Lone Gull 10K, USATF-New England Championship, Gloucester, MA

It was nice to wake up to sunny skies on a crisp morning. Kristen, my dad, and I headed up to Gloucester for the Lone Gull 10K. Gloucester is only ten miles away from Beverly so this was a quick ride up Rt. 128 to Good Harbor Beach. This was a rare opportunity for me to see a new race course. We got there an hour before the race and the lot was filling up fast. I warmed up with solo until I ran into t’mates Dan Verrington and Mike Quintal.

After a fifteen minute delay and ten minutes standing in the third row in the masses, the race went off into a downhill with the Atlantic Ocean to the left. The weather was perfect. I hit 5:32 at the mile. Todd Callaghan, fellow mountain runner from Gate City Striders pulled up shortly thereafter and Terry McNatt kept good company. We got over the 1st significant hill on the course and down into mile two. I trailed Todd by a few steps. We got into welcomed shade leading out to Eastern Point which has a nice lighthouse that was not visible from the course. This section was also home to the loop where I saw the leader heading back from where we came from. I went through three miles and the 5K (17:12) just behind Todd as we passed Jose Ortiz from Whirlaway. I put in a surge to pull along side with Todd a few seconds later.

We are now on our way back to the finish. Todd and I did not separate more than a second for the remainder of the race. We reeled in a few guys until we caught Todd's teammate Rich Smith. The three of us ran together until about 800m to go when Rich put in a surge leading into the last hill where mile six waited. It was a very smart move. I trailed Todd by a step. Kristen stood on the hill for some photography to prove our existence on this fine day. As I crested the hill, I let loose to get around Todd and see if I could get Rich. Rich got to the line first but we got the same chip time. Todd was right behind me. I finished 61st for a time of 34:30 (5:34). I was shooting for something between 34:00 and 34:30. Official results.

Splits were as follows.

5:32
5:41 11:14
5:29 16:43 (5K 17:12)
5:36 22:20
5:28 27:48
5:38 33:27
1:03 34:30

I am looking forward to some cross country races coming up in the next several weeks and into November.

USATF-New England 5 mile championship

Better late than never. Quick update from September 12....

Ollie 5 Mile Road Race, USATF-New England Championship, South Boston

The last two years at Ollie, I have run mid 28 minute range. I ran a 27:30 in at the Squantum 5 miler in June so I wanted to match or better that time. However, my approach toward the goal would be to ease into this 5 mile race with a focus on the last three miles and coming back to the finish on what is close to an out an back type of course. The splits were all over the place which later revealed that the course turn around spot was not where it should have been. I finished strong where no one passed me after 800m into the race.

My splits were as follows.

5:51
5:56
4:12
5:52
5:35 (stopped watch 2 seconds after finish line) 27:27

My official time was 27:24 and placed 75th in a very competitive field. It is speculated that everyone ran 4.9 miles for what was declared the New England 5 mile championship last year. I did not pick up on this until the next day, Sunday, when the results were edited for the pace and distance. So many runners ran outstanding races with several CMS folks running PR’s. It is unfortunate that the course was short, but the strong efforts by everyone should not be diminished. Here are some photos that Kristen took with her Nikon D60 in one hand and an umbrella in the other. Also, it was nice to also have my dad, Leo, on hand who picked a ominous day with the rain to watch us race.

Mountain Goat status article

This article came out in The Salem News, Monday, 8/10/09. Photo credit in the print article goes to Scott Mason. Check out his photos.

http://www.salemnews.com/pusports/local_story_222004503.html/resources_printstory

Pawlicki reaches Mountain Goat status

By Jean DePlacido
correspondent
August 10, 2009 12:45 am
—

Jim Pawlicki is officially a Mountain Goat, and that is a hard-earned title 100 New England runners achieved over a six-week period this summer.

Pawlicki, a Beverly resident, successfully completed all six races in the 2009 USA Track and Field New England Mountain Circuit to achieve his Mountain Goat status, and he finished fifth in the point standings.

The courses are extremely demanding, full of all types of challenges and very different from what the average runner encounters on road courses. Some are part road racing courses and rugged trails close to ski resorts, while others are primarily run on narrow dirt paths that require a great deal of agility. The race distances range from just under four miles to 10 miles.

