March

Mileage:228 (50.86 per week)

Overall: A good month of training had 2 pr's at both the half marathon and 4.5 miles. started building the mileage up in the middle of my 3rd week at 60 planning for one more week at this mileage before bumping it up. Goal for next month avg. above 60 a week and continue the solid workouts, also hope to add in some long runs

3xMile/4x200

Goal: 3xmile @510-515 then 4x200 at 33-35

Workout: 5:07/4:59/4:59
36/34/34/32

Overall: I was really happy and surprised on how the workout went. Andy did the same workout just quicker. The others did the 2 miles then some 8's

Fast Friends

This morning was the Fast Friends 4.5 miler,the race is directed by Andy and all of the keeyans go over in support. The course itself if very challenging and adds a element with being 6days removed from the half marathon. After a nice warm up with James I threw on my new mayfly's to give them a try and headed to the start area to meet up with everyone. As the race went out the first mile is mostly flat, Fyffe,Miller and Hammett got out ahead of George and myself. A little before the mile I put in a surge to give myself a gap on George going into the climb knowing I can't climb with George. This worked perfect as he caught me at the top and I didn't give up much ground, the down hill really made the half come back into my legs as my calf's started to tighten up. I was able to make one final move at 2.5 and pull away from George to put myself in 4th at this point I could see Hammett in the distance. The final mile is deceiving as the climb isn't to bad but after everything its the icing on the cake it just sucks up any wheels you were hoping to have at the end. Overall I finished 4th in 25:23 which is a new pr for that distance. Also for those who enjoy a fun a challenging race they should try this one!!!

Splits:
1)5:28
2)5:49 hill
3)5:31
4)5:42
.5)2:52

New Bedford Half Marathon

This weekend was the New Bedford Half, the first race of the 2011 grand prix. Everyone seemed to be excited for the race as well as that the team got new sponsors. As for the race, I headed to the start about 5mins of 11 and realized it was going to be tough to get up front with the team, I managed to sneak in with the 7-8 min mile group and couldn't really move any further forward. Over the first few miles I was moving threw the crowds looking to locate some fellow CMS guys. I came threw the mile (my watch) at 5:34 and finally could see some of my teammates I spotted George Adams and a bit ahead of him Jim P. Over the next few miles I worked to get with George, I caught him at 5m (28:30) and spotted Jim as he was ditching his gloves. I noticed he was in a large group and I wanted to try and get up with them. I set the goal of catching them by 10m but we seemed to be running the same pace, around this point I was able to catch Kevin Tilton who was coming off snow shoe nat's we worked together to try and get with the group ahead over the next couple of miles. As we approached 11m I realized that this was were I began to fall apart last year and didn't want the same result, I also noticed Jim making a strong move and breaking up the group he was in this helped me greatly as people were coming back from the group. As we approached 12m I saw DD and used him as a marker to tell how from from the front of the group I was about 14-15secs which held till the end. Overall I was very happy to run a PR and also that the team ran well.

Splits
5:34
5:49
5:46
5:53
5:25 (28:30)
5:27
5:32
5:34
5:52
5:45 (56:42)
5:36
5:39
5:40
:36
1:14:14

8x400 4x200

8x400 4x200 (full rest)

77/75/72/73
71/69/66/66
32/32/32/29


Overall: Felt good and fast ready to roll this weekend. Everyone looked good and seems ready for this weekend

2/28-3/6

Mon- 0 (Raining and cold)
Tues- 7.5m 52:30
Wed- 14m (workout) 4xmile 3x400- 5:22/5:30/5:23/5:16/80/82/76(almost getting run over)
Overall good workout I had planned on doing 5 but decided 4 was good and jumped in to help brad on his final 4's.

DH Jones

Today myself,Haley,Hammett,Fyffe and George headed down to Amherst to the DH Jones 10-Miler we met up with Andy, Chris and Matt. After a 3 mile warm up it became very apparent that this wouldn't be a pr day. This was the first time I had been to this race with it not being a grand prix. Which made for a smaller field as the race got out I settled in with George and Heidi Westover we went through the first couple miles together. As we hit the dirt road it was snow covered and very slick. I struggled over these miles as I couldn't get any traction in my road flats, George and Heidi pulled away at this point putting about 20 secs on me. Once we got back on the road I knew I had ground to make up over the next 2miles I pressed the pace in a hope to close the gap I began to lose hope on gaining ground for a moment until I noticed George pulling away from Heidi and knew there was still a chance. I ended up catching Heidi around 8 miles and knew I needed to keep pushing, I continued to move up and get back with George and made one of my few mistakes I passed George on the climb before mile 9 instead of tucking in and trying to conserve energy I tried to pass and get away. Instead of that happening I passed and right after 9 miles George took over the lead again and crushed me on the final climbs.
Overall I was happy with the effort and that even tho I haven't been able to train a lot I still have good strength and speed.
Splits
1)5:35
2)5:21
3)6:04
4)6:30
5)6:22
6)6:03
7)5:28
8)5:42
9)5:37
10)6:15
Overall-59:02 13th Place

2/21-2/27

Mon-4m 28:31
Tues- 5m NT (First attempt to run with out compression sleeve. Went ok till about 3 miles started to feel Achilles act up and went home.
Wed-13m (workout) mile, 2x800,4x400 full rest
4:55/2:31/2:28/71/69/70/66
Felt awesome everyone had a really good workout!!
Thurs-0
Fri-0
Sat-7.5 53:47
Sun- 13m DH Jones (59:02)

Total-42m

2/14-2/20

Mon-0
Tues- 5M 32:00
Wed- Am 5m 36:14 Beech hill
Pm 12m (workout)- 2mile- 10:33 4x4- 72,72,72,71
800 rest after the 2m and full rest on the 4's. This was a fun workout it led to some bonking afterward, Overall the transition back to longer races is in full effect!
Thurs- 7m 48:42
Fri- am 7m 53:54 w/ Haley
Sat-0
Sun-6m 43:12

Total-42m

Bradford Valentine 5m

Today myself,Greg,Boj and Jen headed down to Bradford MA to run the Bradford Valentine 5m. I was looking towards this race to begin transitioning back to the roads, after a 3m warm up over the first part of the course we realized the climb was longer then we imagined. As the race got out Greg was up in front with one other there were two people between myself and him. I hit the mile in 5:28 and was settled in 5th. After the first turn I noticed that there was no one close behind me and the race was going to be trying to reel in those in front. The next mile it became clear that the only person I would have a chance to catch would be Keiron Tumbleton (Whirlaway) I continued to chase after Keiron for the next 4 miles. He was very tough to catch and I am not sure I would have if not for getting a few breaks. At about 3m we meet back up with the group racing 6k at this point you are now in crowded streets which had some icy sections. At about 3.5 I saw Keiron slip going around some other runners and slide into the snow bank, this allowed me too close the gap a bit. Over the last mile I was now right with him and after one more slip, in which I put my arms out hoping to help him avoid a fall we were surging at one another. He lead until the final 300 meters in which the race finishes on a down hill and I knew that I had some closing speed from track.
Overall I was ok with the day 27:54 is the fastest I have run on the roads so I can't complain, I hope to get back to sub 27 this summer as long as I can get in some better training.

Splits
1) 5:28
2) 5:31
3-5) 16:53 didn't see the markers once we were in 6k traffic.