USATF New England Cross Country Championships

During the year of the “Crona” racing opportunities have been limited but the USATF New England Cross Country Championships secured Mine Falls in Nashua, NH for November 21. The Central Mass Striders entered a team with a mix of age groups. I was familiar with Mine Falls as I raced a month earlier on said trails. The 5K course would be a fast one in the form of a lolli-pop with a tiny bump or two in the middle mile. Joe Shairs drove us for a quick 45 minute ride. We met up with CMS teammates for our first team gathering since March. We settled our gear in a team designated area on the far side of the field. The women’s race was just wrapping up as we grabbed our team packet with bib numbers from Steve Vaitones. It was a great November weather day with very light wind and plenty of sun giving temps in the 50’s.

All precautions and safety measures were excercised for the event. Waves of 20 runners were sent off at the noon start. 10 seconds in between waves and 20 minutes in between the 4^th and 5^th waves. Masks are mandatory everywhere until you are racing from the start to finish line. I took off in a wide start line of about 18 runners in my 7^th wave of peer performances based on seed time. I entered with a 22:00 5K seed. USATF New England, officials and volunteers did a great job keeping people comfortably spaced and orderly.

I pulled the mask down and onto my wrist after getting up to speed. I found myself in the rear which is as usual for me. I slowly worked my way up in the middle of gents by the 1^st mile showing a time of 6:34. The middle mile slowed down with narrowed trail in the woods making passing a little tricky but doable if calculated right. Also, needed to pay attention to the many roots and tripping hazards in this mile. I moved up a few spots through here putting me a few ticks trailing GBTC’s Jason Pollutro who looked to be the 4th place runner in the wave. Mile 2 went by with a 7:07. Now back on the final straight to the finish but a far mile, I got a good stride getting past Jason and a Greater Lowell runner with a half mile to go. I got to the finish line in 20:32, with a 6:35 effort for the final mile. Overall I placed 68 out of 87 runners, 7^th in the 40-49 age group. Our masters team led by Eric Blake’s 40+ age group leading 15:41 took 1^st place over HFC and GLRR. Our open team placed 2^nd behind Battle Road.  

I was pretty good with the effort. Eased into the pace and felt good to race. GPS stats: 3.03 miles, 6:46 pace per mile, 20:32 time. Splits: 6:36, 7:09, 6:35. I did a 1 mile warmup and then another .3 miles shortly before the start. I wore a light-ish New Balance trail waffle. I ran 1.6 miles for a cool down minutes after the race with CMS teammates.  

Photo credits to Tom D, GSRS and Dave Dunham

Results 

Team Results 

 

68

7

M4049

20:32

James

Pawlicki

M

46

CENTRAL MASS STRIDERS [02-0009]

 

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.

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

Hollis Fast 5K

The Hollis Fast 5K was the next race in the USATF New England Grand Prix in Hollis, NH. This one is quick being that it rolls downhill, gently. The race is on a Thursday night so proper planning is in order. The rule of the day is to leave as early as possible no matter what direction you are coming from. I left work early and met up with Joe Shairs and Greg Putnam in Stoneham. The traffic heading to the race even at 4pm was tough but expected. We got to the even with an hour to spare, pick up our numbers, and run to the start via the finish. We arrived with about 10 minutes before the start. I shook some hands and got on the line. The start bolted out. I got out and passed a few people in the opening 400m and settled in. The pace did not settle but the jostling of runners cleared up. Mile 1 passed by in 5:07 via my watch with Joe just ahead of me. I went by him and kept in contact with Wayne Levy from the BAA. Mile two went by a little slower than mile 1. The race around me started to thin and the legs started to warn me that the course was flattening out. Joe, Patrick Callaghan, Joe OLeary, and Harry Stants flew by in the last 800m. I had no juice to react. A 5:31 last mile said it all. 16:21 official. 16:08 was my time from two years ago, a GP year.  Still a good effort to help out CMS take the masters team win. 