At Ascutney Mountain in Vermont, the last stop on the circuit, runners from last year's race voted to change the course to make it even more challenging by extending all the way to the summit instead of following the auto access road to the parking lot roughly a half mile from the top of the mountain. The new path added a mile and a half of treacherous conditions.

Two years ago Pawlicki was fourth on the old course with a time of 33:01. This summer he finished 11th in 43:56 on the longer, rougher course. Runners had to deal with slippery footing, thick fern undergrowth, boulders and streams, as well as narrow, hilly paths that made the going slow. There were a few sections where Pawlicki, who works for Boston Scientific in Quincy as an e-commerce specialist, had to pick his steps by walking cautiously in the roughest patches where falling was a distinct possibility. His main focus there had nothing to do with making good time; it was staying on his feet.

"After leaving the parking lot you were on really technical trails, and there was at least a minute of walking," Pawlicki said. "I had a sense of relief after doing all six; I can now look back with a feeling of accomplishment. Two years ago I didn't finish all of them; I did five but had to drop out of the Cranmore race."

Pawlicki is a full-time runner, who is a member of the Central Mass Striders men's racing team which is sponsored by Polar Racing. He figures he has been running 335 days each year since graduating from Salem State in 1998, varying his events according to the calendar. He has run six or seven marathons, the last in 2003 in Chicago where he finished in 2:37.59 for his second fastest time.

"During the winter I do indoor track events and jump on snow shoes to race," said Pawlicki. "I do 15-20 road races throughout the year, but during the early summer concentrate on the mountain races. In the fall I like to do four or five cross country races; it brings a little diversity and each season is different. I don't do any special training for the mountain, just do what I would do for a 10-mile road race and then apply it with some concessions for the conditions.

"The mountain racing circuit goes all over New England, and each course is so different. The first one was Memorial Day weekend at Wachussett Mountain in Princeton, and then we did Pack Monadnock in New Hampshire for a 10-mile race that was nine miles on road and one on dirt. We also were at Northfield (MA.) for the New England Trail Championship. The Cranmore Mountain Hill Climb was also the USA National Mountain Championship, which was fun.

"The most demanding was the Loon Mountain Race in Lincoln, New Hampshire where there was a half-mile stretch of a pretty steep 30 degree climb. There you had to walk for the majority of the race."

Before the final Ascutney Mountain Challenge, a big group picture was taken of all the mountain goats, and after finishing they received tee-shirts with the words "Mountain Goat" on them.

"After completing the first two races I had to commit to the rest," said Pawlicki. "I felt the pressure, and wanted to gain that notoriety among my peers. It was really a lot of fun. After the last race one of the guys knew of a great spot to cool off in a mountain stream. The river was icy cold even though it was mid-July, but we had a great time. People brought food, and we all hung out together for a couple of hours."

Through all his ventures across New England Pawlicki's girlfriend Kirsten Kozlosky of Beverly has been at his side offering support, sharing the driving, and taking photos.

"She's my copilot," said Pawlicki. "I put quite a few miles on my Volkswagen Rabbit, and Kristen has been great about helping with the driving. She volunteered for a couple of races, and gave me so much support.

"One of the big perks of mountain goat status is being able to bypass the 2010 Mount Washington Road Race Lottery; we just have to register to guarantee a place in the field. I ran Mount Washington a couple of years ago, and I might look into that again. I went into the lottery then and didn't have a problem, but I guess it is a big deal because they limit the number of entries to 2,000 and it has become such a popular event.

"Finishing all six and receiving this status is a very rewarding feeling," said Pawlicki. "Now I've put the demons to rest, and I plan to be back again next year to try to do it all over again."

Copyright © 1999-2008 cnhi, inc.

Beverly Homecoming 5k August 6

It was time to get back into a race. A home town 5K race on a weeknight in Beverly was appealing even though I would have to leave work early for a 70 minute commute ride home from Quincy. I ran an ugly 28:35 5 miler at the Jim Kane Sugar Bowl four days after Ascutney last month. Thus, my legs were ready for a race despite, again, not doing any interval work or tempo runs.

I ran into some old competitors from many moons ago at the race last night. Sean Dunleavy who coaches Beverly High School boys cross country and Danvers High School girls track was in attendance with a baby jogger. I recall that he finished under 21 minutes. Dave Gagnon, teammate at Salem State College for two years before transferring to rival Westfield State College also made a rare appearance in a race. After a 2 mile warmup with fellow Beverly resident and training partner, Junyong Pak, the siren went off for the start of the race.

