Tuesday, March 31, 2009

I cast a long shadow on the early morning run today

3 miles in the coolness of the morning brings me to a total of 100 year to date!

No ankle problems.

The workouts will progressively get harder as I work myself into good running condition on the 3-day per week FIRST Plan.

Sunday, March 29, 2009

clothing dripping to dry

I realized that running in the rain is a progressive resistance workout. As I got out of my wet clothing, I realized how much it weighed. That was a lot of water it held, as evidenced by the dark shadow on the floor, the puddle the rain left as it dripped from the clothing.

It was a good 6 mile run today. One of my favorite routes. The rolling hills along Pleasant St provide a short slope up, incentive to maintain stride, hold the pace, keep the rhythm going. Then the road flattens out a bit, allowing for a brief respite before slopping up again. The slope and flat pattern occurs about four times, then you turn into downtown where is rises again and then on King St the last slope before home.

The rain didn't bother me. Didn't really notice it while running other than keeping watch for the road puddles to avoid.

A nice warm shower after getting out of the wet clothes gave me a good start to the day!

Tuesday, March 24, 2009

In the groove now

Thanks to a quick stop at the Dunkin Donuts on RT 140, to give an additional meaning to "America Runs on Dunkin", I had a good run this morning.

It was cool and breezy but I managed to head into the breeze for the first mile or so. It was tough to start as I was cold starting and it was a cold breeze but as I warmed up I got closer to the turning point and once the wind was behind me, it felt so much better.

Just after two miles, I realized I wasn't going to make it without a pit stop. Fortunately, Dunkin Donuts had a location along my route today. The bathroom was open so I was in and out quickly. I did turn a few heads with my running stuff on but hey, it's morning. They hadn't had their coffee yet so they may forget about it.

I had estimated the route to be about 4.5 miles. When I mapped it out with MapMyRun, it turned out to be 5. Nice.

It feels good to be back in the groove. The run wasn't taxing. I will be able to get into the real three day workouts according to the FIRST Plan. Today will count as my tempo run. I'll do some track work on Thursday. Then the distance run on Sunday. Two days of light weight work and some walking on one or more days will complete the routine.

Sunday, March 22, 2009

Providence: St Pat's Finish Medal

A close up of the finish medal from yesterday's St Pat's 5K Race held down in Providence, RI.

A great event, well executed and for the first time run, it attracted about 2600!

I was waiting patiently for the results to be posted to CoolRunning and shortly after they were, I also received a personalized email with my specific results. Nicely done!

I'll likely return next year. It was a great experience!

Saturday, March 21, 2009

St Pat's 5K - Providence, RI

I ran the St Pat's 5K down in Providence, RI today for a good timed workout. It was a good course, out and back. Slightly uphill going out and then on the turn around but the best part was the slight downhill all the way back.



Rough estimates for my splits were
first mile - 8:20
second mile - 8:20
third mile - 8:00

See that downhill came in handy!

The gun time at the finish was 26:02. I estimate about 40-45 seconds lost at the start between the gun and crossing the actual starting line. The chip time could come in at about 25:20 if my calculations are correct.

Not worrying much about it. This was a good first workout. I really haven't gotten into speed work yet as I have primarily still been building up the mileage and only in the past couple of weeks did I get 5 miles on Sunday. This result is great considering.

Have a good run today!

Thursday, March 19, 2009

First track workout


Are you going to stagger to the start today?

Or take the inside track with focus and determination?

I did my first track workout this morning. It felt a little strange at first. It has been several months since I was on a track. The ankle and new brace have continued to behave well. Knock on wood, I hope it continues that way.

I started with some simple strides working my way up a small ladder. 100-200-300-300-200-100. With a walk/jog recovery of the same distance for each step. Then I ran home from the track (another 2 miles) for a total workout of about 3.5 miles.

A good work out. I will sleep well tonight.

Monday, March 16, 2009

Sunday, March 15, 2009

the face and effort is focused on finishing five miles!

Yes, the second week for 5 miles on Sunday. The ankle brace is continuing to do its thing. The ankle feels normal.

The run was good today. An out and back route, little breeze, warmer so I only needed the headband. I also rolled up my gloves and carried them most of the way. Helped to concentrate on good arm carry and good rhythm.

I'll run 3 on Tuesday, do some quarters for the first time on the track on Thursday and then go down to Providence for the St Patrick's 5K on Saturday. It won't be a race effort for me, just a good run in plenty of company.

If you are going to Providence, let me know and we can meet somewhere along the way.

Friday, March 13, 2009

Thank you!

To whomever picked this up downtown and took the time to return it to me. This is much appreciated.

I had dropped it when running last Thursday morning. I know I had it in my pocket at the corner of Summer and East Central. When I checked again on Wachusett it was gone. I completed my run, got into the car and retraced my route. As I went along Union, I was dismayed to find that the DPW crews were out street sweeping. Good for them and cleaning up the town but that also meant that if I had dropped it on Union, I had no chance of getting it back. It would have been gobbled up in the sweeper.

With it returned, it must have fallen out somewhere along East Central before I turned on Union.

Anyway, my thanks to the person who picked it up and was kind enough to return it. Franklin does have fine people living here. Don't let anyone say otherwise!

Tuesday, March 03, 2009

5K uses Marathon finish line

Contributed
Posted Mar 02, 2009 @ 04:31 PM

BOSTON —

The Boston Athletic Association announced today plans to host a 5K road race on the day prior to the running of the 113th Boston Marathon. The 5K will offer a fun and competitive course for athletes, and for those who have always dreamed of crossing the Boston Marathon finish line, a 'non-qualifying' chance to do so.
"The record closeout for the Boston Marathon registration is a testament to the popularity of the event and we are happy to be able to offer athletes another race in which they can participate in on the same weekend," said Guy Morse, B.A.A. executive director. "We look forward to the response and participation of runners in this year's 5K, as well as the competition and excitement it will bring to participants and spectators."
DATE: The B.A.A. 5K will take place on Sunday, April 19, 2009
TIME: Start - 8:00 AM
FIELD SIZE: Event limited to first 4,000 who register
5K COURSE: Start on Boylston St. between Exeter and Fairfield Streets, left on Tremont St., left on Park St., left on Beacon St., left on Arlington St., right on Commonwealth Ave., left on Hereford St., left onto Boylston St., finish at marathon line.
ENTRY FEE: $40.00 non-refundable, online only
MINIMUM AGE: 10 years old
ONLINE REG. Online registration at www.baa.org begins Thursday, March 5, 2009 at 10:00am. It is anticipated that the race will close out quickly.
ADDITIONAL HIGHLIGHTS:
* Finish at the actual BAA finish line on Boylston Street
* Seating for 3,000 spectators
SANCTIONED BY: USATF
NUMBER PICK UP:
* Friday, April 17th from 12:00 Noon - 6:00PM, Hynes Auditorium, Boston
* Saturday, April 18th from 9:00AM - 6:00PM, Hynes Auditorium, Boston
AWARDS: Top three in each age division (19 and under, 20-29, 30-39, 40-49, 50-59, 60-69, 70-79, 80+).
The 113th Boston Marathon will be held on Monday, April 20, 2009, Patriots' Day, in the Commonwealth of Massachusetts. The race follows a 26.2-mile point-to-point route from the town of Hopkinton, Mass., to Boston's Back Bay. This year's race will begin with the Elite Women's Start at 9:32 a.m.
Additional information about the B.A.A. 5K, the Boston Marathon and the Boston Athletic Association can be found online at www.baa.org.

This was originally posted on the Milford Daily News here