Resolution 5k 2017

Official time: 21:12.  16th overall.  10th in Age Group.  Results here.

Always a fun way to start the year, Mike Galoob's Resolution 5k is a mix of beach and non-technical trails.  The conditions have generally been pretty good for winter but this year looked to mix things up with an impending snow storm.  The beach was hardpacked but the trails had a choppy snow based on my warm-up.  It was cold with the wind but not numbingly so.  Ten minutes before the race began, snow began to fall at a sideways angle from the heavy wind.

And we're off! - Photo by Scott Mason

We lined up on the beach and were off, with people taking a variety of lines towards the turnaround.  The wind was at our back and I tried to monitor my pace based on my position to everyone else.  Not long after the turnaround Leslie O'Dell and a couple guys passed me.  I tried to hold on but they began to put distance on me.  We were running into the wind now and the snow was blinding me and stinging my eyes.  We left the solid sand and hit the choppy snow which gave me a chance to catch up.  But it was short lived and by the road section they put distance on me again.

Once we passed the Black Point parking lot and entered the trails I was in no man's land.  I couldn't catch up with the group and was worried about someone gaining on me.  My Speedcross handled the snow well - there was little ice to speak of and traction wasn't an issue this time.  The group ahead began to splinter as we approached the old ruins but I still wasn't gaining.

I made a little headway on folks during the last beach section but their lead was too great and I wasn't able to do anything.  I finished 16th.  Not a particularly great race time or place wise but I haven't been doing anything towards speed so I'm not surprised at the results.  By now the snow was really coming down and all the guys had fine ice beards.  I used my cooldown as an opportunity to take a couple GoPro shots and then return to the finish to snack and get crumbs stuck in my beard.

Here's a couple of the videos I shot:

The Rhode Runners once again came correct and narrowly beat the WTAC men.  The WTAC fared better however.  It should be a good competition this year!  By now the snow was piling up and staying warm was difficult.  The roads were already crappy by the time I headed home and I was happy to get home to the family and batten down for the storm.  Looking forward to the next race at Old Mountain Field.

Time to go home to the fire
Photo by Scott Mason

Weekly Log: 11.30.15 - 12.6.15 - California Bound!

I’m California bound this week for my work’s annual meeting.  Looking forward to spending some time on the other side of the country and hope I can get in a bunch of good runs.

Monday – Huntington Beach, CA – 10 miles

We flew friggin’ early out of Boston – the upside that we got to Cali at noon.  After a lunch at the Hyatt Regency (our home for the next week) I took an hour nap and then went out to explore the bike path.  The hotel is right on the beach and the path goes for miles in both directions.  The beach itself is very wide with huge waves.  No wonder it’s known as Surf City.

View from the hotel terrace

Tuesday – Laguna Beach – 9 miles

All we had to do today was get things set up and we were done by noon.  We had rented a big van and after dropping my off coworkers downtown, I headed down the Pacific Coast Highway to check out the Crystal Cove Canyons. Took me a couple tries to find it but once I did it proved to be unlike any run we have in Rhode Island.  It’s a ¼ mile from the coast but the trail immediately climbs 750 feet up along a ridgeline.  This was a tough climb but I was rewarded with incredible views of the coast.  I followed the ridgeline and began to get nervous about rattlesnakes (I didn’t see/hear any).  The trails were wide dirt roads with no obstacles.  As I descended I hit some hardpack single track which was fun to run down…until it got really steep and I had to slow myself down in a hurry.  Psyched I got this run in on Day 2 as the conference begins tomorrow and my running will be limited from here on out.
 

The initial uphill across from the ocean

With little ground cover the views were excellent

The largest mountain in the region - Santiago Peak

Cactus!

 

Posed for a picture up at one of the campsites along the ridge

 

Beautiful hills everywhere!

  

Wednesday – 0 miles

Thursday – Huntington Beach, CA – 6.2 miles

I had been tasked with leading a fun run at the conference on Saturday morning.  A bridge from the hotel leads over the busy road and directly to the bike path.  I knew we’d just be following the path for 1.5 miles one direction so this morning I ran both options.  Heading north took us next to downtown HB and might be more interesting.  Heading south was quieter as the beach becomes a state park.  I had called Beach Services and was told to keep this event on the DL so while less interesting I think the south route may be the better choice.  I’ll have to think about it.

