Wednesday, November 4, 2009

50K World Trophy Championships


Jess and I headed to Bradley International Airport Wednesday night to catch our flight. We were greeted with what the associate called, "Bad news and worse news". First, our connector flight to Philly was 5 hours delayed and wouldn't be here until 9pm. OK, we can wait. The worse news is the flight from Philly leaves for Spain at 7pm. The only solution was to drive to Boston in rush hour traffic and catch a British Airways flight to London. We made it and got to Malaga Spain the next day. Unfortunately I didn't have time to inform anyone about the schedule change, so, although we were close, we were still a 2 hour car ride from Gibraltar with no car. We ended up paying 150 Euro to get to customs and another 10 do get to the Europa Retreat Center once we were in Gibraltar. We finally made it late Thursday night, extremely stressed and tired. We were taken to our room where we proceeded to sleep 13 hours straight.
We met the rest of the athletes at lunch the next day and waited around for the technical race meeting at 4pm. The government, at the last minute, pulled their endorsement for the 10 kilometer loop course and the race officials had to scramble and come up with "something". The solution was a 1km out and back and then 6 x 4km out and back along the shore line and piers.
Later that night we met in the Retreat Lounge to get a shuttle downtown for the opening ceremonies. All of the countries lined up behind a local Air Cadet and their countries placard. We marched into a gymnasium were seated and got to watch a local dance team put on a Micheal Jackson Tribute dance to Thriller. It was low key but very nice. Afterwards we had a pasta party with some good eats.
Okay, now to the important stuff. The race started at 2:30pm and it was very hot and humid. I went out pretty conservative, allowing the leaders to go out and have at it (Michael Wardian was attempting an AR). I took charge of the chase pack but soon found myself in no mans land. No matter, I can run alone. Which is what I did for about an hour and half. This is when I caught up to the Japanese runner (who went out like crazy early on). I figured he was done so I tried to surge past him. He wouldn't let go. I sped up, he sped up. I slowed down, he slowed down. It was obvious he wanted to go along for the ride. I pulled the train for another half hour when a Belgium runner joined us and quickly went on by. The Japanese guy went with him. So again, I was flying solo. But only for about 20 minutes. I took one of several blind hair pin turns and just about ran over the Japanese runner. He was hunched over and really letting it all out. He was done but wouldn't give up. He ended up walking most of the rest of the way.
The coarse was very difficult to navigate because we had to snake through construction and piers. Gibraltar by the way is not flat. There was a substantial climb that had to be trekked 7 times. I actually think I benefited from the coarse because I made most of my ground on the field on this climb. In the end everyone ran slower than they wanted. I figured I would be 10 to 15 minutes behind the leaders and that's where I was. I was ranked 12th going into the race and finished in 9th in 3:15:02 so I feel very good about the race. Thanks to Jess for crewing for Team USA.
Sunday Jess and I hiked up the rock. It felt good to get the race out of my legs. We saw all of the monkeys that live up there and the old forts and tunnels. It took most of the day to get up and down.
The trip was a complete blast. It was so cool to meet other runners and compete against them. Here are the top ten results:

1º Lucas, Nonyana 02 58 03 : :
2º Paul, Molineux 03 00 15 : :
3º Micheal, Wardian 03 00 56 : :
4º David, Kirkland 03 03 10 : :
5º Julian, Rendall 03 12 35 : :
6º Pieter, Vermeesch 03 13 40 : :
7º Hermans, Mokgodi 03 13 52 : :
8º Daniel, Oralek 03 14 16 : :
9º Justin, Fyffe 03 15 02 : :
10ºAndrea, Bernabei 03 15 10

Saturday, October 24, 2009

Running Compilation Video

Thursday, October 22, 2009

Shake Out

Objective: 8 X 200 @ 35-38 sec
Keeneyans: Me and the Keene High Boys
Result:
38 sec
37 sec
36 sec
35 sec
36 sec
35 sec
35 sec
35 sec
Overview: I did a 3 mile warm up and then hit the track with the JV X-C team. Today I took my first strides since Sunday (sore). It felt really good to turn them over. It worked out pretty well. The JV squad was taking it easy for the JV State meet Friday and I am on the mend. We also added on 12 X 100 striders before our stretch.  I feel good and hope the guys can really prove what I know they can do. This is their last chance this season. Let's go!

