Tuesday, September 25, 2018

Long runs


I don’t do many long runs, since they seem to lead to me getting injured.  In 2015 I decided to test myself over the marathon distance after a number of years without doing one.  I had a lot of fun and got to thinking “how fast can I do a marathon without doing long runs”.  I ran under 3 hours at Manchester in 2016 and ran 2:57 at Baystate last year.  I’m hoping to improve on my time from last year (aiming for 2:55).  This past weekend I previewed the marathon course with a 20 mile run which will probably be my last long run before the marathon.
Last year by this time I’d only run 12 times over 10 miles.  This year I nearly doubled that with 22 runs over 10 miles.  I’m still not doing many truly long runs (20 or more).  I’ve only gotten in 9 runs of 15 or more.  The long trail runs in August (around Mt Rainier) certainly helped with mental preparation if nothing else.

Run's over 10 miles this year                                                                
No.       Date      Dist       Time     Pace     Location
1          2-Feb    12         1:35:10 7:56      Minuteman and narrow gauge       
2          3-Feb    14         2:04:07 8:52      Cranberry bog 7 x2, One w D-la, one w D-la & Petey
3          6-Feb    15         1:56:45 7:47      3x Industrial park 5 (Right before surgery)
4          10-Feb   11         1:29:49 8:10      3xfudge with Dave La      
5          11-Feb   14         1:41:43 7:16      Harborside Half-marathon course plus        
6          19-Feb   13         1:39:58 7:41      Harborside Half-marathon course plus, with MQ, Jim P, Nakri
7          25-Feb   13         1:49:43 8:26      Freeman rail trail (7 in 755s, 6 in 900s), Alone for 7 then w Petey & D-la
8          11-Mar   20         2:46:20 8:19      3xCranberry bog with D-la 9:01s loop 1, 8:17s loop 2, 7:30's last
9          14-Mar   12         1:33:47 7:49      2x Ind pk 6 very slick from yesterday         
10         27-Mar   15         1:51:36 7:26      Z-hills loops       
11         16-May  16         1:51:20 6:58      Windham rail trail 4 wup, 8 @ 635s, 4 wdwn (2736)
12         18-May  12         1:34:43 7:54      Newfields rail trail with Albee & Brandon Newbould   
13         28-May  20         2:42:02 8:06      Narrow, Bedford, Reformatory, and Freeman
14         7-Aug    35         9:07:37 15:39    Wonderland - Longmire to Mowich 
15         8-Aug    25         7:15:49 17:26    Wonderland - Mowich to White River          
16         9-Aug    19         4:39:35 14:43    Wonderland - White River to Box Canyon    
17         10-Aug  13         2:17:40 10:35    Wonderland - Box Canyon to Longmire       
18         4-Sep    12         1:29:30 7:28      5 warm-up, 8x250, 5 warm-down, Freeman trail       
19         11-Sep  12         1:27:55 7:20      Ghost train and Clipper city          
20         12-Sep  12         1:35:14 7:56      With Al on the Newfields rail trail   
21         13-Sep  16         1:54:37 7:10      Workout on the rail trail 8@635s  
22         23-Sep  20         2:27:04 7:21      Group run, preview of Baystate course (plus add on) 

Sunday, September 23, 2018

Week Ending 09/23/18


Week Ending 09/23/18
I’m trying to prepare for the Baystate Marathon (10/21) so my focus this week was getting a long run done on the course.  I did a short mid-week workout and an XC race on Saturday.  All in all a very satisfying week.