Friday – 0 miles

My only time to run is in the early AM. However this morning I was overseeing the 6 AM Yoga session, part of my charge as the unofficial “Wellness Coordinator.”  We had a good turnout of about twenry people and everyone enjoyed it.  The yogi was named Rueben and he was a charming guy.  I was able to participate.  I haven’t done any yoga in a while and it showed. In the afternoon there was another yoga session.  Due to the location and time of date it wasn’t as popular but we still got ten people to attend.

Saturday – Huntington Beach, CA – 6.5 miles

It was the day of the fun run.  I woke up at 4:30 so that I could go out and mark the course with glow rings.  I decided that the course would head north as we were heading out pretty early and I thought it would be more interesting.  I hung a few rings in obvious places and thought that with it being a bike path there wouldn’t be too much trouble.  I stuck three rings on the signpost where people would turn around.

We ended up getting thirty people to show up which I was really happy with.  Everyone that showed up got a free tech shirt I designed.  I thought they were pretty sharp.  I explained how far we’d be going and then we made our way across the bridge and were off.  I took it easy at first to make sure everyone was accounted for and then I sped up to check on the front runners.  I should have been faster – there was a split in the bike path I didn’t account for and a couple folks went the wrong way (they ran parallel so it wasn’t a major deal).  The problem was that by the time we reach the split daylight had robbed the glowrings of their power.  I ended up staying there and directing the rest of the runners.

Not a major thing and people turned around at the appropriate point thanks to a doctor named Lou who had agreed to help out with the run.  Everyone who came up to me afterwards enjoyed the run and were happy we added the event so in the end it was a big success.

Post-fun run with coworker Carol
Photo by Justina Andonian

Sunday – Aliso Viejo – 11.5 miles

Started the day with another early morning Yoga session.  Sadly we didn't have much of a turnout.  I guess the morning after the late night gala was more than people could take.  By 11 AM the conference was done.  The AAAP Board treated us all to spa appointments to say thanks for all our hard work.  I got a deep tissue therapeutic massage.  It was rocketsauce.

We weren’t flying out until tomorrow so after the massage I headed for the Aliso and Wood Canyons, recommended to me by rollerskiing maestro Chris Garvin.  I  had enjoyed the Crystal Cove Canyon but this place was way way better.  It was packed withpeople – I was constantly seeing hikers and mountain bikers.  The trails were so hardpacked that the mountain bikers were flying down the trails. Dangerously so at points.  You had to keep your eye out for them.  After a couple easy miles in the canyon I began the climb towards “Top of the World.”  This was work but the views made it worth it.  With just low shrubs it was incredible views almost all the time.  Pretty amazing views of the mountains to the east and at the Top o’ World there were great views of the coastline below. 

From here I took the ridgeline out but then realized it was getting pretty late.  With the sun setting behind the ridge it was getting dark in a hurry.  I hurried down the Rock-It trail which was fast, steep and very fun.  By the time I reached the canyon floor it was quite dark but the trails were flat and the last 1.5 miles is on pavement.  Great run and I’m so glad I got to check this place out before I head home.

Lots of fire warnings with the drought stricken landscape

Cool caves in the canyon

The trails go off into the distance seemingly forever

Hardpacked dirt and rock trails

The trail leading to the "Top of the World"

Oh to have reached those mountains

Weekly Mileage: 43.2 miles

Year to Date: 1,874.9 miles

Weekly Log: 8.3.15 - 8.9.15

August is here and I've no idea what my fall plans are.  But I'm sure I'll come up with something and so it's time to kick up the mileage and begin to focus on long runs.

Monday - East Providence, RI - 8.1 miles

It was a hot one out there but with the bastard Strava elevation challenge complete I was happy to head out on a flat run.  I ran the East Bay bike path down into Barrington and the pace ended up being pretty peppy.  I'll contribute that to finally having flat route to run.  I found a little trail network right where I wanted to turn around.  I'll have to explore it another time.  Overall pace for the run was under 7 minutes which pleased me.

