Tri or no tri?

I Had an interesting Friday. I ran my 4 miles in the morning, facilitated the Hopkinton Networking Group meeting, held my first 'office hours' on the Town Common to discuss Franklin matters, and then came home to go for a bike ride along the Blackstone River Bike Path with Dolores.

All went well until about 2.5 miles from the finish when the back tire started chattering at me. I stopped and sure enough, the tire had picked up a splinter of wood that could have easily been a spike. As soon as I removed it, woosh! the air escaped!

Fortunately, it was only 2.5 miles back to the car. Otherwise, Plan B would have been implemented.

A cold frosty went down nicely when we were both safely home, albeit a little later than we anticipated.

So for the scorecard, it was four miles running, 14.5 miles bike ride, and 2.5 miles walk. That's a tri right!

Sluggish today

The legs felt sluggish today. I wanted to do 4 x 800 on the track but I wimped out at 3 as the times were deteriorating. I started well enough at 3:32 then went 3:39 and 3:45. Just couldn't get it going. Headed home, a two mile run and was slowing down even as I approached home.

Just one of those days. That is the key. Leave it at only ONE of those day and the next day will be better!

May the roads and trails be kind to you today!

Tree shaded roads

Full sunshine Tuesday with light early and late in the day as we approach the summer solstice next week. A gentle breeze made running comfortable.

The tree shadows show the protection from the sun available on this road.

The best part about the shady roads?

After rolling up, they go down nicely!

All in all, a good run today. What was yours like?

New template

While watching the World Cup, I have changed the template here.

I have wanted to add the menu line and finally have gotten the 'round tuit' to do so.

I hope when you click through and arrive here, this site will allow you to find what you need.

If you don't find what you need, please let me know!

Long run, back before the rain

Got the run in before the rain today. Some nasty weather is forecasted for this morning and afternoon. It was humid but bearable this morning.

As I went up Summer St, I passed one woman walking her dog. We exchanged 'good mornings'.

Further up the hill on Summer, another woman was walking. As I said good morning, she replied, 'show off!' I said, 'one step at a time'. One of those moments when upon reflection, you could say more. On the run, the moment passed. She was behind me, the hill topped out ahead of me and I had miles to run.

In the race of life, we are each on our own path. Are we competing? Only if we are both trying to obtain the same thing and it is in short supply.

Perception is reality for some folks, I guess.

I prefer the understanding the big picture, finding my place in a good sandbox to play cooperatively.

A good day is learning something new, sharing something with someone so that it makes a difference and finding something to laugh about.

What do you think?


BTW - as I updated my mileage tracking spreadsheet I realized that today was a milestone with the 200th mile completed this calendar year!

HMEA T-shirt

HMEA T-shirt, originally uploaded by shersteve.

My new shirt got all sweaty during the track work out on Friday this week. I did 400, 800, 1200, 800, 400 as a short step ladder. My pacing was fairly consistent even in the humidity of the early morning. It was one of those days when the ground fog was dense. I managed to get home before the sun broke through the clouds.

The Children's Museum in Easton

16th Annual Father's Day Road Race & Walk
 

Sunday, June 20,2010
 

5 Mile Road Race and 2 Mile "Fun Walk"
 

Post Race Party, Raffles and Awards

T-shirts for the first 250 pre-entrants 

Childcare available for pre-entrants

Website to register---
http://login.npwebsiteservices.com/ChildrensmuseumEaston/Fathersdayroadrace.asp

The event is to benefit the Children's Museum in Easton, MA

The Children's Museum in Easton

16th Annual Father's Day Road Race & Walk
 

Sunday, June 20,2010
 

5 Mile Road Race and 2 Mile "Fun Walk"
 

Post Race Party, Raffles and Awards

T-shirts for the first 250 pre-entrants 

Childcare available for pre-entrants

Website to register---
http://login.npwebsiteservices.com/ChildrensmuseumEaston/Fathersdayroadrace.asp

The event is to benefit the Children's Museum in Easton, MA

The Children's Museum in Easton

16th Annual Father's Day Road Race & Walk
 

Sunday, June 20,2010
 

5 Mile Road Race and 2 Mile "Fun Walk"
 

Post Race Party, Raffles and Awards

T-shirts for the first 250 pre-entrants 

Childcare available for pre-entrants

Website to register---
http://login.npwebsiteservices.com/ChildrensmuseumEaston/Fathersdayroadrace.asp

The event is to benefit the Children's Museum in Easton, MA

Oreo kind of day

Oreo? What are you talking about?
You know how a sandwich cookie, like an Oreo is hard on the outside and soft in the middle?

That was like my track workout today. The first and last were focused efforts and close to the target pace, the two middle halves got off to a slow start and I struggled to keep them in the ball park.

I was at the track to do 4 x 800 (or half miles). I did 3:35, 3:57, 3:49,  and 3:38.