Week = 84
Month = 269
Year = 3093
Life = 141,310

M – 5am Cemetery 6 in 756s
        3pm Salem Rail trail 4 in 738s

T – 5am Cemetery 6 in 759s
      Noon Chelmsford Rail trail 8 in 715s

W – 630am Windham rail trail 6 in 732s
        11am workout on Chelmsford rail trail 4xtownline sprint total 8 miles in 745s

Th – 5am Cemetery 6 in 803s
        1130am Lunch run out/back 4 in 721s

F – 5am Methuen Rail Trail 6 in 752s

Sat – Derryfield Park XC race, 3 warm-up, 1m in flats, 3m race, 3m warm-down

Sun – Baystate Marathon course preview, 20 miles in 7:21s



Saturday, September 22, 2018

Derryfield XC


Derryfield XC: I’d run the course hard only once before (1989) when Pinkerton Coach Mike Clark invited me to come run with his team who were preparing for a big meet at Derryfield.  My vague memory was that I was going to pace the team through half of the course then run on my own.  According to my training log we “ran through and opening mile of 5:30 and stayed together through 1.5 before I picked it up, hitting 2 miles in 10:55 and finishing the course in 16:26”.  My days of racing a 16 something 5k are behind me…never mind doing it as a tempo run!  Since the late 1980’s I’d only been back to Derryfield twice, both times were very enjoyable “scouting runs” to check out the course.  Now I was back to race!  It wouldn’t be fast and it wouldn’t be pretty but I’d give all I’ve got.

I met up with Jim Pawlicki (CMS) and Shawn Conway (GLRR) and we carpooled to Manchester.  This was an early race, we saw a really nice sunrise on the drive.  It was 70 degrees and humid when we got to Derryfield.  We got our numbers hit the appropriate porta-johns and got ready to warm-up.


The course was in good shape, just a couple of wet spots that could (mostly) be avoided.  I brought Inov-8 trail shoes but probably could have used road flats.  This course is tough!  We barely broke 10 minute pace on the warm-up!




Only had time for a quick change into race gear and a trot to the line (arrived with 3 minutes to spare).  Nice to see that about 120 were lined up ready to take on this course.  John Mortimer gave the command and off we went.

The uphill start was tough and I was not feeling great.  Jim gapped me right away and at the half-mile I counted 15 guys in front of me.  People tend to go out quickly in XC so I wasn't too worried, but Jim was already pulling away.  I hit the mile in 6:10 and was starting to pass guys.  I caught Brett Rickenbach near the top of the climb and we ran back and forth through 2 miles.  I got a couple of more guys (all four of the young Nashua kids who had gone out VERY hard) and tried to work the long downhill from 2 - 2.7 miles.  I could see Jim up ahead as he passed Mark Laprade (I'd raced Mark quite a few times this year in the CAR series...he was 6 days removed from a 3:00 at the Berlin Marathon!).  I had nothing left over the last 1/4 mile as I lost to a couple of kickers (DJ Ayotte flew by before the final turn and one of the Nashua kids had something left in the final straight).  I can't complain with a top 10 finish and first in the 50+.

We quickly changed and headed back out on the course for a warm-down which included a bonus visit to the base of the McIntyre ski area...which added some vertical!







Results


Friday, September 21, 2018

Possible USATF NE iron runners


With 5 of the 7 USATF NE grand prix races completed there are 77 runners who could reach “Ironrunner” status by finishing the 10k (Lone Gull) and marathon (Baystate).  I’ve sorted everyone below based on total time.  Scott Mindel (CMS) is the fastest averaging 5:17 per mile for the 40.5 miles raced so far.  Christin Doneski (WRT) is leading the way for the women averaging 6:21 per mile.

Rank
Name
S
Age
Club
Total time
No. raced
Dist
Pace
Sp
Half
15km
5m
10m
5k
1
Scott Mindel
M
31
CMS
3:33:45
5
40.5
0:05:17

1:08:29
0:49:08
0:25:54
0:54:44
0:15:30
2
Jason Reilly
M
35
BAA
3:47:24
5
40.5
0:05:37

1:14:42
0:52:50
0:27:13
0:56:14
0:16:25
3
Derik Noland
M
23
WRT
3:49:00
5
40.5
0:05:39

1:13:44
0:52:41
0:27:08
0:59:39
0:15:48
4
Alan Bernier
M
43
CMS
3:56:17
5
40.5
0:05:50

1:16:20
0:54:05
0:27:58
1:01:11
0:16:43
5
David Perloff
M
24
GLRR
3:57:47
5
40.5
0:05:52

