Week Ending 06-27-10

My ankles have been sore since Mt Washington, every once in a while the arthritis flares up. It made for a somewhat uncomfortable week of running. I had a horrible run at Maudslay on Thursday, but ran as hard as I could. I think I’ll stay away from mid-week speed work this week and try to feel rested for Loon Mountain (July 4).

M – Lunch 3m 21:17, PM o/b 6m @ Winni 41:41

T – Lunch 6m 43:59 (work closed – bomb scare), PM 5m Winni loop 36:23

W – 4:30 am Ind Park 4 28:58, PM nice relaxing 6m 51:52

Th – Lunch 3m 20:39, PM 6m warm-up at Maudslay, 3m XC race (17:57!), 3m warm-down

F – Lunch 3m 20:53, PM Winni 5 plus 2m on the basin loop 49:19

Sat – Merrimack River trail 10m on my own 1:14:39 (37:31/37:08)

Sun – 3 warm-up at Cranmore, 7.08 mile race up/down twice, 3 warm-down.

Totals
Week = 78
Month = 289
Year = 1,060
Life = 108,431

Picture: 2nd lap at Cranmore, descending throught the glade.  Scott Mason photo

2010 Cranmore

I wasn’t sure how things would go at Cranmore, I was having trouble with arthritis in my ankles and unsteady footing is the worst thing for it. I tested things out on Thursday with a hard run at the Maudslay XC series (3m) and although the time was slow, my ankles didn’t feel any worse so onward to Cranmore.

This was the 7th time I’ve raced at Cranmore, going back to 1996 when I won a pair of snowshoes for setting the course record on the old 3 mile (up only) course. That race went up the access road and you got to take the lift back down. No such luck in the more current versions of this New England classic (a true classic, not one of these first year races billing itself as a classic).

A big group of us headed out for a warm-up on the flat trails around the mountain. Kevin T led us on some “new” trails that he had recently discovered. It’s always nice to get in a big group and just chat instead of worrying about the race to come. After a 2m loop I headed out with the remainder of the group for another mile. We went out on the section of trail where the randy bears had stopped some of the racers a couple of years back. No bear sightings this year.

Nearly 200 lined up at the start under (thankfully) cloudy skies and humid 70 degree temperatures. My hope was to go out conservatively and try not to blow up during the second loop. The primary goal was to test my Plantar Fascia and plainly and simply not get hurt out there. Mike Q and I went out stride for stride for the first 200m and I bumped arms with RD Paul Kirsch as we all tried to take the tangent heading into the climb. Soon after that Mike pulled away and began smartly working his way through the crowd. I counted my place as 20th when we got onto the first steeper grassy climb (pictured below). I was working hard but also trying to be conservative. I could see Todd Callaghan up around the top group and Alan Serrano and Dave Herr were around the top 10. These guys would be the competition since we are all in the 40+ age group. Everyone else would just fill out the field  :-)

I took the 1km split but didn’t look at it, since it wouldn’t have much meaning (except in retrospect). I know the course well and in years past the steeper sections on top typically brought some of the field back to me. This year was not an exception. I moved up to 11th place on the really steep pitch passing (among others) Serrano and CMS teammate Tim Cox. I hit the top in just over 17 minutes and tried to catch Dave Herr on the downhill. I was a bit surprised at how quickly I caught up to him but then he stuck right on me. He edged ahead of me as I slowed just a bit to eat a gel as we passed through the starting line and headed back up for loop #2. It took us just over 29 minutes to complete the first lap.

Dave took off on the second lap and I tried to go but was really feeling beat. I hit the 1km (8 seconds slower than the first lap) and kept trying to convince myself that he’d come back on the steeper climbs. By the time we got to the steepest pitch he was easily 30 seconds ahead, and I took a peek back and was about the same distance up on the next person. For the first time in a long time I could see someone other than Dave as he closed on CMS teammate Tim Mahoney. That was the last time I saw anyone in the race (other than people we were lapping or were heading up on the two-way section of the course).