Definitely suffered from a lack of focus as I started the middle two reps. I could feel my mind wandering away, picking through one or more of my "to do" list and taking it on, instead of concentrating on the run.

There was a strong breeze on the straight-away and you didn't feel it on the back stretch so that helped to contribute the 'lazy' start. I should have shifted to start on the other end so I would go into the breeze to begin with and that would wake me up. Instead, I got lulled into a nice easy pace on the back stretch, then came around the corner facing the breeze and a pace deficit that wouldn't be easy to recover from.

Concentration is key to pace work. Especially when you are doing it alone!

May the roads and trails be kind to you today or your next run.

Note photo credit to sassyradish for use of the handmade oreo - looks yummy!
http://www.flickr.com/photos/sassyradish/3382035562/sizes/m/

Long run Sunday

I got in a good long run Sunday, 15 KM according to my Droid ERIS Tracker app. Not bad. Especially considering that the last time I went that far was August 2006.

Yes, there is a story there. Most of it reported here over the time since then.

The reader's digest version would go like this.
August 2006, good runs on the three day FIRST Program. Generally 3-5 miles on the tempo run, 3-5 miles of track/pace work and 10-15 miles for the long run on the weekend.

That lasted until my kneecap slipped out of position on the kneeler at church one Saturday night and then again during the run Sunday morning. Stayed off running for a couple of days, but when I tried again, the knee cap would move. No pain but it wasn't supposed to do that so I checked with my doctor who sent me to therapy.

Spin forward several months I get the clearance to resume running and the knee fortunately is fine.
Gradually work the mileage back up and when I get to 5, the ankle starts bothering me. Now, what?

Turns out that I had rolled it during a temp run in late 2005, but kept running as it wasn't a bother. Worsened it during the half-marathon in Boston early 2006 but again recovery from that race everything seemed okay. Until the knee cap slipped and then trying to work the mileage back up again was raising the ankle as an issue.

Another round of doctors, x-rays, MRI's etc until finally in November 2008, I saw Dr Leavitt who provided the ankle brace that I have worn while running since then.

It has been a long and gradual return to good mileage. I should have been up to this distance last Oct/Nov except for the heat spell during August that caused me to loose some significant mileage.

No problem, I have patience. I am in it for the health of it as well as making some improvement on my avg race time. Getting up to this distance sets the stage for some good runs ahead.

May the roads and trails be kind to you!

The Children's Museum in Easton

16th Annual Father's Day Road Race & Walk
 

Sunday, June 20,2010
 

5 Mile Road Race and 2 Mile "Fun Walk"
 

Post Race Party, Raffles and Awards

T-shirts for the first 250 pre-entrants 

Childcare available for pre-entrants

Website to register---
http://login.npwebsiteservices.com/ChildrensmuseumEaston/Fathersdayroadrace.asp

The event is to benefit the Children's Museum in Easton, MA

2nd Annual Parmenter 5K

Franklin's Parmenter Elementary School will hold their 2nd Annual 5K Run/Walk on Sunday, May 16th.

You can register at Active.com here

The event website can be found here

The Children's Museum in Easton

16th Annual Father's Day Road Race & Walk
 

Sunday, June 20,2010
 

5 Mile Road Race and 2 Mile "Fun Walk"
 

Post Race Party, Raffles and Awards

T-shirts for the first 250 pre-entrants 

Childcare available for pre-entrants

Website to register---
http://login.npwebsiteservices.com/ChildrensmuseumEaston/Fathersdayroadrace.asp

The event is to benefit the Children's Museum in Easton, MA

The bio-mechanics are completely different

Some area runners are leaving their sneakers behind to try on a more natural approach to training.

From barely-there shoes to nothing at all, some seasoned runners say barefoot running has its benefits.

"Running sneakers provide a tremendous amount of support and cushioning, but they could be hurting us by causing the foot area to move differently," Framingham runner Adam King said. "Shoes are basically doing the work nature intended our feet to do."

A self-proclaimed "fitness geek," King said he's always interested in running improvements and was intrigued by the trend he read about in magazines.

Set your feet free with barefoot running

from The Milford Daily News News RSS by Ashley Studley, Daily News staff

first 100

Completed my run in the rain today, updated my spreadsheet and realized I had just completed 100 miles this calendar year! Woot Woot!

102.5 total over 26 days for a 3.9 miles/day average.

My run in the rain was a good one. I have always considered myself a "mudder" and have run some of my better times in the rain.

Because I feel more at one with the world?

Because I concentrate better?

Because I had a good workout on the track this Thursday, setting me up to run fully a minute per mile better over this same route than I did last Sunday?

Whatever the reason, and maybe it is a combination of the above, I will take it.

The feeling after is good! The runners high is worth running for!

Spring time? almost

I got over to the Franklin High School track yesterday for some pace work. It was my first time this season on the track and it was warm enough to do so.

