Monday, August 31, 2015
State high points visited
With the trip to Wheeler peak NM this weekend, Eric Morse and I are getting closer to reaching each of the state high points.
Sunday, August 30, 2015
Weekly Mileage
Week Ending 08-30-15
Started and ended the week at pretty high altitude and
felt pretty tired in-between.
Week – 80
Month – 334Year – 2163
Life – 129,251
M – 430am 4m out/back in Leadville with KT 39:11
730 PM Industrial Park 4 in 29:38
T – Lunch 7 80’s and humid 52:23
PM Dan’s woods 6 in 51:03
W – Lunch 7 80’s and humid 52:33
PM 3.3 alone, then 1m basin loop into 3.7 with Dan
and Kutyah
Th – 4am Industrial Park 4 in 31:33
Lunch 7 80 but dry and breezy 46:38!F - 3 @ Morse's at 2:45 am
5 in ALB at noon
5 in Taos NM at 4pm
Sat - Wheeler Peak! 14 miles from 9,000' to 13,200' in 4:15
Afternoon 3+ @ 8:40 pace in ABQ
Sun - 330am 3 miles in ABQ before flying home
Saturday, August 29, 2015
USATFNE 20k history
The 20k distance (12.4 miles) is one of the rarely
contested distances in the history of the USATF road running grand prix. This
year will be only the seventh time the distance was included in the 7 race
series which has been held since 1985. In 1985 two 20k’s were run with one
designated as the “Men’s masters championship” and the other being the overall
championship held in Charlton and Springfield MA respectively. I could not
locate results from 1985. In 1987 the race was held in Marshfield over a hilly
double-loop course. In 1992 Pittsfield hosted the championships and in 2000,
2002, and 2003 the Bedford Lions (Bedford NH) held the last three 20k’s.
CMS was the team
Friday, August 28, 2015
Looking back - August long gone by
25 Years Ago: August 1990 – I raced four
times over this month and ran 448 miles. With a fall marathon looming large
training was the focus rather than racing, but that didn’t keep me from doing a
few. I started the month with a visit to Cawley Stadium in Lowell, for the GLRR
2 mile track series. I was looking for a fast time and would find plenty of
company on this night. Eric Beauchesne took it out in a too fast 400 of 63. I
rolled along hitting 800 splits of 213/215/216/213 to take the win in 8:57.
Dave Cremin took second in 9:02 and series record holder (8:52) Bob Hodge ran
9:03.
Ten days later I took on the tough course at the
Londonderry Old home day 5k. The first mile followed the (downhill) route of
the millennium mile, unfortunately the last mile was back UP the same hill. I
ran alone from start to finish on a muggy 80 degree day. Splits of 4:37, 4:43,
and 4:58 brought me home in 14:47. That was good enough for a 47 second victory
and also got me the still standing course record (and taking home the clock
pictured on the right).
Four days later I was back at Cawley stadium for the
series finale which was traditionally a mile race. I led for the first 400 and
then retook the lead at 800 on a perfect night for racing. Splits of
62/64/64/63 got me another win in 4:14. Four days later I closed out the month
with the USATF (then NEAC) 5k road championships in Greenwhich RI. Tom Anderson
(CMS) took it out hard for the first mile, and I hung in the chase pack. GLRR
teammate Rachid Tbahi and I went with Eric Morse (CMS) with ½ mile to go. Morse
took the win in 14:24, I got second (14:26) and Rachid took 3rd
helping GLRR to a rare victory over CMS.
20 Years Ago: August 1995 – I raced four times over this month and got in 413 miles. Training was focused toward the Mountain running world championships and a fall marathon. I started the month with the Yankee Homecoming 10 mile which served as the USTF NE championship. I did not feel good at all during the race and had a lackluster 5th place finish in 51:26. Nine days later I went up to Manchester NH in search of a little cash. The Healthsource Corporate 5k road race had decent money for anyone who broke 15 minutes ($250), so a bunch of people went looking to just sneak under the wire and take home some cash. I ran most of the race in a pack with Rusty Snow, Craig Fram, Dan Verrington, and recent Londonderry High School Graduate John Mortimer. We all snuck in under the required time taking 5th through 9th place in a field of over 3,000. Bill Rodgers was top master in 15:50.