I hit the top in 18:23, over a minute slower than the first loop. My hope was that I could close the gap on the drop and sneak under 60 minutes. I ended up losing ground and when I spoke with Dave after the race and asked him if he held back on the first descent he noted that he was “saving something”. So much for my descending well on the first loop. I was pleased to slip under 60 with a 58:52 which meant I completed the second descent 33 seconds than the first time around. All in all it was a pretty good day. My foot didn’t feel any worse after. CMS had a great team performance taking the win and putting six in the top 10.

Next up: Loon Mountain 07-04. This will be a real test for my PF, with a 1 kilometer stretch on Upper Walking Boss that takes me about 10 minutes to “run”. There is no safe word at Loon Mountain!

Splits at Cranmore:
Loop 1
553 – 1km
1702 - Top
2902 (1200) – lap 1

601 – 1km
1823 - Top
2950 (1127) – Lap 2

Results

Pictures by Scott Mason

Maudslay XC 3 mile

I hit the dirt/grass/wood chip trails of Maudslay on Thursday hoping to get in a late week race and see how my turn-over was after Mt Washington.  I thought maybe Dan might show up to give me a challenge, but he was racing elsewhere.

I headed out at 5PM for a warm-up loop on my own (24+min) then checked to see if anyone showed for another warm-up at 5:30.  I was on my own so headed out again, this time with a hat - the bugs were brutal.  Second loop was a little faster right around 24 flat.  I felt decent but the heat and high humidity were also kicking me.

Chris Kealey showed up just before the start and my thoughts of a win slipped away.  20+ lined up and headed out for the 3m loop or the kids 1.5.  Chris took off like a shot and I tried to go with him.  By the mile (no miles marked but a decent guess) he was up by 5 seconds, by 2 it was 10 seconds by the bridge with 1/2 mile to go it was over 15 seconds and then he took off. 

I ended up taking 2nd in 17:58 with Chris about 30 seconds ahead.  My goal of 17:15-17:30 was nowhere close to happening, but I gave it my all. 

I can only hope this doesn't indicate how I'll do this weekend at Cranmore!

Mt Washington all finishers over age 45 under 1:15

Rank	Ind Rank	# by	Time	Name		Year	Place	State	Age
1	1	1	1:05:45	Craig	Fram	2008	10	NH	49
2	2	1	1:06:29	Andy	Ames	2008	14	CO	45
3		2	1:06:58	Craig	Fram	2009	11	NH	50
4	3	1	1:09:22	Dave	Dunham	2009	20	MA	45
5		2	1:09:33	Andy	Ames	2010	24	CO	47
6	4	1	1:10:11	Glen	Guillemette	2009	21	RI	49
7		2	1:10:17	Glen	Guillemette	2008	36	RI	48
8	5	1	1:10:29	Guy	Stearns	2004	19	NH	45
9	6	1	1:10:37	Robert	Ratcliffe	2003	11	MA	45
10	7	1	1:10:40	Daniel	Verrington	2008	37	MA	45
11	8	1	1:11:40	Len	Hall	1999	23	NH	46
12	9	1	1:11:41	Sumner	Brown	1990	26	MA	46
13		2	1:11:54	Sumner	Brown	1993	28	MA	49
14		2	1:12:00	Dave	Dunham	2010	33	MA	46
15	10	1	1:12:03	Bob	Winn	2004	25	ME	45
16	11	1	1:12:19	Tom	Carroll	1999	26	MA	49
17		2	1:12:37	Sumner	Brown	1991	27	MA	47
18	12	1	1:12:47	Francis	Burdett	2010	34	MA	45
19	13	1	1:12:47	Gary	Johnson	1998	22	VT	47
20		3	1:13:00	Sumner	Brown	1989	13	MA	45
21	14	1	1:13:04	Jeff	Hunt	2010	35	MA	46
22		2	1:13:06	Len	Hall	1998	25	NH	45
23	15	1	1:13:07	Keith	Woodward	1996	21	VT	45
24	16	1	1:13:10	Henry	Scollard	2009	27	MA	45
25		2	1:13:16	Robert	Winn	2007	19	ME	48
26	17	1	1:13:22	Joseph	Nzau	1995	30	NY	46
27	18	1	1:13:25	Kevin	Tuck	2008	48	UT	52
28		2	1:13:39	Kevin	Tuck	2009	28	UT	53
29		2	1:13:55	Keith	Woodward	1997	20	VT	46
30	19	1	1:14:17	Andy	MacDonald	2008	52	MA	48
31	20	1	1:14:26	David	Quintal	2009	32	NH	46
32	21	1	1:14:29	John	Barbour	2003	21	MA	49
33		2	1:14:34	Gary	Johnson	1997	22	VT	46
34		2	1:14:34	Andy	MacDonald	2007	24	MA	47
35	22	1	1:14:43	Brad	Lebo	2005	27	NH	48

