50m grind to the top.

I ended up holding on to 8th place running a 1:10:51 for the 7.3 miles with 3,900' of climb.  I'm pleased with the effort, I gave all I had.  We had a good showing from the USA with a lot of the guys running well.  At the very least everyone had a lot of fun.

Kilometer splits:
2:07 (500m)
3:21
5:42
6:37
7:56
6:34
6:18
12:03 (missed a split so 2kms)
6:57
6:38
3:10 (500m)
3:27 (500m)
 
Full Results:http://www.corsainmontagna.it/wp-content/uploads/2014/09/Classifica-Campionato-Mondiale-gara-lunga-e-corta.pdf
View at the halfway mark

 

Sunday, September 7, 2014

Week Ending 09-04-14


Week Ending 09-07-14

The goal for this week was to recover from the 15k, get my blister to heal, and give my all at the Masters World Mountain running championships.

Week - 70 miles with one race
 
M - 6am Windham rail trail out/back 6 mile, then 50km on the ElliptiGo, and into 4 more run on the rail trail

T - Hottest day of the year!  Lunch Go 12.4 miles, PM River 8m in 64:14

W - 3am Industrial Park 5 in 40:14,  Lunch 12.4m on the Go, PM 7m out/back on the Methuen Rail trail in 55:30.  Overnight flight delayed.

Th - 230am Industrial Park 6 in 48:24 then 6am flight to Innsbruck
      1130pm in Fulmpes Austria 25:55 out/back 3 mile run

F - 11am previewed the course with Francis and Richard 10k in 1:45 with some stops for pics
     PM out back 3 on my own 25:51
 
S - 9am warm-up with Richard, then warm-up on my own total 5 miles. 11.5k mountain race, lift down then a mile back to the hotel

S - 5 miles in Fulmpes/Telfes at 4am.
     5 miles in GVA

Saturday, September 6, 2014

Looking back - Not that long ago

September 1994 -20 years ago: A bunch of nagging injuries (left adductor, ankle, and hamstring) kept my mileage lower than I would have liked I didn’t miss any days and got in 368 miles and four races. I wrapped up my five race trip to Europe with the World Mountain running championships in Berchestgaden Germany. Maybe I trained a bit too much while over there? I had dead-legs at the start of this 8 mile climb and found myself outside of the top 50 at the first kilometer. I slowly moved up and by 3k I was in the top 20. By the end I worked my way up to 15th in 1:03:21, a little over 2 minutes behind the winner. Dan V was our second man in 50th running 1:06:34. The following week I was back on the road running the Millyard 5k. I locked my keys in the car before the race and had to run in my heavy trainers. I ended up running 14:50 for third place. On the 17th I ran the 11 mile leg of the Lake Winnie (Fred Brown) relay. We were crushed by Whirlaway who beat the CMS squad by 15 minutes. I had the 2nd fastest time of the day on my let running 59:10 over the hilly course. The final race of the month was the U-Lowell alumni cross-country race held at Chelmsford High School. I battled with Dave Cremin through miles of 5:00 and 5:04 before Dave buried me on the sand hill. I took second place in the field of 35 running a 15:47.            

 

September 2004 -10 years ago:

I passed 90,000 lifetime miles near the end of the month while getting in 280 miles and racing twice. I only raced twice this month and both were identical 3rd place finishes and both were timed in 17:57. The two cross-country races were the Governor Dummer Invitational (Newbury, MA) which was a fun event with the Winner’s Circle Running Club racing the High School team. Two weeks later I ran in the 3x5k Chamberas XC relay in Greenwich RI.

 

 

Friday, September 5, 2014

Looking back - September (35,30, and 25 years ago)

September 1979 - 35 years ago: I started my sophomore year at Billerica High School with my first season of cross-country. I did some training over the summer (6 miles a day 5 days a week) with the goal of making the varsity squad by the end of the season. I got in 138 miles with 8 days off (mostly weekends) and raced three times. My first XC race was a dual meet at Billerica’s home course against Lawrence. I finished in second place (JV) running 16:29 for the 2.6 mile mostly paved course around the parking lot of the high school. A week later I won my first XC race taking first in a dual meet against Dracut at Dracut with a 14:21 for 2.4 miles. Five days later I was back on my home course this time against Central. I took 1:24 off of my time from two weeks before. I led the JV squad running a 15:05.

