Resurrection...

... January 1st, 2013.

Another Good Run

Time: 71:01
Distance: 16.17 km
Pace: 4:24
Map

Despite having a hard time waking up when the alarm went off this morning, I felt really good on the run. My legs felt fresh, stride felt efficient and body didn't feel tired. Meagan and I just ran out and back along the Marblehead trail in a light rain. Tonight we head to the Salem Common for some strides and plyometrics.

Doubling Down Around Salem

Time: 46:43
Distance: 10.34 km
Pace: 4:31/km
Map

Meagan and I headed out for our double run around Salem to boost the daily totals. I was actually feeling pretty good and would have probably started pushing the pace had Meagan not been there. Most of my runs are all based on feel but today was one of those runs where you purposely try to back off despite the legs feeling fresh. You just hope that the trend continues for the rest of the runs later in the week.

Monday Morning Sisu

Time: 85:40
Distance: 20.04 km
Pace: 4:17/km
Map

Meagan and I ran this morning from the condo to the trail of Marblehead. She wanted to run the Bradlee extension but I suggested making a loop around the Neck. It was a good suggestion as the weather was great and seeing the harbor made for a nice start to the day. My legs are a bit sore from yesterday's long run and I could definitely use a few more hours of sleep to aid the recovery. The pace started easy but was getting rolling by the 3-4 km mark. Meagan was the instigator in this case but I was sure to keep things honest the final 25 minutes of the run. Great run to start the week.

Week in Review

Time: 793:15
Distance: 177.71 km

I would like to be able to say that this was a monster week or just another week at 160+ km, but I really have no idea. I do know that I have been able to consistently log what would equate to over 100 miles per week but I haven't added exact distance. I am feeling aerobically strong but know there is lots to work on in the 3:15 to 3:35 per kilometer range (roughly 5:15-5:35 per mile). The body is holding up without too many niggles. I have really tight hamstrings which is a combination of all the driving and running. I also have had some soreness in my left knee when ascending and descending stairs.

This week also capped off several days of aggressively wear testing some new Karhu shoes. That is both the perks of the job and a pain because I often run in shoes that are much too small. I can't complain for getting free shoes but it comes at a cost... squeezing my 10-10.5 foot into a size 9 and logging runs. However, recently I have been fortunate as we made some size 10 models to test and they are working out great. Very lightweight, responsive and fit even better.

Battle Road Long Run

Time: 141:20
Distance: 32.03 km
Pace: 4:25/km
Map

Where to start? How about from today and start working backwards. My hope is to crush out some blog posts that will hopefully get me close to being fully updated. That will take a lot of work. I would probably just run 32k or 20 miles, whatever comes first like I did this morning.

This morning Meagan and I met up with a crew in Lexington's Battle Road. Important stuff happened there in April like a really long time ago. Something about these guys in red coats and rebels. The rebels won which is usually not who you root for, but in this case it was a good thing. The group consisted of Meagan, Emily, Jenn D, Terry Shea who is definitely not Carly Shea and Kevin the Irishman. In similar fashion to my former teammate Eamonn O'Connor, Kevin the Irishman just took off three weeks from running when he returned home to party. So typical.

I felt good and managed to log the run without dragging despite not eating dinner last night. It's a bit of a long story that I won't go into but it involved soda which I never drink, beer which I often drink and Wii. I finished up the final 10k mainly with Emily who is crushing workouts and looking fit in prep for the Toronto Marathon this fall. Maybe it's Ottawa.

soundRunner Group Run

Time: 88:07
Distance: 19.59 km
Pace: 4:30/km
Map

Meagan and I drove to Stratford, CT last night to take over Pat Price's of WritingAboutRunning.com fame's hotel room. It made for just a short drive this morning with the Karhu Airstream to SoundRunner for a day of merriment. We arrived with time to get the Airstream situated in an ideal parking spot across from the store. A group of me, Jesse, Chaz, Meagan and Brian set off for a run that would loop around town. We were told there would be trails but we didn't know it would have been smart to bring a machete. To say the trails were a little overgrown would be an understatement but we all survived. It was a good way to start off the day and get in a run with a fun crew.

Salem to Fantasy Land

Time: 71:58
Distance: 16.30 km
Pace: 4:25/km
Map

Meagan and I ran this morning from our house to MHD. Nothing too crazy to report. The legs weren't too sore from the harder 5 km of running last night. I am definitely lacking on sleep and recovery this week and need to get some good rest.

Derby Street Mile

Time: ~51:55
Distance: ~11.02

W/u: 27:01 for 5.25 km
Race: 4:37 for 4th overall
C/d: 15:17 for 2.55 km

And to think I used to consider myself a miler. Tonight was a pitiful showing at the Derby Street Mile. I didn't even come close to running what I wanted. I didn't contend for the win. I didn't defend my home turf. Truly a poor showing.

I had a slight expectation that this race wasn't going to go well, but I tried to put those thoughts away. I felt sluggish and tired on the run this morning and during my warm up. I briefly considered not registering, but then pictured myself sprinting to victory. I wanted to do that.

The contenders on the start line appeared to be a guy from New Balance Boston, a kid with half tights and backwards hat, and a crew of out of towners. The woman of the crew was sporting a Bowerman Athletic Club singlet. She would go on to victory in 5:05.

The race started and I was out just behind the NBB athlete with the backwards hat kid just off my shoulder. I remained in contention for the first 400 meters and then proceeded to get my doors blown off. The NBB guy opened up a gap and cruised to the win nabbing a course record of 4:18 which earned $100. I couldn't close the gap and just felt heavy from the halfway point to the finish. With about 200 meters remaining a guy came up on my shoulder and rolled past me. I responded just briefly but couldn't get back the lost strides. I was fearful that he was a masters runner, but it turns out he's a youthful 38 years old.

Tonight's performance is not indicative of my fitness. I should have been able to run faster than 4:37 as I was hoping to run in the 4:25 range. However, I do recognize my mileage has been quite high for the past 7 days. I have logged in the 120 mile range if you add up the last 7 days of running which brings me close to a career high. Excuses, excuses.

NRFTW 5k Race

Time: 47:10
Distance: 11.03 km

W/u: 24:10 for 5.01km
"Race": 17:28 for 5.01 km
C/d: 5:32 for 1.01 km

Meagan and I have been attending the No Rest for the Wicked 5k run which occurs weekly on Thursday evening from the Salem Common. The "race" provides the opportunity to run as fast or in control as you are hoping. Tonight a crew of Karhu and Craft employees came out to join us. Meagan was hoping to run nice and controlled but I started pushing the pace up the slight hill around the 1km mark and brought her home in a solid clocking. The official finish line is about 80-100m shy of a 5k so our time will reflect something in the 17:16 range. I think my legs had a little more pop in them tonight, but then again I wasn't running all that fast.

Salem's Winter Island Park

Time: 60:21
Distance: 13.29 km
Pace: 4:33/km
Map

Meagan and I ran a loop around Salem this morning that took us to many familiar places and Winter Island Park. I'm not sure what the story is with the "island" but it's home to several urban campers this time of year. I guess the draw is being near the water but when I think of camping I picture trees, dirt and nature. That is not the case here but camp sites are packed.

I think that is all for this blog post. Oh, my left knee has been feeling a little funny. Just a little sore when I walk up or down stairs and if I walk in a certain way before the run. It doesn't hurt while running though. Something to monitor.

Evening Double Run to the Willows

Time: 46:16
Distance: 10.45 km
Pace: 4:26/km
Map

I headed out after work and logged a run to boost the weekly totals. There is very little to report other than the time on the feet.

Time on the Feet with Meagan

Time: 82:50
Distance: 18.09 km
Pace: 4:35/km
Map

After last night's sluggish stride session, I would have loved to sleep in this morning. However, I was up and out the door with Meagan dragging me along to Marblehead. The body struggled for much of the run but I made it.

Triangle Strides

Time: 46:16
Distance: 10.40 km
Pace: 4:27/km
Map

In what has become the Tuesday evening "workout," Meagan and I ran over to the Salem Common for some strides. We have kept the 5 laps of alternating hard/easy our distance, but today just wasn't my day. I felt terrible from the start and never could get rolling. I have never actually timed the strides section of the run but I know roughly what my kilometer splits are. Once I start running hard the three splits I get usually look something like 3:50, 3:42, 3:39. Tonight they were something like 3:52, 3:49, 3:48. I felt terrible. Also, I usually finish about a full straightaway (~200m) ahead of Meagan but tonight it was more like 70 meters.

Morning Kilometers in Salem and MHD

Time: 72:56
Distance: 16.23 km
Pace: 4:30
Map

Just got out the door to hit the Marblehead trail for some morning distance running. Time on the feet and gaining fitness.

Time for Headlamps

Time: 46.15
Distance: 10.23 km
Pace: 4:30/km
Map

I worked the day at Marathon Sports - Mansfield for Balega and had a good time selling shoes and socks with their crew. I got home later than expected which meant that Meagan had already gone out for her double. I almost decided to not run, but then I figured it will be cold and dark in a few months so I better take advantage now. I didn't start until just after 8 and it was already dark. Another depressing reality that is coming to greet us. Running in the cold is one thing. Running in the dark is another. Running in the cold and dark takes added motivation. I didn't pull out the headlamp just yet, but the time is coming. Soon...