I missed the single age (46) record by a few seconds and it got me thinking 'who has broken 1:15 after turning 45'.  Only 22 guys have done it a total of 35 times.  I can only hope that my running continues like Len Hall and Sumner Brown!

In the 3rd mile running with the 2nd place woman and the barefoot guy.

Mt Washington - mileage vs. finish time

Year--- Mt W----- Miles---- Avg----- DO-- Notes

1988 --- 1:00:50 --- 2,295 --- 12.68 --- 5

1989 --- 1:02:58 --- 2,359 --- 13.03 --- 1

1990 --- 1:01:37 --- 2,326 --- 12.85 --- 7

1991 --- 1:02:07 --- 2,316 --- 12.80 --- 0

1992 --- 1:03:18 --- 2,571 --- 14.20 --- 0

1993 --- 1:00:44 --- 2,210 --- 12.21 --- 0

1994 --- 1:03:22 --- 1,665 --- 9.20 --- 29 No missed days after Feb 8.

1995 --- 1:03:20 --- 2,432 --- 13.44 --- 3

1996 --- 1:02:24 --- 2,323 --- 12.83 --- 0

1997 --- Injured --- 1,602 --- 8.85 --- 42 Injured from April-Nov.

1998 --- 1:03:38 --- 1,147 --- 6.34 --- 45 Most DO from Feb/Mar

1999 --- 1:00:37 --- 2,252 --- 12.44 --- 4

2000 --- 1:02:48 --- 1,989 --- 10.99 --- 13

2001 --- 1:04:20 --- 2,611 --- 14.43 --- 5 Highest mileage, Ultra training

2002 --- 28:27 --- 2,206 --- 12.19 --- 6 Half-way race

2003 --- 1:06:18 --- 1,440 --- 7.96 --- 11

2004 --- Injured --- 1,471 --- 8.13 --- 37 Injured after Wachusett Mtn

2005 --- 1:10:37 --- 1,124 --- 6.21 --- 29 Most DO from January

2006 --- 1:09:30 --- 1,783 --- 9.85 --- 6

2007 --- 1:10:40 --- 1,632 --- 9.02 --- 11

2008 --- 1:09:08 --- 2,198 --- 12.14 --- 3

2009 --- 1:09:22 --- 1,982 --- 10.95 --- 1

2010 --- 1:12:00 --- 982 --- 5.43 --- 50 34 days off then 5 weeks running prior to Mt W

Notes:
Mt W = My time at the race in that year
Miles = total miles run from Jan 1 - June 30
Avg = Avg distance per day
DO = total days off from Jan 1 - June 30

1,100 races

My finish at Mt Washington this past weekend brought my grand total of races to 1,100.  Pictured below on the summit with U-Lowell teammates Steve Peterson and Mike Woodman.

