End of 2015

8 miles tonight to finish with the highest monthly total since 2010. Mostly due to CC's help. Each week she alerted me to what was either weak or too tight. I would work on it and keep running. Looking forward to 2016.

AM Run

Out @ 4:10 5.8 miles. A little icy with snow on side of road. I use La Sportiva screw-in screws,
Chiodo AT Grip. You can run on ice with just 3 or 4 in strategic places on outer sole.

Massage and Acupuncture

Massage last night and acupuncture tonight. Yes I am feeling mellow.

Big Week

61.2 total miles this week. Just back from 18 miles on the Rail Trail. Kudos to the people who maintain our rail trail. It is in awesome shape. Today was the second time in 3 days I had to stop myself from running and further. My energy is soaring!

Merry Christmas!

Looking back this may have been my best running year ever. Thanks to all who made it so.
Merry Christmas.

I Feel soo Light!

I switched it up this afternoon and ran 11 miles. I felt so light I could have run all night if I had enough food and drink. I may try running from 2-5 AM this winter just to see how I feel.

Loving AM Runs!

Clear and cool this morning for a 6 mile run. Read about UTMB in Trailrunner and I want to go!

2 Runs Today

5.8 miles from 4-5 AM and 6.2 miles 3:30-4:30 PM. CC, Katie and Rachel have me feeling like superman. 41.1 miles 2 weeks after a 10+ BQ. This has been my best running year and I am SO looking forward to 2016.
I am seeing Dr. Kate Klemer in Jan. to help with my core. Cecilia CC Major my bodywork star suggested I see her when my sacroiliac popped out. I'm excited that I will see her and I know that my running will improve. Yes 2016 will be another year to look back on as a great, maybe, breakthrough year.
STRENGTHEN your ADDUCTORS for speed!!!

3:30 AM 8.3 Mile Run

Awesome morning run! Stars everywhere! 8.3 miles is the most I have run in a long time early in the morning. We have seen coyotes even in the neighborhood so I am on the alert when I run early. 9:02/mi. is really good for me when I run early. I have noticed that I run faster in the afternoon. It was a colder morning, temperature around 35 F when I started.
CC my bodywork specialist said I had weak adductors and I have been working on the 5 adductor muscles in each leg. It is definitely a balancing act to get the adductors, hamstrings, quads and glutes all stronger but not too tight.

Morning Runs Continue

I was out at 4:30 AM today, I laid in bed awhile before deciding to go out. I have a massage tonight and I didn't want to be tired. 4.1 miles. My speed is back after Manchester and all the help I received last week. I'll probably run a few miles after work too.

I Had to Run!

Yes I was out at 3:30 AM to run 5.6 miles after only 3 days off since the Rehoboth marathon. I was awake early yesterday and today and I just decided my body was telling me to get out there! Only 12 cars on road. A great, peaceful time to run.

Rehoboth Seashore 2015

I did not have the pressure I felt in the past to run a BQ since I had one in Hartford. Annemarie and I ate at Dogfishead on Friday night, I had burger. I use to eat ww pasta but this year I have felt like I need more protein. I went back to the Marriott and had a 20g protein bar and a 10g Clif bar too.
The race started as it has the past 4 years, I took it easy through mile 4. The Clifton 2's are better than the 1's and I felt good but did not push too hard 5-17. I had to go for about 5 miles and used the porta potty at mile 17, I was looking to just run into one and it worked here at 17.
From this point on I felt great and pushed, gel starting at mile 4 and 3 salt capsules, the last at mile 21. I was flying and passing people from 18 on and at 24 a runner I passed said I was on a sub 4. I was able to run hard through the finish and came in in 3:59:47, over a 10 minute BQ!
It was a great race. Even though CC does not read this and she thinks it's all me I have to give a lot of credit to Cecilia CC Major, my bodywork therapists esp. after my hip popped out last Sunday at work and she fixed it in 2 hours on Thursday.
I can not say enough for MASSAGE THERAPY. Find a good one and show your appreciation.

Manchester Road Race 2015

First, hats off to volunteers for keeping unseeded runners out of the corrals and breaking into the course. I was able to run as fast as I could for the most part and I was able to come in at 37:15 1641 place overall 28/334 M6064. I felt strong and finished with a kick at 7:51/mi.
Since it was not quite 3 weeks since the RI Ultra I am thrilled with my time.
Rehoboth Marathon next weekend.

Tough Times

I was having a lot of difficulty getting loose after RI. Massage and all my rollers/tools
helped but receiving acupuncture again in conjunction with massage I think did it. Cc,
https://www.facebook.com/ceciliamajorlmt/?fref=ts my bodywork specialist has helped me focus on what is tight and suggested ways to attack it to loosen up different muscle sets. I now go to Northampton Community Acupuncture, http://www.nohocommunityacupuncture.com/ which has
helped me focus on overall health, sleep and tightness.