Monday Morning Sisu Run

Time: 89:46
Distance: 20.07 km
Pace: 4:28/km
Map

The week got start off running to Marblehead with Meagan. Nothing crazy to report other than getting some solid distance this morning.

Week in Review

Time: 760:31
Distance: 172.51 km

Another week in the books. A good stride session. A fun Wicked run. A terrible race. Moving Forward. Like Karhu.

Charles River Uptempo Long Run

Time: 111:14
Distance: 25.10 km

W/u: 13:43 for 2.64 km
Workout: 79:30 for 19.21 km
C/d: 17:51 for 3.25 km

Meagan and I drove into Boston (actually) Cambridge to meet up with a crew of city runners. We were meeting Emily, Jenn and a couple other members of the BAA to do 12 miles at 5:50 to 6:00 per mile. I think this was Jenn's workout and we would just be tagging along. I had few goals for the workout other than running in the group as relaxed as possible. My legs were a bit sore from that terrible mile I ran on Friday night.

I would have liked to have gotten in more of a warm up but time didn't permit. We started just after 8:00 and got the workout rolling along the Charles. I settled into the back of the group trying to do as little work as possible. I didn't want to hit the front and push the pace to ruin the workout for anyone. That would come later.

Wayne and Dan up front set the pace with Emily and Jenn tucked in behind. Meagan and I followed with Will on our shoulders. We streaked past baby joggers, bikes, guys on roller blades and countless runners. There were moments when I would find myself coming up on the shoulder of Emily but then I would consciously back off and retake my place at the back on the pack.

The loop took us out 6 miles and then turned for the trip home. Everyone was still grouped up minus Will who is just starting workouts again. Somewhere around the 7-8 mile mark I moved to the front to take a turn at the lead. There was a little bit too much talking for my liking and I decided to get the pace rolling. The group responded to my increased tempo and things just progressed from there. You can see in the splits below where I went to the front around the 11 to 12 km mark.

Splits:
3:44, 3:49, 3:49, 3:37, 3:42,
3:39, 3:45, 3:41, 3:40, 3:43,
3:45, 3:36, 3:35, 3:37, 3:31,
3:31, 3:30, 3:17, 3:15, :41

Dan who is back visiting from Florida kept it rolling until the end of the workout. He timed our final full mile in 5:13 which I initially thought was short until Emily told me it's been measured by multiple people and accurate. I'll take it.

Double Bride Loop

Time: 91:18
Distance: 20.35 km
Pace: 4:29/km
Map

Meagan returned home from her trip out west and I took her on a new loop I recently made. She had the pleasure of testing out some new Karhu shoes and told me all about her adventure. Good run from what I can remember.

Sluggish Morning Run

Time: 46:03
Distance: 10.27 km
Pace: 4:29/km
Map

I headed out the door looking to get in some distance before tonight's Derby Street Mile. I felt tired the entire run as my legs were heavy and the body just feels run down. I hope I'm able to turn things around later tonight and have a decent showing in a local race. The increased mileage from the past week seems to be taking it's toll a bit.

NRFTW Thursday Night

Time: 48:00
Distance: 11.44 km

W/u: 14:54 for 3.22 km
NRFTW: 17:30 for 5.01 km
C/d: 15:36 for 3.21 km

I headed over to the Salem Common to meet up with the crew that runs the No Rest for the Wicked run/race. I think this was my third time attending and first without Meagan being around. I didn't feel too keen on running hard but just wanted to see how the legs would respond to running a bit harder.

Splits:
3:39, 3:33, 3:26, 3:22, 3:27

The tempo kept getting quicker until the final stretch when I started to shut things down. I managed to run steady without getting too competitive as I saw the splits increasing. I stretched out the run until the watch hit 5k and then I started recording times for the group.

Different Morning Loop

Time: 71:15
Distance: 16.10 km
Pace: 4:26/km
Map

There was a bit of rain this morning and I didn't want to head out on the MHD trail so I opted to stick to the roads. I was testing out a new pair of Karhu shoes and didn't completely want to get the kicks muddy. The legs were feeling a little sluggish so the pace remained pretty easy.

Solo Double Run

Time: 46:29
Distance: 10.01 km
Pace: 4:39/km
Map

I dragged myself out the door this evening not wanting to run. I managed to put my feet in front of one another and cover the required distance.

Time on the Feet

Time: 69:19
Distance: 16.09 km
Pace: 4:18/km
Map

I got out for some time on the feet this morning. Nothing too crazy to report. The legs are a bit sore and the body is tired.

Salem Tuesday Night Strides

Time: 47:20
Distance: 11.01 km
Pace: 4:18/km
Map

I warmed up tonight with a jog over to the Salem Common. The "workout" for the evening was doing 5 laps alternating fast and slow. I don't remember feeling particularly great but managed to get it done. I stayed focused by thinking about the Derby Street Mile this Friday night.

Find the Sisu

Time: 66:12
Distance: 15.01 km
Pace: 4:25/km
Map

Got out the door this morning and put in some time across the bridges in Beverly. Body is tired, but the base is being built.

Slow Run?

Time: 38:08
Distance: 8.04 km
Pace: 4:45/km
Map

I don't really remember this run, but based on the pace I was going really slow. Meagan may have been with me, maybe she wasn't. I'll take it as time on the feet.

Monday Morning Run

Time: 94:05
Distance: 21.29 km
Pace: 4:25/km
Map

The week started off with a solid effort around MHD and Salem. The body is tired. The fitness is coming.

Wet Dog Long Run

Time: 120:11

Distance: 30.05 km

Pace: 4:00/km

Map

I could't help but be inspired  run quick this morning after watching the Olympic men's marathon. If you're reading this post, then I'm sure you watched the race so I won't give any big recap. It's hard to bet against Meb having a bad race. He's so consistent and knows exactly what his body is capable of on the day.

Before heading to bed last night I thought up a long run workout of 30k broken into three segments. Each 10k would get fast by 30 seconds per kilometer. My hope was that the marathon would pump me up to have a good session despite the multitude of kilometers/miles this week. The goal was to have 10k splits of 45:00, 40:00, and 35:00.

I ran from the condo in Salem out to Marblehead and then up towards ST's house. I then headed out along Lynn Shore drive and along the walking path bordering the beach. I wasn't sure where the 15k turnaround would be, but some mental math had me realize that I would have to find a few extra kilometers in Nahant. I also noticed that the Lynn Beach smelled absolutely terrible. Wet dog is the most accurate odor I could think.

Opening 10k (44:16) - I was feeling good and was having a hard time slowing down. I was feeling very good by 5k and split 4:18 which is well under the 4:30 I needed for 45 minutes. I had to force myself  slow down but even then the next splits all ranged from 4:20 to 4:26.

Middle 10k (39:29) - I started noticing the breeze running out to Nahant along the causeway. It wasn't terrible but enough to make running just under 4:00/km a little more stressed. I was hitting the splits and feeling good while looking forward to the turnaround point. I ended up having to run back into the neighborhoods before getting the wind at my back. I immediately saw the pace drop to the low 3:50s and I was feeling really strong at the 16km (10 mile) mark. I again had to tell myself to back off the pace because the real work was going to take place in the final 10k. I kept plugging away but by 18k all of my enthusiasm that I had just 2k earlier was gone. I wasn't struggling but knew picking up the pace another 30 secs would be very difficult. I decided to take a quick pit stop and drink some water at the 19k mark before gearing up for the final push.

Final 10k (36:12) - Struggled. I tried my best to start the last segment off with a strong effort but could only manage 3:34. I could only muster 3:37-3:41 for kilometers 21-28. The positive is that I wasn't completely falling apart and my stride felt smooth and efficient. I just couldn't find the power to run 3:30. I really like the segment coming back into Salem and I was able to rally for the final 10 minutes. My final kilometers were covered in 3:32 and 3:31 which almost took me to the well.

Despite not being able to close the final 10k in 35 minutes, I still managed to finish 30k in 2 hours. I think had I received water earlier or a gel around the hour mark I would have been fine. Regardless, I'm pleased to cap off a big week with this run.

Mile Maintenance

Time: 45:54
Distance: 10.22 km
Pace: 4:30/km
Map

This evening I ran over to the Salem Common and did enough loops to get me to around 4 miles. I started stiff and slow but ended up feeling decent by the time it was time to run some strides. I decided to run 6 x ~150m on the grass at a good clip. I could tell the turnover was a little slower than I would have liked, but it was something. I haven't run much on the grass recently and it definitely made me feel slow.

I finished with a couple more miles around the Common and then headed back to the condo to call it a day.

New 20k Loop

Time: 85:24
Distance: 20.54 km
Pace: 4:10/km
Map

I went out in search of a new loop from the condo and came up with nice 20k mostly in Beverly. The exploration wasn't too zealous as I ran streets near and around our offices. However, the loop to the office and afterwards was a nice way to start and finish. I'm not sure how feasible the loop will be in winter because it goes across a couple of bridges that could be particularly cold, but it will be good for the remainder of the summer and fall. I wasn't try to run hard but the pace just gradually picked up until the end.

Salem to Marblehead Neck

Time: 86:34
Distance: 20.65
Pace: 4:12/km
Map

This morning I ran from the condo with the Marblehead Neck as my destination. I was feeling a little sore after yesterday's workout antics but nothing that I was concerned about. I wanted to keep the pace really easy but I guess my fitness flexed as I starting clipping along at the end.

I decided to take the evening off knowing my weekend could be really high. I have also doubled most days this week so I should be smart.

