2015 National Masters XC 5K Championship October 18, 2015

JoAnne and I loaded up the van with snackages for the three hour drive to Saratoga Springs, NY. This was to be my first XC race in 40 years. The last one was October 1975, in some hostile desert or mountainous region of New Mexico. Apparently not getting any smarter over the last four decades, I decided that it was a good idea to sign up for this race. After the drive, and having our pockets picked from Worcester to Albany, down "The Pike" we arrived in a most beautiful area, the Saratoga Springs Spa State Park. Parking was plentiful and close by the start area. And the air temperature had warmed to a balmy 40 degrees! A bit like my first race back in February, at the Amherst 10 mile.

I was greeted by in the parking lot by CMS teammate Mr. "Only One Hill" himself, Dave Dunham. He kindly directed me to the Strider encampment. I walked over and gave greeting to the 40+ team as they were preparing for their warmup.

CMS 40+ Masters Team
(Photo Credit John Griego)

I asked Jim Pawlicki the whereabouts of the Bib pick-up area. He pointed and and we strolled to the tent where some friendly representatives handed, to me, my front and back bibs.

I decided to do a course preview and jogged down the long grassy start area. The course was well marked and there were guides giving directions at every turn. I reached a sharp downhill at about 1/2 mile in and reminded myself to run wide to avoid the crowd crush. After crossing the bridge over Geyser Brook I reached an uphill on Picnic Lane, which I came to discover, was no picnic! Cresting the hill, there began a loop, and mile 1, that returned me to the same hill and back down to the brook. I ran along the bank, which has great views of Geyser Brook. Crossing another footbridge further down I headed toward mile 2 and a short but rather sharp hill called Femdell Hill.

Femdell Hill
(Photo Credit John Griego)

At the top of this hill the course was relatively flat/rolling to the finish. I stopped at 2.6 miles anticipating the arrival of the 40+ Master runners. It then began to snow and hail. Soon the runners arrived and I was pleased to see the CMS team closely stacked up front. It appeared they had the 5K XC Title in hand!

Race Leaders
(Photo Credit John Griego)

Team Running
(Photo Credit John Griego)

I was getting cold and ran back to the van to warm up a bit. After the Women's race started and was about 15 minutes in, I walked out to begin my warm up.

Pre-Race Happiness
(Photo Credit JoAnne Griego)

 I joined Dave in an open starting lane and after a few instructions from the starter, we were off and running! Although I was going out at or a bit quicker than planned it seemed as though I was getting swallowed up by the crowd converging on the first hard right turn at the end of the straightaway.

I failed to follow my own advice, hitting the inside turn on the first sharp down hill and barely kept from doing a major face plant. Crossing the bridge and cresting the first hill I was sucking wind and I heard 6:05 called out at mile 1. Negotiating the big loop and back downhill I recovered a bit and found myself with a couple of M55-59 age groupers. We ran along the brook, which seemed a little less scenic than when I first passed. Crossing the second bridge, and despite the fact that I was getting tired, I was having fun. We approached Femdell Hill and I knew that all the hill repeats, Amanda had me perform, would come in handy. Halfway up, at mile 2, I heard 12:27 called out. I reached to top of the hill, hoping everyone felt at least as bad as I did. The course was flat(ish) now and I tried to press down to pass the runner in front of me wearing a M55 back bib. Every time I would close, he found a bit to hold me off. I think this chase kept the runners behind me from closing as well. We exited the woods and people we calling out names and encouraging runners. I could see the finish banner and could hear runners behind me and tried to catch the guy in front of me, but my legs were toast; however, I managed to not be passed.  I forgot to stop my watch...but I didn't care. I was tired, had some fun, and was ok with the effort.

Holding on!
(Photo Credit JoAnne Griego)

The gory details...

Finish Time 19:14, 6:12 per mile pace

6th Place, 23 total M55-59 Age Group
31st Place, 58 total M50-59 Age Group

While I need to relearn how to run XC, I had a great time. I'll be back!

Lone Gull 10k September 20, 2015

I was on the road, zero dark early, for the almost two hour drive to Gloucester, headed toward the 7th and final USATF-NE Grand Prix Road Race. I jogged over to the porta-potty area and was surprised at the length of the lines so early! I then went to the bib pick-up canopy, which had no line.

