Just the Two of Us

Objective: 6 x 800; 4 x 400
Recovery: 200 jog in between 8's, 400 jog in between 8 and 400, 200 jog in between 4's.
Keeneyans: Me and Andy
Result:
2:19
2:18
2:19
2:18
2:18
2:17
67 sec
66 sec
65 sec
62 sec
Overview: Glad it's over.

"The Michigan"

Objective: I will try my best to describe this killer workout. The effort sessions are 1 mile, 1200, 800, 400 @ 5K pace. For "recovery" our goal was 1200 @ 10K pace. This workout was continuous and grueling.

Keeneyans: Andy (this was his idea), Me (I went along with it), Greg Hammett (showed up), Joel Fedorowitz, and the VP himself Steve Chabot.

Result:
1 mile 4:40
1200 3:52 (recovery on road)
1200 3:32
1200 3:48 (recovery on road)
800 2:23
1200 3:51 (recovery on road)
400 68 sec

Overview: I think this may have been the hardest workout that I have ever done. I was pretty much uncomfortable the entire time but managed to get through it. I am very glad that I did. To add salt to the wound, afterwards, I had Keene High Cross Country practice and paced a 17:30 5K time trial. All in all it was a good day but paid the price, because today I basically did a 10 mile shuffle through Putney. It was a recovery day for sure.

50K World Trophy

Gistel, August 17th 2009

Dear Mr.Fyffe,


The IAU 50K World Trophy Final in Gibraltar, October 31st 2009.


This season you performed very well during the selection Race for the IAU 50K World Trophy in CAUMSETT (USA).

One of the results of this is that you are invited to run the Final Race of the IAU 50K World Trophy in Gibraltar on Saturday October 31st 2009.


We can offer you:

- Free accommodation, full board, for 5 nights

- A travel grant of minimum 450 Euro

o This amount is subject to an increase, depending upon the number of invited runners that take part in the event but it will not be less than listed here.

o This travel grant will be paid in Gibraltar.

o It’s up to you to make your reservation to fly over to Malaga (Spain) which is the nearest airport to Gibraltar.

May we ask you to answer us before August 31st if you accept this invitation or not. This will allow us to organize your accommodation or, in case you don’t accept it, to invite another athlete.
We hope to receive a positiveanswer of you one of these days,

Kindest regards,

Jan Vandendriessche

IAU Director of Organisations

I n t e r n a t i o n a l A s s o c i a t i o n o f U l t r a r u n n e r s

Under the Pat ronage of the Internat ional As soc iat ion of Athlet ic s Federat ions 1 7 , R u e P r i n c e s s e F l o r e s t i n e , 9 8 0 0 0 M O N A C O

w w w . i a u - u l t r ama r a t h o n . o r g

And Another One

Objective: 3 X mile w/ 2 minute recovery 4 X 400 with 200 jog recovery.
Keeneyans: Andy, Joel, Me, Bryce, Steve Chabot and his better half Erin.
Result:
4:46
4:44
4:45
70 sec
68 sec
66 sec
66 sec
Overview: I took today off from work to speak at the Monadnock Cross Country Running Camp about goal setting. It was very rewarding to see so many young people interested in running and wanting to find out more (the kids ranged from 6th grade to seniors in high school). I did an 11 mile run with the older kids and was surprised to see a high school sophomore female push a 6:30 pace and drop most of the guys. Expect great things from Chloe Meleski this cross season (her first now that we talked her out of soccer). She also ran a 5:04 mile in track this last season. After, I headed over to meet the Elm City Boys and knock out a workout. A pretty long day but way better than the office. Back to reality tomorrow.

Bridge of Flowers

I headed South this morning to run in the 31st Bridge of Flowers 10K. This a challenging course and the hill at mile 2 will really put the breaks on any tempo you have going. I have been training pretty well the past 5 weeks and felt it was time to test my wheels without any expectations. The plan was to go out conservative hold it for the climb and then let her loose. My slits were as follows:
5:10
5:09
6:25 (BIG HILL)
4:44
5:05
4:53
and some change for the last .2 miles.
Overall I am pretty excited about my effort. I actually tied my 10K PR with 32:19. I guess that means I should find an easier course to get in a good one while I can. CMS found 5 guys and we placed 3rd as a team and I finished 4th overall.
Results: http://www.coolrunning.com/results/09/ma/Aug8_Bridge_set1.shtml

Short and Sweet

Objective: 8 continuous laps alternating 200m @ mile PR pace and 200m w/ 10 sec added on. I do not have a current PR but put myself around 4:20/4:25 range. We started with the slower 200 first so we could end on a fast note. My goal splits were 33 sec for the fast one and 43 sec for the slow one.
Keeneyans: Andy McCarron, Me, Clint Joslyn, Joel Fedorowitz, Steve Chabot, Erin ? (Steve's fiance), and some Keene High boys.
Result:
41.74 / 33.94
44.22 / 33.33
42.66 / 32.72
43.46 / 32.46
42.50 / 34.19
43.74 / 32.64
44.47 / 32.04
44.07 / 30.84
Overview: This workout was harder than I expected but very fun to do. I hope to run well this weekend at the Bridge of Flowers 10k.