1 14:18 BRADFORD SCHLAPAK 28 BRIGHTON,
MA
2 14:39 BOUAZZA ABIDI 24 M NEW
PALTZ, NY 3 14:47 RACHID TBAHI 30 M BRIGHTON, MA
4 14:51 SAMUEL WILBUR 22 M LINCOLN, ME
5 14:55 RUSTY SNOW 25 M WATERTOWN, MA
6 14:56 DAVE DUNHAM 31 M BRADFORD, MA
7 14:57 JOHN MORTIMER 19 M LONDONDERRY, NH
8 14:57 CRAIG FRAM 36 M HAMPSTEAD, NH
9 14:59 DANIEL VERRINGTON 33 M BRADFORD, MA
10 15:01 JAMIE LACHANCE 24 M SANFORD, ME
11 15:08 GARY GARDNER 24 M KEENE, NH
12 15:18 DEAN KIMBALL 37 M CANDIA, NH
13 15:21 SCOTT CLARK 29 M GILMANTON, NH
14 15:22 AL BERNIER 21 M DURHAM, NH
15 15:25 EDWARD SHEEHAN 38 M SOMERVILLE, MA
16 15:33 BYRNE DECKER 28 M LONDONDERRY, NH
17 15:35 JUSTIN FREEMAN 18 M FRANKLIN, NH
18 15:37 ERIC BEAUCHESNE 25 M CHELMSFORD, MA
19 15:39 SAM HARRIS 19 M ASHLAND, NH
20 15:44 MIKE O'BRIEN 29 M DURHAM, NH
21 15:47 KEITH KELLY 32 M MANCHESTER, NH
22 15:50 BILL RODGERS 46 M SHERBORN , MA
23 15:52 ROD VIENS 27 M CLAREMONT, NH
Two weeks later I was off to Europe for a short trip to Italy for the Challenge Stellina mountain race. I never felt great during the 9.5 mile race (with 5,000’ of climb) and bonked badly around the 1 hour mark. I held on running a decent 1:25 for 10th place.
The following weekend I switched gears and did a 10k road
race in Exeter. Jimmy Fallon took it out hard and Dan Verrington and I kept him
close. Dan made his move at 4.5 and I thought he had me, but I rallied in the
last mile and took the win in 30:28 taking home $300 in the process. Dan took
second in 30:49.
15 Years Ago: August 2000 – I raced four times while amassing 480 miles during the month. The 480 miles marks the most I’ve ever run in any August. Weeks of 131 and 121 while in Europe helped with that total. My goal was a few marathons and beyond in the fall, so heavy mileage was important, although it didn’t have a major impact on my racing. I started off the month at the Newburyport Yankee Homecoming 10 mile taking 2nd place in 51:34.
The 42st ANNUAL YANKEE HOMECOMING 10 MILE
======================= ===== ===1 51:21 5:09 MICHAEL SLINSKY 31 M CHELSEA NY SAUCOUNY
2 51:34 5:10 DAVE DUNHAM 36 M BRADFORD MA CMS
3 51:39 5:10 NELSON ROCHA 31 M DANBURY CT
4 52:04 5:13 DANIEL VERRINGTON 38 M BRADFORD MA CMS
5 52:17 5:14 ERIC BEAUCHESNE 30 M CHELMSFORD MA GLRR
9 53:16* 5:20 LARRY SAYERS 40 M BELLOWS FALLS VT CMS
10 53:19 5:20 JOHN AYERS 34 M BEVERLY MA NSS
13 53:40 5:22 JONATHAN CORSO 31 M HAVERHILL MA WHIRL
14 54:14* 5:26 DOUG MARTYN 40 M NO ANDOVER MA WHIRL
16 54:24* 5:27 PATRICK MOULTON 18 M PELHAM NH
18 54:39 5:28 JOE SHAIRS 32 M PEABODY MA NSS
19 54:57* 5:30 LOU RISTAINO 41 M EAST BOSTON MA WHIRL
28 57:19* 5:44 LAURENCE OLSEN 53 M MILFORD MA TVF
32 57:41 5:47 PATRICK RICH 23 M SO HAMILTON MA WC
37 58:49 5:53 JOHN GILLIS 36 M MANCHESTER MA NSS
44 59:14 5:56 SUSANNAH LANDRETH 32 F NEWBURYPORT MA CMS
Twelve days later I had a solid run at the Bridge of Flowers 10k. The time wasn’t great (32:26) but there is a nearly mile long hill in the race. I went out conservatively in 9th place at the mile then worked my way up to 5th place by the top of the hill. I held on to 5th place trailing only Non-New England runners and as such was the USATF New England Champion.