Tuesday, October 20, 2009

Bay State Marathon

Well, needless to say the race didn't go the way I had planned. I knew it wasn't going to be the day to run a good time with the conditions being what they were. It was a fun day though I really wanted to stay with Joseph Koech and see how long I could hang I was surprised and worried that I seemed to be in control of the tempo very early on. Joseph and I were hovering around 5:35 pace for most of 16 miles (behind schedule). It was at the 16 mile split 5:38 that I realized he didn't want anything to do with a faster pace. Mile 17 was 5:40. My confidence grew. The 18 mile mark is what did it for me (5:41). I knew I was going to have to run my own race and I decided to go back under 5:30 pace. I quickly gapped the field and felt relatively comfortable through mile 24. I thought I had 2 minutes on second place and keyed it down to just bring it in. To my surprise Brandon Newbould flew by me like I was a back of the pack half marathoner at not the 25 mile mark, but the 1 mile to go mark. It took me a bit to realize what just happened and I quickly tried to catch up. My legs had a different plan. They had graciously adapted to the 6:10 pace I had ordered and weren't going to give me anything back. Kudos to Brandon for running a much more consist and race and finishing so well. I actually think the highlight of my day was being able to watch my friend and training partner, Andy McCarron finish in 2:29. He has been stuck at 2:30 for the last few attempts and really wanted this one. The look on his face said it all. I am also very excited to have been a part of the CMS championship marathon squad. I knew we could do it and it feels good. One more big race (50K Worlds)for me and I am going to take a few weeks off, reevaluate my goals for the upcoming year, and get ready for indoor and snowshoe season. Great job to all the finishers on a hard day! Here is an article on the race:
http://www.lowellsun.com/sports/ci_13593264

Thursday, October 15, 2009

Final Workout

Objective: 5 x mile @ goal marathon pace
Keeneyans: Me and Andy
Result:
5:20
5:28
5:28
5:25
5:24
Overview:  Obviously this workout was easy.  It was supposed to  boost confidence and hone down on the correct pace.  I was way too excited to hold back.  My true intensions are to hover around 5:28/5:30 mpm.  The money is in the bank.  I hope I invested well.

Monday, October 12, 2009

Never Give Up! Race for Angella

Sunday Jess and I headed into town to participate in the Race for Angella.  Angella is one of my friends and a dedicated runner who was diagnosed with lung cancer a few months ago.  She is a  Mountain Goat and is looking forward to skipping the lottery and running Mt Washington next year with her husband Clynt Joslyn.  Clynt's goal for the race was to run with me the first mile and then join his wife who was walking.  That's right.  She participated in the race.  This lady is crazy!  I was very impressed and it is awesome she is taking to treatment so well.  On a much less important note:  I felt light, fresh, and snappy.  The rest is paying off and it seems to be a green light for Bay State.  I hit all of my mile splits in aroung 4:55 or so.  The results say it was a four miler but it was actually 4.47 or so.  That's what I got on Map My Run and some other who had GPS.  Another week of rest.  Jess and I are heading down Saturday morning and staying at a Holiday Inn to get focussed.  See some of you there!  Results here:
http://www.coolrunning.com/results/09/nh/Oct11_NeverG_set1.shtml

Friday, October 9, 2009

Focus

I am spending the next couple of weeks focusing and taking it easy.  I have some stiffness in my right knee and hip flexor (IT Band?).  I am basically on 10 a day easy.  My last workout was Wednesday with Josh Ferenc @ Bellows Falls track (we ran into Tim Eno on the warmup). 
4 X 1200
3:55
4:01
3:55
3:52
I feel good and want to stay loose.  I am starting to get pretty worked up.  Let's Do This!!!