Nahant 30K - breaking out of the fog

The Nahant 30K was race # 6 of the USATF New England Road Race Grand Prix on Sunday. I can see Nahant from the house and many Sunday long runs have been run out in Nahant. In addition, I got lucky a few years back and my 6:01 mile pace provided a win at this race in 2008.

This past week of training has been complete crap because of planter fasciitis. I managed to run Wednesday, Thursday, and Friday for a total of 16 miles. Thus, I was getting to the starting foggy starting line on Sunday morning with a one mile at a time approach. I kept in mind that Krissy would be on the course taking photos and an easy DNF would be offered if I stopped where she camped out and I could called it a day. A 30K is 18.6 miles – pretty much a marathon by my fitness standards. The early miles and approach of many runners around me had the jolly feel of a marathon. Casual conversations and jokes were bandied about. I liked it. It was fun until the climbing in Nahant began. I got quiet and tried to ignore my previous week of training and why. 6:10 pace was routine for the first 5 miles. I was with Joe Shairs and could not complain about the good race position (top 30 or so) after the first 10K. Then my race unraveled. My legs were junk, muscles in my right hamstring were tight and getting hot. I was not surprised but did not want to accept it half way through the race. I lost ground on each climb in middle third (and last third for that matter) of the race. Joe smartly bolted after Martin Tighe and was out of sight. Spacing between runners at this point is spread out anyway.

In full flight in Nahant
Photo by KrissyK

I never thought about dropping out as slowing down made everything tolerable but not good mentally. The pain in the foot was not flaring up enough to whine but the lower legs were not happy. As bad as I was plodding along (guessing 6:30’s), only a few runners went by over the last 10 miles. Michael Cooney looked the best of them as we rounded the top of the Northeastern lab loop and Krissy for the 2^nd time. Running downhill was problematic – legs just hurt - feet slapping and my stride mechanics were sloppy. I saw friend, Patrick Taylor on the corner of the Nahant town hall a mile later. He busted my balls on how far ahead Joe was. True. I told him how I felt, with the PG13 version out loud of course. David Corbett pulled up soon after.  There was less than 25 minutes of running left and the sun burned off the clouds and fog. I forced a second wind and stubbornness to multiply the misery by staying with David no matter what and how tired I was. We ran together trading the effort which I really appreciated over the last 3 miles. Jason Bui blew past us with 1.5 miles to go and looked fresh making me jealous. I managed to pass one more guy and got passed by a BAA runner in the final 400 meters. 37^th place, 6:17 average pace per mile, 1:56:58 crossing another finish line that I was glad to meet as there were doubts all week.

I hung out and traded stories with CMS mates and others – seeking to hear their positive efforts, PR’s, and personal wins. They all picked me up. The emotion I saw from Cheryl Taylor Cleary – winning her first New England Gran Prix was priceless. The first two people to call in order was her mom (voice mail) and then her coach, former CMS athlete, Kevin Beck. Dan Vassallo was on top too - I knew how much this meant to him. My dad was in attendance and shook my hand, proud of the effort no matter place or time. Krissy hustled to the finish line to get more photos. Amazing. The CMS men’s open team got the win. They were destined for 2^nd place half way through the race but things changed in the 2^nd half. Dan Vassallo, Patrick Rich, and Scott Leslie are tough SOB’s, period. The masters team pulled out a strong 2^nd place finish behind Jason Porter (top 40+), Joe Shairs, and Martin Tighe (top 50+). The afternoon kicked off by hosting friends, CMS and SRR competitors back at the house for some grilling. We were a tired crowd with good reason.

KrissyK SmugMug Nahant 30K race photos September 29, 2013

Nahant 30K race results September 29, 2013

ECTA 10 mile trail race - Hamilton

Half mile into the second loop. This photo by Krissy is one of my all time favorites. 

