North Shore Runfest 10K, Salem

Notch Brewing and Notch Run Club was hosting the USATF New England 10K Road Race Championship in Salem. The forecast of cooler temperatures (60’s) and rain was spot on but did not dampen the spirit of over 900 pre-registered runners for the 9AM start on Congress Street. I ran a chip time of 52:49 (8:29 / mile pace) a year ago. I felt that a goal of 8:00 pace was possible with a 5K time trial four days ago of the same effort. 

I warmed up for about a mile before getting into the start line around peers who would be breaking 50 minutes. The course headed down Derby Street, through the Salem Willows, coming back to central Salem taking the mile 3 spot near the Hawthorne Hotel with and average of 7:50 per mile. Mission accomplished but many puddles and only have way done. Heading down Lafayette Street got me thinking about the Salem State College days – a long time ago, seeing the Sullivan Building in the distance before heading into Forest River Park where many xc workouts took place with the team. Mile splits turned into the low 8’s from there to the finish line with quiet back roads parallel to Lafayette Street. 

I crossed the new finish line, now steps away from Notch Brewing with a chip time of 49:36 (7:58 / mile pace). I placed 50^th out of 69 in the old guy category. I felt good about the effort. Good work in planning for, well, I guess some cross country race distances from 5K to 8K in the next two plus months into the fall. 

Splits: 744, 753, 752, 800, 810, 810, 743 (last .24) 

North Shore Runfest 10K 2025 Full Results

USATF New England 1 Mile Road Championships

I signed up my first road mile in decades. This was the USATF New England Road 1 Mile Championship in Hopkinton, MA. It was first run last year in 2024 and seemed a popular event over the Marathon Championship in terms of participation from the USATF members.

The cool part was that my race would be contested among Men's Masters/Seniors age grouping 40 through 59. The race course was a quarter of a mile away looking like an out and back with some elevation changes. The turn around at half way was an easy turn around an island, not a single cone. 

My goal was to run a 7 minute mile so get to 3:30 at the half. I ran about 87 seconds at the ¼ mile and clocked about 3:28 at the turn around which had a little climb to reach. I was spent on the return. I passed only one runner to the finish running a chip time of 7:07 or gun time of 7:10. I finished 98th out of 104 runners. Pretty humbling experience. 

The race was simple but out of my comfort zone. I ran a few more miles after the race after checking in on the Notch mates on how they fared. I checked out some trails behind the school before watching the men’s open, women’s masters and then women’s open races which was fun to watch as a spectator roadside.

40-59 Men's Masters Results

Video of my finish

Long overdue race results from February, March and April

Race Results that I have been long overdue to capture on the blog:

StretchLAB Super Sunday 4 Miler - Bedford, NH 2/11/24. This was a USATF New England Championship Race. I missed my goal for a 7 minute pace, running a 28:25 overall net time or 7:07. 426^th place. Gun time was 28:47. Course had a slight change for the better in the middle from the ’23 version. Splits: 6:59, 6:52, 7:14, 7:15

https://results.raceroster.com/v2/en-US/results/feu2urjjeskf44qz/results

Hibernian 5K – Lynn, MA 2/24/24 – Race #1 for the day. I forgot my watch but in the end, everyone said the distance wound up at 3 miles. I liked the counter-clockwise direction for the first time, really no elevation until after 2 miles where the course raised up to Boston Street. Good flat and fast finish but I was spent for the last half mile. Rich Lally pulled away from me as I settled for 21^st place and official time of 21:25, 6:54/mile.             

https://my.racewire.com/results/37784

Hamantasch Run 5K – Arlington, MA 2/24/24 – Race #2 for the day. Comp entry as Kristen was the race photographer. I think this was my first race in Arlington. The course seemed to go down for mile one after starting in front of the town hall, flat second mile and then effort to get back up to the finish over the last 700m or so. 23^rd out of 142. 25:22 was the time good for 8:10 pace. Splits: 8:17, 7:59, 8:03 and 7:33 for the last 10^th. Cool bright blue beanie for each entry.

https://results.raceroster.com/v2/en-US/results/pq2fwxj2nq7fhh9k/results

Frank Nealon Boston Tune-Up 15K – Upton, MA 3/20/24 – Our Tri-Valley Front Runners hosting another solid event out of Upton for the USATF New England 15K Road Championship. I wanted to run a faster pace than the Great Stew Chase effort in February. Mission accomplished on this rolling course. An average of 161 on the beats per minute (heart rate) says it all. Gun time: 1:13:58, Chip Time: 1:13:39. 376^th out of 614 overall.

Splits were: 739, 739, 802, 733, 751, 753, 800, 812, 803 and 7:15 for the last point four. 7:54 pace per mile. Felt pretty good about the effort!

https://www.athlinks.com/event/51543/results/Event/1069936/Course/2430334/Results

April Fools 4 Mile – Salisbury, MA April 6, 2024 - This flat and fast out and back four mile is hosted by our Winner’s Circle Running Club friends. I ran my PR of 21:59 (5:15/mi) twenty years ago – with Joe Shairs right on my heels! Light rain started as the field took off. I felt a tweak of the right hamstring in mile 1 so that kept my attention for the rest of the way. Still hit 162 BPM average. 30^th place. 30:21 chip (7:36/mi pace), 30:24 gun time. Splits were 7:37, 7:41, 7:46 and 7:51.

https://runsignup.com/Race/Results/139499?customResultsPageId=66785

Super Sunday 5K USATF New England 5K Championships

The Super Sunday 5K in Cambridge was the USATF New England 5K Championship. It was also the first Grand Prix Race of the series. The weather was mild for February 12^th in the high 40’s. Free parking in the garage brought Krissy and I right into the team tent area. Race numbers were picked up a block away with long lines that had Joe, Greg and I waiting 30 minutes to secure them. I had 40 minutes to get a warm up in so I ran about a mile and half.