Tuesday - Providence, RI - 4 miles

This morning a screaming hellstorm came through, stealing our electricity but luckily not causing any destruction in our yard.  Up at the office, it turned out East Providence was without power as well.  Before heading back down south I got a short run over on the East Side, hitting the hills around hope street.  Up and down, up and down.  It was fairly hot and my legs weren't happy to return to hill work.  Back at home there was still no power - a seemingly yearly occurrence that we are now well used to.

Wednesday - Providence, RI - 8.3 miles

Busy day at work and I didn't get out until later in the afternoon.  No time to drive anywhere so I just ventured over the bridge to Providence and ran aimlessly until it was time to turn back.  Weather was finally reasonable and not too hot.  Legs were feeling tired by the end.  After a night without power we weren't looking forward to more of the same but luckily the lights came back on at 7 PM.

Thursday - North Kingstown, RI - 8.2 miles

290 push-ups (standard/military/wide/decline) 45/30/40/30/45/30/40/30

Before band practice I ventured out for an afternoon run.  Went through Rome Point first before touring the old stomping grounds.  Some some family friends on their property and then ran past my childhood home.  By now I'm at four miles and while I was hoping for about twelve my legs were feeling spent.  I suppose from all the recent miles.  I was intent on hitting up Snuff Mill Rd but there was no pep.  I had already convinced myself to do ten but by the time I got to the top of the hill I was happy to cut it again to eight.  No reason to kill myself and I was ready to get back to the band house and order some dinner.

Friday - Charlestown, RI - 7 miles

I was working from home so I opted to visit Carter Preserve at lunch time.  After doing a loop through all the woodland trails I went over to the grassland loop and followed an overgrown trail that leads to the train tracks.  I watched a train go by and then following the tracks for awhile, not really sure what my plan was.  I soon came upon an overgrown dirt road and knew I had to check it out.  Eventually it came out to some property I think is owned by the electric company.  I backtracked and followed a side trail which was became sand and pine needles.  I found myself at another one of those sand dunes where folks like to ride dirt bikes and a little more exploration led me to the Narragansett Trail Rd.  Satisfying to find some trails outside of Carter and I followed the powerlines back to the car.

Saturday - 0 miles

Sunday - Charlestown, RI - 14.7 miles

My long runs have been sorely lacking so I wanted to get one in today.  Amanda and Ezri were heading to Wheeler Beach so I decided to run and meet them there.  It would be about 15 miles which was just what I was looking for.  I left a few minutes after them even though the skies were cloudy and overcast.  After a few miles I began to feel drizzles and cursed myself for forgetting to bring my phone.  Would the weather get worse?  Would they stay at the beach?  Nothing to do now but soldier on.  I took Worden's Pond Road down past Tuckertown and then went briefly through Wakefield on my way over to Point Judith Road.  It sprinkled intermittently throughout the run but nothing major.  It was actually great running weather.  PJ Rd was busy and kind of blah but my pace picked up here so I guess my legs liked it.  Good run and no knee issues.  The girls were still at the beach and we spent another couple hours there as the weather cooperated.

Weekly Mileage: 50.5 miles
Year to Date: 1148.9 miles

Weekly Log: 7.27.15 - 8.2.15

Last week of July already?  This summer is flying by and I'm none to happy about it.  I WILL NOT COMPLAIN ABOUT THIS OPPRESSIVE HEAT AND HUMIDITY.  I EMBRACE IT WITH EVERY PORE.  

That said, I've got five days left to complete this silly Strava challenge I've set my eyes on.  16,404 feet of climbing in July.  5700 feet to go.  Madness?  Probably but I shall give it a shot.

Monday - Providence, RI - 7.3 miles

Oh so hot outside!  This is pure folly but I parked on the East Side and made my way to Jenkes Road, a steep mother of a road that I knew could not be avoided.  There was a young woman running the hill as well.  She was only venturing half as high before returning to the bottom but she was in sweats!  True madness and I commended her.  I switched between Jenkes and a more moderate climb and ended up ascending it eight times which was brutal.  There was some powerhiking by the end.  But it worked.  1050 feet on the day.