After a warm up, 3 x 800 was the order for the day. I felt pretty good doing 3:29, 3:38 and then closing with 3:32. A good run home (2 miles) gave me a total of 4 for the day on the FIRST Program

I have the St Pat's 5K to run next week down in Providence. I did the inaugural run last year and it was a good event. Well organized, festive and out and back course, up hill going out, downhill coming back can make for some good times, even if it is early in the season.

What are you up to with your running?

Father's Day Road Race & Walk

16th Annual Father's Day Road Race & Walk
 

Sunday, June 20,2010
 

5 Mile Road Race and 2 Mile "Fun Walk"
 

Post Race Party, Raffles and Awards

T-shirts for the first 250 pre-entrants 

Childcare available for pre-entrants

Website to register---
http://login.npwebsiteservices.com/ChildrensmuseumEaston/Fathersdayroadrace.asp

The event is to benefit the Children's Museum in Easton, MA

HMEA 5K Race/Walk - May 23rd

The Horace Mann Education Associates - HMEA, Inc. is located here in Franklin, MA but their effective service delivery is to over 100 communities in MA.

HMEA has a long history of providing innovative services in school, at work, at home and in the community and now serve over 2400 children and adults with developmental disabilities. Services include: Residential, Day and Family supports, and services for children.

HMEA's Employment Programs provides people with disabilities the opportunity to pursue meaningful employment either on a full- or part-time basis. For people in the Employment Program who work part-time, HMEA encourages volunteering for community organizations, or leisure and recreation activities to supplement their day.

HMEA's Employment Programs serve people 22 years of age and older who live within the commuting distance of program locations in the following cities and towns: Bellingham, Clinton, Hopedale, Plainville and Worcester

The annual fund raiser for HMEA is the 5K Race/Walk and Family Fun Day scheduled for May 23, 2010.

SAVE THE DATE...Sunday, May 23, 2010 HMEA's 9th Annual Independence 5K Walk/Run in the Park - MARK YOUR CALENDARS and grab your sneakers to participate in this "Fun-filled Family Day fundraising event...

This event, which is hosted by our good friends at EMC2 Corporation in Franklin, MA gathers 2,000 or more people to help HMEA continue its mission to make a difference in people's lives. AND, all the money raised is returned to the many programs at HMEA, which supports 2,400 children and adults with intellectual challenges and developmental disabilities.

Once again we have Gene Lavanchy from Fox News25 and tentatively Gail Huff from WCVB-TV Channel performing hosting duties for us. And our great friends and inspiration to many, "TEAM HOYT", Dick and Rick will be on hand again this year -- plus we're pretty sure there will be a few other celebrities and mascots on hand as well!

So come on down and participate in the fun...there's raffle prizes, food, tee shirts for participants (while they last), prizes, a Kids Corner filled with games and activities, a Kids "FUN RUN" and so much more... 

In addition to working the road race registration table (and providing splits at the 2 mile mark), I have decided to help HMEA do some fund raising this year.

I love the quote from Horace Mann that they use on their History page:

"Be ashamed to die until you have won some victory for humanity"

You can help the HMEA make a difference with a donation. I have a widget in the center column of this and my other blogs, should you choose to donate an amount within your means.

I will appreciate it.
The HMEA clients you help will too!

-----

If you would like to register for the race you can do so here
http://www.hmea.org/events.html

If you'd like you can contribute in one of several options directly through the HMEA website here
http://www.hmea.org/donations.html

No photo stop

It is a weird weather pattern that we appear to be stuck with here in the Northeast/New England. There is this nor'easter just stuck spinning around above us and dropping flurries here and there, some times in blinding fury, sometimes in gentle waves.

Amidst some of that, I ran today. And ran fairly well. It was a long run (about 8 miles total) and the longest scheduled recently. I had two decent runs earlier this week. The tempo run of about 3 on Tuesday and the pace work on a nearby hill loop on Thursday that covered about 3 in total.

One more long run scheduled before the St Pat's 5K down in Providence. I should be good and ready. It is still way early in the year and cycle of running but the race in Providence will be a good barometer of conditioning. It is a good course, uphill going out and once turned around basically down or flat returning. A good course to practice running negative splits.

Coming by Spring Pond in along Washington St in Franklin, I was sorely tempted to stop for a photo. The pond had an opening of water before the ice took over. Reflected in the water were the clouds that resembled a nice snowy peak. It could have been a nice photo but it would have broken my rhythm before the hill (which I was dreading anyway) so I dared not.

The image is captured in the mind. Maybe a future run will present a similar photo op in better circumstances.

HMEA 5K Race/Walk - May 23rd

The Horace Mann Education Associates - HMEA, Inc. is located here in Franklin, MA but their effective service delivery is to over 100 communities in MA.