Here they are by type:
103 Indoor
103 Outdoor
121 XC
498 Road
83 Snowshoe
119 Mountain
70 Trail
2 Triathlon
1 Biathlon (run & shoot)
Total = 1,100

Total of 6,673.71 miles (average of 6.11).
Total number of people I’ve raced against = 379,586
I’ve lost to 5,452 people
Average field 345.71
Average finishing place = 6.25
Course records = 147
PR’s = 311
Wins = 354

Week Ending 06-20-10

Week ending 06-19-10

M – Lunch 3 = 22:17, PM Winni 5 plus Basin 1 = 38:46

T – Lunch 3 = 21:02, PM River o/b 6 w Dan = 45:01

W – 4:30 AM Industrial Park 4 = 29:05, Lunch 3 = 20:45, PM CMS members race – 3.1 W/up (25:21) & race as a workout = 19:26

Th – 7am Winni 5 = 34:47, PM 3m at Diana’s baths – 26:41

F – 7am Trail run on Rocky Branch Trail with Woody and MT&Goat = 50:25, 1PM big group run on trails behind Attitash = 35:15

Sat – 3m warm-up with HUGE group on Great Glen trails = 22:57, 10am Mt Washington = 1:12:00 -3rd 40+, 35th overall. Noon run down the mountain with Woody, DQ, Bob J, Patrick R – 1:09:42.

Sun – 7am trail run behind Attitash with big group 1:00:03, Noon run 5m @ Winni – 40:11

Total for the week = 78 miles

Next up:
Cranmore Mountain – USATF NE Mountain Championship 06-27

dd & the Original Dave Dunham at the base of Mt Washington

Hot and vigorous

50th Mt Washington

When I decided to get the Topaz treatment on my foot, I was pretty sure it would mean I could not run Mt Washington.  I worked hard during the down time and tested the plantar fascia each week as I slowly came back.  My weeks leading up to the race were the lowest mileage weeks I've ever heading heading into what is usually my biggest race of the year.

I eventually realized that I might be able to run in the range of 1:13 to 1:16 based on my results in road races and the lack of training I'd had.  My mileage was as follows - five weeks of Zero, then 30, 47, 60, 67, and 76.  Not exactly optimal.

I wrote up splits for a 1:12:30 calling that my "stretch goal", figuring in perfect conditions with a perfect day I might be able to do that.  Splits versus actual below (and differential).

7:15 -- 7:12 (-3)
8:59 -- 8:49 (-10)
9:25 -- 9:25 (--)
8:41-- 8:39 (-2)
:54 ---:57 (+3)
10:20 -- 10:12 (-8)
10:11 -- 10:02 (-9)
10:13 -- 10:03 (-10)
6:32 -- 6:40 (+8)

I got 1:11:59 on my watch which I stopped AFTER passing both mats.  I guess I should have started on the start line instead of four rows back.  Oh, well.  My goal was to score for the CMS 40+ team and I very nearly scored for the Open team!  I believe that the second place woman, Patrick Rich and Andy McCarron were the only people who passed me during the race.  Patrick blew by me early but I almost got him near the very top.  Andy and I had a good battle back 'n forth (that reminded me of battling Ben Nephew a few years ago).  That kept me pushing over the last 3 miles.  I think we passed each other at least five times after the half.

I found it hard to believe that I got second place in the US championship (in the masters).  It looks like I had a good day.  I'm looking forward to testing the plantar fascia on the ups/downs at Cranmore (USATF NE championship) next week.

Congratulations to everyone who took on the Mountain for the 50th.

Old course records

I've got some old course records set in June that may or may not hold up for another year.


This past weekend two of them held up. The Nipmuck trail marathon CR of 3:01:54 is now 19 years old. The race was run for the 27th time last weekend. I'm surprised at how long it has stood up. The Whiteface mountain CR of 56:27 (which I hold jointly with Eric Morse) is now 14 years old. They had the 33rd running last weekend.

The other CR is from the Tilton-Northfield 5k. If my 15:01 isn't broken it will hit 14 years. The 19th running of the race will take place on June 26.

Nipmuck 3:01:54 26.22  06/02/91 Ashford CT Trail
Tilton - Northfield 0:15:01 3.11 06/29/96 Tilton NH Road 
Whiteface Mountain 0:56:27  8.00  06/09/01 Wilmington NY Mtn

CMS at Mt Washington

CMS has a storied history at Mt Washington.