Tuesday - Charlestown, RI - 8 miles

I was working from home so I knew I'd be running those roads above my house.  It was even hotter than yesterday and by the time I set out the cloud cover was gone, vaporized by the hell sun.  I took a bottle of water on this one and was taking slugs early and often.  There were a couple walking breaks.  The heat was oppressive and I began to think about shortening the run.  I took it one hill at a time though and eventually eked out the 8 miles I was looking for.  I was very proud of getting this one done and the cold shower afterwards was killer.  However Strava absolutely gyped me compared to a shorter run there only a few days prior.  That should've been over 1k but in the end they only gave me 825 feet.  What could I do but take it and shake my fist at the hill.

Wednesday - Exeter, RI - 8 miles

190 push-ups (standard/wide) 45/45/40/25/40

I couldn't stomach the idea of running in the city with 90 degree midday.  So I took my lunch hour at the end of the day and headed south.  After scanning Jonny's feed for choice routes, I settled on a dirt road section of Ten Rod Road that intersects with the New London Turnpike.  They were hilly as advertised and very similar to the hill > valley > hill format at Pardon Joslin Road.  Actually there was more vehicle traffic than I had anticipated though most drove slowly and gave me plenty of room.  The road had a good amount of shade and that helped make the run tolerable.  Bugs weren't too bad either.  Near the end of my run I came upon a biker who had gotten his hog stuck on a root when he had attempted to turn around.  I asked if I could help but he seemed to ignore me in favor of cursing to himself and revving the bike very loudly.  I left him too it.  As usual the last few climbs were brutal and contained a bit of hiking.  Still I got it done and hit 1000' for elevation which is what I was looking for.

Thursday - Exeter/East Providence, RI - 14.2 miles

Two days to go and 2800 feet to go.  It's getting down to the wire and I'm not sure I'm going to get this done. In the morning I returned to the Fisherville Preserve and ran repeats on the Pardon Joslin dirt road.  It was incredibly humid and the air felt like soup.  The deer flies were mercifully sporadic however the little black flies hounded me throughout the run.  After yesterday afternoon's run my legs were really feeling all this climbing.  It didn't take long before all these factors made me consider cutting this one short.  Maybe just four climbs instead of six.  But I knew that would probably be the end of the challenge.  Dutifully I trudged back down and grinded out two more, though they were very tough.  Afterwards I was very satisfied to get it done and I collected another large basket of raspberries in the parking lot.  1100 feet on this one.

The morning run was good but I knew I had to head back out at lunch to grab some more elevation is I was going to have a chance to finish on Friday.  It was 88 degrees out and I had little desire but I went back to the roads above the East Bay bike path and went to work, using the same decent hill along with a small trail network at the base.  Thankfully, there were storm clouds rolling through which provided plenty of shade and wind.  This made the work tolerable.  Back at the office, I was really happy to see that I got 800 feet out of this one.  That leaves with with just under 1000 feet to go.

Friday - Charlestown, RI - 8.8 miles

I had the day off so in the morning I set out to get this thing done.  There was no real choice - I went back to the roads above my house and did repeat after repeat.  It wasn't too hot yet and there was a decent amount of shade to make use of but it took it's toll.  My legs were toast and it became really hard.  I wanted 8 miles but I was happy to do a little more to seal the deal.  I ended up hitting 1100 feet on this run.  Success!

Saturday - 0 miles

No running today after getting this damn challenge done.  I was happy to take a rest day.  Besides I already have 46 miles on the week.

Sunday - Westerly, RI - 10 miles

It was a family beach day and originally I was going to run for a while on the roads near Misquamicut but once we got there I decided to run less and just stick to a barefoot beach run.  This proved to be the right choice.  I ran two miles down to the breachway and as I turned around who do I see but Mike B.  He spotted me running by and quickly joined me.  We ended up following the beach for five miles to the Ocean House and then I left Mike when we got back to Misquamicut beach.  The beach was mobbed and the conversation was lively.  Fun run and I was glad for the impromptu company.  Huge waves today made for fun in the ocean too.

Weekly Mileage: 56.5 miles
Year to Date: 1098.4 miles

Not only did I hit my elevation goal but I also got a goodly amount of mileage for the week.  6000 feet of climbing for this last week of July.  Happy to be done with the challenge and I'm looking forward to not chasing elevation as we head into August.

