Saturday, January 28, 2023

Final workout

 One more workout before the New England championships.  Goal was 4x440 at about my HOPED for mile pace.  2m warm-up then 2x440 (can't do strides on the treadmill).  Decided for this workout I would keep the rest pace fast (very fast for me).  My last bunch of workouts, I'd dropped from 8 minute pace for rest to 7:30's.  For this one I got down to 7:00 pace.  Definitely not enough to really recover.  My three miles during the workout (the first being the strides replacement) were 6:27, 6:10, and 6:05.  I'm seeded at 5:25 but hoping to get under that.  I did a 5:32 in a workout last week dammit!


7:15.0 

6:57.0  2m warm-up (14:12)

           

1:29.9  440

1:45.1  440 rest

1:28.8  440

1:44.2  440 rest

           

1:20.8  440

1:44.9  440 rest

1:19.2  440

1:44.0  440 rest

1:19.3  440

1:43.2  440 rest

1:16.5  440

1:47.0  440 rest

           

6:56.9  1m warm-down

39:52.7            06:38.8


Monday, January 23, 2023

Indoor insanity 5k

 My ankle was not feeling great after the off road footing, but I decided to do a track workout (on the treadmill) mid-week.  The workout went better than expected and my ankle was no worse for the wear. Then the Indoor Insanity 5k sent out a discount code for ½ off the entry fee.  I could not resist.  I had last done the Indoor Insanity race in 2018 when it was at the Bates track.  I had not raced in Maine since then.  I like the event as it is an indoor track race but not during an indoor track MEET.  There would be three heats of the 5k with the fastest heat (15-20 minutes) starting at 8 a.m.  That is a good time of day for me and knowing the race would start at 8 and I wouldn’t be worrying about how long other events were taking certainly takes the pressure off.  My goal was to run 6:00 pace (45 seconds per lap), which based on my recent efforts would be a solid run although back in December I’d managed nearly 6 miles at 6’s.  Not sure why I’m struggling recently.

 My day started off on a high note when the guy at Irving (Circle-K) told me my large coffee was free.  The 90 minute drive to Gorham Maine went by quickly.  It was 6 degrees when I arrived, I was glad to be running indoors!  I got my number, winter hat, and spike bag and it was time to hit the track for a warm-up.  When I started (7:10 a.m.) there was no one else on the track.  A couple of guys jumped in as I was finishing my three miles.  Only six guys had signed up for the first heat which is too bad, they do a really nice job but for whatever reason it is hard to get people to race on the indoor track (outside of big track meets).  The temperature was ideal on the track although as usual the air was very dry.  I hydrated and changed into flats before getting in another mile with some strides.  Then it was time to get going.  I didn’t feel very sharp and convinced myself that whatever the first 200 meters was, that’d be the time I’d aim to hold for the entire race (with the hope it’d be 45 seconds).




Everyone shot out at the start, and I found myself in last (6th) place.  By 100 meters I got around two of the guys and I finished lap one in 44.6, right about where I wanted to be.  I passed another guy and moved into 3rd during the next lap and that would be my place for the next 23 laps.  At 1km the leader went flying by and at the mile (6:01.2) the second place guy went by.  He put a few seconds a lap on me then slowed and for most of the race he stayed about 50 meters in front of me.  I ended up lapping the three guys behind me as I hit 2 miles in 12:03.4 (6:02.2), but then started to struggle.  When I started to lap 4th place he accelerated, and I just couldn’t get around him (from 4000-4400 meters).  I found a little bit of extra speed and went by with 600 to go but never really got back to the pace I wanted.  I hit 3 miles in 18:11.7 (6:08.3) and finished in 18:56.7.  I was the only one in the field to not have my final lap be my fastest.  I just had no kick.