This race as part of the North Shore Trail Series. ECTA - Essex County Trail Association conserves and purchases land around the county so my dollar is going to a great resource and service. Furthermore, this race bounces around Hamilton showing runners the various trails in the area including private land opened up just for the race. Thus the start and finish - even the overall distance will vary year to year. Each runner got to enter a raffle and a chance at gaining entry into the Stonecat Trail race in November. I was hoping to win an entry and had several others pulling for me but it was not meant to be. The race waited for the train to pass by at 9:07 and we started off within minutes as we were to cross the train tracks in the first mile. CMS-mate Joe Shairs took the command with David Long and I in tow. David and Joe would trade spots over the next three miles while I kept my head down and focused on footing and proximity. The course is a mix of everything you expect in a New England trail run. There was nothing technical however for footing but you had to pay attention. I pulled beside Joe after three miles and took the lead leaving Appleton Farms. The course got twisty on single track heading back to the half way point (also the start / finish line). I came through 5 miles around 31:15 or so and began the identical 2nd loop. David Long was not too far back and Joe not too far back from him so I had to keep on pressing through the trails. I could feel my legs were much more tired. I some time to think and came to the conclusion around 6.5 miles that if anyone wins a race in the trail series that an automatic lottery by-pass should be granted for the Stonecat Trail Marathon. I started to pass runners who were still on their first lap and I had less than a mile to go. I had to be careful passing them on the single track trail and I made sure that I communicated my passing on the left of them while also supporting their efforts. I crossed the line in 1:02:45 in a pretty tired state but at ease picking up a win in the trail series. I earned the trashed plantar in my right heel that cropped up after Lone Gull the previous weekend. David was right behind me in 1:03:11 and Joe came through in 1:04:55 (top master). The poor guy was limping into the finish and hobbled around post race. I know we both took Sunday off to let the wounds heal. Rumor has it that we plan on running 30 kilometers all while being surrounded by water.

Krissy caught me smiling. I was surprised to see here out there in the swamp.

Joe and I carefully calculating our steps. Photo by Roger Perham

ECTA 10 mile trail race photos by KrissyK

Lone Gull 10K - USATF New England Championship

Charging through at the Lone Gull 10K
Photo KrissyK

The Lone Gull 10K in Gloucester from Good Harbor Beach is a puddle jump for Krissy and I. Temps were ideal and no humidity under sunny skies. The race was the New England Championship for the 10K distance so all of the teams were in town for the competition. I was aiming for a sub 35 minute race and was on pace for such running behind CMS teammates Kevin Gorman and Tim Mahoney through miles one, two, and three. That 3rd one gave me the drama to set up the 2nd half of the race. I tweaked my right hamstring during the week and was reminded of it on a little climb to mile three. I backed off from my mates heels and ran a race of survival to the finish line. I was OK to run but my mind was all over the place taking inventories of how muscles were feeling and how bad I was going to rig for the last few miles. Stephanie Reilly (1st female and sub 35 for the day) and only four others went by me in the last three miles so that was not too bad. I was proud of hanging in and battling Justin Soucy all the way to the final 100 meters. The CMS men's open and masters teams got a big boost by capturing the team titles outright for the first time this year.

Lone Gull 10K 2013 results
KrissyK photos

Place Name  Ag Div/Tot  Div        City St Team NameNettime Pace  Guntime Pace

67 James Pawlicki 38 20/110 M3039 Lynn MA CENTRAL MASS STRIDERS 35:29 5:43 35:30 5:43 

Relay Around Lake Winnipesaukee

Jane's Addiction - "Coming down the mountain"

25th Annual Fred Brown Relay Around Lake Winnipesaukee

Weirs Beach, NH, September 7, 2013

Question: What do you get when you ask a relay team of eight runners to pedal every mile around Lake Winnipesaukee except for running their leg?

Answer: 8 tired bodies

Wrapping up my leg in Alton Bay. 