Weekly Log: 7.6.15 - 7.12-15

Monday - North Kingstown, RI - 5.2 miles

185 push-ups (standard/wide) 40/35/40/30/40

Yesterday's long run trashed my calves and my legs didn't have much life this morning.  I got out of the house early so I ran before work.  Decided to hit up Ryan Park because I wanted trails that were easily accessible and not too taxing.  Took it easy and enjoyed the beautiful day in the park.  Legs found a little life by the end.

Tuesday - East Providence, RI - 6.6 miles

Steamy day in the city.  Decided to explore some new streets.  Parked at the East Bay bike path and took it for a mile to nab a Strava hill segment.  After that I just wandered around using a map I printed.  The heat wore me down and I found myself running out of time before I was needed back at the office.  I misjudged the roads and found a pond and golf course blocking a direct route back to the car so I had to book it (as best I could) to make it back in time for a conference call.

Wednesday - 0 miles

250 push-ups (standard/wide/decline) 45/35/25/40/40/25/40

Good yoga session at Providence Power Yoga during lunch.

Thursday - Johnston, RI/Rehoboth, MA - 12.5 miles

Elbow planks 6 x 1 minute

Before work I went over to the Snake Den for some trails and hills.  Also mud.  I don't know if I've ever seen so many water hazards on these trails.  People had done some work on these trails - there's not a clear trail leading down to farmland and another parking lot.  I discovered a patch of raspberries and gobbled some up before moving on.  I grabbed a segment nearby by my real goal was a segment over by the powerlines that Tod Mahony had named in my honor.  But on the way over the Connector Trail, I smashed my big left toe against a rock.  Christ it hurt.  I stopped to inspect it (I always expect my blood to be caked in blood) but it was only a little bruised.  By now the pain had lessened and I was able to keep running.

I made my over to the Seth segment and hit the gas.  There's 135 feet of climbing and plenty of rocks to contend with.  I pushed it as best I could and was running out of stream by the end.  I needed a breather at the top and luckily the view there is pretty spectacular thanks to enterprising folks who cut down a couple trees.  Turns out I grabbed the segment from Mahony by 2 seconds.  After that I took it easy going down the powerline trail before going back up in a display of pure masochism.  Time was against me now so I took roads back to the car.  I had forgotten that this road is all uphill (ha!) but I wanted elevation today and I guess I got it (700 feet total).

With my day's run out of the way I thought about doing yoga at lunch but I was itching for more miles.  So I drove over to Rehoboth and did some repeats on Rocky Hill Road.  I had done much of this road as big loop from the Wheeler School but never had taken it this far.  The hill was steep and no joke!  The road was also narrow and people drove like maniacs on these back roads.  I had to be careful.  I couldn't imagine a cyclist going down this hill - dicey.  Anyway I did three repeats and would've liked a few more but I had to get back to the office.  Glad I know about this place now - a good alternative to College Hill.

Friday -Westerly/Charlestown, RI - 12.6 miles

Mike B organized a swim/run at the Westerly Town Beach in honor of Tommy 5k who's getting hitched today.  I opted out of the swim and showed up late, talking with Crutch and 5k's brother until the crazies finished their mile swim.  A round of mimosas followed after they pulled themselves out of the way and then we did a three mile beach run.  Fun chitchatting with everyone and I hope 5k has a great wedding.

Then I drove home and switching into some road shoes and took the dog out for 2.4 miles.  Very humid and he clearly lost interest after the first mile.  We managed a little over two miles and cut through the woods to take a shortcut back to the house since I had to start working.

Since I was working from home today, the lunch run was different than usual.  I ran down to Charlestown Town Beach which was packed with folks.  Took off my shoes and enjoyed a few minutes in the ocean before heading home.  It was hot but the water did me right and I enjoyed the run back.  Not a shabby way to spend a lunch run and psyched to get two 12+ mile days in a row!

Saturday - Charlestown, RI - 3.4 miles

Took the dog out for a few easy Saturday morning miles.  Humid as usual.  Kept it easy but sneak in a few hills on him.