CMS teammate, Patrick Rich jumped out and stood alone with a pack of six gents including myself following about 15 feet back. I wanted to yell into my group (not even 60 seconds old) "will someone get out and help that guy in the front?" My fear was that someone in my group was going to hang back, sit, and jump on the lead with 400m to go. Fortunately, Tim Richards (Holy Cross Junior) gave Patrick company and they pranced through a 4:58 first mile. I was 5:10 at the mile in the trail pack getting impatient but lacked fitness to surge at any point. I passed a few runners then and got passed before the hill leading into 2 miles. Greg K. (4:26 miler at Ipswich High School & coached by Patrick Rich) opened up his stride on the downhill putting five seconds on me. I caught him about 400m later but he surged again and built a nine second margin to the tape. I hustled through, twisting my upper body with a tired gait with a 16:23 on the clock for 5th place. The official results revealed 16:25, my quickest of three 5K's this year. I find it interesting that races add two seconds to your time.

I am considering races that are short in distance through the fall. I have no intention to fool myself into a fall marathon or beat myself up down at the New Haven 20K (US Championships) on Labor Day. I am being realistic and will race distances that my training will support for the short term. I like the idea of the Anthony Chamberas x/c 6K and Magnolia 5K in the next month.

Kudos to Patrick Rich to tie a PR of 15:27 set a few years ago on this same Beverly race and course. He is in amazing shape. Meanwhile, Junyong who has not paid an entry fee and toed a starting line since the Boston Marathon in April made short work of the Beverly course in sixteen flat. He's been running with the less is more theme and I can appreciate that.

Junyong Pak, myself, and Patrick Rich with awards.

Ascutney Mountain Challenge

Race six, the finale, of the mountain series was completed today in Mt. Ascutney State Park. The runners from last year's race spoke up and voted in a race course change to extend to the summit this year. The race previously followed the automobile access road to the parking lot about a half mile from the summit. I ran the course two years ago placing 4th with a time of 33:01.

Today, I placed 11th with a time of 43:56. The last 1.7 miles were different with the race leaving the road and onto the Futures Trail and to the summit. The footing was standard technical New England trail: mud, thick ground fern, boulders, streams, and stone steps along a single track. I am sure that this is the typical fare for the trail runners so they must have eaten it up. I on the other hand tip-toed through some sections. However, the trail was a blast and in usual fashion reduced me to a few walking sessions in the tougher portions of the trail. I gave up some time in the tough spots but just focused on staying on my feet as it would have been easy to trip up. I can't wait to see some photos of the runners. When Raina, the race director, officially solicits feedback, I will suggest the all road course back in and or see if a trail section could be worked into the course from the parking lot, previously mentioned about a half mile from the summit.

I'd like to congratulate the 100 or so runners who achieved Mountain Goat status by completing each of the six races in the Inov-8 USATF-NE Mountain Circuit 2009 Schedule. This allows the runners to bypass the 2010 Mt. Washington Road Race Lottery (they still need to register). I think it is a great program and has been a boon for each of the mountain races which have been close to or exceeded record entrants in 2009. In addition, I'd like to acknowledge the fine performances of my CMS teamates who no doubt, fared well in the individual point system.

Good times were had by several folks (too many names to remember) taking in a soak at the stream under Rt. 91 leading into the Mill Pond. Tim Van Orden advised that it was the place to go. Over twenty race folk managed to bring suds, food, and spirit as we hung out underneath a cloudless sky. Thanks to Todd and Laurie for the organic fruit salad, Tim Mahoney for the Harpoon offerings, and to Tim Van Orden for the "fresh out of the garden" greens. All I know is that for the next mountain race (next May), it will definitely be about where to hang out after the race.

Finally, I would be remiss without thanking Kristen for her company and support at each of the races in the series that came without complaint with early morning, multiple hour drives around New England. She volunteered at races, took photos, took the wheel, and brought some sanity to each turn on the road.

Lastly, as much as I need a break from the racing (I don't mind but am glad that the mountain series is over), I am signed up for the Jim Kane Sugar Bowl 5 miler on Thursday evening in South Boston. This is an out an back, flat and fast 5 miler put on by the L-Street Running club. I have been running a lot along the bay from UMass Boston to Castle Island so it will be another routine run except at goal, 5:30 per mile pace.