Vermont City Marathon

2:52:19, more to follow
Overall results
Vermont City Marathon photos by KrissyK

In a nut shell, I was looking for a sub 2:50 at VCM. I had some company early with rock star and ex-teammate Jeff Goupil. His friends had a “Fathead” of him on the side of the course which had me cracking up. I kept it light, talking, and lurking behind Joe Shairs and the BAA crew of masters/seniors for the first 10K. I kept my game plan and did not chase. Jeff got anxious and took off ahead. I caught Wayne Levy and ran for a bit through 10 miles. “Brother Narcisi” (Michael) was in the mix and stepped ahead of me at half way (1:24). He looked good and pulled away. I motored up the big hill at 15 and shared some smiles and blew some kisses to Krissy. Only 11 miles to go! A light sprinkle of rain felt good. A few Narragansett masters flew by and then we hit the neighborhood with a million turns. I was getting tired and felt the first calf cramp of the day before 19 miles. My mind filled with horrible thoughts of depleted muscles and was not looking forward to the cramp game over the last seven miles. One can fly over the last four pretty easy on the bike path and I was a complete mess as then both calves were cramping every few minutes. I had to slow down to as slow as 7:00 per mile. Michael Narcisi was coming back in the last two miles. His presence kept me going and motivated to try to close in. It worked and I passed him as we got into Battery Park. He PR’d and I ran a minute faster than my result here in 2013. Net time was 2:52:19 and the gun time was 2:52:23. 46^th place overall and 7^th in the 40-44 year old age group.

2015 Vermont City Marathon Results

In closing, it was a good experience and a great weekend. Several friends ran great races. It was awesome to see Joe Shairs win his age group. We had an interesting winter of training and really focused on some decent long runs in April. I was a scoring member for CMS (open/masters) in the USATF New England Grand Prix standings (3^rd runner for the open team and 2^nd runner for the masters team). Both teams placed 3^rd overall. Krissy and my father were in attendance. She took a ton of photos and I was clear headed enough to hear her yelling each time I ran past her. Lastly, I need to figure out the muscle cramps (calves). I took enough fluids (either water or Gatorade) at almost each available offer, expended four Powergels (first two at 55 minute intervals), and three salt stick tablets (one before the hour, another before 2 hours, and the last in desperation a mile after the 1^st calf cramp). I actually spit out the last one as I was reaching for water. That was hilarious stopping and bending over for it off the ground at 20 miles. I am surprised that I was able to get back up and run. 

My splits below:

Nice summary from VCM after I finished the race

Coming into mile 9 solo. Dan Verrington is lurking behind.
Photo by KrissyK

Smiling after the hill at 15 miles
Photo by KrissyK

Sprint mode into the finish waiting for calves to cramp again
Photo by KrissyK

Crossing the finish line
Photo by KrissyK

Five College Realtors 10 mile road race Amherst

Todd, Joe, Greg, and I rolled into Amherst for race # 1 in the USATF New England Grand Prix 10 mile road race championship. The snow that fell during the night was a non-issue on the drive and as it turned out – for the race course which was the same as last year yet under a new title sponsor name, Five College Realtors. I warmed up with Andy McCarron and Phil Savoy just long enough to get beyond the mile marker and turned back to get into the race gear. The sun was trying to break out of the cloud cover as I lined up in the 2^nd row at the start next to Joe. I took an inventory of the competition and teammates ahead of me in mile one dodging a few pot holes. I settled in to what I figured as a tolerable pace. I wheeled down into mile 2 with a 5:22 mile (my quickest of the day). I was content with my position once getting past the lead women and soon hit the hills where I kept a BAA singlet close. I assumed we were both the 5^th men for our respective masters (40+) teams. A look at the results two hours later would prove my theory. 

I reached the dirt road which is always a concern and has been mud, snow, and ice pack over the years. Everyone was aiming for anything that resembled brown dirt laid down in recent hours by the town in the middle of the road. Footing was loose, as expected at the reservoir and beyond. It was a relief to reach pavement and open up the stride. Mile 6 was my second quickest mile with a 5:23, by hustling down the hill away from Joe OLeary and closing the gap on Brian Rusiecki and Rodney Hemingway. I reached mile 8, the valley, with the big three stage hill coming up. My legs were absolutely fighting me every step up and I slowed. I heard a few spectator acknowledgements of the lead women not too far behind. I used that as motivation to moving forward in an ugly 6:24 mile fighting gravity. I held position into the driveway leading into the finish line and a gun time of 59:26.8 (5:57 per mile average). This was six seconds than last year under less training due to the recent record setting snowfall. I collected some feedback from the CMS mates that already finished. I was the 5^th man for our masters team and we narrowly won by seconds over the BAA. It was that close where a lapse in a race can cost a team position in the game of seconds. The rest of the team did great with the open team 3rd overall and the Seniors placed 4th.