Walking past the USATF-NE liaison table we, JoAnne and I, saw Jean Cann and stopped for a quick chat. We headed back to the van where I pinned the bib, #665, on my singlet. It was about time for my warm-up so I ran over to Thatcher Road and joined the crowd of runners. It took about two miles including strides before I felt ready. I was a little concerned because my legs had felt sluggish on Thursday, Friday, and Saturday. I ran back to the van, accidently hit JoAnne in the head with the van door. After a few minutes of ice to the afflicted area, we strolled across the beach over to the start line.

I did a couple of pick-ups and returned to the start area, saw the CMS women's team and wished them good luck. I seeded myself appropriately and was joined by Martin Tighe and we chatted a bit. Suddenly, everyone was running. Martin and I both were chuckling as neither of us heard any start gun or horn!

Photo Credit JoAnne Griego

Anyway we were off and running, I felt OK clocking Mile 1 in 6:10. Once again I forgot to set my GPS to take mile splits, so I only have what was called out on the course. I was 18:37 at Mile 3 (6:12 pace). The first three felt easy enough, Mile 4 felt harder. I tried to tag along with some WMD?/Millennium? runners, then I saw Phil Savoy(CMS) in the distance. He was the lucky guy with the Bib #666. I caught up with him at about 4.5 miles, passed him, he came back by me, I pressed a bit harder, went by him again. I gained some confidence, saw Jenn Brooks(CMS) and went by her at around mile 5. We were now running back along the shore and the wind was in my face. I went after, and caught, a runner wearing a GLRR singlet, then I targeted a runner in a New Balance kit. I could now see the final hill before the finish line. I passed the NB runner and saw a age grouper in a white singlet up ahead. I could not tell if he was in my age group. I pressed to close the gap and saw that it was a Greater Springfield Harrier. I came up next to him and decided to pass and drive hard up the hill. At about .3 miles left I passed him, pushed up the hill and dashed for the finished line. The whole time I was wondering if Phil, Jenn, GLRR guy, NB girl, or the GSH was going to come flying by me!

Photo Credit John C Mulroy

My legs held out to the finish. I think miles 5-6 were good I was not passed (not that I recall) and passed a few people. Last year I was 39:35 chip  and 39:41 gun, and this year 39:04 chip and 39:11 gun,so it's 31 second pr for this course! And I managed 6th place in my age group to pick up 5 GP points. As always, it was fun. I put in  a couple of post race miles and we drove over to Salem for lunch, a cold adult beverage and a walk on the waterfront.

Seasons 20K September 6, 2015

I wasn't feelin' the love for another long road race. Especially on a course that promised hills, summer heat, and dreaded humidity. I did sign up for this, running distances from 5K to 42.2K, to enjoy the pleasure of competing. And enjoy it I will! We hopped into the van and took the easy, hour or so, drive up 495 to Acton. Parking was easy, and plentiful. The bib pick-up was quick and the volunteers friendly and helpful. We then greeted and chatted with the USATFNE reps for a couple of minutes. There was an announcement for the potentional Iron Runners to attend the finish line for a photo. I strolled over and lined up with a few CMS Teammates for the picture.

I ran about 2 miles earlier that morning at home, leaving the jog over to the start line as my warm-up. I followed the signs that pointed to the start line. I asked around and no one was aware of where the start line actually was located. About 10 minutes or so before 9:00am a pick-up arrived and the staff set-up the bib/timing sensors.

At first glance the field size appeard smaller than other Grand Prix races. I spoke a bit with Phil Savoy and saw a couple of other CMS folk.

With tribute to the Flag performed, and at the sound of the air horn, we were off. It was not crowded so I was just a couple of seconds off the start line. I hit, or so I thought, the start button on my watch. I checked my position as compared to the runners around me as not to go out to fast. It was getting hot already. I checked my watch and discovered that I hadn't pushed the start button. Thinking back, I probably hit the lap button. Anyway, I hit the start button about 300-400 meters into the race. I caught up with CMS teammate Phil Savoy. A couple/three miles in I caught up Garcia(GLRR) and Doneski(WRT) and we ran together for a bit. There were many trees, and thankfully shade, through much of the course. There were some downhill sections that left my legs sore on Monday. Around mile 7 I let the pace slip and everyone ran away from me. Miles 8, 9, and 10 took everything I had to focus, but I still was off pace. At Mile 11, I experienced a bit of resurgence, but that last 1.4 along Great Road was a fairly uncomfortable experience.

After crossing the finish line, for which I was extremely grateful, I was accosted by Jim Garcia who was waiting for my somewhat tardy arrival. We chatted for a few minutes about the race. I spoke with Phil Savoy, who I tried to stay with but didn't have the horsepower.

