Hibernian 5K St. Patrick's Day Recovery Run

In the lead with Mark Mayall at 400m. Chris Mahoney close in 3rd.
Photo by Joe Armstrong 





Krissy and I signed up for the hometown 5K road race a few weeks back. I finished 3rd last year with a 17:14. I put out an email to the CMS team, invited them down earlier this week for a chance at some prize money. Chris Mahoney took advantage and did not disapoint by winning and setting a course record in 16:12. I lost ground to him and Mark Mayall after mile 1 which felt like they were holding back. I was 5:28 at the mile, two seconds behind them. Chris took off on Mark with a legit surge after 1.3 miles. I had to watch them pull away. I ran 5:29 for the second mile, not only losing ground, but was passed by Erik Hutlquist. He put 11 seconds on me in the last 1.1 miles. I finished 4th overall, 17:02, quicker than last year. I ran back out to the course to find Krissy and pace her into the finish. She ran 36:19 and said that I helped her push her pace over the last 600m of the race. To prove it, she dry-heaved after she finished. Perfect! Dennis Floyd ran his first race in two years for an 11th place finish. It was good to see him in action again. With almost 750 finishers, this is by far the largest race in Lynn. It is good to see it grow over the past four years. Full results.



At the finish line.
Photo by Sandy Armstrong



New Bedford Half Marathon

Looking forward after 12 miles
Photo credit to Scott Mason

It was time to line up for the second USATF New England Grand Prix race of 2013: New Bedford Half Marathon on Sunday. I car pooled down with Dave Dunham and Joe Shairs from Wilmington. The ride to New Bedford went by pretty fast with all the talk in the car about the CMS team, competition, et cetera. I was not nervous at the starting line, settling in about five rows back next to Scott Leslie (he ran a 50K a few weeks back) and behind Sean McDonough (SRR) who was looking for a 1:16:00 as was I. However, my legs and head were doubtful for that. I got out with a 5:51 mile into a head wind. By three miles, the lead truck for the women was at least 300m ahead and I was not in the mood to chase until we got some downhill. My pace was now averaging at 6:00 per mile. The lead truck scenario really defeated me as one goal was to stay in front of the lead women for the day. From 4-7 miles, I rolled through, felt decent, and had teammate Kevin Gorman around for company. My goal in that stretch was to catch Norm Larson (50+, GMM) which I did. Then I got on the heels of Ryan Miller (SISU) around 7 miles. My pace in the downhill stretch was likely in the mid 5:40’s and by 10 miles I recall I was around 59:2X. The head wind came after mile 9 or so. The group I was with included Kevin and was working hard albeit, single file. I had some lapses but battled. I was cooked at 11 miles and lost the single file group I was with. I caught Dave Principie before the hill at 12 (40+, TNT) and encouraged him to finish strong. Meanwhile, he was helping be get away from two Whirlaway guys including Mike Cooney. The last downhill was tough on my burned out legs. I was hobbling but sucked it up and stayed behind Dave who finished very strong. My time was 1:17:41 (1:17:38 bib time), 111^th place overall. I cooled down as far as it took me to get back to Dave’s car and got some warm clothes on as the days temp could not have gotten past 38 degrees or so. The highlight of the day was the post-race fish sandwich and chowdah at the CMS table. I did not hear too many complaints from the guys who had solid times for the 13.1 miles. As I write days after, I was pleased how I recovered from this race compared to the Amherst 10 miles several weeks back.

Complete Results

Scott Mason Photography

Granite State Snowshoe Championship



The train 300 meters after the start.
JJ followed by Mark, Greg, Kevin, Dave, and I
Photo by Gianina Lindsey

 Jay Curry and I packed his car up and arrived at Bear Brook State Park in Allenstown, NH 1.25 hours later where his team, Acidotic, was hosting the Granite State Snowshoe Championship. After signing up, I got a course briefing from Acidotic’s Chris Dunn. This helped me get a mental picture of the figure eight course which I saw on a map the night before. It would be a rolling course with plenty of rail (75%) which Chris had to educate me on as I never heard that term used (rail) to describe single track. I did an easy 1.8 mile warm up 30 minutes before the 10:00 race start out on the pavement that left the park. The direct sun was warm but I figured we would not see much in the race.

