Motivated to Succeed

Highland Forest 1-2-3

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Location:

Pittsfield,MA,

Member Since:

Jul 02, 2008

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

 

 

  •  2006 Mohawk Hudson River Marathon (NY)
  • 2007 Vermont City Marathon (VT)
  • 2011 BPAC 6 Hour Run (NY)
  • 2011 Mind the Ducks 12 Hour (NY)
  • 2012 Maple Leaf Indoor Marathon #1 (IN)
  • 2012 Maple Leaf Indoor Marathon #2 (IN)
  • 2012 BPAC 6 Hour Run (NY)
  • 2012 Mind the Ducks 12 Hour (NY)
  • 2012 Memorial Day Marathon (MA)
  • 2012 Around the Lake 12 Hour (MA)
  • 2012 Hancock Shaker Village 50 (MA) 
  • 2012 Bay State Marathon (MA)
  • 2012 First Descents Marathon (DE) 
  • 2013 Maple Leaf Indoor Marathon #1 (IN)
  • 2013 Maple Leaf Indoor Marathon #2 (IN) 
  • 2013 Circular Logic Marathon (IN)
  • 2013 Lake Waramaug 50M (CT)
  • 2013 BPAC 6 Hour Run (NY)
  • 2013 Ragnar Cape Cod Ultra Team (MA) 
  • 2013 Memorial Day Marathon (MA)
  • 2013 Relay For Life No. Berkshire (MA)
  • 2013 Ragnar Adirondack Ultra Team (MA)
  • 2013 BayState Marathon (MA)
  • 2013 One Day At the Fair Marathon (NJ)
  • 2013 West Palm Beaches Marathon (FL)
  • 2014 Arena Attack XL Center Marathon (CT)
  • 2014 Maple City 6-Pack Marathon #1 (IN)
  • 2014 Maple City 6-Pack Marathon #2 (IN)
  • 2014 Maple City 6-Pack Marathon #3 (IN)
  • 2014 Maple City 6-Pack Marathon #4 (IN)
  • 2014 Maple City 6-Pack Marathon #5 (IN)
  • 2014 Maple City 6-Pack Marathon #6 (IN)
  • 2014 Circular Logic Marathon (IN)

 Personal Bests:

  • 400 - 1:01 (2004)
  • 800 - 2:16 (2004)
  • Mile - 5:12 (2004)
  • 2Mile - 11:27 (2004)
  • 5k - 19:44 (2005)
  • 10k 40:46 (11/22/07)
  • 15k - 1:07:40 (11/11/07)
  • 13.11 Half - 1:38:31 (12/9/07)
  • Marathon 3:59:18 (1/25/14)
  • 50 miles 11:44 (5/14/11)

Eagle Scout with Bronze and Gold Palms (2002)

Biked from Ticonderoga, New York to Old Orchard Beach, Maine in August of 2005 (Total of about 290 miles

Short-Term Running Goals:

200 miles @ 72 Hour Race in May

Under 200 #

Sub 4:00 Marathon

 

 

Long-Term Running Goals:

QUALIFY AND RUN IN THE BOSTON MARATHON.

Personal:

I am 27.  Have done 33 marathons and ultras. Really trying to get in shape to get back to running the miles I want to. I love to read and worked for four years in a bookstore. I like to keep track of the books I read. Currently I work as a 6th & 7th grade history teacher at the only charter school in Berkshire County, as well as serve as the coach for the cross country team! Been experimenting as a pescatarian (eating only fish) since August 10, 2011. 

 

Just earned my Master's Degree in Adolescent Education for Social Studies. I have the most wonderful WIFE in the entire world.. EMMA! October 16, 2010

Run when you can, walk when you have to, crawl if you must. Just never give up! - Dean Karnazes -

We are all teachers and we are all students in this sport. - Dean Karnazes -

The simple act of putting one foot in front of the other and moving forward at an accelerated rate can be one of life's greatest - and simplest - pleasures. ~Dean Karnazes 

"Your beliefs become your thoughts, your thoughts become your words, your words become your actions, your actions become your habits, your habits become your values, your values become your destiny." - MK Gandhi 

"The marathon mercilessly rips off the outer layers of our defenses and leaves the raw human, vulnerable and naked. It is here you get an honest glimpse into the soul of an individual. Every insecurity and character flaw is open and on display for all the world to see. No communication is ever more real, no expression ever more honest. There is nothing left to hide behind. The marathon is the great equalizer. Ever movement, every word spoken and unspoken, is radiant truth. The veil has been obliterated. These are the profound moments of human interaction that I live for." - Dean Karnazes 

 

Benn Griffin


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2014 Books I've Read: 

 

 

 

 

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Vibram Five Fingers KSO Lifetime Miles: 367.52
Vibram Komodo Sports (yellow) Lifetime Miles: 570.38
Vibram Bikilas (red) Lifetime Miles: 655.87
Vibram Bikilas (blue) Lifetime Miles: 414.89
Altra Lone Peak Lifetime Miles: 155.19
Lizzy Miles 2012 Lifetime Miles: 58.60
Vibram Komodo Sport (black) Lifetime Miles: 195.60
NB Trail Minimus (orange) Lifetime Miles: 101.74
Altra Instinct (grey) Lifetime Miles: 389.78
Vibram Bikilas (red #2) Lifetime Miles: 10.60
Vibram Bikilas (green) Lifetime Miles: 230.05
Altra Adams Lifetime Miles: 2.00
Merrell Road Glove Lifetime Miles: 46.11
Running MilesSwimming YardsBike Miles
1159.558750.0068.26
Brooks Addictions 8 - #2 Miles: 453.362010 Cycling Mileage Miles: 70.262010 Swimming Mileage Miles: 4.97Vibram Five Fingers KSO Miles: 62.42Brooks Addictions 8 Miles: 6.90Reebok Premier KFS Miles: 25.89Scavenger Can $ Total: Miles: 9.95Brooks Addictions 8 - #3 Miles: 420.64Brooks Addictions 8 - #4 Miles: 151.07
Night Sleep Time: 784.50Nap Time: 0.00Total Sleep Time: 784.50Weight: 190.48
Running MilesSwimming YardsBike Miles
5.170.000.00

8:00 AM - Work was crazy last night, as Saratoga Springs does a First Night celebration every year. For once the bookstore wisened up. Usually people use Borders for one of two reasons: 1. a meeting place/warming hut for the New Years festivities or 2. the bathroom. Borders is the only place in the city with public restrooms (unless you run into the McDonald's I suppose). This year they let us close early, at 6, but it wasn't until 6:40 that I got out of the store, as the store was utterly trashed. I came home and had dinner and then got ready for bed. Tossed and turned though and didn't doze off until about 11. Was up at 5am to the dog barking. Oi. Off to work today too.

Read more from the book on the Bunion Derby of 1928 today. It's getting really good. Am up to page 92 now. Also read another 60-ish pages in the McCullough biography on John Adams at work yesterday before clocking in . It is amazing when you read about the 1928 derby, just how crazy people were! And the guy that organized the race, C.C. Pyle was a shrewd son of a gun. He basically held a monopoly on the runners, making them pay for food, lodging, etc. from only him during the course of the event. I was laughing at one point as I ran because I imagine Pyle as this shrewd businessman kind of like the legendary Jock Semple of the Boston Athletic Association. And lo and behold a vagabond named Ukelele Jake with two mangy muts crashes the party for nearly a week, coming in amongst the leaders despite not paying the $125 entry fee. Well Just like Semple tried to pull K. Switzer from the marathon, he concocted a plan to pull Ukelele Jake from the race by calling the SPCA on the dogs! When he went out to search for them Jake landed in the slammer for vagrancy and that's all she wrote. Classic.

A recurring theme in the book is that everyone had their own stories, and all the favorites (the Finns, the Euros, the elites) seemed to suffer in the opening days of the event, many dropping out. But the sheer magnitude of running and racing across a continent the magnitude of these United States has failed to be acknowledged or recognized as of yet by the runners (at least as far as I've gotten in the book). Can't wait for the next episode.

Left achilles felt a bit better. Did 3 x 15 sets of eccentric exercises on the stairs before bed yesterday. Will do some after my shower and then again before bed tonight. Here's to 2010.

Total Time: 50:00 Total Distance: 5.17 miles Average Pace: 9:40

Brooks Addictions 8 - #2 Miles: 5.17
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Running MilesSwimming YardsBike Miles
10.500.000.00

11:00 AM - Went to bed late last night after driving Ellen home with Jonn. He can't drive after 9pm with the license he has now so I didn't mind. Better than him driving and getting pulled over or something. Got up this morning and was just about to go for a jog, had literally hit the start button on the treadmill and phone started ringing. It was Emmy. I got a late start. Usually by the time she calls I'm done with my run, but not the case today. I told her I'd call her as soon as I finished. Going to go do that now!

Ran on the 'mill and read more of C.C. Pyle's Amazing Footrace about the 1928 Bunion Derby. I implore every running enthusiast out there to pick this book up. It is absolutely amazing. And amazingly horrid. It's crazy to think that a scam artist like C.C. Pyle was able to concoct a scheme like this. He was a vagabond who owed everyone money and constantly skipped town rather than settle debts. He at one point sold 1/2 of his share in a movie buisness to pay off the other guy that bought the other 1/2 and then left them with the whole debt! He promised money to the runners at the end of each stage and so far, as I'm up to page 190 or so, he has yet to pay any of the runners a cent! Can't imagine an idea like this going through in today's world. I'm surprised so many runners pushed through the pain and sweat and tears just to finish the race. This book is definitely on my favorite list.

Working tonight at the bookstore until 1130ish. Tomorrow, Emmy and my mom and me are all going to Copake Country Club to get some of the wedding stuff sorted out. Should be fun.

So today was a first. I guess my treadmill shuts off after 100 minutes? Who would've thought. Ran the whole time at 1-2% grade with a little water at 60, 75, and 90 minutes in. Next time need to set up an aid station.

Total Time: 1:41:30 Total Distance: 10.5 miles Average Pace: 9:40

Brooks Addictions 8 - #2 Miles: 10.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From Rossy on Mon, Jan 04, 2010 at 18:40:46 from 151.151.7.54

Nice treadmill workout Benn! Also, I remember reading an article on C.C. Pyle's Amazing Footrace in a past edition of Runner's World. Sounds pretty interesting; therefore, I'll make sure to add it to my reading list.

From Benn Griffin on Mon, Jan 04, 2010 at 18:57:17 from 72.224.24.63

Oh yeah you must! I am about at page 270 right now. It's crazy to think what these men did in 1928! And there wasn't even any prize money. All these broken promises and yet they persevered. They didn't even have escorts until about a week before reaching the end after several runners got hit by cars!! Collapsed arches, busted achilles, you name it and they kept on running! Hahaha! Hope you read it man. Geoff Williams really knows how to write a story!

Running MilesSwimming YardsBike Miles
5.300.000.00

5:30 PM - Yesterday was a trip! Got up super early and went to Emma's, only it took about three hours to get there because of a big snow storm that dumped 9-10" of snow in that area. Slow and steady my little Chevy Prizm made it. Then we briefly saw Emma's family and said hi to Scott, Rose, Liana, little Janey and then went down to Craryville, NY to Copake Lake Country Club where we are getting married. Ended up meeting Mary who is going to be the event coordinator and as soon as we walked in she recognized my mom from somewhere. Turns out she had lived in Galway at one point and has a couple sons that are a few years younger than Harry (my youngest bro!). Pretty cool! She is really sweet and knows what she is doing. Then we met John and Glen who are the Head Coordinator and Head Chef respectfully. I feel like we got a lot of questions answered and that Emmy felt a bit more relaxed afterwards.

Today I went to work and basically redid the magainze/periodical section. So much work! Found magazines hiding that should have been sent back in March or April! Afterwards, I needed to come home and jog off some stress. Getting excited for the trip though! Going to California the day after tomorrow!!! Woo hoo!

Continued reading Geoff Wiliams's book C.C. Pyle's Amazing Foot Race. Am up to about page 270 and they are less than a week away from ending in NYC. I encourage everyone to read it. It is full of hopes, dreams, adversity, drama, illness, misfortune, hate, triumph, and so much more!

Total Time: 51:30 Total Distance: 5.30 miles Average Pace: 9:43

Brooks Addictions 8 - #2 Miles: 5.30
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Running MilesSwimming YardsBike Miles
5.310.000.00

8:40 AM - Last run in New York before going to Massachusetts to Emma's house and then to Boston to fly out to California! Finished reading Geoff Williams's book on C.C. Pyle's 1928 Bunion Derby today. It kept me hooked until the end. One of the best books I've read about distance runners. Next on my list I am going to reread Running Through the Wall: Personal Encounters with the Ultramarathon. I liked it the first time I read it so hopefully it will be a love the second time around :). Felt good on the treadmill this morning. Will be nice to run on the beaches though in California! Can't wait!

Total Time: 50:30 Total Distance: 5.31 miles Average Pace: 9:30

Brooks Addictions 8 - #2 Miles: 5.31
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From Samantha Dean-Howard on Wed, Jan 06, 2010 at 05:08:38 from 78.32.130.9

Not heard of that book, I will go look now, nice one. And enjoy the beaches I love running on the beach :-)

From Nevels on Thu, Jan 07, 2010 at 14:57:43 from 131.204.15.93

Hey man, I've been flying under the radar for a week or so and haven't really been on the blog much other than to post my all-too-infrequent runs.

In any case, I was scanning your week last week and saw the awesome treadmill run. 100 minutes ... impressive... What are you training for? Do I smell an ultra?

Cool new pic, by the way...

From Benn Griffin on Mon, Jan 11, 2010 at 12:21:16 from 24.176.172.48

So I guess that running is out for a bit. California is awesome, but the second day here we were doing a lot of walking around the city and my right hip started hurting. It got worse the next day and has developed into a constant burning that makes sitting, walking and doing anything but standing straight up painful. I took about 4000mg of extra strength tylenol and ibuprofen yesterday and soaked it to no affect. Really bummed. Yes, Nevels I was thinking of an ultra and/or a trail series but just don't know where this pain came from or why it's happening to me. I wasn't even running. Can't go to the docs either because since I graduated I lost my health insurance. Grrrr.

I was thinking maybe it's the tensor fascie latae? idk though. It's the right hip, in the front and off to the right a bit like where your leg meets your torso.

From Benn Griffin on Tue, Jan 12, 2010 at 12:22:40 from 24.176.172.48

Have been taking it easy and reading up on what might be the problem. I think it might be a pinched nerve since there is a "burning sensation". I suppose I will rest it as much as possible. Have been using heat as well. I am afraid to try to run with it hurting. I am really bummed though because I brought my running stuff and wanted to jog on the beach. Grr! Does anyone know if it is safe to run with a pinched nerve? The pain hasn't gotten better or worse for about three days now. It's pretty constant even with extra strength Tylenol.

From Nevels on Tue, Jan 12, 2010 at 15:39:47 from 131.204.15.93

At one point, a trainer thought I had a pinched nerve (found out a day or two later that it wasn't), and he said it wouldn't do any more damage to run on it, but it might hurt like the blazes. Beyond that, I don't really know much about it. That being said, it might be a good idea to go out for a mile or two just to see what happens. (disclaimer: if it were me, I'd go try to run a mile or so, but at the first sign of worsening, I'd bag it and walk home)

Good luck...

From Rossy on Wed, Jan 13, 2010 at 12:23:18 from 151.151.7.54

I agree with Nevels; that is, try running on it (concentrate on your form to get your mind off of the pain) and if it gets noticeably worse, stop. Best of luck!

From Benn Griffin on Wed, Jan 13, 2010 at 13:34:01 from 24.176.172.48

Going with Emmy to a hole in the wall doc today. It costs $150 upfront, but hopefully they can diagnose me. I really want to try to hobble at least a mile on the beach before I leave. I'm going to ask the doc if that would put any extra strain on it. Keep you posted. Thanks for the thoughts and kind wishes. Why is it that my heart would be content with 10-20 miles easy every day, but my body doesn't want me to do it? Haha. If I had 3 wishes one of them would most certainly be to have the ability to run as far and long as I wanted to each and every day.

From Benn Griffin on Thu, Jan 14, 2010 at 11:54:51 from 24.176.172.48

Went to the MedStop and found out I have Trochanteric Bursitis of my right hip. Got prescribed Tylenol with Codeine and told to ice the hip. I had been doing heat because a couple people recommended heat but that just seemed to make the pain hurt more. I don't know how long it will take for recovery though. No idea where the bursitis came from either. Perhaps from treadmill running at an incline?

From Brent on Thu, Jan 14, 2010 at 15:04:41 from 168.178.30.194

Howling Commando - enjoying the golden state sunshine? how is the injury, back to running? Nice black and white pic.

Stay Kool, B of BS Rools out

Running MilesSwimming YardsBike Miles
0.000.006.25

6:30 PM - Just got back from going to the beach with Emmy. This vacation has been anything but "grand", mainly because of yours truly. To put it blandly I've been a real "DB" because starting the second day I was in a lot of pain in my right hip that just seemed to continually get worse. Finally went to the ER yesterday, had been putting it off because I don't really have health insurance right now. They diagnosed me with bursitis on the hip bone on my right side. I forget the technical mumbo jumbo of it now. The doc was real nice and I told him there was no way I wanted to consider cortisone or surgery so they were off the table. After telling him how many extra strength Tylenol and IBU Profen I had been popping though, I told him it was a good idea to get something maybe a bit stronger?  He gave me a prescription for Tylenol with codeine which seems to be helping more now. However, I owe a huge apology to everyone else on the trip, especially Emmy because I have been irritable, moody, as well as tired, cranky, you name it. She doesn't deserve that. 

Today the rest of the family, Scott, Liana, little Jane, and Kara went up to Monterey in California, but we only had one car so Emmy and I were stuck here. We made the best of it and she mapped out a route to get to Pismo Beach I think it was where we could go kayaking and whatever. Only we went to the bus stop and there was no sign! Then the bus showed up and hung a left and we were left holding the bags and yelling "Hey! Hold that bus!" It didn't stop so we walked to another stop, only to discover we'd be on the bus about forty minutes longer if we took that than wait the hour for the bus to return. So sure enough at the top of the hour again, :08 after is when the bus comes, we were there on the right side of the road and ready! But he saw us, hung the corner and again kept on going. So by 1:30pm we were back at the house where we started, having walked about 2 miles and not really getting anywhere. I told Emm my hip was okay so we decided to bike the 3 miles to the beach. My hip was okay, the biggest surprise was that Scott's bike you have to use clipped shoes. I slowly got the hang of them, this being the second time in my life ever trying them on and first time outside of a parking lot!

Made it to the beach fine and went thumping through the waves. Hip still hurts. We fed a bunch of seagulls that almost attacked us! I was scared but of course Emmy wasn't. Afterwards as the sun was setting we biked home, stopping at the grocery store Vons for some salad and soup stuff! Through the stuff in the panier (really nice invention for a bike!) and came home. Just about to turn the left corner to come up to the cal-de-sac and boom! Emmy stopped and I saw too late and couldn't get the clip out and down I went on my right hip (the bursitis one). Luckily my right kneecap absorbed the brunt of the blow on the curb and my left hand went out to help too. Now going to have some soup and salad with a cutie, tell her I love her and am sorry, and going to ice ice ice, codeine, ice, and watch a movie while we snuggle! A good end nonetheless to a junky week. Going to see a specialist and doctor when I get home. Tomorrow's flight should be interesting to say the least! 

2010 Cycling Mileage Miles: 6.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From argentinerocket on Fri, Jan 15, 2010 at 15:03:44 from 98.233.4.198

Sorry your vacation didn't turn out as nice as you thought - I hope your hip feels better, that doesn't sound like fun at all... I absolutely adore your new picture, you guys are too cute!

From Rossy on Mon, Jan 18, 2010 at 13:37:47 from 151.151.73.163

Sorry to hear about the vacation; that is, absolutely terrible timing for an injury. Anyways, I hope the hip is feeling better and have a happy MLK Day!

From Brent on Mon, Jan 18, 2010 at 22:05:29 from 76.8.201.223

Howling commando, when the going gets tough, you know the rest. I expect you will be soon be back strong. Always nice to have loves ones that care no matter.

Stay Kool, B of BS Rools out

Running MilesSwimming YardsBike Miles
0.001200.000.00

11:00 AM - Snowing outside. My mom and I drove to the local YMCA about twenty minutes away. It was the first time that either of us had gone to swim there in probably a year if not more. I got set up with a new YMCA ID since I lost the one that I had previously. It was good because I got a new photo. (No more 14 year old baby face!)

The rest of the California trip went significantly better than it had prior to the doc. visit. The tylenol with codeine helped make the plane ride bearable, even though the long flight was made an hour longer because we were out on the tarmac idling for about that time.

Yesterday, Tuesday 1/19, I went with my sister down to Albany to see my mom's friend Inez who is a doctor. I currently do not have health insurance because after graduation I was kicked off of it. Thankfully my mom has known her for like thirty years and she only charged us each $10 to be seen! She gave me a scrip and I took it to Walmart and was able to get 2 months of a prescription painkiller for only $8. What I found funny was that both the doctor and the pharmacist at Walmart told me to STOP RUNNING because it was BAD for me. (HA! Like that'll ever stop me!)

I did 2 warmup laps in the pool and then eased into a steady freestyle and did 500yds, stopped for a drink from my waterbottle and then did another 300yds. Then eased into a combination of freestyle and breastroke, but the breaststroke was hurting my hip so I stopped that quickly. I believe I went through the 1000m mark in about 17:35, with about 25:00 of swimming total today. I am so exhausted that I think I want a nap!

Yesterday the doctor was also concerned because my blood pressure was elevated to about 154/90 and it is usually 130/70 or so. In addition, my weight was a whopping 209.6 yesterday. Ick. So today I started a new plan to elminate salt and prepackaged foods which are usually laced with salt my buddy Jeff told me.

Breakfast was a bowl of raw oats and skim milk with a spoonful of sugar. Lunch was a homemade salad of carrots, grapes, tomatoes, lettuce, a sprinkle of parmesan cheese and fat free vinagrette dressing. Dinner is a bean stew my mom has been making all day.

Now off to go figure out wedding communicant stuff, health insurance, do some loads of laundry, and find a frame for my newly arrived NEW YORK STATE TEACHING CERTIFICATION!! woo hoo!

Total Swimming Time: ~25:00 Total Yards: 1200 yards

2010 Swimming Mileage Miles: 0.68
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 197.00
Running MilesSwimming YardsBike Miles
0.001800.000.00

11:30 AM - Drove to the YMCA with my mom again before she had to go do Cub Scouts stuff at the elementary school. Jumped in and did 2 laps warm up and then my mom proceeded to teach me how to breathe while swimming. It sounds simple enough, but let me assure you it is not as easy as it sounds! It takes some practice learning how to breathe out and getting into a rhythm. Yesterday I was just exhaling after three strokes and then inhaling quickly. What I found was that I was extremely tired and was short of breath and almost hyperventilating. After she told me to exhale through the three strokes and then just inhale rather than trying to do both, I tried it and picked it up quickly. Then my mom wanted to teach me how to do a flip turn. I tried three or four times to no avail. I think I will have to work on that. So I resigned myself to swimming the 25 yard pool, touching the wall, turning and pushing off the conventional way. Flip turn will be a short term goal!

Did 500 m freestyle just arms with a floatie between legs, stopped for a drink. (10:50)

Another 500 m freestyle without a floatie (11:30). Water stop.

800m Freestyle in 22:03 (really feeling the burn through here!)

Overall, a great workout. Today was my second day of eating raw oats with skim milk for breakfast. Put a little cinnamon on today, and no sugar. For lunch I am having a gigantic salad with an entire cucumber, a tomato, a little cheese, and iceberg lettuce with fat free balsamic vinagrette again. Oh and a sodium free seltzer. Blood pressure was a little lower today.

Also, according to my scale I lost another 2 lbs. WOo Hoo! Getting fit rocks!

Total Time: 44:23 Total Yards: 1800 yards (1.022 miles)

7:00 PM - 300 crunches.

2010 Swimming Mileage Miles: 1.02
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 195.00
Comments
From Brent on Thu, Jan 21, 2010 at 14:58:10 from 168.178.30.194

Master Benn - you will love Triathlons, you already have the biking and running. Kool, you own swim coach.

Stay Kool, B of BS Rools out

From Benn Griffin on Thu, Jan 21, 2010 at 16:56:51 from 72.224.24.63

You really think I could do a tri? I've never really thought about it before.

From Gazelle on Fri, Jan 22, 2010 at 11:50:55 from 96.240.201.210

Hehehe..... floaties.

From Brent on Fri, Jan 22, 2010 at 12:37:52 from 168.178.30.194

Benn, give a pool sprint Tri a Try - you will love it. One thing I like about the three I did last summer, does not seem as crazy competitive as running, more satistaction out of the accomplishment. Only a few runners can be elite, Tris give you the opportunity to excel at three.

Stay Kool, B of BS Rools out

Running MilesSwimming YardsBike Miles
0.001900.000.00

11:30 AM - Sunny out. Ran errands with my mom and then after going to the bank and pharmacy, stopped at the YMCA to go swimming with my mom.  Started with 50 yard freestyle warmup, and then did 500 yard freestyle, 200 yards with the floatie, 500 yards free, and then finished up with freestyle after a water break. Was really crowded today with 2-3 swimmers in all five lanes! Then we hopped in the hot tub and listened to two old men talk about their vacations and seeing lions and tigers and bears oh my!

Sent Emmy some daisies that got there there this morning as apology for the rough vacation. She was so surprised! I denied it at first that they were from me but she said when she saw the delivery person she said, "Yup! Those are Benn flowers!" (white and yellow daisies!)

Am completing my online application and account for several jobs around the region. I am excited. I just want to get a job! 

Total for today was 1900 yards. I am getting better at this swim thing!

Total Time: 47:00 Total Yards 1900 yards (1.079 mi) 

4:00 PM - Read Christopher Marlowe's Dr. Faustus this afternoon. A story kind of like "curiosity killed the cat" where a German doctor dabbles in witchcraft but ends up signing over his soul in blood to Lucifer and the Devil. Even though written so many hundreds of years ago, it still works today with people wondering what is out there and so quick to put down those that don't agree with the same ideas as them. I read it nonstop in an hour and highly recommend it. Marlowe writes with such energy that you can literally see the play performed before your eyes!

10:30 PM - Read first 45 pages of Edward Larson's A Magnificent Catastrophe and then picked up Harry from ski club at the school. 300 crunches before bed. 

2010 Swimming Mileage Miles: 1.08
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From Brent on Fri, Jan 22, 2010 at 17:56:28 from 168.178.30.194

Benn, swimming over a mile, you are ready for an Olympic distance or even a half Iron Man. Something strange about swimming, relaxing hard. Biking 500 miles,Now that would be an Iron man ride in done in two days.

Stay Kool, B of BS Rools out

From Benn Griffin on Fri, Jan 22, 2010 at 22:55:51 from 72.224.24.63

I would really like to do one, but I have never done all three sports at once. It would be quite the experience! I really want to bike across the state though. I think I could do it, though I might need a crew to meet me along the road and stuff.

I need to figure out how to stay injury free to complete marathon #3 and then I want to do a 24 mile run for my 24th bday :D

Running MilesSwimming YardsBike Miles
4.320.000.00

10:00 AM - Sunny out today. My brothers both went snowboarding with their friends. My mom took Harry up to snowboard while she snowshoed. I was left home to watch the dogs. I haven't run since before the trip to California and I wanted to see how the hip felt as I haven't had any real pain in about a week since we got back. I stretched and did a warmup, then stretched again. About halfway through I switched to Vibrams and then finished up the run and stretched. Didn't feel like reading the Larson book today on the 'mill so I picked up Dean Karnazes's 50:50 again. I read it the last two years. I like how he rights matter of factly and I understand where he's coming from.

My mom says it's good that I am a distance runner because it is my grit and determination to go long that allows me to swim lap after lap in the pool, even if I don't know how to flip turn! That means a lot. I hope to get to the pool another 1-2 times to swim this coming week.

I know I have posted these quotes here before I believe, but once again I will quote Karno:

"There's no cure for an addictive personality. If you're going to express a compulsive tendency, it might as well be through running. As Lily Tomlin once joked, "Exercise is for people who can't handle drugs and alcohol."' - pg. 27

"Like a lot of runners, I am an introvert by nature. Running naturally appeals to introverts because it's a solitary activity, unless you go out of your way to make it otherwise, and it has a way of dampening external stimuli, bringing your feelings and thoughts to the fore." - pg. 55

Total Time: 41:43 Total Distance: 4.32 miles Average Pace:  9:39

Vibram Five Fingers KSO Miles: 1.74Brooks Addictions 8 - #2 Miles: 2.58
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 194.00
Running MilesSwimming YardsBike Miles
3.112000.000.00

11:30 AM -  Rain, Rain, RAIN! Temperature is crazy hot for January. I think the bank said it was 52 degrees just before I got home. Had to run a bunch of errands, including printing, sealing and mailing my first post-grad application for a real job! Then went to fax some stuff to the college, called and e-mailed the college about job fair stuff. 

Went to the YMCA to swim before my mom had cub scouts this afternoon. It was the strongest I felt during swimming since I started. I only stopped once, at lap 22 because my mom was trying to talk to me so I stopped for 10 or so seconds. I feel my breathing and arms and torso are getting in swimming shape! Hopefully I don't start to grow a tail or fins! Hit the 1 mile in 41:07.

Total Time: 46:52 Total Swimming Yards: 2000 yards (1.136 miles)

6:30 PM - After making the family dinner I decided to read a little of DK's 50/50. Well one thing let to another and decided to jog while I read on the treadmill. Ended up doing a half hour nice and relaxed. Read another 35 pages or so. Hip feels okay, but still a little tender. No long runs for a while I guess. Hopefully swimming will be a good xtraining activity though. 200 crunches.

Total Time: 30:04 Total Distance: 3.11 miles Average Pace:  9:40

 "We are all teachers and we are all students in this sport." - page 69

 

Brooks Addictions 8 - #2 Miles: 3.112010 Swimming Mileage Miles: 1.14
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 195.00
Running MilesSwimming YardsBike Miles
6.900.000.00

8:30 AM - I'm subbing at my dad's school for a 5th grade teacher for a 1/2 day today (I am welcoming it even though I'm nervous because I am broke right now and it's an easy $45.00). Decided I needed some Dean Karnazes in my morning and hopped on the treadmill and jogged 3.25 miles in 31:00. Felt pretty good. Hip doesn't hurt too bad. I am constantly monitoring it as I run just in case. I found it hurts more if I try to make sure my feet are straight as they land then if I land with my feet slightly splayed in a "v" shape. This is probably because I am bowlegged. Plan on going to the YMCA to swim tonight with Su and Emmy.

Total Time: 31:00 Total Distance: 3.25 miles Average Pace: 9:32

"No one will burn out doing aerobic running." - Arthur Lydiard 

Subbing went well. The fifth graders were actually well behaved for the most part and we got through everything the teacher left for me to do except one worksheet. Oh well. It was tough because they were holding me to a high standard because my sister (whose certification was in Elementary Educ.) had been in there before. Haha.

5:30 PM - Went to the YMCA with Su and Emma. Emmy drove from MA to meet us at the house right at 4-ish when I got home. Then we went to the Y, but had to wait for cardio machines. I didn't realize how popular the YMCA is at night. Maybe it's still some New Years Resolutioners? They had this giant white board and I signed up on it for a treadmill (Lucky #5 from 6:00-6:30 - That's the max supposedly??). Found out the cardio machines are not long distance runner friendly because of the forced 30 minute rule. You MUST get off the machine within 30 mins. I ended up having a blast though. Su and Emma did an ellipticalish machine while I ran on a treadmill in front of them. (Don't deny it if you read this Emmy, you were checking out my killer legs!). 

I have to say that the treadmill was among the best I've ever ran on. It was super wide and roomy, and even had built in fans (not that they helped me much because I sweat a ton!). I eased in and did 1.75 or so between 6.3 and 6.5 mph, then bumped it up to 7mph, then 7.5mph, and ended with the last mile between 7.5 and 8.0 mph (or 7:30 - 7:03 ish). By far the strongest run I've had in a while. Just wanted to test it out so I know where to go on snowdays for a good workout.

Like a "good boy" I got off after my mandated 30-minute curfew. Then sat in the hottub with the ladies for fifteen minutes.

Total Time: 30:04 Total Distance: 3.65 miles Average Pace:  8:14


Brooks Addictions 8 Miles: 6.90
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 194.00
Comments
From Nevels on Tue, Jan 26, 2010 at 11:59:22 from 131.204.15.93

Lydiard is onto something. If you can find a bit of meaning in all the long, slow miles of a base, you can really put in some good fitness-building mileage, and after a few months of it, you'll find that you're at a totally new fitness level (for proof of this, look at my May-August of 2008, noting 5k times at the beginning and end, and realizing that with the exception of the 5k's themselves, ALL of the mileage was slow and easy)

From Brent on Wed, Jan 27, 2010 at 20:10:01 from 204.113.19.55

Benn - 30 minutes, same rule at my gym, don't care, stay on as long as it takes, my thought, why should we quit at 30 minutes? Unless weight lifters have to stop at 50 lbs. My gym finally gave up on me and a couple of other runners and bagged the 30 min. rool.

Stay Kool, think Tri, B of BS Rools out

From Gazelle on Sun, Jan 31, 2010 at 22:10:57 from 96.240.201.210

I don't deny it. In fact I believe I told you straight up that I was checking out your lanky yet muscular man legs. YeOw.

Running MilesSwimming YardsBike Miles
5.550.000.00

1:00 PM - Have been super busy sending out applications for jobs for social studies teachers. Emmy called yesterday with an ad in her local paper The Berkshire Eagle about a long term sub for social studies teacher that opened up just a half hour from her house. I wrote up a cover letter yesterday, got a copy of my references and resume and took it to the post office this morning. Then went food shopping with my mom and decided I needed to get a jog in because I haven't exercised in a while. I have been so busy trying to get my stuff in order to get a job!

Tried to read a bit from Larson's A Magnificent Catastrophe about the election of 1800, but was too tired to concentrate on reading. Instead I rigged up my laptop and watched a couple episodes of "The Cleveland Show". Felt good. I did 3.15 miles in about 30:02 and then stopped and changed into my Vibrams, stretched out the legs and then finished the run in the Vibrams. I feel much stronger in the Vibrams lately. I think I am finally starting to develop some of those muscles that might atrophy in conventional shoes. Oh, finished reading Dean Karnazes's 50/50 again last night. Really like reading his two books. I might read Ultramarathon Man for about a 5th time in the near future.

Total Time: 52:54 Total Distance: 5.55 miles Average Pace: 9:32

Vibram Five Fingers KSO Miles: 2.40Brooks Addictions 8 - #2 Miles: 3.15
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 194.00
Comments
From Nevels on Tue, Feb 02, 2010 at 12:37:27 from 131.204.15.93

Good to see you're back running a bit. How does everything feel?