USATF New England XC Championships

I had a blast today. Joe drove Todd and I into Franklin Park. Dave Dunham did the team a solid by setting up a tent so we could crash and keep our stuff together. He had an assortment of CMS singlets over the past 20 years hanging over the front side of it. I was excited to be racing the masters 8K - same course as Mayor's Cup from two weeks ago. My first mile split was identical to then - just under 5:20 and a step away from Todd. He pulled away and ran down several runners over the next few miles. I had to back off a touch up Bear Cage hill but I was trailing good company in Mark Reeder (GLRR) and Wayne Levy (BAA). It was this company that I kept for the rest of the race, only getting past Wayne up Bear Cage in the last mile. I finished 22nd overall, 3rd CMS runner, with a time of 28:17.51. This was 20 seconds slower than two weeks ago. I will chalk that up to marathon legs from Sunday. However, the execution was good and did my best out there. The CMS masters team finished 3rd overall behind the BAA and Greater Springfield. The Seniors team took first place. I am looking forward to racing with these guys at USATF Club XC Nationals in December.  

Masters 8K results

Paul Bazanchuk, Erik Vandendries, Dave Mingori, Joe Shairs, John Gillis, Todd Callaghan, Jim Pawlicki, Greg Putnam, Martin Tighe, Dave Dunham, Dan Verrington

Manchester City Marathon

The marathon bag was packed as Krissy, my father, and I left the wind and rain of the North Shore to cloudy and windy skies in Manchester, NH. It was time for the Manchester City Marathon. I watched the race from the bike last year so had a feel for some of the course. I was not really in marathon ready fitness but had plenty of races including the Nahant 30K under my belt. We parked under the host hotel and picked up my number and race packet early so as to ensure Krissy got a map of the course as she planned on taking photos as various points. CMS got a team photo in 10 minutes before the start of the race and before I knew it, the race started and we were into a head wind 800m in. I connected with Martin Tighe as we both had a plan of 2:50 or so. I mentioned each mile split as we passed a mile so we knew what was going on. We were running a little quicker than expected but we just went with it. About four miles into the race, the lead women came up on us (we had Anthony Crudale from GBTC with us now). 

We all hung together clicking the miles past us, working together, with or without wind in our faces. It was nice and took the burden of the marathon thoughts away. We were in sync without a lot of talk. I still yelled out each mile split to assist the group of what we just accomplished. I was concerned that someone would get anxious and take off. Martin did at mile 15 right into a head wind. It stood me right up and started to feel the pacing catch up as the legs hinted they were no longer going to tolerate 6:20’s. Anthony fell back and Martin and the ladies carried on ahead. I started to have those negative signs that the legs wanted to cramp at any moment and then we came upon the half marathon runners. That kind of helped because I did not feel so isolated and alone.

However, I kept an eye on the ladies and Martin ahead. They put a minute on me. It was nice to see Dave Dunham out there offering support or a gel. I was all set and armed with at least one left for the last 8 miles. I came into the downtown area (mile 19) and to a cheer from Joe OLeary (SRR) who had prescribed most of the intervals that I have been doing over the last few years with a solid SRR group at Tufts University. One of those training partners, Joe Lauer, came by looking particularly fresh. I reluctantly hitched on for pick me up. That worked for about 2 minutes and my legs said no way. We crossed the bridge over the Merrimac River and I saw Morgan Kennedy (CMS) sitting down at an intersection. He was done for the day. I wanted to offer him my gel and last salt tablet but the look on his face and my own misery said not to bother. I waived to him and it was mutual. My battle continued and wouldn’t you know it, we had some hills to encounter and I am feeling like crap. My left lower leg was going numb like I sprained my ankle. I motored on and came to terms that the 2:50 was out of the question and now my effort was to finish and limit the legs from cramping outright. I saw Denise bolt out of a yard, marathon style pit stop, and get in front of the 2^nd place woman who I was tracking down. She took right off and took the win around 2:51. I remember mile marker 22 very well as we had to run downhill and that hurt. Soon I had to jump a curb to reach a bike path and that was risky with my wobbly state. Eric Narcisi (WRT) came by looking just like Joe did earlier with a lot of energy and looking fresh. I was envious. Not much I could do but shuffle along the bike path which reminded me of the last few miles of the Vermont City Marathon. It had that slight down grade to it and peacefulness. I only wished I had some legs under me.  

