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November 22, 2007



Happy Thanksgiving everyone. I hope you all had a great time with the family, your turkey and pie went down smooth, and the nap was restful.

Big cross country race this morning in Newburyport, 18th Annual WCRC 5K Cross Country Turkey Trot. Not big as in important or meaningful, but large. I have never seen 900+ people ever show up for a cross country race so it was a fun event to run. It was also the only cross race I could find on thanksgiving to make up for the disaster that was New Englands.

There were a lot of high school kids there so needless to say the pace went out fast, really fast. I would guess 4:50 they took it out in. I was in about 5th place at the 1/2 mile and decided to just run my own pace until things settled down. The air came out of the leaders about 1/3 up the first hill and I made a move to the front. It was right there that I noticed Michael DiGennaro had returned from New Jersey to run in his old stomping grounds. Great! I decided to try to run the flat middle section hard, relax down the hill, then drive the final stretch up the hill. Worked out very well as I was able to get a gap through the pine needle woods, which is almost identical to a 800m section through memorial forest. Mike was catching me down the hill out of the woods into the fields but I was able to find another gear over the dirt the bridge and up the rolling hills to the finish. It was a lot of fun just bombing through the trails not quite knowing where I was going or what turn was next. Could have done with out the mist/drizzle and cold but it is cross season.

All things considered, good run. It was nice to be able fight for a change. The last two races when I dug in for a little extra the well was pretty dry. This time I was actually able to pick it up and open the gap a little bit on the last 600m.

Hopefully this will give a little momentum heading into club nationals.

That's all I got.

November 19, 2007

One Headlight

“Turned the engine but the engine doesn’t turn.”

This is more of a rant than an entry so you may want to just skip this one.

I have no idea what in the hell is wrong with me. It is not the training, the legs, or the diet. I am not sick, tired, or undertrained. I run solid workouts with the crew and do the required mileage to race at a high level, and what comes out in the compilation?


As you can see, I was moving in slow motion.

It is very very very very frustrating to put in the type of work I have been putting in and get a result like that at USATFNE cross yesterday. I was figuring I should run between 31:00 and 31:20 depending on the way things went, but 32:10 is just unacceptable and slightly embarrassing. Last year I had the excuse of running the Chicago marathon 2 weeks before for being flat but yesterday my only excuse is wussing out. I just hope the mayor’s cup and NE’s was a rough patch in the my racing and at club nationals it all sorts itself out or else I am going to have to do something drastic to my training and preparations.

The start was controlled and tame with a 4:54 mile, which is perfect for me because I was fearing a fast start. Went through two miles in 10:02 right off the back of the pack and I still felt pretty good, but right as we started the first wilderness loop I started floating and over-striding I knew it was happening but could not get into a rhythm until the 5 mile mark. I started closing the gap to the BAA guy in front of me and getting a little bit of distance from the central park guy who I passed but it was way too little way too late.

The worst part about the whole thing is we lost to the BAA by 4 stinking points. If I ran at anywhere near where I should have that would not have happened.

Great run by the NB Boston guys up in the front, Jeff, Roland, and Justin coming in 1-2-4. Unfortunately the 5th guy did not hold up his end of the deal and crapped out. He should just hang it up and hit roads if he knew what was good for him.

Holy Crap did the women look strong. Taking the pace out hard, the lead pack was a sea of NB Boston green at the front. The women scored only 26 points in taking the race convincingly.

Today I punished myself with a long run in the woods at work after I was going to take the day off. My legs actually felt great so it just goes to show how hard I worked yesterday.

That’s all I got.

November 14, 2007

Up you go

Another night at good old heart break hill. Luckily my internals were in a functioning mode last night so I could actually do the entire workout with out having to dash to the woods. 1 point for me.

Last night we met at the bc res as always, did a quick 17 minute warm-up, 16 minutes to heartbreak, 6 x light to light, 10 x light to 200m post. 15 mile cool-down. Felt pretty good except the last two 200’s. A little brisk for me.

Hills and Drills.
550 meterish

200 meterish

40.13 total running time

This morning was a run into Raytheon via the railroad bed. Nobscot loop at lunch with some grass strides. Tired legs. This was last double until after NE’s so we will see how it goes on Sunday.

That’s all I got.

November 10, 2007

Franklin Park Cross Country

Perfect Saturday for Cross Country at Franklin Park.

1 Mile 4:51
4 x 3 mins 2 mins rest
4 x 2 mins 1.5 mins rest
4 x 1 min 1 min rest

Really good workout. Stopping the doubles on Thursday really helped me out as far as feeling strong at the finish. The goal was to start the workout at a race type opening mile and then make sure all the other repeats were = or faster. The last 1 mins got a little out of hand for me but turning over last few workouts helped that a lot.