The Central Mass Striders will be looking to take home a couple of National Titles at the Mt Washington road race this Saturday.

The open team has run the five fastest times ever and 10 of the top 14 times. The team has won 17 times in the last 18 years. The 40+ team has the four fastest times ever run and five of the top six times. The 40+ team has taken home gold the last five years and set course records in 2005, 06, 07, and 09.

The master’s team members have a certain familiarity with the race having finished a total of 134 times (average of more than 10 finishes per runner). The open team features a lot of young talent. Only two runners (Kevin Tilton & Ben Nephew) has more than 3 finishes at the race and three will be heading up for their first time.

The forty plus crew (mostly way 40+):

Ernie Brake (48) – Has raced up 18 times with a PR of 1:11:52 at age 41.

Francis Burdett (45) – 16 finishes with a PR of 1:06:39, last year!

Dave Dunham (46) – 20 finishes, may not be able to run this year due to injuries.

David LaPierre (46) – 6 finishes included a 1:08:45 “back in the day”.

Rich Marion (48) – 3 finishes, his last time was in 1993 when he ran 1:10:05.

Eric Morse (45) – 16 finishes with a PR of 1:01:09 and a 40+ PR of 1:04:38.

Stephen Peterson (44) – 22 finishes, PR of 1:08:01, once finished barefoot (ran out of his shoes).

David Quintal (47) – 3 (official) finishes, PR last year of 1:14:26.

Tim Van Orden (42) – 2 finishes, PR of 1:20 and change. Tim told me he is looking for redemption.

Daniel Verrington (47) – 16 finishes, open PR of 1:05:43, 40+ PR of 1:09:14.

Rod Viens (42) – 3 finishes with a PR of 1:16:30.

Michael Woodman (44) – 9 finishes and a PR of 1:11:09 and a 40+ PR of 1:13:35.

The open squad:

Thomas Brown – first time

Jim Johnson - 2 finishes, 1:10:06 PR.

Tim Mahoney – 3 finishes, 1:16:44 PR.

Peter Maksimow – 1 finish, 1:05:43.

Andy McCarron – 2 finishes, 1:10:17 PR.

Ben Nephew – 6 finishes, 1:07:50 PR.

James Pawlicki – 2 finishes, 1:13:23 PR.

Michael Quintal – first time

Patrick Rich – first time

Matt Russell – 1 finish (last year), 1:06:19.

Kevin Tilton – 9 finishes, 1:03:42 PR.

Last chance

I will be selling "Only one hill - the history of the Mt Washington road race" at registration and after the race. There are only 20 copies remaining and when these are gone I will be removing the book and it will no longer be available anywhere.

I will also be selling a special supplement to the book in honor of the 50th running of the race. It includes chapters on the races since the book came out and also re-done chapters from a couple of "early" years. There are only 50 of these (individually numbered). When they are gone that is it.

The book will be on sale for $17 and the supplement for $5. Only $20 if you buy both.

Week Ending 06-13-10

Week ending 06-13-10

Well, this was the final full week before Mt Washington so I figured I’d give my Plantar Fascia a couple of good tests. I raced the Hollis 5k on Thursday night and did a bunch of mountain running over the weekend. Everything seemed to go well…I guess I’m as ready as I can be for the Mountain. I’m nowhere near the shape I was in last year, but 8 weeks ago I wasn’t sure if I’d even be able to run it so I’m happy.

M – AM 8 miles on the Freeman rail trail – 61:36

T – Lunch run 3m - 20:41, PM Winni basin alone then the 5m loop w Dan – 45:23

W – 430AM Ind Park 4 – 29:29, Lunch run 3 – 20:16, PM Winni 5 w Dan – 36:02

Th – Lunch run 3m – 20:36, 530pm Warm-up @ Hollis – 24:20, 5k race 16:35, Warm-down 30:33

F – Lunch run 3m – 22:39, PM Winni 5m alone – 37:51

S – 5m AM with Eric up Owlshead mountain – 49:58, 6m Up/down toll road at Burke Mountain – 1:07:20