THE BRIDGE OF FLOWERS CLASSIC
========== ======= =====
1 PAUL MWANGI 33 M OSSINING NY 30:58 4:59
2 PAUL MBUGUA 38 M FARMINGTON NM 31:02* 5:00
3 MALCOLM CAMPBELL 29 M MARIETTA GA 31:48 5:07
4 MICHAEL CHETTLE 23 M HOBART, TASMANIA 32:13 5:12
5 DAVE DUNHAM 36 M BRADFORD MA 32:27 5:14 CMS
6 SANDU REBENCIVC 31 M W SPRINGFIELD MA 32:50 5:17 GSH
7 DAN VERRINGTON 38 M BRADFORD MA 32:57 5:19 CMS
8 NELSON ROCHA 31 M DANBURY CT 33:13 5:21
9 ERIC LAVIGNE 24 M ASHLAND MA 33:50 5:27 GLRR
10 LARRY SAYERS 40 M BELLOWS FALLS VT 33:52 5:28 CMS
13 GARY GARDNER 29 M ELMONT NY 422 CMS 34:46 5:36 CMS
14 MATT KOCYBA 26 M BIDGEFIELD CT 421 CMS 34:52 5:37 CMS
16 KEVIN BECK 30 M CONCORD NH 420 CMS 34:59 5:38 CMS
18 CARLOS RIVERA 26 M SPRINGFIELD MA 370 GSH 35:22 5:42 GSH
23 DENNIS FLOYD 23 M LYNN MA 577 GBTC 36:11 5:50 GBTC
25 ROBERT CHASEN 45 M SO WEYMOUTH MA 685 TVF 36:16 5:51 TVF
27 STEPHEN PETERSON 34 M CHELMSFORD MA 433 CMS 36:23 5:52 CMS
28 LAURENCE OLSEN 53 M MILFORD MA 361 TVF 36:27* 5:52 TVF
29 KEVIN MCCUSKER 43 M ASHBY MA 117 NMC 36:32 5:53 NMC
31 PAUL FRATINI 35 M LUDLOW MA 636 GSH 36:42 5:55 GSH
The following week I was back in Susa Italy for the Challenge Stellina, a 9.5 mile mountain race on the slopes of Monta Rosa. I had a reasonably good race taking 9th place in 1:23:30 and picking up $100 (200,000 lire). I trained pretty hard that week and into the following week as teammates Paul Low and Dan Verrington joined in for three runs a day nearly every day. Between runs we’d eat, nap, and play cards. Despite the hard training I still managed a good run in Austria at the Kitzbuhel mountain race (8 miles with 4,000’ of climb). I took 3rd place in 1:00:28 and won $250 for the effort. The final 400 meters was brutal with each 100 meters tougher than the last. My final 100 took 45 seconds.
Thursday, August 27, 2015
Leadville 100 mile
I went out to Leadville to crew for CMS teammate Kevin Tilton. Here are some pictures from the trip.
Wednesday, August 26, 2015
All-Terrain Series update
I've updated the All-Terrain series standings. One race to go!
All age groups have been settled except for M40
60 Richard Paulsen NE65+
50 Dan Verrington CMS40 Ethan Nedeau aR and Todd Callaghan CMS – 5.6 points between them with one race to go
60 Diane Levesque aR
50 Jennifer Rappaport SRR40 Freddi Pare TG
Overall Women
1 Kasie Enman GMAA2 Leslie O’Dell CMS
All of these are in the hunt for 3rd,
4th and 5th place
Freddi Pare TGAmanda Wright Sisu
Jennifer Brooks CMS
Jennifer Rappaport SRR
Overall Men
All of these could potentially win
Scott Leslie CMS
Ryan Carrara NBB
Chris Mahoney CMS
Ethan Nedeau aR
In addition these two could finish anywhere from 2nd to 5th
Alex Hall WRT
Todd Callaghan CMS
Link to complete results:
https://drive.google.com/file/d/0B6r9lbzSchypSUZEMkE4VUZBRUU/view?usp=sharing
Tuesday, August 25, 2015
USATF NE 20k championships course preview
Seasons 20k preview –
With a half-day on Friday and nothing exciting planned I figured the time was
right for a trip to Acton/Littleton to take a look at the 20k (12.4m) course
that will be used for the USATF New England championships on Sept 6. The race will also serve as the final event
in the All-Terrain Runner series. I like
to see a course if possible prior to racing it and actually getting out and
running it is best to get a feel for the course.
It was already pretty hot and humid when I got to Nagog Park
at 10:30 am. I haven’t done many runs
over 10 miles this year so a 13 mile single run would be long one. I jogged over to the approximate start
location and headed out with a goal of running easy, hopefully under 8:00
pace. In my mind I’d broken the course
into three four mile segments, although after running it breaking it into four
5k segments makes more sense.
Don’t be fooled by the first mile on busy Route 2A/119,
Sunday, August 23, 2015
Week Ending 08-33-2015
An interesting 80 mile week with some high altitude running in and around Leadville.
