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January 27, 2009

Progress

Finally! A decent workout on the track at last. I was starting to get worried that I have been going to the track for 4 weeks now and felt like freshman in high school who has never run a bank before. It all ended tonight. Felt smooth, fast, and controlled. Managed to focus for the entire workout as well which has been an issue for me lately.

Reggie Lewis

800 800 1600 x 2 @ 2:22/4:50 pace. 2:30 after 800, 3:30 after 1600

2:22
2:21
4:49
2:22
2:23
4:52

The last set was a mess on the track. I would say the effort was constant through out and those extra seconds were certainly due to crowd management rather than slowing down. Almost killed a girl who stopped dead in lane one at the 100 meter mark, heard us coming and jumped into lane 2 just after we moved into lane 2. Luckily we all olay'd succesfully but it was not ideal. Nothing worse than hurting someone or getting hurt on something so stupid. More people than I ever recall being on the track with half of the groups running in lanes 1 and 2 with no thought of running single file. Twice had to run all the way into lane 4 just to get around the groups of casual runners. Very frustrating.

That's all I got.

January 25, 2009

Bad One / Good One

Tale of two workouts this week. First one on wednesday after the 3k sunday was a disaster. 4 x 3200 @ 10:20 started out well enough until 3 was at 10:35 and 4 @ 10:56. No concentration, no push off. I wonder if all the snow running had deadened my legs a bit. Hard to say from here. Not a good one.

But then, yesterday, I go ahead and run squires workout solo and completely redeem myself.

Felt great running 20 minute warm up, 5 on/ 5off @ 5:20/6:30 pace for 6 repeats.
Really good workout. Nice rebound.

Monday 19
Training Run 11:30:00 AM - 7.00 mi @ 48:26 (6:55 pace)
Training Run 6:00:00 PM - 6.30 mi @ 45:16 (7:11 pace)
Tuesday 20
Training Run 12:00:00 AM - 5.50 mi @ 38:14 (6:57 pace)
Training Run 11:30:00 AM - 7.00 mi @ 50:13 (7:10 pace)
Wednesday 21
Training Run 11:30:00 AM - 5.20 mi @ 35:33 (6:50 pace)
Running Workout 8:00:00 PM - 4 X 3200 - - 8.00 mi @ 42:54.00 (5:21 pace)
Thursday 22
Training Run 11:30:00 AM - 7.00 mi @ 49:51 (7:07 pace)
Friday 23
Training Run 11:30:00 AM - 8.00 mi @ 57:12 (7:09 pace)
Saturday 24
Training Run 8:00:00 AM - 18.60 mi @ 1:59:12 (6:24 pace)
Sunday 25
Training Run 9:30:00 AM - 13.50 mi @ 1:35:13 (7:03 pace)
TOTALS
Running: 92.6 mi

That's all I got.

January 18, 2009

GBTC Invite

Today was the GBTC invitational. Lot's of fun on the indoor track. The 5 inches of snow made for a white knuckle 1 hour drive to harvard which is typically 35 minutes for me. Two accidents on the way in. One spin out which ticked me off because the car looked fine and all the person had to do was drive on away. Another had two cars facing all wrong and obviously collided. It is easy to see how it happens. I had a person almost hit me on my way because they were just tailgating too close and when we hit one of those compressions, they came was within about a foot of my rear window. Nothing like a big GMC logo barreling towards you when you are stopped and just waiting for the crunch. Never came.

Today was 3k for me. Good race with a lot of good runners and now one even close to race ready shape. I felt I was furthest from race ready I have ever been for a 3k. I wanted to go out in 4:40 and then try to hold that split pace. I went out in 2:22 and then through the mile in 4:41. Felt pretty strong the entire time I was leading the race but for some odd reason could not drop it into gear when it came time to do so. Must be from the lack of track work. Three track workouts creates not a track racer. That's what Yoda would say. When Ely went barreling by, I could not match it and then five others went flying by so that was that.

Oh well, the first one always sucks. I typically use that as a throw away race at BU mini or something.

I also just finished watching McNabb puke all over himself again in an NFC championship game. He is the worst big game quarterback ever. Guys were wide open all day and he did not hit hardly any of them. Even the complete catches were made by the receivers great hands and not mcnabbs throws. I also can't believe a team as crappy as the Cardinals are in the playoffs. They really stink bad and this super bowl is going to be an AFC romp no matter who wins tonight. I off to watch that game.

Before I go, this weeks training.

Monday 12
Training Run 11:30:00 AM - 7.55 mi @ 51:22 (6:48 pace)
Tuesday 13
Training Run 11:30:00 AM - 5.20 mi @ 34:55 (6:42 pace)
Running Workout 7:00:00 PM - Anaerobic Capacity Intervals - - 4.00 mi @ 19:13.00 (4:48 pace)
Wednesday 14
Training Run 6:20:00 AM - 8.20 mi @ 57:31 (7:00 pace)
Training Run 11:30:00 AM - 6.80 mi @ 47:30 (6:59 pace)
Thursday 15
Training Run 7:00:00 AM - 3.50 mi @ 26:00 (7:25 pace)
Training Run 11:30:00 AM - 7.20 mi @ 51:45 (7:11 pace)
Friday 16
Training Run 8:00:00 AM - 8.50 mi @ 58:10 (6:50 pace)
Training Run 5:00:00 PM - 3.30 mi @ 23:15 (7:02 pace)
Saturday 17
Training Run 11:00:00 AM - 7.10 mi @ 49:11 (6:55 pace)
Sunday 18
Running Competition 10:45:00 AM - GBTC Invite (Indoor Track) 3K Run @ 8:44.00 (1:09 pace)
TOTALS
Running: 80.22 mi

That's all I got.