Beverly Yankee Homecoming 5k

And, just like that I'm a month behind with updating the ol' blog. Training has been going well since I last posted. I did have to take 4 days off last week as the medial side of my knee was battling a little tendinitis. However, this week has been going quite well. I even raced last night. Here's the link to the article for the Beverly Yankee Homecoming 5k.

Trying the Triangle

Time: 40:51
Distance: 8.99 km
Pace: 4:33/km
Map

After getting back from Syracuse somehow our motivation was still high and we headed out for a run. Staying true to our Summer of Malmo training these days, we ran over to the Triangle for a light workout. Our target was to run 5 loops alternating fast/slow on each side which would give us just over 2 miles of faster running. I didn't feel great when we started but warmed up nicely to be able to hit some decent paces without actually knowing. I've been working on form and foot placement while doing strides.

Old Erie Canal & Green Lakes

Time: 69:55
Distance: 16.02 km
Pace: 4:22/km
Map

After running in Albany, we jumped back on I-90 and headed out to Syracuse. This morning we met up with Justin Wager who is the footwear buyer at Fleet Feet and a member of Stotan Racing until he leaves to head back to school at the end of the month. We met up at one of the parking lots along the Old Erie Canal which runs from Buffalo (Lake Erie) to Albany. The crushed gravel path is perfectly flat and wide enough to fit a fair sized group of runners. We headed out with a couple other members of Stotan Racing for about 10 minutes before we turned off for a loop around Green Lakes. It was Meagan's first time here and I always enjoy getting back to these sites.

Fleet Feet Albany Jaunt

Time: 48:14
Distance: 10.37 km
Pace: 4:39/km
Map

This run was supposed to consist of Jim, Meagan and me, but the servicing on my car took a little longer than expected and we ran into traffic along the Mass Pike. Maybe it was Fourth of July travelers or perhaps there was an accident. Regardless, it was good to show Meagan the store and then head out for an easy run in the neighborhoods and in the park I'll hit when I'm in town. There was nothing too crazy to report about the run other than some more time on the feet.

Morning Run in Salem

Time: 48:59
Distance: 10.46 km
Pace: 4:41/km
Map

Meagan and I got in some easy paced running this morning in Salem. We started with several loops of what we are affectionately calling "the triangle" as opposed to Washington Square or Salem Common. It's not a square and there is nothing common about Salem. We then looped through Salem Willows which is called "Harry Potter Land" by the Karhu CEO. I don't know why he thinks the little area of town with an arcade, a little beach and crappy restaurants has anything to do with Harry Potter. It's where we will most likely do a lot of our running as the streets aren't heavily trafficked.

Week in Review

Time: 776:20
Distance: 170.21

It's not the highest week ever, but definitely a good one. I ran 11 times and got in a nice mix of pace and distances. I am feeling good logging triple digits on a consistent basis. Just another week and making it routine.

Marblehead Sunday

Time: 101:49
Distance: 23.50 km
Pace: 4:20/km
Map

Meagan and I headed off to Marblehead again for her to get in enough distance to hit 100 miles for the week. We ran a little out and back along the trail and then did a loop of the Neck. It was a warm day, but definitely nice to be out and about. We saw Anne and a friend walking along the causeway and they invited us over for dinner. Score!

My legs were feeling really good toward the ended of the run and I was able to pick up the pace the final few kilometers. I really didn't start getting aggressive until the final 5 minutes when I started pushing back into downtown Salem. It helped that the terrain is slightly downhill and I was able to hit a 3:30 kilometer feeling quite comfortable. I should start doing this more the final 15-30 minutes of long and medium long runs during the Summer of Malmo.

Long Run on Battle Road

Time: 152:52
Distance: 32.33 km
Pace: 4:44/km
Map

Meagan and I drove out to Lexington, MA this morning to meet up with some runners from the BAA. The group was going varying distances but Brett Ely was going to log 20 miles along the widely shaded dirt trail where the revolutionary war was fought. I really should stop to read some of the signs where the Americans and British waged war, but that would take away from the training. It's a cool trail with lots of history as there are battle fields where significant things happened. There are also signs that say "British soldiers buried here" which is where I choose to go to the bathroom (only kidding).

Our group ran out Battle Road, around the Great Meadows and back to get water. Some members called it a day there while a few of us returned back to the trail. Brett and I ended up logging over 2 hours and 30 minutes of running which is much more than I usually do. The pace was never that fast and I felt really good the entire time. It got me to thinking about running an ultra and if that would be fun. I wondered how competitive I would be at 50 km to 50 miles and what pace I could hold. I could have definitely run another hour at a faster pace with little issue. I think this means I'm starting to get back in top form.

Along Lake Champlain

Time: 80:03
Distance: 20.05 km
Pace: 4:00/km
Map

I left Albany last night with Burlington, VT as my destination. I wasn't sure if I was going to make it all the way to the biggest city along Lake Champlain, but I wanted to get close. There was some good track on tv that I wanted to catch so I had to hurry if I was going to see the 1500m semi-finals and 5ks at the US Olympic Trials. I made it with just enough time to get to Buffalo Wild Wings where I thought I would be watching on my computer. But, no! The restaurant actually had the meet on one of the 50 tvs. It was great action that pumped me up for the run in the morning.

I played around on my iPad to find the quickest route to the bike path along the lake and headed out around 9 AM. It didn't take long to find and soon I was steadily picking up the pace along the water. I never felt great but tried to take advantage of the flat surface and good conditions. I ran out 10 km with every kilometer after 4 km being under 4:00/km (~6:30 per mile). It was getting warm and I wasn't looking to start a hard effort so my goal became to maintain pace. I ended back at my shitty hotel doing just that feeling like I got in a nice steady effort without going to the well. There were a couple slightly uphill kilometers that I thought I might see 4:xx but that was not the case. Good run along Lake Champlain.

Dead Garmin in Albany, NY

Time: ~70 minutes
Distance: ~16 km

My travels today brought me to Fleet Feet Albany where I showed shoes for next spring. The store is great and has a strong footwear selection with a knowledgeable staff. I most enjoy coming to the store because the footwear buyer is quite the runner and has recently ventured into ultras (he took second at the Umstead 100 Miler earlier this year). I headed out watchless as my Garmin didn't charge in the car on the drive out.

We hit up the neighborhood and The Crossing which is a park near the store. He had to be at a local track where the marathon training group was meeting so that is where we departed. I ran a mile around the track that we arrived to at 45 minutes and then I added on back in The Crossing. The pace had definitely picked up the final 20 minutes but didn't get out of hand. The body is definitely feeling loose in the warm weather and enjoying putting in a lot of time on the feet.

Easy Morning with P. Tarpy

Time: 35:27
Distance: 7.50 km
Pace: 4:43/km
Map

I stayed with Pat Tarpy and Kim Smith last night at their home in Providence. It's always good to catch up with them and hear about her preparations for the London Olympics. She has been training with Ava Hutchinson who has been living at the house for the past couple of months. Pat and I left the ladies at home and headed out to have pints and catch up. We were out late and I was up earlier than desired for a run around the streets of PVD. We went nice and easy near the house as I tried to shake out the cobwebs. I ended up feeling decent by the end of the run and had just enough time to shower up and head off to Albany.

Rhode Runner Run Club

Time: 56:51
Distance: 11.00 km

W/u: 14:56 for 2.78 km
W/o: 6 x 800m w/ 400m jog
C/d: 7:47 for 1.42 km

I traveled down to Providence today for a run club with Rhode Runner. I arrived much earlier than expected so I sent a note out to Pat Tarpy asking if he wanted to catch up and watch the UEFA Cup semi-final between Spain and Portugal. He was game so we met up at Ri-ra in downtown where many pints by Brown runners have been consumed. Around half-time another former Brown 800m runner, Jon Andruchow aka Chow, showed up to spectate. It was a fun time and ultimately Spain took the victory in penalty kicks. Fortunately, the game ended with just enough time for me to head over to Rhode Runner for their run club.

Usually, store run clubs consist of an easy 30-40 minutes along some route near the store. Not Rhode Runner. I had two options: 1) run 8 miles easy with 4-5 runners, 2) run 6 x 800m at the track with a group of 20. I chose the latter option and headed off to Hope High School (one of the worst public schools in Rhode Island) track (one of the nicest high school facilities I've seen). This workout was a surprise as I was expecting an easy 30 minutes of running and considering the burger I ate at lunch, I had no ambitions for throwing down anything impressive.

Splits:
2:41.5 (4:08), 2:37.4 (3:24), 2:36.3 (3:49), 2:35.6 (3:39), 2:28.0 (3:45), 2:22.7 for 6.8 km and 34:08

My lunch wasn't sitting nicely until halfway through the workout, but I slogged on. I ran right at the front and ended up leading most of the efforts. We had more than enough rest for the intervals to feel comfortable as each got a little faster. I was glad to have been coerced into doing the workout and will definitely have to return again.

Running to Fantasy Land

Time: 59:58
Distance: 13.15 km
Pace: 4:34/km
Map

Meagan and I are settling in to our new town of Salem quite nicely, but that doesn't mean we can't get in some quality time back in Marblehead. Today we took a spin from our house in downtown back to the trail of Marblehead to reminisce on the trail. Despite the two towns being only a few miles apart, they couldn't be more different.. Salem is real world while Marblehead is fantasy land. I like them both but definitely know Salem is a better fit for us in terms of where we are in our lives. Maybe at a later time I'll provide pictures detailing the differences between the two towns, but not today.