Coming into the last 5K of the race gave me a sense that I was close to finishing but the death march continued. The legs had yet to give out to any real sharp cramping but they were hinting. The bike path dropped down to the river behind Delta Dental and I was immediately greeted by a volunteer who gave me a heads up on the turnaround. I got down there and saw runners coming back at me so as to see who I was running with miles ago – Joe, Denise (who would go on to win), Eric Williams (WRT), Martin, and Eric. I reached the 180 degree turn with a huge sign and two volunteers. No big deal I thought until hearing later that the leaders missed this spot and kept running – hence getting lost. I turned and passed a runner in the process facing now a stiff head wind. I immediately saw CMS teammate and fellow master Nick Taormina about 30 seconds back. I was the 3^rd CMS master at the moment (behind Al Bernier and Martin Tighe) and I really did not want to give up that spot. I tried to pick up the pace but alas the head wind was not cooperating. The last mile and a half was the longest mile and a half I ever ran. I was losing my mental and physical faculties. The legs were refusing but were still turning over. Each volunteer was supportive as I was in a sea of orange cones taking me up to the Elm Street and the last long straight to the finish. I was so happy to reach that finish line. I finished in 24^th place and a chip time of 2:53:15. I was the 4^th master (40+) overall. Martin was about a minute ahead of me and Nick was right behind me. I shook some hands and caught up with my dad and Krissy. It was getting cold so I went across the street to get changed. Walking and coming to any stairs was hilarious. I got back to Veterans Park now anxious to get the low down on the team scoring. 

It was then that I heard about the unfortunate news about the top guys getting lost. It still makes me sick to think about that. As recently as yesterday, the guys were given the prize money they missed out on by the Machester Marathon. CMS took the team win in the open and masters divisions. The Senior team placed 3^rd. USATF New England is/was to review the team scoring impact this week as Jason Ayr from WMDP would have, if finished in his leading spot, taken the team open win and overall Grand Prix Series for 2014. Regardless, I have to hand it to all that ran in the event as conditions were far from favorable. I took in some hot chocolate and left for a nice lunch at the Common Man down the road. 

Plc Name                  Div        10KSPLIT   13.1MISPLI 19.3MSPLIT  Pace      Time     

24 PAWLICKI, JAMES  M40-49 38:56     1:23:34         2:04:27           6:37        2:53:15 

Manchester City Marathon results 

KrissyK SmugMug photo

Lone Gull 10K - Gloucester

Sunday lined up the Lone Gull 10K in Gloucester which was race six of the USATF New England Road Race Grand Prix. The weather conditions were awesome with temps in the 60’s and sunny. I started about five rows from the starting line on the right. The early miles are easy along the water and getting pulled by the colorful flow of runners ahead and around. Hearing a mile split of 5:25, I looked ahead to catch teammate Arthur Besse who would end up running a PR for the day. A climb into mile two gave me some separation away from Craig Fram and Arthur just under 11 minutes. I cruised on the downhill out to the water and the level road toward Eastern Point. I was eyeing Robert Cipriano about five seconds ahead into the rare shade into three miles (16:28). He remained elusive as failed to catch him. Mile four went by and one could see way ahead as we headed back to the water. I could see CMS teammates Joe Shairs and Todd Callaghan working together and I wanted some of that as I closed in along the water. I hung onto Joe Lauer (SRR) and Mark Larosa (BAA) for a bit as they looked in command when they passed me. They pulled me into mile five around 27:47. I was closing in on Todd and Heather Cappello who turned out to be women's winner. We were biting right into the wind and that was challenging along with the tired legs. I managed to pass Todd and Heather after six miles on the downhill into the final stretch for a 34:40 (net time) or 34:43 (gun time and 5:36 / mile) and placed 72^nd. This 10K was 12 seconds faster than the Level Renner 10K effort back on August 17^th. The CMS teams ran well with a team finish of 2^nd in the open/masters and third in the Senior division. Full results of the 2014 Lone Gull 10K.

Photo by Scott Mason
Check out his photos at scottmasonphoto.com

Below are my USATF New England 10K championship results over the last six years.