And good luck with the job search... I feel your pain...

From Benn Griffin on Tue, Feb 02, 2010 at 14:53:05 from 72.224.24.63

Things are feeling good, John. I think the swimming is definitely helping.

Running MilesSwimming YardsBike Miles
3.501850.000.00

11:30 AM - Went with Su and Mom to the YMCA. It's my dad's secretary's 50th birthday today so we had to stop at get a card and some leftover things on his list. I guess when she went out on a coffee break today he ran around painting the windows writing "AARP" in big letters and "You're really over the hill now!". Then her boyfriend had sent her flowers, and my dad crossed off his name and wrote his own! HAHA. Then my mom brought the two St. Bernards in to school with 2 dozen black helium filled balloons. Hilarious!

At the YMCA, I hadn't swam in a while. My arms were little tired, but I still managed to do over a mile. Ended with 1850 yards of freestyle, despite a cramp in my right foot only three laps from the end. Took a twenty second break and then finished up. Fifteen minutes in the hottub afterwards.

Total Time: 43:42 Total Yards Swam: 1850 (1.0511 miles)

1:30 PM - After getting home, I decided to do a jog. Hopped on the treadmill. Was really cranking out the sweat. Probably a bit dehydrated from swimming too, despite eating and drinking a ton as soon as I got home! Kept the treadmill at about 6.3mph the whole time. Everything feeling good. Going to stretch now and grab a shower.

Total Time: 33:21 Total Distance: 3.5 miles Average Pace:  9:32

 

Brooks Addictions 8 - #2 Miles: 3.502010 Swimming Mileage Miles: 1.05
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 193.00
Running MilesSwimming YardsBike Miles
5.610.000.00

1:00 PM - Went and did taxes with my mom today. Since I paid for a semester of grad school out of pocket I'm getting more money back than usual. I get something like $83 back from NYS (huge because usually I owe them money) and $595 from the feds. This is great because I am broke beyond brokeness and still can't get hours at work.

Hopped on the treadmill and just relaxed and took it easy. Weight is down to 193 today. It's okay. I really need to lose 15 lbs or so more though. Ended up going 5.6 miles in 52:59.

Total Time: 52:59 Total Distance: 5.6 miles Average Pace:  9:27

Brooks Addictions 8 - #2 Miles: 5.61
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 193.00
Comments
From Nevels on Wed, Feb 03, 2010 at 15:27:11 from 131.204.15.93

NICE. getting money back from taxes is always a great little bonus...

everything still feeling intact and relatively pain-free?

From Benn Griffin on Wed, Feb 03, 2010 at 15:36:06 from 72.224.24.63

Yes sir, relatively pain free! I want to venture outside later this week. I think I am going to take tomorrow off and then go for another run on Friday.

From Brent on Wed, Feb 03, 2010 at 23:36:49 from 204.113.19.55

HC - nice run, good luck on the job hunting.

Stay Kool, B of BS Rools out

Running MilesSwimming YardsBike Miles
6.330.000.00

5:00 PM - I subbed in Schuylerville again. Saw most of my seniors that I student taught with. Today I subbed for Physics and 8th grade life science. I was a bit nervous because I hadn't done either of these subjects since the last time I took them in high school! Everything went fine though. The last period of the day, the entire school went to the high school gym for a pep rally. It was spirit week and the students raised close to 2,000 dollars for the relief for Haiti. It was great to see grades 7 through 12 get involved. All the kids were shouting, yelling, clapping, laughing. Such a great time. And then after the classes were yelling across the gym to each other about which grade was the best, the seniors started shouting, "Mr. Griffin! Mr. Griffin!" HAHA . I think I went about 10 different shades of red!

Tonight I tried to watch a bit of "Running on the Sun" which is a DVD I own about Badwater. I have been toying with the idea of just trying to go for it and run a 50k. My heart and soul want to. Just have to convince these legs to want to go the distance!

Total Time: 1:00:02 Total Distance: 6.33 miles Average Pace: 9:29

Brooks Addictions 8 - #2 Miles: 6.33
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 194.00
Comments
From Snoqualmie on Sat, Feb 06, 2010 at 18:34:48 from 24.18.192.33

I watch Running on the Sun from time to time. I don't think I will ever run ultras, but I love the inspiration I get from those who do. It's just a paradigm shift for me and helps me put my own running into perspective.

I never heard of kids liking a sub before. We always tortured ours when I was growing up. Good for you!

From Brent on Sat, Feb 06, 2010 at 21:36:55 from 76.8.201.223

Master Benn - Ultras - have a couple of ultra running friends, they are always after me to run a 50k on dirt trails - I am with you, some day, hopefully.

Good luck on the job hunt. good to see you back running.

Stay Kool, Hoooowwlll - B of BS Rools out

From Nevels on Mon, Feb 08, 2010 at 01:02:43 from 65.81.141.216

HC, ultras are a ton of fun, and I highly recommend them, because, as Sno commented, they do sort of represent a paradigm shift in how you view your running.

I know how you feel, wanting to take the plunge and jump out there, and to some degree, I say go for it, but, in light of a few recurring injuries, I'd say hold off until you have a solid 6-10 weeks injury-free before jumping in one. Beyond that.... GO FOR IT! You have the heart of an ultrarunner, and soon enough, you'll get the body to cooperate, and you'll be in ultrarunning bliss.

Howl on, Master Griffin; howl on...

Running MilesSwimming YardsBike Miles
4.050.000.00

6:30 PM - The last few days have been a whirlwind. I enjoyed the Super Bowl. Emmy came up for a couple days before her mom left for California to go see her kiddos and her granddaughter (my soon to be niece! Janey). Got a call yesterday (Monday 2/8) morning at about 8:30am from the Berkshire Arts and Technology Charter School (one of two that I applied to since graduation). They want an interview! They gave me a time and topic (Wed., 2/10 @ 830am). So I spent all yesterday typing up a lesson plan at Emma's house. See the funny thing is that in the middle of the Super Bowl we decided I should take Mary Rose's (Emma's mom) offer and move into the basement at her house. We packed up all my stuff within an hour and then I got the phone call the next day. Got here to Emma's, wrote up the lesson plan on the Bill of Rights, and then unpacked and set up my new room. I absolutely love it! It only took about 1.5 hrs to set up.

Today Emm and I ran errand after errand. We hit up several grocery stores to get the food situation squared away, printed off some stuff for my interview tomorrow, and then after a yummy lunch decided we would frame my h.s., undergrad, and grad diplomas as well as my NYS teaching certification and put it in my new room! They look awesome! She is so helpful!

We had an exercise date afterwards. I went jogging on the treadmill while she did the elliptical because her foot is still bothering her. With the wood stove going though it was like a sauna down there! We watched an episode of "The Office", although I had to take my shirt and glasses off after fifteen minutes because I was dying of sweat! Felt good. Her treadmill is locked at 2% grade and can't go any lower so it was a real challenge to keep up the pace. Left knee hurt for about a minute, but no pain in the hip that had the bursitis last month! Yay! Kept it around 6.5-6.6 mph, though last .33 I bumped it up to the 7.2-8.0 mph range with the last .10 miles @ 7:30 pace. A strong run, especially while blind and sweaty on the 'mill.

Total Time: 37:01 Total Distance: 4.05 miles Average Pace:  9:08

Brooks Addictions 8 - #2 Miles: 4.05
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Comments
From Gazelle on Tue, Feb 09, 2010 at 21:01:38 from 96.240.201.210

YAY! So happy for you, Benn!!

I was worrying about your hip while you were running. I'm glad I had nothing to worry about afterall. Thanks for making the big move! I love you!!!!

Running MilesSwimming YardsBike Miles
5.550.000.00

5:00 PM - So today I was supposed to have an interview for the opening for a long term substitute history teacher at Berkshire Arts & Technology Charter School (BArT), only I got there early and Emmy drove me around Adams for about twenty minutes. My appointment was for 8:30, so I aimed to get there somewhere around 8:10 or 8:15. I ended up having an interview with the principal, also named Ben. Things went pretty well. It's a really great school. There are about 220 students from 12 different municipalities throughout the county, some kids driving nearly an hour to get there. It has longer school days (8am to 330pm) each day, and teachers stay after at least two days a week to be there for students. I also was given a tour of the school. All the rooms were really great. The school even has its own dentist office! Ha! But however, there was a snowday and alas, no students. I have to go back tomorrow to do my lesson plan. They told me I have to do a 20-25 minute lesson on the Bill of Rights. I was really nervous this morning, and when I was leaving Ben's office I saw that there were about 5 or 6 other applications and resumes on his desk. I am hoping for the best. I hope that I can get the job! Wish me luck tomorrow!

Tonight, before making dinner I organized my filing cabinet and everything in it. I really like my room in the basement at Emmy's! It's getting to be quiet the little bachelor pad! Then we went to the bank to look into getting a checking/savings account. All the money we've saved for the wedding needs to be spent soon!

Went on the treadmill in the fiery furnace basement of doom. Did 30:00 in my Brooks's Addictions and then switched to the Vibrams for about 20:00. Felt really good. The last .25 I opened it up a bit and did about 7:25 pace.

Total Time: 50:46 Total Distance: 5.55 miles Average Pace:  9:09

Vibram Five Fingers KSO Miles: 2.31Brooks Addictions 8 - #2 Miles: 3.25
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Running MilesSwimming YardsBike Miles
4.550.000.00

7:50 PM - So yesterday I was supposed to give my lesson, but the school had a snow day. Today, I had an appointment at 1pm at BArT to give my lesson. I was exhausted last night and fell asleep on the couch at about 8:30pm. I ended up waking up and going downstairs and slept straight through to 7:30am this morning. I woke up had some yogurt, banana, and a couple cups of coffee and then went over my lesson again.

Emmy drove me to the school and I got there a little early. Waited in the office and then Ben with one n met me and took me upstairs to the history room. They had told me Monday to prep a lesson on the Bill of Rights for 15-20 students. I walked in and there were 4, two 9th grade boys and two 10th grade boys. In addition Ben (the principal), the executive director/superintendent, and the current teacher were all in the room. So there I was ready to teach, but had to change my lesson on the fly since there were so few students. It went well though. I opened talking about what are "RIGHTS" and what do they mean? Then went into talking about what types of rights do we have today and why? Did some history from Magna Charta (1215), into John Locke and the English Bill of Rights (1689), to the Articles of Confederation (1777), and then the Constitution (1787) and our own Bill of Rights (1791). I think the lesson went well. They really enjoyed it. I gave them a handout of the actual Bill of Rights, and went over it with them, and then gave them a "cheat sheet" I had made up of all the ten amendments in the Bill of Rights. Then we looked at newspaper articles I had come across, including a local one and they had to choose which amendments each article pertained to. (One article had to do with a school board and citizens allowed to speak out, the other about bringing Michael Jackson's doctor to trial for manslaughter, and the last was about a drug dealer who got convicted because cops looked through his cell phone contacts without a warrant.) I really had a great time and they were great kids.

Went afterwards for my second interview with Ben and also with the executive director Julia. We talked for about fifteen or twenty minutes. Afterwards I walked across the street, met Emmy and updated her and we drove to Williamstown, MA and I got a coffee (Organic Ethiopian) and a chocolate chip and peach muffin (interesting and YUMMY combination!). So Ben said I would find out one way or the other by the end of the day tomorrow if I did in fact get the job. It's out of my hands I guess.

Later tonight after errands to Walmart, the food store, and the bank, I had an exercise date with Emmy. She ellipticized while I ran on the 'mill. We watched an episode of "Kitchen Nightmares" (after dinner thankfully!). Felt pretty good. Stretched and then took fastest shower of my life :45 seconds!

Total Time: 41:44 Total Distance: 4.55 miles Average Pace:  9:10

Brooks Addictions 8 - #2 Miles: 4.55
Night Sleep Time: 10.50Nap Time: 0.00Total Sleep Time: 10.50Weight: 0.00
Comments
From Rossy on Fri, Feb 12, 2010 at 10:18:18 from 151.151.109.22

Good luck Benn and I hope you get the job (i.e., sounds like you were extremely well prepared and your Bill of Rights lesson went over really well)!

Running MilesSwimming YardsBike Miles
7.600.000.00

12:00 PM - With the "hard part" done and over with for the interview process yesterday I slept pretty well, though I was still up by 7am. I didn't want to just sit around the house all day waiting for the call, so I went and did errands with Emmy and then decided to go running. I drove over to the Ashuwillticook Rail Trail off of Rte. 8 in Landesborough, MA and stretched and started jogging. It was interesting because I noticed that there were a ton of footprints when I first started, and then they became fewer and more sparse until finally there were none and I was left trudging through 8-12" of drift snow that came off the lakes onto the path. It was slow going, but I took it in stride (ha ha stride literally I guess!) and listened to an episode of Car Talk. This must have been my week because my mom called last night and what I thought was a $300 repair on my 2001 Chevy Prizm for a new exhaust system actually only needs a $5 one! Plus I got my tax refund today in my account, 600 bucks!, and also got a 37 dollar check for a 1/2 day of subbing a few weeks ago, and then a 90 dollar check for working at the bookstore. Oh yeah!

So I went out 33:45 and decided that was good. It was cold and windy and I didn't know how my legs would hold up with all the running lately. Trying to maintain and build slow and steady for July! I came back about a minute slower, finishing in 1:08:51, a 35:06 return (coming back INTO the wind though). Got back to the van, stretched and then drove to Emmy's. Had just come over the hill back towards Pittsfield when my phone started ringing. I pulled over and answered it. It was Ben from the BArT school OFFERING ME THE JOB!! It was hard to control myself but I accepted the offer graciously. I start next Wednesday, and first day with the kids is on Monday! How cool is this! I at least have a job until June 23rd anyways. Then who knows what I'm going to do. I think we might get Indian take out from our favorite Indian restaurant to celebrate tonight as we watch the opening ceremonies for the Vancouver Olympiad! 

Total Time: 1:08:51 Total Distance: 7.6 miles Average Pace:  9:03

Brooks Addictions 8 - #2 Miles: 7.60
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Comments
From Nevels on Fri, Feb 12, 2010 at 15:36:50 from 131.204.15.93

Congrats, man! That's awesome. Sounds like it has been a heck of a day. Getting tons of money and a job offer? Nice.

Hopefully my job search will follow suit...

From Benn Griffin on Fri, Feb 12, 2010 at 15:57:59 from 96.240.201.210

Dude if John Nevels can't get a job then I'll believe the Mayan Prophecies of 2012! You are the coolest man. My inspiration!

Running MilesSwimming YardsBike Miles
6.350.000.00

1:00 PM - Worked Saturday and Sunday at the bookstore in New York. Kind of weird right now working in two states at once! Had a quiet night in last night after work with Emmy for Valentine's Day. We got Chinese take out. I tried the General Tso's Tofu. I am still trying to eliminate meat from my diet. It's been about a week. I am planning on still having fish. Guess this makes me a pescatarian?

Hopped on the treadmill and watched as Charlotte Kalla took the first gold medal for Sweden in nordic skiing since 1968! I loved watching it! And as I'm part Swedish and have a Swedish middle name (mom's maiden), I feel as though I could identify with Kalla as she skiied to gold. Did 4.25 miles in 40:30 on the treadmill in my Brooks, then hopped off and switched t-shirts because it looked as though I'd jumped in a lake, and put on my Vibrams to do the last 2.1 miles Felt really good.

Total Time: 1:00:00 Total Distance: 6.35 Average Pace:  9:27

Vibram Five Fingers KSO Miles: 2.10Brooks Addictions 8 - #2 Miles: 4.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Nevels on Mon, Feb 15, 2010 at 15:40:26 from 131.204.15.93

Still feeling good... excellent....

Out of shear curiosity, do you think that the Vibrams are helping with the knee? (I'm intrigued by them...)

From Benn Griffin on Mon, Feb 15, 2010 at 18:26:19 from 96.240.201.210

The first few times I wore Vibrams last summer I could only wear them for 1 mile or so and for days afterwards (sometimes a whole week) my calves would scream in pain. Over time I have found that I can run more miles in them. I could honestly get away with running 4 or so miles I think at a time in them. I am intrigued too to find out if they will help me. I assume they are strengthening muscles I didn't use before. It is hard to say though because my biomechanics are so bad and I am pretty bowlegged so all the doctors keep telling me I have to stop running. But running isn't as bad as doing heroin or something so I will continue to push on and prove them wrong.

From Brent on Mon, Feb 15, 2010 at 19:11:59 from 168.178.30.194

Master Benn - how is the full time job hunting? 6 books already this year, wow. Bow legged? Mix soft surfaces running, trail and biking, good mix. Pounding the pavement really puts pressure on the knees, feet, etc. *Note, I have not ran three days in a row for a couple of years, last week in St.George ran 6, 8 and 8 (three days in a row) on dirt trails. The softer surfaces really make a difference.

Stay Kool, B of BS Rools out

From Benn Griffin on Mon, Feb 15, 2010 at 23:18:29 from 96.240.201.210

Hey Brent - I wrote it down last week - was a crazy week got called on Monday about a job I applied for, moved to Massachusetts, had two days of interviews on Wed and Thurs and then got offered a job as a long term sub until the end of June as an American history teacher for a charter school! I start on Wednesday!!

I am thinking about just trying to jog every other day for a while. My body likes the 3-4 jogs a week program. Plus ever since the bursitis in the hip I feel like my right hip "clicks" kind of like both my ankles. I'm 23 and falling apart lol. yeah and my kneecaps face outwards at about 45 degree angles instead of going straight in front of me. The orthopedist was amazed I had managed to complete any races at all, let alone over half a dozens 1/2s and 2 fulls! My feet roll in (bad pronation) and my legs go out.

Running MilesSwimming YardsBike Miles
5.100.000.00

6:30 PM - My mom, Jonn and Harry all came up last night to see Emmy and me and my new room! Drove them up to Adams today to see BArT (I start tomorrow!). Then we went to House of India for the lunch buffet. Watched a little bit of the Olympics, including the women's biathlon. Then all five of us went out on the hill and went sledding. This was fun because I cannot remember the last time I went sledding and believe it or not it was the first time I've ever gone sledding with Emmy (in nearly five years!!). Came in for yummy tea and then my brothers and mom had to go because Jonny and my sister Su had a soccer game in Clifton Park tonight.

While we were out sledding, I had the bright idea to both get extra runs down the hill behind Emmy's and also get an impromptu workout in. Ran up the hill with my sled between runs for 5 runs. Probably about .15-.2 mile hill. Was winded needless to say. 

Hopped on the treadmill and I think I tasted Indian food every four or five steps. Oii. Pushed through it though! Felt good. Stretched afterwards. A good tired.

Total Time: 41:00 Total Distance: 4.32 miles Average Pace:  9:29

Brooks Addictions 8 - #2 Miles: 4.32
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Running MilesSwimming YardsBike Miles
5.550.000.00

6:00 PM - Today was my first official day at BArT. I got there at 9am and did all the paperwork, got a tour and got to meet Sue Moore, the lady who I am am subbing for. I settled in to the room (Four other teachers share the same planning room I guess.) and got to work. Ben, the principal, suggested I get about two weeks worth of plans in order before Monday. Oii. I am teaching two different history classes, two sections of American History I (Columbus to 1877), and two sections of American History II (1877 to now). I stayed and worked until a little after four. Everyone else in the building was already gone. 

Drove back to Emmy's house and made sure to check on Ruby Gato. Emma is in Boston for doctor's appointments and to see her sister until tomorrow night. HA, as I'm writing this the cat is massaging my stomach. She needs it like a baker making dough. So funny!

Went running on the treadmill before dinner. Needed to relax a bit. Ran 3.30 miles in my Brooks and then switched to my Vibrams for the last 19 or 20 minutes. Legs feel pretty good.

Total Time: 51:12 Total Distance: 5.55 miles Average Pace:  9:13

Vibram Five Fingers KSO Miles: 2.25Brooks Addictions 8 - #2 Miles: 3.30
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Comments
From Nevels on Thu, Feb 18, 2010 at 13:16:03 from 131.204.15.93

Already pulling overtime on your first day. Impressive...

I bet those runs start taking on stress-relieving qualities...

From Benn Griffin on Thu, Feb 18, 2010 at 14:03:44 from 159.250.64.108

More than you know! Been here since 8am this morning. Wide awake at 5am. Plan on working until 330 or so today and then I have to buy more dress clothes and school supplies and then hopefully a stress relief run!

From Benn Griffin on Thu, Feb 18, 2010 at 14:05:00 from 159.250.64.108

John - What's your thoughts about incorporating a longer run? My only "free" day from both jobs is going to be on Sundays. Am I going to have to try to squeeze it in then? I don't really know where to start. Really want to try to do the 24 miles for my 24th bday. And if I can do that on May 28th, that would be a more than adequate prep for the 50k on July 4th weekend right?

Running MilesSwimming YardsBike Miles
5.600.000.00

6:20 PM - Had a long day at work. Wide awake at 5am and then did some chores, fed the cat and went into work. Got there right before 8am. I stayed until about 3:40 PM. Spent all day doing lesson plans. Oii. I'm exhausted. It was nice though because some of the students were in prepping for a Mock Trial debate tomorrow. Met one of the teachers I share a prep room with, April. She was really nice. There are 8 teachers with desks in a single room. Talk about harnessing brain power, eh?

Afterwards I met Emmy and we went to Walmart so I could pick up some school supplies I needed and then we went to the food store. Finally got home around 5pm, had a snack and then went on the treadmill. Ran 3.5 miles in my normal Brooks's and then switched to the Vibrams for the last 2.1 miles. 200 crunches before the run.

Total Time: 50:16 Total Distance: 5.6 miles Average Pace: 8:59

Vibram Five Fingers KSO Miles: 2.10Brooks Addictions 8 - #2 Miles: 3.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From Nevels on Fri, Feb 19, 2010 at 19:39:38 from 131.204.15.93

Keeping busy... I feel your pain...

In response to your question from Wednesday about longer runs, I'd say that they are a good idea, and given that you're already running 4-6 per day, I'd say anywhere from 8-10 would be a good place to start, and you can build from there. I've heard a general rule of thumb that you don't want your weekly long run to be more than a third of your total weekly mileage, and I think that in most cases, this is a valid point (with the possible exception of some really long distance training...). Using the one third of weekly mileage as a general guideline should be a good way to determine your longer runs' lengths... as your weekly mileage builds, so will the longer runs...

And I certainly think that if you start slowly building up your long runs now, you should be able to hit 24 on your 24th birthday with ease. Also, if you can run 24 in late May, you'll have no problem finishing (and probably running well) the 50k on July 4.

As far as when in the week to run long, it's entirely up to you. I know you are pressed for time, which makes that one day off per week seem like an ideal day, but I can also understand just wanting to relax that day. If it were me, I'd probably find an afternoon that I don't have a commitment for the night, start my run at the normal time, and simply go for a little longer. Given the paces you seem to run, 10 miles won't take you too long, so it will only eat up between a half hour and an hour extra. In the end, it's totally up to you and when you feel like you can fit it in most conveniently with the rest of your schedule and (perhaps even more importantly) without stressing you out any extra...

Good luck, man... I'm really glad to see you asking these questions again... it sounds like you've about got this knee thing licked... (knock on wood...)

howl on...

Running MilesSwimming YardsBike Miles
4.600.000.00

7:00 PM - Had a really long week. Still trying to plan for Monday. Kind of hard to do because I still am not sure what is expected of me when the kids come in. We shall see. I am feeling this next week will really be a doozy. I had to wake up at 630 this morning and I drove to New York to work at the bookstore. Kind of sucks working in two states at once. It's about 1h30m drive to the bookstore. I got out and drove back to Emmy's (might of sped a little but what are you going to do!). As soon as I got in I gave her a hug and kiss and then got changed and we had an exercise date. Little did I know... that I'd be 

 RUNNING IN DANTE'S INFERNO!!!

I ran on the treadmill and Emmy ran on the elliptical. I did about two miles before picking up the pace, and when I got to 28:00 in I decided to do a bit of a workout. I alternated 1min "on" at about 6.7-6.9mph and 5% grade to 1 min "off" at same speed but only 2% grade. Did 4 x this and ten eased into the end. Could have gone farther but I have to do some homework before bed tonight. Blargh! Cool Factoid: At the end of the run, I asked Emmy as I was stretching if the treadmill looked weird. I had moved it backwards on the floor almost 3 feet during my run tonight! Legs of Steel?!

Total Time: 41:15 Total Distance: 4.6 miles Average Pace: 8:58

Brooks Addictions 8 - #2 Miles: 4.60
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 196.00
Comments
From Gazelle on Sat, Feb 20, 2010 at 21:31:50 from 96.240.201.210

3 feet my butt! I was only like a foot, lol

From Gazelle on Sat, Feb 20, 2010 at 22:41:32 from 96.240.201.210

It was probably about 2. And when was the last time YOU could say you MOVED a treadmill by running on it lightweight?! lol

From Benn Griffin on Sun, Feb 21, 2010 at 07:39:43 from 96.240.201.210

that last comment was me but I guess I was logged in as you, Emm? lol

From Gazelle on Sun, Feb 21, 2010 at 07:54:48 from 96.240.201.210

HAHAHA niiiice.

From Brent on Sun, Feb 21, 2010 at 15:07:26 from 168.178.30.194

Master Benn - did you count the three feet in you mileage? Nice workout on the inclinde, great way to get a good workout when pressed for time. Little time, so much to do. Benn or Gazelle, who actually ran on the treadmill?

Stay Kool, B of BS Rools out

Running MilesSwimming YardsBike Miles
10.100.000.00

12:00 PM - Woke up and did some work on school stuff. Getting nervous and such about meeting all of the kids tomorrow. First days (or weeks for that matter) are always tough. Thankfully the curriculum coordinator of the school is allowing me to send her ideas and she is helping me refine ideas to make sure they are good.

Needed to get a long run in because I'm not sure how much I'll be able to run in the next week, and I needed it to relieve some stress and feel better about myself. Hopped on the treadmill with a CamelBak on with 2L of water in it. I drank it all before the end of the run! Ran at 2% incline and about 9:40 pace I believe the whole time. Watched the Olympics. Ran with the lights off to imagine some coolness. Didn't help much. I was sweating like crazy! Ended up running just over 10 miles.

Total Time: 1:35:15 Total Distance: 10.10 miles Average Pace: 9:25

Brooks Addictions 8 - #2 Miles: 10.10
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 194.00
Running MilesSwimming YardsBike Miles
4.160.000.00

6:20 PM - Went to bed at 8pm last night; Tired from the run and also today (Monday) was the first day at BArT with students. I was nervous and up at about 5:45am. Had to get dressed, shower and be in the car by 6:40 to drive the 35-40 mins to the school. What a day! I was very happy to meet all of the kids and they were very nice. I really like them already! Had a really hectic day however, and didn't even get a lunch break until nearly 3pm! Every day starts with a faculty meeting at 7:40 am where I was introduced today. Then I had a 1 hour class called Math Boost which had two very find gentlemen (seniors) that are cramming to take and hopefully pass the MCAS state math exams in a few weeks. From there I had to go right upstairs to W.E.B. DuBois (all their rooms are named after famous artists/writers, etc. where I had 2 history classes (1 9th grade AH1 and 1 10th grade AH 2). Had 11th grade advisory after that, a half hour break for lunch which went too fast, and then 2 more 1 hour classes teaching history, followed by a supervised study period. The school operates on 16 periods a day! It's crazy. Students get there at 7:45 and leave at 3:40. I stayed until 5pm, and then drove home. I am exhausted.

Emmy did a lot of errands today, including a somewhat amusing car story trying to get it inspected. She is truly the greatest! She went grocery shopping and got some of my favorites for lunches! :D Am excited! Is it the weekend yet? Oi! Going to try to do some more planning and such now.

When I got home, Emmy had tilapia and rice and some Baked Lays ready. I ate dinner with her and we opted to "share" the treadmill. I went first and did 36:00 minutes on the 'mill. Started slow. Wanted to see how the legs felt. No real soreness or anything though! Felt good! Ended with a couple laps around 8:00 pace and the last lap I did at 6:40 pace. Did 200 crunches afterwards.

Total Time: 36:00 Total Distance: 4.16 miles Average Pace: 8:39

Brooks Addictions 8 - #2 Miles: 4.16
Night Sleep Time: 8.75Nap Time: 0.00Total Sleep Time: 8.75Weight: 0.00
Comments
From Nevels on Tue, Feb 23, 2010 at 01:11:43 from 131.204.216.146

Not sore and not tired after the long run... nice. Let's see how it feels tomorrow (the 48-hour mark is often the most telling...)

Everything else still feeling alright?

Glad everything went well at school; I'm sure the kids will love their new howling teacher...

Running MilesSwimming YardsBike Miles
4.300.000.00

6:20 PM - Oii. Long day. Slept well last night. I was exhausted. Today seemed to fly by. I was supposed to have time to plan and such, but it slipped away from me and before I knew it it was the end of the day :(. To make matters worse we are in the middle of our first big winter storm of the year. It made the buses late and the kids were still getting on the bus at 4pm about 20 minutes after "dismissal". I decided it was better to head home, so I headed out to the car and swept off all the snow. I drove across the street to the McDonald's and bought a large coffee for only $1.06! Woot! Then began a harrowing drive home...

I had a lot of trouble in my Chevy Prizm going up hills. Long lines of cars going both directions. Average speed was only about 20 or 25. What is usually a 35 minute commute to BArT became a 1h30m ordeal from Hades! I barely got into Lanesborough, and then I have to go around the mall road and up over the huge mountain into Pittsfield. I got about 1/3 of the way up and I went slower, slower, slower to the point where my car stopped. Thankfully no one was behind me. I was able to somehow go in reverse and kind of sling shot around to the other side of the road. Then came the long way through the city of Pittsfield. Then ran into another problem. Emmy lives on a hill and I ended up having a lot of problems getting up her hill. There are 3 possible ways up to Emma's house. The first was blocked because of snow from a snowplow, the second road was blocked by two snowplows facing each other (drivers were talking). 3rd time was the charm - barely. Barely made it over the hill. Thankfully Emmy is a gem and shoveled the driveway for me including writing a huge "I <3 U" in the snow :D. She is so adorable :). 

Jog on the treadmill before trying to do hw. Would be nice if there were a snow day tomorrow. I am super tired and struggling to stay afloat right now. Felt pretty good. Just forgot a water bottle so I started to get really thirsty. Surprisingly no real pain anywhere. Just tired.

Total Time: 40:30 Total Distance: 4.30 Average Pace: 9:25


Brooks Addictions 8 - #2 Miles: 4.30
Night Sleep Time: 8.75Nap Time: 0.00Total Sleep Time: 8.75Weight: 0.00
Comments
From marion on Thu, Feb 25, 2010 at 18:40:31 from 71.213.120.94

WOW! I am tired just reading you entry! What a long a harrowing day. Nice to come home to some tlc :)

Running MilesSwimming YardsBike Miles
5.600.000.00

6:00 PM - Long day at BArT but a fun one! Today was the school's Science Fair and I was an honorary judge and got to judge about 11 or 12 of the 130ish presentations. Grades 7, 9, 10, and 11 competed (determined based on what course you were in for science), and a lot of the presentations I graded were my own kiddos. I had about 5 supported study periods today, and the last one was the only one that really tried my nerves. But it was expected with such a disrupted schedule today and the rest of this week. I stayed at work until about 5pm and then headed home for a quick jog. Tomorrow is a half day and then a half day of personal development time. Switched after 30 minutes into Vibrams to finish the run.

Total Time: 50:13 Total Distance: 5.60 miles Average Pace: 8:58

Vibram Five Fingers KSO Miles: 2.35Brooks Addictions 8 - #2 Miles: 3.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
4.050.000.00

6:35 PM - Finished my first week at BArT today. The students had a half day. It was a crazy week with a snowday on Wednesday, Science Fair on Thursday, and then a 1/2 day today. I am exhausted! After the kids left I had lunch and then had meetings all afternoon. One of the great things about BArT is that they stress horizontal team meetings (all the teachers in the grade level), as well as vertical team meetings, which is in my case all the history teachers meeting together. 

After school I drove home and got there around 5. Yet another storm is dumping snow on the Berkshires tonight. We already had over a foot and a half the other day, and then 2 or 3 inches of rain yesterday and today. Oi. I guess it is winter!

Emmy made us Mexican dip and we had a fiesta snack/dinner and then I got changed into running clothes while she was doing crunches on the mat. I opted for a Vibrams workout even though I was tired. Felt fine except for some hot spots on the balls of my feet towards the end. I really need to invest in a pair of those toe socks! I did 1.50 miles and then did 3 x .5 miles "on" with .25 miles "off". The first 2 800s I did at 7:30 pace, and the last 800 was at 6:58 pace. Felt pretty good. Now going to rest and watch some Olympics. Have to drive and work in New York tomorrow. :(

Total Time: 33:00 Total Distance: 4.05 miles Average Pace: 8:09

Vibram Five Fingers KSO Miles: 4.05
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Running MilesSwimming YardsBike Miles
7.270.000.00

2:30 PM - Went running while I watched the last 3 x 5k loops in the Men's 50k Classic XC ski race today. Was wearing my SWEDEN t-shirt with pride. I do like rooting on my Swedes! This has been a great Olympics for us. Was great to see Peter Nortug of Norway finally break into stride. His closing speed is amazing! Swedes got in there for Bronze though! My favorite race to watch this entire Olympiad!

So, anyone want to hear about my crappy day yesterday?

Woke up with 8" of fresh snow and I had to shovel out at 6am to drive 1.5 hours to Saratoga Springs, NY for work.  On the way there, snow still falling. I had to pass a plow truck on the 3 lane highway. I moved out into the 3rd lane and slowed to about 45mph and the plow was in lane 1. Well a truck decided to blow past us in the middle lane and it shot up rock salt and BAM BAM BAM! 4 new divits in my windshield. Oii. Got to work and worked til 1pm. Saw my mom and sister. Went to the bank and wanted to deposit checks in the ATM room since the bank was closed. But I found that I was LOCKED IN! I waited about ten minutes and was thinking about calling 9-1-1 but then a guy showed up and let me out! Went over to Jiffy Lube and spent $200 bucks! I was originally just getting an oil change and tire rotation but then they said I had a dead battery! (100 bucks to replace) My mom told me later on that that was probably a gimmick. The car has been starting alright the last couple weeks so it probably would have been okay. Then I had to drive to get pants and shirts for work, but they didn't have my size so had to drive to Albany to get some. Then on the way home, right about where I got pulled over for the headlight out (and only 2 hrs after the JiffyLube experience mind you) I heard a clink-clank-clunk and saw cars behind me changing lanes. I pulled over and found that my exhaust system was dragging on the road! Called my mom and Emma. And they couldn't believe the day I was having! Haha. I pulled over and listened to some NPR and waited about 1.5 hrs for mom to get there and she helped tie it up and we switched cars so I have a car to get to work. Maybe this is a sign I need to quit my job in NY at the bookstore? Finally got home 14 hrs after leaving, just before 8pm. Oi.