Joe, Greg and I finish the first race to get bib numbers

I got to the start and walked in about 20 rows into the 22 minute 5K corral. I was in good company knowing those guys around me. We then heard an announcement for a 10 minute delay. That turned into 15 minutes. Gun goes off and it took me 15 seconds to reach the start line and I start my watch. There was two 90 degree left hand turns right away. It was crowded. My first mile was 6:28. 

I slowed in the 2^nd mile to a 6:54 and knew it. The lone rise on the course, a bump, came after mile 2. I rallied back down to 6:46 through 3 miles and then to 6:15 pace for the last .13. I finished 451^st with a chip time of 21:10. My goal was a sub 21 so I was close. 

This was a fast and flat course with a lot of competition today. I headed out for a 2.8 mile cool down with Mike McCormick, Ernst Linder and Dan Verrington out along the Charles River. Thanks to Scott Mindel for getting 23 CMS guys to the race and setting up the team tent. CMS men and team results below. Also congrats to Arthur Besse posted an all time PR at gage 50!

Results: https://my.raceresult.com/233423/

Super Sunday 5K February 12, 2023 Cambridge, MA

USATF New England 5K Championships

Plc     Name     Club     Group     Group              Chip Pace         Chip Gun

7. JOSH COAKLEY  Central Mass Striders   M19-29 7th Overall 4:43/mile 14:42 14:42

21. DAN VASSALLO Central Mass Striders   M30-39 3rd 4:48/mile 14:53 14:56            3^rd 30+

30. KEITH MCATEER  Central Mass Striders   M19-29 7th 4:51/mile 15:05 15:07

32. PAUL GENNARO  Central Mass Striders   M19-29 10th 4:54/mile 15:13 15:14

56. SCOTT MINDEL  Central Mass Striders   M30-39 23rd 5:02/mile 15:40 15:40

70. DANIEL RABOIN  Central Mass Striders   M30-39 27th 5:07/mile 15:53 15:56

75. COLE CROSBY  Central Mass Striders   M30-39 31st 5:08/mile 15:58 16:00

98. GREGORY PUTNAM  Central Mass Striders M50-59 AG Champ 5:16/mile 16:19 16:25 1^st 50+

106. ARTHUR BESSE  Central Mass Striders   M50-59 2nd 5:18/mile 16:30 16:31         2^nd 50+

107. SCOTT LESLIE  Central Mass Striders   M40-49 12th 5:19/mile 16:30 16:32

117. IAIN RIDGWAY  Central Mass Striders   M40-49 16th 5:21/mile 16:39 16:41

166. SCOTT GRANDFIELD  Central Mass Striders   M50-59 3rd 5:37/mile 17:23 17:29  3^rd 50+

174. JOE SHAIRS  Central Mass Striders   M50-59 4th 5:38/mile 17:27 17:32

199. ROBERT JACKMAN  Central Mass Striders   M40-49 37th 5:44/mile 17:42 17:52

270. DANIEL VERRINGTON  Central Mass Striders   M60-69 3rd  6:00/mile 18:34 18:42 3^rd 60+

284. EDDY FLYNN  Central Mass Striders   M40-49 53rd  6:05/mile 18:35 18:55

451. JAMES PAWLICKI  Central Mass Striders   M40-49 84th 6:53/mile 21:10 21:25

455. PHILIP SAVOY  Central Mass Striders   M60-69 15th  6:55/mile 21:20 21:32

473. MIKE MCCORMICK  Central Mass Striders   M60-69 18th 7:00/mile 21:39 21:47

506. ERNST LINDER  Central Mass Striders   M60-69 22nd 7:14/mile 22:22 22:30

584. FRANK RUGGIERO  Central Mass Striders   M60-69 28th  7:40/mile 23:24 23:50

592. ANDY SIERACKI  Central Mass Striders   M50-59 50th  7:42/mile 23:39 23:59

962. LARRY MORRIS  Central Mass Striders   M70+ 14th  10:46/mile 32:50 33:28

CMS Team Position: 

Open 4th

Masters 3rd

Seniors 1st

Veterans 2nd

BIGGSteps 5K USATF New England 5K Championship Grand Prix Needham, MA

New 5K within the USATF Grand Prix Series here in Needham. I warmed up on the course with Terry McNatt and CMS teammate Sam Wood. It was flatter than what the course profile looked like with a dip down to 2 miles and a climb out of that. There was a light drizzle for the 10:30 start time. I settled in 10 rows deep next to Shawn Conway. I eased out, took me 8 seconds to cross the timing mat and made sure I did not trip or fall on another competitor. 

The first mile was flat, taken out around 6:30 next to Matt Adams from Beverly (Wicked). I had time to give a fist bump to Dirk Walther from SRR who was watching on the side of the road. He just missed his marathon PR at age 40 in Chicago by less than 5 seconds last month. The 2^nd mile dipped down a bit showing another mid-6 paced mile split. The only climb I recall was after mile two and then it flattened out. Paul Hammond was heard coming on me so I pushed in the last quarter mile to get some room from him and Matt. Last climb came after 3 miles up to the finish in front of the Needham High School where I rolled into a chip time of 21:01, 6:45 mile pace! Paul and Matt finished ahead in the results. Results

Garmin Splits: 626, 638, 701, 623 (.15)

Lone Gull 10K USATF New England Grand Prix 10k Championship

September 25, 2022 – It was a perfect weather day for this coastal 10K road race in Gloucester with sun and low 60’s. This race has hosted the New England 10K Championship for at least the last decade. I have not raced it since 2018. The start and finish are at Good Harbor Beach, separated by a quarter of a mile. I started next to Thom McMahon and Mark Reeder. It took us 12 seconds to get over the start line as we about a dozen rows deep. 