Sunday - Charlestown, RI - 14 miles

Went over to Burlingame for a morning long run.  Parked on King's Factory and ran Sammy C's around before heading down to North Camp.  Had some groin tightness but otherwise felt okay.  Then I headed to North Burlingame where the hills worked me over.  I followed the N/S Trail to where it hit road and then reversed course.  Now my legs were feeling it and the groin tightness was getting worse.  The rest of the run was a slog, but I still went out of my way to work in some big climbs because I wanted to get a goodly amount of elevation this week.  It worked and I had 1000 feet of climbing for this run.

When I got home I loaded this run into Strava as "the Great Suffering."  It sounded good at the time but after seeing all the awesome performances on Sunday (Jurek's AT record and Adam Wilcox crushing Hard Rock in particular) perhaps I was being a bit dramatic.

Weekly Mileage: 54.3 miles
Year to Date: 963.4 miles

Big week of miles and also 3200 feet of climbing!  I'd say let's keep it going but I suppose I should taper some for the Beaver race next weekend.

Weekly Log: 11.24.-14 - 11.30.14

The last week of November?  How did that happen?  With a four day weekend on the horizon I hope to maybe get a decent longish run but we'll see.  Will my endurance be as shaky as my speed?

Monday - 0 miles

My knee was pretty sore from the Mews race yesterday so I decided it was best to just rest it.

Tuesday - Charlestown, RI - 4.8 miles

P90X Chest & Back (25 minutes)

I started off the day with good ol' Chest & Back, figuring the warm-up/stretching routine at the beginning would help since I had tweaked my elbow doing pull-ups a few weeks back.  I was only a few sets in when I felt a twinge in my back doing pull-ups.  Great.  I cut it short and within a few hours it hurt to turn my neck.  This kind of twinge usually abates within a few days and then I'm good to resume but it's frustrating nonetheless (especially on my commute when I need to turn my head to merge.)

I left work early for my yearly physical (hearty as an ox) and then went over to Charlestown beach for a short run before dark.  I battled the wind down to the breachway and then took the dirt road back to the car for my gloves.  Then I followed the beach down to Green Hill.  The waves were huge and with the wind at my back the going was easy.  The return trip - not so much.  But the sky was salmon and pink as the sun set and I found myself smiling as I pushed into the wind.

Wednesday - 0 miles

Nasty noreaster outside - luckily it was mostly rain for my work/home though there was some sleet coming down up in East Providence.  At any rate, between the nasty conditions and the boss letting us go home early to enjoy the four day weekend, there was no running today.

Thursday - Charlestown, RI - 5 miles

I took the dog out on a Turkey Day trail loop.  We parked at Browning Woods, ran the trail clockwise to the Heart trail and took that over to Sand Trail Road.  We explored the trails along the sand pits briefly - I've said it before but it's a shame that everyone uses this like a dump.  There is no hope for people.  Then we followed the dirt road back to Gravelly Hill Rd.  A nice five mile loop.  We encountered two people with dogs on the run and amazingly Oliver did not have a barking freak-out with either one.  I'm going to chalk it up to his being exhausted as he doesn't normally run this far.

Friday - Charlestown, RI - 8 miles

I met up with Jonny, Muddy and Jeff for an early morning Black Friday beach run.  We started at the Breachway Grille parking lot and ran down to the Breachway.  From there we took the beach down to Green Hill.  Pace was good but the knee began to ache as we approached Green Hill.  I opted to bail at this point to give the knee a break.  Plus Amanda was waiting for me at home to take Em to get her driver's permit.  I took the roads back to the car, making a brief detour for the tiny trail loop in Green Hill park.  Turns out the rest of the guys only went a little bit farther and made it a 10 mile loop.  Guess I could have stuck with them after all.  But the knee was plenty sore later in the day so it's probably best I quit when I did.  This was my longest run since Bimbler's.

Saturday - 0 miles

Knee is definitely sore from yesterday's run.

Sunday - 0 miles

190 push-ups (standard/wide/military) 30/40/25/25/40/30

Shame to waste a gorgeous final November day but I wasn't getting up early to run and in the afternoon Amanda and I grinded out several hours of necessary yard work.  The raking was enough to irritate my knee.