On a plus, today's run was fun and besides sweating a bunch the only pain I had was inside of my left knee, a bruise that looks like it's from kneeling on the road yesterday. 

Total Time: 1:05:00 Total Distance: 7.27 miles Average Pace: 8:56



Brooks Addictions 8 - #2 Miles: 7.27
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Gazelle on Sun, Feb 28, 2010 at 17:59:18 from 96.240.210.247

YES, it IS a SIGN- quit your job in NY!

From Benn Griffin on Sun, Feb 28, 2010 at 18:40:57 from 96.240.210.247

I know I know! I need to quit but then what do I do in June when I don't have either job?

From Brent on Sun, Feb 28, 2010 at 19:38:54 from 168.178.30.194

Master Benn - Karma - what is up? Stess, too much to do, too little time? Things will turn around for you, positive howling commando.

STay Kool, B of BS Rools out

From Gazelle on Sun, Feb 28, 2010 at 20:12:52 from 96.240.210.247

Benn, if Borders won't let you be in hiatus until June... then that sucks and hey, you already gave more than 2 weeks notice. You need to make it clear to them that you are no longer able to work there during your time at BArT... not to mention it is finincially deficient to travel that far an for so little pay. If all else fails, there is a mulitiude of cafes and libraries here if you choose that path again after BArT. And you never know what kind of oppertunities will be there for you in the future :)

From Missee on Tue, Mar 02, 2010 at 15:33:35 from 173.14.225.246

Oh, my!!! What a day! Makes my crazy days look quite serene! Keep smilin'!

Running MilesSwimming YardsBike Miles
5.550.000.00

7:00 PM - Long day at school. Went last night to see Emmy's grandpa in the hospital. Was the first time I had met him even though I've known Emma for like 5 years. He is recovering from a heart attack and surgery. Good news is Emmy said she went today to see him again with her dad and he is doing better.

Even though I had "free" periods, I did a ton of planning, grading, and meeting. There is something new to learn every day and today was filled with learning opportunities. I left the school about 5:30pm tonight and got home around 6:00 pm. When my bed time is about 9pm at the latest, doesn't leave much time for anything. Still managed to get in a run.

Running is good for the mind. It cleans the conscience and relieves the stress.

Total Time: 50:34 Total Distance: 5.555 miles Average Pace: 9:06

Vibram Five Fingers KSO Miles: 2.31Brooks Addictions 8 - #2 Miles: 3.25
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From Nevels on Tue, Mar 02, 2010 at 21:17:36 from 75.143.90.43

"Running is good for the mind. It cleans the conscience and relieves the stress."

quote of the day

From Metcalf Running on Thu, Mar 04, 2010 at 17:49:28 from 207.225.192.66

So true!

Running MilesSwimming YardsBike Miles
6.110.000.00

"Make the most of yourself, for that is all there is of you." - Ralph Waldo Emerson

 

5:15 PM - I really love this first full week at BArT. Times for smiling. Times for frowning. Times to learn from for the future. I really like the atmosphere of the school. It is all about the kids. It is centered around being the best we can to bring out the best in them. I am so glad to be a part of it.

Today at 1:30 was the recognition for the science fair projects. It was so great to see all of my 9th, 10th, 11th, and 12th graders come together in the atrium. The high school is significantly smaller than the middle school, as after 9th grade you can't apply to get into the school. You have to be promoted. Well after the awards, we had about 10 minutes to kill and Ben Klompus (the principal) decided to have a community meeting where the students are given the opportunity to give "shout outs" to others that have helped them this year. It was great to hear the students thanking one another for being there for them through the good times and the bad. Students genuinely thanked their teachers for helping them progress from where they were at the start of the year to where they are today.

Well I was completely taken aback when TWO different students said that they wanted to give a shout out to Mr. Griffin. One said that he believed I deserved a shout out for, "coming in here so far into the year and actually teaching us history!" And another gentleman gave a shout out for Mr. Griffin having 'the best beard in the school!'. Haha. It made me laugh :D.

I drove home a little early. It was pay day! And even though I only worked 4 days last week I had a paycheck that equaled the biggest paycheck I've gotten at the bookstore (which was when I had 10 days of 8 full hours of work!). Granted a lot more goes into teaching and there is a lot of outside prepping, etc. that the bookstore doesn't have.

Emmy and I went jogging on Cadwell Road, running from the Causeway (Dan ___ Memorial Drive) at Onota Lake. This was the first real run outside I think that I've done this year since my injury). Phew. My quads are shot! I can't wait for the tired feeling tomorrow morning. Mm. Ran down to the end of the road and back. I ran the first 3 miles with Emmy, and then I sped up and ran 2 miles of tempo. Then I circled back to get her, but found she was only .10 miles behind! She is a trooper! She was really hammering the downhills too! We finished up together to the car and ran a loop of the causeway to get her to 6 miles. Felt good! I DON'T KNOW HOW SHE RUNS IN THOSE SHOES.. She runs in a pair of just lounge around Pumas (Pumma Pumas!). Splits were:

  • Mile 1: 9:44
  • Mile 2: 9:22
  • Mile 3: 9:07
  • Mile 4: 8:06
  • Mile 5: 7:38
  • Mile 6: 9:13
Total Time: 54:12 Total Distance: 6.11 miles Average Pace: 8:53

Brooks Addictions 8 - #2 Miles: 6.11
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Comments
From Bonnie on Fri, Mar 05, 2010 at 19:42:42 from 128.196.228.134

Quite impressive Mr. Griffin! Not only a well-deserved payday, but priceless kudos from students!! Yippee. Enjoy your weekend ...

From Benn Griffin on Fri, Mar 05, 2010 at 19:52:01 from 96.240.210.247

Had fun running with you today :)

Running MilesSwimming YardsBike Miles
5.520.000.00

4:15 PM - I went running at the same place that Emm and I went running at on Friday after school. I did a faster paced run. My legs were still sore from Friday. I was going to go longer but it was really windy and nippy out there. Decided to do a harder shorter run than an LSD today. Hoping to get back to 25 or 30 miles soon. It will be tough with all the work I need to do however. Slow and steady.

Yesterday after work went to Fleet Feet in Albany. Really love this store. They actually know their running stuff. I bought a pair of Injinji toe socks for my Vibrams and stocked up on HAMMER Gel. (They're the only place that has HAMMER products). I also tested out a pair of Adistars and a pair of Reebok shoes which I ended up buying. I was going to get Brooks's Beasts, but they don't sell them. And rather then get another pair of Addictions since I still have some life on the ones I have now, I opted to try another pair. I am really tempted to get those Adistars though. They would be nice for the road, though they would get ripped apart on the trails I think. (Added in .30 miles that I ran yesterday testing out 3 pairs of shoes into today's mileage.) 

Saw one other runner out there today on the causeway. It was way windy though. Getting ready for my next work week. I put in another notice at the bookstore. After next Saturday I am going "contingent". :( They will miss me and I will miss them. Splits today were best this year so far:

  • Mile 1: 8:34
  • Mile 2: 8:31
  • Mile 3: 8:31
  • Mile 4: 8:33
  • Mile 5: 8:36
  • .22: 1:53 (8:44)

Total Time: 44:37 Total Distance: 5.22 miles Average Pace: 8:33

 

Brooks Addictions 8 - #2 Miles: 5.22
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Gazelle on Sun, Mar 07, 2010 at 20:06:58 from 96.233.183.46

You say LSD?? I guess that's not what I think it stands for..

From Benn Griffin on Sun, Mar 07, 2010 at 20:21:08 from 96.233.183.46

Long Slow Distance, not crazy your mom hippieness

From Nevels on Mon, Mar 08, 2010 at 14:18:58 from 131.204.15.93

LSD: I'm addicted...

Running MilesSwimming YardsBike Miles
3.260.000.00

7:00 PM - Long day at work. Happy Monday! Mondays are always the worst because I only have 1.5 hours the whole day without a class or supported study to oversee. Got out around quarter to five and made it home by about 5:20. Had dinner with Emmy and then decided to go jogging while she did the elliptical. Had to wear the new shoes because I must've stepped in some dog business while running yesterday. Washed my other shoes and now they are drying downstairs.

New shoes feel pretty good. I like the way the Reeboks feel. These are the first pair of Reeboks I've ever bought. Always time for something new. That is after all the essence of the long distance runner. Trying new things to see if they work. Keeping those that do, tweaking and adapting for those that don't. Only time will tell what might come.

Total Time: 30:02 Total Distance: 3.26 miles Average Pace: 9:13

Reebok Premier KFS Miles: 3.26
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Brent on Mon, Mar 08, 2010 at 21:55:11 from 168.178.30.194

Howling commando - tweek on - keeping on - way to get a run in on a tough work day.

STay Kool, B of BS Rools out

From Rossy on Tue, Mar 09, 2010 at 17:15:51 from 151.151.16.15

I have always seen Reebok running shoes reviewed and advertised, but never heard of anyone that had a pair. Glad you like them and way to switch things up. I attended a presentation a few weeks ago given by Lance Armstrong's chiropractor who emphasized switching your routine up in order to build up adaptive fitness. He gave an example of a cyclist who had a poor race because he did not have the mental toughness to overcome his trainer forgetting his grapefruit juice. As a result, to become a better racer, it's important to change your routine at times. Anyways, way to get in a run on a busy day!

Running MilesSwimming YardsBike Miles
6.050.000.00

4:50 PM - One thing is for certain - working at a charter school sure makes you sleep at night. I got home exhausted but knew I had to go for a run. Today was crazy busy with near-riots, a fire drill caused by a burning bagel in a toaster, and students all over the place. Somehow got through it. One thing is for certain, the week seems to fly by when you have a busy job!

Went running from the Causeway again. Emma had gone walking with her dad 4.5 miles earlier in the day and then also went along with me. She is such a trooper. I ran the first mile with her and then sped up, turning around at the 2.6 mile mark. Came back and picked her up around the 2 mile mark and then she ran with me a bit. The 5th mile I sped up again, though she is fast going downhill! Emm really knows how to throw on the afterburners going downhill whereas I am pretty slow and steady. Cooled down around the Causeway which stunk because all the snow is melting and it reeks of old goose poop. Splits were:

  •  Mile 1: 9:22
  • Mile 2: 8:36
  • Mile 3: 8:38
  • Mile 4: 8:22
  • Mile 5: 7:56
  • Mile 6: 8:03
Total Time: 51:19 Total Distance: 6.05 miles Average Pace: 8:30

Brooks Addictions 8 - #2 Miles: 6.05
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Running MilesSwimming YardsBike Miles
5.500.000.00

4:40 PM - Cloudy and overcast. Windy. Had a 1/2 day today but then a 1/2 day of training for MCAS. Wanted to go home before going back to the school for the high school dance. Ben asked if any teachers would make an appearance as a chaperone and only 1 or 2 ladies raised their hands. So I said I would be there :D. It was a lot of fun to see the kids after school and I even got dragged out onto the dance floor and danced for a couple minutes doing the "Mr. Griffin Dance" (which closely mirrors Kevin James's character's dance from the movie "Hitched"). Went jogging along the causeway. It really stunk like low tide and goose poop! But most of the run was good. Saw a guy walking and said a friendly Hello. Trying to get better about taking gels, so I had a Hammer Gel halfway through, even though I was only running like 45 or 50 mins today. Experimenting with different flavors.  Splits were good.

  • Mile 1: 8:46
  • Mile 2: 8:28
  • Mile 3: 8:16
  • Mile 4: 8:49
  • Mile 5: 8:33
  • .5: 4:08 (8:16) 
Total Time: 47:00 Total Distance: 5.50 miles Average Pace: 8:33

Brooks Addictions 8 - #2 Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
7.280.000.00

5:55 PM - It has been quite the week. I haven't been able to get a run in. Saturday was my last day at Borders. Now I'm going contingent. In addition it has been one monster of a week. Struggling right now because I thought I was doing the right thing assigning a take home final project since I was only there for a couple weeks at the end of the trimester. However, very few students "delivered". There were the few exceptions including one student who did a newscast on Shay's Rebellion. There are quite a few 0's going out. No matter how much I stressed that it was 25% of the trimester grade, they didn't seem to care. I also have stayed after school until 5pm four out of five days every week and very few students show up. I feel a bit dejected and let down. Oh well. Monday starts a new trimester. 

In addition, there is a lot I have to do now in charge of 11th grade advisory with SAT Prep, college visits, portfolios, etc. Oi. I am exhausted at the end of the day. I am essentially working from 5:30am to 9:30pm every week day. I can't wait to have weekends to hang out with Emmy! One fun thing was I did get to go to the museum with her last Sunday and we got to dress up in knights's gear and stuff. It is a History of War exhibit :D.

I went running with Emmy at the Ashuwillticook Rail Trail starting from Lanesborough. There were a lot of people out. Perhaps because it was so warm? It has been in the high 50s and low 60s for three days and projected to maybe hit 69 on Sunday! Ran 3.05 miles with Emmy and then she turned around. I kept going to LuLu on the Lake and turned around about 3.6xish miles in. Splits got progressively faster on the way back including a pick me up last mile.

  • Mile 1: 8:55
  • Mile 2: 9:00
  • Mile 3: 8:44
  • Mile 4: 8:19
  • Mile 5: 8:16
  • Mile 6: 8:24
  • Mile 7: 7:48
  • .28: 1:49 (6:27) inc. max pace of 4:44 a mile!

Total Time: 1:01:15 Total Distance: 7.28 miles Average Pace: 8:25

Brooks Addictions 8 - #2 Miles: 7.28
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Running MilesSwimming YardsBike Miles
4.300.000.00

5:30 PM - Sunny and temperature around 65 at the start! It's crazy how warm it is! Running date with Emmy to end the week and then back to her house to hear about her grandpa. He is not doing well. He had an operation to put in a new pacemaker but then he got sick and the new pacemaker isn't working either. He is back in the hospital and he signed a DNR order and they took him off the ventilator. :-\. It has been hard for her. He is the first grandparent that she is old enough to remember losing. I have already been through this 4 other times as I remember all my grandparents dying. It is always a sad time. I secretly hope that he pulls through, but it's not looking too good at the moment.

We went running on the Ashuwillticook Rail Trail again. It's amazing how much ice melted on the lakes in just the last day! A lot of people out. Just wanted to go nice and slow. I ran 19:59 out with Emmy and ran back in 19:49. Wasn't really pushing it. My legs were super sore from yesterday. Taking just a week off really does a number on you! I have to make the time to get in runs. Felt good though except for the end of the run almost stepped in a fresh dog pile. I hate how people walk their dogs on the bike path and then don't even pick up after them. I'm pretty sure I know what dog it was too.

I have to try to get some long runs in if I really think I might do the 50k on Fourth of July weekend. At this point I don't know. I still want to push for a 24 miler on my 24th birthday, though it's on a Friday and I work. Speaking of which I finally got my first official full time work check! I knew it was going to be big when I saw that I had lost $340 just to taxes! It was the first time I ever had a comma(,) in front of the decimal point(.)! But as Emmy pointed out, "[I] definitely earned this paycheck." All I have done is eat, sleep, and breath charter school. I kind of miss the book store only because when you clock out you know you're done and can go do whatever. Though the pay is atrocious. Oh well. Maybe the summer will be better!

Forgot GARMIN watch.

Total Time: 39:48 Total Distance: 4.3 miles Average Pace: 9:15

Brooks Addictions 8 - #2 Miles: 4.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
12.000.000.00

12:00 PM - Sunny and gorgeous. Projected high of 66 today and maybe 67 tomorrow! Feels like late June. So many people out today. Usually as you drive past the bike path you are lucky if you see 1 or 2 people on it every couple of miles. Today it was madness. We stopped by Walmart to buy a new bike pump. Emma rode her bike today while I ran. I ran from Lanesborough to BArT in Adams and then finished up with ~1.25 miles or so of cool down around the parking lot and up and down the main drag Rte. 8. Felt good today. Surprisingly well actually considering how tired my legs were after the run on Thursday. My legs ached before the run, and they most certainly ache now! This was my longest run I think since Thanksgiving! Woo Doggy! 

Oh and the "Woo Doggie" is also what Emmy said as I crammed my smelly clothes and CamelBak into the washer after my shower. I stank something fierce! Muahaha. Took a ClifBar at 5 miles about 45 mins in and then did a GU at the 1:30 mark. Also saw one of my freshmen biking the other way on the trail and I waved as she went by listening to her iPod. She looked at me weirdly and kept riding either because she didn't recognize me in non-teaching attire, or more likely she DID recognize me and was mortally embarrassed that her history teacher runs in short shorts. LOL Splits were nice and even and consistent.

  • Mile 1: 9:05
  • Mile 2: 8:58
  • Mile 3: 9:07
  • Mile 4: 9:09
  • Mile 5: 9:13
  • Mile 6: 9:16
  • Mile 7: 8:54
  • Mile 8: 9:17
  • Mile 9: 9:12
  • Mile 10: 9:13
  • Mile 11: 9:23
  • Mile 12: 8:58
Total Time: 1:49:44 Total Distance: 12 miles Average Pace: 9:08

Brooks Addictions 8 - #2 Miles: 12.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Running MilesSwimming YardsBike Miles
4.700.000.00

4:00 PM - Sunny and temperature was in the high 50s. Cooler than yesterday and more clouds in the sky. Today was a good day. I helped Emmy and Sky-boy plant some seeds to start some seedlings for our garden while I watched a stream on the computer of the L.A. marathon. Pretty cool stuff. We had a little fire to get rid of the brush from the winter and then took Skyler to go get ice cream on the way to drop him off at his mom's. Afterward we went over to the bike trail and went jogging. Ran most of it slow, but then the last mile or so started to pick it up. Emmy totally called me on it and we were clipping along at about 7:30 pace. Well she really took off after that though she said she didn't even notice. By the last 300m we were cruising at 5:57 pace. This was a good run, especially on tired legs! Yesterday's long run kicked my butt (in a good way though!). Now time for a shower and some prepping for tomorrow's classes. Man the weekend sure goes by a little too fast for my liking! Splits were:

  • Mile 1: 9:34
  • Mile 2: 9:24
  • Mile 3: 9:29
  • Mile 4: 8:42
  • .70: 5:22 (7:42 pace)

 Total Time: 42:31 Total Distance: 4.70 miles Average Pace: 9:03

Brooks Addictions 8 - #2 Miles: 4.70
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Running MilesSwimming YardsBike Miles
3.300.000.00

5:30 PM - Long day at school. Got to see Emmy when I got home though and the Ruby Gato. That made it better. I was able to talk about Obama's Health Care bill with my 4 classes today. However most of my classes are shot these next few days because there is MCAS state testing for my kids in the morning. Legs are still shot from the long run 12 miles this Saturday. Going to focus on building up the long run so that I can hit my 24 miler on my birthday and finish the 50k on July 3rd. SO, the question is now, when to fill out and send in my application!?!

Total Time: 30:00 Total Distance: 3.30 miles Average Pace:  9:05

Reebok Premier KFS Miles: 3.30
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Comments
From Nevels on Tue, Mar 23, 2010 at 12:21:38 from 131.204.15.93

Today...

The sooner you send in the application, the sooner it feels real...

(not to mention, once i put money down on a race, i seem to stay a little more motivated in training...)

From Benn Griffin on Tue, Mar 23, 2010 at 12:56:21 from 159.250.65.33

Cool. I'm filling it out now :D. I had a pretty strong 12 miler on Saturday. Pretty consistent paces. I am going to try to add on another 2 miles I think this weekend.

From Nevels on Tue, Mar 23, 2010 at 13:07:54 from 131.204.15.93

Awesome. I saw your 12-miler; solid run. If you keep upping the distances and can get nice and comfortable with long runs like that (and stay healthy), you'll blow through 50k and wonder why it felt so short...

Running MilesSwimming YardsBike Miles
0.000.000.00

Registered for my first ULTRA today! Out in Fabius, NY. I was going to do the Finger lake 50s however there are no hotels near there and the B&Bs cost a bit too much. We found a Comfort Inn for only $68 bucks and plus this race is only $10. It is earlier than the FL50s. This one takes place right around my birthday, Saturday MAY 29th. It is put on by the Syracuse Chargers Track Club and is called the:

 

HIGHLAND FOREST 1-2-3 Trail Race.

 
Runners can choose to run 1, 2, or 3 laps. Oh, and you can switch on the day of the race. I am going to gun for 3 laps. However as per the race site I have to start the 3rd lap before the 4.5 hr mark. So I have to push it the first 20 miles to make the cut off methinks. Check out the website!

http://www.syracusechargers.org/highland123/index.html

 

This is the training plan it drew up for me. I am in Week 3 I believe right now. I only have 10 wks to train. From what I've read the Saturday and Sunday runs are the most important so they are the ones I need to MAKE sure I do! Do you think this schedule will be adequate to finish? I have 4 x 20+ long runs and considering I ran 2 marathons on runs never exceeding 15 miles, I think that this would be more than enough? Thanks!

Week OfWeekMonTueWedThuFriSatSunMiles
Mar 11 CD022208620
Mar 82 CD0224010624
Mar 153 CD0224012828
Mar 2240246014834
Mar 29504460161040
Apr 5604660181044
Apr 12704680201048
Apr 198 CD0486010836
Apr 26904880221052
May 310041085
121049
May 10115
41080241061
May 1712 CD04106010838
May 24134320050K ultra055






































































































































Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Nevels on Thu, Mar 25, 2010 at 15:20:39 from 131.204.15.93

awesome. congrats on entering; now you've got that carrot dangling out there to train for.

it looks like a fun race and a fun course. enjoy....

From Benn Griffin on Fri, Mar 26, 2010 at 12:05:26 from 159.250.65.33

Hey Nev - can you check my blog for the 50k training plan I found. I am gunning for the 30 miler (1 mile short of 50k I know). It has me scheduled to do a 20, 22, 22, 24 for long runs. I was hoping to go for 14-15 tomorrow and then next week 18 and then hit my first 20 miler in 2 weeks. Any feedback you have would be great! Thanks!

From Nevels on Fri, Mar 26, 2010 at 12:16:04 from 75.143.79.30

HC: The plan looks good to me, assuming it fits in with your schedule. If anything, you might be doing too many 20+ mile runs. If I had any suggestion, it would be to perhaps reduce the second 22 miler (Saturday, week 10) down to around 12, and then pick up the other 10 by splitting it into two 5-milers the Friday before and the Monday after, thereby allowing a bit more recovery between two long runs and giving you two six-day weeks.

All in all, it looks like a good plan to me. Good luck with it; I'll be interested to see you blow through your first ultra...

From Nevels on Wed, Mar 31, 2010 at 12:18:06 from 131.204.15.93

Benn, the revision looks good to me. Now you've got two solid six-day weeks late in the training cycle, which is good, and the week in between long runs will let you fully recover from the previous one and allow you to more fully benefit from the next one. Now all that's left is to do it... Good luck...

Running MilesSwimming YardsBike Miles
8.000.000.00

Something that I have learned this week is that we cannot always control our lives and our training. However what we CAN do is control the quality of it. I have spent a lot of time with Emma this week. She lost her grandfather on Wednesday morning and I have spent a lot of time with her just sharing time with one another. I went to the wake yesterday after school. The funeral was today but Mary Rose (Emma's mom) said it was probably better if we did not go to it. I know I have a hard enough time going to a wake. It was the first time for me anyways and I didn't want to tell Emma how much it made me anxious. Ever since my own Poppy died when I was 9 I have had a really hard time dealing with death. 

10:00 AM - Went jogging on the treadmill as I watched an episode of "Dirty Jobs". I'd been up since 6am and really needed to get a jog in. Was going crazy not running this week.

Total Time: 30:00 Total Distance: 3.30 miles Average Pace: 9:05

3:30 PM - Today was pretty cool. I loved it however. I always feel and run better in the cool spring and late fall weather because I sweat less. I always sweat profusely when running, but I was able to run relatively comfortably at the Ashuwillticook Rail Trail with Emmy this afternoon after lunch. Despite only being 40ish out, it was sunny so there were a decent amount of runners and bikers out. We ran out to the duckpond where the guy has built a mini condo for his geese and ducks and stretched. Emma wasn't feeling too hot on the way out, however she felt better after stretching. We really started to pick it up on the way back. This was the longest continuous run outside in my Vibrams. I did buy a pair of those Injinji socks but did not think to bring them for the run today. Will try that next time. Felt good. We were flying as usual at the end. Splits were:

  • Mile 1: 9:08
  • Mile 2: 8:27
  • Mile 3: 8:34
  • Mile 4: 8:22
  • .7: 5:30 (7:54 pace) 
Total Time: 40:01 Total Distance: 4.70 miles Average Pace: 8:31

Vibram Five Fingers KSO Miles: 4.70Reebok Premier KFS Miles: 3.30
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Running MilesSwimming YardsBike Miles
16.100.000.00

8:00 AM - Overcast, windy and cold. Saw some snowflakes. Temperature was about 30-31 when I started with a 12-15mph wind. Going out along the Ashuwillticook Rail Trail wasn't that bad. However coming back I really hit the wind. Experimented with a new technique for long runs using the 25:5 (minutes of running: minutes of walking). I found that I was able to maintain a consistent and faster pace during the runs and my 5 minute walking stints were a welcome break. It breaks the long run up and I only slow to about 14 minutes per mile pace when walking so it's not bad. Felt pretty good. Opted out of the 5 minute walk at the end and just pushed to the car. Finished the run just under two hours. Listened to two old CarTalk podcasts. I love NPR!

 Total Time: 1:58:11 Total Distance: 12.50 miles Average Pace: 9:27

RUNNING (25:00)

WALKING (5:00)

2.81 miles (8:54/ mile)

.34 miles (14:36/ mile)

2.78 miles (8:59/ mile)

.31 miles (15:51/ mile)

2.80 miles (8:56/ mile)

.35 miles (14:24/ mile

3.11 miles (9:03/ mile)

N/A

2:30 PM - Emmy wanted to go for an exercise date so I hopped on the treadmill while she was on the elliptical. I did another 3.60 miles while we watched a little bit of "Superbad" on FX.

Total Time: 33:33 Total Distance: 3.60 miles Average Pace: 9:19

Brooks Addictions 8 - #2 Miles: 12.50Reebok Premier KFS Miles: 3.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Nevels on Mon, Mar 29, 2010 at 16:43:00 from 131.204.15.93

good distance. have you ever read any of jeff galloway's training methods? he's a big advocate of the run/walk technique and has done quite a bit of statistical analysis on the overall effects of short walk breaks. he's got a book describing how to effectively use the technique to train and race marathons, but given the nature of trail ultras, it can be very appropriate for ultra training, depending on the course.

i randomly ran into galloway at a coffee place once and asked him about it, and he seemed to know his stuff pretty well, not to mention that it's hard to argue with an olympian...

From Benn Griffin on Mon, Mar 29, 2010 at 17:56:51 from 96.240.245.142

Yeah I have heard of Galloway! I haven't read much other than his site but it seems to be appropriate when trying to keep your horses in check going on a long run. I think doing long runs like this is good too because it breaks it up, and even with 15 mins of walking total during my long run I still averaged like 9:30 a mile! I felt better running. Fresher almost. I think he is on to something.

So cool you ran into him! I am getting excite for the 30miler. Only thing is I have to hit the 20 mile mark in 4.5 hours. I don't know how hard that is to do on an average ultra course. I would rather push hard to beat the 4.5 hour mark and then bonk and still be able to finish. Hopefully I meet the mark and DONT bonk and then go on to finish super duper strong!

From Lybi on Mon, Mar 29, 2010 at 18:11:05 from 68.3.191.246

Wow, good job Benn! You trounced on many a half marathoner's time, and you still walked 15 min., darn you!

BTW I always love your pictures of you and Emma. So cute!

From Rossy on Tue, Mar 30, 2010 at 20:18:14 from 151.151.109.10

Benn, nice workout and interesting 25:5 idea! Keep it up!

Running MilesSwimming YardsBike Miles
4.120.000.00

6:00 PM - I hurt all day yesterday after the 16+ mile Sunday. Felt good though. Longest run I think since at least September, if not longer. I feel stronger, despite still being "heavy" and about 196lbs. As Emmy points out, maybe I'm gaining muscle instead of fat. Who knows. Had a long day at school and really needed to destress and take some "me" time. I hopped on the treadmill when I got home after picking Emma up because it has been raining the last two days. I ended up feeling pretty good. The plan said to shoot for 4 so that's what I did. Looking forward to this weekend where they said we could be in the upper 70s!

 Total Time: 38:00 Total Distance: 4.12 miles Average Pace: 9:13

Reebok Premier KFS Miles: 4.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
4.340.000.00

6:20 PM - Yet another morning of torrential rain. There are a lot of towns and cities in New England that are flooded. Thankfully we live on a hill! I tried to get to work early. Lots to do today. Had four classes to prep for, as well as several meetings at the end of the day. I managed to forget my lunch and Emmy drove it up to me in Adams! She is a sweetheart. I was go-go-going all day long! Have several hours of homework still to do tonight. It is terribly hard work and the week goes by fast! However, I feel that it is worth it and if I can even impact one child in one way then it is a worthwhile investment. Teaching is very much a performance and by the end of the day I am spent like an off- Broadway actor! Emmy went hiking earlier today and bonked her knee up good so no Ashuwillticook Rail Trail for us tonight. Instead I ran in my Vibrams on the dreadmill. First run with Injinji socks. I love them! No hot spots at all!

Total Time: 40:00 Total Distance: 4.34 miles Average Pace:  9:13

Vibram Five Fingers KSO Miles: 4.34
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Simmbad on Thu, Apr 01, 2010 at 20:11:26 from 67.199.182.58

Looks like you are cranking out some miles youself Benn. Nice job, the work you are doing with the kids sounds rewarding. Are you a teacher ? Hope you have a great year in running.

From Brent on Thu, Apr 01, 2010 at 20:18:55 from 76.8.201.223

Howling Commando - full day - day of meaning, making a difference - Stay Kool, B of BS Rools out

From Benn Griffin on Thu, Apr 01, 2010 at 20:59:29 from 96.240.245.142

Yeah I'm an interim high school American history teacher for a charter public school. Very long days, but I like the kids!

Brent: Indeed. And it helps me sleep at night!

Running MilesSwimming YardsBike Miles
6.010.000.00

6:00 PM - Sunny and temperature in the high 60s today. We are in for a warm spell the next several days! Came to a few conclusions today:

1. My students need to think before they act. Nearly 20 students got I.S.S. today and then O.S.S. tomorrow for deciding that April Fool's Day was prime time for a game they called "Slap a f*g" in which they use obscene language and slap each other in the face. Oii. Stressful.

2. My students seem to like me enough not to pull any pranks on me (that I know of). They are for the most part great kids!

3. I am getting stronger. I am logging some decent miles now.

4. REEBOK SHOES STINK!!!!!  Less than 20 miles on the $134.00 pair of sneakers and the heels are nearly completely trashed. I need to stick to the shoes that are worth it for big runners like me, the Brooks Addiction and the Brooks Beast! Grr. Just angry I blew all that money on them.

Went to the bike trail and ran by myself. I wanted to do a couple faster miles so I did mile 2 and mile 4 "on", not all out, but steady, as if I were running a steady 5k or something. I felt good and not too out of breath. This is good considering I haven't done any speedwork this year. Splits were:

  • Mile 1: 8:16
  • Mile 2: 7:19 "on"
  • Mile 3: 8:09
  • Mile 4: 7:48 "on"
  • Mile 5: 8:48
  • Mile 6: 8:24
Total Time: 48:51 Total Distance: 6.01 miles Average Pace: 8:07


Reebok Premier KFS Miles: 6.01
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Metcalf Running on Thu, Apr 01, 2010 at 23:04:16 from 97.126.137.68

Nice run... I like your conclusions, I have never run in reeboks, but I had some Pearl Esumi that would give me a huge blister at about mile 250 on the shoe. Thought it was just the one pair so I bought one more and the same thing happened.

From Benn Griffin on Fri, Apr 02, 2010 at 06:11:31 from 96.240.245.142

Yeah, Lori. I guess I would do well to follow that old adage 'if it ain't broke then don't fix it'. Now I have to shell another 100 bucks out. I want to get the beasts because they are more durable than the addictions. I have an old pair of beasts I wear as normal everyday shoes around the house and they are still going strong since 2006. Only problem is noone around here stocks them so I'd have to order offline :(

From Nevels on Mon, Apr 05, 2010 at 12:33:09 from 131.204.15.93

i tend to agree with your conclusion on reeboks. i'm a wear tester for runner's world, and they sent me a pair of bright red reeboks (looked more like basketball shoes than running shoes) that were entirely too "fluffy" on the bottom and no real tread. needless to say, i gave them a less than flattering review, and i was even somewhat pleased when i left them out to dry one afternoon on my outside windowsill, and someone took it upon himself to make off with my shoes. it was a great excuse to go back to my real running shoes...

Running MilesSwimming YardsBike Miles
0.000.0014.51

4:45 PM - Sunny and temp around 74 degrees!! Despite it being good Friday BArT had a 1/2 day for students today. I let my two classes go outside and work on political cartoons and throw a football around. I didn't see any point in trying to introduce new material with in some cases 1/2 of the class missing! After the students left, staff still had a full day so we had meetings and assignments all afternoon. Got to leave around 3pm however so I rushed home and got changed and went with Emmy to the bike trail.

Emm and I wanted to do an hour. It was really tough because the bike trail was packed today! I didn't want to push it too hard. I'm supposed to do a long run tomorrow and then we are driving to NY to see my family for Easter this weekend. We rode out 30:00 with the wind, and then battled it on the way back, coming in the second half in 31:48. Not bad however too considering how many people we had to dodge, not to mention roller bladers, toddlers, Chihuahuas on 20' leashes and bimbos. Time for some television and resting up a bit. Up early to try to do some miles.

P.S. Today was the first day we drove by and Dairy Kone was open!!! So naturally we had to stop and get some ice cream!

Total Time: 1:01:48 Total Distance: 14.51 miles

2010 Cycling Mileage Miles: 14.51
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Running MilesSwimming YardsBike Miles
11.380.000.00

Highlight of today: running up the mountain road in Pittsfield State Forest. ~2.5 miles up and down; Starting Elevation: 1200' Ending Elevation: 2400' :D

8:00 AM - Today is going to be a gorgeous day! I woke up and it was sunny and 60 degrees at 6am. I made coffee and watched some Law and Order and then Emmy woke up. We were going to run together but her knee is still sore from bonking it on the hike the other day. I headed off to the Causeway and parked my car and then jogged to the trailhead at Pittsfield State Forest, about 2 miles away. I decided to run up the Berry Pond Circuit Road. It was a tough climb. I see now how MOUNTAINS HUMBLE BOYS AND MAKE MEN OUT OF THOSE THAT KEEP CLIMBING. Was huffing and puffing and huffing some more. The road is closed to traffic and I only saw one woman and her dog. I like running without running into people and bikes and rollerbladers. Much better than the other day at the bike path! I was sweating a ton however and by the time I got home I STANK so much Emma said I had to take a shower immediately because she said my smell lingered in the room. I told her I'd just dry my clothes in the sun and use them tomorrow and she gave me one of those "Oh no you wouldn't... but wait.. yes, yes you would!" looks. LOL. 