Summer of Malmo

Time: 50:43
Distance: 10.90 km
Pace: 4:39/km
Map

The summer of Malmo continued this evening with a run from our house to Washington Square (it's really more of a triangle). We ran a few loops of the roughly 700m crushed gravel perimeter before starting a light un-timed workout. We ran 5 loops of the square alternating striding and jogging the segments. Each segment is a different length so it was best to just run off feel. By the time of the third loop I started feeling much better and started getting into a rhythm. Meagan and I both agreed that this could be a good workout to do once a week through the summer and add more as we get fitter.

New Home in Salem

Time: 64:35
Distance: 13.42 km
Pace: 4:49/km
Map

Meagan and I spent our first night in Salem and got up to go for a run from our new place. We headed out looking to make a new loop and explore some areas. I wasn't feeling great which makes three runs in a row where I wasn't feeling up to par. We did find a few neighborhoods that might be nice to run through on runs and a trail entrance to Salem Woods. The trail was really overgrown and muddy so we decided to turn around. This run could have been called "school loop" as we went past Salem High School, the middle school and two or three elementary schools.

Marblehead Double

Time: 39:18
Distance: 8.11

Meagan and I ran easy this evening in Marblehead along the trail. It was a nice loop from ST's house that the Karhu CEO showed me. I didn't feel good for the second run today.

Rainy Week Starter

Time: 64:44
Distance: 14.25 km
Pace: 4:33/km
Map


I was out the door this morning for maybe 15 minutes when it started to rain. Meagan had told me that it was supposed to rain later in the day but I figured that was early afternoon. The rain came down hard for the final 45 minutes of my run. Fortunately, the weather was warm enough and the rain felt somewhat nice. Unfortunately, I felt terrible as my legs and body just weren't right. I felt sluggish the entire way and the rain only made me feel heavier.

Week in Review

Time: 717:10
Distance: 165.08

Not as far as last week, but still pretty solid. For all you American folk out there this equals about 102-104 miles. Positive.

MHD LSD

Time: 96:10
Distance: 22:04 km
Pace: 4:22/km
Map

Meagan and I started this one together on a loop that is quite familiar to us. We ran around the Neck using the MHD trail. Once we hit Seaview Ave, she turned right and I turned left. I added on a bit extra to get over the 20 km mark and bring my weekly distance to something I thought I needed. I still don't add up during the week so it's usually a surprise when I sit down and tally my weekly total.

Cruising to Nahant

Time: 93:04
Distance: 23.20 km
Pace: 4:01/km
Map

Meagan and I started out on this one from ST's house in the direction of Nahant. We ran together for 30 minutes recapping the events of this week and making sure she felt okay after the terrible run she had yesterday morning. I was feeling good in the ideal running weather on the North Shore. The wind wasn't too bad as I approached the outer portions of the Nahant Neck. I wasn't sure if I wanted to pick it up on the way back given the wind would be in my face, but I took each kilometer one at a time. Once I hit the causeway I was cruising in the 3:50-3:55/km range and hope to just maintain. As I got closer to Swampscott and then Marblehead the pace had still managed to drop. The final full 5 km was run under 3:44/km (6:00/mile) and the final kilometer was the only one I felt like I was really pushing (I ran 3:10). Definitely happy about this one.

Teddy's Island

Time: 71:27
Distance: 16.31 km
Pace: 4:23/km
Map

Meagan and I were out the door for a run from Jilane's house to Teddy Roosevelt's Island. It's a must see if you're a runner and spending time in DC. Unfortunately, Meagan is sick and was a champ the entire conference but today was not her day. We got to within about a half mile of the island when she said she was going to have to turn back. I know she had a rough one, so rough that she later ordered us both Road IDs.

I on the other hand looped the island feeling fairly good. I held a decent clip off the island and back into DC and up the Mall to Jilane's. There were lots of runners out this morning and it was nice not feeling too rushed after a fun awards banquet last night. Fun way to end my time in DC.

Solo Double and Pickups

Time: 34:39
Distance: 8.13 km
Pace: 4:16/km
Map

I was able to head out the door and get in a quick run on the National Mall. There was no playing around with this run. I was out the door and needed to be back in time for the awards banquet. I would have been in a foul mood had I not gotten in some added time on the feet so I was out in a hurry. It was boiling hot along the exposed dirt but I was feeling pretty good minus the fact that I had to use the bathroom. Note to the runners out there running on the Mall, there aren't many bathrooms around! I struggled to find somewhere to go and the thought of using a tree on the Mall is completely unacceptable. I finally found a porto that was approximately 190 degrees. Forget warm oven setting, this was hot enough to cook a turkey!

I ended up doing a few pickups towards the end of the run to open the stride. I think it ended up being 4-6 of them in the 130 to 200m range. It was nice to inject some speed in the heat and feel fluid. The stride feels pretty nice things days but not overly comfortable at ripping true speed work.

Morning Run Plus Hob Knob

Time: 68:12
Distance: 15.47 km
Pace: 4:25/km
Map

I was lucky to get in the time on the feet this morning with Dan Kittaka and Jeff Caron of Saucony because it nearly turned into what I had feared it would be. The Fleet Feet conferences are great because you get to meet lots of people, see new product, build relationships and put a good foot forward for your respective brand. However, running conferences in general are terrible for running. Lots of times the group runs turn into 2 hours away from the hotel but only 45 minutes of actual running. Terrible inefficient use of time if you ask me.

The run started with everyone getting a lottery ticket scratcher that we were supposed to give to a person we saw on the run. It was a great idea except if you held on to your ticket in the DC humidity until 30 minutes into the run like me. Regardless, we all ran from the hotel to Fleet Feet DC being led out by Shawn Fenty (former mayor of DC's brother) and he talked about the store once he got there. It was a bit of fun running as a group as we looped down Rock Creek Park back to the hotel. However, we were only 30 or so minutes into the run and the course was only going to give us maybe 40 minutes. I asked around and grabbed two guys who were willing to make the run a little longer despite the conditions.

We ended up heading up to the Capitol and looping the reflection pool. I was feeling pretty good but not great. I was happy to make the run a bit longer as were Dan and Jeff. We all had a good time talking about the approaching US Olympic Trials and stuff we saw at the expo.

Loop the Capitol Reflection Pool

Time: 32:52
Distance: 7:21 km
Pace: 4:34/km
Map

After working the Fleet Feet Sports expo today the crew of Meagan (Karhu/Craft superstar), Nate Price (rep in GA, TN, KY, AL) and yours truly headed out for some fun on the Mall. We were supposed to have Karhu CEO with us but he was off making deals and didn't arrive down in the lobby in time. He's also terrible at running in the heat and humidity so maybe we got lucky.

The three of us headed up the Mall and did a quick loop around the reflection pool before heading back to the hotel. We had just enough time to finish the run, shower up and make it to the DC Tri Club where the three amigos (me, Nate and Karhu CEO) presented to the group.

Running with DK from Chi

Time: 57:57
Distance: 13.05 km
Pace: 4:26/km
Map

It was an early rise for the crew at the Fleet Feet conference. We didn't even beat the heat getting out the door a little before 6:00 AM. I headed out with Meagan, Dan, and Dan Kittaka from Fleet Feet Chicago. We ran past many of the sites like the White House, Washington Monument, Lincoln Memorial and onto the bike path that goes into Rock Creek Park. It was good to catch up with the Dans and get in some distance before working the expo for the day.

Fleet Feet Long Run?

Time: 81:58
Distance: 17.93 km
Pace: 4:34/km
Map

After the run this morning Meagan and I got our stuff together and headed to the airport. We are spending the next few days in our favorite running city of DC. The annual Fleet Feet Sports conference takes place this week and Craft and Karhu has a kick ass booth to show gear for the coming seasons. After setting up our booth and getting all our stuff in order, I set out for a run with my man Dan Matena. He is now working my old territory for TGA and doing a great job.

We headed out the door and covered some time around the National Mall. It was good to catch up with him and here what's going on in my old territory. I got back to the hotel sweaty but feeling good. When I headed up to the room I spotted Meagan getting ready for a run so it was back downstairs for me. We bumped into Mizuno's east coast sales manager whom we know from living in Charlotte. The three of us set out and covered 45 minutes of running in the humid DC summer. When it was all said and done I had covered a much longer run than I was expecting. I only started feeling a little dehydrated the final 10-15 minutes but I survived.

Recovery Tuesday

Time: 61:50
Distance: 13.83 km
Pace: 4:28/km
Map

After racing home after the 5k in Raynham last night and eating lots of BBQ chicken wings courtesy of my Seoul brother Seongtaek Kwon (google his name and check out his videos). I was out the door with Meagan for some easy distance around the roads of Marblehead. We had to drop off the garage door opener at our former residence which provided us with the first half of the loop. The legs aren't feeling too bad these days.

Raynham ~5km for Kicks

Time: 57:13
Distance: 13.85 km

W/u: 15:45 for 3.27 km
Race: ~5k from the front
C/d: 24:44 for 5.35 km

I was at an account last week and the owner invited me to come out for the weekly Monday night 5k. I figured it wouldn't hurt to show up and was told this night would be particularly special. The gentleman who has organized and timed this weekly "race" is moving to Florida with his wife who has cancer. They were leaving at the end of the week and this was the farewell event. There was lots of picture taking and other conversation that you would expect when someone closely connected to the running community decides to move on. It was pretty cool to see and after the race I got to shake the guy's hand (since this is written a couple of weeks late I have embarrassingly forgotten and too lazy to look it up).

