Another Good Turnout

Another great turn out for the Sunday Long Run. Rudiger, Jeff and I started at 9:15, putting in an early 5 1/2 'Around the Block'. Then we met up with Ann, Brad, Ed, Christina & Newt to head up past the golf course to the dam. The pace was a consistent 9-9:30. With about 2 miles to go, I wanted to put in a strong finish. I started out at a 8:00 pace, then dropped to 7:30, then just over 7. I felt very strong running down Court Street. I know the weekly runs with the Keenyans have improved both my speed and stamina. A total of 40 miles for the week, and no major problems. 11 weeks to Boston. Next week 18 again on Sunday, then alternate 20/22 & 18. Mid week miles should go up only slightly.

Wednesday with the Keenyans...

Another good workout for me. Even though I run the intervals by myself, and it's a bit of a struggle to stay up with those guys for the warm up and cool down, it's great to be part of such a strong group of runners. Justin, Andy, Greg, Mark & BoJo. They can all put in some pretty sick times, and as long as I only get passed once or twice I feel good. They are all very encouraging, and I never feel like they have to wait for me or are going a little slow for the old guy. It's a great accent and contrast from the Sunday Long Run for me. Everyone from both groups has the same enthusiasm and camaraderie for the sport, with no judgement. But it's one thing to feel like when you are going fairly easy and you're pushing the group. And quite another to be running as hard as you can just to keep up. I am really looking forward to see where this can take my running.

I did 2(6 X 400) repeats, with a 400 recovery between reps. and I walked the 400 between sets.

1:20/1:24/1:26/1:26/1:26/1:24
1:28/1:30/1:28/1:30/1:30/1:27

Even most of the recovery laps were fairly decent speed, and no resting at the starting line- just right into another 400. Cool down of about 3 miles or so, with a 2 1/2 mile warm up. Total of about 11 1/2 miles.

Great Turnout

Lots of runners showed up for the Sunday Long Run! Christina, Newt, Jeff, Brad Smedley, Ed Guyot, Steve & Rudiger. Our little band is growing by leaps and bounds. Mark Miller stopped by at the beginning while he was loosening up for a mile race in Boston. He ran a 4:10. Rudiger and I put in 4 1/2 miles before the group run. As a group we ran out the bike path, to West st. up Park ave to the C&S parking lot. Crossed the highway and up the hill to Old Walpole Road. Then down court street. Total of about 9.6 miles. With the 4 1/2 earlier, about 14 for the day. Good run, great people, fun time.
Looking forward to an aggressive week of running. The best laid plans of mice and men....

Getting Back on Track

Slowly getting back to it after being sick. I've put in some good miles (for me) since Sunday. 14 on Sunday, 10 Tuesday, with mile repeats, 10 Wednesday, with the Keenyans. Sunday was a good group, with Geraldine, Christina, Jeff, Ann, Newt and. Tuesday I planned on a longer tempo run, but my lungs wouldn't hold it for more than a mile or so, so I did repeats. The Wednesday workouts are a great test. Just keeping up with those guys for the warmup and cool down is an accomplishment. With that, one other quality run during the week, and a Sunday long run with a few quality miles, and I feel like I will be good to go for Boston. I'm thinking about the Vermont City a month later, but I'll have to see how work schedules go.

Sick

The dreaded flu. Fever, chills, congested, lungs hurt. Before it got too bad I went for an easy run on Monday. It felt good to clear out my sinuses, but now I'm toast. I don't think it hurt to get in a little exercise. I hope I can make the Sunday long run, because I have to really start ramping up for Boston. Only about 15 weeks away, and I want to get in at least 4 18-22 milers. I need to be there by the middle of Feb. March will be the killer month, with April taper.

Sunday Long Run...

The usual sunday crew got a visit from Justin Fyffe and Steve Chabbot. Sort of the Wednesday Rabbits come to run with the Sunday Tortoises. Really a pleasure to have such great runners be so enthusiastic about the sport, and willing to run with those of us who aren't as fast. The whole gang consisted of Geraldine, Newt, Diane, Christina, Jeff, Justin, Steve and myself... 8 in all. We did the Chapman/Concord road loop. I kept up with the boys to the top of the hill, or at least they let me. Then they went to the water tower and Diane and I ran pretty hard to the bottom of Concord. Then she gets the idea to run back up and meet Newt and Geraldine. Coulda thought of that before we got to the bottom of the hill, but it made for a good run. Total about 9 miles. We all met back at Brewbakers, but it was a little too crowded--a good thing. Very enjoyable, and everyone got to run at their own comfortable pace.

Wednesday Speed Workout

Ran with the Keenyans. Well at least for the warm up & cool down. 4 sets Intervals of 800/400 with 400 recovery between each. The fast guys were running 2:17/65's, and I tried to keep mine to 3:00/1:15. I didn't quite make it. I felt a little stronger as I went, even though my times didn't reflect it. I think I started each rep a little fast. Decided not to do the last 800, so the fast guys wouldn't have to wait too long. Plus I need to get into the routine of doing a speed workout. I really enjoyed the cool down run of 3 miles or so. Good pace, and good talk about coffee.

Results:

2:54/1:22

3:04/1:20

3:08/1:25

DNA/1:24

Only the tough survive

The usual sunday group whittled down to Newt, Rudiger, and me. The snow did everyone else in. We did the Chapman/Old Concord road loop for 8, then Rudiger and I added a little bit more. He did about 21/2 and I did 41/2 (Cranberry run loop). Good pace for the hills, and no puling.

10K for the New Year

I ran the Montague Sawmill River Run on New Years Day. It was cold, with a little snow/slush on the ground. I planned on trying to keep it under 7:00, and if all felt good, possibly break 40. Well, the hills took care of the 40, and I kept it to about 7:01. The course was beautiful, but very hilly from about mile 3 to 5.5. I came in 18th, and 2nd in age group, with 40-49 year olds making up the next 6 runners.