 Coming down the mountain, my quads were burning. I like running UP mountains much more than running DOWN them. I feel like going up I can dictate the pace and control a steady output of energy. Coming down you're just fighting gravity and inertia. It is good training though I suppose. Once I was down the 2.5 mile circuit road I ran back to my car at the Causeway. Next time I want to do the entire circuit road up and down which I believe is 8 miles from the start of the park. :). Feeling good! Now to enjoy this weather. They say a predicted high of 81 degrees and sunny!! Splits were a bit over the place, especially with the 2.5 miles of climbing. However, to me, the thing that stood out the most was my sheer consistency running on the flats and downhills and running 5 miles at a steady clip: 8:44, 8:43, 8:43, 8:44, 8:39

  • Mile 1: 8:44
  • Mile 2: 9:04
  • Mile 3: 11:13
  • Mile 4: 12:02
  • Mile 5: 10:00
  • Mile 6: 8:43
  • Mile 7: 8:43
  • Mile 8: 8:44
  • Mile 9: 8:39

Total Time: 1:27:29 Total Distance: 9.18 miles Average Pace: 9:32

1:00 PM - Sunny and 77 degrees. Gorgeous out today. Went for a fast walk with Emmy up Dublin Road and then onto some on East Slope. On the way back we noticed that there was a crazy amount of cans. Emma and I have come up with a neat idea. We want to be scavengers at least once a week now and pick up cans and see how much $ we can collect. Today in just about 10 minutes we collected $2.35 in cans on Dublin Road. I guess those Irish sure like to get their drink on. I want to save up the money and do something fun with it!

Total Time: 37:00 Total Distance: 2.30 miles Average Pace: 16:05

Brooks Addictions 8 - #2 Miles: 9.18Reebok Premier KFS Miles: 2.30Scavenger Can $ Total: Miles: 2.35
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Comments
From Snoqualmie on Sat, Apr 03, 2010 at 15:24:11 from 24.18.192.33

Haven't checked in with you for a while. I'm glad to see your running is going well! I love the can-fund idea!

From Nevels on Mon, Apr 05, 2010 at 12:38:23 from 131.204.15.93

mountain trails will certainly test your running resolve, but they have a strange way of drawing you back (even if you swear them off after stumbling around on them for 100 miles or so, not that anyone would ever do such a thing...)

solid running, benn. everything still feeling good?

From Benn Griffin on Mon, Apr 05, 2010 at 19:09:17 from 96.240.245.142

Hey Sno! Yeah it's been a while!

Nev - Yeah things feel good. I was just beat. I was tired on Easter. After church I went with my brother and Emmy to a park and I ran a 5k with Emm pretty quick, then another 2 miles at home. But Didn't get in my long run. I want to try to get another long run in on Saturday.

I am shooting for 4-6 milers Tues, Wed, Thurs, Friday off, long run on Sat, and then medium long run on Sunday. I really like mountains. I want to learn to run them better! So I am thinking about going up on them again. Maybe doing the up and down 16 mile loop on Mt. Greylock next.

Running MilesSwimming YardsBike Miles
5.000.000.00

12:30 PM - Sunny and temperature in the low 70s. Went running at Spa Park in New York after church with the family. Harry and Emmy came with me. Harry decided to go longboarding while Emma and I ran. Emma didn't know how far she wanted to go and my legs were tired from the run yesterday so we opted for a short, faster run. We were really slicing and dicing at the end and we duked it out. Emma barely beat me. We were running 4:58 pace the last bit. Flying. Afterwards I played about 30 minutes of bocci and then 30 minutes of tag with Harry on my team and the two of us vs. our two St. Bernards. We beat them but barely. Turns out St. Bernards like to find people (go figure for a rescue dog eh?) and they would do whatever it took to find us in the trees. A very fun time. Counted the tag for about 2 miles of barefoot. Probably ran more. We were running the whole time! Exhausted! Splits at the park:

  • Mile 1: 9:06
  • Mile 2: 7:53
  • Mile 3: 7:56
Total Time: 25:07 Total Distance: 3.10 miles Average Pace: 8:06

Brooks Addictions 8 - #2 Miles: 3.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
5.050.000.00

6:00 PM - Overcast and temperature of about 60 degrees. Long day at school made longer by not getting enough sleep last night and forgetting my lunch again at home. Got home from school and scarfed down a couple bagels w/ cream cheese and then went to the Ashuwillticook Rail Trail with Emmy. On Saturday I helped her get her first official trainers (a pair of Brooks's Defyance). Also, the place is taking back the P.O.S. Reeboks and ordering me a new pair of Addictions. Sweet. Well Emmy is fast in her Defyances! She was really cruising at the end and I was laboring hard to keep pace. Funny that I can go long and slow for hours and yet we "whip" up the pace to 8:00ish or faster and I die. Got some work to do on speed. Splits were:

  • Mile 1: 9:02
  • Mile 2: 8:44
  • Mile 3: 8:47
  • Mile 4: 8:19
  • Mile 5: 7:18
Total Time: 42:30 Total Time: 5.05 miles Average Pace: 8:25

Brooks Addictions 8 - #2 Miles: 5.05Scavenger Can $ Total: Miles: 0.10
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Running MilesSwimming YardsBike Miles
6.140.000.00

6:00 PM - Sunny and 84 degrees! at the start. Talk about a warm spell! I had a long day at school, but I still do like working at BArT. The kids make it worth it. Lots of correcting to do tonight. I had them do political cartoons on War of 1812 and Spanish-American War. I can't wait to read them.

So my run. I started at the Causeway and went up into Pittsfield State Forest via Caldwell. It was mucho calor out. Highlight was that at about the 3 mile mark as I was busting up a huge 10-12% incline and the quads and hammys were burning,  I came across 4 high schoolers smoking up some reefer. I must have scared them because 5 mins later they were gone as I came back. Phew. Didn't want to have to call the coppers. Splits were slow considering the heat and the trails:

  • Mile 1: 9:09
  • Mile 2: 9:26
  • Mile 3: 11:28
  • Mile 4: 10:02
  • Mile 5: 9:27
  • Mile 6: 9:37
Total Time: 1:00:24 Total Distance: 6.14 miles Average Pace: 9:50

Brooks Addictions 8 - #2 Miles: 6.14
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Running MilesSwimming YardsBike Miles
4.070.000.00

6:00 PM - Temp of 71 and gusty winds 20-30mph. A hot summerish night. Have had quite the week. I feel bad because I am sure my crankyness has been noticed by Emmy. I am hoping to make it up to her this weekend with a hike and lunch out on the town. We had plans to go to Mission and see a musician tonight but I was too tired and once we got there it was packed and I was just ready to sleep. I can't even tell you how drained I am. I ran as soon as I got home, a Vibrams run. Went to the Causeway and ran into Pittsfield State Forest and back. Just wanted to do a good run. Started clicking miles away somewhere around: 9:00, 8:44, 8:18, 7:50. Pounded out the last one. Felt good.

Total Time: 34:07 Total Distance: 4.07 miles Average Pace: 8:23

Vibram Five Fingers KSO Miles: 4.07
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Nevels on Fri, Apr 09, 2010 at 12:09:34 from 131.204.15.93

solid progression run. it's always nice to be able to work out some of that frustration on the roads...

Running MilesSwimming YardsBike Miles
17.000.000.00

Today's Run = LONGEST run ever in a training run besides the 2 marathons. :)

1:00 PM - North Adams, MA. Emm and I went to see two of my coworkers up in Williamstown last night. We didn't get home until 2:30 and I was wide awake at 7. Not exactly a restful night's sleep. To make things worse, today was supposed to be my long run and it was overcast, temperature of 46 at the start and winds steady at 25mph with gusts up to 35 to 40mph (Found these gusts at the summit!)

Today's mission: Summit the tallest mountain in Massachusetts, Mount Greylock (3491' elevation). The mountain road going up is 8 miles up. I was running by myself and had my 24 oz Amphipod and 2 HAMMER gels. I ran out of liquids 1:45 mins into the run so I need to plan ahead for the next long run and keep a stash either at the car or prestash another bottle out on the route.  I followed the route up from the Williams Resevoir where I parked my car to the summit, same route as the road race that's held every September here. Going up is always a beast. Especially in the first few miles where there are seriously some 12-15% grades and numerous hairpin turns.

 

I got some weird looks from people, especially some hikers that I came across at mile 6. Miles 6-8 had snow covering the roads and there is still upwards of a foot up there! Crazy considering we had 4 days in a row last week with temperatures between 75-87! At the summit I ran around the top and took a couple pictures with my cellphone and then started down because it was incredibly windy and cold! At some points the wind ripped through two layers of spandex, my fleece and long sleeve shirt, and hat/gloves. Coming down felt faster and I had to lean back to keep from falling.

The way down went well overall and I got to the car and was planning on pushing the run out to 18 miles but I had run out of liquids and I was dying. My mouth was so dry and I decided that I had had enough. I wonder what my first 20 miler will feel like! :D HAMMER gels were at 45:00 and 1:30:00ish. After I got home I downed 2 powerades and my first recovery drink a 4:1 carb:protein drink. It said Fruit Punch, but Emma pointed out that it looked like toxic Pepto Bismal. HAHA. Splits:

Going Up:

  • Mile 1: 10:13
  • Mile 2: 11:34
  • Mile 3: 11:59
  • Mile 4: 11:38
  • Mile 5: 12:28
  • Mile 6: 10:50
  • Mile 7: 10:47
  • Mile 8: 10:45
  • .2: 2:05 (10:39 pace) 
  • Total Time for Climbing the "Beast": 1:32:21

 Going Down:

  • Mile 9: 9:03
  • Mile 10: 9:07
  • Mile 11: 8:44
  • Mile 12: 8:56
  • Mile 13: 8:57
  • Mile 14: 8:58
  • Mile 15: 9:03
  • Mile 16: 9:34
  • Mile 17: 10:00
  • Total Time for Descending the "Beast": 1:12:25 (omits mi. 17)

Total Time: 2:54:46 Total Distance: 17 miles Average Pace: 10:17

War Memorial at the top of Mt. Greylock (above) View from top (below)


Brooks Addictions 8 - #2 Miles: 17.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments
From LBC on Sat, Apr 10, 2010 at 19:54:25 from 98.217.152.220

GREAT JOB BENN!!!!!

From KP on Sat, Apr 10, 2010 at 20:12:01 from 98.67.164.65

great run!

i can't believe y'all still have snow with those warm temps... and that much!

keep up the hard work, you'll blaze your first ultra!

From josse on Sat, Apr 10, 2010 at 21:01:16 from 75.230.205.237

Nothing better than 17 miles of trails:) Great job.

From Benn Griffin on Tue, Apr 13, 2010 at 08:24:52 from 159.250.65.33

Thank you! Thank you! I can't wait for the ultra :). I am trying to plan out my first 20 miler :D this week.

Running MilesSwimming YardsBike Miles
5.260.000.00

10:00 AM - Legs were trashed when I woke up this morning from the 17-miler yesterday. Went to Emm's work and hopped on a pretty fly treadmill and cruised at 9:13 pace for majority of run. Walked to make it to 50:00 the last .25 miles. Felt good by the end though. Afterwards I went with Emm to get tea and a muffin at Dottie's cafe and then we went to TJ Maxx/Marshall's/CVS, etc. and errands.

Total Time: 50:00 Total Distance: 5.26 miles Average Pace:  9:30

Brooks Addictions 8 - #2 Miles: 5.26
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Comments
From Gazelle on Mon, Apr 12, 2010 at 09:08:33 from 96.240.245.142

Good day :)

Running MilesSwimming YardsBike Miles
4.060.000.00

6:00 PM - Sunny and temp around 55 or so. Breezy. A little cool. Long day at school. We had an official lockdown with the Adams police coming in to inspect and do a walk-through. Will be interesting to hear how it went. I fortunately was "stuck" in my office writing progress report comments. Shh! Don't tell! Got home and met Emmy and Mary Rose was on break. Decided to go for a jog and then go to Mission for open mic night. I needed to do 4 miles so I went with Emm to the Causeway. I decided to run up into the entrance of Pittsfield State Forest and back. Well going out was nice and easy but woooeeee can Emmy run. I don't think she has any idea how fast she was going.. but we were going sub: 7 pace for the last .5 miles and sub: 6 minute pace for the last .1. She is a speed demon! I am sure I will feel this workout in the a.m. :D Happy Tuesday! Splits:

  • Mile 1: 9:40
  • Mile 2: 9:29
  • Mile 3: 7:58
  • Mile 4: 7:12
Total Time: 34:37 Total Distance: 4.06 Average Pace: 8:32

Brooks Addictions 8 - #2 Miles: 4.06
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Running MilesSwimming YardsBike Miles
7.000.000.00

6:00 PM - Sunny at the start and about 58 degrees. However it was getting late and the sun set and after the first two miles I started to get cold. Ran up into Pittsfield State Forest and hit the trails. Not too bad. A bit slippery in spots on the oak leaves from last fall, yet the surprise came around mile 3.25 when I came around a corner and ran into another Reefer Monkey Hang Out group. Grr. Just really makes me mad that they bring their junk in there. That's what I get for running late at night though. Felt good; legs were not that tired from the tempo run that Emm dragged me through yesterday. 

Today at school we were happy to welcome a woman that produced an independent documentary called "Shooting Beauty" about a group of people with disabilities that allowed them to "shoot" (or photograph/videotape) a day in their lives. I was surprised that all my kids were able to take it seriously and were actually on the verge of tears. I truly have some good kids though. Afterwards we worked on my president assignment I gave them.

My run was good. I got an extra helping of protein today because I ran into a cloud of gnats or black flies at mile 6. I swallowed several and got another one up my nose and one in my left eye (not to mention however many got lost in my hair and beard!). Fun fun :). Looking forward to this weekend. I am going to try to do a long run on the Appalachian Trail on Saturday - first official run on the trail!! Exciting! Splits today:

  • Mile 1: 8:57
  • Mile 2: 9:05
  • Mile 3: 10:48
  • Mile 4: 10:27
  • Mile 5: 9:41
  • Mile 6: 9:10
  • Mile 7: 8:57
Total Time: 1:07:08 Total Distance: 7 miles Average Pace: 9:35

Brooks Addictions 8 - #2 Miles: 7.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments
From Brent on Thu, Apr 15, 2010 at 07:54:32 from 168.178.30.194

Master Benn - it sounds like life is good. It is darn tough to workout an keep the pounds down when life is hectic. Your class sounds like great kids that want to learn. Also, love those trail runs, just something special about those runs.

Stay Kool, B of BS Rools out

From Nevels on Thu, Apr 15, 2010 at 12:35:21 from 131.204.15.93

enjoy the AT...

Running MilesSwimming YardsBike Miles
5.010.000.00

7:00 AM - Rain and overcast 40 degrees. Went out this morning with the intention to do a long run. However it was raining and then it turned to SNOW. I had trouble finding the AT because it is not well marked and the access road was closed. I jogged 1-1.25 miles on the fire road and then got to the trail but it was so wet and uncleared that it was downright nasty. On top of that it was raining and my sunglasses kept fogging up so I couldn't see (prescription sunglasses). Blargh! Decided to save my effort for another day and bagged the run and back to the car. I am hoping to get another run in later today of 5-6 miles, even if I have to get it in on the treadmill.

 Exciting news: I called "Tux Express" and made reservations for me and 6 other fine fellows to get measured for our tuxes next Saturday! This will be the first time that Emmy sees me in a suit (if I try one on.. not sure how the whole thing works).

Brooks Addictions 8 - #2 Miles: 5.01
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
12.330.000.00

8:30 AM - Overcast and downright cold. Temperature around 36 at the start. Felt like those December days before snow as I headed out. Went running in the Pittsfield State Forest today. I am going to try to get a few more miles in later too. Did a full loop this time of the Berry Pond Circuit Road. As I was going up I saw a group of hikers coming down. They gave me a thumbs up and one lady said " Way to go guy! Keep it up! You look strong!" I said thanks and continued on. About .5 miles from the summit a white-tailed deer when sprinting out across the road, startled by a dog I think. I continued, enjoyed the view at the summit and came down the other side of the circuit road, passing this pond "Berry Pond" which I found out was the highest elevated natural lake in the state of Massachusetts! Emm took some pictures of me after the fact. I will try to post them in a little while. We are still celebrating Nonno's 87th birthday. At the end of my run at the Causeway I ran into two runners. One heading out. Seen him before. I waved and so did he. The other was a high school age boy and he was coming down the hill and I found him trailing me and trying to race me to my car. At least I turned it into one. The last .3 or .4 I steadily increased pace from 8:00 to 7:30, to 7:00 and eventually down to 5:46 a mile. Felt strong. I beat him to my car by 3 seconds. My splits were:

  • Mile 1: 8:42
  • Mile 2: 8:35
  • Mile 3: 10:31
  • Mile 4: 12:12
  • Mile 5: 10:33
  • Mile 6: 9:12
  • Mile 7: 8:28
  • Mile 8: 8:29
  • Mile 9: 7:24 
Total Time: 1:24:06 Total Distance: 9 miles Average Pace: 9:20

 4:30 PM - Put on the new pair of Brooks this afternoon after going to Nassau to meet my mom and dad for coffee. Just went 30:00. Nothing fancy. Emm did the elliptical and then we both did crunches afterwards. New shoes always feel weird. I like them after they are broken in I have decided!

Total Time: 30:00 Total Distance: 3.333 miles Average Pace: 9:00

Brooks Addictions 8 - #2 Miles: 9.00Brooks Addictions 8 - #3 Miles: 3.33
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Running MilesSwimming YardsBike Miles
5.300.000.00

5:20 PM - Happy spring break indeed! Spent the day with Emmy and Mary Rose. We went to Silvanus Lodge and booked the place for the Friday and Saturday of the wedding and then went to the country club and met with Mary McGuire our event coordinator who actually worked with my dad! Small world :). Afterwards on the way home we went to a really sweet diner "Dad's Diner". Really cute place and super nice waitress and SUPER GREAT food! I ate so much food! (including SIX pancakes!) mmmm. When we got home I went for a jog with Emmy at the bike path. First mile hurt a bit but then I started to warm up and it hurt a little less. The way back was better. Emma helped me along and I helped her and by the end we were flying. We like finishing up the runs on the bike trail with the last .5 miles from the bridge at a progression run usually ending in a good speed by the end. Today we got down to 5:21/mi pace in the last stretch :). Splits:

  • Mile 1: 9:18
  • Mile 2: 8:58
  • Mile 3: 9:07
  • Mile 4: 9:00
  • Mile 5: 8:08
Total Time: 46:38 Total Distance: 5.30 miles Average Pace: 8:48

Scavenger Can $ Total: Miles: 2.10Brooks Addictions 8 - #3 Miles: 5.30
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Running MilesSwimming YardsBike Miles
20.750.000.00


20.75 miles - 17.3 up and down Greylock and then another 3.45 @ the gym after bringing Emm her chapstick. More to come later. I am going with Emma to an open mic night with some coworkers. Was a good run today. What I learned is need to overplan for water. Despite 64 oz of water I ran out at mile 13. Also, learned what hurts more than actually running 20.75 miles... CHAFING for that 20.75 miles lol. More to come when I have time to do a real entry. Time for some much needed FOOD and cervesas.

 

10:00 AM - Sunny and about 55 degrees at the start. I drove the 40 mins up to Greylock and parked on Notch-Pattison Road by the Williams Reservoir. Brought a Camelbak and some snacks for the way. Way up was really tough. My legs were shot from doing the mountain in Pittsfield State Forest on Sunday. Maybe this is good practice to know what it feels like to run on tired legs? I went a bit slower on the way up than last time, though I felt better as a whole. I got a wave from a maintenance guy driving a lawnmower on the mountain road. He saw me ~2 hours later on the way down and he waved again, but it was funny because he waved 200 yards before I actually got to him. He was cute. He turned the lawnmower off as I jogged past and took out a piece of fruit. Overall a very nice guy. There was still snow up at the summit in the shade. Windy at the top and I was glad I brought my hat.

The way down was fun. It is such a blast to enjoy the scenic overlooks. I got squeamish one time as I looked down where the electricity wires were coming up the side of the mountain and kind of got vertigo. Despite bringing 64 oz. of water in my Camelbak I ran out of liquid 13 miles into the run, thwarting any ideas I had had about doing an 18-20 mi single run. I had a CliffBar at 45 mins, Gu at 1:30, and another CliffBar at 2:20. Splits:

  • Mile 1: 9:58
  • Mile 2: 11:55
  • Mile 3: 12:39
  • Mile 4: 11:54
  • Mile 5: 12:17
  • Mile 6: 10:19
  • Mile 7: 10:38
  • Mile 8: 10:59
  • Mile 9: 9:34
  • Mile 10: 9:29
  • Mile 11: 8:42
  • Mile 12: 8:39
  • Mile 13: 8:55
  • Mile 14: 8:47
  • Mile 15: 9:40
  • Mile 16: 9:54
  • Mile 17: 10:06
Total Time: 2:56:52 Total Distance: 17.30 miles Average Pace: 10:13

Did 17.3 miles and then drove home, showered and got changed into another set of workout clothes. Went to Berkshire West Athletic Club where Emmy works and got on a treadmill and did a short run before she got out of work.

Total Time: 31:00 Total Distance: 3.45 mi Average Pace:  8:59

I am writing this the morning after and my legs actually don't hurt too much. The thing that hurt the most especially yesterday was the chafing! Have to remember to wear more body glide next time.


Brooks Addictions 8 - #3 Miles: 20.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From KP on Tue, Apr 20, 2010 at 19:00:41 from 198.200.158.140

when do you get out for the summer if you're just now having spring break? enjoy your much deserved week off!

From Benn Griffin on Wed, Apr 21, 2010 at 08:21:48 from 96.240.245.142

The school I'm at right now goes until June 28th?! I don't really have a job lined up for next year though so this might be my only year there.

From Metcalf Running on Wed, Apr 21, 2010 at 18:29:37 from 207.225.192.66

WOW nice miles!! Great job!

From Benn Griffin on Wed, Apr 21, 2010 at 20:43:42 from 96.240.245.142

Thanks, Lori! I'm getting excited about attempting my first ultra next month - the day after I turn 24 I'm running a 30 miler!

Running MilesSwimming YardsBike Miles
4.270.000.00

7:00 PM - Today was a very productive day. I woke up and actually wasn't that sore from the 20+ miles of running yesterday. I had breakfast with Emmy and then we commenced a ton of errands and yard work. Cleaned up the back yard and got a fire permit for the day so we were able to get rid of a lot of brush. Also went grocery shopping, returned our cans and bottles for the scavenger can $ (Current Total : $6.50), got my hair cut because it was time, and then hung out a bit before going to get a free engagement photo taken that Emma won.

Got home and was feeling really blah despite Emm trying to cheer me up with some softserve ice cream yummyness. Went for a jog while I watched Seinfeld. Really felt the 2% incline from Emm's treadmill even though I was running at a fairly slow pace. However, I think running on tired legs is good. This will make me stronger :).

Total Time: 40:00 Total Distance: 4.27 miles Average Pace: 9:22

Brooks Addictions 8 - #2 Miles: 4.27Scavenger Can $ Total: Miles: 1.95
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Nevels on Thu, Apr 22, 2010 at 11:33:28 from 131.204.15.93

sounds like a good (albeit busy) day.

running on tired legs is a good training technique. two benefits (in my convoluted mind, at least)are that you learn to deal with forcing yourself to run through the fatigue, which will serve you well in your future ultrarunning career, and you also forgo the wondering of "when are my legs going to tire out" on any given run, as often happens when you start a run feeling great.

just a random thought....

From Nevels on Thu, Apr 22, 2010 at 11:38:46 from 131.204.15.93

solid run yesterday, by the way.

how does the ol' knee feel? (and, a little more stingingly, how are the... um... chafed bits and pieces doing...?... body glide....)

From Benn Griffin on Thu, Apr 22, 2010 at 12:13:34 from 96.240.245.142

Chafing is much better! Knee is solid. I actually hurt more today when I woke. More fatigue and such, but that good ache you get from quality runs.

I am anxious to get to the Memorial Day weekend for my bday race! :D

At this point, do you think I should concentrate on time on my feet for the long runs over miles? i.e. I was thinking it might be good to have a 4 hour run before the 30 miler .. even if I only cover 20 miles (haha ONLY 20 miles), I think it would be good training.

I have already learned that I am a HAMMER nutrition guy and that I need the HAMMER products for quality assurance on these long runs. So that's good. I would be happier though if my weight would come down.. I was 198 yesterday! I am turning into quite the fatty!!

From Nevels on Fri, Apr 23, 2010 at 12:47:38 from 131.204.15.93

glad to hear that the chafing is better and the knee is behaving. you'll be in fine shape for your memorial day excursion.

as far as time on your feet vs. distance, i asked that exact question when i was first getting into ultra's a few years ago, and the answer i got was somewhat enigmatic. the guy i asked said "ideally, both." i think he was onto something, though; you need to both be able to stay on your feet for longer periods of time (which can be accomplished by running shorter, slower runs or running over more difficult terrain, thereby reducing the physical wear and tear), but you also need to know what the actual physical act of running miles on top of miles feels like (and, more importantly, how to react to/handle it).

that being said (confusingly enough, i know...), you just about hit the nail on the head with your own suggestion. if you manage to hit a 4+ hour run, nice and easy, you'll get a great "ultra workout" (whatever that means), regardless of the actual distance you cover. if you opt to go this route, though, i'd make sure that you do your longest run (time-wise) at least 3 weeks prior to the 30-miler.

as far as nutrition... i've found that continuously experimenting works well for me. at one time i was very dependent on gu for calories, but over the last year or so, i've transitioned over toward just eating pb&j or whatever other kinds of "normal" food that aid stations have. in addition to being much much cheaper than the running nutrition products, a somewhat more ephemeral benefit is that i'm not mentally dependent on one certain food at an aid station (which, in the latter stages of a long race can really kill you mentally if the aid station doesn't have the one particular item you have grown accustomed to)

all that being said, if hammer products work for you, by all means, use them. i've had a decent amount of success using hammer products at races sponsored by hammer, so it is certainly a viable option. my one suggestion would be to keep your options open, especially as you are first entering the deep, dark world of ultras...

keep up the good work...

Running MilesSwimming YardsBike Miles
3.000.000.00

5:00 PM - Temp around 62 at the start and sunny. Drove with Emm to Monument Mountain and decided to try something new. We ran to the top and down again. Never tried it before but we both did real well. I felt fine and actually felt pretty strong going up. I seem to be a goat going up, but she is a mountain goat coming down and left me in the dust! She told me I just have to let gravity do the work and not ride my heels, but I can't help it. I would rather be slow and cautious and limit the damage of falling I guess. Took us 16 minutes going up and 19.5 minutes coming down. Coming down was slightly longer, but we were clipping along at a good pace at the end.

Total Time: 35:30 Total Distance: 3 miles Average Pace: 11:50

This is the 3rd mountain I've scaled this week. I am getting in good form for this trail race! I did Pittsfield State Forest on Sunday, Mount Greylock on Tuesday, and not Monument Mountain today.

Brooks Addictions 8 - #2 Miles: 3.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Running MilesSwimming YardsBike Miles
5.310.000.00

5:00 PM - Sunny and temp around 64. I went running with Emmy at the bike path. We had a big day of things planned because my groomsmen are coming up tomorrow to get sized for tuxes AND it's my little sister's 22nd birthday! We're going to have a barbeque here at the house :). On the way back Emm said she wasn't feeling well so I decided to go ahead and use it as a tempo run. I tried to get back as fast as possible. I was worried Emm might faint. I really pushed it in the last two miles. Was about 7 minute pace for a good portion of it! Running on adrenaline. Luckily she was fine. I went and bought her soft serve ice cream from our favorite ice cream stand and now we are chilling here at home.

  • Mile 1: 9:16
  • Mile 2: 9:06
  • Mile 3: 8:48
  • Mile 4: 8:07
  • Mile 5: 7:03
Total Time: 44:31 Total Distance: 5.31 miles Average Pace: 8:23

Brooks Addictions 8 - #3 Miles: 5.31
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Comments
From Simmbad on Fri, Apr 23, 2010 at 20:33:21 from 67.199.182.58

Hey Benn nice progression run love the mile splits. You are kicking this old boys butt. Have a great weekend, and thanks for checking in on this old guy once in a while.

From Gazelle on Fri, Apr 23, 2010 at 20:34:08 from 96.240.245.142

Sorry Benn

From Benn Griffin on Fri, Apr 23, 2010 at 21:25:01 from 96.240.245.142

No problems, Curtis! You are part of my inspiration man! Got to just keep chuggin along!

Gazelle - no worries Emm! I was just happy you didn't pass out on the bike path!!! Scary! Plus, Fro Yo = mad good!

Running MilesSwimming YardsBike Miles
6.030.000.00

2:00 PM - I went to BWAC with Emm. She went on the elliptical and rowing machines while I went on the treadmill. I started reading the April edition of RT but had to ditch that as the sweat started to flow. I wanted to get in a good run so I decided to try and get some hills in. I did the majority of my run at 5%-7% grade and ended up with more vertical feet gained then calories burned for the run which was a good feat. Felt pretty good and now I am tired out. Good run for a rainy day. 

Total Time: 56:00 Total Distance: 6.03 miles Average Pace:  9:17

Yesterday was tux fitting/measurement day and we had a blast. Joe, Dad, Jonn, Me, Steve, Emma, my Mom and others all went to Tux Express in Pittsfield and Jonn helped pick out our tuxes. They look really snazzy :D. Mine is only slightly different because I have both a brown and ivory pocket square whereas everyone else will have just brown. Jonn posed to let me snap a shot :D.


Brooks Addictions 8 - #3 Miles: 6.03
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Comments
From Rossy on Wed, Apr 28, 2010 at 11:36:34 from 151.151.16.24

Way to get in the miles Benn! Also, is the big day still on 10/16? If so, already getting fitted, you are really on the ball. Keep up the running!

From Benn Griffin on Thu, Apr 29, 2010 at 06:00:38 from 96.240.245.142

Yup! Oct. 16th! As for miles, I am really seeing it being difficult this week. I have essentially no free time and when I do it's all I can do to run a few miles on the treadmill!

From Missee on Fri, Apr 30, 2010 at 13:55:54 from 173.14.225.246

October 16th, huh???? That's my bday!!! Two good things happening on that day! :D

From Benn Griffin on Fri, Apr 30, 2010 at 14:43:42 from 159.250.66.143

Yeah! It's exciting!! I'm getting really anxious!

Running MilesSwimming YardsBike Miles
6.100.000.00

6:20 PM - Rainy and drizzly in the mid to high 50s when finally got home from work today. Exhausted. I ended up hopping on the treadmill and then doing 6.10 miles as I read a back issue of RT that they mailed to me. Have not been getting them since I moved to Massachusetts. Felt pretty good, but afterwards I was exhausted and unable to do any school work. Got up at 5am on Tuesday to do some instead.

Total Time: 56:00 Total Distance: 6.10 miles Average Pace:  9:11

Brooks Addictions 8 - #3 Miles: 6.10
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Running MilesSwimming YardsBike Miles
4.340.000.00

7:00 PM - Really long day with a poor amount of sleep. Was up tossing and turning all night. Alarm went off at 430 and I was out the door by 515. I was taking my junior class with Barbara's seniors to the statehouse in Boston for the Diploma Plus exhibition. They had to bring a project that they were proud of that represents their hard work to share with other DP schools. BArT is not a full DP school, however despite this we represented well. I was really proud o the kids and they did a super job. I blundered a bit however when they called us up to give out awards and made us go first. We did not really know that much about the exhibition as I had never gone before, however all the other schools knew what was up and named each kid as "most improved in English", "most outstanding essays" etc. etc. Some of the kids felt let down but I told them afterwards how I was still very proud of them and I apologized for not knowing about how we had to give them awards. It was difficult because I don't teach any of them in class, I only have them in advisory. Oh well. Next time perhaps. We left the school at 6am after some issues with laptops. I ended up letting one of my students use my personal laptop. Got back to the school at about 630pm, drove home and hopped on the treadmill. Felt blah because I did not run yesterday. Ran 40 minutes easy, then got 2 x footlong "Veggie Delite" sandwiches from Subway. Didn't eat much all day and was HUNGRY! Haha. 1 month until my birthday today! :)

Total Time: 40:00 Total Distance: 4.34 miles Average Pace:  9:13

Brooks Addictions 8 - #3 Miles: 4.34
Night Sleep Time: 3.00Nap Time: 0.00Total Sleep Time: 3.00Weight: 0.00
Running MilesSwimming YardsBike Miles
5.250.000.00

6:00 PM - Cool, 55 degrees. Long day at work. Got home exhausted but needed to get in a run to relieve some stress. Went running up into Pittsfield State Forest and did the mountain loop, 2 miles up and 3.25 down and around. Going up I averaged ~11:00 minute miles; pretty strong! Coming down I had a 7:50ish and a 7:24. Really cruising. Hurt on the way down, however it felt good afterward. Went home and had dinner with Emm and then passed out. Long run on Saturday. Oh, the top of mountain had almost every tree down. Wind was ~43mph when I ran. Gusts of 50+ though earlier in the day. No trees fell on me however. Hopefully do 20-22 miles on Saturday!

Total Time: 47:30 Total Distance: 5.25 miles Average Pace:  9:03

Brooks Addictions 8 - #3 Miles: 5.25
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From Kelli on Fri, Apr 30, 2010 at 14:00:56 from 71.219.75.178

I am so glad no trees fell on you!

I have not been around here for a bit, but I LOVE the picture!!! You two are adorable. Or should I say handsome?

From Benn Griffin on Fri, Apr 30, 2010 at 14:47:40 from 159.250.66.143

Yeah! Long time no see! Thanks - I can be adorable when I want to sometimes lol

From Kelli on Fri, Apr 30, 2010 at 15:08:32 from 71.219.75.178

Yes, the snow encrusted beard you used to have on here was quite adorable!

I am impressed with your list of books so far this year! Nice goin'!

From Benn Griffin on Fri, Apr 30, 2010 at 15:27:28 from 159.250.66.143

I haven't really had any chance to read since February when I got my new job.. I am working 50-60 hr weeks just at the school not to mention all the other hours at home. I joke and tell Emm that I see her less now I'm living in the same house then when I lived in another STATE!