A few minutes before the race the owner who invited me pointed out the guy who always wins. He was probably a junior or senior in high school and while there are many high schoolers out there who could smoke me, but this guy was not it. Considering I was coming off a big week I had no ambitions to force the pace from the start and would wait to see the opening split.

Splits:
3:15.13, 3:13.19, 3:09.66, 3:13.71, 3:09.00, 43.21 for 16:44 total and 5.23 km (3:12/km pace)

We got off the line and I hung back for the first 400m. We were not running particularly fast so then I shot to the front and dropped the pace. The traditional winner came with me for another 400m and then he was slipping back. At this point I knew the race was essentially over and it would be a glorified workout. I held an honest pace to the base of the hill that starts at mile 2. From there I started pushing to keep the overall pace from dropping. I managed to hold things together and finish without going to the well. I had been told before the race that the course is slightly longer than 5 km and more like 3.25 miles. If it were a 5k my time would have been about 16:00 or so. Not anything to be overly elated about but moving in the right direction.

Long Monday Shake Out

Time: 61:48
Distance: 14.07 km
Pace: 4:23/km
Map

There was a good chance that this evening I would be going to Raynham to partake in a 5k this evening. I still wanted to start the week with some solid time on the feet so I got out the door for an hour of running in Marblehead. The time here is quickly coming to a close so I better get in all the kilometers I can while the Neck is still close.

Week in Review

Time: 804.34
Distance: ~180.52 km

No need to analyze this. I'll let the numbers do the talking.

ST Crushes a K

Time: 55:52
Distance: 12.14 km
Pace: 4:36/km
Map

The Marblehead bromance between ST and me continued this afternoon after I returned from the long run in Lincoln Woods. Most probably don't know but Meagan and I recently purchased a condo in neighboring Salem, MA. The house closed officially on Friday and I now have keys in hand. During the two week period that we had to move out of our seasonal rental at Fort Sewall and taking possession in Salem, we've been staying with a coworker. More specifically I have been staying with ST as Meagan decided to take a 10 days journey to the Midwest and leave the two of us to our own vices... BBQ and beer. We have consumed more pork and beers than you could imagine during the last week and a half.

You see ST is originally from Korea but has lived in Finland for the last seven years with his wife and two daughters. He's the flatland BMX champion of both Korea and Finland. However, he now spends more time staying up to late hours in the morning working on Karhu and Craft web development. (Check out some of his videos). I think due to his Korean and Finnish roots he refuses to cook with gas (no sisu) so we went out and bough a charcoal grill from Lowe's. We have put it to good use no less than 4 times in less than a week. I only mention this because we have been living the bachelor life with Meagan gone and ST's family not arriving to MA until August.

Today was no different as we ventured over to the Muffin Shop in Old Town Marblehead. We consumed some ice coffee and a scone while sitting at Crocker Park overlooking the harbor. I told you this was a bromance. We bullshitted for awhile and admired the boats while making fun of others. There was one tiny sail boat that basically looked like a bathtub with a sheet for a mast! Once we were done we came home and he was adamant on running so we laced up the shoes and headed off.

Granted I already put in close to two hours this morning was no concern of his. He's not the fastest dude in the world but he's tough. Much sisu! We ran from his place, to the trail, around the neck and back the way we came. On an easy run he'll average just over 5:00/km but today was wanted to get after it hoping for 4:45-4:50/km. The pace was honest and I wasn't feeling too exhausted after the run this morning until around 10 kilometers ST decided to take a flyer and drop a 3:50 km. He was utterly gassed by the end of it and struggled home the final 5 minutes but he made it in a new personal best average.

Lincoln Woods Run

Time: 110:36
Distance: 23.47 km
Pace: 4:43/km
Map

This morning I woke up really full from the beers and the BBQ that ST and I enjoyed last night. I opted to drive out to Lincoln Woods and meet up with some runners from Boston rather than hang around the house delaying my long run. I believe this was my third or fourth run out in Lincoln which has some nice rolling single track trails. I didn't feel fantastic but the pace was easy enough to allow me to not get dropped. It was a smaller crew of Justin, Jenn and Kevin today, but it was solid nonetheless.

Loop Around Nahant

Time: 92:49
Distance: ~23.1 km (Garmin has 23.66)
Pace: ~3:58
Map

I ventured out on somewhat tired legs to run around Nahant. I found the wind to be at my back and the effort feeling very easy for the first 8 km. For some reason the Garmin goofed and clocked the opening kilometer at 3 minutes, probably a full 500 meters early. All of the remaining splits were spot on.

I kept trying to relax and let the splits come to me, but found myself clicking off roughly 4:00/km pace with ease. I hope it's a sign of my fitness improving and not the wind at my back. The rolling portion around the little town of Nahant felt comfortable and then I faced the wind for the remainder of the run. I tried not to increase the tempo too much, but just lock into a steady clip which ended up being between 3:50-3:55/km. It was nice to see that I could hit the splits with little effort running into a headwind.

Today was a big day for Karhu supported athletes as Joe Moore clocked 64:43 at the US Half Marathon Championships in Duluth, MN. His performance placed him 12th overall. He apparently rocked matching royal blue Karhu shoes and a shirt at the awards ceremony along with a rad pair of jorts.

Also, Sam Vazquez who is based in Chicago and has duel citizen ship in Puerto Rico ran 3:37.6 for 1500m at the US Miler Series. He needed to run 3:38.00 in order to punch his ticket to the London Olympics. You can check out and support Sam at his website here.

Workout Around the Neck

Time: 75:12
Distance: 19.37 km

W/u: ~16:28 for ~3.50km
W/o: 1k, 2k, 3k, 2k, 1k, 1k all with 2:00 rest
C/d: 16:13 for 3.36km

I haven't blogged in quite some time, but training has been going well. I've been running a lot, not working out a ton, but definitely getting in the distance. I'm starting to feel somewhat fit again but know I need to start hitting the workouts if my fitness is going to improve significantly.

My hope for this workout was to get the body familiar with running hard again. I can lock into 3:20/km with little problem mainly because that is Meagan's pace when she runs harder workouts. I wish she could run 3:10/km and just think how much fitter I would be. I have been struggling when trying to run in the 3:10 to 3:15 range so this was to put me back to working hard.

Splits:
1k - 3:05.7 (2:01)
2k - 3:14.3, 3:14.7 (2:01)
3k - 3:19.9, 3:20.1, 3:19.9 (2:03)
2k - 3:15.6, 3:16.1 (2:02)
1k - 3:09.4 (2:01)
1k - 3:02.0
42:31 total for 12.41km

I pretty much hit exactly what I wanted to during this workout. I worked on maintaining the proper pace during the 1k and 2k efforts and tried to relax during the 3k. I had to refocus a couple of times and not get frustrated when I saw the pace slipping. I'm in the mindset right now where I think these paces should come easier than they are, but I need to keep plugging away. My goal on the final interval was to crack 3 minutes but I came up a little short. I ran strong through about 400m and then struggled until 900m when I picked it up to finish just over 3:00. The wheels fell off pretty quickly but I was pleased to finish the workout with splits I had set out for myself.

In other news, our house closed today. I sat through the signing which is terribly boring. I didn't know what to expect, but it wasn't the fireworks and marshmellows that I was expecting. The keys are in hand but some minor cleaning needs to be done. I don't know when we'll move in as both Meagan and I travel to DC from Tuesday to Friday of next week.

Morning Friday Run

Time: 36:59
Distance: 8.10 km
Pace: 4:34/km
Map

I had originally planned to run a workout this morning but got out the door later than expected. I ended up just putting in an easy run and will get after it this evening. The blister on the back of my left foot is taking its time to heal very slowly. It doesn't help that I have been running a lot and every time I do it delays the healing process. Often it is quite painful for the first 5 to 10 minutes before the endorphins kick in.

Running with ST

Time: 42:38
Distance: 8.11 km
Pace: 5:15/km
Map

I was pretty tired after returning from the most recent road trip. As a result I wasn't looking to run very far or very fast. ST and I went out for a run along the Marblehead trail. It was nice to shakeout the legs at an easy pace and get the drive out of them. We finished up at the golf course and ran 6 x ~200m at a good clip.

Darien, CT Run

Time: 37:21
Distance: 8.28 km
Pace: 4:31/km
Map

After a fun night being a track dork with Pat Price of Writing About Running and drinking good beers,  I found myself in Darien, CT where I would be visiting an account. However, before arriving I got in a few kilometers on a loop that I did when last in town. I didn't feel great, but the weather was fantastic and the route goes by some amazing homes.

Running the Sound in CT

Time: 47:14
Distance: 10.76 km
Pace: 4:23/km

This will be my last run without Mr. Garmin. I left the charger at a hotel in CT earlier last week and have been using Meagan's Timex which is far inferior to Garmin's capabilities. The features just aren't the same on this thing.

I ran with the Sound Runner Wednesday night group and ended up running with a guy who was on the Northeastern University team for a short period of time. He seemed to know everything about running and I just opted to tag along and listen to him talk about nonsense. We ended up running the final couple of kilometers at sub 3:50 which I had little interest in doing, but wasn't about to back down. Overall it was a good run and always fun to be running healthy.