HMEA has a long history of providing innovative services in school, at work, at home and in the community and now serve over 2400 children and adults with developmental disabilities. Services include: Residential, Day and Family supports, and services for children.

HMEA's Employment Programs provides people with disabilities the opportunity to pursue meaningful employment either on a full- or part-time basis. For people in the Employment Program who work part-time, HMEA encourages volunteering for community organizations, or leisure and recreation activities to supplement their day.

HMEA's Employment Programs serve people 22 years of age and older who live within the commuting distance of program locations in the following cities and towns: Bellingham, Clinton, Hopedale, Plainville and Worcester

The annual fund raiser for HMEA is the 5K Race/Walk and Family Fun Day scheduled for May 23, 2010.

SAVE THE DATE...Sunday, May 23, 2010 HMEA's 9th Annual Independence 5K Walk/Run in the Park - MARK YOUR CALENDARS and grab your sneakers to participate in this "Fun-filled Family Day fundraising event...

This event, which is hosted by our good friends at EMC2 Corporation in Franklin, MA gathers 2,000 or more people to help HMEA continue its mission to make a difference in people's lives. AND, all the money raised is returned to the many programs at HMEA, which supports 2,400 children and adults with intellectual challenges and developmental disabilities.

Once again we have Gene Lavanchy from Fox News25 and tentatively Gail Huff from WCVB-TV Channel performing hosting duties for us. And our great friends and inspiration to many, "TEAM HOYT", Dick and Rick will be on hand again this year -- plus we're pretty sure there will be a few other celebrities and mascots on hand as well!

So come on down and participate in the fun...there's raffle prizes, food, tee shirts for participants (while they last), prizes, a Kids Corner filled with games and activities, a Kids "FUN RUN" and so much more... 

In addition to working the road race registration table (and providing splits at the 2 mile mark), I have decided to help HMEA do some fund raising this year.

I love the quote from Horace Mann that they use on their History page:

"Be ashamed to die until you have won some victory for humanity"

You can help the HMEA make a difference with a donation. I have a widget in the center column of this and my other blogs, should you choose to donate an amount within your means.

I will appreciate it.
The HMEA clients you help will too!

-----

If you would like to register for the race you can do so here
http://www.hmea.org/events.html

If you'd like you can contribute in one of several options directly through the HMEA website here
http://www.hmea.org/donations.html

Arnold St hill - take it one step at a time

I had a good long in the cold this morning. I chose to do the good hill route out Summer St, up Arnold and then down Upper Union. A little over seven miles, it was a real good workout for me.

Arnold St hill - take it one step at a time, originally uploaded by shersteve.

I did stop to take a couple of photos but otherwise kept a good steady pace.

How was your run today?

first steps in snow

It was cold and blowing snow when I ran this evening. I cut the run shorter than I planned due to the slippery conditions underfoot. There was almost an inch of snow but some of the pavement below was nicely iced. I had some skidding moments and decided to follow Falstaff's advice: Discretion is the better part of valor.

 

If you got out today, I hope you had better weather to run in!

First I ran, now I run FRST

My entry for January's theme of health is up on the Joyful Jubilant Learning blog today.

I share my experiences with the FIRST Program. FIRST comes from the Furman Institute of Running and Scientific Training. It is a great three day per week running program.

Read more about it in the post on JJL today

1st Run in New Year

1st Run in New Year, originally uploaded by shersteve.

I got out early Friday morning to crunch my footsteps in the new snow. Stopping to take a photo or two, I did complete three miles with some double telephone pole fartlek.

Drove home from the recent Baslock reunion so I missed running Sunday. Will definitely need to be more diligent with the running schedule as I go forward.

Do you have goals for the new year?

Happy New Year 2010

Wishing all the best to all runners for 2010!

This year, a opportunity to achieve personal bests!

Universal rules for running on windy days

It is quite cold and windy today in New England. Temp in the single digits F wind the wind gusting 20-40 MPH.

Did it stop me from running?
No.

Should it stop you?
No, as long as you follow the three universal rules for running on windy days.

1 - dress appropriately - On cold weather days, this usually means in layers. At least a good warm layer that will wick the sweat away from your body and a good wind shell layer. Depending upon your preference you can additional layers. On a warm day, it may be a minimum of shoes/socks and a bathing suit. Or perhaps, if running along the surf, discard the shoes/socks and go barefoot.

2 - run into the wind going out - pick an out and back course or a loop course and head into the wind to start. It may be cold but you'll be fresh and ready for it, as ready as you would be at least.

3 - run with the wind on the return - at the end point of the out and back, or farthest point on the loop, you should be able to turn and run with the wind at your back. This will increase the warmth immediately and you may start to undo a layer or two. It should also reduce the resistance that you were feeling as you ran into the wind. Coming home now, you can run more easily without fighting the wind.

What are your running on windy day secrets?