I changed my shirt, secured the Native eyewear, and headed down to the lower parking lot to step into my Dion 121 Snowshoes. I did an easy 400m on the trail before bumping into CMS teammates, Greg Hammett, Kevin Tilton, BAA’s Mark Miller, and Jim Johnson. It was going to be a fast race. Then I found Dave Dunham who saw the course the day before and was finishing his warm up. I conferred with him on the layout and what type of pace he felt was sustainable. I got behind Kevin Tilton at the start line. The race of less than 100 competitors set off from a narrow (5 athlete wide) start before quickly rising into rail (single track). I got behind Dave Dunham. Jim had the lead followed by Mark, Greg and Kevin. The race climbed along gentle rolling hills on single track. There were some tight turns but certainly negotiable as I followed behind Dave. Kevin was pulling away from Dave about a mile into the race and I could not longer see the top three. Once I got out to a wide fire road, I felt good enough to pass Dave and check inventory, asking him how he felt. We came out to a field where I could see the top four guys in the same order as we started in but with some distance on Dave and I. Jim had 250 yards on me while Kevin had 150. I pulled away from Dave and closed in on Kevin a bit before losing sight of him while course went back into single track off the ski mobile trail.



Minutes later, to my surprise, I was gaining on Greg and Mark while Kevin found second place. I was really motivated and engaged in closing the gap. I saw progress as the real estate shortened between Greg and I. Mark was a stride ahead of him. We came upon another fire road and we started a good climb and I gained. I could hear Dave not too far behind. I eventually caught Mark on a single track and gave him a tap of encouragement. Then I slowly went after Greg who was not ready to quit but seemed to be laboring. Our strides and effort seemed to match while we got back out onto the fire road. I felt I had another gear but was really cautious as I did not want to disturb a sleeping giant in Greg. It was here that the snow underneath was soft from direct sun light. There were snow mobile tracks but footing was fine as we gained shade. I glanced at my Garmin (4.22 miles) knowing the course was just over 6 miles. I almost mentioned what we had left to Greg but didn’t (he mentioned after the race that he wished he knew how much left remained). I soon got around. Kevin was not too far ahead, maybe 300m. I got a few steps into what turned out to be the last of the single track. Still, I had no idea where, what, and how much we had to cover for terrain. I had no time to glance at the Garmin and had to focus on staying on track, literally. I focused on trying to drop Greg and go after Kevin who was no more than 150 meters ahead. There was certainly purpose to my stride. We had some switch backs that I started to recognize - we headed out on this part of the course in the opening mile.

I figured I was running out of room to catch Kevin because I heard voices in the distance, perhaps a sign of the finish line? Greg was back on my heels, showing he was hungry to end this race in a hurry. I dropped out from the single track and Greg got loud with effort. He pulled onto my left shoulder 40 yards from the finish line. We sprinted for third place but it felt like slow motion. I heard the folks at the line with anticipation. I almost dove at the line but just leaned over as we passed. It was a mad rush of a finish for us. I still had the adrenaline rushing through me minutes later. I was so excited about the full effort from start to finish. Dave kept pace under control early on and did not quit as he was on my heels for 2/3rds of the race. Greg pushed me and kept me honest for the last two miles. That is classic racing. It was awesome. On my snowshoe race scale, this effort and course are tops in my book. This was the first snowshoe race where I felt I got stronger as the race progressed. As I closed in on those ahead of me early on, it gave me confidence. I never felt that in a snowshoe race before.