Raining Morning Run in MHD

Time: 57:00
Distance: 13.29 km
Pace: 4:16/km

I'm not sure how accurate the stats are on this run as the Timex this morning was all over the place. I set out from ST's house and ran to West Shore Blvd. I looped near the old stomping grounds of Fort Sewall and then came back along Atlantic. It was raining most of the run and the clouds must have put the satellites on the scrambles. At a certain point the watch said that there was "poor satellite reception" and then the distance clocking stopped completely. However, when I looked back down a few minutes later it had added almost a kilometer in distance to the run out of nowhere. I ended up doing an add on loop near the house to make it closer to an hour and me thinking it was a full 13 km.

Triple Run with ST

Time: 30:02
Distance: 5.37 km
Pace: 5:35/km

ST arrived home and wanted to run. I was still in running clothes and opted to head back out with him. The pace was very easy and we talked about work mostly and what we were going to BBQ on the grill.  This could be included as a double run, but technically is a triple. Don't see that very often.

Mean Streets of MHD

Time: 45:00
Distance: 8.03 km
Pace: 5:25/km

After a day of traveling with the bossman, we laced up the kicks for an easy run around Marblehead. It was easy for me, taxing for him. The first 5 km was over familiar territory but then we took a slight road detour due to the tide being high and not wanting to swim through the trail. I actually felt pretty good and came back to do some core work while waiting for ST to return from work.

Cruising Near Nahant

Time: 62:51
Distance: 15.39 km
Pace: 4:04/km

I got up this morning and headed out along Atlantic for a run into Swampscott. I wanted to run across the causeway in the direction of Nahant and then turn around. The pace ended up being pretty honest due to no wind. Time on the feet was the goal today.

Portsmouth, NH Run

Time: ~49 mins
Distance: ~11.3 km

I ran this evening in Portsmouth after visiting a number of accounts. An employee of Runner's Alley and I went out after hours and got in about 50 minutes of running. I wouldn't know because somehow the Timex GPS system got turned on while in my bag and drained the battery. This is just one of the many reasons why I'm not in love with Timex right now.

The pace was solid and we covered a nice loop that went through Newcastle. We had some good chats about work, training and the college/professional running scenes. I'll definitely have to work in more runs with Andrew when I'm in town.

Time on the Feet

Time: 62:00
Distance: 13.81 km
Pace: 4:29/km

This morning I ran around the Neck. Nothing too exciting to report other than that.

Rainy Run

Time: 61:44
Distance: 13.41 km
Pace: 4:36/km
Map

The one run easy day got flipped to Tuesday as MA was hit with some rain. It drizzled most of the run and I wasn't feeling fantastic. It was a good day to only run once and recover more.

Short Loop of Nahant

Time: 68:37
Distance: 16.03 km
Pace: 4:17/km
Map

The only times that I loop Nahant is on a long run so when I decided to double with a loop around the peninsula, I didn't think it was going to be 16 kilometers (10 miles). I was meeting up with a triathlete in Swampscott to show him some shoes and arrived too early so I went out for a run. The weather remained awesome and I found myself clipping off some relaxed splits around Nahant.

Monday Morning in Marblehead

Time: 59:21
Distance: 12.36 km
Pace: 4:48/km
Map

It was a great day for a jog around the Marblehead Neck this morning and we took advantage. After Meagan's big workout on Saturday and a hilly long trail run on Sunday today was intended to be really easy. In fact, I said we should only run once, but the nice weather continued and both of us put in a second run later in the day.

Week in Review

Time: 648:16
Distance: 137.36 km

After adding up the total, I would have expected to run more than this. I got in a few long workouts with Meagan but I guess the warm ups and cool downs weren't extended and I didn't have the opportunity to double other days. I'll still take it as the body is feeling good and my fitness is coming around. I'll need to start doing my own tempo paced runs in the 5:05 to 5:25 range for me to really start feeling strong. It has helped pacing some of Meagan's workouts in those ranges but I'm able to rest just as the effort starts to get a little more difficult. Still, it's better than not being able to train so I'll take it.

Lincoln Woods Long Run

Time: 125:54
Distance: 26.77 km
Pace: 4:38/km
Map

I'm not how accurate the Garmin captured this run out at Lincoln Woods with a good sized group from the BAA. We met at a parking lot in Lincoln and headed off on some trails. The group of about 12, only one of which knew the trails well, kept together for about 10 miles.

The most notable thing about the run is looping Walden Pond. Yes, Thoreau's Walden Pond. I think in the summer it's quite the tourist destination but today our group had the site pretty much to ourselves. I had a good conversation with Danny Mackey (married to Katie Follett Mackey who runs for Brooks) about the running industry. He has recently taken a position with Puma as a product line manager. The pace stayed pretty relaxed until Emily Kroshus went to the front of the pack around the 1:55 mark and picked up the pace. It was nice to end at a quicker tempo and open up the stride. I think we all agreed to return to the trails soon.

Harvard Track Tempo and 400s

Time: 91:35
Distance: 19.50 km

W/u: 22:16 for 4.40km
W/o: 4 mile tempo (jog back to track), 8 x 400m
C/d: 20:32 for 3.86km

Meagan and I headed off to Boston this morning for a workout with the BAA. Earlier in the week Meagan reached out to Terry Shea inquiring if anyone wanted to run a workout from the Harvard track that consisted of a tempo run and some 400s. We arrived to find 7or 8 other women looking to partake in the workout at various paces.

The workout was designed to tire the legs with the 4 miles along the Charles River and then come back to close out the effort with some quicker track work. It mixes both 10k strength with mile/5k speed. I set the pace from the outset which had us going out a little quick. A group of women started about 40 seconds in front of us and it seemed that I wanted to close that gap as quickly as possible. I think we made a pretty big dent withing the first 1k.

Splits:
3:36.3, 3:41.5, 3:35.7, 3:32.5, 3:33.8, 3:29.5, 1:28.1 (3:32/k pace for final 400m) for 22:57.4 seconds

Slow jog back to the track 8:45 total which is a little more than I would have liked but we still covered over 1k and waited around

76.9 (60), 75.5 (61), 75.7 (60), 75.3 (60), 74.5 (61), 74.4 (61), 73.8 (60), 71.6

I thought Meagan handled this effort really well. She sounded and looked great on the tempo run that was faster than I had suggested. I wanted something like 6:00, 5:55, 5:50, 5:45 and got something closer to 5:47, 5:45, 5:41, 5:40. It seemed fairly comfortable for her which is a great sign in terms of fitness heading into the 10k in two weeks.

The 400s were solid off 60 seconds rest. You can fake running a lap of the track pretty easily so having Meagan run right around 5 min/mile pace was positive.

I think we both decided to do more workouts where we mix a tempo run and hit the track. Neither portion is too long and you can focus on each segment fully without feeling a little overwhelmed.

Marblehead Carnival

Time: 52:58
Distance: 11.24 km
Pace: 4:43/km
Map

I got back from working the Karhu Airstream in Boston and needed to clear the mind. It was foggy out and near the coast with visibility being only 100 meters. I headed off for a loop around the Neck and found the beach parking lot to be filled with cars. The normally classy fishing town of Marblehead had somehow been persuaded to allow carnies in with their rickety rides. Since Meagan and I are soon to relocate to Salem I can say we left because of all the low brow shenanigans that is taking over the town.

I had a nice run minus the random honk from joy riding teens with too much money at their disposal. Even though I couldn't see well due to the fog, I could still smell the pungent aroma of weed being smoked my the Marblehead youth. I could understand if this were The Point in Salem, but not on the mean streets of Marblehead. It's a good thing I'm getting out before the town completely loses all of it's respectable qualities.

Need to Recover

Time: 39:07
Distance: 8.02 km
Pace: 4.53/km
Map

There was nothing impressive about this run other than the fact that it was much needed. I went out solo for some easy kilometers in Marblehead.

SEAC Workout

Time: 29:48
Distance: ~6.82 km

W/u: 12:18 for 2.22km
W/o: 400m (hard), 100 (easy), 100 (hard), 100 (easy), 100 (hard), 200 (easy), 200 (hard), drills, 100 (easy), 100 (hard), 100 (easy), 100 (hard)
C/d: 11:31 for 2.86km

And this is why I get injured. I can't say "no." This what trying to quit cigarettes must be like. I ran a workout this morning and then visited accounts for work. I purposely ended my day at the South End Athletic Company for a Karhu wear test run and Balega raffle/trivia night because they have Thursday night group runs. What I didn't realize is that it's really a workout night from the store. I could have said "no," but that's not my style. I laced up the shoes and started taking strong puffs around the track with the group.

We started with an easy jog over to a track in the South End and then began with a hard 400m. As a footwear rep, I had to show everyone what Karhu was all about. It just turns out that the store owner was an 800m/1500m runner at Boston College not too long ago. I wasn't sure how fast he'd open the workout, but it turns out he was going to rip a 57! I was back with a more relaxed 62 and then went into the strides winded and hoping to catch up. It wasn't pretty but I managed to complete everything near the front.

Next we did a bunch of drills. Not butt kicks or high knees, but the hard ones like bounding, standing long jumps, and backwards strides. It was getting ugly. Fortunately, I was warmed up and more coordinated than others to hold my own. It ended up being pretty fun and a really good workout.

Now that I know what I'm in for at a SEAC workout group, I'll come more prepared next time!

