Frank and others in The Circle of Hope
and the Emerson XC team!

mmm good run

15-minute run to loosen the legs up for the track workout later, another long one. It's 39 degrees out. Brrrr. It's September right?

I don't know about up in Maine but the leaves have already started to fall off the trees here. It's so cool to run on the trails with leaves on them. That cool crisp smell in the air. Autumn is a nice time of year.

this Sun "Hit The Trails For Cancer 5K/10K" at Pineland Farms New Gloucester-11:30am.Waterford 5K is my preference but proximity might win out.New Gloucester much closer to Portland. Dave T.

which is pretty good but some runners in here are already well beyond that total.I love to train too. Dave T.

Karen's going to catch a ride with the Island Explorer, she's great! Oh no, I'm out of ripe bananas! Thanks Tom for offering to help us. You're welcome to join in on the run. I'll be starting around 8:30 at the Y and Karen's meeting up with me in Seal Harbor. Judson has me doing a pretty cool workout tommorrow. First 6 miles at 9:40 to 10:10 ( I think,) next 6 at 9:20 to 9:10, next 6 at 9:00 to 9:10. I then jog to the track and do 4 400's fast with rests between each. Then, I get air lifted to the trauma center in Boston.

That made my day.

for me, but I did a ten calorie PR on my usual elliptical workout (5 min. - level 8, 5 min. - level 9, 5 min. - level 10 and 5 min. level 9 for a total 20 min.) My new PR is 310.9 cals from my previous 300.9 cals. This was my cross training when I had hip stress fractures.

Okay, the Stones were fabulous last night. However, getting out of Gillette's parking lot made it so I didn't get home 'til 2:30. So, I slept in and got to work by Noon after going to the gym.

Now, why didn't I run? Good question. I've been avoiding the prospect that I may have a stress fracture in my left foot. Tuesday after running an easy 7.5M, later in the afternoon I started feeling pain in the middle outside edge of my foot. Dancing like a fool last night didn't help.

Okay, okay, I know -- an old guy, like myself, dancing around like a fool is not a pretty sight, but I had fun. I even caught this young couple taking a picture of me. After suggesting I was going to break their phone for not asking permission, they said I reminded them of a friend's father ... aughh!

Keep running!

WP-2

3200-9:55
4x30 second steep hill
2400- 7:35
3x20 second steep hill
1600- 4:50
2x15 second steep hill
800- 2:14
1x10 second steep hill

CD-2

Best time for a 500, and I want to write about it really quickly so I can bottle how it feels -

Wow, my arms feel good today. I didn't expect that. What did I do to deserve this, two hard workouts yesterday and today I still feel great? Well, go with it. Okay, build the warmup to fast, to breathless, mmmm. Lets do 5oos. Are those a good idea? Isn't today supposed to be recovery? You feel good, go for it. Start on the top, first one pulling hard, I can feel my body pretty high in the water, I am floating over this, 6:26 wellllll not that good, stop being lazy, you feel good so go faster the next one. 6:13 that's more like it. I've got eight minutes until the pool closes, so do another one and cut ten seconds off that, you can do it, we just won't have much time for a cooldown. Ready, you're leaving in three two one GO, lets go out hard because who cares if you crash and burn over the last couple hundred yards? Nail the turns you just breathed on the first stroke on that one, feel how it's stealing your momentum, two strokes before a breath, you won't suffocate, swim like you know what you're doing. Ohmygod - 3:00 even at 250, keep this pace and you'll hit an even six, pick it up and you break six, FASTER - this HURTS! suck it up princess, embrace that burn, it's okay, one hundred fifty left, three laps is nothing, swim them FAST! my arms are quivering, flip in and push off, stop breathing, it wastes time - oxygen debt is okay, you're almost done - put this next hundred under 1:12 and you're there, don't look at the clock anymore, just GO! stroke stroke stroke (breath) stroke stroke stroke (breath) swimmmmmmmmm you've got ten seconds to make it to the wall and have this one sub-six, just do it -

6:01

So close - that is my first thought, and then I realize that it's a best time ever, and ohhhhh I feel sooooo good except my arms are still quivvering, I am shaking
It's 1:00, the lifeguards are going to send me away... I hide in the diving well, I need to get a couple laps of cooldown in. Okay, they're gone, swim a little. I am still swimming fast. Okay, opposite of build - let yourself go fast and coast down to easy swimming, I cannot breath my heart rate is still up there, why can't I calm down... laps in the diving well, are all turns, are all gliding, breathe, you can breathe now, every stroke if you want. My whole body is still trembling. Okay, I need to get out, I think I need to just stop swimming because it's not working, I can't stop shaking... so I get out and just sit on the edge of the diving well, in the calm and under all the bright lights because everyone is gone and I am glowing -

6.3 miles belt + 9.2 miles pavement. Nice and easy.

Ran the first section on a treadmill at the Neighborhood House and then stepped outside and, starting at the MDI marathon 20K mark, ran out and back to mile 17 along Sargent Drive. Nice out there, but a little breezy heading up the Sound.

Out to Jesup and around town. Nice fall day. Felt fast today....my psyche needed that!

from NEH to Bar Harbor in the company of Chris G. on what was supposed to be the first leg of the Circle of Hope. The sunrise from Cooksey Drive was incredible and perhaps foretold the building breeze. Or maybe it was the extra urgency of the lobstermen circling traps off East Bunkers. Anyway, 15-20 sustained exceeds what I can accomodate safely on a long day. Anvilled by the breeze! To be rescheduled.

stephen got 1st place time of 8:34 the team had 5 runners in the top 6 places the course is about 1.5 miles he is now aiming for the course record 7:50 we think held by either Steve Dewett or Louie Luchini both went to Stanford AND WERE ON THE NATIONAL CHAMPIONSHIP TEAM so he was really high goals but his next step is to beat dad at the 5k in Gorham in two weeks now i have to train more than to days a week

Decided to run tempo. Thought about doing the full EL, but the longest I've run hard in quite a while was the whopping 5k last Sunday, so I decided to run 2/3 of it. Ended up with a decent pace, 25:03 to from the bridge to the Bubble signpost (3.8?). Cruised in, but still ran 40:21 total, just over my best time ever for the loop. 6.5 total.

Meet at Dedham today. Came in 25th. Got to sleep now.

Preheat the oven to 350 degrees
Slide the dinner into the oven
Set the timer for 5 minutes less than it usually takes you to complete your favorite 5 minute loop
Get out the door and let her rip.
Catch your breath then sit down and savor a well earned meal

Note: All 5's may be substituted with 6's. 7's 8's or 9's depending on your appetite for speed.

5x2=10 for E'meter

for me, then had to consider eating something more than crackers and hummus. Not that there's anything wrong with crackers and hummus. Mmmm, beef.

with strides, for an easy premeet run.

Not trying to be mysterious just forgot to login - after almost 4 weeks away I clearly need retraining.

Hi Dave T., I would recommend the Pineland Farms events. Great mostly flat x-country trails like the carriage roads we have here on MDI. No cars either. Great place to try trail running and there are no roots or boulders there. Enjoy.

Happy Trails.
Peter K.

I will try to meet anyone who wants to run a loop at eagle Lake at 4 P.M. on Thursdays. I know that Bob and Vanessa are back so I will try a few more times but I am frustrated that noone has been showing up for weeks and that I have a social run with myself.

Peter K.

3m warmup
12x200 at right around 30-31 seconds
4m cooldown.

Off To Boston today around 2:30. Will do a few miles/strides when i get down there.

Franklin Park saturday :)

Chris

Running/Walking = 124
Swimming = 2600