Greg (120) and I sprinting for the finish
Photo by Gianina Lindsey

 

I swallowed a few chocolate chip cookies and ran a road cool down with Dave, Kevin, and Jim (giving him crap that the yellow and blue does not look good on him). I picked up Vermont Maple Syrup and a bag of chocolate chip cookies and brownies for third place overall. Later on, I picked up a raffle for Poco’s Bow Street Cantina in Portsmouth, NH. The team took first place as Melissa Donais closed out the scoring while getting the silver medal for the women. Thanks to Jay Curry for driving and keeping my nerves calm on the way up to the race. He would finish in a respectable 33rd place.

Full Results

Photos by Scott Mason, Joe Viger, and SNAPacidotic - Gianina Lindsey

Granite State Snowshoe Championship

Allenstown, New Hampshire
3/9/2013
Place Name             Age S    City State      Club                        Time             Pace
===== =================== == = =============== == ==============================
1 Jim Johnson         35 M Madison NH            BAA                                     43:22 6:59
2 Kevin Tilton         31 M North Conway NH Central Mass Striders/INOV8      46:24 7:28

3 James Pawlicki     38 M Lynn MA                 Central Mass Striders              46:29 7:29

4 Greg Hammett      35 M Chesterfield NH      Central Mass Striders               46:30 7:29
5 Dave Dunham     48 M Bradford MA           Central Mass Striders                  47:27 7:39
6 Mark Miller          32 M Parts Unknown NH BAA                                        48:22 7:47
7 Danny Ferreira    30 M Concord NH             acidotic RACING                      49:35 7:59
8 Anthony Parillo  28 M Sherborn MA                                                            51:11 8:15

9 Phil Erwin             45 M Ridge NY                  acidotic RACING                  51:17 8:16

10 Chris Dunn        44 M Strafford NH             acidotic RACING                    51:25 8:17

23 Melissa Donais 29 F North Andover MA Central Mass Striders                       56:28 9:06

Jones Group Realtors 10 mile, Amherst

USATF New England Road Race Championship number one kicked off the new year at the Jones Group 10 mile in Amherst, Ma. There was a buzz of communication that took place in the days before day light on Sunday morning with a pending snow storm. The race director pushed the start of the race until 1pm to offset any poor driving conditions with whatever mother-nature spit at New England over the weekend. Joe, Krissy and I left Peabody at 9:30 and rolled into Amherst two hours later. The rain / snow line was right around Rt. 495. The skies got brighter as we approached Amherst which greeted us with light drizzle, temps in the mid 30’s, and a little wind that did not appear to impact the race course too much. I was happy to hear that the course was 99% clear and the dirt road was certainly runnable (no ice).

After mile 9 in Amherst looking ragged
Photo by KrissyK

I warmed up with the CMS guys and decided to wear the Inov8 195’s that Todd Callaghan (GCS) gave me last year. I got a good start and quickly looked for company to roll with for the next few miles. I was pretty cautious to not go out too fast. I have done this race at least five times so I know the hilly terrain well. It does not get any easier with the experience and age increase. This is not a PR course. I had my GPS watch on but purposely kept it covered under my long sleeve. The first two miles are and up and down, down, down affair. I was at the back of a group that I felt was fast enough for my liking. Sean McDonough (SRR) and I talked before the race and we had a similar goal of sub 58. We started the climb into mile 3 where we both spectated last year during this very race. I reminded him of that as we passed the water stop. It was nice to be racing this time.  We had a steady dose of climbing and light ascending before flattening out into the dirt road. I recall big snow flakes coming down but it did not cause a problem.  I set sights on catching Stephanie Reilly (Team Run) which I was successful in doing around 4 miles. She was cursing and swearing the dirt road which was firm amongst the puddles but my traction was decent.