1:18:04
0:55:27
0:28:13
0:59:18
0:16:45
6
David Dechellis
M
43
WRT
3:59:07
5
40.5
0:05:54

1:20:54
0:54:32
0:27:40
0:59:14
0:16:47
7
Arthur Besse
M
45
CMS
4:03:54
5
40.5
0:06:01

1:20:10
0:57:27
0:28:18
1:00:05
0:17:54
8
Paulo Amaral
M
37
SRR
4:04:06
5
40.5
0:06:02

1:18:20
0:56:02
0:30:00
1:02:03
0:17:41
9
Michael Luebeck
M
32
GLRR
4:05:15
5
40.5
0:06:03

1:22:37
0:56:23
0:28:43
1:00:16
0:17:16
10
Dave Dunham
M
54
CMS
4:06:18
5
40.5
0:06:05

1:21:07
0:56:22
0:30:09
1:01:04
0:17:36
11
Kevin Alliette
M
36
WRT
4:07:03
5
40.5
0:06:06

1:20:12
0:55:57
0:30:12
1:03:39
0:17:03
12
Bradford Klinedinst
M
41
WRT
4:12:07
5
40.5
0:06:14

1:25:09
0:56:31
0:30:18
1:02:24
0:17:45
13
James Pawlicki
M
43
CMS
4:12:23
5
40.5
0:06:14

1:22:12
0:56:38
0:30:47
1:04:29
0:18:17
14
Terry Mcnatt
M
53
CSU
4:14:35
5
40.5
0:06:17

1:22:18
0:58:23
0:30:52
1:04:45
0:18:17
15
Christin Doneski
F
47
WRT
4:16:52
5
40.5
0:06:21

1:24:43
0:58:31
0:30:12
1:04:32
0:18:54
16
Brandyn Naro
M
31
GCS
4:18:07
5
40.5
0:06:22

1:15:22
0:52:55
0:28:00
1:01:29
0:40:21
17
EJ Hrynowski
M
55
GLRR
4:18:34
5
40.5
0:06:23

1:25:08
0:58:46
0:30:49
1:05:16
0:18:35
18
Brian Allen
M
46
WRT
4:20:02
5
40.5
0:06:25

1:28:14
0:58:37
0:29:52
1:05:41
0:17:38
19
David Lapierre
M
54
CMS
4:25:50
5
40.5
0:06:34

1:29:23
1:02:24
0:31:23
1:04:29
0:18:11
20
Amy Bernard
F
40
WRT
4:26:36
5
40.5
0:06:35

1:25:59
1:00:56
0:32:02
1:08:32
0:19:07
21
Caroline Turner
F
22
GBTC
4:27:28
5
40.5
0:06:36

1:28:23
1:02:37
0:32:27
1:04:53
0:19:08
22
Nakri Dao
M
45
CMS
4:28:27
5
40.5
0:06:38

1:28:38
1:00:53
0:32:06
1:06:39
0:20:11
23
Lindsay Close
F
36
Runner's Alley
4:30:28
5
40.5
0:06:41

1:28:06
1:00:56
0:32:58
1:09:06
0:19:22
24
Philip Savoy
M
55
CMS
4:31:27
5
40.5
0:06:42

1:27:38
1:00:29
0:33:08
1:10:58
0:19:14
25
Leslie O'Dell
F
41
CMS
4:31:43
5
40.5
0:06:43

1:28:45
1:02:34
0:32:53
1:07:59
0:19:32
26
Paul Hammond
M
58
WRT
4:35:14
5
40.5
0:06:48

1:32:17
1:02:52
0:31:54
1:08:59
0:19:12
27
Ken Goodin
M
63
GLRR
4:38:03
5
40.5
0:06:52

1:32:23
1:03:50
0:32:57
1:08:54
0:19:59
28
Dennis Floyd
M
41
CMS
4:39:13
5
40.5
0:06:54

1:34:20
1:03:25
0:32:46
1:09:29
0:19:13
29
Jack Wozek
M
43
HHS
4:40:42
5
40.5
0:06:56

1:29:09
1:08:04
0:33:26
1:11:01
0:19:02
30
Paul Donovan
M
52
GCS
4:45:36
5
40.5
0:07:03