From Kelli on Fri, Apr 30, 2010 at 15:36:00 from 71.219.75.178

Oh, so true of life! I have a stack of books by my bed just waiting for me to get around to them, but life is BUSY and I do not even have a job (just 5 kids!)

From Benn Griffin on Fri, Apr 30, 2010 at 15:40:13 from 159.250.66.143

I think as far as stress level/work load five kids trumps my job any day! You're a superwoman!!

From Kelli on Fri, Apr 30, 2010 at 19:14:42 from 71.219.75.178

So, then would you be really impressed if I told you that I taught 6th grade and had 4 kids at one point in time (had to quite eventually, too many kids)????

;o)

Running MilesSwimming YardsBike Miles
7.000.000.00

4:45 PM - Partly cloudy and temperature in the low 60s. Perfect spring weather. Emm asked if I wanted to go hiking. It was wonderful and I had a great time. It was also the start of a crazy 24 hours with over 6 hours of exercise squeezed in. How about that for ultra conditioning? (hiking, running, biking). It took us 1:09 to get up the mountain and 1:01 to get down. Went up the Cheshire Harbour Trail. Took a few photos at the summit before heading down. Got down and went out to dinner at Zucchinis. A lovely night. I have such a wonderful fiancee :D.

Total Time: 2:10:00 Total Hiking Distance: 7 miles


Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Running MilesSwimming YardsBike Miles
13.500.0022.00

8:20 AM - Partly cloudy and in the low 60s at start. Sunny and 72 at the finish. Projected high of 85 today. Phew! Went down to the Ashuwillticook Rail Trail and parked by the Lanesborough Mall. Jogged next to the bike trail the whole time. Felt good. Took the Amphipod with me, however I ran out of water with 3o mins left to go and it hurt on the way back! Eeck! Turned around at 1:00 and came back in 59:00. 4 weeks until my ultra! Splits were:

  • Mile 1: 9:04
  • Mile 2: 8:47
  • Mile 3: 8:43
  • Mile 4: 8:44
  • Mile 5: 8:41
  • Mile 6: 8:41
  • Mile 7: 8:59
  • Mile 8: 8:52
  • Mile 9: 8:40
  • Mile 10: 8:45
  • Mile 11: 8:37
  • Mile 12: 8:57
  • Mile 13: 9:10
  • .5: 4:18 (8:36)

Total Time: 1:59:00 Total Distance: 13.50 miles Average Pace: 8:49

 

1:00 PM - 82 degrees and sunny. Went home and got Emmy. We went to the bike trail and then biked down to BArT. The kids are getting ready to present their musical "You're a Good Man Charlie Brown" next week and they were looking for volunteers to help paint props. Emmy and I biked down. It was hot hot hot out!! It took us about 40 minutes to bike down (slightly downhill). It took us 51 minutes to bike back with about 3 miles of gradual uphill. It was a fun bike trip. We got SUBWAY for lunch. We ran some errands and then got home and I am ready to pass out! Going to eat another salad however I think! Yummy! Quite the day of exercising! The hike yesterday afternoon, the long run today, and now the bike ride.

One thing I have to take away is that I have to plan better for long runs. I nearly died at the end and my left hamstring was starting to tighten up.

Total Time: 1:31:00 Total Distance: 22 miles

2010 Cycling Mileage Miles: 22.00Brooks Addictions 8 - #3 Miles: 13.50
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Comments
From Kam on Sat, May 01, 2010 at 20:29:56 from 174.23.250.143

You are working hard. I enjoy your book list. Do you have other fiction recommendations? I'm a big Hemingway, Steinbeck and Stegner fan.

From Benn Griffin on Sun, May 02, 2010 at 08:24:36 from 96.240.245.142

I DO need to read some more fiction. Generally if I have time it is usually just Mystery/Thriller loosely threaded with historical facts (i.e. Dan Brown's Angels and Demons). I read a Murakami book last year. I do like Steinbeck and Hemingway but haven't read them in a good three or four years. Should revisit them I suppose!

Running MilesSwimming YardsBike Miles
7.150.000.00

 Earlier, 2 miles picking up cans and bottles with Emmy. Not sure of time.

7:00 PM -  Running on tired legs from yesterday and the hike the day before. Does this count as ultra training? :) It was a high of 88 degrees today. Downright crazy end of August hot. I worked doing homework and lesson planning all morning and dealing with a plagiarism situation and then I had lunch and went this afternoon with Emmy to pick up cans and bottles on Dublin Road in Hancock. Bought some groceries and then we came home and fired up the grill. Emmy made grilled Portabella mushrooms and I made Turkey burgers. I haven't been eating that much meat at all and I don't know - - maybe it was because I ran so soon after dinner - - but my stomach did NOT like the Turkey Burgers.

Went to Taconic High School's track after dinner and stretched and went running. I was shooting just for a 40:00 run. The first mile really stunk. Every step was like a zombie from Shaun of the Dead or like Frodo carrying the weight of the ring to Mordor. After the first 5 laps or so I started to warm up and felt alright. I tried to run in Lane #6 the whole time but it is different than Galway's track... People actually go to this one. Had to fight people over it actually! I really think my aerobic base allowed me to carry on the speed in the second half of the run despite the heat! It was still about 80 degrees when I started the run. Splits: 

  • Mile 1: 8:26
  • Mile 2: 8:04
  • Mile 3: 8:02
  • Mile 4: 7:35
  • Mile 5: 6:58
Total Time: 40:09 Total Distance: 5.15 miles Average Pace: 7:48!

Scavenger Can $ Total: Miles: 2.50Brooks Addictions 8 - #3 Miles: 5.15
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Running MilesSwimming YardsBike Miles
5.190.000.00

6:00 PM - It was muggy this morning and about 70 when I woke up. Long day at work including dealing with the plagiarism issue. Came home and needed to destress. Emm said she would go with me so we went to the Ashuwillticook Rail Trail. I was fine the way out but at about 3 mile mark my stomach started to act up. Really had to work hard to kick it in. Emm left me in the dust and finished about a minute and change ahead of me. Also this is the 6th day of running in a row so legs are a bit tired maybe? Splits:

  • Mile 1: 9:12
  • Mile 2: 9:01
  • Mile 3: 9:18
  • Mile 4: 9:23
  • Mile 5: 9:07  
Total Time: 47:39 Total Distance: 5.19 miles Average Pace: 9:11

Scavenger Can $ Total: Miles: 0.10Brooks Addictions 8 - #3 Miles: 5.19
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Running MilesSwimming YardsBike Miles
4.000.000.00

6:00 PM - Sunny and temp around 75 at the start. Pretty warm. Had a really long day at work and don't know really how to explain it. Found out two coworkers are leaving.. I know I've only been here three months but it makes me really sad :-\. Have to keep plugging along. Went with Emma up to Olivia's Lookout. There are trails across the road and Emm had hiked them with Lindsay before. We went running. It is supposed to be a 3.2 mile loop, but we took a wrong turn and it was closer to 4 miles. I am thinking about doing my 4+ hour run here on Saturday. ~ 540' of elevation gain per lap. If you go to the left you get killer up hills the first ten minutes of the loop and then you can relax and coast and work the downhills. I DO need to get better on the downhills. I am pretty excited. So long as the weather holds out for Saturday it should be a fun time. I plan on bringing powerade and pb and j and stuff to refuel while I'm out there.. I'll hide a mini cooler in the woods I guess haha .

Total Time: 44:00 Total Distance: 4 miles Average Pace:  11:00

Brooks Addictions 8 - #3 Miles: 4.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From Brent on Wed, May 05, 2010 at 22:19:45 from 66.7.127.219

Master Benn - sounds like a fun time on the trails saturday, gotta love the dirt.

Stay Kool, B of BS Rools out

Running MilesSwimming YardsBike Miles
3.500.000.00

6:15 PM - Rainy and windy. Looked like a "twista"! as we made our way up to Olivia's lookout again. Strong winds the whole run, but It got sunny towards the end. We ran a lot faster today than yesterday, but I am just physically and mentally exhausted. I need to rest up for the race on the 29th. One more long run and I think that's going to be about it. It is just too hard right now to lesson plan and to fit runs in. Ran the 3.5 miles in 33:00 and change.

Total Time: 33:20 Total Distance: 3.5 miles Average Pace:  9:31

Brooks Addictions 8 - #3 Miles: 3.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Running MilesSwimming YardsBike Miles
17.500.000.00

12:00 PM - Last night after school I went with Emmy to get dinner at CJ's in Adams, MA and then we went to see my kids from BArT perform the musical "You're a Good Man Charlie Brown". They were awesome!! Such a great show! 

Woke up this morning to rain, rain and more rain. It was forecasted to be sunny later, though I didn't really see more than 5 minutes of continuous sun all day. I headed up after breakfast once the rain had settled a bit to Olivia's Lookout and went running on the nature trails across from it.

Emm stayed at home initially. I told her I was doing a long run so the plan was for her to show up after a couple hours. I got there and set up an aid station at the start/finish area for each lap. Each lap is about 3.5 miles with 540' of elevation gain. I figured good practice for the race coming up in three weeks.

My Aid Station:  3 x 32 oz. Powerades & a sleeve of Reduced Fat Ritz Crackers.

Lap 1: Heavy fog. Started slowly and right at the beginning there are significant uphills. Plan was to walk uphills for each lap and see where I got by the end. I wanted to remain pretty steady and on pace, and also have some energy left at the end. Ran the first lap somewhere around 36:30. (Refilled water bottle at end)

Lap 2: The fog gave way to a steady rain. I was glad to have the reflective waterproof bike jersey on today as I ran. It kept some of the water off. I was getting annoyed because my sunglasses kept fogging up. They are prescription and I can't see without them so I had to keep them clear so I wouldn't trip and fall over roots and rocks. Best time to do this I realized was on the uphills where I was choosing to walk anyways. Finished the second lap around 1:14:00. (Refilled water bottle at end)

Lap 3: Rain on half the course and sunny and windy on the other side of the mountain. Weird. Feeling pretty good. At the end of this lap I refueled my water bottle and ate about 7 Ritz crackers. Time was around 1:52 after the 3rd lap. (Refilled water bottle)

Lap 4: Rain stopped for part of this lap while I was on the uphill portion. Saw a mountain biker and he looked gnarly. I got out of his way as he came down a rock face like it was nothing. He had more guts than me. About halfway down the downhills I ran into a cute girl in a hoodie that was running. I said "Hey!" and she ended up running with me for the rest of Lap 4. Then I convinced her to run the 5th lap with me. Fiancees are so cool :D. Emm and I finished the 4th lap together. I ate some more Ritz and told her about my run. Most of the time we just ran in silence though listening to the raindrops in the trees and being in the moment. Time was somewhere around 2:33. (Refilled water bottle)

Lap 5: Emm is such a good sport. Made it through the uphills and then on the way down we started noticing all of the red spotted newts on the trail. I commented that I hoped I hadn't accidently annihilated one but statistically the fact that this was my 5th lap it was not too good. We saw one every fourth or fifth step the whole way back to the aid station! Crazy! Never seen this many in my life! Felt good at the end, thought about another lap, but I was soaked and tired and it was time to go home. Time at the end was 3:09.

Total Time: 3:09:00 Total Distance: 17.5 miles Average Pace: 10:48

Scavenger Can $ Total: Miles: 0.25Brooks Addictions 8 - #3 Miles: 17.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Running MilesSwimming YardsBike Miles
4.550.000.00

1:30 PM - Crazy go nuts wind today. It had to be 50mph or so. Knocked over the grill outside. Afraid trees might fall on our head, Emmy and I went to the gym. I ran in my Vibrams while she did the elliptical and rowing machine. Then she helped show me around the weight room a bit. I need to get in the habit of trying to go to the weight room at least monthly lol. The run was good. Only one or two other people in the whole gym. I eased into the run because of yesterday's long run. Legs were remarkably pretty in tact! A little soreness in the left leg but feels better now. First two miles were done about 9:13 pace, and then I decided to test my speed/endurance I started opening up on the treadmill and ended up running the third mile in 6:34!! Then I scaled back some and ran the last 1.55 miles slower. Felt really good.

Total Time: 37:53 Total Distance: 4.55 miles Average Pace:  8:19

Vibram Five Fingers KSO Miles: 4.55
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Running MilesSwimming YardsBike Miles
3.600.000.00

6:00 PM - Not as windy as yesterday and warmer. Partly sunny and temp around 54 at the start. Went with Emm to Burbank Trail across from Olivia's  Lookout. Just needed to get rid of some stress. Found out two more coworkers won't be there next year, but there are openings now and the principal told me he "expected a letter of interest and resume" to be submitted. Got to get on that at some point. Ran the loop pretty hard. Only walked up one really steep incline. On the way down, really hammered. Tried to keep up with Emmy and felt pretty strong and just went... Almost took her out at the corner by the bridge at the pond. Finished and it was good enough to relieve some stress. Felt good to get in a nice hard run with Emmy despite being kind of tired and "blah". Going to go see Open Mic night maybe tomorrow with Emmy.

Total Time: 34:06 Total Distance: 3.6 miles Average Pace:  9:28

Brooks Addictions 8 - #3 Miles: 3.60
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From Brent on Wed, May 12, 2010 at 23:36:20 from 168.178.30.194

Master Benn - open Mic? What are you going to do? Darn stress of work, good you could run some of it out. Maybe there is some k sa rah in the world, things will work out.

Stay Kool, B of BS Rools out

From KP on Fri, May 14, 2010 at 09:24:26 from 65.208.22.26

burt suggests you sing a beatles song.

i don't know about in your area, but down here pretty much every teacher that doesn't have tenure is getting laid-off. so, if your current principal is showing interest in offering you a full-time position, you really should take advantage of it! things may not be as bad up there, education wise, as they are down here though...

Running MilesSwimming YardsBike Miles
4.250.000.00

6:00 PM - Went to Olivia's lookout. Cool in the mid 40s and overcast. Wanted to try wearing Vibram FFs on the course.. verdict is in - not a good choice. Too many rocks and roots, especially on the downhills. Really roughed up my feet.  Could only manage a loop in close to 38 minutes, quite slow. Then went on the road and did about .55 miles downhill @ 9:00ish pace, turned and found my second wind. I really have the strength for uphills now. Steadily increased pace and by the time I got to the top of the rise where the parking lot was I was cruising hard at 6:55 pace. Good way to end the run. Came home. I feel bad because I am gone each morning by 6:40am and don't get home until 5:30ish or so at night.. then have to go running.. in bed by about 9. I think Emm misses me. I know I miss her!!!

Total Time: 47:00 Total Distance: 4.25 miles Average Pace:  11:03

Vibram Five Fingers KSO Miles: 4.25
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Running MilesSwimming YardsBike Miles
7.000.000.00

5:15 PM - Sunny and humid, temp around 78. Had planned on doing my long run today as Emm and I are gone all weekend to Boston to help our awesome friend Missy paint and move into her new condo she just BOUGHT!! Started the run and legs felt dead in the water. Had been on my feet for 6 hours of teaching with only one 27 minute "free" time today which I spent calling a place about a field trip for the kiddos. Was just exhausted. Still managed 7 miles on trails however.

Total Time: 1:12:00 Total Distance: 7 miles Average Pace:  10:17

Brooks Addictions 8 - #3 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
5.100.000.00

7:00 PM - Long day at work. We had a long weekend because we drove out to Boston/Chelsea area to see our friend Missy and to help her move into her very own condo. It was on the third floor and we ended up getting a lot of painting and cleaning done. At first I wasn't so hopeful because it was a foreclosure, however it really is starting to look cute! :D. Dragged through work today because we didn't get home until nearly 9pm Sunday night. Emm rode her bike up to BArT and I waited for her and then met her outside.We stopped to get potting soil and then came home. I just hopped on the treadmill. I didn't feel like going outside and as I did not finish until 8ish it would've been dark!

Total Time: 46:00 Total Distance: 5.10 miles Average Pace:  9:01

Brooks Addictions 8 - #3 Miles: 5.10
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments
From Nevels on Tue, May 18, 2010 at 11:03:49 from 75.143.94.111

how's everything feeling coming up on that birthday, old man...?

From Benn Griffin on Tue, May 18, 2010 at 12:09:23 from 159.250.64.94

Things feel pretty great :). I am thinking about doing 5's and 6's and maybe a 10 mile this weekend, and then only doing 2 or 3 3mile runs next week just to keep moving before the race. Race is only 11 days away!!!

Running MilesSwimming YardsBike Miles
5.100.000.00

6:30 PM - Very rainy and wet outside. Emm got stuck working a 12-hour shift at the gym to cover for another girl who was taking finals. I went to meet her. Plan was to do a workout together but we didn't know she'd be working 12 hours :(. I went upstairs and got on the treadmill and this lady came over and asked if she could turn off the fans. I said sure?. I think I regret that now. I'm writing this on Wed a.m. and I woke up at 4am with a huge charley horse in my left calf. The only thing I can think of is how much I sweated yesterday because of no fans. I think I was dehydrated. I am limping around the school now. May take today off and/or just do 2 miles or so tonight. Other than that the run was fine. Included a 6:38 mile in the middle. Felt pretty good overall!

Total Time: 44:00 Total Distance: 5.10 miles Average Pace:  8:38

Brooks Addictions 8 - #2 Miles: 5.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
2.300.000.00

7:00 PM - Long day at school made longer by the cramp in my left calf. Woke up wide awake at 5:30 with a severe charlie horse in my left leg. Tried to stretch throughout the day and brought a powerade with me to work today. Seemed okay once I started to run however. Wore my Vibrams. Hopefully a good nights sleep and drinking a few glasses of water will help. Only did a 20 minute run to test the waters. Didn't want to overdo it.

Total Time: 21:00 Total Distance: 2.30 miles Average Pace: 9:08

 

Vibram Five Fingers KSO Miles: 2.30
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Running MilesSwimming YardsBike Miles
5.000.000.00

9:00 AM - Partly sunny and temp in the low 60s when I got to the Taconic Track. No one else there this a.m. Emm is still out in Boston. I haven't run much in the last two weeks because I've been swamped at work and also nervous about the race on Saturday. Now we are in the WEEK OF THE RACE! I am getting excited to slice and dice at the Highland Forest 1-2-3. Woke up pretty sore because I helped cut down a lot of trees at my parents's place yesterday. Went home because Jonn had prom with Ellen on Friday! Today's workout was pretty strong. It included a good warm up and cool down, 1 x mile, 1 x .5 mile, and 2 x 400m.  Highlight of the day was running the fastest mile I have since undergrad in 2007. Splits for the intervals:

  • 1 x mile : 5:55!
  • 1 x .5 mile: 2:51
  • 2 x 400m: (1:15, 1:23)
Total Time: 36:55 Total Distance: 5 miles Average Pace: 7:23

Vibram Five Fingers KSO Miles: 3.50Brooks Addictions 8 - #2 Miles: 1.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Running MilesSwimming YardsBike Miles
2.100.000.00

6:00 PM - Super hot today. High of 82. Projected high tomorrow is 90 and Wednesday is 92. Yuck. Going to be in the 80s+ until Saturday. Thankfully the weather in Syracuse is tentatively only a high of 68. Today was a really long day. I had an interview and model lesson today at BArT. It went alright. Not as well as I thought it was going to go, but considering the wild cards thrown at me at the last minute (including two students that hadn't been in my class for over a week coming back) I think it was okay. I was just nervous because the principal, executive director, and the the chair of the history department were there. Got home and needed to do a short run to test the waters and relieve a bit of stress. Relief that it is over. Getting through the week and then I can relax on the weekend!

Total Time: 21:00 Total Distance: 2.10 miles Average Pace: 10:00

Brooks Addictions 8 - #2 Miles: 2.10
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From Nevels on Tue, May 25, 2010 at 10:59:58 from 131.204.15.93

way to make it through the stressful eval day, and i can sympathize with needing to get out and run to decompress a little.

you're getting close to a couple of big runs....

From Brent on Tue, May 25, 2010 at 22:36:51 from 66.7.127.219

Master Benn - good luck, tough times will get better.

Stay Kool, B of BS Rools out

From Benn Griffin on Wed, May 26, 2010 at 07:51:26 from 159.250.64.94

Yeah! It's almost time for the race! Saturday! Eek!!!!

From Nevels on Fri, May 28, 2010 at 01:16:57 from 131.204.15.93

let me be the first to say Happy Birthday to the one and only Benn "Howling Commando" Griffin!

congrats on another lap around the sun, old man...

Race: Highland Forest 1-2-3 (20 Miles) 04:09:05, Place overall: 15, Place in age division: 2
Running MilesSwimming YardsBike Miles
21.100.000.00

The last few days have been a whirlwind. Thursday was my last full day at school this week and it ended on a SUPER NOTE! I was in the office with Ben the principal and I was running a field trip by him and he said, "If it's okay with you I'd like to switch the subject.... I'd like to offer you the job!!" I nearly jumped out of my chair! Talk about a super birthday present! So I have been officially offered a full-time social studies position in the fall!! It was a great moment! :) So excited!

On to the race...

6:00 am - Woke up on Friday morning and drove with Emmy to her Dr.'s appointment and then to Syracuse. We grabbed lunch at a diner and then headed off to find Highland Forest. We checked into our hotel after driving back from the forest. Highland Forest is absolutely amazing and I plan on running this race again! They have one of the best state park lodges and setups I have ever seen. It is immaculate and maintained and the admission price is ONLY $1.00!!! Friday night we relaxed and went out to a restaurant in Syracuse called "Pastabilities". Mmmm mmm good! Went back and tried to sleep in the hotel but it was difficult. I kept waking up and tossing and turning.. nerves.

Saturday morning was spent getting ready by about 6:30. Race time was 8:30 am. Grabbed breakfast as soon as the continental breakfast started at 7:00 and then we were off for the 35 minute drive to Fabius, NY. Fabius is a very small town. I believe the 2005 state census listed only 344 people! Had a very small-town NY feel (much like the town I grew up in). We pulled into the parking lot right around 8:00 am and headed over to the registration table. I got there and gave them my name for the pre-registered runners, only to find out he DIDN'T SEE MY NAME! My heart started pounding and I was like, "what? I sent it out in March!". Thankfully the RD decided that he wouldn't hold it against people if they sent in their registration and it somehow got lost. I filled out the sheet again and they said the fee was waived! Phew. Time to relax and get ready for the race.

Emm was there to keep me talking so nerves wouldn't get to me. I was just excited and ready to go! I was wearing my custom made running jersey I made a few weeks ago that quotes Quentin Cassidy from John L. Parker's "Once A Runner".. "The Trial of Miles... Miles of Trials". One last sip from my Amphipod and I was ready to go!

Loop #1 : 2:02:07 (Miles 1-10)

I started off in the back of the pack. Didn't know the course so wanted to be conservative. My goals : 1. start off slowly, 2. walk all uphills, 3. Finish with a smile on my face! I fell in behind two groups of runners and immediately started listening to their conversations. One group consisted of two couples and from the sounds of it they had done a 5-6 hour bike ride yesterday and were pretty beat (perfect for pacing off of). Another group in front of me consisted of two barechested 20-somethings and an older gentleman with a heavy accent. He knew his running however and immediately struck up a conversation with me about running books and what books were my favorite (I told him I worked in a bookstore for four years and know every book out there!). He was quite funny and I ended up following the three of them the entire loop. There were aid stations at about miles 3, 6.5 and 8. I filled a bottle at each station, drank it down while I was standing there at the table scrounging for other goodies like granola bars, and then refilled it again for the distance in between the next aid station.

It was already warming up by about an hour into the first loop. The projected high was 83 for Saturday (a big change from the initial 68 projected at the start of the week). I knew hydration was key. I kept plugging away and was astonished at how EASY the course actually was! The 5k loop I run @ Olivia's Lookout is way harder than this course was! I was stoked for a good time. Some mud here and there but overall nice. No significant hills after the first mile until mile 7. Most of mile 7-8 was spent walking up to the highest point on the course and from there it is a nice and fast downhill to the start/finish area. I kept about :30 to :45 behind the pack of 3 chitter chatters after leaving the pack of 4 bikers in the dust at mile 6 for good. Turns out all of these I paced off of were only doing 1 loop. Came down the hill and saw Emmy waiting with a smile on her face to greet me after the first loop. I was drenched in sweat but smiling like crazy. I told her I felt like a million dollars :) . She talked to me for a few minutes while I refueled. (I spent about 3 minutes refilling my bottles and grabbing pretzels and cookies.) As I left the aid station Emm wished me luck and headed back to the hotel.

Loop #2 : 2:06:58 (Miles 11-20)

Much of the second lap I ran alone. I didn't see anyone for about twenty minutes and actually thought I had taken a wrong turn, until I caught a glimpse of someone ahead of me as I approached the first aid station. It was the first of four people I ended up catching on the second lap. I like the mentality of trail runners. They are always up for a conversation and the sheer nature of trail running is much simpler and basic than the fast-paced fury of road racing. The man I came upon told me I looked strong as I plugged along to the next station. Picked up a banana and GU and took off. Ended up seeing two more runners (a man and a woman ahead of him) as I started up a long .5 mile uphill. I worked out that it was more efficient to eat as I walked rather than eat while running, so I had carried the banana about 1 mile until I got to the uphill and then I gulped it down. I really relied on HEED during the race to keep me going. Love that stuff! Caught up to the guy and we started chatting and he ended up following me on my heels for about two miles down the downhill. We caught and passed the woman and then I kept plugging away on the flats through knee high grass that made a double-track a single-track. Really beautiful scenery though! Pulled away by about :02 going into the next aid station, but as I refueled they ended up catching me. Pulled away again and never looked back. Put serious distance on them going into the 8 mile aid station.

I was feeling super strong going into the last part of this loop. Despite the sun beating down I thought I was hydrating okay. I knew I had to. I ended up downing 16 x 20 ounce bottles over the course of the 4+ hours for the two laps. I think I was sweating HEED for days afterwards! Didn't really start to tighten up until after passing runner #4 on the second lap going into the long two miles of downhills leading to the start/finish area. I really started to feel my quads tightening up. I let who I thought was the winner of the 3 lap go past me and I exclaimed, "Wow you're fast!" Turns out he wasn't the winner of the 3 lapper. Hhaha. Saw another runner in a red shirt ahead of me and I really thought I could catch him. My 5k/10k racer mentality told me I could, but it is amazing after 4 hours of running how slow the body is to react to normally "easy" tasks. Despite only being :15 to :20 seconds behind him, I never could close the gap. Looking at the results the day after, if I had only known how close I was to others, I might have been able to make up some ground and finish close to the top 10. There's always next year though!

20-Mile FINISH : 4:09:05 (15th place of 24, 2nd in age group)

So, if you are still reading you'll notice I wrote "FINISH".. sans 30 mile split. It turns out it was too sunny and hot for many runners on Saturday. Many other of the 20 miler finishers that were welcoming me in after the second lap said they too had succumbed to the heat and decided against a third loop. After talking with the race officials who informed me I was indeed within the cutoff time of 4h30m, I decided not to go back out. The last person to attempt a third loop left at 3:42:00. I would have had a 27 minute deficit from the beginning of the 3rd loop and would have come in dead last. This way I finished smiling and feeling accomplished and knowing I could have gone a bit farther. Oh well, there's always next year. This gives me something else to shoot for next time! They had really yummy soup and snacks so I got some of that and watched the first place man and woman for the 30-miler come in what seemed like effortlessly. Truly amazing! BUT, I didn't get lapped! Woohoo! :).

Waited for Emmy to drive back from the hotel. Felt kind of bad she had to come all the way back out to get me. We went for a 1.10 mile cool down around the nature trails leading up to about mile 19.5 of the race. I remarked to her that this was the first trail race I hadn't actually fallen! Though I had one close call as my quads seized up and I started to hobble at mile 19.5 and just couldn't lift my legs over the fallen tree in front of me! Like I said, amazing how easy tasks become not so easy.

After the cool down and congratulations from Emmy we went to an Alpaca Shearing Festival (how cool is that, huh?!) at Springside Farms for a few hours before going back into Syracuse. Really had a great day with her, minus that evening when I was starting to get a little cranky and we went to a Chinese restaurant that didn't give you silverware. In retrospect I must have appeared really funny to all of the Chinese in there trying to eat with chopsticks and not being able to pick up any of the rice or stringbeans! I almost resorted to just stabbing them! haha. So in conclusion,

1. This was by far the most fun I've ever had in a trail race.

2. This was my longest trail race EVER!

3. This was the best I've ever felt in a race ever!

4. I DID finish with a smile on my face!

5. I have to thank EJC for being the best fiancee in the world! :)

Brooks Addictions 8 - #3 Miles: 21.10
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments
From allie on Tue, Jun 01, 2010 at 11:01:10 from 67.177.0.102

nice job. glad you felt great and enjoyed the race so much. also, congrats on your job. that is very exciting!

From KP on Tue, Jun 01, 2010 at 11:05:26 from 65.208.22.26

congrats on the job!!

awesome race! my goodness, you sure do drink a lot. i did a 50k in march and i don't think i drank even 3 bottles of just plain water the whole day. i'm not a big hydrator (which has gotten me in trouble in the past...)

From Rossy on Tue, Jun 01, 2010 at 11:44:03 from 151.151.109.25

Benn, congrats on the job (very exciting) and the great race! Wow, 16 x 20 ounce bottles of water, that is a lot of hydration (however, I hear it's pretty hot and humid in the Northeast). Considering the climate and that it was a trail race, a very impressive time!!!

From Gazelle on Wed, Jun 02, 2010 at 14:09:26 from 96.240.210.148

:D So proud of you - had a fun time!!

From Nevels on Wed, Jun 02, 2010 at 15:44:37 from 131.204.15.93

Solid run.

From Kelli on Sat, Jun 05, 2010 at 17:52:42 from 71.219.93.114

WOW, quite the day! First, CONGRATS on the job!!! That is awesome!

Second, way to FINISH the 20 miler and with a smile on your face. I think drinking 16 x 20 ounces in 4 hours proves just how hot it was. I never would have attempted even the second loop in that heat!!

Nice job, glad to hear you had fun! I love the name "Pastabilities," I want to open one here!

From Benn Griffin on Sat, Jun 05, 2010 at 21:02:55 from 96.240.210.148

Yeah it was really fun and YUMMY YUMMY, Kelli! I am a bit discouraged though only because there are no scheduled ultras around here until the fall now.. I thought about mapping out my own loop and making my own "ultra" race to try and complete with my own aid stations but idk.

:D I also feel that I didn't have all the long runs and miles in I could have.. I mean you do close to 3x the miles that I do!! I should at least double my mpw before I go for it again methinks?

From Brent on Sun, Jun 06, 2010 at 22:38:32 from 66.7.127.219

Howling Commando, 300 commando points for the second place, also 200 for the outstanding trail run. Best of all, I skimmed you posts the last two weeks, the trails of miles, you have worn them well - congrads on the good running, teaching job and great things ahead. Hey, love those Parker books.

Stay Kool, B of BS Rools out

From Kelli on Mon, Jun 07, 2010 at 14:42:19 from 71.219.93.114

I think you did better than I would have for sure! I run on the treadmill half of the time, not the trails. I have no clue how to do that part of the ultra business.

That is a bummer that there is not another one around for you to run! I think you should make your own. Another guy on this blog (Jun) creates his own ultras as well! That is a good way to go!

Running MilesSwimming YardsBike Miles
3.250.000.00

7:00 PM - A very pleasant day today. It was sunny in the morning in Galway, NY. Emmy and I went to the Galway Memorial Day Parade and I caught up with some old friends and family. After a pleasant weekend we headed for home. I wanted to get a jog in. My legs were pretty sore on Sunday but really sore when I first woke up this morning. It always hits me two days afterwards. Got back to Pittsfield and I went on the treadmill because I wasn't sure how far I'd go. Ended up doing 30:00 and felt alright! Nice to know I'm not too sore after that long run. Need to concentrate on getting a few more long runs together.

Total Time: 30:00 Total Distance: 3.25 miles Average Pace:  9:13

Brooks Addictions 8 - #3 Miles: 3.25
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Running MilesSwimming YardsBike Miles
4.250.000.00

6:30 PM - Hot, around 82 degrees with some torrential rain when I got out of work today on the way home. Did not bode well for a run outside so I decided I needed to make the most of it and jog inside. I grabbed a snack and then went downstairs. Watched an episode of "Seinfeld" and drank some Powerade. No real soreness in my legs. They're just fatigued and a bit "blah" feeling.

Total Time: 38:00 Total Distance: 4.25 miles Average Pace: 8:56

Brooks Addictions 8 - #3 Miles: 4.25
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From Bonnie on Wed, Jun 02, 2010 at 21:08:58 from 128.196.228.134

Happy Belated Birthday Benn (HBBB)!

From Benn Griffin on Wed, Jun 02, 2010 at 21:10:10 from 96.240.210.148

Thanks! I'm old now! The big 24 :(

From Bonnie on Wed, Jun 02, 2010 at 21:48:02 from 128.196.228.134

don't get me started, since I am 4 months away from being double your age youngun'

I hope you and Emma did something fun.

Running MilesSwimming YardsBike Miles
4.500.000.00

7:00 PM - Long day a work. Had to proctor a state test for the first time and it was actually kind of fun - - not at the time but in retrospect. I got placed in a room with 7 of my freshmen and they each had about 7 accomodations. The only casualty I had was an exploding highlighter from a student that was frustrated with the Biology test and then the same individual at the end of the test was huddled under his desk "bombing drill" style. But I made it through it :). Was stoked about that. Temperature was a high of 85 degrees today, and very very humid. Highlight of my commute was my Chevy Prizm ticked over to 170,000 miles. Still going strong and no major repairs! (**Knock on wood**)

I drove to Taconic High School Track tonight. Emm wanted to go running at her work. I got to the track and stretched and started jogging. My legs felt really heavy and I felt like I was barely moving. However looking at my splits, I was going faster than I thought. Mile splits were:

  • Mile 1: 8:16
  • Mile 2: 7:53
  • Mile 3: 7:45
  • Mile 4: 7:28
Total Time: 35:18 Total Distance: 4.50 miles Average Pace: 7:51

Brooks Addictions 8 - #3 Miles: 4.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Running MilesSwimming YardsBike Miles
16.000.000.00

7:45 AM - The Northeast stinks as far as humidity is concerned! Tossed and turned all night because I kept waking up sweaty and uncomfortable. Wide awake at about 7 this morning. Temp was about 70 and rain. I had read thunderstorms were expected today so I bagged my run and started on the treadmill. Ended up doing 10.1 @ 2% incline in 1:35:50; changed and went to the track but it was just too humid! As soon as I got out of the car and walked to the track I was already sweating again. Only did 2 and change at the track between 7:40 and 8:20 pace. Then came back and switched into my Vibrams and jogged another 3.5 miles on the treadmill in the basement. Legs feel good. I am ready to ramp up training again. My only concern is trying to fit in long runs during the end of the school year and during the summer when it's going to be hot, hott, hotter! I sweat profusely and it's not a good combination. As it was today I changed my shirt 3x!