Shoes but no running

Even though I got my shoes all tied properly and ready to go, the snow came and I wimped out. This turned out to be a zero mileage week. Not good but the schedule conspired against me :-)

At least that is what the log will show!



I hope you had a good run Sunday, snow or no snow!

The Jordan Road well

One of my favorite routes in Franklin runs along Jordan Road. I prefer to come in from Chestnut St. It is a set of rolling hills until you reach this well. Just passed, about a 100 meters or so, the road declines finally and stretches out to RT 140.

Time to go to the family well give thanks and draw sustenance. Enjoy!, originally uploaded by shersteve.

I find it very symbolic to 'go to the well' just before the peak of the climb. This is a good run and one I come back to frequently.

(1) What is your favorite run? Why?

(2) On this Thanksgiving Day, it will soon be time to go to the family well, give thanks, and draw sustenance. Enjoy!

Six miles for Sunday

A great weather day to run. I created a semi-new route combining pieces of other routes to get a longer one in today. Longer in that I wanted more than 5 which I had been doing the past couple of Sundays and a change of scenery. 

As it was Sunday, going out along 140 wouldn't be too bad. The traffic was much lighter this morning than it would be on a Saturday or evening time period. Heading out from Parmenter to 140 starts out mostly downhill and then I end up working up gradually pretty much all the way back. Good for a work out.

Note: while the distance is calculated at 7, I rendezvoused with Dolores at Cafe Dolce for coffee and the walk home. A good six miler for today!

Leave no buddy behind!

Pink leg day

My run this morning was very wet. My shirts weighed quite a bit when I got home. The temperature was in the 40's but it felt like in the 30's. My legs were pink when I finished. Not due to any special support for #breastcancer, (I do support #breastcancer) today was purely from the weather conditions.

With my return to a work schedule, I need to figure out how to get back to running regularly. It was easy to do three days a week with the time schedule all of my own making. Now, with winter approaching, it is dark early, dark late, and colder. No fun there, just complications.

I just need to juggle my priorities and make time for running.

In memory only

I choose a different six mile route to run today. I had called this the MelDivas 6 as it used to start downtown at the MelDivas Coffeeshop but it has been closed for almost 2 years now. Fortunately, Cafe Dolce has opened right across the street so the route mileages still apply. So MelDivas is in memory only.

It was raining as I started and raining a little as I finished but most of the run was without the rain.

300 miles this year!

The heat has broken finally. The remains of Tropical Storm/Depression Danny left behind plenty of liquid and now we have a cool spell coming. Just in time to get some good runs in.

I had gotten to the track Friday for the first time in awhile. I did some easy strides up and down steps in increments of 100 meters (100-200-300-400-400-300-200-100). It felt good to stretch the legs out. It was also good to feel pleasantly tired for the remainder of the day.

I ran 5 this morning choosing a good rolling course. I ran slower than I thought I might although considering I did the track on Friday and this was the first long run since the beginning of the month, it was a decent one.

Turned out to be a milestone in that I ran my 300th mile this year during the run this morning. The return to conditioning is well underway. With some New England autumn weather to look forward to, I should be able to get some good runs in.

Don't like the humidity

Yes, humidity is very high on my running "Don't like" listing. Actually, the only thing higher on the listing is not running at all.

So I do.
Under duress.

With

1. appropriate clothing
2. appropriate hydration
3. a shortened or shaded route
4. earlier in the day (or even later in the dark)
   

and it is not that bad after all. A good workout is going to generate some sweat anyway. Running in humidity just means you get wetter sooner. But as some said, you only get wet once.

Just two easy miles for the log today. I didn't run last Thu or Sun. I really have missed my last two long Sunday runs due to the heat/humidity and quite hopeful that this weekend, I'll be able to get a good run in.

What do you do to run in the heat?

6 miles today

6 miles completed juice and coffee at Cafe Dolce will pick me up for the walk ho, originally uploaded by shersteve.

I did a 6 mile run today and rendezvoused with Dolores and her walk to met at Cafe Dolce. The juice and coffee will pick me up for the walk home together.

Note: these flowers were in the hanging basket outside Cafe Dolce

the summer breeze feels so good

the summer breeze feels so good, originally uploaded by shersteve.

Altered my route today due to the high humidity. I shortened the length and changed to one where there was lots of tree cover. I was hoping the shade would help and it did. The course change did add a big element of more hills but that was the price to pay today.

I took a couple of stretch and water breaks, lengthening one to Twitter about the hope for rain. It turned out to be a passing cloud, nothing more than that.

I added a stop at the Dunkin Donuts on the last stretch to enjoy a nice coolatta but alas their machine was down and nothing of that sort was available. I passed on the coffee as it was already too hot.

Walking the final stretch home by Spruce Pond, I enjoyed the breeze. You can see evidence of it in the ripples on the water surface.

Weighing myself I found I lost about 7 pounds of water weight. I have been hydrating myself all afternoon and am not quite back to normal yet. Good excuse for a second beer today!