Weekly Mileage: 17.8 miles
Year to Date: 1,650 miles

A couple good runs this week but it's clear that my knee just isn't getting better.  I suppose a long rest is needed to make this right.  I have an appointment with a sports medicine doc in a couple weeks but until then I guess I'll just play it by ear and listen to my body.

Weekly Log: 8.25.14 - 8.31.14

Monday - 0 miles

The only opportunity to run was in the morning and I chumped out.  Didn't have much oomph and my big toe was aching which was enough of an excuse for me.

Tuesday - Providence, RI - 5.9 miles

22 pull-ups w/ assists (standard/chin-up/close grip) 3/6, 4/4, 3/5, 3/5, 5/4, 4/4

Originally I was going to try to do some hill repeats over on College Hill but I really didn't feel like driving over there and running there probably would've taken too long.  Plus it was hot.  So damn hot.  I opted to still head over to the East Side but instead just run along the swanky neighborhood streets.  I ended up keeping the pace rather peppy for the most part but I took a couple quick breaks in the shade.  Hit the Blackstone trails on the way back for a change of pace (and shade.)

Wednesday - Caratunk Sanctuary, Seekonk, MA - 5 miles

265 push-ups (standard/wide/decline/diamond) 45/40/40/15/45/40/30/10

Another hot day.  I ran over in Caratunk again at a pretty brisk pace all things considered.  Good wildlife sightings.  I ran around Muskrat Pond three times and on my first pass I ran right by one of the pond's namesakes.  I stopped, looked back and we were both startled - it ran off into the underbrush.  On the pond I saw a couple turtles sunbathing on a log.  They plopped in the water every time I ran by.  It was a little cooler in the woods but not by much.

Thursday - Seekonk, MA - 5.9 miles

I went over to the High School track for some speedwork.  It was another scorcher and I was ready to abandon the track idea if the place was filled with high schoolers but I guess school hasn't started yet in Seekonk so I grudingly stuck to my plan.  Almost anyway.  I had planned to do ten 400s but cut it down to eight once I hit the track.  Some big clouds rolled through which helped a great deal.  I probably could have pushed the 400s a little harder but I was still satisfied.  Afterwards I cooled down on the trails along the reservoir.

Splits: 83 / 84 / 84 / 83 / 82 / 81 / 78 / 80

Friday - Smithfield, RI - 12.1 miles

P90X Chest & Back (30 minutes - 1/2 the workout)

After work I started off the long weekend by venturing back to my former employer to once again run the many dirt bike trails in their woods.  I started by exploring the twisty turny stuff behind 900 Salem.  As soon as I entered the woods it was as it felt like I had never left.  Truly the forest is timeless.  The trails ended abruptly where the land had been clearcut but I was surprised to see that they hadn't done much building on the land yet.  I'm sure they will soon.

After only three miles I was feeling parched so I made a beeline for the car behind heading back out deeper into the woods.  The rest of the run was several of my favorite long trails, strung together.  I hadn't forgotten how hilly and technical some of the trails are - I miss being able to train on them regularly.  After about an hour I begun to feel the effort of the trails.  The highlight of the run came near the end when I would out in the open hilly gasline section.  I came upon a couple guys standing on top of a hill next to their jeep, deciding whether to descend a pretty gnarly downhill.  They went for it, jeep bottoming out along the way down, and I enjoyed following them for the rest of this section.  Great Friday run!

Saturday - 0 miles

Sunday - Charlestown, RI - 15.4 miles

Originally I was going to run trails but after 12 solid trail miles on Friday, I opted for easier terrain for this long run.  I went straight down to Charlestown Beach and I began sweating immediately - the humidity was so high.  The beach was pretty nasty from the recent large waves.  Lots of wide red sea weed and tiny bugs hovering everywhere.  I ran down to South Kingstown Beach and it was like that most of the way.  Glad I had my handheld for this run because sweat was pouring off of me throughout.  Mile 10 marked the point when my legs started to get aggravated with me but I tried not to let the pace drop too much and slogged ahead on the local roads back to my house.  Tough run towards the end but a necessary one.

Weekly Mileage: 44.3 miles

Year to Date: 1296.6 miles

Good mix of road and trails this week, including some speedwork.  I want to push the mileage up to 50 next week before enjoying an easier week in the 30 mile range.