Brian Cullinan, Brian Keefe, and Alex White under the tent picking corn

Yes, the relay course around the lake is 65.1 miles. The Somerville Road Runners had several teams going. The team that I was on caved into my desire to run leg 2 which measured out to 10.8 miles via my Garmin GPS. The team biked over (about four miles) to the start at Fun Spot for the 8:00 start. Brian Cullinan started our team off for a tough 10.7 miles with the tough stretch really over the last 3 miles. About a minute after 80+ teams started, the rest of our team biked to exchange zone #1 where I needed to get ready for my leg at Arlberg Ski Shop.  I had about 10 minutes to hit the porta-john after getting my bike stuff off and running gear on. I was not rushed but there was not any time to waste before Brian came in and handed the baton off to me. My legs were heavy from the get go as I started up the hills. I ran this leg two years ago so I was pretty relaxed. This leg, although, rolling, offers fair downhill into Alton Bay. I caught two runners (one SRR runner) in the first few miles. Meanwhile, I knew Larissa was right behind me. I kept my head down and ran as hard as the legs would allow. I had the lake to my left for the last few miles of the leg. I barely held Larissa off. I ran 1:04:05. It was a few minutes slower than what I ran for this leg two years back. I handed off to Brian Keefe who was getting boos from the crowd as he was not ready and waiting for me in the exchange zone. We lost just a few seconds there though. Brian soon rolled into the exchange zone in time for me to get changed back into some bike gear and set off for the biking along the teams and course for the rest of the day. Biking along changed my perspective on how hilly the course is as well as how lonely it can get for the runners. Fortunately, cars are driving along with other runners - supporting all runners. Examples of pulling over and handing a water bottle to a teammate or for a competitor is routine. It is a friendly atmosphere. My legs were really giving me fits on any and all climbing so I faded back away from my SRR mates as they are pretty good at the biking. I took my time for the next few hours and stopped along most of the exchange zones to refill my water bottle, take a break, and rest. I found getting back on the bike and pedaling up the inclines really tough and legs were starting to cramp in the early afternoon. I was on my own for the last two exchange zones. I took my time and took my last stop at a store about five miles from the finish line. I camped on a bench in the shade outside the store after buying health food - gummy bears, iced tea, and twizzlers. The last five miles were brutal. I think I rolled into the finish at Fun Spot around 3:30 in the afternoon. What a day. Our team finished 3rd overall - not bad for a team that biked and ran all day. Would I do it again? Likely. Special thanks to the teammates in no specific order: Brian Cullinan, Brian Keefe, Greg Soutiea, Brian Tinger, John Longo, Alex White, and Sean McDonough who were all not only brave enough to take on the run and bike challenge - but accepted it graciously. Full results

My ride and a rare break at a farm stand

Level Renner 10K

Joe and Jim keeping it Level before mile 1
Photo by KrissyK

Krissy got an invite to attend this 10K from kevbalance (KG) and she transferred it over to me. I was excited to get a chance to run in D.W.Field Park in Brockton. I had no idea what to expect. When Krissy, Joe, and I rolled into the park, it was obvious that this place was a gem. It felt like Break Heart Reservation in Saugus and Wakefield. Kevin welcomed us right away once we saw him. Joe and I connected with CMS mate Scott Deslongchamps for a warm up on the 2nd loop of the course (3.78 miles) as I felt a longer warm up would help me out and we had the time. We got a chance to see what we were up against on the roads that followed two bodies of water. It was a nice course that had at least 75% shade. This race brought in the big guns like Ruben Sanca and Glarius Rop. Joe and I did not discuss our racing plan before the race but before we knew it, we were side by side from the start which went up Tower Hill (3 times by the way). I felt good and Joe and I joked after the race that neither of us took the tangents properly. Loop one was a quickie around the first pond and up Tower Hill again. There was plenty of shade and it was appreciated. Our pacing through three miles was around 5:42 pace and we were off into the bigger of the two loops. We were not chasing anyone down nor was anyone clipping our heels so we kept pressing as much as possible. We took turns in front of the other navigating through our mutual silence. I started to wear a bit at 4.5 miles but we hit a fair stretch of down grade which was just in time for me. We took our last turn at the entrance and went after the last hill at 6 miles. I got a few steps on Joe. He told me to go for it about half way up but I did not see the point in killing it so I backed off for him as I knew he was top master. We rolled into the finish in 35:39. Not too bad for a days work and a busy weekend. I would not trade this for anything.  I love racing and had some great company today. Joe and I hope to be in the 34's at Lone Gull. There was plenty of post race food. I took down some Watermelon before heading out for a cool down with Joe and Scott. We bumped into Ruben who won with a sub 30 (road PR?). He filled us in on his race break down and upcoming racing plans. We got back in time for some refreshments and vendor displays before getting to the awards. I picked up 2nd in my age group. Joe took top master. Scott was 3rd master. We combined for the top team (three score). Good day for CMS as the ladies also picked up the top prize. There were a ton of raffle prizes given out. In summary, this race is only going to get bigger so don't miss out next year.