Around 4.5 miles

I got in behind John Barbour up and over the first hill. The crowd was thick as we stayed on the far right allowing oncoming car traffic going South. John led Gary Daniels (CMS’r in the past) and I through a mile in 6:44. 2^nd mile was covered in 6:47 and had a CMS teammate a few seconds away in Gwen Ridgway. She would be a beacon for the rest of the course that I could not catch. 

Next to Mark Reeder beyond 4 miles
Photo by Rodney Hemmingway

The next mile had a climb to the high point of 59ft above sea level, offering my slowest mile in 7:02. Mark Redder rolled up on me before 4 miles which passed in 6:51. My legs were wired but managed to keep the pace with Mark. A 6:57 mile at 5 miles had Deb Downs from SRR pushing any comfort away. I was ready for one last push once I reached the beach parking lot and managed to pass Mark but not Deb. The last mile split was 6:51. I finished with a chip time of 42:52 (6:54/mi), gun time 43:04.

With Deb Downs and Mark Reeder

Into the finish line

Photo credits to Shannon Cram, Rodney Hemingway and Granite State Race Services.

Lone Gull 10K USATF New England Grand Prix 10k Championship Race Results 2022

A look back at the recent past, Lone Gull 10K times since 2015 (hand time).

2018       37:44

2016       36:06

2015       35:49

Primary Bank Super Sunday 4 Miler, USATF New England Grand Prix #1

Primary Bank Super Sunday 4 Miler - Bedford, NH

USATF Road Race Grand Prix Race # 1

Overall Place 313^th

17^th 45-49 age group

27:56.3 official time

Joe Shairs took the wheel, leaving two inches of snow and falling from the North Shore and we arrived at the Bedford New Hampshire High School lot within an hour. We drove past a few spin outs on Rt 93 so we were not sure what to expect for road conditions in Bedford. I was not looking forward to running on snow. We were pleasantly surprised as it was not snowing in Bedford. I ran a few miles for a warm up and got to the start line packing in next to Brett Rickenbach around the 7 minute mile crowd. Temps were in the mid 20’s so I was dressed in tights, thicker long sleeve, hat and gloves. I wore the New Balance Rebel and traction was not an issue as I was on pavement all the way. The town of Bedford did a good job there. 

I was 6:36 at the mile behind Brett and CMS teammate Paul Bazanchuk. I would lose ground to them in mile 2 with a 6:51 split and then really fell back with a 7:02 and 7:17 mile. My right calf was giving me the business the whole race and mailed it in over the last half of the race. Still, I was glad to get into my first race of the year and see so many familiar faces and teams again. This being the first USATF New England Grand Prix race of 2022, the competition was deep. The CMS men would finish as follows as a teams placed well in four age groups.

Open team 4^th out of 18 teams

Masters (40+) team 2^nd out of 13 teams

Seniors (50+) 1^st out of 10 teams

Veterans (60+) 4^th out of 8 teams

USATF New England Cross Country Championships

It was good to be back at Franklin Park for the New England Cross Country Championships. The race was held at Mine Falls last year as a 5K during the pandemic while USATF New England flirted with in person racing. The year before, I had very little training off meniscus surgery in the summer of 2019 and dropped out before two miles into the 8K. 

My goal today was to get through 5K quicker than the 5K National XC effort weeks earlier (under 22:30) and keep the pace up for the full 8K. I found myself running with John Barbour early on in this race. We have competed against each other going back into the 1990's. John actually made a friendly comment after the mile marker, running next to me. It must be a good day if I am running in John's company. I would be lying if I said I was not feeling a bit nostalgic running with John who has a tremendous racing background. He is one of the nicest runners out there. The type that is complimenting you and asking how you are doing before you can shake his hand after he won a race. 

John put some earth between us in the wilderness loop. However, I caught up with Brian Bealieau. We went through the 5K mark where I was 40 seconds quicker than at Nationals. I noted and mentioned to Brian that he appeared to be 40 seconds slower than then. He whipped me that day by almost a minute. I was able to get a few strides on Brian over the next mile and a half and hold him off at the end by seven seconds. I would finish with a time of 34:58. John would finish one place ahead in 34:43. Meanwhile, my teammates from CMS, the 50+ team, would duplicate their win at Nationals with a win at New Englands. Scott Leslie (40) would finish 7th overall, cracking the top ten as I told him he would under the CMS tent prior to the race. 

I ran a cool down with Brian B. and Matt Lyons. We cheered on the open race where CMS had Scott Mindel (racing team manager) and Keith McAteer running 32:57 and 33:58 respectively. I broke down the CMS tent, took a few photos of the seniors and hit the road with Todd Callaghan. Photo credits below to Dave Dunham who made sure I kept motivated during my race.

splits: 6:43, 6:57, 6:57, 7:03, 7:01

Masters Results

All other results

Frank Nealon Boston Tune-Up 15K

Hit the road for an easy one hour drive to Upton, MA for the 4th of the USATF New England Road Race Grand Prix races - Frank Nealon Boston Tune-Up 15K. Since the series got underway in August, a 5 mile, 10 mile, and 10K have been hosted in short order before the end of September. I failed to make a presence at any. This race was a chance to do a CMS team race on the roads. This is also, potentially may be the last race of the shortened Grand Prix, Covid-19 recovery year of 2021. A recent runner survey seems to have some interest with a 5K road championship to be held in November. That may align well for me as I have run more 5K's this year than I have in the last decade. 

Around mile 9

Photo by Barbara McManus

I ran this race about 3 years ago so was well versed in the rolling nature and quiet roads. I checked in with my CMS teammates, handing out fist bumps before the national anthem. I was anxious. My longest race all year was a 10K in and around seven and a half minute pace. I set off at the start with no serious expectations other than running comfortably hard. And that I did. Most miles were under 8 minute pace and reached the finish line with an overall pace of 7:53. Chip Time was 1:13:27. That placed me 27th out of 37 in the 40-49 age group and or 128th out of 216 runners. Splits below. CMS Open and Masters Men's Teams were 4th and 2nd.

