Bridge of Flowers 10K in 48:48

Well, the race is finished. I ran exactly 48:48 for the 6.2 Mile course for an average pace of 7:52/mile for the course. The weather conditions were MORE than ideal. Race temperature at start time was 67 degrees with a slight breeze, lots of sun, and no humidity! Given the extreme difficulty of the mile stretch that makes up Crittendon Hill, I am extremely pleased with my finishing time. I started way back in the field, so I probably lost about 30 seconds by the time I crossed the start line, then proceeded to run the first two miles slow as planned. It felt like pace was that of a turtle's, yet I still ran the first 2 miles in about 8 minutes for each mile. It just goes to show how much adrenaline kicks in when the gun goes off. So, I was very comfortable listening to my iPOD and running the first two miles knowing that Crittendon was looming ahead. When I touched the base of the hill I grabbed water from the stop and headed up the hill. Let me tell you, this was the third time running this 10K, and no matter how much you prepare and expect that hill, it always is a killer. It never gets smaller, if anything I swear that hill, or should I say "Mountain", grows in size. So, I imagine mile 2-3 was somewhere in the mid to high 9 minute range. However, after I cleared the top, I felt like a million bucks. Mile 3-4 was a solid shaded downhill, with some flat areas, where I picked up the pace for that mile to about 7:40 or so. Mile 5-6 was more flat areas and a large downhill section as you head back down Buckland before crossing the bridge into Shelburne. I think I nailed this mile in the low 7 minute range. I kicked in the last .2 miles very hard (almost a dead sprint) and finished with a final time of 48:48. I finished 205th out of 540 runners.

I am happy that I beat last year's time by almost a full minute (9 seconds/mi faster pace), and very satistfied I could again fulfill my grandfather's dream to have me run this road race. Thank you to my Mom and Sara for their support!

Tomorrow

Tomorrow is important to me for a lot of reasons. This race will always hold a special place in my heart because my grandmother and grandfather lived in this small town of Shelburne Falls, MA almost all their lives. For a town of less than a couple of thousand people, I have alot of connections to it, and memories of it as a kid. When the gun goes off tomorrow morning, I'll be certainly thinking of the memory of my Grandparents and what they meant to me.

Tomorrow's race is also a good barometer of my fitness level. This will be my first competitive road race since I ran the Philly Marathon last November. Although I have bittersweet memories of the marathon, I have my chance to redeem some of those tough memories with a good showing tomorrow morning.

In 2002, I ran 49:38 on this course. In 2005, I ran 49:43 on this course. In 2006, I hope to smash those times with a sub 48 minute race by running a very tactically smart race. The 6.2 course is really 4 races in one. Miles 1 and 2 are about finding a comfort level, leaving the jitters behind, and having fun. My plan is to run these miles between 7:30 and 7:45. Mile 3 is the devil incarnate, also known as Crittendon Hill. This uphill section is a full mile at an incredibly steep elevation. My job here is to limit the time damage, stay relaxed with breathing and form, and hope for an 8:30ish mile. Mile 4 to 5 are about gauging how my body is feeling and whether the hill mentally or phyiscally has taken its toll on me. The plan here is to run a 7:30-7:45 Finally, mile 5-6.2 is a very fast, shaded section of the course, with lots of downhill. If I haven't cramped and I'm feeling ok, I plan to slowly lower the hammer and finish as strong as possible across the bridge. My plan here will be 7:15-7:30 (for this 1 mile plus section).

Check back in after. Thanks all!

Lunchtime Bicep/Tricep Workout

Ok, so I decided to sneak in one more weight lifting session before this weekend's road race, so kill me.

I got the gym, stretched and did 40-35-30 standing hammer curls, 30-25-20 sitting both arm curls, 110-100-90 V bar pull downs on the cable machine, 80-70-60 rope pull downs on the cable machine, 80-70-60 S bar culrs on the cable machine, and ended with 95-85-75 long bar curls. It was a great workout, but hopefully I don't feel the reprecussions Saturday morning.

Weight = 178

3.1 Miles (5K) in 23:35

Went out for a faster than normal run tonight with the cooler temperatures and with the need to get in a bit of speed workout to change up the routine. My mile splits were 7:25, 7:37, 7:26. I finished the 3.1 mile run in 23:35 and finished with an average pace of 7:33/mile with 420 calories burned. The run was good with a light breeze and the run was a scenic journey through the North End, over the bridge into Charlestown, past the USS Constitution, and back over the bridge home again. Fun time.

Lunchtime Chest Workout

I got over to the gym at lunch time today for what will likely be the last weight room workout until after Saturday's 10K (6.2 mile) road race in Shelburne Falls. I officially entered the race today at www.bridgeofflowers10k.com and am looking forward to Saturday's race. Anyways, back to the workout. I lifted 55-50-45 dumbbell press, 95-80-75 butterflys, 165-155-135 bench, 40-30-20 cables.

Below is a profile of Saturday's course:





Weight = 178

90 Minutes of Tennis

Sara and I played 90 minutes of grueling tennis tonight at Bentley's wonderfully maintained courts. We started in the late evening sun and finished as dusk was settling around us. I lost to the vastly more experienced fiance by a final set score of 4-6. It was great to get in some non-running cross-training, but I ended up on the losing side of the scoreboard. Urgh!

7.58 Tiring Miles in 63:32

I am a tired boy. I went out for a run tonight with temps in the low to mid 80s. I ran a course taking me from the North End, through Faneuil Hall, through Boston Common, past Public Garden, over the Fiedler Bridge and along Storrow all the way to the Mass Pike. I then took the bridge into Cambridge and started running back east towards Boston. Once I reached the first bridge (BU), I crossed over it into Boston, then ran Beacon St. for a couple of miles back to Tremont, back through Faneuil and into the North End. Cardio-wise I felt great, but my legs were dead tired. My right calf in particular gave me problems, but nonetheless I finished the 7.58 mile run in 63:32 for an average pace of 8:20 per mile.

Lunchtime Shoulder & Back Workout

After 2 beautiful weekend days at the beach with no running and no lifting, I definitely felt the need to get some exercise today. I got to the gym at 11:30 and lifted shoulders and back fairly heavy. I started with standing dumbbell shoulder raises of 20-15-10, then did dumbbell shrugs of 75-70-65, then did lat pull downs of 100-90-80. After the pull downs I did sitting overhead shoulder raises of 45-40-35, then did sitting cable row of 100-90-80, then finished off with sitting back pulls of 85-70-55.

Was my best weight workout in quite some time.

Weight = 178