RI 6 Hour Ultra

I ran 12 laps in 5:41 for 32.4 miles. I had a shoe that was too tight by lap 8 and switched to the Conquest 2 for the last lap. I wish I had switched earlier.
2.7+ per lap was at times a bit boring but I did find lap 1-3 and 7-12 fun. Beautiful day great support and some amazing people running. I would definitely think of running again.

Awesome Weather!

Ran 7.1 miles today in 1:06. I could have run for hours, the weather was so beautiful.
Ordered Xtreme Bright, Pro Series X55 Headlamp from Amazon tonight 350 lumens.
Received a great massage from CC and I am focused on the glutes and my hips. I will
try using my feet/ankles more in RI.

Another Ultra

Well I didn't think I would run another Ultra until 2016 but I signed up for the RI Ultra on Nov. 8.
Run More!

Hard Drive Died but I'm Still Running

I couldn't write on the blog from my phone; Gmail didn't take my password.
I ran the Eversourse Hartford Marathon yesterday thinking I would make it a recovery run after running the VT50 less than 2 weeks ago. I felt OK to start but by mile 8 I felt strong. I took my time and started behind the 4:20 pacer. By mile 20 I had passed the 4:10 pacers and felt like I could keep pushing. I felt good at 23 and I was ready for the hill at 25; salt and nutrition good so far and only 2 porta-potty stops. Up over the hill and I knew I would have a BQ just a month after signing up for my 11th in a row! Finished in 4:04:52 shocked and surprised that I had recovered so well from Vermont.
My son Keith ran a 1:53 half with little training and a long of 6 miles. A great day for both of us.
Went home and worked in the yard for the remainder of the afternoon.

VT50 in 8 Days

Yes my 2nd 50 miler this year. I am really looking forward to running it I hope I run well & have fun! I always look to have fun 1st and run a good time 2nd but this has a 12 hour time limit which I am a little concerned about since I have never run the course before this run. my last 50 was just under 10:30 so I think I will be OK. I'm excited! Bring it on!

Back Long after 8 Days

I ran 15.2 on the Rail Trail today. I also signed up for the National Geographic All Trails Pro so I can find and run other trails everywhere.

Green Lakes Endurance 50k

Ultras are all about the race course and the support. 5 stars for both. The course had gravel, hills with rocks and roots, wood chips covering mud and a beautiful winding field. PB&J, Chocolate chip cookies and many different drinks. Inside bathroom with soap a plus. 4 laps around 2 pretty lakes with warm sunny weather. Lots of shade. The best was cold water at the last stop on the last lap, the ice even went into my 10oz. bottles. My split times were 1:22, 1:25, 1:26 and 1:23. I felt great and kicked it in at the end.

Green Lakes Endurance Run 50k Tomorrow

It's here and I am excited to run my second 50k. I have some issues lately and I haven't been able to get acupuncture for about 6 weeks but this race should allow me to take it somewhat easy and be able to change shoes if I need to as well.
Monday night I received a 90 minute massage from Cecilia  https://www.facebook.com/ceciliamajorlmt?fref=ts and it was an amazing session. I felt like my energy was floating above me at one point and I was vibrating through much of the session. I never experienced anything like it.

Rail Trail with my Son

My son and I ran 10 miles on the Rail Trail this morning. I wish I could run here every day.

Stepping up

In the past 5 days I have run 42.2 miles, 4 double digit days this month already. Yes I am trying to step up my mileage to prepare for the 50k and 50 miler. I take Tuesday off to give myself an extra day for the massage to take effect and I run longer on Wednesday. 68 miles total so far this month.

Week After Revel Rockies

Very hot and humid week! 21.0 miles with a few miles on treadmill since yesterday it was lightening when I got home from work. 103.7 miles for month, a little low but it did take a lot of days to recover from Colorado. Hopefully, back to mid 30's next week.

REVEL Rockies 2015

It was my first time in CO. I loved the course but the downhill was tough and the altitude was tough for at least the first 10 miles. I had a lot of fun talked to a lot of people and I feel good 2 days after. I am using this as a long run for my 50k next month but take nothing from the race it was great.
Unfortunately, they did have a bus problem and the half did not take place. I'm not sure how people will take this I hope it does not negatively impact this race. There are way more pluses than minuses.
My only problem besides the road canter was the gels were introduced later in the run than they has said they would be handed out. I did carry 4 so I was OK. 3 stars out of 5.

Week to Go

The Revel Marathon is in 1 week and I ran 10.2 miles today in mid to upper 80's to help prepare for the heat next weekend. Annemarie and I are excited to take our first trip to Colorado.

Speed Work Redux #1

Speed work tonight on a track for the first time in years. New Saucony Ride 8.