Week - 80
Month - 254
Year - 2,083
Life - 123,171
M - Lunch 7 54:56, hot and humid 90s
PM Rail Trail 6 out/back 47:20
T - Lunch 7 52:23, 90's humid
PM Rail trail 6 out/back 45:38
W - Lunch 7 51:32, 85 very humid
PM Rail trail 2 alone and 4 more with KT 50:15 88 and humid
Th - 245am Industrial park 4 32:17 humid 70's
PM 6 with KT and 2 alone at 10,000' on the Colorado Trail at Tennessee Pass 76:22
F -Sunrise on the Mineral Belt paved trail in Leadville with KT 45 degrees and sunny 5 in 44:49
2pm 5m out/back from house on the 10th mtn road 10,000' 44:04
Sat - 730am 3m out/back from Pipeline before KT showed up 25:52
1030am 3m out/back at Winfield Ghost Town 25:52
3pm 3m out/back tired and hot 27:41
Sun - 730am 10m out/back on Wurts Ditch road from 10,000 to 10,700' felt great on the return 88:16
Week - 80
Month - 254
Year - 2,083
Life - 123,171
M - Lunch 7 54:56, hot and humid 90s
PM Rail Trail 6 out/back 47:20
T - Lunch 7 52:23, 90's humid
PM Rail trail 6 out/back 45:38
W - Lunch 7 51:32, 85 very humid
PM Rail trail 2 alone and 4 more with KT 50:15 88 and humid
Th - 245am Industrial park 4 32:17 humid 70's
PM 6 with KT and 2 alone at 10,000' on the Colorado Trail at Tennessee Pass 76:22
F -Sunrise on the Mineral Belt paved trail in Leadville with KT 45 degrees and sunny 5 in 44:49
2pm 5m out/back from house on the 10th mtn road 10,000' 44:04
Sat - 730am 3m out/back from Pipeline before KT showed up 25:52
1030am 3m out/back at Winfield Ghost Town 25:52
3pm 3m out/back tired and hot 27:41
Sun - 730am 10m out/back on Wurts Ditch road from 10,000 to 10,700' felt great on the return 88:16
 |
| First run of the trip at 10,000+ feet |
Friday, August 21, 2015
Long runs
With my mileage capped at 80 and my predilection for doing
double’s on most days, I haven’t had the opportunity to do many “long” runs.
Luckily I’m not preparing for any race longer than 20k so it hasn’t been a major
issue. Mostly I’m just happy to be able to get out and run. I was a little
surprised to find that I’ve only done 19 runs of 10 or more miles this entire
year. Two of those were races (sort of). Here are my 2015 long runs so
far:
Date Location Dist Time
Pace With who?
2/22/2015 Jones 10m 10
1:04:19 6:26 Many
4/26/2015 Petey's 11 1:34:26
8:35 Pete, D'la, Spence
4/27/2015 Methuen Rail 10 1:11:24
7:08 Alone
5/2/2015 Hamilton tr 12
1:42:28 8:32 Dan & Jim P
5/7/2015 Methuen Rail 10 1:07:39
6:46 Alone
5/8/2015 River - marking 10 1:59:32
11:57 5 alone 5 w Petey
5/9/2015 River - early 10
1:20:52 8:05 D'la, Dan, Spence
5/10/2015 Methuen Rail 10 1:20:57
8:06 Dan
5/17/2015 Petey's 11 1:38:01
8:55 Alone and w Petey/D'la
5/24/2015 Burlington 26.2
3:09:14 7:13 Many
5/31/2015 Georgetown Rail
12 1:46:37 8:53 Dan
6/6/2015 Blue Hills 10
1:26:52 8:41 Al
6/7/2015 Petey's 10 1:30:33
9:03 Pete, D'la, Spence
6/14/2015 Topsfield Rail 10 1:22:27
8:15 Dan
7/11/2015 Chelmsford 10 1:24:25
8:26 D'la, Spence
7/12/2015 Topsfield rail 13
1:43:25 7:57 Dan
7/26/2015 Topsfield rail 13
1:40:40 7:45 Dan
8/2/2015 Ghost Train trail 11 1:29:30 8:08 Dan
8/14/2015 Seasons 20k (plus) 13 1:35:16 7:20 Alone
Thursday, August 20, 2015
2k
I passed 2,000 miles for the year at the end of last week.
I’m happy that I’m able to run and I’m trying to enjoy every day I’m out there
(even in this lousy heat and humidity). 2k miles by mid-August isn’t a total
I’d usually be happy with. This is the longest it’s taken me to get to 2,000 in
the last 5 years. I did miss 38 days, so my average “on days run” of 10.5 is
pretty solid. Like I said I’ll take being able to get out the door and run. I
probably won’t make 3,000 miles for the year as I’m planning on ending my
“season” after the 5k XC nationals in October.
Wednesday, August 19, 2015
Derryfield XC course preview
Derryfield XC – I won’t be at the Derryfield cross-country
festival this weekend (www.millenniumrunning.com/xc) but thought it’d be fun to
visit the course and check out how tough it is. I’d run the course 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. I only had a vague memory
of him asking me to take the guys out through half-way. 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.