Full Individual 15K Results

742, 749, 803, 749, 759, 749, 805, 752, 731, 704 pace for the last 0.4 miles

Following the race, I got a chance to scout out a 1989 San Marino Yello Chrysler Conquest TSI for sale. It was an automatic and the owner owns four, all automatics. It was not registered so could only test drive it around the Storage Facility. It needs some work and would be a fun project. If anyone knows of a Conquest TSI or Mitsubishi Starion ESI for sale, please let me know. 

Baystate Marathon - Lowell, MA

It is Saturday, 24 hours before the marathon, October 20. I had two roadtrips for the day in the Jetta Turbo Diesel: one to Dayton, ME and the other to Brookline, NH to watch the Ghost Train ultra event. I was on my feet for three hours before Krissy and I left just before dark at the end of the day. On the way home we wound up at Amici Trattoria in Chelmsford (where my Jetta came froma year ago) for dinner where I had Eggplant Parmesan. I was in bed by 11PM after sorting out the running gear but not packing 100%.

The Sunday alarm came quick. It was time for the Baystate Marathon: last race of the USATF New England Road Grand Prix Series for 2018. The weather forecast looked good, overcast and temps in the 40’s although a hint of rain was forecasted. I showered, band-aided up, and dressed ready to race with a warm layer on top of that would be good to change into after the race. I had a light breakfast: cup of coffee, a clif bar, some water, and a couple of Endurolyte capsules. 

Interms of hydration, I drank a 16oz water with a few NUUN tabs overnight. Krissy, Liz, and I left Lynn around 6:00AM. I listened to Envy on the ride up to Lowell. We got into the garage three levels up, parked, and broke for the Porta-Johns.

I went back up to the car and grabbed two zip-lock bags to hand Joe Shairs who was waiting inside the warm Tsongas Center lobby. Each contained the following: HotShot, Pickle Juice, a Honey Stinger Packet, 3 Endurolyte capsules and 3 Salt-Stick Capsules. You would have thought I was fueling up for an Ultra. I was fueling to stave off muscle cramps. We did not plan on a specific spot to meet on the course but knew he would be beyond the Tyngsboro Bridge both times that I would pass him.

After getting coaching advice from Joe Shairs, Dave Dunham,Terry McNatt, and David Lapierre, I went out for a short mile warm up and find the Porta-John again on the far side of the garage. It was nice to warm up and listen for the booming voice of EJ who was fresh off the Chicago Marathon. I ran back to the car and shed the warm layer drank a Red Bull, Pickle Juice, and Hotshot. I ran to the start running another ¾ of a mile to keep warm. I lined up next to Dave Lapierre, about 12 rows back from the line, with whom I planned on running with for as long as possible.

We headed out at a pace that felt right. I did not look at the watch at any mile markers. My GPS miles were going off just before those on the course. It was going to be a long day. I was soaking it all in. I would see my dad walking toward the Rourke Bridge. I yelled to him as I ran by.

It seemed that Dave and I were comfortable, clicking off sub seven minute miles early on, a bit quick, but we would be fine as we settled into the sevens at mile four onward. After 8 miles, Dave warned me that he needed to make a pit stop and catch up. He did several minutes later. We were approaching mile 10, Greater Lowell Vocational. This part of the course is loaded with shade.

Mile splits through 10 miles:

6:54, 6:58, 6:59, 7:03, 7:12, 7:22, 7:12, 7:12, 7:09, 7:17

As we approached the crossing of the Rourke Bridge, spectators got louder. The half way point was on the other side. I heard several yell my name. I did not see my dad over there where he was supposed to be camped out in his chair. We headed back to Chelmsford and Dave moved up with his pace and put some room in between us. I was not ready to increase the pace yet. I kept my pace of ~ 7:10 mile pace until mile 16, about halfway to the Tyngboro Bridge and started to see some 7:20’s. 

My legs were getting heavy and the head wind would feel stronger. I could not manage to get on any heels or behind anyone. I was losing confidence. I turned my ankle on a small hole in the road. That woke me right up and some negative thoughts started to creep into my head. I was waiting for a muscle cramp in my left calf. It started to get tight half way through the race but had me concerned.

The wind approaching the Tyngsboro Bridge was the strongest of the day. I was really in a tough spot mentally. I lost my company miles before and I started to struggle. The 3:10 marathon pace group passed me at the end of the bridge. It was a bigcrew, 20+ that I wished I had the legs to stay with them.

The other side of the bridge offered relief with a tail wind back to Lowell. But my my left calf started to feel like it was in a vice. I saw Joe and got a bag of goods. He was giving me updates on the CMS guys. They were doing great. It lifted my spirits.

Minutes later, running along, I negotiated my gloves off and fought to open the zip-lock bag, fought to grab, open the pickle juice, swallow, open the hotshot, swallow, then the Honey Stinger gel and capsules through the waterstop. Try doing this while running 7 minute miles.

It was around this time that Jimmy Quadros jumped in and talked me up a bit and supporting others around him and I. His efforts were decent but I was felt like I was slowing down. He flew away 2 miles later. Joe would soon zip by and I got another survival zip-lock and I repeated the ingestion of the contents minus the Salt-Stick capsules and Honey Stinger which I gave back to Joe. I was taking either water or Gatorade pretty much from every stop along the course on the day so far.

Miles 11 through 20 splits:

7:08, 7:13, 7:14, 7:13, 7:10, 7:21, 7:22, 7:33, 7:15, 7:32

I saw a 7:58 on my watch at mile 21 and thought the world was crashing. That was the first split I saw all day and felt the previous three miles were similarly slow (turns out I was wrong). I was doing the countdown of miles and wondering when my left calf was going to pop or cramp. The Rourke Bridge went by and now within 5K, felt that I was going to be OK to the finish. I would see teammate Paul Young ahead, the only runner I would recognize after losing Dave at 14 miles, coming back.