Warm up 1.2 mi. 12:37:33

400 #1   1:46:49  7:13/
       #2   1:49:99  7:32/
       #3   1:45:12  7:02/
       #4   1:37:81  6:29/
       #5   1:39:35  6:43/
       #6   1:38:91  6:34/

Cool down 1.3 mi. 12:50:24

I feel good and I feel like this will help going forward.

Back to the Hoka Conquest

Well last week I had to take a lot of time off because my left ankle was too tight causing pain inside my ankle between my my Achilles and ankle bone. 2 massages/week plus 3 acupuncture sessions and I was able to run 21.1 miles today pain-free!
This was a runners weekend with Western States 100, won by Rob Krar and the Ragnar MA Trail run. Kudos to all taking part!

Steamy Weather

Wednesday and today were hot and humid! 17.8 miles between the 2 days and off yesterday for a total of 40.3 miles this week. I am having some problems with my left big toe, heel and hamstring. I have not had any acupuncture foe 3 and a half weeks and I do need to address this before it becomes a problem. Hopefully another long run Sunday.

Long Run

Awesome day today and I took advantage and ran a 19 miler on the roads. I ran out of Nuun/water at mile 16+; I needed 10oz./5 miles and I carried only 30oz.

Back at it Going for 200 Miles this Month

I have tomorrow off from Fleet Feet and I hope to run 15-20 miles.

Vermont City Marathon

This was a great race again this year. Although there were glitches, they ran out of hats and metals for the later finishers, I love this race. My 2 pet peeves were not so bad and I do think there were adequate number of porta potties this year. The pacers are still somewhat annoying.  The 4 hour pacer was energizer and energizing. A great choice as a pacer. I hope he is back next year. I had a lot of fun this year and felt strong throughout. The weather was great and the fans and runners were the best. I had one of my strongest finishes and in the Hoka Clifton my feet/legs felt perfect at the end and after.  

My 10th Vermont City

I so look forward to this marathon. My kids, spouses and grandkids come with my wife, Annemarie and I and we have family time together. The race is my time but the weekend is always great to be with the family. I get to see my brother and his wife Jan and his kids and grandkids too sometimes. Just a special time.
This year I have run 2 races longer than a marathon and I loved them and had a great time running both. So even though I am not 100% it is only 26.2 and I will have a fun time despite the pace groups.

Rock the Ridge 50 Endurance Challenge

I had a blast at Rock the Ridge! I met so many nice people and talked to several at length while we were running. I ran with a local women for probably about 20+ miles of the race which definitely helped get me through to the finish.
My wife, daughter Kelly and I stayed in Poughkeepsie for the night about 25 minutes from the start. They had coffee at the start which I couldn't get before and was thankful they had plenty.
I packed too much stuff in my drop bag and I used a white garbage bag which was distinctive but I would have been better off with a gym bag.
The start was delayed about 20 minutes which helped and we went off down the hill at about 6:20.
Lots of hills which I walked for the most part and lots of down hills which I tried to take fast to makeup for the walking. I probably walked a little more than I had to but since it was my first 50 miler I really just wanted to finish w/o injuries.
The metal is awesome! The food was good and plentiful. I ran the last 5 miles with people I had seen throughout but really by myself. Had to walk a lot in the last 2 miles but ran up hill to the finish.
Definitely would run another 50! Hoka Clifton life saver because the ground was rough on the feet. 10 gels taken during run along with cookies and the baked potatoes at one stop were awesome! Chocolate chip Clif bar helped ease my stomach near end.

Boston 2015

It was an entirely different day than any other Boston Marathon. First, I drove myself to Hopkinton. I parked where the family use to drop me off at the South lot. The weather was cold, rainy and windy. I talked to a lot of people about marathons in general, it was nice to be talking just about running once again.
The race went well, I took my time and enjoyed every minute of it. The crowd was huge for such weather; I saw blind runners, people with one or 2 artificial legs, wheel chairs, autistic runners, charity runners and even a guy with a broken leg on 2 crutches going down the middle of the road.
The Hoka Clifton's helped my feet. I had no foot pain after and felt fine at the finish. I do think I would have finished faster in the Saucony Ride but my feet would have been more beat up. I did stop at 3 porta-potties which had to add at least 7 minutes to my time.
The bus back to Hopkinton was great and the people I sat near all were about my age and had run several Bostons. It was fun to talk to them about hopefully coming back to run again.

Boston!

Yes it's one day to go.
I am driving myself to Hopkinton and catching the school bus back after the race, something I have never done in the 10 years running Boston.
The weather is suppose to be cool, 45-50 F, and  mostly rain with 20-30 mph E winds.I'm still not sure how to dress but this is better weather for me than 90F.
I'm thrilled to be here once again!