It was nice to revisit the park which was bustling with
activity (football, baseball, softball, dog walkers, and yoga) on a warm and
muggy Saturday morning. The first mile is a mix of grass and
Tuesday, August 18, 2015
Moose Relay
Moose Relay – I kind of like this relay, I’ve done it seven
times. The race is held in the woods of Mine Falls (Nashua NH) where the trail
is pretty firmly packed with excellent footing. The DRC typically puts together
a few teams and if I’m healthy enough I run a leg or two. This year I was
reasonably healthy so I signed on for two legs and opted to do two in a row
rather than worry about tightening up in-between efforts. The race offers a 10
mile, a two person relay, and a 4 person relay over the 2.5 mile loop (actually
2.4 miles, but hey it is a trail race!). Based on the heat, humidity, and
rolling nature of the course, I set my goal at 30 minutes or a bit over 6 minute
pace.
I ran a warm-up loop, and man was it “warm”. At 830am it was
already into the 80s and humid. I watched the race start, and then headed over
to switch into racing flats. My brother-in-law John was running leg 1 & 4
and predicted he’d run about 20 minutes, so I headed out for another ½ mile to
stay loose. John came flying in right at 20 minutes and off I went.
It was hot and humid but the course was mostly shaded, I
headed out pretty hard and tried for find a good pace. The first half-mile is
mostly flat and has some downhill and I rolled through in 2:58, then next mostly
uphill half-mile was a bit tougher and I hit the mile in 5:59 (3:01). There was
still a little more climb before getting onto the canal path and that part
(along the canal) was the sunniest. I was feeling it already and a bit worried
about how hard the pace felt but tried to keep steady. A 3:08 and 3:09 split
for the next two halves got me to 2 miles in 12:16, and I was feeling a little
better and more ‘in a groove’. I came through my first loop in 14:45 and
grabbed a couple of cups of water as I headed back out.
Since it was short of 2.5 (2.4 on the Garmin) the ½ mile
splits would not be the same as the ones for the first loop but it would give me
a good idea of if I was maintaining. Splits of 3:04 and 3:05 got me to 3 miles
in 18:25. The next ½ was mostly uphill but I covered it in 3:05. I may have
pushed it a bit too hard and I then paid the price with a 3:11. That brought me
through 4 miles in 24:41. I felt like I upped the pace but the watch doesn’t
lie. The next ½ mile on the flat canal path was my slowest split of the day
(3:14). I kicked it in as hard as I could for the final .3 and handed off to
John for the final leg. My time for 4.8 miles was 29:36 (6:10 pace) and my lap
splits were 14:45 and 14:51. I was happy with both the overall time and the
splits. Slowing only 6 seconds in the second lap was better than I’d hoped
for. John also had a good day running just a few seconds slower for his second
lap and bringing us home in 70:03. We took the victory in the 2-person relay
and were only beaten by two 4-person teams.
All in all it was a good way to get in a hard effort and get
in the miles.
Monday, August 17, 2015
Week Ending 08-16-15
I ran pretty hard this week, probably a few too many in a row. Taking it as it comes.
Week - 80
Month - 174
Year - 2003
Life - 129,091
M - 4am 4m out/back at work 30:24
Lunch 7 51:11
PM out/back 4 on the rail trail 28:34
T - 4am industrial park 5 39:01
Lunch 7 50:35
W - Lunch 7 48:42
PM out/back 4 on the rail trail 27:13
Th - Lunch 7 46:30 (PR?)
PM 3 at Winn 21:43
F - 1/2 day 10:30 am 13 miles in Acton/Littleton 1:35:16
Sat - 6 on the Chelmsford rail trail with D-la 54:09
Later 3 on the Derryfield XC course 30:50
Sun - 3 warm-up, 5 mile race at Mine falls, 2 warm-down
Week - 80
Month - 174
Year - 2003
Life - 129,091
M - 4am 4m out/back at work 30:24
Lunch 7 51:11
PM out/back 4 on the rail trail 28:34
T - 4am industrial park 5 39:01
Lunch 7 50:35
W - Lunch 7 48:42
PM out/back 4 on the rail trail 27:13
Th - Lunch 7 46:30 (PR?)
PM 3 at Winn 21:43
F - 1/2 day 10:30 am 13 miles in Acton/Littleton 1:35:16
Sat - 6 on the Chelmsford rail trail with D-la 54:09
Later 3 on the Derryfield XC course 30:50
Sun - 3 warm-up, 5 mile race at Mine falls, 2 warm-down
Sunday, August 16, 2015
Grand Prix
The Bobby Doyle 5 mile last weekend was my 107th
USATF New England Grand Prix race. With 213 races in the series since 1985 that
puts me just over 50% completed. I’ve still only got one year (2009) when I did
all 7 races. I missed New Bedford this year so maybe 2016?