Overall, while way behind where I should have been in this race, I have had a good year. I picked-up a few more Grand Prix points, supported the CMS seniors as best I could, and had some fun. There is one last race left in the Road Grand Prix, the Lone Gull 10k in Gloucester, I ran Lone Gull last year as part of the 2014 GP. The course has wonderful views of the ocean as well as showcases New England approaching autumn. And, except for part of mile 2, it is fairly flat!

 A quick cooldown and I headed over to the Red Raven Pub to enjoy a free proferred adult beverage.

Next and last stop...the Lone Gull 10K, Gloucester, MA.

Running in the Blackstone Valley Corridor

I was busy this morning when, as sometimes happens, I found that despite my best efforts, I was not accomplishing much. I decided that perhaps it would be best if I went for a run. A change of scenery was in order, as well. I changed into running gear, grabbed some water, and hopped into my automobile for a scenic drive to West Hill Park in Uxbridge, MA

On the way out I detoured through Main Street to see the progress toward completion of the Blackstone Valley Greenway Multi-Use Trail. 

Approximately 3 miles of the trail runs from the Rhode Island border, through Blackstone to Millville along the Blackstone River. It is also a section of the 2900 mile long East Coast Coast Greenway. 

It appeared as though some work still needs to be completed.

While I was in the neighborhood, the High Rocks section of Blackstone was right around the corner. I took the short drive over to view the Blackstone river flowing over the Rolling Dam. The boat launch has served as a paddle/bike/run transition during the Blackstone Valley Greenway Challenge. 

The water level is very low and the Rolling Dam, also call the Roaring Dam, was not roaring very loud. The dam was built in 1886, replacing a log dam that was constructed around 1810. I've taken my canoe out on this water many times, paddling up river to Millville. 

I enjoyed the sounds for a few more minutes and headed north toward Uxbridge. Daniels Farmstead, in Blackstone, was a hive of activity. I pulled into the parking lot and saw signs indicating that an art show was in progress. I was in a bit of a hurry now, so I captured a quick shot of the farm and buildings and kept driving.

Finally arriving at the West Hill Dam Parking area I walked over and took this image overlooking the south side of the dam.

Then, I started my run on the ranger road.

This is a view of the north side of the dam from the ranger road. The water level, as with the Blackstone River, is very low.

A bit further up the road were some nice soft trails with great views of the river.

I reached the grassland area and ran easy just enjoying the morning.

At the end of the grasslands is an old stone foundation still in decent shape. At this point I was entering West Hill Park. This is the stomping ground of the Tri-Valley Front Runners and where the Club holds their Summer Trail Series. 

I cut down a side trail just to take a look.

Slowed to enjoy the scenery.

At last, I arrived at my destination.

I was able to enjoy some nice relaxing time running through the woods.  And I was not bothered by any horseflies or mosquitoes.

I headed back toward my car through this root obstacle course. 

And some trails with snacks.

Followed by some rocky road, not the tasty kind.

The loop I ran exited at the far end of the dam. 

I have run in some wonderful places around the country, sometimes forgetting what a great area I live in to run and train. It took a bad morning of work to force me out of my shop. I laughed at myself for not getting out often enough to enjoy the area. And maybe I don't laugh enough.

And this reminded me of a quote from the Three Musketeers...

“I do not often laugh, sir,” answered the unknown. “As you may yourself discover by the expression of my continence. But yet I mean to preserve the right of laughing when I please.” 

Season's 20K Prep, Oatmeal Cookies, and Butter

When I finished writing last night, I realized that perhaps this must be written on my woodworking blog( which I often neglect); however, since I began this as a follow-up to my Seasons 20k Prep blog, it shall remain. So I am guest blogging myself...I think.

So I was on my run yesterday, the last hard effort before the Season's 20k. I decided to run an out and back with the turnaround being Daniel's Farmstead in Blackstone. On an aside, the Farmstead is a transition point during the Greenway Challenge held this year on September 26th. The views are great from atop this hill and the farm, http://www.danielsfarmstead.org/history.htm dating from before the American Revolution, is a pleasant place to visit.

My scheduled run was 45 minutes at marathon pace and 20 minutes at half marathon pace. I was a bit slow getting out, taking 25:30 to get to the farm on a 23 minute goal. I headed back down the hill passing Spring Hill Farm, a little place with a few cows. I slowed to take a look as I have this obsession with butter and cheese making. I have been working on an Oatmeal Protein Cookie Recipe that requires some butter. I make my butter from heavy cream purchased from a local dairy and it does improve the quality/texture of the cookie. Running along I wondered if hand churning the cream into butter with a dasher, a la back in the day, created a different taste/texture than using the electric mixer as I do. There was only one way to find out.