2014 34:40 (net time) Lone Gull 10K - Gloucester, MA

2013 35:29 (net time) Lone Gull 10K - Gloucester, MA

2012 35:22 Newton 10K - Newton, MA

2011 34:17 James Joyce Ramble 10K – Dedham, MA

2010 35:43 Bridge of Flowers – Shelburne Falls, MA

2009 34:30 Lone Gull 10K - Gloucester, MA

2008 35:12 Bridge of Flowers – Shelburne Falls, MA

GMAA Labor Day 15K

August 31, 2014 - South Burlington, VT
The Green Mountain Athletic Association hosted a rolling 15K USATF New England Championship today. Very light rain and humidity did not damper the effort. I jumped out to a 5:48 mile - a little slower than my goal of 5:40. The miles rolled by and a few hills thinned out the crowd ahead of me. I managed to catch up to Joe Shairs and Morgan Kennedy at the same time - before 4 miles. I did not bother looking at my splits but was motoring good with Morgan. I hit a wall climbing on the bike path and he got away. He battled Daniel Button (GLRR) for a bit. I kept them in sight and navigated behind, finally catching them on a downhill stretch over a highway. I was doing good on the downhills but was losing a step climbing so I had to focus on the down and uphill finish stretch. I passed Daniel on the down hill heading back to the school and got beside Morgan who encouraged me to go for it. I kept the little bit of momentum and struggled up the last of the hill into the school driveway. I held them off but got passed just before the line by Adron Pitman. I was satisfied with the effort even though I know I had a garbage mile in the middle somewhere where the hills took the wind out of me and the legs. 47th place, 53:46.8 (3:35/kilometer). CMS finished 2nd overall in the open and masters divisions which was awesome. I got a cool down in with Joe and Al before having some post race goodies in the school. An early checkout at the hotel had Krissy and I bailing sooner than I wanted to. We cleaned up and spent the rest of the day in downtown having brunch with ol' friend Derek and chilling out in the park overlooking Lake Champlain. The umbrellas were mandatory.

GMAA 15K road race photos by KrissyK

2014 GMAA Labor Day 15K overall results

Ribfest 5 miler

Larissa Park and I arrived early as planned. I had to set up shop and hand out clothing to half a dozen CMS guys who have been waiting patiently for their order. It is so good to look like a uniformed team - as in wearing the same Saucony threads and colors. The BAE parking lot was just a 1/3 of a mile away from registration so I headed over with Scott Leslie around 8:15 to grab my bib number and technical shirt. I did a light warm up and then came upon a frantic Morgan Kennedy who just arrived. There was no time to spare so I helped him get his bib number. Two minutes later, we were getting the call to line up. The start was narrow but I got in five rows from the front - my usual seeding. The start went off and up a hill and onto a very wide highway for 1.8 miles. I was in good company - around Joe Navas, Jason Porter, and Wayne Levy in mile 1. The head wind was a factor but dealt with it. The mile marker seemed early as my Garmin beeped several seconds later (my Garmin feedback seemed off the whole time so who knows). Joe Shairs, Matt Veiga, and Andy McCarron were about 5-7 seconds ahead of me into mile 2 which was in a shaded neighborhood. Mile three was reached leaving the residential 'hood and back up onto the highway lined with orange cones.

I managed to reel in Andy just before 4 miles. The road was long and straight so it was easy to see who was ahead. There was no hiding anywhere on this course. I started to accept that I had no chance of catching Joe or Matt without a huge surge. I was all out and the internal effort gauge said I was at max. I was seeking that left hand turn and into the downhill finish in a hurry. I got there without any finishing kick highlight - just wrapped it up type of finish - 27:54.91 chip time and 67th place overall. My average pace per mile, 5:35, was good for the 9th CMS team runner. My time was about 10 seconds slower than the Back Shore 5 that I did last month in Gloucester. Not sure what to make of that but my goal for the day was to run between 27:30 and certainly under 28 minutes which was accomplished. I slowly regrouped with the mates and recapped a few stories before heading out for a cool down with Larissa, Morgan, and Matt. The highly anticipated Ribfest festivities awaited. I rushed in and out for a slice of pizza and a soda as it was fathers day and I had to hustle back home to chill with dad. It was good to see the CMS masters team take a win and the open and senior teams placing 4th place respectively in an always competitive team competition. So many good stories in there that don't get print like PR's set by Colby, Arthur, and Morgan. New CMS member and neighbor, Matt Veiga raced well even though he'd prefer a mountain to ascend and descend. Martin raced with broken ribs. Talk about man'g up.

My bogus Garmin splits are below. They are off all the way so I will blame the GPS powers for the mess.