Loon Mountain report

I have read and heard that some runners think that Loon Mountain is the toughest race in the mountain series. It may have the steepest section (it is called upper walking boss for a reason) we'll encounter but my judge of the toughest race is how I feel Monday morning. I felt a lot better this Monday than I did last Monday following Cranmore.

I warmed up with the CMS crew and Patrick Ard from Whirlaway who was running his first mountain race. I ran past Ted Breen and Brad Kozel from GBTC as I approached the parking lot. I gave Ted advice earlier in the week on what to wear for footwear as this was his first mountain race too. Aside from that, everyone who ran at Cranmore a week earlier all shared the same sore muscle stories that lasted most of the week. Glad that I was not the only one. I still put in a heavy week of miles. The race got off to a late start but only after Paul Kirsch made sure that all folks who were seeking Mountain Goat Status were members of USATF before the race started.

Abdeltif Faker jumped out to a quick start. He had a long stride and looked like a ringer aside from cutting his running pants into uneven length shorts. I've seen or heard worse. Dennis Floyd told me he got beat by a Greater Lowell Road Runner in cut-offs (jeans cut into shorts) in a local 5K over 10 years ago. I am not fashion expert myself so I will leave it at that.

I rolled with the race in the early going. Todd Callaghan and Dave Dunham passed me early on. I noted how good Dave looked working the ascents. The word chisel came to mind during the race watching Dave motor up the hills. He took off and I just tried to stay close to Todd Callaghan. I was successful at that until the downhill toward "upper walking boss" which is as steep as it will get for us this summer.

This bit seems to go on forever. I looked up and saw the race in front of me (10 guys in total), but they were already at it for minutes. Tivo and Todd were side-stepping in some of their climb. The kid in front of me was walking and pulling away (no news there). I was not comfortable at all walking, but did some. I felt it was easier to run, if you call it that. My steps were so small but I found a rhythm. I ran by Scott Mason (check out his photos) who was taking photos about 2/3 of the way up and he gave words of encouragement. I looked back on a switch back. I saw Kasie Enman not too far. That sighting kept me honest, not to walk anymore and get to the top. In all honesty, this upper walking boss climb did not seem as long as it did two years ago. The young kid in front of m, 17 year old Adam Pachek, was too far ahead for me to catch on the downhill. My form was a mess and I still babied down it, feeling he was unreachable with only a few minutes of race left. I tore into the last uphill and into the finish to cheers from Kristen and then into the finish line where co-race director Paul Kirsch stood. 52:52 for 11th place. It felt so nice to be done with the race.

There was nothing I did during the race that I would change if I did it over again. A quick check of my prior result here in 2007 showed that I ran 52:28 or 24 seconds quicker then. However, I know I busted the downhills harder there and walked more up the walking boss section in 2007. After getting my new CMS threads on (it was windy and a bit chilly for July), drinking some Heed, I flagged Todd down and into the Gondola ride down to the base. Mats Lemberger (formerly of Dartmouth) who finished two spots in front of me joined us for the ride down. We had a nice view. I looked down a few times and could see some flagging on the course that Dave, Tivo, and company patiently set up in 2 hours and 59 minutes the day before.

I was shocked to see Joe Shairs and family at the ski lodge who were passing through. Joe looked cold in short sleeves (it was windy at the base as well) so I sent him off with a CMS jacket that I had in the Gti. The family was heading off to the Flume Gorge only a few miles away. I proceeded cool down for a couple easy miles. I bonked hard about 10 minutes from the parking lot. I walked it in and had a granola bar that must have been in my running bag for six months. It tasted so good. I just needed some nourishment and fluids. I walked into the post race gathering ready to kill for food. It could of gotten ugly but fortunately there were plenty of bagels and crunchy peanut butter for everyone. An hour later, Kristen and I broke bread with Ted and Brad in Lincoln for sandwiches before sitting in some nasty traffic on Rt. 93. Good times for sure.

Cheers to DoubleJ for his first Mountain Race win. He earned it. Dave Dunham, 1st master, ran a solid race. Tivo and Todd Callaghan held his own as well, admitting a light week of training after the race. Tim Mahoney was right behind me and is sure to race well at Ascutney Mountain in Windsor, VT this Sunday. The check is in the mail so I will be there. I am looking forward to the change in the course which will have some trail in the 2nd half and we race to the summit.