The other bonus of running at Franklin Park was we got to see the UMASS Amherst crew run a great race at regionals. The team looks great and they ran hard and stayed up towards the top 1/3 the whole race. Good enough for 11th place with their top finisher being a freshman. I see big things for this team in the next few years. The varsity doesn't have one senior.

That's all I got.

November 7, 2007


Unfortunately it is back. The old Tuesday night internal discomfort that I thought I got rid of during my Boston training has reared its ugly head two weeks in a row. Last night was the typical chestnut hill meeting place and time but I was in desperate need of a bathroom on the way to the workout, after the warm-up, after the first tempo segment, after the fourth hill repeat, and in the middle of the second tempo segment. Not good, not good at all. I don’t know if it is my diet, which was the same as it always was, my crazy day at work, or just me getting old, but it is very frustrating.

As we were warming up around the BC res went up a slight bank to avoid a puddle and the ground went out from underneath me. I was able to save hitting the ground, but in doing so wrenched my back by trying to stabilize myself so suddenly. Great start right.

The workout:
2ish mile tempo to hill: 12:34
7 x 1 minute hills (grass was wet and slippery)
2ish mile tempo back: 12:42

When I looked at the watch it was not as bad as I felt. I thought I was jogging on the tempo back but I was moving quick enough considering the issues at hand. The cramps just made it seem like I was being a pedestrian out there.

Needless to say, the workout could not end soon enough for me. I just wanted it to be over done ever since the 4th hill incident. Here's hoping it was just a weird thing and will not be around next tuesday night.

This morning all was right again after a good nights sleep. Ran into work via the Memorial Forest and the railroad bed with a heavy frost on the ground. There is a lot of light now at 6:00 since we have turned the clocks back. At lunch I did the nobscot loop but decided, for no particular reason, to turn left and head up to the radio tower and check out the view of Boston. On cool clear days like today it is a great view. Most of the colors have have turned now so the view is not quite as spectacular as two weeks ago.

That’s all I got.

November 5, 2007

Century Mark


100 miles, finally. At last I have been able hit the magical 100 mile week that I have been trying to get to through wise training rather than just forcing the miles. A milestone for me because I have been feeling like garbage since Vermont City. This should be a turning point and a sign of being able to put together a good race on the 18th. The legs feel good and I am not at all fatigued.

Saturday was a solid workout with the NB Boston crew with 10 x 3 minutes with 2 minutes rest on the Weston fields. Kept up with the young fellers for all but the last minute of the last repeat. Must work on over-striding when I try to pick up the pace on grass and stay on the turf. It is just the lack of turnover at top speed. Hopefully that will not be an issue at 10k pace. I don’t think I fell off until the pace got to about 4:30ish type of effort. If I am running that fast in anywhere but the last 200m I am dead meat anyway so there is not much concern there.

Here is the damage from last week.
Monday 29
Training Run 11:30:00 AM - 7.20 mi
Training Run 5:00:00 PM - 5.00 mi

Tuesday 30
Training Run 11:30:00 AM - 9.00 mi
Training Run 5:00:00 PM - 5.00 mi @ 35:00 (7:00 pace)

Wednesday 31
Training Run 12:00:00 AM - 5.00 mi @ 35:00 (7:00 pace)
Training Run 6:00:00 PM - 10.00 mi

Thursday 1
Training Run 11:30:00 AM - 9.00 mi @ 1:01:19 (6:48 pace)
Training Run 6:00:00 PM - 4.50 mi @ 28:15 (6:16 pace)

Friday 2
Training Run 7:00:00 AM - 7.00 mi @ 47:15 (6:45 pace)
Training Run 5:30:00 PM - 4.80 mi @ 32:01 (6:40 pace)

Saturday 3
Training Run 12:00:00 AM - 16.00 mi

Sunday 4
Training Run 8:45:00 AM - 17.50 mi @ 1:57:16 (6:42 pace)

TOTALS Running: 100 mi

On a football note. The Patriots are the best team in all the land. They showed some pluck by coming back down ten with 9 minutes to go in the game. Brady is a masterful quarterback and Moss is the best receiver. The two of them together spells D-O-O-M for the rest of the NFL. They now get the next week off and I will have to find a little project to keep me busy for a Sunday afternoon of no Patriots.

On second thought, I may just take a nap.

That’s all I got.

November 1, 2007

Reservoir Speed

Tough workout last night, at least for me. I have been having a lot of issues with my turnover as of late but those were addressed last night as I was forced into just hang mode. The workout with the NB Boston boys was a 5 min, 5 min, 8 x 1 min at Tempo pace. My tempo pace and other tempo pace are not exactly the same so I was bouncing it off the rev limiter a few times. I did manage to hang on for all the repeats although on the last 5 minute a 1 second gap formed. I will pay for my speedplay during my runs today I so easy does it is the goal.

This will be my last week of mileage. The next two weeks will be more sharpening up to try and get some go out my legs.

That's all I got.