What is the lesson from running in the heat?

Adjust to the conditions. I ran slower, took a shadier course, and carried water. All things that Amby Burfoot covers in his recent Runner's World article on running in the heat. It is good advice to follow.

May the roads and trails be kind to you!

Misty day

Sunday, Father's Day, out for a good run to ultimately rendezvous with Dolores at Dunkin Donuts for coffee and walk the last bit home together.

She went her way to meet at time certain. I went mine. She walked. I ran. Would the calculations work out correctly? I spent too much time worrying about that on the run. It was distracting me from focusing on the stride, keeping a good pace, working the up slopes and cruising down slopes, letting gravity provide the extra boost.

It did work out. We arrived within a couple of minutes of each other. The mist timed itself to make a bigger appearance as we left with coffee in hand to walk the home stretch. Enough to coat my glasses making it harder to see. This is one of the reasons I run without my glasses. I carry them in a glasses case with a hook and tucked into the band of my shorts. Light enough not to bother me on the run. Handy enough if they are needed to really see what's happening around me.

I hope your run today was a good one!

there be days

When you just don't feel like running (last Sunday)

When you feel like running forever (today)

When the hills don't matter (today)

When the hills do seem insurmountable (last Sunday)

When you reach a good milestone (today, 202 miles year to date)

When you achieve a milestone (everyday)

Parmenter 5K results

Not a bad run for starting out too quickly. When I hit the first mile in about 7:00, I knew I was going to be in trouble. That normally would be a good pace, but I knew I had not done the work to keep that pace going. I slacked off to about 9:00 and then came on stronger in the 3rd mile. It helped that the course was all through my neighborhood. I knew the streets well.

I come up Peck or Wachusetts to King to finish all runs anyway. Coming up Peck to King was an advantage mentally and I caught a couple of places there. The final turn on Wachusetts coming into the front of the Parmenter School was a nice down slope so I could stretch it out and leverage gravity. I needed it by that point.

I did finish about 40 seconds better than the 5K at the St Patrick's Race in Providence. A good improvement for the amount of work I have done to date.

I need longer runs on Sat/Sun and some good track work to continue to work on building the pace strength. The pace is there, the strength is not (yet).

The official results are available at Cool Running

Parmenter 5K Run/Walk 5/31/09

The web site for the Parmenter 5K Run/Walk can be found here

On the web site you'll find links to the course map, a registration form to print out and other race details.

The other son John also left his shoe

The other son John also left his shoe, originally uploaded by shersteve.

I found one shoe the other day on Union St in Franklin.

Running this morning, I saw one along RT 140 but I was in stride and didn't want to stop. I turned the corner onto King St heading on the home stretch and saw this second shoe. It made a pair with the one on RT 140. I had to stop for this one now.

If CSI: Franklin were involved, I could speculate that the boy, strapped into his car seat, sitting by the back window of an SUV, playing with his shoe managed to take one off and either accidentally or intentionally it went out the window. This one on King St was the first. As he realized what he had done, he went to take off the second one and tossed that also. That was the second shoe along RT 140.

By the time, they arrived where they were going, the mother was left with a son with no shoes and no idea where they went.

I had a good run avoiding the rain today.

Three shoes in less than a week? Creative kids or inattentive parents?

Milestone Sunday

I achieved a good milestone with the 6 mile run on Sunday. I have run 51 days this year which while it is ten less than all of last year, has allowed me to cover 4 more miles than last year. It is only May.

Good bye last year! We've left you behind for sure now.

Thank you ankle brace. Keep up the good work!

We have miles to go before the year ends!

Are you on track to do what you need to today?

Are you on track to do what you need to today or did you leave a sock at the sta, originally uploaded by shersteve.

Hopefully, you did not leave a sock at the starting line?

Down at the track for my pace workout this morning, I saw one sock near the starting line and another about 20 yards away. I guess it was warm and they decided to remove them.

Socks are good to absorb sweat and reduce friction which can create blisters. Yes, there are arguments for running barefoot too but that doesn't work very well in an urban environment.

Bottom line: be prepared for your workout. Make it a good one!

Mount St lesson

no matter how steep the hill you still take it a step at a time, originally uploaded by shersteve.

No matter how steep the hill you still take it a step at a time. This is especially true for Mount Street. It has a sharp slope. Fortunately, it is less than a half-mile long.

It demands attention.

Pick 'em up, pick 'em up!
One step at a time and soon you can hear the peacocks crowing as the take the slight bend to the right.

Soon, you'll turn right on Upper Union and just a little more of an up slope until you crest by the water tank.

Then it is a good ways down. Let the gravity do all the work. Your legs can stretch out and hug along the soft sand to help cushion the down steps.

A good work out!