I started to feel confident to open the stride in the last mile, risking a cramp but it did not come. I caught Paul on the last of the turns heading to the Tsongas Center. It felt so good to catch up to him. We both pushed it in the last 200 meters. He finished a stride ahead of me at the line.

Miles 21 to the finish

7:58, 7:40, 7:36, 7:49, 7:30, 7:18, 6:53 pace for the last .2 miles.

It was so nice to finish the Baystate Marathon. I could finally smile and not worry about pain or the onset of muscles cramping up while running. I got a medal around my neck and mylar wrap to stay warm. I regrouped with Dave Lapierre and Paul Young to share stories of survival. D-La ran a 3:07 and looked pretty good after.  I had a water and an ice cold banana. I started to get cold. I shuffled off to the car and turned the heat on getting out of the marathon clothes while laughing at the line of traffic thinking they were leaving the garage.

They were there for 55 minutes and did not move an inch. I went through my phone and started to study my mile splits and try to see any results.

I headed down to the finish as Krissy was less than 5K away in her marathon. I found her coming in for her last 1/2 mile. I tried to run along side with my phone and take some pictures. It washilarious. I barely got some finish line photos as I could not keep up. She would run 5:20 or so for her 2nd Baystate finish. 

I would have an official time of 3:12:30.7 for 199^th place. I was 47^thin my 40-49 age group. Not too bad, wanted to get under 3:10 for the goal.

Place Div/Tot  Div        Name     No.   City State Age

199  47/228 MM4049  JAMES PAWLICKI 1454 LynnMA  44

  

3mile   10k  .5mile   Halfway 16.3mil   30k     23mile    Net Time  Pace Gun Time Qualifier

20:42 44:14 1:00:49 1:33:53 1:57:33 2:14:41 2:48:23 3:12:30.7 7:21 3:12:39.8 BQ

In closing, my time was pretty close to the calculator prediction from Runners World. I am glad that I did not have to deal with any muscle cramps. It was on my mind for the final ten miles of the race. I did finish the race with no salt deposits on my face so maybe I was hydrating properly?  

2018 Baystate Marathon Results

New Bedford Half Marathon

The New Bedford Half Marathon kicked off the first road race in the USATF New England Grand Prix. CMS teammates Nakri Dao, Joe Shairs, and Dennis Floyd waited what seemed forever to gain entry into the Elm Street Garage. I have never seen such a delay getting in. Maybe it was the automated ticket generation which is supposed to “lean out” the process? Anyhow, I got my race number and shirt with no issues. I have to thank the registration crew and New Bedford race management team that allowed me to transfer two CMS numbers to other CMS runners. Our team had four runners registered weeks ago that were unable to attend. I had two entries go unused.

I warmed up with Dennis and Nakri with a little out and back. The wind was in our face moving away from the start and at our backs heading back. Noted. After a quick change into the racing flats and shedding a layer, I was on the starting line with 8 minutes to spare. I started about 10 rows back.

The race got going and I started my watch as I crossed the start line. It was crowded but thinned out to single file after two miles. I kept an awareness of who I was race around and who was ahead within striking distance. My goal at this race is to get to 3.5 miles without too much effort (no surges that will cost me later). Once at 3.5 miles, I picked up the speed a bit running with both Martin Tighe and Arthur Besse for periods through 7 miles.

Dave Dunham was in the mix and I was excited to be running with him. That was short lived as he and Arthur smartly surged to a group ahead into 8 miles. I held back. Miles 7 though the start of 12 are flat which helps but the ensuing and expected head wind was heavy into mile 10. My pace per mile reflected this as I was dipping into the 6:30’s instead of the low sixes previously. My legs were heavy but charged the hill at mile 12 with steady authority trying to shake two ladies. On the other side of the hill, I lost the battle to one but stayed clear of anyone one else charging from behind.

After 12 miles
Photo by Rodney Hemingway

Another one by Rodney Hemingway

I finished in 199th place with a net time of 1:22:12 (6:17 pace per mile) or 1:22:18 (gun time). I was 28th out of 290 in my 40-49 age group. I had six CMS teammates in front of me, it would have been more if not for injuries to a few of them. The CMS teams did great with the open getting 2nd, masters 3rd , and seniors taking the team win.

2018 New Bedford Half Marathon Results

My 5:55 mile split from 6 to 7 was my quickest of the day. I was with Dave Dunham and Arthur Besse. Mile 10 to 11 my slowest with a 6:36.

Ribfest 5 mile

Steps before the finish line
Courtesy of Millennium Running

I headed up to the 3^rd USATF New England Grand Prix race in Merrimack, NH (Ribfest 5 miler) with Nakri and Krissy. It was cloudy but warm and humid. I met up with new CMS racing team member Ben Fazio and DJ Raboin to get some team gear to them. That was followed by a half mile bus ride from the parking lot to the race. The layout was easy to navigate so getting the race number and shirt was easy. I warmed up with Nakri and Kevin Gorman covering the 1^st and last miles. I ran a mid-27 minute race back in 2014, thus familiar with the course.

I got to the starting line and settled in next to teammates about five rows deep. Getting a clean start with a few quick turns in the 1^st 300m was the goal. I did hear someone go down right behind me at the first right turn up the hill. My first two miles were decent, around 5:45 pace and I was in CMS master company with Josh Perks and Arthur Besse. Kevin Gorman and Jason Dunklee were about 20 seconds ahead on the lollipop loop. I came out of that loop into 3 miles very flat and that set the tone for my last two miles milking 6 minute pace from there into the finish. I got a net time of 29:54.5, 96^th place, and 14^th in the 40-49 age group.