At 45 minutes I picked up the pace and reaching the BMR high School, forgetting that the new school year was starting, ran through a crowded parking lot. Not wanting to run any more hills, I finished the last 10 minutes on the track. I took a slow walk home, creating a plan for an old school butter churn.

I have a lot of work to do in my shop and did not want to derange my schedule. The churn work did not start until later in the evening. I scoured around for a suitable container and some oak scrap. I found this old 1 liter jar that would hold enough cream to make about 1/2 pound of butter.

 The jar had a lip that would be perfect for minimizing splash. I marked the lid stock, attached it to a faceplate and turned a groove to fit the lip.

The jar lip fit well into the groove and I marked the outside diameter of the lid for turning.

A little roughing gouge work and a few minutes later the shaping was complete.

It took but a few seconds to secure the stock and bore the hole for the dasher handle.

I selected a spokeshave, jumped on my shaving horse and started rounding the dasher handle. Though I was trying to work quickly using power tools, I had to perform at least one task ol' school. Besides, the handle feel is much nicer than that of lathe turned.

I ran out of time and will try to complete the dasher tonight. 

Nagog Seasons 20K Prep

I normally don't talk about my training. Coach Amanda Kourtz writes my plan according to the races on my schedule, doing a decent job of getting me to the start line healthy and somewhat competitive, at least in my age group. I read the plan, do the workouts, and keep the faith.

My summer training has been sporatic, I haven't been formally training since the Bobby Doyle 5 Mile Road Race, and I've been busy. I was unsure of running the 20k and didn't have a plan in place. I jumped in anyway!

 

Figuring that "winging" a 20K was probably not the smartest thing, I threw together a Run Your Best 20k in Three Weeks plan.

I awoke this morning with a split run on my schedule. 80 minute z2 run, followed by a 3 hour rest, followed by an 80 minute z2 run.

After a couple cups of espresso and breakfast I headed out for Run 1. I wanted to have two solid runs so I was sure to eat before and between the runs. If I was further out from the 20k I might skip the between meal to deplete fuel sources forcing my body to run on short reserves. But a 20k is short enough so depletion is not an issue. 

Running north toward Mendon I ran up the 2ish mile long hill passing Daniels Farmstead. The Farmer's Market was preparing to open and there was more traffic than I normally encounter on that road. 

It was a nice cool dry morning and I felt fine but was a little concerned. Last Sunday I ran a 14ish mile progression in the am followed by a 35 minute aerobic run in the evening. Monday was recovery runs. Tuesday a.m. was a hard warmup followed by 2 x 20 minutes at half marathon pace. In the evening was a 4 mile aerobic pace run. The middle of the week were aerobic and recovery runs. Friday was a hard warm-up followed by 5 x 1 mile repeats. Saturday was recovery. 

I was hoping that the 2 x 80 minute workout was not too heavy of a workload for my current fitness.

At 40 minutes, just outside of the Mendon Town Center, I turned and headed toward home. I ran a bit quicker on the way back and finished the last 4 or so minutes on the BMR High School track, with is the Coach Kevin Maloney Track for those of you that went to the Foss Running Camp.

Once home I drank a OJ shake with about 10 grams of protein powder. After a quick shower I had a fried egg, a veggie snausage, and a tortilla smeared with butter. I make my butter from fresh heavy cream and buttermilk cultures. It is so delicious. Then I sat down read a chapter from The Three Musketeers. 

I had a about an hour remaining before my next run so I opened ITunes and put together an Eddie Vedder mix consisting of 10 of his performances with other artists. I was inspired to this after listening to the Eddie Vedder/Natalie Maines version of "Golden State." 

I suited up again and stepped out for Run 2. The first few strides, if I may call them strides, were a bit rough. It was hot with some humidity. I lodged a couple of F-Bombs into my account toward assuring a toasty home in the afterlife. The Farmers Market was now in full swing and there were some tasty looking apples laid out. At the 40 minute turnaround I was about a quarter mile short of the first run. The balance of the run was uneventful, as it should be, and any concerns about the workload were put aside. I finished .39 miles less than Run 1 over the 80 minutes. 