One Week to Boston

As always I am excited to run Boston. I have been working a lot lately and I am a little tired. I did not get a massage last week but I am not sure I need one every week.
Alli, who I work with at Fleet Feet, has a stress fracture but is going to give it a go. I hope she will be pain free. Michelle, is running her first Boston. I'm sure she will run well I just hope she has fun and takes it all in.
I hope all the runners have fun and enjoy the day. The weather is warming but it should be a fairly cool day.

Coming Back, Looking Forward

I feel great right now. The book "Ready to Run",  http://www.readytorunbook.com/ has been a great read. I would highly recommend it. Low miles last week but I am going over 40 again this week. Monday was beautiful followed by high winds for 3 days and snow yesterday and today. So much for the first day of Spring. I am definitely done with this Winter and ready for Spring-like weather.

Green Jewel 2015

My first 50k is in the books. I had a great time. Getting to Cleveland was fine and my new phone's GPS worked well.
Big thanks to the owner of the running store, Vertical Runner, in Brecksville, to steering to buy the LA Sportiva individual spikes you can screw into any shoe. The first 8 miles of the course was all ice and several patches after that as well. I met Ethan, 25,  on the bus who was running a 100 miler in a few weeks and Jeff a local guy who actually ran with me for the last 15 miles.
What got me through it was the chocolate chip cookies, lots of chips, the were handing out at the stops along with the peanut butter and jelly sandwiches.
I came in 33, 5:24:52, walked up some of the hills to help with the 50 mile training, 7th in my age group, M 50-99. Yes 50-99!

A Week to Go!

I am excited about my first 50K but I feel I am taking it in stride. I ran 169 miles so far this month but I have to be at work early tomorrow so I probably have closed the book on February. 341 miles so far this year and I feel good. Started running in my new Hoka Clifton's today, 7.7 miles. Still lots of snow and some ice but after running a few days indoors, I ran all week again outside. I just don't feel as good on a treadmill. The temperature is going to be 20-35 F in Oak Grove OH and partly cloudy for the race. Seems good, no rain or snow.

Lessons to be Learned no Matter How many Miles

I got to the bus this morning around 6:20; had to clear roof of snow and it was -4 degrees so I had to make sure the bus was warm by 7:00. I tell you this because I hit my left ankle getting into the bus to pull away. Tonight after work I only ran 4 miles because I hurt my right ankle slipping on snow and ice with the cantered road lower on the right. I am use to having the road higher on the right and i rolled my ankle slightly. I don't remember a tougher day on my ankles. The lesson could be too many miles in snow/ice, too many miles period or more rolling out the legs and more liquids. I chose the ladder. I feel better but I will take it a little easier the rest of the week since I have already run over 110 miles for the month.

Tough Week of Running

I took last Sunday off since I worked and its was cold, dark and snowing when I got home from work. Averaged a 10K all week except yesterday; I was tired to start the run and I didn't feel any better so I stopped at 3.4 miles. I am trying to have 2 week cycles since I am still working 6-7 days/week.
Hal Koerner's Ultrarunning has been a great resource book for both my 50k and 50 mile race. Science of Running, Ready to Run and Anatomy of Running also have helped me prepare for the long runs and hopefully, run better marathons. I would suggest all of these for all levels of runners. Run injury free!

Another Great Week of Running!

I started the week with a 24.4 mile run and ended it with a 16.8 mile run. Total miles: 62.2. The most weekly miles in at least 6 years. All in Hoka Clifton. I love the shoe and I will probably run the Green Jewel in the Clifton. Great massage this week too. Thank you Julia!

January is Almost Over

It's been a great month with a 172.2 mile total combined with last month's total of 347 miles in 2 months.
I hope to run long (25?) miles on Sunday. A lot of my miles lately have been run in Hoka Clifton and Conquest. All miles outside in insulated CW-X tights. I'm reading 4 books on running, 2 on ultra marathons.
I'll talk more about the books in the next few days.
Go PATS!

Great January!

I'm having a great time running right now. A new goal can do wonders for your motivation! I have run 137.2 miles so far this month with 174.8 last month. I ran in the Hoka Clifton for the past 4 days and and am loving them again. I hope to run at least 10 before the snow stops me tomorrow. Jury Duty today so I got to rest up some and with less stress from not driving the bus I feel great right now.
I got a new book on the Kindle, "Ready to Run" another excellent book I would highly recommend.

Cold Day

I ran 10.5 miles today in temperatures ranging from 6-16. Aquaphor on my exposed face kept me from any discomfort. Thermal CW-X tights, Ice Breaker Tube, hat and base layer. Also Brooks' Heater Hog and Saucony mittens with Nike shell. So warm! I would have run longer but the frozen asphalt did my left big toe (bunion) no good. Bright sun, fun run. I'm not sure if I'll hit 50 this week, it will depend on weather.

End of 2014 and Beginning 2015

22.3 miles on Saturday and a total of 53.7 miles last week. I'm feeling great!
I hope everyone has a high mileage new year! Run more.