2017 Ribfest 5 mile race results 

KrissyK Ribfest 5 mile photos

Passing mile 4 at the Ribfest 5 mile
Photo by KrissyK

Finish line video, thanks to the Millennium Running crew who put on a 1st class event. Wish I stayed around for the post race festivities.

Amherst 10 mile

The Amherst 10 mile road race kicked off the 2017 USATF New England Road Race Grand Prix on Sunday. I ran my first Amherst 10 mile road race 20 years ago in 1997 (9^th place for 56:35). It was not a championship race that year (it was a year later). My coach, Tom Derderian, who designed the course back in 1975, was getting me ready for a slew of races in ’97 which included the Grand Prix Road Race Series. 

Nakri Dao, Joe Armstrong, Greg Putnam and I arrived in Amherst in just under 2 hours. The weather was fair for February – clear pavement, mostly cloudy, average temperature of 38 degrees and a steady WNW wind of over 15mph. I ran two light warm up sessions before the start after settling into my racing flats and lined up about six rows back from the front of the start.

My goal was to break 60 minutes. However, each mile that I passed race showed that an average of 6 minute miles were out of the question. The early hills put me behind the 8-ball and a disappointing 5 mile split of just under 32 minutes. The good news is that some downhill stretches were to follow. The legs responded a bit with low 6 minute miles until the last two miles where I was in the hurt locker physically and mentally. Friend, Mike Paulin tried encourage me to go with him in the last mile (up the hill and into the wind) but I was cooked. I finished in just under 63 minutes. Glad my team did not need that effort to score. Fortunately, CMS had plenty of depth to take the masters team win (open placed 2^nd and 50+ won).

Place 137

Gun Time 1:02:56.9

Net Elapsed 1:02:55.0

6:17 pace per mile

23^rd - 40-49 age category

So that is where I am for a 10 mile effort, about 2 minutes slower than the NH 10 mile race last summer (just under 61 minutes) and over 3 minutes slower than the Amherst 10 mile two years ago. I will keep the mileage up around 60 mile per week with a day per week of interval based training.

Can you tell where the hills were?

Lone Gull 10K

The USATF New England Road Race Grand Prix continued with the 6^th of 7 races this year with the 10^th Annual Lone Gull 10K in Gloucester. I warmed up with Joe Shairs, Gregory Putnam, Tim Van Orden and Martin Tighe. The conditions were perfect. Soon enough, I got into the starting area, six rows back. A good clean start rolled out. This is one of the best courses I see all year in terms of the scenery with the ocean within view for 75 percent of the course. I settled into the race in the opening mile seeing a 5:43 and moved up a few spots to rock with some Whirlaway guys: Scott Anderson, Mike Cooney, and Charlie Bemis. I heard 11:30 for mile two and was focusing on catching up with Dave Dunham about five seconds up. This led to my fastest mile of the day to mile three (5:36). 

I caught Dave around there but my momentum did not last too long. I felt flat in the stretch up St Louis Ave and Farrington Ave where Dave and I started to get some verbal support from Matt Curran who was on the bike. I bounced back a bit on Atlantic Rd to keep pace and connect again with Dave in the final mile. I pushed up the hill at mile six and came down to the finishing  stretch. I held Dave off but Charlie Bemis zipped by as I got over the finish line with a gun time of 36:07 (chip time of 36:02, 102^nd place overall) – a little slower than my 35:45 from last year. 2016 Lone Gull 10K results. The Central Mass Striders masters team placed 2nd to BAA. Next few races coming up: USATF Masters National 5K Championship in Syracuse and BAA Half Marathon.  Mile splits below. 

5:43

5:45

5:36

5:48

5:46

5:53

5:46 for the last .3

Seasons 20K road race

I was rolling along with Dave Dunham early in the race. I did not feel sharp but planned on rolling hard down the hills and press in the middle of the race. The hills continued with the humid air and cloud cover. We were racing the Seasons 20K, race number five of the New England Grand Prix, touring the back roads of Acton. I couldn’t believe the splits consistent in sixes, slower than what I wanted. I said to Dave “it is what it is.” He was quiet but steady company. We went back and forth through the hills until I was gassed out shortly after the wind and rain that passed through after 7 miles? It felt good, temps dropped a few degrees. Runners ahead including Dave and several Whirlaway guys ran past Shaker Lane (after 10 miles?) which was coned. I followed the runners for a few seconds trusting them for just that long before telling/asking Matt Germain “isn’t the course back over there?” He agreed and we yelled ahead for the guys to come on back to the course. Maybe 15 seconds were lost for me but far more for the guys ahead to had to come back to the course. I kept with Matt and Dan Chruniak for as long as I could back out on Rt 2A but relented in the final mile. I crossed the line in 1:18:21 (1:18:18 chip time) good for 43^rd but should have been maybe 15 to 20 spots behind that if the guys did not run off course.  My teammates of Todd Callaghan, Ed Sheldon, and Dave Dunham lost a minute to two minutes out there with the course mix up. Oh well. Our masters team came in 2^nd place in a good battle with Whirlaway. While reflecting, my time was almost five minutes slower than last year, 1:18:18 vs 1:13:23. Not sure what to make of that while my effort on Sunday was “race pace.” Full race results

Charlie Bemis leading the charge after the rain fell. I am way back in our pack starting to fade before Shaker Lane.
Photo by Paul Hammond

Coming into the finish area with Joe Navas chasing. He was impacted by the Shaker Lane missed turn three miles earlier.
Photo by Paul Hammond

New Hampshire 10 miler

Joe Shairs drove the North Shore bus of Gregory Putnam, Todd Callaghan, and I from Peabody to Auburn NH in just under 50 minutes. I have never been to Auburn and frankly never heard of Lake Massabesic or Massabesic Lake. The area was hosting the USATF New England 10 mile road race championship – race number 4 of 7 in 2016. All I knew about the race was that it had some hills as CMS teammates Ed Sheldon, Dave Dunham checked out the course recently. Scott Mindel agreed after racing his 54:40 winning time there a year ago. The 10 mile race was a perimeter loop around the lake. I got my number and then headed over to the timing van to confirm and validate some team stuff. I got set up in the racing gear and did a warm up on the bike path which was nice to see.