Tomorrow will be some easy recovery, Tuesday will be my last hard workout. It will be an interesting 20k. The elevation chart looked hilly/rolling the whole way. A half marathon with a .7 mile reprieve. 

Considering my current fitness, I will need that .7 mile relief. 

 

Shoe questions that must needs explanation....

I can't find my Hulu password so instead of watching Murdock Mysteries ...

After five or so years of wearing the funny toe shoes, of a manufacturer to remain non-named, I still receive the odd look, the querulous comments, and occasionally reasonable question.

Why do I wear this shoe? Well, I fancy myself as capable of tossing around anecdotal evidence as well as the next guy...but I won't. I would prefer to run without shoes of any type. To be truthful, upon honor and by faith of a gentleman, I have never seen any data driven evidence proving the benefit of one type of shoe over another.

Wear what suits your feet best.

Though doubt of this continues to exist...what shoe one wears while training or racing matters not, unless, of course, you are getting paid to wear a particular brand.

With all modesty, and a bit of tongue in cheek...the Q and A.

Question: Are those comfortable to run in? ( I assumed the real question is "Are your feet comfortable while running in those shoes"?)

Answer: I wanted to reply that it would be senseless to wear shoes that are uncomfortable; however, as is often the case, people do wear shoes that while fashionable are not comfortable. My most reasonable answer is that I have little awareness of my shoes while running.

Question: Do those shoes have any support?

Answer: I don't know what that means.

Question: Ohhh, those are a fun color.

Answer: Not a question but I always agree for some unknown reason.

Question: Do you run faster in those shoes?

Answer: Umm...faster than? I think I am at least partially responsible for making others run faster. Who wants to be outrun by an old guy in funny shoes? That would be akin to being beat by the person in the port-o-potty costume.

Question: You must go through a lot of those shoes.

Answer: Again, a pseudo-question statement that, probably, is a life of shoe question. While I have several pairs in rotation, the oldest pair I have was purchased in March of 2013. How many miles? My workouts are by heart rate and time, except for mile repeats and such, so I don't count miles. All the data is on Garmin, but I suppose more than 40mpw and less than 65mpw year round would be a fair guess. I do not differentiate between shoes for training and shoes for races. I've attached three images to show wear patterns over time.

Question: Do you wear socks with those shoes? Followed by a quick, "well how could get your toes if you wore socks?"

Answer: In the winter I do wear socks that have individual toes.

Question: Do your feet get wet?

Answer: Yes, yes they do. If it's raining, snowing, or if I step in a pool of water.


I realize that many of you would question my credentials and ability to make the earlier statement about the importance of shoe types. You might say "But John who are you to make shoe judgements, you are so slow?" That may be true, but the reasons I am am slow has nothing to do with my shoes. I am slow because...

1. I don't run enough miles.
2. I drink too much beer.
3. I put too much butter on my tortillas.

Speaking of which...I am getting hungry

The 8th Annual Bobby Doyle Summer Classic 5 Mile

 The 8th Annual Bobby Doyle Summer Classic 5 Mile was held Sunday, August 9. This was the fifth of seven USATF-NE Grand Prix races. I took a leisurely drive through the biggest little state in the union, arriving about an hour before the race start. Parking was easy and I jogged over to the school to pick up my bib. I chatted with Jean Cann for a few minutes and went for a 20 minute warmup. I saw a group of CMS folk and I went over to say hello. The group was offering ribbons to wear honoring Jennifer Lewis-Hogan, a CMS teammate that passed a couple of weeks ago. I pinned on a ribbon, said a prayer, and headed for the start line.

I had never run this course before and did not know what to expect. I positioned myself at the 30+ minute section. I crossed the start line about 6 seconds after the gun, however, my chip and gun time are the same. Mile 1 passed quickly in 6:02. I felt like I was working too hard, maybe a bit dehydrated, for the balance of the race. Mile 2-5 were 6:12, 6:08, 6:21, 6:22, and there was this residual , 0.1 mile for 0:31 seconds. Garmin clocked me at 31:35 for the distance. The official clock had me at 19:31 for the 5k split and gun time was 31:40 for the 5 miles.

The bad news is that I was about 10 seconds slower per mile that I should have been.
The good news is that I beat my 2014 Ribfest 5 mile gun time. (5k 19:38, 5M 31:47)

The CMS senior team placed second and I managed to squeeze out 6th place in the 55-59 year old age group for 5 Grand Prix points.

The requisite excuses/rationalizations.