Total Time: 2:25:23 Total Distance: 16 miles Average Pace:  9:05

 

Hard to believe this time last week I was running a 20 mile race!

Vibram Five Fingers KSO Miles: 3.50Brooks Addictions 8 - #3 Miles: 12.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From Kelli on Sat, Jun 05, 2010 at 17:47:49 from 71.219.93.114

I do not think I would survive humidity, yuck! Nicely done. Off to check about this race...

Running MilesSwimming YardsBike Miles
7.450.000.00

10:00 AM - Overcast and humid, temperature around 73 degrees. Emm went with me to the Ashuwillticook Rail Trail. First time here in probably close to 3 weeks. She was away this weekend at her cousin's high school graduation, so it was nice to get a jog in with her today. We headed out at an easy pace and went out about 2.6 before turning around and coming back. Splits were pretty consistent. My goal was to run the first 4 relaxed and then run a tempo mile at the end to see how I felt. Legs were surprisingly fresh considering I logged 16 miles yesterday. Splits were: (9:05, 8:55, 8:50, 8:33, and the TEMPO MILE was 6:40!) This 6:40 mile felt much easier than the 6:38 and 6:39 I ran a few weeks ago at the gym. My goal is to consider working on speed since I have good endurance now at least once during the week. I think it will help break things up as well. I will alternate between 800m repeats and then 1600m repeats the following week. We'll see how it goes.

Total Time: 43:27 Total Distance: 5.20 miles Average Pace:  8:21

3:00 PM - I went and had lunch with Emmy at Panera after going to pick up some necessities at Walmart. We just missed the rain yet again (a theme for the day). Came home and after a little cleaning I jogged 2.25 miles on the treadmill in my Vibrams. Everything feeling good. Now time to do some homework and think about school tomorrow.

Total Time: 20:46 Total Distance: 2.25 miles Average Pace: 9:14

Vibram Five Fingers KSO Miles: 2.25Brooks Addictions 8 - #3 Miles: 5.20
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Running MilesSwimming YardsBike Miles
3.020.000.00

6:30 PM - Sunny and temperature around 72 or so. Actually "cool" for once. I have been downright sick of all of the 80+ degree days. Emm met me after work. The kids had a half day but I had to stay the entire day to grade the junior portfolios. We went to the Ashuwillticook Rail Trail and went jogging from LuLu on the Lake. I owe Emm $1 because I was afraid of this Momma Goose and her geeslings and I bet her she wouldn't go near them. The Momma Goose was all "hisss hissss" at me so I figured would be the same for Emm. But not so. Momma Goose must have realized Emms good intentions. Stretched afterwards.

Total Time: 25:34 Total Distance: 3.02 miles Average Pace: 8:28

Brooks Addictions 8 - #3 Miles: 3.02
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Running MilesSwimming YardsBike Miles
6.580.000.00

5:00 PM - The kids had another half day today. I stayed until 3:45 and then headed home. Emm had just got out of work at the gym too. We decided to go for a jog together. I should probably mention that Emm had a job interview yesterday at a spa as a receptionist. She found out she got the job and she starts tomorrow! We went running up on the trail across from Olivia's Lookout. Emm did one loop and then went walking/jogging on the road. I did two. Plan was to go faster on the second loop but there was a guy with a yellow lab that was running in front of me and I let him stay ahead. The dog was off a leash and ever since the dog bite last year I am afraid of any dogs not on leashes. Splits: 

  • Mile 1: 11:48
  • Mile 2: 9:39
  • Mile 3: 9:33
  • Mile 4: 12:03
  • Mile 5: 11:20
  • Mile 6: 9:30
Total Time: 1:10:19 Total Distance: 6.58 miles Average Pace: 10:41

Brooks Addictions 8 - #3 Miles: 6.58
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From Kelsey on Thu, Jun 10, 2010 at 10:15:33 from 75.248.244.74

Congrats Emm! Finding a job is so tough these days, so that's just great.

Sorry about the lab in your way. Maybe you needed an easy day :)

And thank you so much for your continued support for me and Jason! You rock!

Running MilesSwimming YardsBike Miles
3.100.000.00

6:30 PM - I had a long day. Thunderstorms rolled through this afternoon and at times were quite fierce. When I came home I waited for Emm to get out of work. One of her last days working at the gym. She did Power 90 upstairs while I went on the treadmill. Field Day is getting ever closer and looming on the horizon and I wanted to start working on trying to increase VO2 Max. I did a warmup mile and then 1 x 800 and 2 x 400 with a jogging lap in between all @ 10mph and 2% grade (5:52 mile equivalent). I was pretty beat afterwards. I'm not joking when I say that a 2-3 hour jog is much easier than a fast mile or 5k. Woot for weekends!

Total Time: 25:00 Total Distance: 3.10 miles Average Pace:  8:04

Brooks Addictions 8 - #3 Miles: 3.10
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Running MilesSwimming YardsBike Miles
13.000.000.00

7:00 AM - Woke up early because Emmy had to get up too. She went to work at her new job at Elle Day Spa in the Crowne Plaza. I went to Olivia's Lookout and ran. Things were okay, but I ran into two significant problems that I need feedback on please! (WARNING: Parental Discretion is Advised!)

Problem 1: On lap 2 I ended up having severe stomach cramps and having to "pop a squat". Thank God for the Goosefoot Maple! I had coffee with milk about 45 mins before the run. Maybe it was the milk? I was fine after this.

 Problem 2: This has happened the last three long runs. It seems when I sweat a lot and my shorts get wet I get severe chaffing on my "nether regions", specifically the "tip". I had put Body Glide on before the run but it did not help! I heard Vaseline will just stain my shorts and I don't want that. What is a solution I can do? I never had this problem before this year! (But then again I used to wear spandex shorts under my running shorts.) Emm said I have to wear a pair of underwear or something under my shorts? They have a built in liner. PLEASE HELP!!

 Splits today were:

  • Mile 1: 13:24
  • Mile 2: 10:25
  • Mile 3: 10:33
  • Mile 4: 12:54
  • Mile 5: 11:58
  • Mile 6: 10:21
  • Mile 7: 12:58
  • Mile 8: 11:53
  • Mile 9: 10:03
  • Mile 10: 12:36
  • Mile 11: 12:59
  • Mile 12: 9:36
  • Mile 13: 12:04
Total Time: 2:31:25 Total Distance: 13 miles Average Pace: 11:39

Brooks Addictions 8 - #3 Miles: 13.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Running MilesSwimming YardsBike Miles
6.020.000.00

9:00 AM - I woke up wide awake before 6am today. I'm "trained" with school mode to get up early even on weekends. I came upstairs and had a blast reading from Ben Cheever's "Strides: Running Through History With an Unlikely Athlete". Believe it or not this is the first book I've been able to start reading since coming to BArT. It feels good to read again. I also caught two episodes of one of my favorite shows of all time, MacGyver. I didn't know they had it on SLTH network!! I'm excited to catch it again! I went running with Emm on the bike trail today before running lots of errands. We ran together the first half basically. She turned around at the bridge 2.6 miles in and I kept going until 3.0 miles. I turned and accelerated and did a progression run and really felt great considering a long run yesterday! Kicked it in the last mile and would have had a sub 7:00 if it weren't for the thick tree canopy I suspect interfering with the signal. Splits were:

  • Mile 1: 9:09
  • Mile 2: 9:07
  • Mile 3: 8:50
  • Mile 4: 7:46
  • Mile 5: 7:25
  • Mile 6: 7:02

Total Time: 49:25 Total Distance: 6.02 miles Average Pace: 8:13

Later today I worked with Emmy and Mary Rose in the garden. We're setting up a veggie garden in the FRONT yard! Setting a new trend for others to follow I think! :D Exciting to finally put our babies out front of the house!

Brooks Addictions 8 - #3 Miles: 6.02
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Running MilesSwimming YardsBike Miles
6.250.000.00

6:15 PM - Partly Sunny. High today was 78, but projected highs this weekend should be in the mid to high 80s. Heard the weather report at 6 and it was 98% humidity. Today was my last day of after school tutoring! Only 7 more days of school this year. Getting there! Went running at Olivia's Lookout on the Burbank Trail because Emm was still at work. I did not eat breakfast or lunch today :-( but had two bagels and a turkey and lettuce sandwich about twenty minutes before the run. Just didn't have the energy I needed today. Lost over 6 lbs in sweat too. Was 202.5 at the start and 196 at the end. Yikes! Splits:

  • Mile 1: 11:30
  • Mile 2: 10:46
  • Mile 3: 10:10
  • Mile 4: 15:44
  • Mile 5: 11:38
  • Mile 6: 11:55
Total Time: 1:14:56 Total Distance: 6.25 miles Average Pace: 11:59

Brooks Addictions 8 - #3 Miles: 6.25
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Comments
From Brent on Tue, Jun 15, 2010 at 22:33:28 from 76.8.201.223

Master Benn - some days, splits don't tell tne tale, sweat and effort is the measure, sounds like nice hard run, good strength builder. School's out for summer, without Alice.

Stay Kool, B of BS Rools out

From Mike Warren on Wed, Jun 16, 2010 at 11:57:15 from 207.50.149.221

Benn, update me. How have you been doing? Any races planned? You still putting the big biking miles in?

From Benn Griffin on Thu, Jun 17, 2010 at 11:12:18 from 159.250.66.12

Brent - Thanks haha. Made me smile. Indeed splits don't tell the effort on all runs.

Mike - Long time no see. I have been well. Have been teaching high school history as a long term sub since February and trying to get runs in but I have 14 hr days and then some. I also interviewed and got the job for being a middle school history teacher next year in the same school.

As far as runs, I've done the most 13+ mile training runs that I've ever done in the last three or four months. I just had a good 20 mile race in 4:09 on a hilly course three weeks ago. Got another mountain race, up MA's tallest mountain this Sunday. Am looking forward to July. I have June 25 - July 31st off from work so I am hoping to ramp up miles and get to 50 mpw. I really want to give ultra another go in the fall or at least a marathon. We will see though. Also have our wedding going on in the fall eek!

Running MilesSwimming YardsBike Miles
4.250.000.00

6:00 PM - Crunch Time! Lots going on in school right now. Final exams are due, my juniors have their gateway portfolio presentations in front of the school board (if they don't pass it then they can't become seniors!).. all equates to less than ideal conditions for training. Emm is working long hours and it is 98-100% humidity almost every day (exception being this morning when they said 97%). I was exhausted yesterday, but managed to do a short run. 2 miles at 9:13 pace (18:26) and then did 4x400m repeats with 200m "off" and cooled down. 2 miles in 15:15. (400m repeats were done at 6:00 pace and 2% grade). Trying to get in shape for the BArT Mile Race at Field Day!! Ahhh! Don't know if it will happen.

 Also, today is my brother Jonny's 18th birthday! Going to drive to NY tonight to go say hi and see the family! :)

Brooks Addictions 8 - #3 Miles: 4.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Greylock Trail Races (13.5 Miles) 03:01:09, Place overall: 99, Place in age division: 4
Running MilesSwimming YardsBike Miles
14.400.000.00

http://runwmac.com/images/greylocktrail-map.jpg

 Above link will take you to the topographical map which I suggest before you judge too much for having a 3+ hour 1/2 marathon. Also you will see there is a 2200' elevation gain in just the first 3 hours. I am writing this race report in parts and chunks as I have been so busy with work that I have not had time to do so otherwise.

  • Mile 1: 17:17
  • Mile 2: 17:43
  • Mile 3: 23:21
  • Mile 4: 13:54
  • Mile 5: 15:00
  • Mile 6: 12:39
  • Mile 7: 12:41
  • Mile 8: 12:24
  • Mile 9: 13:46
  • Mile 10: 11:07
  • Mile 11: 10:19
  • Mile 12: 11:03
  • Mile 13: 11:33

Total Time: 3:01:09 Total Distance: 13.5 miles Average Pace: 13:25

I got to the Glen where the Start/Finish area was about 1-1.5 hours early, so I had time to chill in the car and listen to NPR before starting my warm up. I registered and spent an extra $5 to get a tshirt. This was nice because generally the races here don't give you shirts and/or don't choose to sell them. Did about a mile warm up in 9-10 minute pace and used mother nature's facilities. Believe it or not they only had ONE RESTROOM at the start/finish area and there was a line 30 deep. No thank you!

As I was waiting for the start of the race, I saw a running friend Laura Clark who does most of the trail races in these parts. She's from upstate NY too and made the trip down. I also heard a guy talking about how he'd done Mt. Washington the day before (hardest road race in New England). He said an elite woman had locked her shoes and singlet in the car and she had to borrow some from another runner. She went on to win the race and set a new course record by more than two minutes.

On to the race report:

THE ASCENT (Miles 1-3, 2200' elevation gain)

Miles 1-3 were rough. The field started in a field and bottlenecked into a single track after only 200 yards. I find with trail races, I know that I am not going to finish up front so I like starting near the back and working my way up to mid-pack. I let the rabbits go, and bided my time. As it opened into a double track after about .25 miles I started to kick it into gear. First 3 miles were all race walk style. I passed a good 20 people the first mile, blazing with my 17:17 uphill first mile. Continue to push the pace but the last 1.5 miles up was a doozie. Deerflies were biting my back and sweat was cascading down my face. I looked like I had taken a shower with my clothes on, no joke. It was 82 and humid, humid, humid! Got to the top in 55:00 and change. Only one problem... NO WATER STATION! Thankfully as I had ran the mountain road so many times this spring I knew where a water spicket was. I went off course to briefly fill it and then DOWN, DoWN, DOWN I went!

THE DESCENT (Miles 4-13)

Going downhill is always much harder for me. As I went down I made my way down slipper rocks and single track. Tons of roots, and I almost lost my shoe no less than 3 times in ankle deep mud! It was such a great time. This one lady in front of me that let me by said, "Man! This is nothing like running on the West Coast! You can't take a break here!" You got that right Cali-forn-i-an!

I started to pick off a few stragglers. Made my way into the first aid station at mile 6, filled my bottle and off quickly, trailing a group of 4. I made it a plan to stick with them. An odd assortment we were, a geriatric, a 20-something kamikaze gal that literally jumped off the rocks going down, a guy with a camelbak, me, and another gentleman. I ended up wedging myself behind the kamikaze lady until about mile 8 where she literally must of evaporated into air. She simply disappeared!

Next aid station was mile 8. I got in there and most of the powerade was gone. One bad thing about this race, was only powerade and water on the course. Very hard to run strong without food! Must invest in a fanny pack methinks! ((HAHAHAHA Imagine the Howling Commando with a fanny pack. I almost said that with a straight face!))

I got passed in mile 9 by a young kid (about 14 or 15). I had given him a look at the mile 8 station, and I could hear him trailing me for the mile 9 going downhill along the ridge. I let him go and he caught the girl that flew down the mountain.

I started to pull them back, but I think he sensed it and he took off. I caught the girl at mile 10 and kept on running past her. She was fading fast; she was not carrying a bottle of any kind! I can't imagine running this race without a bottle or camelbak!

Miles 10-13 pretty much ran by myself. Last aid station was unmanned at mile 12. There were jugs of water on the ground. Filled my bottle and took off. I thought I had a chance in the last mile of breaking 3 hours. This is an unbelievably hard course!

THE FINISH (13.5) I came running strong down the hill and cruised through the finish. A lot of people still hanging out and bbq-ing. I grabbed a few cookies and went and changed clothes before heading out to go home. I am still waiting for results to be posted on the website.

So all in all, a fun race: 1. Would I run it again? YOU BET! 2. Was it a hard course? YOU HAVE NO IDEA!! 3. Do I love trail runs?  WWWoooOooOoo WoooOOoOOoooO  I DO I DO!!!


Brooks Addictions 8 - #3 Miles: 14.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Kelli on Tue, Jun 22, 2010 at 10:37:47 from 71.219.99.30

HOLY CRUD!!!! You are amazing, that looks like a super tough race!! That is a serious climb there at the beginning, and then the hills just kept coming! How was the down after the tough up? Were your legs trashed?

I am looking forward to the rest of the report....there is more, right?

From KP on Tue, Jun 22, 2010 at 10:41:30 from 65.208.22.25

whew! the first 3 miles suck. after that, it looks like a fun race. way to go!

From Mike Warren on Tue, Jun 22, 2010 at 11:11:24 from 207.50.149.221

Good job grinding it out! Tough course, nice to have that one in the bank.

From Benn Griffin on Tue, Jun 22, 2010 at 13:32:30 from 159.250.66.12

Updated entry!

Thanks guys and gals! It was so tough! But so much fun!!!

From Snoqualmie Ridge Runner on Tue, Jun 22, 2010 at 13:40:47 from 24.16.197.35

What took you so long to run this? :-)

Nice job bud! That elevation gain is a killer...plus you get the higher elevation that saps a little bit.

From Kelli on Tue, Jun 22, 2010 at 14:17:07 from 71.219.99.30

I love the philosophy of starting in the back, it is far more motivating and not as hard to get through the slower runners as it is the runners that are at the same pace as you!

AHHH, the temperature. That just makes your time all the more amazing!

Hope the cookies were good! They must have been with your excitement to return and do it again.

Running MilesSwimming YardsBike Miles
3.600.000.00

Recovery Run after the 1/2 yesterday. Was near 84 degrees when we went. Needed somewhere cool to go so we opted for Olivia's Lookout and the Burbank Trail. Found a plaque at the top that told us about the Pittsfield Lawyer the trail is named after. Emm was absovlutely flying on the way down. We were consistently hitting 7:00-7:30 pace!!

  • Mile 1: 12:11
  • Mile 2: 9:36
  • Mile 3: 8:57
Total Time: 36:34 Total Distance: 3.60 miles Average Pace: 10:09

Brooks Addictions 8 - #3 Miles: 3.60
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Race: BArT Field Day Mile (1.06 Miles) 00:06:26, Place overall: 1, Place in age division: 1
Running MilesSwimming YardsBike Miles
5.100.000.00

10:00 AM - The Day Has Finally Come. Mr. Griffin gets to show his RUNNiN' LEGS to the BArT kiddos. We got on the bus this morning after homeroom and rode up to Shady Pines. The kids were so happy to have a day outside of BArT, and with my final grades submitted, so was I.

If there is one thing that I have come to realize, it is that middle and high school students (especially at a school with no sports teams) have little to no concept of distance running. From the comments like, "Oh Mr. Griffin you ONLY ran 20 miles? I run that at gymnastics practice!" to "I run a 4:30 mile in gym!" to "Yeah I ran a 15:00 5k last weekend" - - and yet I kind of feed into their false sense of accomplishments, as I don't want to be 'that guy' that says, no I know for a fact you did not run 20 miles, or a 4:30 mile, and that running a 15:00 5k in high school is darn near impossible. So what they also do not realize is that despite all the miles I have logged, I do little to no speed work, which correlates to slower leg speed and hence slower short events. I told them realistically that anything around a 6:40 mile for me right now would be good.

Before the race my main two competitors dropped out opting to play volleyball and touch football instead (I think they feared the Griffinator!) The race was organized around the access road, and I was planning on doing Vibram Five Fingers, but changed at the last minute when I realized we were not on grass. The race was set to begin at 10:00 . There were two divisions, teachers and students. With about 2 mins ago, I revealed my "short shorts" and immediately the comments started: "Woooo eee Mr. Griffin! You're out of dress code!!" "Put them back on! My eyes!" "You can't be serious!" I told them to just wait and see.

The race consisted of three loops staying to the right of the orange cones they placed. I really actually liked the course! Kids have already started posting pictures and most comments are nice, though some people have said that I look "fat" in them. Blah! I need to lose some lbs!

THE RACE:

The first lap I started mid-pack. I let the "rabbits" go, because I knew that many kids have not learned the lesson of pacing yet. In addition, my legs were shot from Sunday's Race. I didn't know what to do so I didn't want to go out too fast and utterly die. There were about seven students ahead of me and three teachers. I locked into a 6:30 pace and hung with one of my 9th graders, Joe. We ran most of the lap together. I started to pick people off towards the end of the first lap.

Moving into the second lap I left Joe and started pulling back another student Dalton. Aidan was still ahead of me (both 9th graders) and I caught Aidan going into the last 150m of lap 2.

Lap 3 I started to push it. By now people had started turning out and cheering me on and I will admit that it was a somewhat surreal experience. I very rarely win any type of race, let alone a race against high schoolers, but this was nice! I pulled away and was by myself. I ended up holding the lead all the way to the tape and felt surprisingly fresh, despite my dead legs in the beginning.

The rest of the day I spent playing volleyball and basketball with the kids. My juniors ended up beating Mr. Wheat's advisory which was not expected at the beginning. We ended up losing the next round but we still had a blast.

Got on the bus and headed home. I got sunburn on my face and arms! Ow! It was overcast in the morning so I forgot to put it on. Classic rookie mistake!

6:00 PM - Later tonight I did a 4 mile recovery run on the treadmill. I did it in 37:00, about 9:15/mile. Felt really good considering the race today and on Sunday.

Brooks Addictions 8 - #2 Miles: 5.10
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 203.00
Comments
From KP on Thu, Jun 24, 2010 at 14:16:55 from 65.208.22.25

haha. awesome! you showed them who was boss! enjoy your summer break, griffinator!

From seeaprilrun on Thu, Jun 24, 2010 at 19:39:11 from 68.103.255.61

Way to show those youngsters up! :)

From Kelsey on Fri, Jun 25, 2010 at 11:59:14 from 75.202.54.52

Congrats on a great mile! That sounds like so much fun!

I race a lot of kids at summer track, and they always kill me the first lap... then end up walking at the end. I guess they stopped reading them "The Tortoise and the Hair."

From Kelsey on Fri, Jun 25, 2010 at 11:59:42 from 75.202.54.52

P.S. We will be getting married 6 days apart! Exciting.

From Derunzo on Fri, Jun 25, 2010 at 12:10:00 from 64.56.60.130

Great report! A good chest pound was in order after your win. In your face punks! Ha ha, J/K.

From baldnspicy on Fri, Jun 25, 2010 at 21:29:36 from 72.77.112.14

Awesome! It's always good to put kids in their place and make them show some respect to guys in short shorts.

From Brent on Sun, Jun 27, 2010 at 22:44:23 from 66.7.127.219

Master Griffanator, smack down commando points, show those youngsters a think again or two, nice mile, with he wears short shorts, ala John Stockton.

Stay Kool, B of BS Rools out

Running MilesSwimming YardsBike Miles
3.500.000.00

6:00 PM - Sunny with thunderstorms in the afternoon, humid and temps around 82 or 84. Bittersweet day today. It was my last day at BArT for this school year. Many of the kids were crying and hugging as they realized a chapter in their young lives had come to a close. In addition, several very beloved teachers have decided they need to move on and will not be returning. The awards ceremony and talent show at school were very sweet and I saw more than one student choking back emotions as teachers were recognized and students alike. I am looking forward to next year, and even though I did not really want to pack up all my things and load up my car I know I am embarking on my own chapter in my life as a first year teacher to my 6th and 7th graders. I can't wait!

Went running this evening with Emmy after she got out of work over at Olivia's Lookout. We did one loop and then I explored for about .3 miles on the Walsh Trail on the other side of the parking lot. One of these days I am going to do a loop there!

Total Time: 39:27 Total Distance: 3.5 miles Average Pace: 11:17/ mile

Brooks Addictions 8 - #2 Miles: 3.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Running MilesSwimming YardsBike Miles
4.080.000.00

9:00 AM - I was wide awake at 5:30am and so was Ruby (our cat). She was meowing like crazy as she was missing her breakfast. I got up and made coffee as Emmy took a shower and got changed for work. I made her eggs, a bagel, tea and orange juice and made sure she ate before heading off to work! We have our first official date this month hopefully tonight when we are going to go see Toy Story 3 at the movie theater! Then tomorrow I need to drive to NY to go to Jonn's graduation from high school! Kind of crazy because I remember visiting him in the hospital when he was born!

Errands today.. but boy were they adventurous. Cashed a few checks but the lady realized as she was counting it out that she wasn't giving me enough. Oops! She quickly corrected it. Spent 1.5 hours at the insurance agent today trying to get MA insurance but laws are different here and I have to have the title of the vehicle in my name AND a MA driver's license before. So I went and got my MA license, only when I was walking out with the temporary I realized they'd misspelled my name. Usually people think they are doing me a favor and remove an "n" from my name, but in this case the lady ADDED a letter, lol. She spelled my name: BENNAJAMIN L GRIFFIN. I came back in, took a number (another weird thing) and got the same lady again and she goes, "Woah! Good catch!" No harm no foul. She was about the nicest lady I'd ever dealt with at the DMV.

Went running on Olivia's and then did about a .75 mile cool down on the Walsh trail going to the left and downhill. It is runnable but not nearly as fast as Olivia's. Will try to do a full loop and see how far it is later this week. Would be nice to have 2 trails to choose between and would add more adventure to the long runs if I run them here.

Total Time: 44:36 Total Distance: 4.08 miles Average Pace: 10:56/ mile

Brooks Addictions 8 - #2 Miles: 4.08
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Running MilesSwimming YardsBike Miles
4.020.000.00

6:00 AM - Went running before going to Jonn's high school graduation in NY this morning. Ceremony started at 10am and it is about 1:45 drive from the house to there. The run went well. I was sweating a bunch. Felt really great though. Splits were:

  • Mile 1: 8:27
  • Mile 2: 7:47
  • Mile 3: 7:15
  • Mile 4: 7:57
Total Time: 31:35 Total Distance: 4.02 miles Average Pace: 7:51

Brooks Addictions 8 - #2 Miles: 4.02
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 198.00
Running MilesSwimming YardsBike Miles
3.360.000.00

3:00 PM - Temp was around 82-84 and near 100% humidity! We couldn't go running today really because of errands and it was simply dangerous out there. We opted to take Harry (my youngest brother) who is up here for a few days up Monument Mountain for a hike. We stopped at the top a bit and then Emm and I showed him where I proposed. :) We had fun and coming down we all ran and raced and just had a really fun time! Emm and Harry could both make killer mountain runners! Order of finish was Emmy, Harry a close second, and then old man Sir Farts McGee bringing up the rear. Oh to be a young whipper snapper again haha! On the way home we stopped off at Clapp Park because I've been meaning to figure out just how long their cinder track that goes around the field is. I would like to do some speed work or self-aided long runs on it. It ended up being exactly .36 miles long. Any of you ultra runners, is .36 just plain crazy to try to do long runs on? It's only a mile from the house which is nice. I could run to and from it.

 

Brooks Addictions 8 - #2 Miles: 3.36
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Running MilesSwimming YardsBike Miles
8.200.000.00

10:00 AM - Long day of errands planned. Today feels like the first day that it hasn't been 90-100% humidity in like three weeks! I went with Harry to Clapp Park and we played some frisbee and then ran together. I gave him mega props since he was wearing skateboard shoes, basketball shorts and two tshirts. He did a full 3 miles with me!! So proud of him!


Total Time: 26:50 Total Distance: 3.0 miles Average Pace: 8:56


7:00 PM - Later this evening it cooled down to around 68 degrees!!! Went jogging with Emm and Harry at the bike trail. We couldn't find the bike rack to save our lives yesterday and I just sold my bike rack to Su who is moving to Florida tomorrow with Rocco. Thankfully I found our second one amidst a stack of plastic bins. Harry rode my bike as Emm and I ran. I had fun, minus all of the heartburn. Couldn't figure what it was from except the Parmesean and Herb chips that Harry and I had eaten. Blargh! I pushed through it though and ran a tempo mile the last mile. Started to pick it up and was really flying, running the last .2 @ 5:49 pace! Felt awesome.


Total Time: 45:18 Total Distance: 5.20 miles Average Pace: 8:43

Brooks Addictions 8 - #2 Miles: 8.20
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From LBC on Wed, Jun 30, 2010 at 08:32:50 from 69.173.106.87

Sounds like you are on track to run the Boilermaker next Sunday! hahaha! Ok, I'll give it up now!

From Benn Griffin on Wed, Jun 30, 2010 at 08:55:56 from 96.240.221.231

LOL

However, I AM submitting my application for 10-10-10 's Mohawk Hudson River Marathon! I want to shatter my PR!

From LBC on Wed, Jun 30, 2010 at 11:19:03 from 69.173.106.87

You are going to run a marathon less than a week before your wedding? Emma might kill you!!!

From Nevels on Wed, Jun 30, 2010 at 23:51:30 from 65.4.23.125

awesome. go for it...

From Brent on Fri, Jul 02, 2010 at 11:22:42 from 66.7.127.219

Master Benn, are you going for a Boston qualifying time, I read that this marathon has a higher percentage of Boston Qualifiers that other marathons. Good luck, time is burning, train on.

Stay Kool, B of BS rools out

From Benn Griffin on Fri, Jul 02, 2010 at 15:38:16 from 96.240.221.231

Brent I can only dream of ever running a 3:10. It's simply unrealistic I have determined :( I really wish I could qualify though, but I think I have to wait until I am in the 35-45 age range.

Running MilesSwimming YardsBike Miles
6.010.000.00

12:00 PM - Went running with Harry down at the bike trail today while Emmy was at work. He rode my road bike as I ran. I told him to go off exploring and I just kind of cruised. Thought about a lot of things including a fall marathon. Decided to register for the 2010 10/10/10 Mohawk Hudson River Marathon. I love the course and it is where I ran my first marathon. I truly feel it will be the place where I BQ if I ever do. I need to get serious about training and try to push for it. I figure if I train right I will at least shatter my marathon PR of like 4:27:56. At least... I hope! I am about 40 lbs heavier than I was when I ran that marathon, but arguably about 40lbs heavier of muscle! I say.. bring it!

  • Mile 1: 8:41
  • Mile 2: 8:19
  • Mile 3: 8:24
  • Mile 4: 8:24
  • Mile 5: 8:20
  • Mile 6: 7:33
Total Time: 49:43 Total Distance: 6.01 miles Average Pace: 8:17

Brooks Addictions 8 - #2 Miles: 6.01
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
7.560.000.00

10:00 AM - Went running at the bike trail while Harry stayed home and watched part of the Brazil/Netherlands world cup match. Got home in time to see the sick double header goal! Brazil just totally self destructed in the second half! My run on the bike path was good. An awful lot of people out but after a mile it thinned out. I am going to try to do most of my long weekend runs on the bike path to get ready and to better gauge pacing for the marathon as about 20 miles of the marathon is on the bike path. Thoughts on this? Also I thought about BQ time of 3:10:59, which I think is 7:09 pace? I don't really see myself ever being able to sustain that for a marathon, but I would be happy with a respectable finish and/or beating my mom's PR of 3:42 or my dad's of 4:02.

  • Mile 1: 8:22
  • Mile 2: 8:07
  • Mile 3: 8:00
  • Mile 4: 8:01
  • Mile 5: 7:44
  • Mile 6: 7:17

Total Time: 47:55 Total Distance: 6.06 miles Average Pace: 7:55

7:00 PM - Emma had to work at BWAC after a full day at the spa. Oii. But Harry is still up and we went with her. Harry and I played racquet ball and tennis (I lost 6 games to 5 in tennis). I did 1.50 miles on the dreadmill and worked on cadence. 180 steps per minute is tough at 8:00-8:30 pace. I could only get up to 160 or so without feeling really silly. Will continue to work on this.

Brooks Addictions 8 - #2 Miles: 6.06Brooks Addictions 8 - #3 Miles: 1.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Running MilesSwimming YardsBike Miles
6.330.000.00

9:00 AM - A loop up at Olivia's Lookout. Was a "star" for five seconds as two different groups of young girlscouts it looked like were hiking up as I was coming down. I was hitting solid 7:30 pace coming down today and I am really getting better at negotiating descents on O.L. Scared one group and the first group gave me a round of applause and said way to go! Total was around 31:00. Hope to go running later with Emmy when she gets out of work!

6:00 PM - SAW MY FIRST EVER BLACK BEAR!! Went to Olivia's with Emm and Harry. Harry was going to hike and Emm and I were jogging. I was a bit ahead of Emm when I came around this turn going uphill and I see what looked like a 5.5-6' tall young man dressed in a black hoodie and skull cap jump off the trail. I stopped and looked closer and saw it scramble on all 4s up the embankment and realized, "OH boy! A BEAR!" Turned and ran back down grabbing Emm and Harry with me. We got to the parking lot and Emm warned a guy but he was going mountain biking and said he sees them all the time. We opted to go up to Ice Glen instead down in Stockbridge. Beautiful weather. Lots of traffic as James Taylor opened at Tanglewood tonight. On our hike up to the fire tower Emm pointed out an OWL! CooL! I hear them at Olivia's but never see them. Then another flew in and we heard a third one. Pretty darn neat! Ran most of the way down. About 1 hour for the 3 mile hikes.

Brooks Addictions 8 - #3 Miles: 6.33
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From Derunzo on Sat, Jul 03, 2010 at 22:58:03 from 98.229.131.173

Did you freak when you saw the bear? I've seen bears before at our family Cabin in New Jersey.... I was behind a locked door of course.

From Benn Griffin on Mon, Jul 05, 2010 at 07:44:31 from 96.240.221.231

Oh yeah! Definitely scared of that bear!!!

Running MilesSwimming YardsBike Miles
5.100.000.00

8:20 PM - 80 degrees, humid. Last night that Harry is up. Going to miss my littles broski. He's been here since last Sunday. It's been a fun week! Emm and I ran while Harry went on my road bike on the trail. Got a few looks as we headed out considering it was getting after dusk when the trail closes. It's the only time we can fit it in though. It's been pretty hot. I ran up ahead and hit the 1 mile mark, turned back and ran into Emmy about .25 miles back, then we ran together to the 2.35 mi turn around by the duck pond. Stretched and ran back. Felt good. Last mile in complete darkness. Both Emm and I got bugs stuck in our eyes right after one another. Still managed a strong last mile. Felt great!

Total Time: 44:08 Total Distance: 5.10 miles Average Pace:  8:39

Brooks Addictions 8 - #2 Miles: 5.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
4.120.000.00

 

 8:30 PM - Went running at the bike path again. Hot, humid. Temperature 87 degrees at the start. This is not going to be a good week. Projected high tomorrow is 97, Wed. is 95, and Thurs 93. Yuck! Went running by myself. Emm was on the computer with her bridesmaids Kara and Missy looking at registry stuff. Exciting! Felt good. I saw a white tailed deer that was actually more startled then I was at mile 1. Then saw 2 "Warrens" (aka rabbits) and a family of ducks at mile 2. Mile 4 saw one more rabbit, though it was so dark I nearly tripped over him! Felt good except for lately I have been having indigestion while I run at night. I think it might be these organic fruit icepop things we have been eating. That's the only thing I can think of, or perhaps pepper on salads?

