Tuesday, August 5, 2014

Week in Review: 7-28-14 to 8-3-14

This was a good week of running.  I ended up with 70 miles despite having one off day.  I didn't get a long run in or a real T pace workout in, but what I did manage was pretty good and super fun.  Looking forward, I will be doing a Run to Work 39K on August 6th.  I'll basically be following the route I did last year, but tweaking some of the middle miles.  Instead of flat dirt roads, I'll be charging up a big road hill.  Can't wait!  I also will be beginning my annual Maine vacation with a race.  The Saint Peters 4 Miler in Portland.  The course looks hilly! 

View the Race course video.  This would be awesome for a trail race!  

Our close friends who live in the area (and vacation with us further north) are running this race.  It is a Friday night at 7PM and just happens to be the day we are driving up.  I was told it is a small race, but looking at the results, there are some very fast dudes who run it.  The vacation house we are staying in is a new place that is surrounded by miles of dirt roads.  I'm very much looking forward to running there. 

Monday: 11 miles - Rome Point mix alone.  I began with some pavement, ran the trails (including the hill a couple of times), and then did a nice out and back along the coastline from Rome Point to Plum Beach, finishing up with some more trails.  Total time: 1:24:26 with 438' of climbing. 

At night I dragged my broken mtn bike out from the basement and road with my son in Ninigret Park.  This was fun.  I need to get this bike fixed.  We rode for about 4 miles. 

Tuesday: 10.5 miles - hilly mix of trails, dirt, and paved roads alone.  I parked at the Cuttyhunk Preserve and ran up to Stony Lane.  I then headed east to Rte 2.  I turned around and climbed the long hill (1.1 miles with 226' elevation gain) back up.  I wasn't feeling that great, but my pace was good.  I stayed on Stony Lane all the way to the end on Sunderland Rd.  I ran well on the sketchy unimproved dirt section.  I then ran down my favorite dirt hill (Pardon Joslin Rd) and then ran right back up.  Again, I wasn't feeling fast today, but I managed my 3rd fastest ascent ever.  I returned to my car, via the gnarly Stony Lane and trails in Cuttyhunk.  Total time: 1:15:38 with 854' of climbing (and pushing the downhills). 

Wednesday: 18 miles.  Double!  I got a text from Galoob on Tuesday night asking if I wanted to meet at the track in the morning.  This was just the motivation I needed.  I've been slacking on the track work.  We met up at 6AM and after a two mile warm up it was time for the real fun: I would be running I paced 1200's and Mike would be doing multiple mile blocks at T pace.  This roughly corresponded to 5:20 pace for both of us.  My plan was to do 5 or 6.  Right away, the first interval felt hard.  My legs felt flat, and I had to "reach" for an extra half second each lap to stay on pace.  I was discouraged, but improved as the workout progressed.  The 80 second per lap pace became ingrained into my legs' memory.  The fifth was a bit challenging and I debated quitting there, but went for one more, which ended up being my fastest:  4:00/4:00/3:59/3:59/3:59/3:57.  Boom! 

Later in the day I ran another 67 minutes in Ryan Park as a nice recovery. 

Thursday: 8.5 miles - Calf Pasture Point loops (3) alone.  My legs were toast, but with uncertainty about when I could run Friday and Saturday, I got out for some "easy" miles.  I did three loops of the beach/trail/bike path circuit.  The breeze kept the heat manageable.  I really enjoy this stretch of beach.  On this day I had a deer grunt at me, chased a flock of semipalmated plovers, saw a ruddy turnstone, and a snowy egret.  Total time: 1:06:45.  Fun evening with my family and friends at East Matunuck.  Decent bodysurfing. 

Friday: 0 - busy day

Saturday: 12 miles - Carter Preserve trails and local roads alone.  I thought I might do a track workout in Cambridge in the early morning, but that never happened.  Instead, I ran later in the afternoon from my house as the rains were subsiding.  I headed to the Carter Preserve, which requires just over two miles of tarmac to reach.  I was moving well (just under 7 minute pace), but my legs were still feeling some heaviness (from Wednesday??).  I ran the powerline trail and then entered the woods and followed blue, yellow, and white to Rte 112.  I then ran up Rte 112 (good hill here) at 6:30 pace to the unnamed trail across from the elementary school.  I followed this trail to red, and then motored on to blue and then another new unmarked trail (I read about on Seth's blog).  This is a nice connector to the grassland.  I found myself running rather fast again, and managed to keep it up all the way home - which included my 2nd fastest time up Shumankanuc Hill Rd (6:42 pace).  Total time: 1:26:38 with 613' of climbing. 

Sunday: 10 miles - Burlingame trails fartlek solo.  Hmm - my legs are sore.  I guess yesterday's run was harder than I thought.  I ran later in the morning after my wife finished her run in Burlingame.  I had the goal of running some tempo paced stuff, and thought Sammy C's trail (about 19-20 minutes) would be good for that.  I took the long way there: entered the woods off Burdickville Rd and then followed the North South Trail to the red gate, turned right on Buckeye Brook Rd down the hill where I ran into Pard (charging out of the woods on his morning run looking super strong), I ran back into the woods following Vin Gormley, but taking the mtn biking detour.  At this point I was moving pretty fast, but really pushing any downhills.  I remembered that I didn't have the KOM on the Li'l Rhody Rise segment on Strava, so I sprinted up the hill, making really good time.  I was sucking wind afterwards however.  I then continued on VG until reaching Sammy C's.  I was not feeling energetic, but tried my best.  I completed the segment a couple of seconds slower than my PR.  I then ran the final 1.5 miles on roads.  Good run and workout.  I really enjoy pushing trail segments.  Total time: 1:13:10 with 641' of climbing. 

Weekly Total: 70 miles
Last Week: 58 miles
Year to Date: 1972 miles
July Total: 293 miles
August Total: 22 miles


  1. Looking at those race results, the 1st and 3rd place guys were both ahead of me at the race I did in Bridgton on July 4th. I guess 4-mile races in Maine are their specialty.

  2. I'm guessing Stephen Herrera has the kom considering he has the cr at lil rhody, but good run either way! ;)
    See you this weekend!