 

Sunday, January 15, 2023

Highway View Farm - Snow or no, we go

 Last year I was fortunate enough to win the Canterbury XC race series and the prize was free entry to the "Snow or no, we go" series.  This five race series takes place at a few locations near Canterbury (2 at the Shaker Village).  Thank you to the Raffio's for putting on this series and for the freebie!  As the name indicates these races are held no matter what the conditions are.  Hopefully some will be snowshoe races (which is the primary thinking behind the series) but with the lack of snow and 50 degree weather (with heavy rain) the last couple of days there was no doubt this would be a trail race.

I wasn't sure about doing the race as my ankle has been feeling pretty lousy and the idea of uneven running had me concerned.  I started feeling pretty good late in the week, with a quick treadmill run on Thursday and a fast outside run on Friday.  After that I figured I'd just give it a shot.  The only goal would be to not get hurt, anything else would be a bonus.

I was one of the first to arrive, but the tent was set up and I quickly got my number.  Bumped into Tom Raffio who seemed pretty fired up about the race, a lot of positive energy!  I put on micro-spikes and headed out onto the course.  The dirt road to the cornfield was very icy (and had a big puddle about 50 meters into the course) and then I dipped down to the cornfield.  It was also very icy but mostly just icy crust.  Unfortunately, under the crust was a lot of water.  My feet were soak by 1/2 mile.  I'm glad I checked out the course as there were opportunities to avoid the worst of the puddles if you paid attention.  It was 30 degrees and snowing a bit but not terrible out there, the wind was a bit chilling.  I completed the 2 mile loop and chose to run back to the finish (to see how long one loop was, it was 2.35 miles) instead of continuing around again for the four mile course.  I did an out/back on the Northern Rail Trail (solid ice) as an add on to get in a four mile warm up.

I quickly changed into race gear (shorts and longsleeve with Delta Dental Singlet) and had enough time to put in another half-mile.  I chose to go with Inov-8 trail shoes with the micro-spikes.  It looked like a good turnout with maybe 50 doing either the 2+ mile or the 4+ mile course.  Kara Haas looked to be the main competition (she nearly beat me at the Millennium Mile).  We chatted briefly and her goal was the same as mine...don't get hurt!

Seemed like no one wanted to get on the starting line

Off we went, and one of the Prospect Acres Obstacle Course runners took it out.  It felt quick to me and I was in no rush, figuring I could always try to push it on the second lap.  I took the lead at 1/4 mile in and after 1/2 mile couldn't hear any pursuers.  I checked my watch every half mile and was happy with the effort and how even my splits were.  I started lapping runners by my second time around but found the second lap a bit tougher as my feet were really wet and that did not help with traction.  I looked back once as I turned into the cornfield and could see Kara just ahead of the guy who took it out.  The cornfield part was very rough so I returned my concentration to watching my footing.  It felt like I was giving a good effort, I was wheezing which meant I was pushing pretty hard.

I hit four miles in 27:25 and battled a 2 mile runner right to the finish.  I had just enough time to hightail it to my car and grab my camera to get the next 3 runners coming in.  After that, Kara joined me for a 2.4 mile warm-down ON THE ROAD.  Kara may have talked me into doing the USATF NE masters mile at the end of the month since it is part of the All-Terrain Series.  Time will tell.

Results (I'll update when they post them)

1 Dave Dunham    28:22

2 Kara Haas        30:23

3 Adam Crete    30:37

4 Steven Nelson 30:51

5 Rachel Fountain 34:18

2023 - Snow Or No We Go Results | Second Wind Timing










Tuesday, January 10, 2023

First win each year (1979-2023)

 My first win in each year:


45 years with at least one win.  Here are the first wins in each year:

 

Year

Date

Location

St

Dist.