I caught Kevin Alliette (WRT) and we passed through mile five. I was too lazy to check my Garmin for the time and distance so I asked him what we just passed through 5 in? 29:08 replied Kevin. He took off on me shortly thereafter and put almost a minute on me to the finish line. In the distance, I could see Joe Shairs and then Dave Dunham and thought maybe I could close in. I was closing on Todd. I was only able to get within his heels. I encouraged him, no, told him, that he needs to start rolling around 6.5 miles which has some decent down grade if he wanted to catch the master runners ahead. It was at this point that my right calf was starting to not feel good. The Inov8 195’s and my less than perfect stride were no doubt catching up to me (denial that my fitness is not where it should be). Todd took off. I only wish I had the fitness to join him as he got some decent momentum. I focused on getting to the low point of the course and did not worry about how I was going to get up the hills and into the finish. I was a mess on the climb up to mile 9 but held it together as best I could. I started to hear Stephanie behind me so I had to get a move on (hustle) as I was in no mood give up position in the last mile. I got it together after the rail road tracks and held on into the parking lot where I got within a few feet of Ryan Miller. I finished 53^rd out of 510 runners. My time was 58:26 (5:51 pace) and just three spots away from page 1 on the posted results. Page one has been elusive for me in the New England Championship races. The effort was strong the whole way despite fadeding a bit after 7 miles which was totally expected. My training for the week was not the best as I missed some days after wisdom teeth (2) extraction and some good ‘ol pain all week (thankfully does not hurt while running). No excuses though….

Full results

KrissyK photos

Snowshoe Classic at Brooksby Farms

Hitting the line on empty
Photo by Krissy courtesy iPhone 4S

I signed up for this 5K (my GPS plotted 3.09 miles during the race) snowshoe race at Brooksby Farm in Peabody as soon as I heard the Blizzard of 2013 was coming. Mother Nature was not going to keep this guy down. Krissy and I picked up Angel Green (Wicked Running Club) and headed to the farm. I realize that I have kept all of my 2013 racing within a five mile radius of home. Just a lazy coincidence so far. After getting my bib number and race packet that had a pair of socks (can't get enough socks, right?) I made a point to find the race director to get the scoop on the course. He said between orange ribbons, arrows, volunteers, and snowmobile tracks, it should be easy to follow. He also said save your energy for the hills at the end. He was not kidding. Did I listen? Nope. I warmed up for a light run on the roads with Steve Dowsett (Whirlaway) who has been tearing up the snowshoe races this winter. I got set with the racing stuff and eased into the Dion 121 snowshoes that have had only one race under them (Sidehiller 2011). I wore Inov8 195's which are light. We got some instruction from the race director and the Mayor of Peabody, Edward A. Bettencourt Jr., shot the starting pistol releasing almost 70 brave entries. I jumped into the lead and let the lungs burn. I listened to the shuffling behind me as I worked along, shifting left and right on the track to find stable footing. Despite the snowmobile running over it, the snow was still deep, light, and sloppy for footing. I lost the sound of shuffling behind me after a few minutes and headed into the woods loop which could be described as a winter wonderland - tall pines covered with snow. The snow was barely broken by those that marked the course. The hills were gently rolling so far when the course popped out to the orchard with a generous long downhill stretch where I opened up the stride and let it fly for a bit. I thought the race director was being kind but I know what goes down must be offset with getting back up to the farm. The tough sledding came when crossing a field that was exposed to plenty of deep drift from the winds a day earlier. It took a lot of effort. This was certainly the deepest stuff we embarked on the course. I tried to minimize overall effort to prepare for the climb that I anticipated ahead. True to form, the hill that the race director warned about loomed. It was not steep but long enough to get your attention. I worked it and the strides short. My legs were cooked at the top. I could see the barn house that we started next to in the distance and was looking forward to hitting that finish line as my tank was close to empty. It felt like forever to get there as the course teases us as we had to go around the barn property and tour another orchard. I passed a cool green air cooled Volkswagen Camper Bus (something like this) buried in the snow 200 meters before the finish line. Leave it to the VW geek to appreciate that site during a lung burning event. I was relieved to hit the finish line in 31:35, 10:12 per mile average, a result of the conditions. Dave Long (Wicked Running Club) was 2nd in 32:17. Steve finished up fifth overall, 34:49, and was not too happy how his race unfolded. Snow conditions and course terrain can beat up the fittest of athletes. I put down a Vita Coco and two apple cinnamon bars before heading out for a cool down loop with Steve on the roads. The race was treated with plenty of food inside the barn house which is a store all year-round. I helped myself to the veggie chili, apple crisp, and mini italian sandwiches from Santoros. I picked up a jar of Brooksby Farm Honey and a Su Changs (awesome Cantonese food) gift certificate. Meanwhile, there were raffles flying out left and right. Krissy scored a Paddy Kelly's gift certificate. In all, this was a great event. The course was tough but gave the entrant what they would expect in southern New England. Mother Nature came through with the snow and we happily met the challenge.