Marblehead 10k Track Workout

Time: 94:58
Distance: ~19.66 km

W/u: 20:26 for 4.01km
W/o (MRN): 12 x 800 w/ 2:30 rest
W/o (JSK): 8 x 1200, 4 x 800
C/d: 15:36 for 2.85km

Meagan is racing the 10k in a few weeks at one of the New Balance Twighlight meets and this workout was geared toward her being ready. I looked over her training from 2010 when she ran under 35 minutes three times in less than 8 weeks and noticed there were several workouts consisting of 25 x 300, 12 x 800 (twice), 6 x mile and some predator runs. The 12 x 800m workout was one she nailed a couple of times so I put it on the schedule to give her something to compare her fitness.

I was playing queenmaker for 800m and then I would pick up the pace for 400m in hopes of getting a bit more of an effort in case I ever want to run fast again. It was a nice way to add some of my own pace work and still help out the one who is looking to race soon.

Splits:
2:36.8, 73.1 (77); 2:36.2, 72.2 (79); 2:36.9, 73.9 (79); 2:34.7, 74.9 (78);
2:36.5, 74.2 (77); 2:36.2, 74.9 (78); 2:35.4, 75.0 (76); 2:34.6, 72.9 (79);
2:36.6 (2:30); 2:34.55 (2:30); 2:35.6 (2:31); 2:34.5

Meagan ran really well and I'll take it. I felt pretty comfortable picking up the pace for 400m hitting sub-5 minute pace. Nothing crazy for me and a sign that the fitness is there for her. I think her average would be 2:35 low which is comparable to some of her workouts from 2010.

Foiled by Track Fans

Time: 82:17
Distance: 17.41km

W/u #1: 14:58 for 2.86km
W/u #2: 67:19 for 14.55km

Meagan had a big workout on tap this afternoon that we planned to do at the Beverly High School track near our offices. We warmed up around the little pond in the Cummings Center and were about to cross the street to the track when I saw a track meet was being contested. Clearly we would not be able to get on the track during the meet so we made the decision to grab our bags and hurry back to Marblehead.

It was a slow drive home to Marblehead as it seemed we hit every red light between the office and home. We dropped our bags and then headed off on the quickest route to the track. It was almost comical when we showed up to find the boys high school mile about to start signaling that we would not be able to use the track at all. We opted to just go on a run along the gravel path through town and make the workout happen tomorrow. I tried to not be too upset with kids competing at the sport that has provided me with so much.

Morning Shakeout

Time: 32:02
Distance: 6.47km
Pace: 4:57/km
Map

We got out the door a little later in the morning for a slow jog through Marblehead. This afternoon Meagan will be running some 800s to get her training back on track for a fast 10k later this month. After going over her workouts from this spring as compared to 2010 when she was finishing up at Queens University, I noticed a lack of 400s and 800s in her speed work. She was pretty consistent in running 300s, 400s, 800s and mile repeats when she was performing her best. I believe she is much stronger now with the marathon work and half marathons she run this spring, but not used to running 10km worth of volume at a pace slightly fast than race pace. Today will be that day to get back to running some 800s, 10-12 of them specifically with me playing queenmaker.

Lots of Work to Do

Time: 38:12
Distance: 8.39km

W/u: 16:30 for 3.25km
W/o: 100m, 200m, 300m, 400m, 400m, 300m, 200m, 100m all with 100m jog
C/d: 11:46 for 2.32km

There was nothing pretty about the effort this evening at the Marblehead track. My hope was to inject a little pace into the system and see how the body responded. I learned that I have a long way to go until I get back to where I know I'm capable of running. Not to make too many excuses, but tonight's run was pretty windy and cold.

Splits:
17.2 (31), 35.5 (33), 52.7 (38), 70.0 (38), 70.6 (39), 52.5 (37), 33.6 (38), 15.4

I never felt smooth clicking of 70 second 400m pace which isn't fast. I want to keep doing workouts like this a couple times a week just so that my body gets the feeling of running fast again. Lots of work to do...

Marblehead Neck

Time: 61:25
Distance: 13.08km
Pace: 4:42/km
Map

It was an easy run this morning around the Neck to start the day. The legs are feeling good even after a big Sunday of running and I can tell they want to start working out. I'll probably try and do something later this week mixed in with a workout with MRN.

Airstreams, Mullets, Coffee, Beer & Running

It's been awhile since I opened the browser to the OK Runner and thankfully today is the day that you've all been waiting for... an update from yours truly!

My plan is to get back on the horse and update more frequently but we'll see how training progresses this spring and summer. I'm currently moderately fit and only a little soft around the edges compared to several weeks ago when I was really sloppy. Meagan dropped me in a workout back in March and I wasn't able to hang with her through 10k of a half marathon. Fast forward to yesterday, I put in 33.50 kilometers with some respectable splits tossed in for good measure. Toward the end of the run I ran 3 x 3k with splits of 3:41, 3:40, 3:39 (11:00); 3:13, 3:19, 3:11 (10:43) ; 3:16, 3:16, 3:13 (10:45).

I also started using Meagan's Timex GPS watch while in Philly this past weekend. I left my Garmin at the office before hitting the road and had to keep on tickin'. The Timex is a decent substitute for Garmin but not the real deal. The battery life is about on par with a 5 year old laptop, the display units are difficult to read and the volume of the beep during a run is so low that you better hope a car doesn't pass you with additional background noise. I did like being forced to learn how to use the watch, but my preference will remain with Garmin.

What else have I been up to?

Yesterday, Meagan and I spent the day looking at houses in Salem with my dad and Roger. They have rented a house in Salem through the middle of next month and are just exploring the east coast. Meagan and I meet up when we aren't working or traveling for work and yesterday was one of those days. Our stay at the fort is coming to a close (we have to be out at the end of May) which means we better quickly find a place to live. In my dad's world that means buying a place, so we are actively looking at places in downtown Salem to live. My vote to buy a place in "the Point" is being vetoed because nobody has my vision. The Point is the "dangerous" part of town that everyone is afraid to live in, but I just see opportunity. Give me 3 years and I'll have that place turned around. It's comparable to Columbia Heights in DC which was shit 8 years ago, but look at it now. My buddy Owen (@Owashb) has lived there for several years and his place is now in the middle of one of the hottest up and coming areas of DC. This is what the Point will be in 5 years, but if I were there it would only take 3.

What about work?

Oh yea, work is going well. I've had the opportunity to take the Karhu Airstream out for a couple of adventures. Several members of the Charlotte running community who were up for the Boston "death march" Marathon got to see our pride and joy. It's a 1975 Argosy Airstream trailer that has been converted into a shoe museum and sneaker pop up shop. I helped activate the spring tour in each of the three key cities: Boston, New York and Philadelphia. We are searching for someone to pilot the vehicle this fall and have already received some great applications. At the Boston Marathon we had the Airstream parked in a lot near the expo and invited runners to check everything out. While there we met with Runner's World for a footwear review and this photo was snapped. Yes, that's me with a pseudo mullet. It has slowly morphed from something a little less noticeable to borderline rat-tail-ish. Meagan hates it, but it's awesome.

When are you going to race next?

There are no immediate plans to race in the near future other than the JCC triathlon in lovely Marblehead. I'm running 3.5 mile run leg to bring home the timing chip on May 13th which also happens to coincide with Mother's Day. My mother from California will actually be here to see if I still have a competitive spirit to run down participants. The lead off leg will be Anne's Hands who has been instrumental in fixing my hamstring and getting me back on the roads. She is a local chiropractor, former collegiate swimmer and the girlfriend of the Karhu CEO. She'll be passing off to the bossman himself for a 10 mile ride around Marblehead. I'm not sure if he's been on the bike at all this spring so let's hope he can stay upright for 25 minutes of riding. My hope is to be off within 3 minutes of the leaders to bring things home.

I think this is sufficient for now. Again, the plan is to get back to more daily posting now that I'm running much more consistently and I would like to keep track of my workouts. The hope is to also provide some insights to the coffee and beer scene on the North Shore. I haven't found a local coffee shop that I want to make my office away from the KNA office, but I'm hopeful that there are a few good places in Salem. The local bars are stocked up with pints from regional breweries, however the biggest downside is no happy hours. That's right, no happy hours! The Commonwealth of Massachusetts apparently doesn't allow for it so it's more likely to find appetizer specials or no specials at all. We joke that it's easier to import or sell guns in MA than it is to sell booze. I'm becoming a bigger fan of the Ipswich India Pale Ale which is commonly found in these parts. Surprisingly I can still imbibe on Sierra Nevada and sometimes Stone IPA if I'm feeling west coast.

Until next time...

Loop of Nahant

Time: 141:40
Distance: 33.50 km
Pace: 4:13/km

Meagan and I ran a loop around Nahant. I was feeling good so on the return I picked up the pace significantly with some 3 x 3km efforts. I ran with Meagan's Timex watch and I don't know how to sync it with a computer so no map.

Positive Progress

Time: 46:50
Distance: 11.25km
Pace: 4:10/km
Map

I didn't get out the door until later in the afternoon for a run around the neck. I set a steady clip from the start and was feeling my lack of fitness by the 4 kilometer mark. My hamstring was feeling pretty good with just a slight hitch. It's steadily making improvements and the key will be to balance running more without hindering the healing process.