Here are all 107 finishes:
Date Dist Time Pl Name
City St
08/02/87 9.32 48:08 2
City of Wor. 15k Worcester MA
09/13/87 3.11 14:08 1
Bud Light couple Concord NH
09/27/87 12.42 1:03:10 1
Marshfield RR Marshfield MA
10/24/87 4.96 23:50 4
The Human race Boston MA
03/27/88 18.63 1:39:09 1
Clinton Savings bank Boylston MA
05/14/88 6.21 29:17 4
Nashua Trust/Budweiser Nashua NH
07/17/88 3.11 14:36 2
NEAC 5K Greenwich RI
09/25/88 9.32 46:52 3
Coors-Wilton 15k Wilton NH
Saturday, August 15, 2015
Masters track
Sometimes CMS runner Francis Burdett (Worcester, MA) placed
6th in the 5,000 meters at the World Masters Track championships in
Lyon France. Sixteen runners in the 50-54 broke 17 minutes. Two days later he
doubled back in the 10,000 meters taking 7th place. Twelve runners
in the 50-54 finished in less than 35 minutes.
M50 5000 Meter Run
=======================================
1 Reynolds, Ben M51 Great Britai 15:47,07
2 Bracken, Guy M53 Great Britai 15:57,05
3 Traynor, Michael M50 Ireland 15:57,71
4 Fontaneda, Francis M51 Spain 15:59,08
5 Dahl, Anders M50 Sweden 16:04,49
6 Burdett, Francis M50 United State 16:07,40
7 Trees, Mike M52 Great Britai 16:15,01
8 Ribeiro, Georges M54 France 16:24,62
9 Van Asbroeck, Luc M50 Belgium 16:30,15
10 Graham, Bruce M53 Australia 16:31,04
M50 10000 Meter
Run
==========================================
1 Fontaneda, Francis M51
Spain 32:52,03 2
2 Kremer, Dov M50 Israel
33:06,49 2
3 Traynor, Michael M50
Ireland 33:23,95 2
4 Bracken, Guy M53 Great
Britai 33:37,81 2
5 Graham, Bruce M53 Australia
33:39,14 2
6 Van Asbroeck, Luc M50
Belgium 34:02,38 2
7 Burdett, Francis M50 United
State 34:07,11 2
8 Brücker, Hansjörg M51
Switzerland 34:11,56 2
9 Dahl, Anders M50 Sweden
34:20,93 2
10
Hakola, Jari M51 Finland 34:46,57 2
Thursday, August 13, 2015
Steady mileage
It has been 13 weeks since I sat down with my PT (Bob @
Pinnacle PT) and came up with a training plan. The plan was for me to keep my
maximum weekly mileage capped at 80. I’ve been very careful managing the miles
and with the exception of the week of the Burlington Marathon have kept right at
80. I’m not sure how fit I can get only doing 80 miles a week but I’ll trade
races for just getting out and being to train any day!
The last 13 weeks:
82
88
75
81
80
80
80
80
81
80
80
80
80
Wednesday, August 12, 2015
Cigna many years ago
Tomorrow night the 23rd Cigna 5k will be held
in Manchester. Good luck to everyone racing!
Twenty years ago it was called the Healthsource Corporate
5k road race and it had decent money for anyone who broke 15 minutes ($250). A
bunch of people went looking to just sneak under the wire and take home some
cash. I ran most of the race in a pack with Rusty Snow, Craig Fram, Dan
Verrington, and recent Londonderry High School Graduate John Mortimer. We all
snuck in under the required time taking 5th through 9th
place in a field of over 3,000. Bill Rodgers was top master in 15:50.
