Back to Basics

No More Racing. I am getting progressively slower. I am going to take the advice of some of my friends and just lay low for a few months and get back to basics (Lots of miles/killer workouts/Sunday long runs in Keene with the Keeneyans). 16 weeks until Bay State Marathon. Good Job to CMS at Cranmore. National Champs!

Elm City Track Workout

Objective: Pyramid-400/800/1600/800/400
Keeneyans: Wilson Perez, Andy McCarron, Me, and the Keene High Boys.
Outcome:

• 71 sec
• 2:24
• 4:44
• 2:20
• 60 sec

Overview: Again, it is a lot of fun to get together with everybody and run like hell. I couldn't think of a better way to spend a Wednesday night. Mason Mann is still having problems with his calf (which bothers me a little because nobody knows what is wrong). Sam Kent is as focused and hard working as ever and I don't suspect I will see Chris Ager until the first day of practice in the fall. Afterwards Wilson and I headed to Armadillos for a burrito and a pint, good times. Oh yeah, I am paying the price for that core workout yesterday. I can't cough or sneeze or laugh without being reminded of all those crunches.

Mt. Washington

This race was pretty insane. Absolutely relentless. No breaks. No recovery. And nothing about speed. It is basically just all guts. The race started in rain and clouds, continues through it , and up over the weather. I finished 14th overall in a time of 68 minutes and 10 secs. During the race I was thinking that I will never again toe the line for another suffer fest. But I will. I will forget the pain and remember the view in a year's time. Afterwards I had fun talking with Dave Quintel and George Zack. GZ I found out has a fondness for beer that seems to match mine. We talked shop for a few and then Jess and I headed home. Next up: Cranmore. Here are the grueling splits from Sat. 6:48/8:26/8:45/9:06/9:43/9:36/9:31/7:13. This video clip of my last 18 secs pretty much sums up how I felt for everyone of those splits. My lovely wife took the shot.

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Team Keeneya

Objective: 4 x 800; 4 x 400
Recovery: 400 jog between 8's; 200 jog between 4's
Keeneyans: Justin Fyffe, Josh Ferenc, Greg Hammett, Wilson Perez, and Andy McCarron
Result:

• 2:22
• 2:20
• 2:22
• 2:17
• 70 sec
• 69 sec
• 67 sec
• 61 sec (Josh and I are competetive)

Overwiew: It was awesome to get together with this outstanding group of athletes. We hope to continue and add more participants in the future. I feel good about the workout and can't wait for more. FYI- Greg coined the term Keeneyan.

USATF NE Trail Championships

Saturday, June 13th marked the New England Trail Championships. I got to the race the customary 1 hour prior to settle in and get a comfortable warm up. I was greeted by CMS teammate Greg Hammett and Josh Ferenc (Inov-8). We headed out and jogged the first couple of miles of the course. I knew the course pretty well as this was my third year in a row toeing the line. After Dave Dunham (RD) gave us some last minute instructions we were off. I found myself battling Eric Morse the first few miles until we started to climb and I gapped him. I felt very strong for the first time in awhile until the final push to the half way point and water stop. Josh (former USA Mt Team member)caught up to me and passed me. I had absoutely no answer for it and had to let him go. The next half of the race is basically a free fall and completely blew up my quads. I held off Andy Mcarron (CMS) who was gaining on me on the descent and Eric Morse for a 2nd place finish in a time of 37:03. This was 13 seconds slower than last year (still working things out). I am optomistic my recovery is coming along although it is much slower than I want and look forward to Mount Washington next weekend.

3 X 1000m

Objective: 3 X 1K @ 2:58
Recovery: 2 minutes
Result:

1. 2:57
2. 2:56
3. 2:52

Overwiew: I did this very quick workout with Josh Ferenc. We did a 1.5 mile w/u and c/d. Each rep had probably 2:30 rest because we kept chatting with Coach Goldsmith. I aslo did a few miles after Josh left to hopefully buy a house.

Control/Alt/Delete

Yesterday was a good day although I raced really slow. The drive was pleasant and went by quickly. My legs feel good for the first time in two weeks (not during the race but afterwards). I think the 5K shook out everything I wanted to get rid of. Monday marks the first day of the next training cycle. My goal right now is to focus on Mt Cranmore. I don't have much else to say because I didn't really do much. Good job to the rest of the CMS guys and sorry for the poor race. Last time, I promise... yeah right. Up next Northfield!

Basic 200's

Objective: 3 sets of 3 x 200 @ 30 secs
Recovery: 200 jog between reps and 400 jog between sets
Result:
Set One
30.82
29.73
29.41
Set Two
29.17
28.46
28.59
Set Three
29.16
28.30
27.82
Overview: I did a 5:58 w/u mile and a 5:54 c/d mile. I felt pretty good during this workout. The duration seemed easy compared to the 5 x mile workouts but the leg speed just is not there yet. I will continue to increase my intensity to find it. I am pleased with my effort and look forward to some shorter races. I also went for a 5 mile trot with the Keene High Boys. Next up: Rhody 5K!

Pack Monadnock

This was my first mountain race of the season. I was nervous going into it due do the fact that it has only been 7 days since my 2:27:32 marathon effort. I have been taking it easy and felt I should give it a shot. I felt surprisingly good early on in the race until about mile 7 where I simply ran out of gas and went into survival mode. I actually felt a little nauseous entering the auto road. My body was realizing what I was about to put it through. A couple of nervous gags later and I was headed up the steep climb and up to 30% grade. In the end I took about 3 minutes off of my time from the previous year and think once I shake out this marathon I should have my wheels back. My effort produced the 26th fastest time on Dave Dunham's record of the all time list and third place for the day. Central Mass Strider's Open and Masters teams placed first in each of their divisions. Here are my splits, although slightly irrelevant in a mountain race (but interesting):
6:02
5:36
5:18
6:01
5:29
6:06
5:42
6:36
7:10
9:22 (yeah that's right!)