Saturday, October 24, 2009

Thursday, October 22, 2009

Shake Out

Objective: 8 X 200 @ 35-38 sec
Keeneyans: Me and the Keene High Boys
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:

Thursday, October 15, 2009

Final Workout

Objective: 5 x mile @ goal marathon pace
Keeneyans: Me and Andy
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:

Friday, October 9, 2009


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
I feel good and want to stay loose.  I am starting to get pretty worked up.  Let's Do This!!!

Thursday, October 1, 2009


Objective: 10.4 mile Keene State Loop with 1/2/3 minute efforts.
Recovery: Back off a bit for half of effort.  (very limited recovery).
Keeneyans: Me, Andy, Mark Miller
Result:  Mark and I finished the loop in 53:57.  We were bad hosts and Andy got lost. Don't worry he's pretty smart and found his way back to Mark's house.
Overview:  This workout was almost identical effort wise as "The Michigan".  I feel very strong and pleased to have a killer workout 4 days after Sunday's long run.  My legs responded when I needed them to push.  So far so good.  I am looking forward to Bay State big time.