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good pain


the road to new york

Thankful that the weather cooperated for today’s track workout with the club, raining much of the day and washing away the heat and humidity.  By the time 6 o’clock rolled around, the temps had dipped to the 60’s, nice.  The turnout was low because of the threat of more rain, on nights like this I feel like I have a personal coach.  

The workout was 2 tempo runs, 10 minutes of sustained pace each, staying around 5k pace as long as we could, a lap rest between them.  Painful.  At moments time seemed to crawl.  On the first one, I stayed around 5:20 – 5:25/mile pace; on the second run, 5:25 – 5:30/mile pace.  Painful.  But felt like I got a lot out this workout.

Ended with 7 x 100 meter strides.  Including warm up/cool down, 8 miles total.  Feel really good about this one, good prep for July 4th’s 10k.   

10 degrees


the road to new york

Sore and tired, took yesterday off to rest up and get set for the end of vacation and start back at work.  Today went as well as first day back from vacations go…It was overcast and cool, kind of gloomy for a summer day but great for running.  After yesterday’s rest, the legs had some life in them, especially with the temps in the upper 60’s – amazing what a difference 10 degrees make in how your body feels – had a relaxing, almost effortless, 9 mile run in the park.  A good run leading to a nice evening, a track workout tomorrow with the club.



the road to new york

Had a brutal track workout today, a good effort but hurt like hell…went to a party last night where Guinness was plentiful, I love Guinness and had quite a bit, you can have too much of a good thing…So while recovering from last night’s good time, served me good to not be physically prepared to do a hard workout.  Did my ‘go to’ track workout, ‘quarters’ (quarter miles or 400 meters or 1 lap), 8 of them averaging about 77 seconds each – 82, 78, 77, 78, 77, 77, 77, 77 – with a slow half lap jog recovery in between.  Wow, this one hurt…all over…but a good one nevertheless.  Added 4 miles afterwards to make it a 10 mile day.



on the road to new york

Hello! Came back from Boston last night, been on a blog mini-break for the past 3 days, here’s what I’ve been doing:

Tuesday morning: Per our routine when we visit family in Andover, my son Adam and I run my high school cross country course plus the rest of the campus, and so we did again on this sunny hot Tuesday morning, about 3 miles.  Always on this route with Adam, I’m flooded with billions of emotions.

Tuesday afternoon (2nd run of the day): In Boston, we stayed in Allston, between BC and BU, where I lived when I attend BU grad school 25 years ago; I redeemed my Fathers Day present with an awesome afternoon run with Adam down Beacon Street in Brookline, retracing miles 22 to 24 of the Boston Marathon with my son – the best gift – and then down to Fenway and back to our hotel.  About 8 miles.

Wednesday: Ran around Boston and Brookline again with Adam, past Fenway again and by the Gardner Museum, site of the infamous art heist over 20 years ago, then through the medical area and back through Coolidge Corner.  About 12 miles.  Heavenly.

Thursday: Adam needed rest after running more than usual the past few days, so I took a solo run around Allston, on Commonwealth Ave, past favorite spots of my graduate days.  

Being back in Boston, especially in Allston, always energizes me, reminding me of the hopes and ambitions of those days…and inspires me today, always.

Today: A 10 miler around the park on a humid but cooler evening in Buffalo, might go for a track workout tomorrow….

a route to run


the road to new york

Arrived in Andover today on the first leg of the trip, and got in a run with my son after checking into the hotel and before heading to see friends.  We were able to find enough of a traffic-free route near the hotel grounds, around the nearby office park for a 7 miler.  Knock on wood, I’ve always been able to find a running route wherever I’ve stayed.

father’s day run


the road to new york

With a busy Saturday, and sore with a sore right toe, decided to recover from Friday’s 5k by taking the day off from running.  

Felt better on today and went for a 10 mile run.  The heat was definitely on along with the humidity, but the soaking downpour on the way home from the park cooled things down.  

Packing for this week’s trip to Boston with my son, leaving early in the morning for the road trip that we still enjoy, and really looking forward to re-tracing parts of the Boston Marathon with him – a nice Father’s Day present.

2/3 of the way there


the road to new york

Ran a great 3.2 k of tonight’s 5k, the last mile not as good.  The first serious 5k of the season, I think the heat and humidity got to me in the final mile.  Still, there were good points to take away from the experience.  Went through the 1st mile around 5:15, the two miles in 10:35, then hit quicksand in the 3rd mile to finish in 17:10, 10th overall, 2nd master, 1st in 50-54 group.  7 miles total including warm up/cool down.  

Was pleasantly surprised by the splits of the first 2 miles, even if the 3rd was tough.  This being the first short race of the season, was hesitant to make any moves during the race, and I know the exact point – the 1 ½ mile mark – where I’d have put in a surge if more confident in my fitness.  Hopeful that with more work and races, will be able to keep up the pace all the way,  and times will come down in the upcoming weeks.