S – 8+m round trip bagging East Mountain 1:23:51, then Ragged Mountain 7+m run – 1:25:51

Totals:

Week = 76 miles

Month = 133 miles

Year = 904 miles

Life = 108,275

Weekend Peaks

I started the weekend with a very early drive up to Thetford Hill Vermont. I was hoping to reach the county prominence point. The trip reports had stated that Houghton Hill road was drive-able up to the height of land. I made it about 1 mile short of that point and was turned back by a washout. I was on a tight schedule (meeting Eric further north) but thought I’d take a shot at another approach. I looped around to “Five Corners” but was again turned back on Turnpike road about a mile shy of where I would have started the hike. With no time left on the clock I completed a 20 point turn and was on my way.

I headed up to Groton VT and met Eric, we continued to the trailhead for Owls head Mountain in Peacham VT. There had been a fire tower on the summit at one time and now there was a viewing platform. We did a

Mt Washington memorable people & moments

I've posted 40 of the "50 memorable people" and "50 memorable moments" on the Mt Washington blog. If you would like to find out the final ten, come to the Eagle Mountain house on Friday June 18 @ 5:30. The evening will feature history of the race, some info about this years race, and the first ever Mt Washington road race Hall of Fame.



http://mtwashingtonrecords.blogspot.com/

Hollis fast five

Last night I raced at the Hollis Fast 5k and I agree it is fast. They have a very good course. You really don't even notice that it is downhill. It drops 75' per mile and it is all very gentle. You really don't even see that you are going downhill. It is also a fairly straight course so you don't have turns to deal with. Conditions were good last night, a bit of drizzle and wet roads but perfect temperatures.

Dan and I headed out after getting a couple of decent deals at Whirlaway tent sale. Dan decided to race in a pair he bought. We arrived at registration during a downpour, but by the time we had driven up to the start it had tapered to a steady rain.

We headed out and did an easy 3 mile warm-up then headed our separate ways to do final preparations. I did five or six strides of increasing time and tempo to get my legs loose and did some extra stretching for my calf. I was very nervous approaching the start, heck I’d been feeling sick all day pumped up with adrenaline. Something about 5k’s that really gets me, probably my lack of speed and worrying about blowing up.

The race crew did a great job of crowd control and got the racers lined up and started pretty much right on time. A bunch of young kids sprinted the first 100m which made for some dicey moments when reality hit and they slowed. I stuck to the left side of the road and stayed out of trouble. John Pajer was right with me and we got into a group with four other guys who had found their pace. Dan came rolling by about ½ mile in. He is a notoriously slow starter but once he gets up to speed he can really grind out a race. He went by like we were standing still and quickly caught up to the group in front of us.

I counted 16 guys in front of me as I hit the mile in 5:17. More importantly to me, Dan was “only” eight seconds ahead. I’ve raced Dan 219 times over the last 22 years and in the last 6 years it has become a a rare time when I beat him, not for lack of trying. After the mile the group I was in broke up and it was just me and one other guy. Dan was in a similar situation running just behind a guy. Dan was in ninth and I was in eleventh place at that point. It seemed that as Dan fell off I was closing on him but at 2 miles (10:38) he was actually 11 seconds ahead with a 5:18 split to my 5:21.

I still thought I had a shot at him, but by 2.25 (the last mile had each ¼ marked) I knew I would not get him. It was all I could do to keep moving. The guy in front of me began to pull away and I just tried to keep rolling toward the finish. I was passed by two guys in the last ¼ mile, but I had no response. I was full-out and there would be no kick. I hit the 3 mile mark in 15:59 (5:21), so despite felling like I was falling apart I’d managed to keep the same pace. I hit the line in 16:35 taking 13th place (4th 40+). It was pretty close to what I’d hoped to run, especially with not really knowing what shape I’m in. I was a bit surprised by Dan run 16:24, I would have guessed that he’d break 16 based on his time at Rhody last week. John Pajer had a fine run taking 17th in 16:45.

