Charlestown Track Pyramid

Headed over after work, didn't quite know how hard this workout would be, it turned out to be a good one. Steady rain towards the end made it wet, but the wind wasn't too bad. I was fearing that middle mile, but I was in the groove fairly good by that point and it was the 1200 after that was tough.  I wasn't quite sure what kind of rest to go for, it ended up to be either 1:30 (1/2 lap)jog for the shorter ones and 2:30 (full lap) jog for the longer ones. Pace wise I was just going for 5k for the bulk and trying to open it up on the 200's and 400's. I watched the clock on the way up the Pyramid and didn't on the way down and just ran by feel-pleased with the consistency without starring at splits.
200-38.4
400-1:32
800-3:05
1200-4:50
1600-6:23
1200-4:52
800-3:07
400-1:28
200-39.0

Charlestown Track 10x400

Ran over to the track with about a 30 minute window after work and banged this out. I had thought about something like 15x400 with a 200 jog, but as I was tight on time I figured I'd shorten the work and the rest. I did a 100m jog in between  which worked out to about a 40 second jog. Not a really tough workout but with minimal rest I was getting fatigued by the last two. Perfect weather, cool and dry with a slight breeze, if I had the time I would have liked to try and do 15.
1-1:29
2-1:29
3-1:31
4-1:31
5-1:27
6-1:30
7-1:29
8-1:29
9-1:25
10-1:23

Salem Green 5k Cross Country Race

Headed over to the Salem Green Golf Course on Sunday w/ the family. Nice race, lots of small steep hills and a ton of people. Really surprised to see so many people turn out for this. My kids hung out in the sand trap while I ran, a really great morning. Lately I have been thinking less and less about the marathon distance and more and more about the shorter stuff. I think I might bypass the spring marathon and aim for a decent 1/2 marathon time-mainly I just cannot get motivated to run more than 12 miles and run it slowly. We will see how the spring progresses, I might try and go a little longer this weekend. This race was a ton of fun and I am looking forward to hitting some more short races like this, plus it is fun w/ the family there.Results

Charlestown Track 6x800

Beautiful day, bit of a headwind but otherwise perfect running weather. Having not run this pace for some time, it was a bit of a shock to the system on the first two but the rest went by fairly solid. A good effort, not too tough, but no too easy either. Took a 1/2 lap jog in between.
1-3:07
2-3:12
3-3:13
4-3:11
5-3:10
6-3:03

A great weekend! With No Running!

Logged only 21 miles last week. A variety of ailments working through the house, I had a cough and fever Weds-Friday. My son has the same and my daughter had an earache, fever etc on Saturday morning. So with beautiful weather over the weekend I just decided to give my body a break from running and enjoy it. My poor wife and daughter spent Saturday morning in the doctor's so my son and I tried to make the best of it, so we ended up spending the morning at the beach!!!! It was absolutely a perfect day for flying kites, digging holes, and collecting "stuff" Was probably some of the best one on one time I've had with the little guy in a while. We went as a family to gammy and gampy's on sunday and had a great day burning leaves in the perfect weather. That afternoon Allison and I even got to spend about 3 hours alone recollecting on the joys of having been married for 7 years (Anniversary today).  I'll get back to the mileage this week and hopefully the fatigue and funk I've been trying to plod through for 2-3 weeks will be behind me.

C.R.A.S.H. B.'s 2010

I've gotten in pretty good shape over the last year so I figured I'd relive the Glory Years and head down to the Indoor Rowing World Championships on Feb 14th w/ my best bud Pat and hammer it out one more time. Last time I did this was 1998.  At about 900 meters down I remembered how brutal this sport is. It is unbelievable how in about 3 1/2 minutes you can feel utterly spent.  With no rowing under my belt but a significant amount of running I felt very confident aerobically going into it, but once I hit half way my legs just crapped out. My goal was 7 minutes and for the first 2/3 I was right on target, but the wheels came off the cart pretty quickly with about 800 to go. Final time was 7:03, Pat kicked my ass with a 6:54, there is always next year! Turned out to be a great day, grandparents had the kids so Allison and I went out for a nice  Valentine's dinner afterward.

2010 Stew Chase 15k

Some pretty steady headwinds on the way out (this is an out and back course). You can tell by the mile splits which miles were the toughest. I didn't feel particularly great, especially when I hit some of the more difficult miles and saw how poor my splits were. But, I was almost 4 minutes faster than last year so it is hard to complain too much. I also haven't really run hard in over 3 weeks, so pushing an aggressive pase for 9+ miles was a little bit of a shock to the system. My biggest fans were there at the finish braving the frigid wind to see daddy drop the hammer. All in all a great day.  Splits below:
1 mile-6:43
2 mile-7:01
3 mile-6:47
4 mile-7:14
5 mile-7:28
6 mile-6:40
7 mile-7:10
8 mile-6:56
9 mile-6:53
.3 mile-1:59
Total: 1:04:58/6:59