The race lined up and I started next to Joe about three rows from the line. The sun was out and temps were in the 70’s and waiting to pop into the 80’s. The race bolted out and I settled in behind some ladies. We got strict instruction from race director John Mortimer to stay to the right of the yellow lines on the street at all times. That was really restrictive in the first few miles of the race. With a course of all right hand turns, it did not matter after 10 minutes of racing.

Joe Shairs, Todd Callaghan, and Josh Perks were about 10 seconds ahead after two miles. I was jealous but respected the pace and distance for which we were up against. I did not want to risk a heavy surge to connect with them. The mile splits were just under or just over six minutes per mile which was in order of my abilities for 10 miles. My goal was to compete well and finish under one hour (wanted to run 58:59). I could not help but be reminded that the course felt like I was running around Lake Winnipesaukee as it related to a lake and the hills.

I got tired of seeing the Aubrun hills as I got to the half way point on the course which was reached in 30:28 (thought my watch had me around 30:19). SRR training partner Kieran Condon passed me right around then and I gave him advice shortly after to continue to fly down any hills he saw for the rest of the course. I am glad the course had the in and out of Hunting Way (even the dreaded pace killer 180 around the cones) so that I could see who I was chasing and who was chasing me. I noted Dan Verrington and Dave Dunham were chasing me. The Perks, Callaghan, Shairs trio was broken up a bit with competitors in between about 20 seconds ahead. Strangely, I did not see any other master runners among them so with me as the 5^th scoring runner for the team at the moment, it looked pretty good for CMS.

I was feeling listless into mile 6 but the down hills were helping me. I put a good effort on all that rolled down using it to my benefit and gave me some back and forth with the guys around me like Kieran. I caught up to Joe after 7 miles along Rt. 28. It was nice to finally run with a teammate. A few minutes later, we came upon a hill that looked to be the longest of the course. Joe mumbled a few f-bombs and admitted to be backing off. Dan Verrington flew by on the hill looking very good. He would soon finish as the top Senior (50+) runner of the day. He put a few seconds on me to the top as we reached mile 9. The course would drop right down to set us both up for a few right hand turns into the finish where I scooted ahead of Dan to the finish.

My time was 1:00:53 (gun time) or 1:00:49.4 chip time, placed me 68^th overall. The 5 mile splits were: 30:28 and 30:22 – a negative split. Dan was 4 seconds back and Joe was 27 seconds back. Josh and Todd crossed the line in 1:00:11 & 1:00:18. Gregory Putnam ran 56:59 to score as our top master for the team and top master of the race. The masters team picked up the win while the Seniors team placed 2^nd and open team 3^rd.

The team headed out for an easy cool down on the trails nearby along the lake about 15 minutes later. My right calf cramped on two occasions. The post race venue under the pines trees was cool. I had ice cream and muscle milk which the team appreciated. Looking back on the race, I am glad the race had more shade than I expected. The next USATF races next month for the team and I are the Seasons 20K in Acton and the Lone Gull 10K in Gloucester. 

Bobby Doyle 5 mile road race - Narragansett, RI

Gregory Putman drove Joe Shairs and I to Narragansett, RI for the USATF New England 5 mile road race Championships. The 9^th Annual Bobby Doyle race was race number three for the 2016 road race Grand Prix Series. The series has waited since the New Bedford Half Marathon in March. I picked up my new team jacket from Steve and went out for a warm up which was not really needed with the temps and humidity rising. I got in about 10 minutes before lining up at the start, five rows back next to Joe. The race bolted out of the school driveway and took a right down a slight hill before climbing up a bit. I settled in with a 5:29 1^st mile. I got behind Joe after 2 miles which my pace slowed down to a 5:43 mile (pretty normal for me). 

The 3^rd mile out on the water pinged a 5:41 mile (hey not too bad) and I got a step in front of Joe. The 5K split was 18 minutes. My personal temperature gauge was maxing out. I wilted shortly thereafter and it got ugly with the next mile coming in a 6:12. There was a hill in there that I would not typically call a hill with the mountain races that I witness. But this hill felt like a mountain and it was not too bad. Runners past by and I all I could do was keep my head down and just shuffle along. The last mile was no faster as I saw some carnage with a few folks stopping or dropping out. I managed to find some energy to get close to Dan Verrington at the very end to score as our 5^th master runner of the day. The 29:47 chip time is a good minute plus slower than my time last year. It is what it is. On the good news front, the open team placed 2^nd while the Masters and Senior teams took first place. A flurry of Grand Prix races are coming up: 10 mile, 20K, 10K.

New Bedford Half Marathon

- Race # 2 for the USATF New England Road Race Grand Prix - 

Gregory Putnam drove Krissy, Joe, and I down to New Bedford for the Half Marathon. It was Greg’s first crack at the distance since 1999 in Melrose at the Law Enforcement Half Marathon. We hit up registration, got our numbers, caught up with CMS teammates and competitors. That was followed by a 22 minute warm up. It was cool and breezy. Ready for the race with the flats and racing gear, I filtered into the start corral further back than usual camping out a good 14 rows back. Gun off, I am off once I can move and crossed the start about 8 seconds later.  My goal was to run under 6:00 pace for a 4^th consecutive year of a 1:17 and change here at New Bedford.