September 1984 - 30 years ago: I had a bunch of issues this month with plantar fascia woes and a series of back spasms but managed 374 miles with no days off and one race during my junior XC season at U-Lowell. I kicked off the cross-country season at the Dartmouth invitational (Hanover NH). The Dartmouth duo of Jim Sapienza and Bob Kempainen were expected to go 1-2, but Kempainen must have had a bad day as I snuck in between the two and got one of the two silver bowls that were handed out. Luckily they hadn’t engraved names on it prior to the race! Sapienza ran 28:46 for the 5.8 mile course and I finished 5 seconds behind him. It was a good start (at least for me) of the XC season.

September 1989 - 25 years ago: I covered 378 miles and raced four times during this month. I started the month at the New Haven 20k, it wasn’t the U.S. championships that year but it was still a pretty stacked field (back then the field was 2,000 strong…now more like 7,000). I ran 3 mile splits of 14:36/14:52/15:28/15:08 to record a 1:02:08 or just a couple of ticks under 5-minute-mile pace. I was well out of the money taking 9th place. Top 4: Reifsnyder 59:20, Rex Wilson 59:30, Andy Ronan 59:35, Derek Froude 60:44. A week later I raced out in Amherst MA at the Collegetown 8k which was the USATF (then NEAC) New England championships. It was 95 and very muggy, the course was flat and fast but fast times were not run on this day. Mark Donahue did run a solid 24:12, Zimmerly (24:57) and I were the only other guys under 25 (24:54). It was ugly. The following week I shifted gears to XC and got a win at the Dartmouth invitational. I was 34 slower seconds than I’d run five years before but it was fast enough to hold off GLRR teammate Bob Hodge (29:25 to 29:30). The following week saw 600 gather in Wilton NH for the NEAC 15km championships. Canadian Norm Tinkham won over the hilly course in 45:44. I took fourth in 46:21 (a pr at the time). Paul Gompers and Hodge had a good battle running 46:03 and 46:08 respectively. In a bit of a shocker our GLRR open team beat the CMS boys by 7 minutes (4:04 to 4:11).

Thursday, September 4, 2014

My history at the 15k distance

I’ve run the 15k distance (on the roads) 17 times and had pretty decent luck over the years.  My PR was set back in 1987 at the NEAC 15k (a three loop affair in Worcester MA) with a 46:08 that was good enough for 2nd place .  I don’t count it as a PR but the New Haven 20k had 5k splits and I ran 45:45 in 1992.  I like 15k, it is such a rarely run distance it adds to the allure.

 

Date
Info
Location
St
Time
Pace
PL
Fin
08/02/87
NEAC 15K
Worcester
MA
46:08
4:56.7
2
223
09/24/89
NEAC 15K
Wilton
NH
46:21
4:58.1
4
600
09/23/90
NEAC 15K
Wilton
NH
46:32
4:59.2
5
345
11/17/96
Run Your Turkey Off
Tewksbury
MA
46:36
4:59.7
1
584
11/17/91
Run Your Turkey Off
Tewksbury
MA
46:43
5:00.4
1
345
09/25/88
NEAC 15K
Wilton
NH
46:52
5:01.4
3
800
09/22/91
NEAC 15K
Webster
MA
46:52
5:01.4
2
166
02/01/92
Stew chase
Lynn
MA
46:58
5:02.0
1
407
02/03/01
Stew Chase
Lynn
MA
48:09
5:09.6
2
367
11/15/98
Run Your Turkey Off
Tewksbury
MA
48:14
5:10.2
2
633
02/02/91
Stew chase
Lynn
MA
48:31
5:12.0
1
322
11/12/00
Run Your Turkey Off
Tewksbury
MA
49:29
5:18.2
3
482
11/23/80
Turkey Trot
Lowell
MA
50:53
5:27.2
10
600
02/03/13
Lynn Stew Chase
Lynn
MA
54:13
5:48.7
2
263
04/10/04
Bow Lake
Strafford
NH
56:19
6:02.2
4
118
02/01/09
Stew Chase
Lynn
MA
56:34
6:03.8
22
296
08/31/14
USATF NE 15km
Burlington
VT
56:57
6:06.2
81
420
Certified 15k split
09/07/92
New Haven
New Haven
CT
1:00:53
04:54.1
7
1800
45:45
09/02/91
New Haven
New Haven
CT
1:01:48
04:58.6
8
1811
46:25
09/04/89
New Haven
New Haven
CT
1:02:08
05:00.2
9
2000
46:35