  • Mile 1: 8:19
  • Mile 2: 8:21
  • Mile 3: 8:28
  • Mile 4: 8:16

Total Time: 34:21 Total Distance: 4.12 miles Average Pace: 8:21

This morning my family came out and we saw the Pittsfield July 4th Parade. Saw one of my students and a few others I guess were there and expressed their utter outrage on Facebook that their history teacher Mr. Griffin was not in the 5k. I was watching it but it was already 88 out when the race started. Emm walked it with a few ladies from the spa where she works. The winner was David Raucci (a few of my buds from college used to run with him). He is one of the top runners in NY and has the 5k course record here at 14:40. He ran a 15:14 by himself with no competition. Not bad. The winning woman was Allison Krohl who came in 5th overall I think and ran a 16:50 resetting her own course record. 16:50 is not bad at all for a 5k is it? I wish I could break 20:00 again lol. After the parade we all barbecued at Emmy's house.

Brooks Addictions 8 - #3 Miles: 4.12
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Running MilesSwimming YardsBike Miles
3.250.000.00

3:45 PM - Yuck, yuck, yuck! Heat index of 105 degrees today. Dangerous! Saw one crazy runner outside in Nassau, NY while I drove to NY to return my old license plates. Temp in the valley was 99 degrees!!!! The house feels like it is on fire. Emmy works until 7ish I think but I'm hoping we can set up an air conditioner or something for us later today. Tomorrow is supposed to be 94 and Thursday 93. Really nasty! Ran 30:00 on the treadmill after taking a study break. I have a MA teacher licensure exam on Saturday.

Total Time: 30:00 Total Distance: 3.25 miles Average Pace: 9:13

Brooks Addictions 8 - #3 Miles: 3.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From KP on Wed, Jul 07, 2010 at 11:39:48 from 65.208.22.25

you don't have a/c?!?!?!? how do you live?

good luck with your test!

From Benn Griffin on Wed, Jul 07, 2010 at 12:14:28 from 96.240.221.231

No we have a box fan and 2 overhead fans but no a/c. It was difficult. We had every shade drawn and stuff and it still heated up like an oven in here. Northeast = gag!

Running MilesSwimming YardsBike Miles
11.670.000.00

10:00 AM - Another record high today. Projected to be 95. Went to the basement and put a small fan on high in front of the treadmill and ran while the tour was on. Emm's treadmill is stuck at 2% incline and I have to hunch over slightly so I don't bang my head. Good times! Warmed up with a mile and then did 10 x 2 mins "on" @ 7:30 pace with 1 min "off" at 9:13 pace. Cooled down as I watched Pettachie win Stage 4. I was sorry to see that Frank Schleck is out. I hope Andy pulls through in the mountains. He's my favorite contender. Cooled down in the small pool on the deck for a couple minutes. Lunch time and more studying for the test on Saturday. Hopefully a run tonight with Emmazingful.

Total Time: 1:00:00 Total Distance: 7.02 miles Average Pace:  8:33

8:00 PM - Still a scorcher. Emm got home early around 5 tonight so I got to see her a bit more than usual. We went running on the bike trail. It was 89 degrees at the start (GAG!). Absolutely disgusting. I took off my shirt halfway through only because it is uncomfortable for me to wear a wet cotton shirt. I need to invest in more technical shirts because I sweat that much! Also going to get some compression shorts because the last two weeks I have dealt with chafing in my nether regions which is severely discomforting especially when trying to walk around the next day.

Total Time: 44:05 Total Distance: 4.65 miles Average Pace: 9:29

Brooks Addictions 8 - #3 Miles: 11.67
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 8.00
Comments
From Derunzo on Thu, Jul 08, 2010 at 07:33:38 from 65.220.66.195

I haven't been able to keep up on the Tour footage like I had hoped.... Do you think that Lance is out after slipping to 18th overall?

From Benn Griffin on Thu, Jul 08, 2010 at 07:46:28 from 96.240.221.231

It all depends.. Remember he's 18th overall but that includes the early front runners that will crash and burn in the mountains. He's just ahead of Leipheimer and about a minute back of Contador.. Honestly I can see why Lance supposedly is retiring again after this tour. He's 38. That's old for almost any sport. Contador is in true form as he showed on the cobbles. Lance had a flat.. if he did not he'd still be with Contador. Frank Schleck is out with a broken collarbone so Andy lost a big wingman, but the surprise so far is Cadel Evans in third overall after being downgraded from an overall contender after last years poor performance. It will be interesting. It is still very early, but it is turning out to be quite the show. Even the sprinters can't take things for granted!

Running MilesSwimming YardsBike Miles
5.100.000.00

9:00 AM - Another hot one. Projected high of 92 and higher humidity then yesterday. Went running after Emm went to work on the treadmill in my Vibrams. 2% incline for 5.10 miles. Felt okay except the chafing in unmentionable places which I had to cover with bandaids to make the run bearable. Going to go to Dick's Sporting Goods in Pittsfield tonight to look for underarmour heatgear I think. Chafing is not pleasant. No sir, not at all!!!

Total Time: 46:50 Total Distance: 5.10 miles Average Pace:  9:11

Vibram Five Fingers KSO Miles: 5.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
4.250.000.00

10:00 AM - Went running on the treadmill. Legs a little heavy this a.m. Ended up doing a bit over 4 miles. Felt good. Today I need to get to work doing all the things that need doing. Oii. Fun Fun. MTEL certification test tomorrow and then going home to take Harry to a Bon Jovi concert with Emm and then staying home I think for a day or two because my dad is going to have surgery.

Total Time: 37:50 Total Distance: 4.25 miles Average Pace:  8:54

Brooks Addictions 8 - #2 Miles: 4.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
5.260.000.00

9:00 AM - Can't catch a break. Rain, rain and more RAIN! Woke up and it was absolutely downpouring. Emm went off to work early and I have been nervous because I have a certification test today at 1:00pm. I have to pass it in order to keep my job. It's a test on World and U.S. History from the dawn of civilization until 2010. Oii not too bad huh? I excel at essays so I am not worried about the open responses, however it seems unfair in that 100 multiple choice questions = 80% of your grade and the 2 essays = only 20%. I must get a 240 out of 300 total points in order to pass. I heard from someone they are similar to the NYS exams, though the practice exam I took was wicked hard!!!

Chilling right now and going to have lunch soon. Watching the first serious mountain stage of the Tour de France. Felt really good this morning. Legs not as tired as yesterday. Going to run a trail 5k for fun on Monday with Emmy, maybe my brothers and one of my groomsmen Jonathan. Should be a good time.

First mile today was 8:39, then settled in nicely to a good pace. Ran inside on the 'mill because it was thunder and lightning out there. last .5 miles I sped up to 7:45-8:00 pace. Good times! Hopefully test goes alright today then I can start planning for next year! I haven't been able to focus because of this stupid test anxiety!

Total Time: 43:40 Total Distance: 5.25 miles Average Pace: 8:19

Brooks Addictions 8 - #3 Miles: 5.26
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From Snoqualmie on Sat, Jul 10, 2010 at 14:21:30 from 24.18.192.33

Can I have your rain? Good luck on your test!

Race: Saratoga Stryders' Annual 5K Trail Series #2 (3.1 Miles) 00:23:21, Place overall: 14, Place in age division: 14
Running MilesSwimming YardsBike Miles
4.000.000.00

6:15 PM - Hot, hot, hot! 96 degrees and humid at the start of this baby. A scorcher! Emm was up yesterday to go with the family to see Bon Jovi @ SPAC. We had a pretty good time, but we learned a very valuable lesson, that it is not just 20-somethings that seem to enjoy indulging in alcohol and other stuff. We were having more fun people watching then anything else. Felt like the speakers facing the lawn were not on or something and the performance was not very loud.

We celebrated my mom's 49th birthday today, or as I so thoughtfully pointed out on her card, the "20th anniversary of her 29th birthday". :-P My mom's birthday is actually July 13th, but we are celebrating it today because tomorrow we are getting up at 3am to drive to the hospital in Albany with my dad. He is undergoing a valve replacement surgery on his heart. I am planning on sitting with my mom during the operation so she is not alone and seeing my dad when he gets into the recovery room.

Now, without further ado, LA RACE REPORT!!!

Warm-up: No time really to do a warmup so I parked the car and walked over to register. It's a low key event, $5 registration fee (used to be $3). You don't get a bib or anything, just sign a waiver form and give a name and phone number. They keep track of places by the honor system, filling out a card with your name and time and age and putting it in a box. Has worked really well in the past.The recent spike in entry fee is to accomodate a second charity. Generally the money goes to support the Wilton Wildlife Preservation of which Camp Saratoga adjoins, but now $1 is also going to a new charity to benefit children which I am all for! As I was walking across the parking lot I ran into my old English teacher from 9th grade. She was there running the 5k with her family in part and parcel to the new addition of a family award for the most points for a family at the end of the 5 race series. Said hi and kept walking, soon after which I heard "GRIFFIN! GRIFFIN!" I turn and see another English teacher, my 7th grade one who is here for the same reason as the first. We have a nice rivalry that goes way back, mainly because in the 5 race series, held biweekly on Monday nights for July and August, she and I try to beat each other. Well actually, what usually happens is that she shows for the first or second race, runs a faster time than me for that race, and then doesn't show up again :-P. I tend to get faster as the races go on. I missed the first race but I had a good excuse.. I was WORKING IN MASSACHUSETTS! :)

We made small talk as we registered and I found out she was here running the 5k with her son and daughter. Her daughter's first 5k! What a course to choose! Hills, hills, and more hills?! I also talked with Laura Clark, a running buddy who is also the race director, and with Jon Couch whom I haven't seen in a while. Chatted about how I am doing the Mohawk-Hudson River Marathon again in October, to which my English teacher said, "Oh what'd you get the first time? I ran a 4:17!" I resigned to saying that she had beaten my time, a 4:26, though she did not let me get a word in edge wise to help myself excuse my poor performance. I am confident that I am, despite my weight in the best physical condition of my life! If I can lose some lbs and retain the strength I will be a force to be reckoned with, at least as far as middle of the pack runners go!

Walked to the starting line, and listened to directions. A few stragglers came running over the hill right before the gun.

MILE 1: (7:09) Mile 1 is always a mixed blessing. I know the course like the back of my hand as I have raced here over 30 times. There are two substantial hills that thin the pack, but other than that it is flat. I positioned myself in the middle at the start, a contrast to my normal start from the back mindset. But there were a lot of slow people and children and I had a lot on my mind with my dad's surgery so I wanted to leave some of it out on the trail. Took off and found a comfortable position. Passed about 10 people or so. Made my way through the 90-degree turn and off out of the field into the woods.

MILE 2: (7:39) I have come to learn over the years that if you go out too hard on this course, you WILL BE DECEIVED & you WILL BE HUMBLED! I decided not to look at my watch much as splits on this course are deceiving as well. Each mile gets incrementally harder, so to attempt to run even splits is not wise. I instead actually "raced", choosing my target, a 6'4" hulk of a guy wearing a Lance bracelet, yellow Lance shirt, Lance shorts, and Lance shoes. Oh to be able to drop $300 for this lovely ensemble at the sporting goods store (sarcasm implied). Made our way up two more terraced hills. Starting to breath heavy and the sweat flowing. Almost to the road.

MILE 3+: (8:33 for 1.1 mi) Another trick that comes with knowing the course, is knowing on which one of the dozen or so hills that line this route to surge on. Also not relying on what the crossing guard tells you! I remember a couple years ago I was in the race with my dad and the crossing guard told us, "Way to go! You're halfway there!" This on an already slow course that says to add 2-3 minutes to a road 5k at the 2.2 mile mark when you cross. Ugh! The last mile is all about maintaining and I very rarely pass anyone because the undulations and twists and turns prevent it until the finishing shoot. I stayed behind Sir LANCElot until about .5 miles to go where there is a very large 200m downhill. Another lesson learned. Do NOT try to slow on this descent or you WILL get hurt! I just put the engine to the max and flew down the hill, up the embankment and down onto the long 1/2 mile singletrack leading to the finish. A lady had passed me right before the downhill and I basically said, Oh heeeeeccccckk no! Took her out going into the single track (another lesson learned the hard way countless times). Caught LANCElot with 300m to go and I heard a pack of 4 closing on me. I used my "speed" and put :04 between me and them in the closing straightaway. Crossed the finish line in 23:21, good for 14th place overall. (Generally the first race I do on this course in the season is in the mid 25:00s so this was good! Also considering the excessive heat) Oh yeah, I beat the first woman overall so I did not get chicked!!

THOUGHTS & COOLDOWN: As I jogged about my mile cooldown I decompressed the race. Overall a very strong performance, however I am lacking stamina for the short 5k distance. I suppose this is due to the fact I have done LSD for a majority of the year with only occasional tempo miles thrown in. I want to work a bit on speed this summer going into the fall racing season to see how close I can get to a couple of my PRs. Also want to get serious about losing the weight I am always talking about. Jim Fixx said that every pound shed can knock off :02 per mile at the same effort. So does this mean I am running a lot harder then the 110 lb scrawny people next to me?! lol. I anxiously anticipate entering a few 5ks this summer if not for fun then for cool swag and the chance to beat the pants off other weekend warriors!

Note: Legs are sore. Could feel lactic acid in the closing .25. Will definitely be feeling this tomorrow, but it will be a good hurt!

Send thoughts of encouragement for my dad as he has his surgery tomorrow early a.m.!

Brooks Addictions 8 - #2 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 202.00
Comments
From Derunzo on Tue, Jul 13, 2010 at 07:25:38 from 65.220.66.195

Nice report.... Good luck to your Dad!

From Rossy on Wed, Jul 14, 2010 at 19:51:30 from 151.151.16.18

Benn great race and report! I hope your father's surgery went well!

From Kelli on Sun, Jul 18, 2010 at 12:00:47 from 71.219.99.30

Happy Birthday to your mom! Hope the surgery went well and the he recovers quickly!

Great racereport, sounds like a TOUGH course! And, yes, us heavier people are working much harder!!!

Running MilesSwimming YardsBike Miles
5.000.000.00

9:00 AM - Went running at Spa Park today. Yesterday was a long day. I spent 6 hours in the waiting room with my mom waiting for his surgery. We started to get worried when we still had not heard and it said he was in the OR an hour after the scheduled end to surgery. Good and bad news. Bad news was they ended  up doing 3 different surgeries. Good news is that they were all a success. They were able to repair his valve without having to put a mechanical one in. Then they found a congenital hole in his heart which they fixed (I had one myself as a kid but it healed on its own). Then they also found an enlarged left ventricle and they trimmed it down. The doctor suspected that a combination of all of these contributed to my dad's high blood pressure and why he was always tired the last few years. Am writing this retrospectively on Friday. It has been a busy few days and I have gone to and from the hospital every day. My mom stayed over and slept in the waiting room the first two days. She came home last night (Thurs) and then will be going back each day until he comes home on Monday or Tues. I will admit that it was absolutely terrifying to see my dad right after his surgery hooked up to no less than 14 different IV drips, with his eyes taped shut and on a respirator. It was really scary and I did cry a bit, but made sure not to let my mom see because it WAS her birthday after all. This week has really been a whirlwind and has solidified more than ever my belief that family comes first. Life is too short to get hung up in petty differences. I lost a friend from h.s. on Saturday. She was camping and a tree fell on her. Kind of crazy and heartbreaking. She was just 24. We don't know how long we have on this earth and cannot control the quantity of days and nights we spend here, however what we CAN control is the QUALITY of those days and nights. Keep the faith!

Total Time: 42:00 Total Distance: 5 miles Average Pace: 8:24

Brooks Addictions 8 - #2 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
4.000.000.00

9:00 AM - Ran on treadmill before going to hospital. Thinking a lot about my dad.

Total Time: 33:10 Total Distance: 4 miles Average Pace:  8:17

Brooks Addictions 8 - #2 Miles: 4.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Running MilesSwimming YardsBike Miles
3.100.000.00

9:00 AM - Ran on the treadmill before hospital. Meditating about life's brevity and the meaning of true love and friendship and the unbreakable bonds of family.

Total Time: 24:47 Total Distance: 3.10 miles Average Pace:  7:59

Brooks Addictions 8 - #2 Miles: 3.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Bonnie on Fri, Jul 16, 2010 at 21:39:19 from 70.41.211.48

Benn, I am very glad your Dad's surgery(ies) was/were a success. I am sure it is a very reflective time. Hugs and good thoughts to you and yours.

Running MilesSwimming YardsBike Miles
10.500.000.00

9:00 AM - Exhausted last night. Another scorcher in the midst today. I really am coming to loathe summer more and more :( I wish we had a summer house up in Maine or something! Or Norway. I hear it's nice there. Ran on the treadmill @ 2% grade. Sweat box. Sweat so much! I bought a .5 gallon igloo thermos for $5 at Dick's and I drank it all within the first 45 minutes. Refilled it and drank it all again before the end of the run. That's something like 3.8 L or something crazy! And the sad thing was that I was STILL thirsty afterwards! Did 10 miles in 1:27:42, good for 8:46 a mile and about 8:20-8:22 effort based pace as per online chart (right on target for what I should be shooting for). I was supposed to do 14 today. It's just not going to happen. Cut my losses and live to fight another day, just like Lance. .5 mile cool down afterwards.

Brooks Addictions 8 - #2 Miles: 10.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From Snoqualmie Ridge Runner on Sat, Jul 17, 2010 at 22:41:35 from 24.16.49.114

Benn: My son is a missionary up in Maine and absolutely loves it up there. He wants us to move there.

One of the guys we ran Newport Marathon with said that a fall marathon usually is the easiest to qualify for Boston...3:10 is way beyond me but a young stud like you should be able to.

By the way...it was 58 degrees when I went out to run this a.m...weird weather here this year, but perfect for running!

From Brent on Sun, Jul 18, 2010 at 23:08:38 from 168.178.30.219

Master Benn - nice run on Silly Milly, your drinking does not seem unusual, the tour announceers today said bikers were taking a liter of water per hour. It has been hard to watch the end of lance and the tour. I want someone to take Contador down.

Stay Kool, B of BS Rools out

From Benn Griffin on Mon, Jul 19, 2010 at 07:01:50 from 72.224.24.63

Thanks Jeff I'll keep it in mind that eventually I can and WILL qualify for Boston!

Brent - I hope Andy does it, but he needs time back! I would like to see more people attack. Menchov got some time back yesterday with that cheeky move towards the end but I feel like Schleck and Contador just play cat and mouse games all day long and neither is willing to put it all on the line and go for broke. I also feel like Lance has given up which is sad and on top of that he disappears from the field on the climbs and can't even stay to help Leipheimer. That's what's really disheartening. After all the years that pulled for him he seems to go into a tantrum and just give up.

Running MilesSwimming YardsBike Miles
4.670.000.00

8:00 PM - Late run in Galway, NY with Emm. We went and saw my dad in the hospital. He looked really good! He is up and walking around now and says that the doctors, nurses, even the cleaning staff are the friendliest hospital staff he has ever dealt with. That says a lot because he is really afraid of hospitals like I am. He should be home on TUESDAY!! Amazing considering he had open heart surgery just last Tuesday!

Took Emm on a run I did for high school track and xc. Ran from the school down to Crane and back. Splits were (8:47, 8:14, 8:03) for 3.16 miles in 26:22 <--Really neat, right? You know you're a long distance running junkie WHEN you try to get your times to equal race distances. (I find I do this with my car too and aim for 26.22 when filling my car at the gas station lol!)

Then walked down to the track as Emmy had fun howling back and forth with two coy dogs in the woods. There was a lady on the track but I think she headed for the hills after hearing that one. Wanted to do a mile on the track (tempo). I knew I couldn't go all out and beat the 5:55 I had a few weeks ago, but I wanted to see just how out of shape I am since I haven't done good speedwork. Lap splits were: 1:33, 1:35, 1:34, 1:35. Total was 1.04 miles in 6:16 (6:03/mile pace). Pretty pleased with this!

Cooled down .47 in 4:03 around the parking lot average of 8:34/mile.

Total Time: 36:43 Total Distance: 4.67 Average Pace: 7:51

Brooks Addictions 8 - #2 Miles: 4.67
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From KP on Mon, Jul 19, 2010 at 08:44:35 from 65.208.22.26

good news about your dad!

Running MilesSwimming YardsBike Miles
6.210.000.00

4:00 PM - Sunny and temperature 92 degrees at start. Had a dr.'s appointment now that I finally have health insurance again thanks to Obama! Has been a long 8 months without it. I was alarmed to hear I was 208 lbs though! I feel like a fatty! Went running on the bike trail in Pittsfield while Emma rode about 18.5 miles in an hour. I was hoping for 7 miles, but it was just insane. Like running through a sauna! Turned around at the 5k part and ran hard until mile 5. Cooled down for 1.20 miles. Splits: 

  • Mile 1: 7:59
  • Mile 2: 7:58
  • Mile 3: 7:43
  • Mile 4: 7:47
  • Mile 5: 7:54
  • Mile 6: 8:30
Total Time: 49:29 Total Distance: 6.21 miles Average Pace: 7:58

Brooks Addictions 8 - #2 Miles: 6.21
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 208.00
Running MilesSwimming YardsBike Miles
6.000.000.00

9:15 AM - Today is going to be a busy day. Really have to buckle down and start to map out the CAGs (Curriculum Alignment Guides) for next year. Ahh. Summer's already over for me and it's just begun :(. A busy day already with doing dishes, laundry, and cleaning up a not so nice mess that Ruby Gato left the other day when she was locked in the bedroom. Watched the tour. Lance actually doing something and trying to win a stage. Go figure! Was hoping to see Andy try to sock it to Contador, but it looks like tomorrow will be the day as it finishes on an uphill tomorrow. Felt good today on the treadmill, running at 2% grade. Legs a bit tired, but pushed through and ran all the way through the 6.

Total Time: 51:47 Total Distance: 6 miles Average Pace: 8:37

Brooks Addictions 8 - #2 Miles: 6.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 206.00
Running MilesSwimming YardsBike Miles
6.000.000.00

9:15 AM - Went jogging before starting in on lesson planning today after Emmy left for work. I felt pretty good. Watched some of "Running on the Sun". Love that DVD :D. Also am reading Ed "Frozen Head" Furtaw's book about the Barkleys. Pretty sweet! Hope to go running with Emmy later too.

Total Time: 52:11 Total Distance: 6 miles Average Pace: 8:42

Brooks Addictions 8 - #2 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 199.00
Running MilesSwimming YardsBike Miles
6.250.000.00

9:00 AM - Last day in the mountains for the Tour this year. Was hoping to see Andy make a move, but I think he did ride brilliantly. I was happy that Contador let him win the stage because I was going to flip if after trailing him the whole time he rode over him at the line. Felt good. Gearing up for another day of work planning. Ugh! Legs felt good. Need to get a long run in here soon. Ran the last .5 miles sub 7:00 pace. Woot!

Total Time:  53:52 Total Distance: 6.25 miles Average Pace: 8:37

Brooks Addictions 8 - #2 Miles: 6.25
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Running MilesSwimming YardsBike Miles
5.000.000.00

9:15 AM - Raining all day. I am taking Harry and his friend Sam (one of my former 8th graders) to a Rush concert tonight at SPAC. Should be a blast! Wanted to get in some sort of run today. Did easy warm up and then 3 x 800's at about 6:18-6:20 pace, then a cool down. Felt good.

Total Time: 39:51 Total Distance: 5 miles Average Pace:  7:58

Brooks Addictions 8 - #2 Miles: 5.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Running MilesSwimming YardsBike Miles
3.750.000.00

7:45 PM - Took Harry to see RUSH at SPAC last night. Most amazing show EVER! I am definitely going back next year. I have never seen a bunch of better performers in my life! They were amazing! Tonight I went to go running at the track. Had my own fan club. Some guy was there walking the opposite way and we commenced a series of bi-lap conversations i.e. "Hey" "How's it going" "Looking Good" "Nice pace" "Honest pace keep it up". Was kind of nice :D. Did a .67 mile warmup @ 8:44/mi, then 2 x tempo mile (awesome considering theheat 85 degrees and high humidity, ~85%) in 6:51, 6:49 - total of 2.06 miles in 14:01 (6:49 average). Cooled down with 1.03 @ 9:05 pace.

Total Time:  29:13 Total Distance: 3.75 miles Average Pace: 7:47

Brooks Addictions 8 - #2 Miles: 3.75
Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50Weight: 0.00
Running MilesSwimming YardsBike Miles
5.310.000.00

7:00 PM - Weird weather today. Overast - sunny - overcast again. Temperature at the start of the run was high 70s. Actually felt coolish for once! Phew! Went running with Emm at the bike path. We went out to the ducks and back. Stretched when we got there and then headed back. Emm said she wasn't feeling too well and was somewhat lightheaded. We stopped for a second. She said to go ahead, so I ran to the end of the bike path and turned around and ran backwards meeting her at the .4 to go mark and then ran back in with her. I think she was dehydrated. She underestimates just how much she really needs to drink during the summer!

Total Time: 46:27 Total Distance: 5.31 miles Average Pace: 8:45

Brooks Addictions 8 - #2 Miles: 5.31
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Race: Saratoga Stryders' Annual 5K Trail Series #3 (3.106 Miles) 00:24:34, Place overall: 27
Running MilesSwimming YardsBike Miles
6.750.000.00

5:00 PM - Drove from Massachusetts to Wilton, NY for the summer 5k series. Don't know if I'll drive all the way out again, but I have run this race over 30 times, and I like the course. I was a little sore from the tempo miles I ran two days ago, and I was over an hour early for the race. So I decided to run the race as a tempo-ish run. For a warmup I ran the 3.10 mile course once in 28:19 (8:51, 9:32, 9:30). I stretched and sat in the car with the A/C a little bit. I was a little tired and legs felt heavy. 

THE RACE:

MILE 1: (7:34) - Started out a bit faster then I wanted. This is the flattest mile on the course though and I chose to just follow a father/son duo. Decided I would slow down in the second mile when we got into the steeper section of the woods.

MILE 2: (8:09) - Slowed down and felt more comfortable. I can run forever I feel sometimes in the 8:00-9:00 range. Got passed by a group of four and then had a really asthmatic runner behind me. He would follow me until I just had to let him pass me for a bit because it was getting annoying during mile 3. I ended up passing him with a 1/2 mile to go and beat him to the line easily. I wonder sometimes if I sound like that when I breathe?

MILE 3: (8:31) - Plugging away on the big hills now. Felt pretty good. Thinking about the wedding for some reason. 82 days until the big day! So much to do in so little time. Will I be ready? Will I faint? What will it be like?! Oops crap! Finish line. Kicked it in across the dam. No sweat. Done and in for another day. Need to start ramping up the miles though to be ready for the marathon. Eek!

Total Time: 24:34 Pace: 7:54 Place: 27th

COOLDOWN: .52 miles in 5:00 - jogged up the trail a bit and back before going to meet my second cousin Annika and my mom at Stewarts for ice cream. I got two scoops of cotton candy icecream, my absolute FAVORITE! A great end to the day.

Total Time: 57:53 Total Distance: 6.75 miles Average Pace: 8:34

Brooks Addictions 8 - #2 Miles: 6.75
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From Kelli on Tue, Jul 27, 2010 at 12:31:30 from 71.219.99.30

Another race??? You are a racing machine, and they are hard ones you pick!!! Nice job!!

From Benn Griffin on Tue, Jul 27, 2010 at 12:54:19 from 96.240.220.30

I have another 5k next week. I am trying to race to get some speed. I am getting concerned about the marathon though. I just don't have the long runs under my belt.

Kelli - what are your thoughts about doing like 5-6 miles on a treadmill until I can't stand it any more, then changing and going outside some? I end up doing almost all my runs by myself unless it's either a race or a 4-5 mile recovery run with Emma. I kind of have an idea what you are going to say since you are the Treadmill Princess lol

From Kelli on Tue, Jul 27, 2010 at 19:09:50 from 71.219.99.30

You mean the treadmill Queen???

I think it is a very good idea for many reasons, and the number 1 is that it is so much easier on your body!!! I was doing close to 50% of my miles on the treadmill this spring and I had the best marathon ever (it was not a PR, but it certainly could have been had I not committed to my husband!) I was able to ramp my miles up considerably without feeling the fatigue. Plus, nothing beats the climate control!

Now, it is BORING and I do not love it! I run a lot slower on the treadmill (unless I am doing speedwork, which is another benefit of the TM----you hit the pace you want because you have no choice). The time drags, but get some good music or TV and you will get used to it!

From big legs on Tue, Jul 27, 2010 at 22:11:32 from 68.198.227.192

nice race, it seems we're getting married within a month of each other. congrats!

From Snoqualmie on Thu, Jul 29, 2010 at 17:01:08 from 24.18.192.33

Great job! It's very inspiring to see you're running so well these days. Wish I lived closer-- I could play harp at your wedding. Do you have music picked out? Of course you'll be ready! You'll both be brilliant! Cheers, Sno

Running MilesSwimming YardsBike Miles
2.260.000.00

Quick run in the Vibrams today as a recovery run while I watched an episode of "The Office". Love that show! 2.26 miles in 20:00; average of 8:51 a mile.

Vibram Five Fingers KSO Miles: 2.26
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
9.250.000.00

9:30 AM - Was going to run at the Pittsfield State Forest but when I approached the guy came out of the booth and wanted money. I said heck no and backed up and went on my way. I don't see why I should pay $5 for my vehicle. I figured that he would stop me again if I came back on foot, so I went to the bike path. Eased into a nice jog. During mile 1 a woman approached all ecstatic about having seen a fawn about .5 miles up the trail and how we were sure to see how cute it was. Of course the fawn was gone by the time I got there. It was warming up quickly. Projected high of 88 today. I ran 3.11 miles out in 25:30, then turned around and came back in 26:00. I was kind of tired. Got to my car and was anything BUT delighted to find I had a flat tire. Don't know how it happened, but the bike path last time we were there someone's window was smashed out. I have no doubt I probably ran something over, but oh well. I went to the mechanic and he said I'd have better luck with a used tire because since my other tires are somewhat worn already it might pull the car out of wack. The joys of a high mileage car. Emma and Ericka seem to be having fun at the week long course. We might go out for a show tonight at an outdoor stage.

Total Time: 51:28 Total Distance: 6.25 miles Average Pace:  8:14

7:00 PM - Temperature was around 85. Ran at the bike trail from LuLu's this time. Just ran an easy 3. Lots on my mind so I came back faster than I went out. Out in 14:00 Back in 11:51. Ran with Emm until about mile 2 then took off.

Total Time: 25:51 Total Distance: 3 miles Average Pace: 8:37

Brooks Addictions 8 - #2 Miles: 9.25
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Running MilesSwimming YardsBike Miles
6.770.000.00

9:30 AM - Tired last night. Ran easy 4.26 in 37:30; average of 8:48/mile.

2:00 PM - Bought new pair of Reebok Heat Spandex. Ran 2.5 miles easy in them between 8:45 and 8:50 pace.

Brooks Addictions 8 - #3 Miles: 6.77
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Running MilesSwimming YardsBike Miles
8.500.000.00

9:30 AM - Tired. Slept nine hours last night! First day not in the 80s or 90s basically this entire summer. Was 52 this a.m. when I woke up and 70 at 9am. Went running from the causeway up into Pittsfield State Forest. Did a loop up the mountain and down the other side, then back to the car. Felt good. Had two 10:30-12:00 miles going up. Rest were mid-8's with a fast 7-7:15 coming down.

Total Time: 1:21:28 Total Distance: 8.5 miles Average Pace: 9:35

Funny sidenote: This was the first time I have ever ran without a shirt on in public. Had to shed the cotton t-shirt about 1/4 of a mile down the mountain. It was just downright uncomfortable running in a soaking wet tshirt. I have no idea why I sweat so much! Feel sorry for all the ladies and guys having to look at my runner's farmer tan!

Brooks Addictions 8 - #3 Miles: 8.50
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Comments
From Kelli on Fri, Jul 30, 2010 at 13:02:40 from 71.219.99.30

I totally would have gotten out when it was 52 degrees, that sounds heavenly right now! Glad it has cooled down for you, heat just ZAPS ya!

From Benn Griffin on Fri, Jul 30, 2010 at 20:08:56 from 96.240.220.30

I can't remember the last day it was less than 70 when I woke up. And the humidity is so oppressive. Today ended up being the first time too I ever ran without a shirt on lol. Feel sorry for all the ladies out there staring at my farmers tan.

From Rossy on Sat, Jul 31, 2010 at 00:17:20 from 151.151.16.20

Way to put in the miles Benn, keep it up!

From Kelli on Sat, Jul 31, 2010 at 18:18:53 from 71.219.99.30

Ah, come one! I am sure someone out there thinks your farmer's tan was sexy! Did she come out and cheer ya in??

Running MilesSwimming YardsBike Miles
4.640.000.00

 

8:00 PM - Went to the bike trail with Emm. Emm's dad made nice chicken curry for dinner and it was fantastic, but I regretted it on the run. I tried to power through it but it was bad. I hate heartburn! Emm said I have to get antacid tablets or something. It's only in the evenings after I run. We ran out to the ducks, stretched and then back. Coming back the pace was much faster. I was just trying to get back to the car. My vision is horrible at night even with glasses on, but I took off my prescription sunglasses to try to get some more light and I couldn't see more than two feet in front of me! Was really hammering the last .5 mile but then a rabbit ran out in front of me in the twilight and I stopped really quickly. Felt a minor twinge in my left knee, though the next a.m. when I'm writing this no pain. Phew! Splits:

  • Mile 1: 9:15
  • Mile 2: 8:50
  • Mile 3: 8:35
  • Mile 4: 8:06
  • .64: 4:45 (7:23 pace)

Total Time: 39:30 Total Distance: 4.64 Average Pace: 8:30

Brooks Addictions 8 - #2 Miles: 4.64
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Race: 5K Time Trial - Treadmill (3.106 Miles) 00:21:45
Running MilesSwimming YardsBike Miles
4.100.000.00

4:30 PM - Exhausted last night. Woke up and went straight to work cleaning the house with Emm. We vaccummed out all three cars and cleaned them bumper to bumper (I made $4.47 in change I found under my seat! Woohoo!). Cleaned the dishes, mowed the lawn, cleaned the overhead fans (all 4 of them!), then I emptied the pool and we did a bunch of other stuff. Basically went straight from 8:30am to about 4pm. Emm is still going. I'm going to go make her dinner. 

Well my all too short summer is over, and I start tomorrow bright and early on my first full year of teaching. I am nervous but it is good I know almost everyone there anyways. I won't be able to drive the 2 hours to NY to race the 5k series, so I wanted to do a 5k time trial and see where I'm at. Was pleasantly surprised with my speed.

Ran it all @ 2% incline. Felt strong and wasn't trying too hard. I was breathing hard towards the end. Cooled down with a mile at about 8:30 pace.