Mile 1 5:54
Mile 2 5:41
Mile 3 5:42
Mile 4 5:47
Mile 5 4:48 (measured 0.93)
Final 27:53

An Ras Mor 5K

Final turn in Cambridge
Photo by Scott Mason

The Somerville Road Runners and Ras Mor 5K in Cambridge played host to the USATF New England Championship. This was the third race in the Championship series as teams already competed in the Jones Group 10 mile and New Bedford Half Marathon. The rain was coming down as Joe Shairs and I headed into Cambridge. The weather is something we can't control. It is what it is. We spun around the neighborhood that surrounded Massachusetts Avenue and the Asgard seeking a quiet spot but none to be found with my lack of patience. I took to the garage on Green Street which in the end cost $19 for four hours. It was piece of mind and a dry haven. We got our numbers around the corner and then headed out for a warm up with Justin Freeman. I tried to recall the course that I did in 2011 (16:34). However, the course has changed so I really only showed them the first half of the course which was primarily out to Harvard Square and back. The new course took a right hand turn into the residential area of Cambridge and looped back to almost where we started. That made up the 2nd half of the race.

I started the race about four rows back. I got off the start and in motion with no slips, trips, or falls. The rain backed off and was very light but we had to be conscious of puddles and staying off any painted surfaces on the roads (reduce slipping and waste). I wore my iNov8 233's and stayed out of trouble. The temperature was in the low 40's and we headed into the wind on Massachusetts Avenue. I noticed my legs were tight and never really loosened up. I passed mile one around 5:22 to the left of Joe, not the 5:05 something we heard by a volunteer. Joe passed me shortly thereafter. Eric Narcisci (Whirlaway) was now with Joe and the started to pull away. I eventually caught up to Wayne Levy (BAA) and we went back and forth for the next mile. CMS teammate, Tim Mahoney came by with 800m to go and I got on his heels. I started to rig a bit as SRR's Joe Lauer went by with 400m to go. He has been very timely passing me with force in the closing miles of these USATF races. The 3 mile mark came up quick and so did Jason Porter (CMS). I expected him to be in front of me during the race so really shocked me to come around. We turned right for the last 150 meters and went for it. I crossed the line with a gun time of 16:58 and mat to mat bib time was 16:56. I went into the race with light mileage over the past few days so it was all good. I really expected to be in the 16:5X range. Thus I was content with the effort. Looking back, I would not change anything other than not give in a bit with three minutes to go. 

I connected back up with a bunch of CMS teammates and we headed out for an estimated four mile cool down along the Charles River and back into Cambridge via Mass Ave. CMS had a few athletes run PR's like Morgan Kennedy and Colby Chrusciel today which was awesome. Dave Dunham ran his 100th USATF New England Championship. He and Dave Lapierre ran their first race as Seniors (50+). It was nice to see Tim Van Orden and Al Bernier jump into a team race again after a layoff. Race results via coolrunning are here. Photos by Scott Mason can be found here.

New Bedford Half Marathon

KrissyK photography - 445 photos from the 2014 New Bedford Half Marthon

New Bedford Half Marathon Results March 16, 2014 results

130  49/410  M3039 JAMES PAWLICKI  1:17:43  5:56   18:24   36:39   54:26 1:17:46 CENTRAL MASS STRIDERS         

Krissy got Joe Shairs and I down to the New Bedford Half Marathon in record time. The race was the New England Half Marathon Championship again. The race and the city do a good job to bring the championship back year after year. I checked in with several Central Mass Striders in the pre-registration area of the YMCA gym which was under plenty of security (bag screening) and endless volunteers. I did an easy warm up with Joe and Dave Dunham (8 minutes out and then back). It was sunny and temperatures felt like low 40’s, however, there was some bite to the northwesterly wind in our faces heading out for the first 3 miles. I was rocking my new Nike Lunaracer version 3 which Matt Germain hooked me up with at Whirlaway yesterday. There was plenty of cushion there ready to rock 13.1 miles. I was next to Joe for the opening mile. Dave was there too while Martin Tighe and Arthur Besse were ahead. I heard a 5:45 1^st mile split from someone next to me. It was a little aggressive and Joe reminded us that there were plenty of miles ahead. Joe and I passed Arthur and Martin in the early hills. After 3.5 miles, we turned left and Joe took off down Rockdale Avenue. I took my hat and gloves off right away as the wind was at our backs and I started to get warm. I wheeled along and folks were passing by slowly over the next mile settling into their rhythm. Mile 5 passed in 29 something and I tossed my hat and gloves to Krissy who set up shop for photos after running 6.9 miles before the race started.