Oh and will someone please elaborate on "there is no safeword at Loon Mountain?"

Kissing Cranmore Mountain

As the bottom of my heels burned up sprinting down Cranmore Mountain, I was wishing for something flat to give my quads rest. I fought gravity up and down the mountain yesterday. I just wanted to let the heels cool down. I expected a bloody mess when I pulled the footware off minutes after finishing the race and cooling off in the cool stream 100 yards from the finish line. Todd Callaghan praised the benefits of the cold water. I washed the Cranmore earth off my legs, proud to have survived the event. I was reticent before the race but I had an objective of putting a demon to rest.



One hour of punishment. Punishment that I neglected to tolerate three years ago at Cranmore for three fun loops up and down. Yesterday was only two loops that Paul Kirsch put up for the National Championship where the top three men and women would be selected for the US team to compete at the World Championship.

I gave some honest advice to a runner on my way into the 2nd lap yesterday heading into the second loop as he was dropping out and walking toward me and back to end his journey prematurely. I yelled at him and told him not to drop out, he'll regret it. I turned back to look at him and made sure he followed back onto the course. I told him to walk it out, just finish it up. The guy in front of me looked back at me thinking I was crazy for yelling at a competitor to get his ass back in the race. The beaten runner got back in the race.

I looked forward, following my advice to just finish and did not care how many steps running, walking or crawling it took. I just looked forward to getting the race over with. I was not so much a competitor as I was a participant making the best of a situation of gravity and a ass kicking contest against Cranmore Mountain. Cranmore Mountain got the best of me. I will get back there next year. Yeah, I am getting fitted for a straight jacket too. No surprise there.

Learned a few things yesterday or at least it caught my attention I had time to think during the race....

1. Walking up steep sections is acceptable. Elite runners of both sexes around me were walking or maybe it is called power-hiking? Damn, some folks were pulling away from me as I got no where trying to run or slip on lichen covered rock. It looks silly kissing the ground, leaning on the knees, but power hiking seems to work.

2. Small, petite, woman kick ass at this mountain stuff. They just shuffle up the steep sections with tiny strides. I feel like a heavy ape with a dumb stride. The 'running form police' tried to pull me off the course at the top but they wanted me to burn up my heels running down the mountain. I appreciate that.

3. These mountain runners are incredible. I don't know how they can tolerate the pain of climbing, straining the lower back, calves, and quads. I can tolerate it for short periods of time, but I relent.

4. Running up against gravity is one thing. Running down at break-neck speed is another and quite hard on the legs and body as I was reminded this morning. Glad that I still have the skin intact on my heels (for now).

5. My attitude changed while going up in the second lap. I chatted it up with Kristen and Joe as I stumbled past them in a climb. There was some funny dialogue, R-rated comments and questioning of my sanity. It helped me cope. I'll have to get the clip up here. In summary, I was trying to use humor to get through the next twenty minutes.

6. I usually like to race down-hill with the best of them. But my burning heels were telling me otherwise. It is humbling to step aside and run in the tall grass to try to slow down and let people pass without much care. I tried to alter my stride or run on my toes flying down the hill to ease the slippage in the New Balance 790's.

7. The transition game of a burning ascent onto something flat is comical. I was reminded of the duathlon event from getting off a bike and into a run. The lactic acid build up and release makes jello of one's legs for a bit.

It's not all piss and vinegar though. I had a great weekend. Joe Shairs and family let Kristen and I crash at their condo in Bartlett the night before the race, sparing me a 2.5 hour drive on Sunday morning. We had a great dinner on Saturday and capped it off with a 2 hour documentary and history on the Boston Bruins. Milt Schmidt, Bobby Orr, Ray Bourque, and Cam Neely!





Here is a picture of me walking or something past Kristen. No doubt cursing, mumbling, and thinking about another hobby.

Lap 1 took me 29:10 and Lap 2 took me 31:04. Unofficial time which was stopped in the finish line chute was 1:00:14. Kristen's movie clip of my hobbling finish into the time clock was 1:00:12. Here is Joe and Kristen yelling at me on the 2nd lap. Finally, please take a look at Scott Mason's photos. He took a lot of nice shots and captured the moments of the race.

Loon Mountain is next Sunday folks. It's a cool race that has a famous section of calf and quad burn depending on the stride. Better yet, it has some down hill in there to mix it up a bit and provide relief from ascending.