January 11, 2009

White out week

Another beautiful running day in scenic New England. 8 inches of snow made for the longest 12.5 miles of my career. Brad, Mario and Christy Mae completed the Littlefield Barton loop in a staggeringly slow 1:35. No injuries though so the run was a success.

Today concludes the first week of training for Boston. Don't register online, it is 6 bucks more for the entry. Just wait until the .pdf is working.


Monday 5
Training Run 11:25:00 AM - 7.00 mi @ 49:29 (7:04 pace)

Tuesday 6
Training Run 11:30:00 AM - 5.20 mi @ 34:15 (6:35 pace)
Reggie Workout 7:00:00 PM - Anaerobic Capacity Intervals - - 4.50 mi @ 21:36.00 (4:48 pace)

Wednesday 7
Training Run 11:30:00 AM - 7.00 mi @ 50:18 (7:11 pace)

Thursday 8
Training Run 8:30:00 AM - 8.70 mi @ 58:52 (6:45 pace)
Training Run 4:00:00 PM - 4.80 mi @ 31:53 (6:38 pace)

Friday 9
Training Run 6:40:00 AM - 6.00 mi @ 42:01 (7:00 pace)
Training Run 4:15:00 PM - 4.80 mi @ 32:25 (6:45 pace)

Saturday 10
Squires Workout 12:00:00 AM - Long Run - - 18.10 mi @ 2:01:38.00 (6:43 pace)

Sunday 11
Running Workout 12:00:00 AM - Long Run - - 12.50 mi @ 1:35:00.00 (7:36 pace)
TOTALS
Running: 85.6 mi

Not a bad first week.

That's all I got.

January 7, 2009

Real Training

I have been dodging it for 6 weeks now and last night it all caught up with me. An actual workout over a measured distance with targeted times. The only way to really find out how far you have to go. It is a ways.

Reggie Lewis Workout

2 x (800 - 800 - 1600 ) - 2 x 400

2.22
2.23
4.53
2.23
2.25
4.59
68
68

Ugh. Back to the real track workouts and my legs didn't like it one bit. Not one bit. I do take some satisfaction that this was my first real track workout since spring so the legs are not completely gone. I was disappointed the targeted 72 second pace could not be held on the miles. had to dig out a 34. last lap on the second mile to stay below 5:00 pace. In my defense, the track was absolutely packed so no sense of rhythm or pace could be attained. Friday nights are so much better for workouts.

Today I completed a slush rain filled run in 50 miserable cold minutes. The morning run scuttled by snow I had to snow blow out of the way, and evening run scuttled by slush I had to shovel out of the way. This week has been a disaster with running on the roads. Too much ice and not enough room on the roads.

The Apokálypsis is upon us. We are in so much trouble as a nation when a bunch of people pretending to play golf/tennis/baseball/bowling is more popular than actually leaving ones house, going outside, and doing these activities. I did notice you do not have to wait for tennis courts at all at the park anymore. There are usually 3 or 4 courts open. Everyone is at home playing fake tennis. I wonder if guitar instructors are noticing a huge decline in interest because of guitar hero? It isn't that I don't like video games, quite the opposite, I love them. The most popular games should be the ones that allow you crash an Audi R8 GT3 at 160 mph getting everything wrong through the senna chicane at Adalaide. You know, something that you, unless you are very lucky and skilled, will just never have the chance to do. I just feel bad that super mario has always been the most popular game, and now it is replaced by Wii Sports of all things. Sad day for video games.

That's all I got.

January 3, 2009

Rare Car Run

Gorgeous, No?

1965%20Etype.jpg

This morning, as Christy and I were running down Vega Rd in Marlborough, I spotted a 1965 Jaguar E-Type soft top sitting in the driveway of a house. My jaw almost dropped to the pavement. It was British Racing Green and looked spotless. I didn't know whether to be jealous at the guy for showing off his sweet little roadster or pissed at the fact he had it out in these slushy salty conditions. I assume he doesn't have it up on jackstands in his garage and was just backing it out of the garage to let it run a bit and prevent the tires from flat spotting. If I saw it on the roads I would have been pissed. I think the 1965 E-Type is one of the most beautiful cars ever built. They are also like many beautiful women, high maintenance. She may have looked good on your arm and been great in bed, but the rest of the package is just not worth financial and emotional costs. They have horrible fluid seals, tough to find parts, and worst of all, lucas electrics. I am not unconvinced I couldn't design a better electrical package than the ones created by Lucas Electrics because they are crap. But God are they beautiful looking machines.

When I got back after the run and checked my email, there was an article on the front page about a perfect Bugatti Barn find in England. A rare 1937 Bugatti Type 57S Atalante was found in a dead guys garage. I bet that find will tear the family apart as far as who owns that nice little car. They say it may go for 4 million bucks.

Ok, on to the running at hand. Last night I payed my 80 bucks to join Reggie even though I swore last year would be my last year on the Indoor track. I teamed up with Justin M. and did 4 x 600/400 at 72 second pace just to get a feel for the track and turn it over some. Felt really good and do believe all of the strength stuff I have been doing will pay off handsomely. Maybe missing cross country nationals isn't such a bad thing. In two weeks I start my marathon specific work and then will begin the build up to Boston.

A big congratulations to Mike M. and Brian C on the youngest additions to their family.

That's all I got.