Approaching mile 13 in New Bedford
Photo by KrissyK

Katie Edwards (5th female overall and 1:17:26) from CT pulled beside and I stuck with her for a few miles even pulling when I could. Soon we hit some head wind and I struggled. She sauntered forward and gapped me. I took in a Power Gel before the water stop. I got a sticky hand from it and tried to wipe it clean. I was bothered but chugged along as it took my mind off the tiring legs. I am guessing my 10 mile split was around 59:30. My race goal was to be 6:00 pace per mile or better so I was just under that pace. I had some work to do still as the head wind continued. A group of five went by and were showing some good initiative and a spunky pace. Joe Lauer from SRR was one of them and recall he pulled this move at the end of the Jones 10 mile in February. I was game for about a minute and could not sustain any longer. However, it woke me up a bit and I was rolling good and battled a GMAA runner (Jason Baer ?) through 11 miles. He went right to my heels as if to draft as I was pulling along anticipating the last climb of the day before 12 miles. He started clipping my heels and apologizing each time. I took it in stride and kept the far left hand side of the road. Then I swung over to the right and started the climb. I saw my college coach, Tom Derderian, there and he gave me some support. I gained on a group and seemed to recover better and quicker than them at the top. Jason passed by and then I set sights on Justin Renz from HFC who was up at least 8 seconds. A few right hand turns and it was home stretch. I opened up the stride and got right next to Justin before the line but he got me by a second. It was a good finish for me and I finished five seconds slower than last year: 1:17:43. My overall place was 130^th. 

The new shoes treated the feet pretty well so I will be wearing them in the Boston Marathon. I caught up with SRR and CMS folks beyond the finish. Several PR’s were had. I was so happy for Jon Longo, Chris Klucznik, Colby Chrusciel, Arthur Besse, Morgan Kennedy, and Chris Mahoney was with 14 seconds of his best. I have to give it to the race for the great amount of volunteers ready at the finish with tissues and water. I accepted the finishers medal like I earned it. These races get harder and harder so I don't take them for granted anymore. I did a very slow cool down with Joe right away. Krissy came running out of the parking garage to give us our jackets and my hat and gloves. She was awesome. And then she went back onto the course to continue taking more photos. 15 minutes later, I got some warm layers on and hung out with CMS mates over the food (chowder, fish sandwiches, and plenty of Polar Beverages) back at the YMCA. I checked in with Lisa Doucette to check on the team results and they looked good except for missing Arthur over a bib number snafu. They should get fixed in the next day or so. Looking ahead, rest is in order. I may hit up a local 5K this weekend, but if not, I am all in for An Ras Mor. I am thinking about the Great Bay Half Marathon in April a few weeks before Boston. 

Jones Group 10 mile

Krissy, Joe, Greg and I got to the Amherst early for the first championship race of the USATF New England Road Race Grand Prix. The Jones Group 10 mile was hosting again. I did a short warm up with Arthur Besse and Barbara McManus to make sure we saw the new start and new finish. All other parts of the course was the same staple we have seen before. The last mile would be quicker than the old course. Larissa Park wanted to run with me as I felt I would be just under six minute paced miles for the day. We were together for 2 miles (11:30) before I went after Martin Tighe who was about 20 seconds ahead. I was steady on the climbing and then hit the mud/ice in the middle of the course. The ice was manageable for 90%. The other 10% required traction control. Mile 5 passed by in 30:10 and I was sickened by that split but moved on anyhow behind Joseph Hegarty. He pulled me all the way into mile 8 and along side John Longo from SRR who I try to keep up with at the Tuesday track sessions. We trucked up the hills and I saw that I had a chance to catch Erica Jesseman who was the 2nd place woman as I asked a spectator at 8.5 miles. Meanwhile, Joe Lauer from SRR passed by and had carried some good momentum into mile 9 so I tried to rally and close in the last mile of the day. I managed to catch Erica on the driveway up to the finish. I ran 29:20 for the 2nd half of the race so I felt better about that. My chip time was 59:30.6 and finish place was 87th out of 642 runners. The 5:57 mile pace overall was what it was - really felt harder the whole day. I raced every step and did not take any mental or physical naps out there. Pleased with the effort even though I was gunning for a 58:30. Krissy took over 600 photos.

Final stretch into the finish
Photo by KrissyK