I did not manage to fully train during July. I crashed and fell off my bicycle, well I couldn't unclip and fell with my bike, banging up my knee. I am working now on my basic foundation by adding more miles through doubling, leg strength, and generous application of naps. The strength work I performed early this year was beneficial. And as always, a good training plan, thanks Amanda, prepared me to run this year, a bit quicker than last.

Next stop...the Seasons 20k in Acton, MA!

Hollis Fast 5k June 11, 2015

This is one crazy race!

It was already hot and humid as I drove from Marlborough, MA to Hollis, NH for this Thursday evening event. I arrived at Alpine Grove early to grab my bib and catch a bus to the start line. I was greeted at the bib pick-up by the USATFNE liaison Jean Cann as she was displaying the Grand Prix Statistics.

I hopped on one of school buses, a bit early, and was able to get some additional heat to make me more sluggish than I already felt. In reality, it was a short trip and the whole process was managed very well. Kudos the the event organizers!

I grabbed some water upon arrival and sat in the shade chatting with Mr. Dunham and Mr. Verrington, both of CMS. At 5:45 or so I went for a 2 mile warmup. I spoke with colleague Gerry Fredricksen who was running as well. I saw Mr. Savoy of CMS and we jogged over to the already very crowded start line and met with Mr. Pawlicki.

I went out as reasonably quick as I could, though I still had a bit of the marathon left in my legs. I saw the clock at 1 mile and was ok with the time. Mile 2 seemed to pass quickly and I started to fade a bit during mile 3 running about 15 seconds slower. After a little post race run I caught up with Gerry and Frank Ruggerio and we did the standard post run chat.

Place Div/Tot Div       Name                 Ag S No. Chip Time Pace  Gun Time 1mile  2mile  3mile  
198    7/54      M5559 JOHN GRIEGO 57 M 415 18:23.2      5:56  18:29.08    5:43   5:54    6:08

I ran quick enough to pick up a few Grand Prix Points, so all is well!

The next USATF-NE-GP stop is the Bobby Doyle 5 Mile race in Naragansett, RI. This is the only GP race in RI for 2015. 

Vermont City Marathon May 24, 2015

I do not run enough total mileage to perform well in a marathon! Plain and simple.

JoAnne and decided to take a long weekend in Vermont. We took a casual drive up on Saturday and checked in at the host hotel. There was brisk business going on at the VCM exposition but I was able to pick up my bib in a timely manner.

Early Sunday we headed down to the Waterfront arriving about an hour before the start. About 15 minutes before the start I went into the corral. There were already a few CMS singlets there.

The National Anthem was sung, the wheelchairs were off, and then the running began.

I felt ok through 5k, Around 5 miles I felt like I was working a bit, though I was at a "comfortable" 7:20min/mi pace, A quick pit stop really didn't help much. Somewhere around 6 miles I fell in with Mr. Dunham and Mr. Savoy, both CMS teammates, and we ran the southern side of the course. I was ok through 15 miles and up the big hill into town, where I saw JoAnne cheering me on. I had to work a bit the next five miles and somewhere around mile 20 I really fell off pace, pretty much crawling in the last 4 miles. Oh well.

I last ran VCM in 2004 and my finish times were comparable.
Not great, but good enough for a BQ both times!
2015 Gun time 3:25:47 (2004 Gun Time 3:25:04)
2015 Chip Time 3:25:36 (2004 Chip Time 3:25:45)

After my typical hour of post marathon nausea...
,

I took a shower and we headed to downtown Burlington for a tasty dinner and delicious cold adult beverages. Monday morning we headed home with a stop in Woodstock for some cheese at Sugarbush Farm.

And since we were so close to Bridgewater Corners we dropped in to the Long Trail Brewery.

Next stop...less than 3 weeks to the Hollis Fast (or maybe Not So Fast) 5k in 3 weeks.

The USATF Masters 10k Championship April 26, 2015

aka the James Joyce Ramble

Starting and finishing on the grounds of the Endicott Estate in Dedham, MA, the course loops by historical landmarks like Noble and Greenough School, Dedham Square, the Dedham Historical Society, Norfolk Superior Court, and even the Fairbanks House, on the corner of Whiting Avenue and East Street, the oldest wood-framed home still standing in North America, according to town records. http://www.ramble.org/index.cfm?pid=10274

I arrived around 9:30 for bib pickup. It was a clear morning but it appeared that the clouds were rolling in from the east.