KrissyK photos

Scott Mason photography

The end
Photo by KrissyK

Level Renner 10K Road Race results August 25, 2013

Level Renner

My splits per course mile markings:
Distance     Time     Avg Pace
6.24          35:38.32  5:43/mi
0.99          5:36.72    5:39/mi
1.00          5:38.85    5:37/mi
1.01          5:51.80    5:52/mi
1.00          5:50.22    5:48/mi
1.00          5:44.45    5:43/mi
1.02          5:38.90    5:34/mi
0.21          1:17.38    6:08/mi

Thomas Chamberas 6K XC race

Narrow start at the Thomas Chamberas 6K XC race in Carlisle.
Photo by KrissyK

Trailing Jason Cakouros before 1 mile

This race kicks off the USATF New England Cross Country Grand Prix for 2013. I was scheduled to race in the trails in Beverly but I also wanted to field a CMS team in Carlisle. So I donated the entry fee for the Beverly Commons trail race and sacrificed North Shore Trail Series points (I was leading the series) for the team event. Dan Vassallo picked up Krissy and I and we were at the 6K race 35 minutes later. Upon arrival, we found CMS mates Arthur Besse (nice Corvette by the way), Michael Quintal, and Dan Verrington. Thankfully we had five guys otherwise we would not have scored as a team. We warmed up on the course along with Dave Menard (BAA) and Steve Dowsett (Whirlaway) which was the usual course, however, with a new narrow start and different finish. I did not mind the narrow start but the long winded Michael P. Mahone speech was a stretch.
Maybe five minutes long while the race is on the starting line is too much. It was concluded with the star spangled banner and cheers from two hundred plus runners and spectators. I started in row two and got a clear start with a few light handed pushes on my back on the up hill start around the corn field. Dust kicked up as it usually does. The race went out fast as one has to jockey for position as single track a mile in awaited. I ran behind Jason Cakouros (HFC Striders) for the first mile or so. The single track and tight s-turns were fun and the pace was good. Once we got to open up on wider trails I tried to battle with some GBTC guys. I came out of the lolli-pop loop chasing down top master Justin Renz (HFC Striders) with whom I have not been able to beat this year so I was motivated to go for it today. I passed him with less than 800 meters to go and held him off crossing the line in 19:52 and 29th place. The team finished 4th overall with the bare minimum to score (five). I cooled down the team and reflected on how our races went. It was awesome to hear Arthur Besse have so much fun out there as he experiences these races for the first time. My Garmin measured 3.35 miles and calculated 5:56 pace.....

Photos by KrissyK

Thomas Chamberas 6K XC Race

Carlisle,MA August 24, 2013

Place  Name             No. S Ag City          St Div Team  Time   Pace

29  JAMES PAWLICKI 10 M 38 BEVERLY   MA   5 CMS   19:52  5:20

Lynn Woods Relay

Mark Flaherty, John Bowser, Jim Pawlicki, and Dennis Floyd
Photo by Bill Jackson via Samsung Galaxy S3

Lynn Woods is one of the best kept secrets for trail running on the North Shore. A record number of 109 teams were on the starting line for the annual Lynn Woods Relay race. Our team was made up of four former State College runners: hence 4 Vikings and an Owl. The lineup consisted of Dennis Floyd, Mark Flaherty, John Bowser, and I. We each run 2.5 miles of hilly terrain and hand off to the teammate. The four of us run in the Lynn Woods weekly races during the summer and on Sunday mornings as schedules allow. In addition, John and Dennis were teammates of mine at Salem State while Mark was a competitor at Westfield State in the mid to late 1990's. I started off leg 1 chasing down a former Salem State runner, Ryan Collins. He was tough in the first mile. I got into second place once I got past him. First place was way ahead so I held my position and crossed the finish in 14:33 which was the sixth fastest split for all runners. Mark Flaherty took off and held his own despite some tweaked rib cage muscles. He handed off to John Bowser to kept the 3rd place position he received. Then Dennis got passed at the start of his leg by David Long but finished strong. The team finished 4th overall. It has been a while since I ran the relay and am glad that I did it. Krissy and I made our way over to Prince Pizza with the Wicked Running Club for a great night.

 2013 LYNN WOODS 10 MILE RELAY AUGUST 21, 2013

4 . 3 VIKINGS AND AN OWL (101)         1:02:35

  JIM PAWLICKI               14:33     14:33

  MARK FLAHERTY              30:29     15:56

  JOHN BOWSER                45:45     15:16

  DENNIS FLOYD             1:02:35     16:50