 Jen Searl, Angel Green, Patrick Taylor, Jim Pawlicki, Krissy Kozlosky

Results

Great Stew Chase

Unlaced into the finish at the Great Stew Chase 15K in Lynn
Photo by KrissyK

I placed third (54:27, 5:51 pace) on Sunday at the Great Stew Chase 15K in Lynn. It was not easy as I had a front row seat watching CMS masters and teammates - Jason Porter and Dave Dunham take command in the second half of the race. Jason broke up a pack of six around mile 4 to chase solo leader, Daniel Croteau (NBTC). Jason got the lead somewhere around the "turn-around" while Dave and Somerville Road Runner, Ryan Kerrigan matched his move as they passed Daniel. I trailed a few strides and noted that my downhill prowess was failing. Dave Corbett was beside at this point and looking good. I had to work hard to keep Dave Dunham and Ryan close. I trailed both by four seconds when we left Centennial Park (6.5 miles). I felt my laces loosen up on my right shoe. I did not want to look down, maintaining denial that it was happening. For the record, the shoe was double tied with loops tucked in before race start. I was not about to stop and and take care of it, however, I worried. I lost focus and ground to Dave who was really holding tough and trying to catch Jason. I got past Ryan who stayed in my hip pocket and no doubt laughing at my laces whipping about. Dave and Jason never let up over the last two miles. I barely held Ryan off at the end where Krissy and my dad were. I just then looked down at the laces. Just one loop came untied, the other fine which saved everything from unraveling except my race. Still, this was a hard effort. It was fun to have the pack early on. These guys will be hitting the Amherst 10 mile race hard so the efforts on this course will pay off.

Full results on coolrunning
Stew Chase 15K photos by KrissyK

AlterG Anti-Gravity experience



Defying Gravity while running



I met up with Kev Balance, EJN, Victoria Barnaby, and Joe Navas at Fitzgerald Physical Therapy in Woburn on Friday evening. Thus LevelRenner was in full representation and got the skinny with a plethorah of video, stats, and interviews over the course of the next few hours. Sean and Holly Fitzgerald have state of the art services, therapy rooms, massage, and an AlterG Treadmill. I have always been curious about the treadmill that defies gravity since hearing Nate Jenkins running a sub 4 minute mile a few years ago. Sean gave us the tour of his facility before we hit him with questions on the AlterG for which we'd all have a go at. I was amazed what it was like to run on the treadmill at 80% of my body weight. Speed, incline, and percentage of body weight are adjustable on the fly. I ran for about 1.5 miles from 8 mph to 10.5 mph. My legs did not feel like they were working too hard but I was certainly breaking a sweat after a few minutes. I adjusted the percentage of my body weight while running and it was hilarious to feel what it is really like to be "light on your feet." I got some video of Kevin for about a minute while he was zipped in below. Joe is taking video in the background. Check out LevelRenner here which will soon feature high quality video of our visit and an inteview with Sean Fitzgerald at the end of the night.

Each of us walked away with a better idea of what the treadmill was all about and the benefits it has for athletes either recovering or to gauge, specifically measure, at what point pain comes into the picture. Sean and Holly were great for keeping the lights on after hours and giving us their time. They offer all sorts of services at their facility in Woburn and have an additional office in Malden. The running services include: full extremity biomechanical assessment, video running analysis, functional movement screen, expert footwear recommendation, assesment of need for orthotics, therapeutic excercise prescription, and instruction for running technique. As for the AlterG, it can be rented by the minute with various programs that are reasonably priced if you purchase bulk minutes.