After a short warmup and some strides I met up with Frank Ruggerio and Daniel Verrington for the senior team uniform check. After a few more strides I lined up at the back of the rather small field. I didn't hear the start signal, everyone just started running so off I went.

I hit Mile 1 at 6:00 minutes flat, exactly where Coach Amanda "suggested." I felt pretty good considering I hadn't eased up on my marathon training.

Mile 2 6:08
Mile 3 6:16
Mile 4 6:18
Mile 5 6:09
Mile 6 6:08
Mile 0.29 1:43

Finish time 38:40. I am pleased. Last year I ran 39:28 for 5th place in the 55-59 age group.
This year I ran 48 seconds faster for 7th place!

In most local races a 38:40 will get me a podium spot. In the National Masters Race it gets me "also ran" status. Oh well!
Bright side...CMS 50+ Senior Team scored fourth place. We'll get 'em next year

I was greeted at the finish line by Jim Pawlicki, CMS Team Manager. The CMS 40+ Masters Team scored second place.

Overall, I am pleased with my race. So far in 2015 I have set new 55+ personal records in the 10 mile, the 13.1 mile, and the 6.2 mile races. Can't ask for more than that!

The New Bedford Half Marathon March 15, 2015

Everything is a weather pattern
and it flows down to you
and it flows right through you
what were you thinking?
Weather Pattern by Frazey Ford

What was I thinking when I signed on for races in one of the worst winter weather patterns in Massachusetts Most of my miles this winter we on a treadmill and I took a bit of a beating on this course that had me recovering longer than normal. It was a cool, 38ish degree day. Props to the City of New Bedford for cleaning the 13.1 mile course of all the snow.


I never really know how I feel about my race until I can put in some comparative context, e.g., age group or year over year.

Although I am satisfied with my 2015 NBHM finish, I put together a chart to compare the 2015 me against the younger me.

New Bedford Half Marathon
Year Age Chip Time Pace Gun Time
2012 53 1:31:18 7:00 1:31:40
2013 54 1:25:32 6:32 1:26:01
2014 55 1:26:37 6:37 1:26:52
2015 56 1:25:45 6:33 1:26:00



Moving on...
My plan for this year, at New Bedford was to run the first mile at about 6:20min/mi pace. That would get me to the hills in relatively good shape. I planned on working the hills a bit and was surprised at how quickly I was through 3 miles and on the downhill section of the course. My legs felt a bit tired from the climb, but recovered over the next half mile or so. There was a lot of people to run with and I was moving along (un)comfortably. At six miles I remember thinking, “I am not even halfway.” Around mile nine is the course turn that leads back to the city and the finish. At this point the wind was head on and I was working with a few folks to try and keep pace. At mile eleven…, well…, the wheels started to come off. I put my head down, made it through, albeit slowly, toward that inconveniently located hill at mile twelve. A right turn and a right turn at mile thirteen put me on the final 200 meters. Suddenly runners around me started a kick for the finish. Not really being that smart…I joined in!

The world according GPS:
Distance 13.23mi, Average Pace 6:29min/mi Running Time 1:25:48
Mile 1 6:20, Mile 2. 6:35, Mile 3. 6:33, Mile 4. 6:33, Mile 5. 6:13 Mile 6. 6:13
Mile 7. 6:06, Mile 8. 6:16, Mile 9 6:27, Mile 10 6:29, Mile 11 6:46 Mile 12. 6:52,
Mile 13. 7:12, Mile 0.23 1:19.

It is quite apparent that the wheels started coming off at mile 11 and mile 13 was a complete disaster. Still, overall I am OK with the race. It was fun!

And in the USATF-NE Grand Prix individual standings after 2 races
MEN'S 55-59 10M 13.1M
Craig Fram WRT 9 10
Paul Hammond WRT 8 9
Patrick Stumbras BAA 6 7
Robert Cipriano SRR 10
John Griego CMS 4 5
Ephraim Ezekiel WRT 8
Tony Bates GMAA 7
David Oliver GLRR 6
Norm Larson GMAA 5
Matthew Manney SHRK 2 2
Andy Macdonald BAA 1 3
Jon Waldron CSU 4
Jim Garcia GLRR 3
Joe Kaiser BAA 1


And in the USATF-NE Grand Prix team standings after 2 races
Men's 50+ 10M 13.1M
Whirlaway Racing Team 9 10
Green Mountain Athletic Associ 8 8
Boston Athletic Association 7 9
Central Mass Striders 6 5
Greater Lowell Road Runners 5 6
Greater Springfield Harriers 4 7
Somerville Road Runners 3 2
Gate City Striders 1 3
Cambridge Sports Union 4
North Medford Club 2
Heartbreak Hill Striders 1

My next race is not a Grand Prix event. I will toe the start line, maybe seed myself a bit back from the start line, at the USATF Masters 10k Championship. This event is part of the ever popular James Joyce Ramble Dedham, MA on April 26, 2015.