Dan and I slogged out a 3 mile run back to the start. Most of the way we got the normal stupid comments from people along the way, but eventually it just got quiet as we both pretty much bonked by the end of the warm-down. All in all it was a successful night at the races.

Splits:
517
1038 (521)
1559 (521)
1635 (36)

Top 10
1 1/30 M3034 BENJAMIN NDAYA 34 M 775 Chelmsford MA 15:15 15:14 4:55
2 1/7 M2024 JEFF GOUPIL 22 M 484 Keene NH 15:35 15:35 5:02
3 1/42 M4549 TITUS MUTINDA 45 M 771 Lowell MA 15:38 15:38 5:03
4 2/30 M3034 MATT SULLIVAN 32 M 604 Chelsea MA 15:42 15:42 5:04
5 1/10 M2529 LANCE FLAMINO 25 M 385 Hancock NH 15:44 15:44 5:05
6 1/42 M4044 JOE O'LEARY 42 M 7 Medford MA 15:53 15:53 5:08
7 2/7 M2024 JACK BAUER 20 M 377 Manchester NH 16:07 16:07 5:12
8 1/25 M3539 CHRIS POULOS 39 M 632 Kingston RI 16:12 16:12 5:14
9 2/42 M4549 DAN VERRINGTON 47 M 680 Bradford MA 16:24 16:24 5:18
10 3/7 M2024 EZRA MILBY 22 M 528 Medford MA 16:26 16:25 5:18

CMS and some familiar names…
13 3/42 M4549 DAVE DUNHAM 46 M 569 Bradford MA 16:35 16:35 5:21
16 2/42 M4044 JIM RHOADES 41 M 675 Lowell NH 16:42 16:42 5:23
17 5/42 M4549 JOHN PAJER 47 M 669 Leicester MA 16:45 16:45 5:24
22 3/10 M2529 JASON BUI 29 M 277 Lowell MA 17:08 17:08 5:32
25 1/66 F3539 KARA HAAS 39 F 198 Chelmsford MA 17:28 17:28 5:38
40 3/26 M5054 STEPHEN PECKICONIS 51 M 276 Roslindale MA 18:25 18:24 5:56
50 5/42 M4044 KEVIN FALLON 42 M 373 West Boylston MA 18:43 18:41 6:02

Mark Miller

Mark Miller ran his first marathon a couple of weeks ago up in Vermont.  His take on the starting line is one of the best accounts of what it is like to stand on the line of  ANY race:

"The starting line experience was one of the most beautiful and brilliant moments of my entire life. With a minute to go until the gun the press box started blasting the intro to Where the Streets Have No Name. As the Edge came in I looked down at my legs and realized that every square centimeter was completely covered in goose-bumps. I looked at my arms and every tiny hair was standing on end. The most incredible wave of emotion consumed my entire body. The realization that I was perched not only on the end of an incredible journey, but on the edge of soul wrenching experience that would have a profound effect on the rest of my life. That song will never be the same for me after this moment".

He also gave a great take on what I think is the ONLY way to pass someone in a race:

"As we turned into the park just before the nineteen mile mark I decided that I should not even acknowledge Trent as I passed him. I wanted the move to be like the old Seinfeld band-aid adage. Be a man, just rip it off!"

I also thought this captured exactly what kind of focus you need to cover the final miles in a marathon:

"I knew that the next thirty-minutes of my life were going to be incredibly difficult and test every dark recess of my inner strength".
And his feelings after the race:

"There is something so simple and beautiful about the feeling of being completely broken down to your most elemental level like this".

I was tired and pumped up at the same time after reading his account.  I can hardly wait to toe the line again...
Read more of Mark's training and racing:  http://evolutionofanathlete.blogspot.com/

Week ending 06-06-10

Week ending 06-06-10

Another week, another test. This time the test was how my foot would react to steep uphills. I planned on keeping my mileage about the same as last week and adding a long tough 10 mile (Pack Monadnock) at the end of the week.

Monday - River 10 with Q's, Mark B, and Dan - 4025 out & 3844 back (6:44 last mile). Only my 2nd 10 mile run this year.