I find the Bean delightful on an early morning run #sobcon

I find the Bean delightful on an early morning run #sobcon, originally uploaded by shersteve.

here in Chicago for SOBCon

Good luck to all the marathoners!

The men are underway, the women's elite group were off ahead of them, over 26,000 folks running to Boston.

May the roads be kind to you this day!

Once a Runner - now available

For fans of Once a Runner by John L Parker, you know that it was out of print for a long time and only available here and there via a used book seller. The wait is over. It is now available in hard cover in a new printing.

Here is the link to the Amazon page.

My book review of Once a Runner can be found here

5 miles, felt like 10

How is that?

I did this route a couple of weeks ago and felt great. Today, I did it but not easily.

Maybe biorhythms do have something to do with it. According to the calculations on a couple of web sites (here and here), they all agree that my physical rhythm is low but rising. Which would make sense.

The charts also showed that two weeks ago, it was much higher. Which also makes sense to have had the great run at that time.

Have you mapped your biorhythms to your runs? How do they work out? Does it make sense?

I cast a long shadow on the early morning run today

I cast a long shadow in the early morning run today. 3 miles now 100 for the yea, originally uploaded by shersteve.

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.

clothing dripping to dry

Running in the rain is a progressive resistance workout, originally uploaded by shersteve.

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!

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.

Providence: St Pat's Finish Medal

Providence: St Pat's Finish Medal, originally uploaded by shersteve.

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!

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!

First track workout

Are you going to stagger to the start today? Or take the inside track with focus, originally uploaded by shersteve.

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.

chased by a headless shadow

this provided more than enough focus to finish the run strong!

the face and effort is focused on finishing five miles!

the face and effort is focused on finishing five miles!, originally uploaded by shersteve.

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.

Thank you!

thank you for taking the time to return my running wallet containing my ID and e, originally uploaded by shersteve.

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!

5K uses Marathon finish line

By Boston Athletic Assocation

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

Shoe netting

Shoe netting, originally uploaded by shersteve.

What's with the nylons?

The new brace creates a couple of pretty good gaps between the brace and the shoe, enough for pebbles to slip inside on the run.

Not a good thing as the pebble will then create pain in a greater preportion than its size would normally indicate as it presses against the brace.

Fortunately, the nylon (cut from some of my wife's older ones) creates a lite and effective screen. I had been using the old reliable, Duct tape to seal and hold the nylon to the shoe/brace until I could find these velcro like hooks. With a little luck, they'll stay in place and I can then stretch the nylon over each time.

Should be a little more sustainable than the duct tape. Tried today for the first time and learned that I need to keep the velcro sticky side on the plastic or leather. It doesn't hold well against the cloth parts of the shoe.

One World Running

One World Running is an international program promoting an awareness of health, fitness and nutrition by providing running shoes to those in need in the United States and around the world.

More from the website:

Since 1986, a group of runners in Boulder, Colorado, has collected, washed and sent to Third World countries new and "near-new" athletic shoes, T-shirts and shorts, along with medicine and school and art supplies. Shoes for Africa was started after sports journalist Mike Sandrock returned from a coaching and racing trip to Cameroon, West Africa, sponsored by the U.S. Information Agency. Many of the runners from Cameroon ran barefoot (and were still able to beat Sandrock), and afterwards, a group of Boulder elite runners including Lorraine Moller, Steve Jones and Arturo Barrios began shipping shoes to West Africa. Since then a group of runners in Boulder has collected, washed, and sent shoes, T-shirts, and shorts to needy athletes and children around the world. The project continues to grow with shoes and athletic equipment being sent in from around the United States. Now called "One World Running" the group is a 100-percent volunteer organization, and the program has now expanded globally.

I have boxed a bunch of shoes for shipment to a regional collection site.

Do you have shoes hanging around that you could send?

Charity Runner comes to New England

Received this announcement via email and thought it would be worthwhile to share with all.

The American Cancer Society Charity Runner program is now available to New England running enthusiasts looking for the opportunity to make their miles more meaningful. Through the Charity Runner program runners are able to dedicate their run in honor or in memory of a loved one with cancer, while raising funds for the fight against this devastating disease. The American Cancer Society has a select number of entries for partner races around New England for those wishing to run as a Society Charity Runner.

Fundraising minimum commitments vary by race. Since 1996, more than 5,000 athletes nationwide have helped raise $5.2 million through Charity Runner, enabling athletes of all levels to turn their passion for half-marathons, marathons, triathlons, or cycling races into a lifesaving effort to fight cancer. The American Cancer Society dedicates funds raised to fuel the most promising research; to spread lifesaving cancer awareness messages; to advocate for screening opportunities for all people; and to ease the cancer burden for people facing the disease through practical, day-to-day emotional support. In return for their fundraising efforts, American Cancer Society Charity Runners will receive many benefits, including:

• A personalized Web site to assist in fundraising efforts
• Complimentary local training
• Exclusive American Cancer Society racing shirt
• The opportunity to dedicate their participation in memory or in honor of a loved one touched by cancer.