Marblehead Mash

Time: 37:37
Distance: 8.60km
Pace: 4:15/km
Map

This morning I went to see Anne Gilbride and had work done on my hamstring. It's definitely feeling a bit better just not 100 percent yet. The discomfort is shifting around a bit which I think is a good thing. Right now I feel it really high up near the insertion point. I've stayed on top of my strengthening, massaging and some stretching.

I slipped out around lunch time and got in a short run before heading to the office. The loop took me to the trail that was partially snowed over and muddy. My stride is still not normal, but it's close. Really close. I don't think my hamstring is altering anything, but I sense a little tightness just as my right leg is about to make contact with the ground. The pulling back motion activates my upper right hamstring, but it doesn't hurt when I land, toe off, do high knees or butt kicks. Just when running normal on the snap down motion.

Planned Day Off

Time: none
Distance: none

I decided to take the day off and it was a good day to do so. Despite it being March 1st, we received some of our first real snow of the year. It would have been nice to layer up in some Craft gear and get out there, but slipping with an already sore hamstring is just not playing it smart.

Beat the Snow Storm

Time: 37:21
Distance: 8.68km
Pace: 4:18/km
Map

I was going to take the day off but snow is schedule to hit Massachusetts. If the mild winter trend is going to continue, then I'll be able to run tomorrow, but the natives have been telling me that there will be 4-6 inches on the ground in the morning.

Meagan got back from her pre-race workout and I had a break in the work day. I laced up the Karhu kicks and shuffled out the door to find a cool 8 kilometers. My hamstring is feeling significantly better, but there is still a slight hitch in my giddy up. I think it's a weakness in my glute or back. I see the chiro on Friday for a little bone bending and ART.

I was home for about an hour before the flurries started. We'll see who is right this time... the natives who watch the news or the California kid who believes the mild trend will continue.

OK Runner's Rebel: Scotty D

Updated: 2/28/12 6:37 PM to include Deadspin Article

If you happen to find this site looking for the OK Runner store that is located in Norman, Oklahoma then you're probably  looking for more information on my buddy Scotty D. Sorry to disappoint, but this is not the store website, but it will have my thoughts on that rebel Scott Downard.

However, OK Runner is where I got my start in the running industry. I worked there while doing some graduate work at the University of Oklahoma. The Thompson family who started OK Runner in 1995 is one of the most genuine group of people I know.

I ran with the OK Runner singlet for many years and Oklahoma is where I started this blog. The blog has morphed into much more as I've since moved on to North Carolina and now Massachusetts. I decided to keep the name for simplicity's sake and now say the blog is named for me being an "okay runner." I'm not good, not great, just okay.

Over the weekend, Scott Downard (aka Scotty D.) ran the Cowtown Marathon, won it, and was subsequently disqualified. For additional details on why read a Deadspin article, Yahoo article, a Star-Telegram article, the Letsrun.com thread, and rumor has it NY Times is inquiring for quotes. I say "ran" because Scotty D. toed the line on a whim and was, more or less, out for a good hard long run. Before I give my impression of Scotty D. or opinion on the matter, I suggest you read his blog about the weekend.

Scotty D. and I trained countless days during my time in Oklahoma. I am also good friends with Jerry Faulkner (aka Jerry's Kids, a nickname I gave him) whose bib was used at Cowtown. We were all at 2009 Oklahoma City Marathon wearing the OK Runner kit. It was a great time, great team and we enjoyed representing the local running store that provided us with the opportunity to work, train and race.

It's completely understandable that Scotty D. had to be disqualified from the race and I won't try to justify his actions. There are rules and they have to be followed. Yes, maybe he should have looked into getting a bib transfer. Yes, maybe he should not have toed the line in the first place. Yes, this whole thing is being blown out of proportion.

However, you have to understand that Scotty D. is the most laid back person you will ever meet and is not one to look for attention. That's not to say he won't get fired up if provoked as I've seen him yell at plenty of drivers who pass too closely. On a couple of occasions I was nearly dragged into an unnecessary scuffle, but that's Scotty D.

He loves to run. He loves following the sport. He loves to drink and brew beer. He loves to travel. He loves to help and pace others. He loves to race. The Cowtown Marathon was just an excuse to do all of these things.

I think it's great that his rebellious actions are being talked about because it continues the Oklahoma Sooner tradition. I can picture Scotty crossing the line, explaining that he was not registered, being told he was disqualified, saying "oh well" and then asking where the beer tent is.

He has run faster than 2:31and won a marathon before. I think this is where all of the attention is coming from as many individuals can never imagine running 2:31 or winning a marathon. It must be so heartbreaking to have those two accomplishments removed for not registering like everyone else. Think of all those hours of training wasted! Think of all that pain endured! All of it was for nothing!

Yes, that is all unfortunate, but not what was important for Scott. Rather, for Scotty D., Cowtown represented the opportunity to do everything he loves. Run. Travel. Pace. Race. And hopefully enjoy a pint.

My congrats go out to Scotty D. and OK Runner for getting some nice publicity!

 Before the 2007 Brookhaven Run sponsored by OK Runner

 Starting the Brookhaven Run

 We cleaned up nicely for Cat and Stu's wedding

Being rebellious and crashing a wedding. Meagan was there too.

 Doing the other thing we like to do.

Solving all the world's problems with Spencer.

Running with Green Lightning

Time: 51:13
Distance: 11.43km
Pace: 4:29/km
Map

I picked up Meagan from the airport last night. She was down in Charlotte shaking up the running world with Karhu. We are releasing a new geometry of our fulcrum March 1st and some lucky individuals got to purchase them a few days early.

This morning we set out for a loop around the Marblehead neck. Since I'm not running much I got to choose the loop and I always pick the neck. I felt alright, but can tell the right leg is still not 100 percent. It's getting oh so close and I hope to be running full force soon. The hamstring continues to improve as I've been good about doing drills and exercises to stretch and strengthen.

Portsmouth to New Castle

Time: 35:33
Distance: 8.01km
Pace: 4:26/km
Map

I was in the office most of last week and needed to get back out on the road. I decided to make a route that would take me to all three of the Runner's Alley locations in order to share my love for Balega socks. They are awesome! No really. They are.

My day ended at a coffee shop in Portsmouth which is a town I would consider living in if it were so far away from a major airport. The downtown area is filled with locally owned shops, art galleries and restaurants. It's fun making trips up to visit our footwear developer's office because I get to enjoy the Portsmouth buzz.

At the end of the day I parked near the library and changed into my running costume. I wanted to put in a few kilometers to kill time before driving back to MA in order to get Meagan from the airport. I ran from near downtown out to New Castle which was founded in something like 1623. I did the run a couple of years ago during a winter sales meeting. I'll have to come back fully healthy and complete the loop.

Windy Sunday in Marblehead

Time: 52:18
Distance: 12.03km
Pace: 4:21/km
Map

I got out the door looking to put in about 10km but wound up with 12km. I was feeling pretty good and closely monitoring my banged up right side. The hamstring is starting to feel a bit better, but I can tell there is still some scar tissue in there. I've been working hard to massage, stretch, strengthen as much as possible these days. The discomfort only comes when I am running right when my right hamstring extends and is about to hit the ground.

It's a bit strange because I can do drills will no signs of any discomfort. High knees, butt kicks, skips don't cause any awkward sensations. It's just when I drive up my knee (lift), extend my hamstring and start to snap my leg back toward the ground. Just before my right leg makes contact with the ground, I feel the "difference" in my stride. At this stage in the game it's not really painful, just not "right." I'm getting there...

Testing the Hammy

Time: 36:23
Distance: 8.21km
Pace: 4:26/km
Map

Today's run was crazy windy! I witnessed garbage cans being blown everywhere (for some reason Marblehead does Saturday pickup?) screen doors crashing and white caps out in the harbor. I started my run by heading over to the 1974 Argosy trailer that Karhu purchased for a launch of shoes. Keep an eye out for it at the Boston Marathon.

I then headed back around the to the trails and wound through the neighborhood looking for about 35 minutes of running. It felt good to be out and open the legs up. I tried doing some drills at the track, but the wind kept blowing me over while standing on one leg. I opted to head back to the fort and finish with some light dynamic stretching.

Day Two

Time: 23:23
Distance: 4.99km
Pace: 4:41/km
Map

I didn't I run .01 farther!? This was my second consecutive streak of running which puts me at 99,211,458 on the list of US citizens tracking their consecutive days of running. In 20 years maybe I could be in the top 100. The thing is, I don't care about the streak. I want to run fast. Running fast means pushing the envelope and experiencing high levels of discomfort. However, I often confuse pain and injury with discomfort.

Today I jogged from our offices over to a field behind a school, but soon left because it was filled with goose shit. It was everywhere! I didn't feel like driving home with shitty shoes, so I opted to run loops around the Beverly High School track. The facility just got a nice upgrade with a field turf grass infield. The track surface is firm but mostly intact. It will make a nice venue for spring/summer workouts.

My hamstring today felt a little better. It's still tight and restrictive, but I'm able to jog with less discomfort than last week. What's strange is that I can do high knees or butt kicks with absolutely no pain. But, if I extend my leg to engage my upper hamstring, I'm immediately reminded of why I can't resume training. My normal stride is a little hampered just when I'm about to plant my right leg. I'm no physio, but that's when your upper hamstring/glute is activated which I can feel.

I'll be getting ART tomorrow to further loosen up my tight leg. I'm taking this one day at a time...