1:37:07
1:05:15
0:33:37
1:10:17
0:19:20
31
William Pine
M
66
CSU
4:50:50
5
40.5
0:07:11

1:35:13
1:06:06
0:33:56
1:14:31
0:21:04
32
Robert Day
M
58
GLRR
4:51:09
5
40.5
0:07:11

1:35:34
1:06:54
0:34:34
1:13:52
0:20:15
33
Carlos Rivera
M
43
GSH
4:52:06
5
40.5
0:07:13

1:51:06
1:04:30
0:32:21
1:06:05
0:18:04
34
Karen Mcgahie
F
55
CMS
4:59:54
5
40.5
0:07:24

1:39:24
1:08:22
0:36:02
1:14:02
0:22:04
35
Sarah Poplawski
F
40
SRR
5:02:39
5
40.5
0:07:28

1:38:02
1:08:17
0:37:29
1:16:53
0:21:58
36
Chip Mann
M
65
GLRR
5:02:50
5
40.5
0:07:29

1:37:04
1:08:38
0:37:47
1:16:30
0:22:51
37
Lisa Zappala
F
57
WRT
5:03:10
5
40.5
0:07:29

1:39:58
1:10:17
0:36:15
1:15:05
0:21:35
38
Barbara Mcmanus
F
50
CMS
5:07:59
5
40.5
0:07:36

1:38:50
1:09:12
0:38:10
1:19:18
0:22:29
39
Jeff Maistrosky
M
37
GLRR
5:12:09
5
40.5
0:07:42

1:50:11
1:10:34
0:34:48
1:15:57
0:20:39
40
Erik Dodge
M
47
GLRR
5:20:05
5
40.5
0:07:54

1:45:45
1:12:48
0:38:05
1:20:26
0:23:01
41
Carrie-Anne Dedeo
F
40
SRR
5:20:44
5
40.5
0:07:55

1:44:02
1:12:28
0:38:22
1:24:28
0:21:24
42
Chris Basha
M
47
GLRR
5:21:22
5
40.5
0:07:56

1:44:24
1:11:50
0:40:15
1:23:42
0:21:11
43
John Hackney
M
72
GMAA
5:22:57
5
40.5
0:07:58

1:46:03
1:14:34
0:37:57
1:21:24
0:22:59
44
Michael Quinn
M
54
SRR
5:26:48
5
40.5
0:08:04

1:53:45
1:13:32
0:36:05
1:20:59
0:22:27
45
Amanda Mccann
F
44
GCS
5:27:11
5
40.5
0:08:05

1:39:01
1:09:59
0:36:45
1:21:42
0:39:44
46
Laura Hast
F
58
CMS
5:30:58
5
40.5
0:08:10

1:47:24
1:15:26
0:39:26
1:24:38
0:24:04
47
Joanne Hill
F
53
LAC
5:32:11
5
40.5
0:08:12

1:49:11
1:14:41
0:40:03
1:24:35
0:23:41
48
Debra Johnson
F
59
WRT
5:32:54
5
40.5
0:08:13

1:49:18
1:15:43
0:39:49
1:23:38
0:24:26
49
Suzanne Barker
F
47
GCS
5:34:00
5
40.5
0:08:15

1:55:49
1:20:51
0:37:38
1:17:28
0:22:14
50
Julie Haynes
F
59
WRT
5:34:12
5
40.5
0:08:15

1:52:58
1:19:29
0:38:57
1:20:23
0:22:25
51
Sean Patten
M
49
Unattached
5:40:25
5
40.5
0:08:24

1:57:03
1:18:35
0:40:45
1:21:29
0:22:33
52
Stephen Viegas
M
69
NE 65+
5:57:14
5
40.5
0:08:49

1:54:37
1:19:13
0:42:38
1:35:46
0:25:00
53
Lindsey Hire
F
27
GLRR
5:59:53
5
40.5
0:08:53

2:00:09
1:21:01
0:42:34
1:30:16
0:25:53
54
Nancy Dorn
F
59
GLRR
6:01:13
5
40.5
0:08:55