FCR Amherst 10 Mile Road Race

The Five Colleges Realty 10 Miler was held Sunday, February 22. This was the first of seven USATF-NE Grand Prix races. Despite the crazy snow storms that tortured New England the course was cleaned up nicely, save for the section of dirt road that was still a bit slushy and muddy. All things considered, it was a nice day for a stroll through the back roads of Amherst. The sun even managed a cameo appearance, adding some pleasantness to the second half of the race.

A brief summary of my overall placing:

7th of 32 55-59 year old male age group runners.
19th of 75 50-59 year old male age group runners.
139th of 344 total male runners.
160th of 565 total runners.
Chicked by 20 of the 221 total female runners!

The gory details....

My official chip time: 1:05:56.9 6:36 min/mi (2014 1:08:15.4, 6:50 min/mi)

My official gun time: 1:06:01.0 6:36 min/mi (2014 1:08:22.3, 6:50 min/mi)

Life according to my GPS watch:

Total Running Time: 1:06:00
Total Running Distance: 10.07mi
Average Running Pace: 6:33min/mi

1. 6:21 I had hope to go out at 6:30min/mi.
2. 6:23 Downhill, easy mile.
3. 7:25 Up, lost a bit of focus, as well as time.
4. 6:44 Upish, rolling, worked a bit to regain pace.
5. 6:36 Still in woods, rolling and slushy.
6. 6:19 Downhill.
7. 6:14 Downhill.
8. 6:16 Downhill
9. 6:54 A bit uphill.
10. 6:23 Finished at the same pace I started.
11. 0:24 a bit of residual GPS time or course length.


The requisite excuses/rationalizations.

I felt I was developing a cough/cold and felt pretty crappy for the first 5 miles or so. I was trying for a 6:30 pace but gave up too much time on the hills. I’ll blame it on too many treadmill miles and not enough outside running. Tough February in Massachusetts. I believe the strength work I performed early helped carry me. And a good training plan, thanks Amanda, prepared me to better last years time. I am ok with the finish. We always want more and all things considered it was way better than last year. It is a new personal record on this hilly course by 2+ minutes.

Old People Running

Senior team competition was fairly strong. Whirlaway dominated with 5 runners under 6:12min/mi pace. CMS was 4th of 10 teams in the 50+ year old division. I think it was a decent showing for early in the year.

1st Whirlaway Racing Team
2nd Green Mountain Athletic Association
3rd Boston Athletic Association
4th Central Mass Striders

CMS 50-59 year old team scoring finishers.

Bib Name City Place Time Cum. Time
329 DAN VERRINGTON BRADFORD MA 5 1:00:53.7 1:00:53.7
330 DAVE DUNHAM BRADFORD MA 17 1:04:18.8 2:05:12.6
298 JOHN GRIEGO BLACKSTONE MA 20 1:06:01.0 3:11:13.7
260 PHILIP SAVOY SHREWSBURY MA 34 1:11:45.7 4:22:59.4
131 DAVID LAPIERRE CHELMSFORD MA 44 1:14:34.2 5:37:33.6


In the USATF-NE Grand Prix scoring, I managed to squeak out 7th place for 4 points in the 55-59 year old age group.

USATF-NE 55-59 year old Grand Prix Points Awarded. (non-official)

10 ROBERT CIPRIANO 55 SRR | M 58:46 592
9 CRAIG FRAM 56 WRT | M 1:01:57 568
8 PAUL HAMMOND 55 WRT | M 1:02:46 567
7 TONY BATES 55 GMAA | M 1:03:27 641
6 PATRICK STUMBRAS 57 BAA | M 1:04:02 696
5 NORM LARSON 59 GMAA | M 1:04:28 257
4 JOHN GRIEGO 56 CMS | M 1:05:56 298
3 JIM GARCIA 56 GLRR | M 1:06:53 432
2 MATTHEW MANNEY 55 SRC | M 1:09:54 713
JEFFREY MISH 57 | M 1:10:13 395
1 ANDY MACDONALD 55 BAA | M 1:11:24 672

Next stop...the New Bedford Half Marathon!