Mile 1 was just under 6:00 but the hills that would follow put me a touch slower than that. I rolled with Arthur Besse after 3 miles. After mile 4 is my wheel-house area but today was not the day for that or any risks. I played nice and even keeled through the 10K (36:38). I could not resist not tossing in a surge so I threw in a few after six miles but it was short lived. Dave Dunham and Mike Paulin pulled up with a healthy pack of wolves and I tagged along after mile 7.

The wind was all over the place while single file was the rule.  I struggled a bit but hung in with Dave getting ahead after taking on a Carb-Boom and two Endurolyte caps in the next few miles. The wind broke a bit for the last 2.5 miles which was helpful. My legs were tired but surprisingly just a few guys went by from there to the finish line. I finished in 135^th place with a gun time of 1:19:21, chip time was 1:19:13 (6:03 pace per mile). I was lucky to be the 4^th scorer on the masters team. The CMS teams did well: open was 2^nd, masters 2^nd, and Seniors were 5^th.

My GPS splits are off as they were beeping after the course mile markers. 

Lone Gull 10K

The Lone Gull 10K was the last of the USATF New England Grand Prix road race series (7th) for which I have run all so far in 2015. I ran a warm up with Dan Vassallo, Joe Shairs, and Martin Tighe beyond the first and last miles of the course. It was cloudy, humid, with temps in the low 70's. I started on the far right a step in front of Dan Verrington and Dave Dunham. I was next to Nick Taormina and Arthur for the mile. Tim Van Orden was a stride ahead looking cool, calm, and collective. The next few miles rolled through Eastern Point next to Arthur. I started to feel the pace and lost touch on the next mile and back out to the water. My struggle continued along the water with a bit of head wind. Kevin Alliette was helping Michael Cooney along (teammates on Whirlaway) with words of encouragement to finish strong with 800m to go. That got me fired up and I encouraged them to give it one last push up the hill before a nice downhill into a flat finish. Michael smoked me but in pursuit, I managed to catch Katie Misuraca (BAA, Gloucester), women's winner just before the finish. My guntime of 35:50 (5:46) gave me a placing of 77th place. Our CMS masters team who was trailing BAA by one point in the series, lost to them for the 2nd time in three weeks for a respectable 2nd place for the day and 2015 series.

Garmin history and random thoughts
5:28 feeling good, racing with teammates
5:42 a little hill, saw and yelled for Bob Gillis (Team Gloucester but spectating)
5:41 into Eastern Point, sun pops out when this is the only shade for the course
5:57 Wicked Good Guy, Mike Paulin blows by and I lose touch with Arthur
5:50 OK, suck it up Jimmy
6:01 unraveling but team Whirlaway lifted my misery with 400m to go

I sucked down no less than three freeze pops after the finish line. I caught up with the mates and the competition. It was awesome to have Martin and Tivo back racing. After an asessment with John Gillis that I was blowing off a cool down, I ran a 3.5 mile cool down along the Long Beach boardwalk with him. I got back to the race awards and confirmed the team scoring. The CMS open team was 4th, masters and seniors 2nd. I now set my racing attention to some cross country racing with no marathon distractions.

Seasons 20K

This morning was race #6 of the USATF New England Grand Prix Road Race series. The Nagog Seasons 20K in Acton was a new race to the Grand Prix this year and was the 3rd annual. Joe Shairs and I arrived rather early by accident, under estimating how close Acton was to Peabody. We decided to drive the course leveraging two cell phones: one with the left right text directions (not easy without distance marked down) of the course, and the other: GPS. We read Dave Dunham’s course preview over a week ago but seeing the course first hand proved valuable. It was a roller coaster of a course. We got back to the race parking lot and still had almost 80 minutes to the 9:00 start time which would work to our advantage. We picked up our numbers, greeted some CMS men and got back to Joe’s car only to find it locked with the keys and our racing gear inside. What to do? No problem. Just call the wife, Cyndi, and she’ll bring the extra set of keys. Would she get to us in time before the race. Yep. She arrived fifteen minutes before the race. We got our racing flats, singlets, and ran the half mile over to the starting line without feeling rushed. 

I broke this race down into four 5K increments. I planned on going out conservatively, with the idea of picking ducks off in the 2nd half of the race. In theory anyway…..a 5:39 mile next to Dan Verrington and Nick Taormina. “It is what it is” I said to Nick and he agreed. The next mile was a touch over six minutes so you know what this course is all about. Now after three miles, the course drops generously into a valley as I recall while previewing the course. Lot’s of shade too. Thankfully. I worked the next few miles, reeling in ducks. No doubt, I had the guys wondering WTF I was doing zipping along so early. I figured to use that stretch to help me catch up to some BAA guys and close the gap between Joe Shairs and I. It worked as I was now in the center of sleepy Acton and just about at 10K with sights on Al Bernier and his group of DJ Raboin (almost a CMS runner two years ago), Kevin ONeil, and Christopher Lawrence. 

It took a few miles of rolling hills but I caught and passed all in that group except Kevin. Al was taking some water carefully when I passed, hoping he would tag along and rip the last few miles as I was running out of gas heading into 10 miles. It seemed everyone was hurting. Except Kevin Gravina, Christopher Lawrence and Ethan Nedeau who hustled past me. I managed to fight Chris off soon after but Kevin and Ethan buried me from there to the finish. The last mile was welcomed but it was a long, hot, and sunny straight away on Rt 2A. I finished in 34th place and a paced time of 1:13:23 (5:55/mile). Al and Joe were right behind me, but there was a sea of the blue and yellow BAA singlets. The CMS masters team finished 2nd to BAA. Tough one considering Todd Callaghan and Gregory Putnam were on the DL. The open team finished 3rd, less than 20 ticks away from 2nd place Whirlaway once the race timing updates JJ's team affiliation. The Seniors team also place 3rd overall.

Seasons 20K race results