2:01:19
1:21:29
0:42:41
1:30:06
0:25:38
55
Adriana Tyers
F
51
GCS
6:04:57
5
40.5
0:09:01

2:00:58
1:23:50
0:42:45
1:32:16
0:25:08
56
Michael Triber
M
50
TVFR
6:08:42
5
40.5
0:09:06

1:57:47
1:21:42
0:48:28
1:32:28
0:28:17
57
Lincoln Merrihew
M
56
TVFR
6:08:59
5
40.5
0:09:07

2:04:19
1:23:55
0:42:59
1:32:24
0:25:22
58
Lori Vance
F
31
GCS
6:10:18
5
40.5
0:09:09

2:01:18
1:20:16
0:46:11
1:38:54
0:23:39
59
Mary Sharkey
F
68
CMS
6:12:13
5
40.5
0:09:11

2:03:52
1:27:20
0:43:48
1:32:02
0:25:11
60
Melanie Hire
F
56
GLRR
6:23:13
5
40.5
0:09:28

2:10:43
1:29:17
0:44:16
1:32:25
0:26:32
61
Richard Paulsen
M
74
NE 65+
6:28:48
5
40.5
0:09:36

2:10:11
1:28:39
0:45:14
1:37:03
0:27:41
62
Allie Vered
F
46
NSS
6:48:43
5
40.5
0:10:06

2:15:11
1:33:37
0:48:36
1:44:16
0:27:03
63
Carly Matthews
F
29
GCS
6:51:09
5
40.5
0:10:09

2:14:43
1:25:38
0:49:32
1:48:03
0:33:13
64
Susan Broadwater
F
57
GLRR
6:54:59
5
40.5
0:10:15

2:14:11
1:31:56
0:52:41
1:47:18
0:28:53
65
Denise Piekos
F
65
GLRR
7:04:37
5
40.5
0:10:29

2:19:20
1:39:39
0:49:04
1:46:32
0:30:02
66
Lisa Dibella
F
58
Wicked RC
7:06:00
5
40.5
0:10:31

2:14:55
1:37:22
0:53:12
1:50:25
0:30:06
67
Krissy Kozlosky
F
43
Wicked RC
7:07:01
5
40.5
0:10:33

2:14:23
1:34:46
0:55:13
1:51:58
0:30:41
68
Barbara Grandberg
F
67
SRR
7:11:42
5
40.5
0:10:40

2:24:08
1:37:10
0:53:23
1:45:50
0:31:11
69
Tobey Hartman
F
60
GLRR
7:19:45
5
40.5
0:10:51

2:18:55
1:37:57
0:54:52
1:56:07
0:31:54
70
Cheryl Welsh
F
60
NSS
7:34:45
5
40.5
0:11:14

2:23:25
1:36:25
1:02:44
1:59:35
0:32:36
71
Kerri Haskins
F
47
GLRR
7:45:46
5
40.5
0:11:30

2:29:02
1:50:15
0:58:44
1:55:36
0:32:09
72
Hank Lopez
M
57
SIX03
7:48:23
5
40.5
0:11:34

2:38:25
1:47:16
1:00:50
1:50:14
0:31:38
73
Henry Leong
M
50
CSU
7:50:51
5
40.5
0:11:38

2:35:04
1:42:44
0:56:15
2:01:09
0:35:39
74
Elizabeth Torto
F
41
Wicked RC
7:52:26
5
40.5
0:11:40

2:26:31
1:45:28
0:58:27
2:05:10
0:36:50
75
Adam Gerhard
M
41
GCS
8:16:01
5
40.5
0:12:15

2:43:16
1:54:57
0:58:52
2:04:57
0:33:59
76
Christopher Schaffner
M
54
GLRR
8:16:47
5
40.5
0:12:16

2:38:10
1:49:48
1:00:14
2:12:55
0:35:40
77
Annette Casco
F
55
GLRR
8:28:37
5
40.5
0:12:34

3:02:23
1:47:25
0:59:51
2:04:05
0:34:53