Sunday, June 8, 2008

Weekly Training - 06/02/08 - 06/08/08

Weekly Training for 06/02/08 - 06/08/08 - Total: 61.5 miles run 25 miles bike

Put in a few less miles this week by biking on Sunday (25 miles total trip from Salem NH to my sisters house in N. Andover). My lower back was real stiff after my run on Saturday. I struggled with sleep on Sat. night and wanted to take it easier on Sunday with the heat (in the 90s outside). Looking forward to the usual miles this week and then Market Square 10k on Saturday. It should be a good race again this year, as I know R.UN's Ben Ndaya (this weeks winner of the Hollis 5k) is going after the $500 top prize along with many of the usual suspects I'm sure...

Monday - 3:26pm - (8 miles) (forgot watch) - medium/easy - Andover (trails) - w/ Dave Dunham and Dan Verrington.
Tuesday - 6:00pm - (12 miles) - 1:17:20 - medium - Salem, Methuen, Pelham (roads) - solo.
Wednesday - (8 miles) (58:00) - medium - Salem, Methuen, Pelham (roads) - solo.
Thursday - 5:30pm - 3+ mile w/up w/ strides + 5k - Hollis Apple Fest 5k - Hollis, NH (4th place - 14:55) + 3 mile c/down with Ray Joseph and Charles Thoms - Total - 10
Friday - 5:00pm - (12 miles) - 1:21:42 - medium/easy - Salem, Methuen, Pelham (roads) - solo.
Saturday - 12:30pm (11.5 miles) - 1:11:40 - medium - Salem, Methuen, Haverhill (roads) - solo (90+ degrees).
Sunday - 2:00pm (25 mile bike) - Salem, Methuen, Lawrence, North Andover (roads) - solo.

[Race Report]


4th Annual Apple Country Fast 5k in Hollis, NH on Thursday night (6/05/08). 4th place - 14:55. First time covering the 5k distance in under 15 minutes. The downhills helped. Was reeling in Eric Blake (23rd at 2008 Boston Marathon - 2:24:30) at the end but I ran out of race. Very fast course. 2nd mile has a huge drop. 224 ft. total elevation change from start to finish. Newly certified course (different than past 3 years) and perhaps the fastest 5k in New England. Nate ran 13:46 last year (but the course is slightly different now). This course is NOT eligible for NH State records however, because of the excessive drop, but the course is certified for distance. I recommend if you want to easily PR in a 5k, you check this out. It's not entirely downhill per se (as the very beginning and very end are slightly uphill, and there are varying flat stretches throughout) but the stretches that are downhill are awesome. Good workout if anything... This year there was no race day registration, so if you are looking at this for next year, keep an early eye out for it and pre-register.

Oh yeah, I love age groups. Especially 5 year spreads like 30-34.

5k Splits:

Mile 1: 4:42
Mile 2: 4:47 (9:30)
Mile 3: 4:57 (14:28)
.1 (27)

1) 14:28.1 (4:41 pace) - BENJAMIN NDAYA - 32 - LOWELL MA
2) 14:52.2 (4:48 pace) - NICK KARWOSKI - 19 - HOLLIS NH
3) 14:55.0 (4:49 pace) - ERIC BLAKE - 29 - NEW BRITAN CT
4) 14:55.8 (4:49 pace) - JIM JOHNSON - 31 - SALEM NH

(full results) ................

Approx. mileage for the week....~ 61.5 miles running - 25 miles bike (1 day)

13 days until Washington...

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