1 14:18 BRADFORD SCHLAPAK 28 BRIGHTON,
MA
2 14:39 BOUAZZA ABIDI 24 M NEW
PALTZ, NY 3 14:47 RACHID TBAHI 30 M BRIGHTON, MA
4 14:51 SAMUEL WILBUR 22 M LINCOLN, ME
5 14:55 RUSTY SNOW 25 M WATERTOWN, MA
6 14:56 DAVE DUNHAM 31 M BRADFORD, MA
7 14:57 JOHN MORTIMER 19 M LONDONDERRY, NH
8 14:57 CRAIG FRAM 36 M HAMPSTEAD, NH
9 14:59 DANIEL VERRINGTON 33 M BRADFORD, MA
10 15:01 JAMIE LACHANCE 24 M SANFORD, ME
11 15:08 GARY GARDNER 24 M KEENE, NH
12 15:18 DEAN KIMBALL 37 M CANDIA, NH
13 15:21 SCOTT CLARK 29 M GILMANTON, NH
14 15:22 AL BERNIER 21 M DURHAM, NH
15 15:25 EDWARD SHEEHAN 38 M SOMERVILLE, MA
16 15:33 BYRNE DECKER 28 M LONDONDERRY, NH
17 15:35 JUSTIN FREEMAN 18 M FRANKLIN, NH
18 15:37 ERIC BEAUCHESNE 25 M CHELMSFORD, MA
19 15:39 SAM HARRIS 19 M ASHLAND, NH
20 15:44 MIKE O'BRIEN 29 M DURHAM, NH
21 15:47 KEITH KELLY 32 M MANCHESTER, NH
22 15:50 BILL RODGERS 46 M SHERBORN , MA
23 15:52 ROD VIENS 27 M CLAREMONT, NH
Monday, August 10, 2015
USATF NE 5 mile championships
USATF NE 5m championships - The Bobby Doyle 5 mile in
Narragansett RI hosted the New England championships this past weekend. It made
for a long drive (not as long as the drive the Green Mountain AA group had!) of
250 miles round trip. I picked up teammates Dan Verrington and Dave Lapierre
and we arrived and hour before the 9am start. Dan and I got in a 3-mile warm-up
checking out the start and finish of the race and even got a little bit of
running in with some of the masters and open team runners (as they caught us
during our relatively slow warm-up). I was not feeling great. My head cold
(sinus infection?) has lingered for nearly 3 weeks and I felt like I was trying
to breath underwater. I had high hopes that once I got going it’d be okay. My
goal was sub-29:00 and I felt that my 50+ PR from last year of 28:34 was
possible.
We headed over to the line and Dave headed for his spot while
Dan and I scouted out a location a bit closer to the front. The start was
pretty narrow and the stupid timing mat didn’t go completely across the road so
they had cones to funnel you over the mat. We found our way into the fourth or
fifth row from the line around a few of our CMS teammates. The gun went off and
I barely hit the corner of the timing mat and hit my other watch (I use my
Garmin as well). There was a tight right hand turn about 100 meters into the
race but we’d gotten on the left side so there wasn’t much trouble with people
flying by mostly on the inside. Then it was “Game On!”. It seemed really fast
to me as I headed down the small hill in the first mile. Conditions were pretty
decent for an August race with temperatures in the low 70’s, a bit of humidity,
and a 15 mph wind that would mostly be a cross wind.
Dan hammered on by me after my Garmin beeped (it beeps every
half-mile), I didn’t look being more concerned with keeping my eyes on where Dan
and the other 50+ age group runners were. I tucked in and hung on. We hit the
mile in 5:37 and Kasie Enman (Mountain Running World Champion and a talent on
the road and track) came rolling by and offered some encouragement. I just felt
like my tank was empty and could not get going. The second mile had a little
bit of uphill in it and I felt pretty ragged. Dan was pulling away as I ran a
5:49. The third mile was very fast as it was all flat and only had a few turns
in it. We also got helped in the last ¼ mile as we hit the ocean section and a
solid tailwind. Dan was 10 seconds up at three with me running a 5:40 split
(17:06 at 3 miles). I was now thinking “I’m right on pace for a 28:30”.
I caught up to Dave Principe and we worked together, neither
of us letting the other make any kind of break. Unfortunately that fourth mile
was the slowest of the day (6:00 for me). Dan was now close to 20 seconds up
and I was holding on hoping I could muster a sub-29. It seemed like a bunch of
people blew by but from the 5k chip mat it looks like only 2 people went by me.
Maybe I’d passed some after 5k and they passed me back in the last mile. I kept
the effort at maximum level but never really got going. My last mile was 5:52
and Principe got 5 seconds on me in the last 200 meters. I had no kick left.
My official time was 29:01, and my chip time was the same. So, apparently I
missed the start mat as everyone who started around me had either a 2 or 3
second differential. I’m taking my watch time of 28:59. It doesn’t change much
of anything except I can now say I ran a “high 28” or “28 and change”.
Our senior squad (50+) had a super day. We took
2nd place in the 7 team field. Our final two races in the Grand Prix
Series take place on September 6 and September 20, so 4 weeks (and 6 weeks) to
get it together and knock out some 50+ PRs!