Time

PL

Fin

Info

1979

09/24/79

Dracut

MA

2.40

14:21

1

20

Dracut - JV

1980

04/14/80

Dracut

MA

1.00

04:43

1

6

Dracut

1981

01/15/81

Andover

MA

1.00

04:42

1

6

Methuen

1982

01/04/82

Lowell

MA

2.00

09:33

1

6

Chelmsford @ Lowell

1983

02/05/83

Waterville

ME

2.00

09:11

1

9

Colby/Bowdoin

1984

01/14/84

Waterville

ME

2.00

09:16

1

10

Colby

1985

06/15/85

Reading

MA

3.11

15:03

1

20

Bay state games

1986

10/04/86

Providence

RI

5.00

24:36

1

60

URI Invitational

1987

06/07/87

Lowell

MA

5.00

23:45

1

300

AHEPA

1988

02/07/88

Boston

MA

3.11

14:29

1

3

NY versus Boston

1989

02/19/89

Tewksbury

MA

10.00

50:03

1

400

Tewksbury 10

1990

01/01/90

Derry

NH

5.00

24:47

1

89

Hangover classic

1991

01/01/91

Derry

NH

5.00

24:17

1

110

Hangover classic

1992

01/01/92

Sterling

MA

5.00

24:00

1

258

Freezer five

1993

01/01/93

Derry

NH

5.00

27:10

1

70

Hangover classic

1994

01/01/94

Sterling

MA

5.00

24:41

1

271

Freezer five

1995

01/01/95

Sterling

MA

5.00

25:09

1

188

Freezer five

1996

01/01/96

Salisbury

MA

6.21

30:28

1

450

Hangover

1997

01/01/97

Sterling

MA

5.00

26:51

1

234

Freezer five

1998

05/24/98

Westminster

MA

4.30

25:29

1

243

Wachusett Mountain

1999

01/24/99

Derry

NH

16.00

26:52

1

498

Boston prep

2000

01/22/00

Adams

MA

3.11

25:53

1

35

Greylock Glen

2001

01/07/01

Bourne

MA

4.90

25:03

1

160

Weary Traveler

2002

01/26/02

Hollis

NH

2.75

17:39

1

22

Beaver brook

2003

01/11/03

Florida

MA

4.00

38:49

1

90

South Pond shuffle

2004

03/20/04

Andover

MA

3.30

21:43

1

4

Merrimack river trail

2005

05/03/05

Marlborough

MA

2.85

16:03

1

9

Felton Frolic

2006

11/04/06

Nashua

NH

6.21

36:20

1

119

Jack London

2007

02/04/07

Tewksbury

MA

3.15

19:28

1

27

Fudgicle series

2008

01/19/08

Florida

MA

3.30

29:40

1

60

South Pond Shuffle

2009

02/28/09

Hawley

MA

4.60

38:34

1

77

Hawley Kiln

2010

07/13/10

Amesbury

MA

2.00

10:43

1

9

WCRC track series

2011

03/05/11

Hawley

MA

4.60

39:20

1

75

Hawley Kiln

2012

01/14/12

Tewksbury

MA

3.15

17:21

1

63

Fudgesicle series

2013

01/06/13

Woodford

VT

2.60

22:11

1

76

Prospect Mountain

2014

10/11/14

Somersworth

NH

3.20

17:52

1

222

Jeannes Journey 5k

2015

12/13/15

Merrimac

MA

2.00

11:28

1

132

Santa's toy trot

2016

05/29/16

Manchester

NH

1.75

09:55

1

211

Fisher Cats 3k

2017

01/21/17

Tewksbury

MA

3.15

17:55

1

129

Fudgcicle series

2018

01/07/18

Hanover

NH

0.25

01:12

1

2

Dartmouth Relays

2019

06/29/19

Franklin

NH

3.11

18:25

1

60

Franklin Savings Bank

2020

06/27/20

Concord

NH

3.13

18:42

1

4

Over the River

2021

01/24/21

Hopkinton

NH

3.52

20:40

1

42

Hopkinton Winter Series 5k

2022

02/22/22

Hopkinton

NH

3.11

19:55

1

39

Hopkinton Winter Series 5k

2023

01/08/23

Hopkinton

NH

3.01

18:41

1

35

Hopkinton Winter Series 5k