Official 2009 race partners of the Charity Runner program in New England include:

• The Hyannis Marathon, Half Marathon, and 10 Mile; Hyannis, MA; February 22
• Great Bay Half Marathon; Newmarket, NH; April 5
• Cox Sports Marathon, Half Marathon; Providence, RI; May 3
• Sugarloaf Maine Marathon; Carrabassett Valley, ME; May 17
• Boston's Run to Remember; Boston, MA; May 24
• KeyBank VT City Marathon; Burlington, VT; May 24
• Patriot Triathlon; East Freetown, MA; June 20
• Cranberry Trifest; Lakeville, MA; August 29
• Pumpkinman Triathlon; South Berwick, ME; September 12
• Manchester City Marathon, Half Marathon; Manchester, NH; November 1

Previously qualified and registered runners for the Boston Marathon (April 20) may also choose to raise funds for the American Cancer Society through Charity Runner.

For those unable to run but interested in getting involved with the efforts of the American Cancer Society through Charity Runner, Click Here to request more information.

For additional Charity Runner opportunities nationwide, please visit http://www.charityrunner.org/ or contact the American Cancer Society, 24/7, 365 days a year, at 1-800-ACS-2345.

The American Cancer Society is dedicated to eliminating cancer as a major health problem by saving lives, diminishing suffering and preventing cancer through research, education, advocacy, and service. Founded in 1913 and with national headquarters in Atlanta, the Society has 13 regional Divisions and local offices in 3,400 communities, involving millions of volunteers across the United States. For more information anytime, call toll free 1-800-ACS(227)-2345 or visit http://www.cancer.org/.

age adjusted performance

Here is the link to the age adjusted performance table:

http://misweb.cbi.msstate.edu/~rpearson/masters.html

Enjoy!

tying your shoe laces - video

In addition to my podcast on how the importance of tying your shoe laces properly, there is now a video available from Runner's World.




Thanks to the Daily Runner for the pointer!

best running calculator

The best running calculator I have seen so far can be found here.

Thanks to David Zinger for the pointer!

first steps

first steps, originally uploaded by shersteve.

One of the wonders of running in the snow is getting the first steps out on the road (or sidewalk).

The second wonder is hearing the crunch of snow underfoot with each stride.

The sound can make listening and understanding your rhythm easy.

Ankle brace plus

Dual purpose ankle brace. It also serves as a place holder for my cap, gloves, glass case, and emergency ID wallet. Everything together so that when I am ready to go out the door for my run I don't need to waste any time looking for one or more of those running necessities.

Do you have a place for your running stuff?

Mobile post sent by shersteve using Utterli. Replies.

Turkey trot

Turkey_trot, originally uploaded by shersteve.

Some Franklin runners hit the roads early today for a run.

This is a good thing to do on a day like today. A little leg and lung exercise before the stomach and elbow exercise later today!

Have a great Thanksgiving all!

Possible solution

Maybe this will do the trick. I visited Dr. Kenneth Leavitt at New England Baptist on Saturday and walked away with this for my left ankle.

(note: my hat, glass case and running wallet are filling the gap in the brace)

I'll write more about the visit later but I gave it a try with an easy one mile run this morning. The best feedback on the run will be what the body tells me tomorrow. The device provides good ankle support, much better than any elastic wrap or tape job can do.

I'll keep you posted on how it works and what progress I make. I am very hopeful now.

Status update

I appreciate the continual stream of visitors here. I trust you are all finding something worthwhile.

I do have a doctor's appointment November 1 for my lingering ankle problem. With a little luck, they'll help to figure out what is going on and we can eventually resume running.

Until I resume running, it has been too hard to try and keep this going. Not running is one thing, but continuing to blog and podcast while I am on the sidelines, I am finding that I can not do that.

Bear with me, I will be back some day. In the meantime, there is plenty of good stuff to find here. The archive is full of running experience.


The "Ask the Coach" button for free coaching advice remains open.

May the roads and trails be kind to you all!

New priority

I gave it a new try but it is not meant to be. There is no enough time in the day. I am sorry to have picked up your spirits and now to let them down again.

----------------

Quit the wrong stuff
Stick with the right stuff
Have the guts to do one or the other

Originally posted at quiet poet

In light of the book just completed as noted above, I will continue to pursue my own running but this site and the associated podcast will be in hibernation until priorities change.

The "Ask the Coach" button for free coaching advice will remain open.


May the roads and trails be kind to you all!

PR #4 - The FIRST Plan

another in a series of podcasts on running, in particular beginning to run. This one focuses on the FIRST plan from the Furman Institute of Running and Scientific Training.

Time: 8 minutes, 5 seconds



MP3 File

My other writing on the FIRST Plan

The FIRST Plan web site