Teams:
WRT 2:27:31
CMS 2:30:32
HFC 2:31:38
GMAA 2:41:31
GLRR 2:46:00
50+ Results:
1 27:40 Douglas Martyn 55M WRT
2 27:50 Chris Lawrence 51M BAA
3 27:59 Tom Thurston 51M GMAA
4 28:06 Wayne Levy 50M BAA
5 28:16 Jason Cakouros 50M HFC
6 28:19 Jim Miller 56M GMAA
7 28:26 Titus Mutinda 50M GBTC
8 28:32 John Sullivan 54M GMAA
9 28:32 Michael Cooney 53M WRT
10 28:38 Dan
Verrington 53M CMS
11 28:53 Henry Scollard 51M WRT
12 28:54 Alejandro Heuck 51M GSH
13 28:59 Dave
Dunham 51M CMS
18 30:30 John Gillis 51M CMS
19 30:46 Phil Savoy 53M CMS
25 31:40 John Griego 57M CMS
36 35:13 David Lapierre 51M CMS
42 36:07 Stephen Laska 53M CMS
50 38:49 Frank Ruggiero 56M CMS
Sunday, August 9, 2015
Week Ending 08-09-15
Another 80 mile week, which was good...but still feeling the cold or whatever is rattling around in my lungs. Didn't have anything at the 5 mile race. 10 weeks until XC nationals!
Week - 80
Month -94
Year - 1923
Life - 129,011
M - Lunch 7 (hot and humid) 53:10
PM 6 at Winni w Dan, Mark, and Mick 54:20
T - 930am out early Lunch 7 in 52:20
Post appointment double-out/back on the rail trail 6 in 41:48
W - Lunch 7 in 53:21
PM Winni 5 in 39:30
Th - Lunch 7 in 52:18
PM Dan's woods 6 in 50:06
F - 10am 6 on the rail trail in 40:22
Sat - 3 w Spence (24:30) into 6 more w Spence and Petey 53:45
Later 3 to loosen up, nice relaxing 3 in 30:02
Sun - 3 warm-up, 5 mile race, 3 warm-down
Week - 80
Month -94
Year - 1923
Life - 129,011
M - Lunch 7 (hot and humid) 53:10
PM 6 at Winni w Dan, Mark, and Mick 54:20
T - 930am out early Lunch 7 in 52:20
Post appointment double-out/back on the rail trail 6 in 41:48
W - Lunch 7 in 53:21
PM Winni 5 in 39:30
Th - Lunch 7 in 52:18
PM Dan's woods 6 in 50:06
F - 10am 6 on the rail trail in 40:22
Sat - 3 w Spence (24:30) into 6 more w Spence and Petey 53:45
Later 3 to loosen up, nice relaxing 3 in 30:02
Sun - 3 warm-up, 5 mile race, 3 warm-down
 |
| I need to spend more time in the Scratch Lounge |
Friday, August 7, 2015
Grand Prix history - 5m
The Grand Prix (1985-2014) has had a 5 mile or 8 km as
part of the series every year from 1987 to present with the lone exception being
2010. During that time Rojack’s (Attleboro) hosted the championship (1997-2003
& 1994) eight times. Ollie has hosted the championship six times
(2004-2009). Riverside (Agawam) hosted three times, Carver (MA) also hosted
three times, and a mix of other races completed the 26 times it has been
contested.
CMS has won the team championship twelve times. The BAA
has also won twelve times, having won every year since 2000 except for 2011 (CMS
won). The BRC and GLRR
Thursday, August 6, 2015
George Davis Indoor track
Great story about the track at Plymouth State (named for my college coach George Davis) that is set to open this Fall.
https://www.plymouth.edu/magazine/cover-story/on-the-mark-allwell-north-at-plymouth-state-university/
https://www.plymouth.edu/magazine/cover-story/on-the-mark-allwell-north-at-plymouth-state-university/
Wednesday, August 5, 2015
July
|
Month
|
Single
|
Double
|
Triple
|
Day
off
|
>3
runs
|
Days
|
Total
miles
|
Avg
|
|
January
|
4
|
2
|
0
|
25
|
0
|
31
|
27
|
0.87
|
|
February
|
3
|
25
|
0
|
0
|
0
|
28
|
267
|
9.54
|
|
March
|
6
|
12
|
0
|
13
|
0
|
31
|
152
|
4.90
|
|
April
|
4
|
26
|
0
|
0
|
0
|
30
|
309
|
10.30
|
|
May
|
8
|
22
|
1
|
0
|
0
|
31
|
366
|
11.81
|
|
June
|
6
|
24
|
0
|
0
|
0
|
30
|
345
|
11.50
|
|
July
|
7
|
21
|
2
|
0
|
1
|
31
|
363
|
11.71
|
|
Totals
|
38
|
132
|
3
|
38
|
1
|
212
|
1829
|
|
|
212
|
18%
|
62%
|
1%
|
18%
|
0%
|
|||
|
Days
|
||||||||
|
Ave per
day
|
8.63
|
|||||||
|
315
|
On days
run
|
10.51
|
||||||
|
Actual
runs
|
Per
run
|
5.81
|
||||||
|
Avg week
=
|
60.39
|
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