Tuesday - Lunch run 4m - 2922, 4PM out & back 4m in Plaistow 2933

Wednesday - Lunch run 3m - 2020, 4PM Winni 5m alone - 3506

Thursday - 5am Industrial park 4 - 2849, Lunch run 3m - 2028, 4PM Winni 5m w Dan - 3616

Friday - Lunch run 3m - 2005, 4PM Winni 5m with Ken T - 3547

Saturday - 7am Winni 5 with Dan, Mark B, and Mike Q - 36:37, then 3 more in afternoon

Sunday - 1m warm-up, 2m warm-down, 10 mile Pack Monadnock (1:11:35-16th pl)
 

Total for the week 67 miles

Pack Monadnock

This was only my third run this year at 10 miles, so my plan going in was to "ease" into it and try to run the last three hard.  The course is mostly just rolling for the first 7 then very hilly with the final 1.3 miles being actual mountain running.  My goal was to run 30 seconds to 1 minute slower per mile than I race last year and then run the last three as hard as possible.  In 2009 I ran 1:06:39 so my goal was 1:10:10 to 1:13:40.  I wasn't sure if I'd be able to run the last three even close to my times from last year but was hoping I could put in an honest effort.  The real question was/is how my Plantar Fascia felt during and after the race.  Tomorrow I'll have a better idea.

Anyway, I started comfortably tucked in behind Gina Lucrezi, Abby Mahoney, and Sara Graves as they fronted the women's field.  Gina stormed away after the first mile and I looked to reel her back in by five miles.  At 2 she had 12 seconds on me, by 4 it was 24 seconds.  I realized I wasn't going to get her by five at that point and focused on closing the gap.  I hit five in 33:34 which was at the fast end of what I hoped to do, but I was feeling very good.  I started to gain on some of the guys in front of me who slowed a bit on the first big climb.  Knowledge of the course really helps and I knew exactly what to expect the whole way.  The weather was also close to idea (not like the 90 degree day a few years ago), a little rain at the start and mostly great conditions for picking 'em up and putting 'em down.  At 7 I began to close on Gina as I upped the inesity and tried to concentrate on climbing strongly.  I passed her just before the 8m mark and looked ahead to see 6 guys within striking distance.  I made up 30 seconds on the first guy in while pushing up route 101.  It felt good to pass people after a long lonely stretch with just Gina up ahead.  It also felt good to run in Miller State Park and take on the toughest mile I've run so far this year.

All in all the day went well, I took a surprising 16th place overall (5th in the 40+).  Eric Blake ran just under 60 minutes becoming only the 3rd person to crack the 1 hour barrier.  Gina blazed to a 1:13:25 course record, taking 10 seconds off of Kelli Lusk's old record.  Lisa Doucett came within 12 seconds of her 50+ CR from last year (1:29:16). 

Full results: http://www.coolrunning.com/results/10/nh/Jun6_PackMo_set1.shtml

Splits (and time slower than last year) - Goal 30-60 seconds slow for 1-7 then 0 seconds slower

7:17 = +44
6:41 = +40
6:17 = +41
6:53 = +21 (a little too quick)
6:26 = +38
6:48 = +25
6:33 = +26
7:11 = +16
7:40 = +18
9:48 = +10 (good sign for Mt Washington)

Mt Washington day

Press release from yesterday:

50th Mt. Washington Road Race
Mt. Washington Auto Road
June 19, 2010 – 10 a.m.
· Governor Lynch proclaims June 19 “Mt. Washington Road Race Day”
· Senator Sheehan hails all-uphill race as longtime New Hampshire tradition

June 4, 2010 -- Pinkham Notch, N.H.
The highest public official in New Hampshire has put the Granite State’s official stamp on the footrace to the state’s highest point. In celebration of the 50th running of the Mt. Washington Road Race, New Hampshire Governor John Lynch has proclaimed this year’s race date – June 19 – to be Mt. Washington Road Race Day.

The state’s oldest foot race is a grueling 7.6-mile climb up the Mt. Washington Auto Road, from Pinkham Notch to