Hit the first mile in about 7:03, then second mile in 6:40, and hung on for the third mile. Total time was 21:45, good for  7:00/mi average pace.

Total Time: 30:00 Total Distance: 4.10 miles Average Pace: 7:19

Brooks Addictions 8 - #3 Miles: 4.10
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Comments
From Barry on Sun, Aug 01, 2010 at 21:50:14 from 67.61.235.198

Wow, great job. Also, good luck at school tomorrow. What grade are you teaching?

From Benn Griffin on Mon, Aug 02, 2010 at 05:43:46 from 96.240.220.30

I am teaching 6th and 7th grade history. 6th is world geography and 7th is ancient civilizations. I am also going to teach the senior seminar!!

From Mark on Mon, Aug 02, 2010 at 09:16:35 from 173.168.88.68

Great job Benn! Good luck with the start of teaching, those kids will learn a lot from you (and maybe the other way around too!)

From Tom on Mon, Aug 02, 2010 at 18:37:03 from 137.65.56.16

Nice job on the time trial. Really tough on the treadmill to hang tough to the end.

From Nevels on Mon, Aug 02, 2010 at 21:55:37 from 98.67.165.219

HC: solid run, and good luck this year; it'll be great...

as far as the yasso 800's, i have done them in the pass, and whereas i don't necessarily think that they are the magical marathon prediction tool that some think they are, i do think that they are a good workout to try. given today (yesterday's) time trial, i'd think that 3:30's might be a tad bit ambitious to try for the 10x800, but admittedly, i never did the yasso's correctly (i always ran the recovery laps much much quicker than i was apparently supposed to). that being said, if you take the full recovery (one lap in the same time it took for the previous full 800), you could probably have a good workout on your hands. (i say go for it, and hold on for as many as you can!)

From Benn Griffin on Tue, Aug 03, 2010 at 07:55:40 from 69.205.53.179

I agree, John that it might be too ambitious. I think that I might try to do this workout just to see what if feels like and to try and have "fun" while I'm running. :D I would think I could hit sub 4:00s though for the workout because that would be 5 miles of 8:00/ pace. Only one way to find out!

Running MilesSwimming YardsBike Miles
6.150.000.00

4:45 PM - 90 degrees and head index of 95-97 at the start. Really humid to the point where I was sweating just walking from my car to the track. Didn't run the last two days because I started summer professional development for the 2010-2011 school year on Monday. It's been really hard transitioning back to working all day and waking up at 5:30. So exhausted!

Today I went to the Taconic High School Track. Emm got out at 5:30 today and had said she might need a ride, so I tried to tailor the workout to end around 5:30. She got a ride from her mom so I got home a bit after her. Then she went to a dinner party with high school friends :). She brought a homemade salad made from the first bunches of our own home grown lettuce! I like having a garden, even if it is tiny and in our front yard, haha!

Goal at the track was to do Yasso 800s. I haven't done them ever before, but I wanted to see where I stood endurance wise and I love a challenge, especially in the heat. Yasso says to start with 4 x 800s so I figured anything about that would be good. My goal pace was somewhere around 3:40-3:45 I had thought but I had no idea as I've never done them before.  I found it hard to live up to Yasso's directions though which state that you need to run 400m recovery at about the same pace as you ran the 800m before it. The only way I could accomplish this was literally walking the last 50m or so of the lap and easing into the next loop. If anyone has feedback about that I'd be interested! Overall I was happy with the workout.

 Repetition #:
 800m Time:
 Recovery Distance:
Recovery Time:
 Total Average of Yasso 800s.
 1 3:25 .28 3:09 
 2 3:27 .29 3:09 
 3 3:31 .27 2:56 
 4 3:20 .28 3:21 (H20 break)
 
 5 3:15 .50 4:20 3:23.6

 Did a 1.02 mile warm-up in 8:29 and then did an additional 1 mile warm-down after the last recovery in 8:42.

GOAL: to add 1-2 Yasso 800s to workout each week and hit 10 @ a solid pace within a month.

Total Time: 51:12 Total Distance: 6.15 miles Average Pace: 8:20

Brooks Addictions 8 - #3 Miles: 6.15
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From Kelli on Thu, Aug 05, 2010 at 18:47:18 from 71.219.102.155

I see now that you ALREADY knew what I was talking about. It is hard to go that slow, you have to really shuffle!! I think it is okay to walk if you have to, maybe just do it at the beginning of the recovery instead of the end! Better yet, take a drink break each time! I have done it where I do a 600 instead of a 400, I liked that better but was not as fast as I progressed with the Yassos.

I think you did great, all you can do is go as slow as you can on the recovery, sounds like ya did!

Yeah to the homegrown lettuce!

Running MilesSwimming YardsBike Miles
7.700.000.00

5:00 PM - Gusty winds and temperature in the low 70s. Went jogging on the bike trail from Lulu's on the Lake. I really struggled this week balancing the intensive and draining work schedule and exercise. Sometimes it's just not feasible to do quality training when you have other demands. My dad gave me a good piece of advice. He said:

"Work is a 1. Family is a 10. Everything else works itself out."

Yet as much as I try not to make work a 10, my perfectionist mindset kind of deems that it is. In addition, BArT is among the most demanding of public school teachers in the state and the bar has been set so high by our predecessors.

I wish I could summarize all the professional development I went through this week, but essentially is was 8am-4 or 5pm every night - a whirlwind that was psychologically demanding and just left me emotionally drained.

Wanted to go longer, but I much more wanted to see Emm when she got out of work as I haven't seen her all week. Ran most miles between 8:44 and 8:57 pace, with the last .7 run sub 8:00. Felt relaxed and good throughout, minus sweating. I am really starting to loathe sweating as it makes me uncomfortable.

Total Time: 1:06:10 Total Distance: 7.70 miles Average Pace: 8:36
 

Brooks Addictions 8 - #3 Miles: 7.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
5.250.000.00

6:00 PM - Still in the 80s outside. Jogged on the treadmill. Has been a busy weekend. Helped Emma's dad move into a new apartment in Dalton yesterday. It's really nice! He has a second floor loft. And we went back this morning and he had worked all night just like Emm would to put everything away and in its place. I see where she gets it from!

We went and ran errands to Target, TJMaxx, JC Penny's and then went to Pittsfield's Ethnic Fair which they have every year. Last year it was torrential rain and thunderstorms. But this year was gorgeous. We sought out the House of India tent and got our favorite food :) then went walking around North St. Hit up Price Rite and a new package store afterwards. I like trying a bunch of different ales and stouts :).

Jogged on the treadmill and watched some of 60 Minutes, but it made me want to vomit. Last year Medicaid spent $55 billion on patients during their last two months of life, more than the government spends on ALL of public education!! One example is that a woman who has been in a coma for a week has no less than 25 specialists, each of which bills Medicaid separately! Gag!

On a plus, jogged in a new pair of trainers, fresh from the box. Got a sick deal on Brooks Addictions (my favorite shoe of the last three years). I bought three pairs w/ shipping for $180. Three new pairs in the store would have been $315!!! Jokes on them!

Total Time: 45:23 Total Distance: 5.25 miles Average Pace: 8:39

Scavenger Can $ Total: Miles: 0.15Brooks Addictions 8 - #4 Miles: 5.25
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Running MilesSwimming YardsBike Miles
5.000.000.00

7:00 PM - I am really dreading the summer weather here in MA. To date since June 21st there have been 11 days where the temperature was higher than 90 degrees. Today was one of them, with a high of 91. Absolutely disgusting. Even when I run inside I have to change my shirt during a 45 minute run!!! What gives man? The humidity is so bad that I sweat just sitting here! And I haven't been able to do any long runs. And now school has started and I am beyond stressed as I have so many courses and meetings to plan for! I feel like a failure. I just hope I am able to finish the marathon!

Total Time: 43:40 Total Distance: 5 miles Average Pace:  8:44

Brooks Addictions 8 - #2 Miles: 5.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Running MilesSwimming YardsBike Miles
1.500.000.00

A nice quick walk in the evening before bed with Emm in a part of Pittsfield I haven't really seen before. A lot of fun! Then we played on the jungle gym haha!

Brooks Addictions 8 - #3 Miles: 1.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
3.500.000.00

5:00 PM - Jogged on the treadmill before Emm got home from work. Felt good. Just needed to relieve a bit of stress and relax a bit. Average pace was somewhere between 8:30 and 8:35.

Brooks Addictions 8 - #4 Miles: 3.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
8.100.000.00

9:00 AM - Drove up to North Adams, and wanted to run on Greylock. Knew that running to the top was ambitious given my training recently. I was shooting for 1/2 way up. Ran up 4 miles and hit the 4 mile mark in 47:02. Man miles 2-3.5 are brutal! Some areas are 12% grade. This is the area where last September a car's brakes were going out lol. Saw so many bikers and the road was clogged with NY drivers coming to drive up the mountain. It was probably a smart thing I turned around halfway up. Oh well. Live to fight another day. Flew on the way down. All 4 miles were well under 8 and were something like 7:27, 7:40, 7:42, 7:51. Finished the run in 1:18:20!

Total Time: 1:18:20 Total Distance: 8.1 miles Average Pace: 9:40

Brooks Addictions 8 - #4 Miles: 8.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
5.010.000.00

5:30 PM - Temperature was only 75, BUT humidity was uncomfortable to oppressive. Humidity index was 68 and 70 or greater puts it into the oppressive category. Went running on Dublin road with Emma. We did the part that takes you to Rte 20 first, and then stopped briefly at the car. I had to change my shirt after only 2.77 miles because I was sweating so much. Then I went the other way. I ended up going about .3-.4 miles farther than Emmy, but when I turned to run the last mile, I was pushing really hard to try and catch her and thanks to cars at the last intersection I was able to catch up to her :). Splits:

  • Mile 1: 9:28
  • Mile 2: 8:41
  • Mile 3: 8:47
  • Mile 4: 8:23
  • Mile 5: 7:41 
Total Time: 43:02 Total Distance: 5.01 Average Pace: 8:35

Scavenger Can $ Total: Miles: 0.45Brooks Addictions 8 - #3 Miles: 5.01
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
4.000.000.00

Went running with Emmy on Gulf Road and ran into Emms dad, Joe coming back from dinner. We went and tried to run on the trails that were made by the Crane Paper Comp. The trails were pretty good, except that they aren't exactly marked well. By far some of the nicest trails to run on, but after 15 minutes we decided to turn around to make sure we could find our way back out! Finished up with a cooldown up a hill and back on the road. Felt good. 4 miles in 34:44.

Brooks Addictions 8 - #2 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
3.000.000.00

Ran at the track before going into school on Saturday morning. The kids start on Monday! I am nervous. My first FIRST DAY on Monday as a standalone teacher! Nervous! Ran warmup, 2 x 800 in 3:06 and 3:02, cooldown. 3 miles in 24:00.

Brooks Addictions 8 - #4 Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Nevels on Tue, Aug 24, 2010 at 20:58:31 from 98.67.98.29

how's the classroom gig going, teach?

(solid run, too...)

From Benn Griffin on Wed, Aug 25, 2010 at 17:35:13 from 159.250.66.143

barely time to think, even less to breathe, and still less to run. Looking forward to a run on the weekend. Might have a gig helping w/ the xcountry team after school though in their first official year :) might even get a little $$ too!

From Brent on Fri, Aug 27, 2010 at 21:32:42 from 66.7.124.129

Master Benn, did the students throw tomatoes or give you apples? Coach Master Benn? Nice, have fun with the kids.

Stay Kool, B of BS Rools out

Running MilesSwimming YardsBike Miles
3.000.000.00

7:50 PM - Finally cooling off at almost 8 o'clock. Went running from the house, a quick 3 mile loop. We ran it in 23:59 (Emm and I). It has been a whirlwind week but I have survived my first week of official teaching. Emm had her bridal shower and bachelorette party on Friday/Saturday. She seemed pretty happy. Funny story she told me was that the doorbell rang and all the other girls were in on this part... and yelled "Stripper!" and a guy dressed as a cop came in and Emm said she almost lost it. He started dancing but then I guess revealed that he was actually the boyfriend of one of the girls there, Holly, whom Emm had never met. Sounded like a fun gag and I'm sure Emm nearly fainted.

Total Time: 23:59 Total Distance 3 miles. Average Pace: 8:00 

Brooks Addictions 8 - #2 Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
5.750.000.00

3:30 PM - BArT's first official xc team's first practice was today. I tagged along and I am hoping to act as an asst. coach for them. It was fun. We had 2 girls and 4 boys show up but there was a model UN meeting so many students went there instead. It was hot (supposed to be 88-91 for the next 4 days). We warmed up and did a few circuits on the field and then did a longer cooldown on the bike path. About 2.75 miles in 20:00.

7:30 PM - Went running with Emm before a show we watch came on. Did the 3 mile loop we did yesterday. Emm shaved a minute off and ran 23:00 flat. I finished with a nice kick up the hill to the house in 22:38. 

Brooks Addictions 8 - #3 Miles: 5.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
3.000.000.00

11:00 AM - Temp was pleasant today! In the 50s at the start of the run. Went running on the 3 mile loop with Emm. At about the 1.5 mile mark however I started feeling an itch (and not in a good way!). The itch gave way to a burning sensation and I took off running at under 7 minute pace for the remainder of the run. Left Emm in the dust, thought it was not my intention. She still ended up finishing with a 12 sec PR on the course in 22:48 despite walking some of the last hill of doom. I ran a 20:38!!! Fastest I've been in a year!

Total Time: 20:38 Total Distance: 3 miles Average Pace:  6:53

Brooks Addictions 8 - #3 Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: 35th Annual Greylock Road Race (8 Miles) 01:34:21, Place overall: 42, Place in age division: 1
Running MilesSwimming YardsBike Miles
17.000.000.00

10:00 AM - Woke up to frost on the plants and tent. Brrr! After coffee I headed off to North Adams to Greylock Road Race (8 miles). I ran it for the first time last year & also ran back down the mountain. I haven't run more than 8 miles at once in close to a month, let alone 8 miles uphill followed by another 8 down the mountain. Boy was I in for a ride!

WARM UP: (1 mile; 9:03) Got to the start about an hour before "go" time. It's a fairly low key event. I sat in the car a bit listening to NPR and then got out, stretched and walked up and registered. After pinning my bib number on my shorts I went and did a 1 mile warm up down the side road. Stretched and took a 15 minute walk before the race.

 

THE RACE: (8 miles, uphill) It was kind of fun to watch the rabbits for the first mile or so until they rounded the bend to start the trek up to the summit. It absolutely amazes me that people can average 7:00 miles uphill, especially up the tallest mountain in MA!

MILES 1 & 2: Relatively flatter and faster than most other miles on the course. Rolling hills. I think I averaged 9s. Settled into a nice pace behind a group on the road. I figured I had some sort of advantage since I am able to train on the mountain and know the course.

MILES 3 & 4: Woah momma! Average gradient here is probably near 9% with tons of switchbacks and hairpin turns. At one point I believe it kicks up to 11%. Even the bikers and cars were having trouble going up it! Power walked some of the steepest gradients. Holding steady.

MILES 5 & 6: Flattened out for these miles as you start to make your away around to the other side of the mountain. Lost ground to some of the speedsters that were also only going "up" the mountain and not "down". I erred on the side of caution knowing it would be rough enough going down.

MILES 7 & 8: One lady passed me at mile 7 and I let her go. Just wasn't in my deck of cards today to take her on. I ended up finishing strong though for the last .5 miles in 1:34:21, good for 42nd place. Last year I ran 12 minutes faster and got 38th place. Blah. That's what I get for not getting in quality runs during August's heat wave.

 

THE DESCENT: (8 miles; 1:28)

Felt good on the descent for the first couple miles. Had to stop a few times and walk. Enjoyed the smell of fall. It was crystal clear and I got to see some amazing scenery and take in the crisp, cool smells of the first taste of autumn in the northeast. At one point I got to see Hell's Angels I called them - 28 motorcycles in a motorcade sailing past me. A few cyclists. One was hitting 45-50mph on the descent and keeping pace with a truck with a kid in the back going "Holy S*** this dude's fast!!!" Ran to the car and as I ran out of water at mile 3 of the descent, opted just for light stretching over a cool down. Zipped to a gas station and refueled my car and my engine with Powerade.

Total Time: 3:11:34 Total Distance: 17 miles Average Pace: 11:16

Brooks Addictions 8 - #3 Miles: 17.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
3.000.000.00

Getting excited for cross country. I don't have an official title but I have responsibilities of an assistant coach. We had a potential list of 44 runners, though I will suspect it will be weeded out soon. Went running with the team after school. Laughed because everyone was turning their eyes away from Mr. Griffin's short shorts! Haha. Did about 3 miles with the team :)

Brooks Addictions 8 - #3 Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
2.500.000.00

3:30 PM - I got coverage for 30 mins of my class and I was able to ride with the runners on the bus to the first official cross country meet! There were 6 schools there in a 6 way duel meet. Never had that happen before when I ran. We got a map and I helped walk the kids around. It's a really nice course at Hoosac, but arguably tough with the girls course record a slow 20:40 and guys 16:55 for 5k. Saw one of my freshmen from last year that transferred to Drury. He was running and I was excited for him too. I told all the runners that it was more important to have fun and not get caught up in the hype than it was to try to be a sacrificial lamb and go sprinting out in first. Many of them have never run a full 5k at once before. We had 12 runners, 6 boys and 6 girls, though we are hoping to get more uniforms soon. Went into the woods for both races because I found a spot I could cheer at the 1 mile and 2.75 mile mark. Cheered for everyone and they really enjoyed it :D. Many of them gave us high fives or thumbs up or just said "Thanks". Can't wait for the next one! Note: legs were still trashed from the race on Monday. Going up and down stairs hurt!

Brooks Addictions 8 - #3 Miles: 2.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
2.750.000.00

3:30 PM - Went running with the team after school today. Fridays are optional days as there is not a late bus for students to go home on. We had 6 runners show, two boys and four girls. We went jogging up the main drag and over to Adams Cemetery. Never been here before, but it is on a hill and this bodes well for training. I can see us using it for a .75 mile interval loop or 8-10 x 200m hill repeats :D Muahaha. Still main focus for me this weekend is to create a training template for their logs and then to also get them up to running 3+ miles without stopping!

Brooks Addictions 8 - #3 Miles: 2.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Nevels on Sat, Sep 11, 2010 at 19:58:54 from 64.134.190.112

Keep 'em in line, Coach!

From Benn Griffin on Wed, Sep 15, 2010 at 05:09:53 from 96.240.196.227

I am trying! I am stretched really thin right now with everything on my plate. Am looking forward to October though :D.

Race: Curly's Trail Half-Marathon (14 Miles) 03:03:58, Place overall: 52, Place in age division: 4
Running MilesSwimming YardsBike Miles
16.500.000.00

6:00 AM - Yesterday was a crazy day. I got a call and found out my sister was flying in from Orlando with Rocco because his great aunt died and they needed to go to the funeral. I arranged to pick her up from the airport at 8pm and then go home for the night to see everyone before getting up at 6am today and driving back for the race to Massachusetts. Well I played one of the best surprises of all time. My mom was totally in the dark about it. She knew I was coming but I made excuses for why I was late. I had Su hide out on the back porch and then when no one was in the kitchen I had her come in and sit at the bar. I then called into the living room that I needed Mom's help because I have something at the bar for her. Well she eventually comes out and does a 1-2-3 triple take and then screamed and jumped up and down and I think she might have peed her pants a little. :D! heheheheh! Was so cool to see Jonn too back from first official week in college. Nice to have everyone under the same roof for a night.

Got back to Pittsfield, and changed and headed over to the race. Saw my friend Laura Clark who was also in the race. I didn't know what to expect with the course because they changed it from last year and we essentially were doing the course in reverse! Last year if you remember I ran the course and got lost and ended up running about 14 miles total. This year they first toted the course as a half marathon 13.11, then cited their errors and listed it as a 13.6. THEN in the published results it said "about 14 miles". I think it was fairly accurate but I think the race was closer to 15 miles, not 14.

WARM-UP: (1 mile; 9:02) After I got my bib number I did a slow warmup and stretched before the racer's meeting at 9:15. Beth Herder the race director is so funny. She said that if anyone got lost this year it was "their own damn fault!" haha. Note: I did NOT get lost this year despite running the last 11 miles by myself :).

THE RACE

MILES 1-4ish: (33:30) There was a 5k being run simultaneously this year and a few went out fast. I hung in the back near dead last. I knew I would be sore from Monday as it hadn't been a week yet since my last race. It is just about having fun and getting back in shape right now. I ran pretty close to Laura actually. Generally I finish well ahead of her as she is in the 60+ division. Hit the "5k" in 33 something. Everyone agreed the "5k" was long and closer to 3.6-4 miles

MILES 4-6: "THE ASCENT" Went up the steep switchbacks to the top of the mountain by Berry Pond. Had to walk part of mile 4. Tripped and fell once in mile 5 and jammed my middle finger on my right hand. Still hurts. Ouch! Mile 6 had an aid station at the top of the mountain. Very windy however. Temp today was only 58 and gusts up to 20mph overcast. Yuck!

MILES 6-11: "LOLLIPOP LANE" This section of the race was in the shape of a lollipop. You went out from mile 6, and did a nice 2 mile descent, then turned abruptly and faced one of the hardest climbs I have ever done. Even harder than the Greylock half marathon. Mile 9 took me 27:00 to complete! It was insane! Also had a hydration problem. Drained my waterbottle during mile 9 and still had 2 more to go to the next aid station. Also needed to tape my fingers. Got to the aid station and refueled knowing that the last "2" miles were downhill to the finish down Lulu Brook Trail.

MILES 11-14+: "THE DESCENT" Struggled to maintain form and fight fatigue in the latter stages of the race. Around the 13.11 mark there was a multicolored banner across the trail so I figured another couple minutes of running and I'd be there. Well that turned into nearly 10 more minutes of running singletrack along the brook before I popped out and made my way to the finish. Kind of funny and sad because it had taken me so long to finish one loop that some of the spectators thought I was finishing the "second loop". LOL imagine me a winner of a race, let alone winner of a trail marathon. Oh to be able to run with the champions one day.

Total Time: 3:03:58 Total Distance: 14+ miles Average Pace: 13:08

A plus - as is the case with almost every trail race I run, I was able to put significant time gaps between me and the next runner, over 6.5 minutes in this case. Generally no one finishes close to me. Next year I would like to be closer to 2.5 hours. Have to make an effort to get in better shape though.

Brooks Addictions 8 - #3 Miles: 16.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
2.500.000.00

Ran after school with the cross country team. Hung in the back with a few stragglers and concentrated on getting them motivated and moving :). Really impressed by the tenacity of the team in its first season. Went up to the cemetery in Adams and did a couple long repeats. Still need to work on pacing with the gentlemen that are "gazelles" and front runners. Really impressed with one of my sixth graders that runs with the 11th graders and hangs tough the whole time! Total was about 2.5 miles

Brooks Addictions 8 - #3 Miles: 2.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
2.500.000.00

Ran after school again with the team. Some are nervous for the race tomorrow. Good news is that we have 8 new uniforms on the way so we will have 20 total. We have about 27-28 runners right now so I think this will be good. Had the kids run to the field, do 3 laps of a .25-.3 mile loop, first loop slow and comfortable, second slightly faster and breathing harder, third uncomfortable and more like race pace. It was a starting point. I know it will get better from here. Tomorrow is our next meet and I can't wait to see students beat their times from last week! (2.5 miles total)

Brooks Addictions 8 - #3 Miles: 2.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rossy on Tue, Sep 21, 2010 at 21:58:06 from 67.59.92.51

Benn, best of luck to your Cross Country team in their meet tomorrow!

From Nevels on Wed, Sep 22, 2010 at 09:10:26 from 155.74.2.253

atta boy, coach.

that's a pretty good-sized team you've got...

Running MilesSwimming YardsBike Miles
5.000.000.00

First sick day I've had to take at BArT. Fought through it last week but just didn't feel well! Called in and sulked about but then jumped on the treadmill in the evening. Ran 2 miles in 17:02 and then went outside and ran 3 miles with Emm in 21:08. Felt good for the most part.

Brooks Addictions 8 - #4 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
2.500.000.00

Ran with the xc team after school today. Race #3 tomorrow afternoon. The kids are having a blast and are really excited :D. I am happy for them. I wish I had more time to write about everything going on with school but I am stretched pretty thin with history, senior seminar, junior advisor, and now xc. Oh yeah and that little thing called getting married in less than a month!! Aaagh!

Brooks Addictions 8 - #4 Miles: 2.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
4.100.000.00

5:00 PM - Can you spell yuck?! What a weird week. Tuesday I had frost on my windshield. Today it was 88 degrees and humid! WTF Mate! Went on the treadmill and watched The Office. Started around 8:30 pace and then did 2 x .5 miles @ sub 7. Total 4.1 in 33:30

Brooks Addictions 8 - #4 Miles: 4.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
4.500.000.00

2:00 PM - Somewhat hot again in the upper 70s. Went jogging on the treadmill. 1.25 miles @ 7.0 mph and then every .25 miles increased by .1 mph to do the last 2 laps at 8.0 and 8.1 mph. Felt good. 4.5 miles in 33:00

Brooks Addictions 8 - #4 Miles: 4.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
3.000.000.00

Ran up and down Monument Mountain with Emma. A lot of people there. Good leaf peeping. Ran up in about 19 minutes. Felt good. Paused at the top and then proceeded down. 44 minutes total for the loop. Emm might have hurt her ankle a bit. Felt good running with her though. Things have been crazy at work and with the wedding. No time!

Brooks Addictions 8 - #2 Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
2.000.000.00

Two miles easy with the xc team. About 15:00. We weren't going to go outside because of the rain and storms, but it cleared up for the second half of the hour practice so we went outside after using the bikes/climbers, etc. Felt good for an easy jog!

Brooks Addictions 8 - #4 Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Greylock Federal 5k Fall Classic (3.11 Miles) 00:22:44, Place overall: 37, Place in age division: 6
Running MilesSwimming YardsBike Miles
6.200.000.00

Haven't had the best training recently. School has been absolutely insane with xc, seniors, juniors, and of course teaching 6th grade geography! Haven't run since last Monday so not sure how the race was going to go.

WARM-UP: (.75 miles @ 9:52 pace) Got to the race about an hour and a half early up in North Adams. Got my shirt and bib number and then went and parked about 3 blocks away at the Big Y supermarket. I needed to be able to make a "getaway" after the race, as there is a parade afterwards for several hours and they block off the south bound side of Route 8. Jogged up and down Main Street and a couple side streets. Came back and stretched near the church. Thought about my goals: A) Sub 23:00  B) Sub 24:00 C) Anything under 25:00.

THE RACE:  (3.11 miles in 22:44; @ 7:18 pace)

The race started without a hitch. I lined up in the third row and just prepared for the ride. The opening .5 was downhill on Main Street, followed by a left, up and over a bridge out of town, a long uphill and circle before turning around and coming back uphill. A tough course. We went out way too fast. I was in about 50th place at the 1/2 mile mark and I was running a 6:30 pace. Soon people started peeling off as they were tiring. I was still holding my own and though I was slowing down to my 7:20-7:30 pace, I was moving up places. Got up to as far as 32nd place and even with the first overall woman (who beat me by about :45 seconds). I just did not have enough in the tank at the end, which is understandable considering I have not done speed work OR much running for that matter in the last week. Stayed strong and listened to no less than six of my BArT kids cheering me on saying "Go Mr. Griffin!" or "Run faster shorty short shorts!" Crossed the finish line pleasantly tired, tied for 37th place overall.

COOL DOWN:  (2.3 miles) After finishing the race I did a short cooldown, stayed for the awards ceremony only to find out I did not place in my age division because I was in the 19-29 age group. They had a 13 and under, 14-18, and 20-29 :(. I think they should have split it into 20-24 as the top 3 places were scooped up by 28 and 29 year olds that were in a different league. This was fun and I can't wait to do it next year!

 

Not long now until the wedding!! 

Brooks Addictions 8 - #4 Miles: 6.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
3.000.000.00

3:40 PM - A little cool, but I was overdressed in a sweatshirt with the kids today. We did a warmup up and over the golf course to the field on the bike path. 5 x 1 laps increasing pace. The last 2 I did incredibly hard, really trying to push A.C. and K.L. who seemed to be struggling a bit but they are definitely capable of good times. Cooled down back to BArT. 3 miles total.

Brooks Addictions 8 - #4 Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
4.000.000.00

3:40 PM - Ran with the team, 30:00 total. Warmed up, stretched, 1 x loop of the Adams cemetery, followed by up and over the golf course, running with a few of the 7th graders towards the back of the pack. 5 x 1 lap increasing pace before a cool down. Felt good and really pushed it on a couple of the laps, despite still being a little sore from the race on Sunday. 4 miles total (7:30 pace)

Brooks Addictions 8 - #3 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
1.500.000.00

Ran a bit at the xc meet today. It was raining buckets and there were just puddles everywhere! I did the best I could to support the kids who were disheartened about the rain. Many of them ran faster than several weeks ago, but some did not run the times they had wanted. I tried to explain to them that you can't improve every single race, all the time. (1.5 miles of jogging from one part of the course to others cheering them on). So proud of my BArT runners!

 Not long now until the wedding! 10 DAYS!!! EeK! 

Brooks Addictions 8 - #3 Miles: 1.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: 1st Annual Hoosac Valley High School Alumni 5k Race (3.11 Miles) 00:24:54, Place overall: 1, Place in age division: 1
Running MilesSwimming YardsBike Miles
5.500.000.00

11:30 AM - Gorgeous fall weather in MA. Temp around 56 degrees and sunny and blue skies. I met at the HVHS, about three miles from BArT. Some of my runners were already there waiting for me. So nice to see them at a meet. This was at the same location as the xc meet on Wednesday. The course was still wet, but what a huge turn around from last time! Entry fee was only $5.00 and it looked as though BArT was representing. As it was, only 14 ended up starting and 13 finished the race. Very small, but fun!

WARMUP: (1 mile @ 9:28 pace) Ran from the finish, through the woods following the last mile of the race course. Noticed that a lot of the course was still muddy and wet. Was not the best footing. Got back and stretched and told the kids not to worry about the race. Goal was to run the whole race (which some ended up doing, others not so much) and have fun!

THE RACE: (3.11 miles in 24:54, 8:00 average) From the gun, a lone runner from HVHS took the lead and I followed him for the first .5 miles Ended up passing him as we went into the woods, not intentionally, but he seemed to start slowing and falling behind. I slipped a bit on the long uphill portion, but then relaxed and started to cruise on the downhill. Hit the first mile in 7:54, and then the second in 7:58. Right after that mile, I got lost. The course was well marked, except crucial markings had fallen down because of the wind. I had to stop for a good :25-:30 to wait for the second place guy to come up and tell me which way to go. I got back on track, though my last mile was 8:35. I was afraid that I had just blown my win for good, as the 2nd and 3rd place runners had been steadily moving up. However, from Mile 2-2.5 there was a long uphill, the same one from the first mile. I started to pull away and opened up a :10 gap on him, going into the last long downhill. I pulled ahead and fought through the tired legs as I rounded the last corner and opened up on a 200m flat line to the finish. I looked over my shoulder once, sure he was closing but I didn't see him! I ended up distancing myself from the 2nd place runner who ran a 25:19, :25 seconds behind me! 

This was the 3rd race I've ever one, the other two being a short 3 mile race at a winter HMRRC event, and the other the 1st Annual St. Rose Relay for Life 5k when I was in undergrad. This really was a pleasant surprise!

COOL DOWN: (1.4 miles @ 11:05 pace) I did a .5 mile cooldown backwards on the course to find some of my runners and Coach Lynn. Ended up seeing a few of them doing really well. A.U. was running really well in her second race! Came up on Coach Lynn and Elissa who was struggling a bit. I ran the last .4 miles of the race with them, talked to them and then decided to go back and find our last two runners who had had a rough day and were walking. One had borrowed a pair of running shoes that she had never run in before. I came around a bend and saw her carrying the shoes in her hands, walking. I should have known at the start of the race - I had looked over and they appeared 1. too narrow for her feet, 2. a size or two too small, and 3. not good running shoes for a trail run. Oh well, live and learn. Ran them in and sprinted with Tibby the last 200 m. I owe him BArT bucks because I challenged him to sprint the last bit with me and I lost.

All in all a lot of fun. I got a couple apples and a nice pumpkin out of winning. Next up is the Monroe-Dunbar 10.5 miler on 10/10/10 @ 10:00 AM tomorrow! Back to back races... awesome! 

Brooks Addictions 8 - #3 Miles: 5.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From Kelli on Sat, Oct 09, 2010 at 22:19:29 from 71.219.65.246

Having fun is what matters, and how about them apples and pumpkins?

From Rossy on Tue, Oct 12, 2010 at 16:55:38 from 151.151.16.9

Nice job Benn (i.e., it always feels good to win a race)! I hope the 10 miler on Sunday went well.

From nevels on Fri, Oct 15, 2010 at 12:49:05 from 155.74.2.253

GOOD LUCK TOMORROW!

CONGRATS!

From Kelli on Fri, Oct 15, 2010 at 18:47:51 from 71.219.65.246

YEAH----ditto!

From Rossy on Fri, Oct 15, 2010 at 19:18:04 from 151.151.16.9

An early congrats from me too! Best of luck!

Race: Monroe Dunbar Brook Trail Race (10.5 Miles) 02:02:50, Place overall: 68, Place in age division: 6
Running MilesSwimming YardsBike Miles
11.500.000.00

6:30 AM - Woke up to gorgeous weather. It was sunny and temperature in the mid 40s in Pittsfield. Had some breakfast and headed out to Monroe, MA by myself this year, as Emm had a lot of wedding things she wanted to get done. Got there without a problem about an hour before the gun. Got my bib number and warmed up in the woods a bit.

WARM-UP: 1 mile @ 9:50 Jogged through the woods on a side trail that had pavement that abruptly ended with a wall of trees. Then went down and followed the first .25 miles of the course. Course started coming back to me. Remembering the bottle neck effect from last year and how placement is key to running a successful race.

THE RACE:

MILES 1-5.6: The first mile and a half are somewhat harrowing. It is first a single track slanted trail along the brook that generally consists of moss and wet leave covered rocks. I pushed a bit harder than last year just to have a more enjoyable race and to be able to settle in to a pace I liked. I was not sure going in how great of a race I would run, however I was confident that I would have a blast. Yet, Emmy also gave me an ultimatum. As we are getting married this week, "NO FALLING, NO TWISTING ANKLES, NO BROKEN BONES" Got it?! Good! Haha! After mile 1, there is a beastly and humbling ascent up the side of a mountain to a fire road. It is single track and quad killing. I was definitely feeling the soreness from the race yesterday. Ut oh! Made it to the access road and picked up the pace. Felt more confident than last year. About 5 people passed me on the fire road but I looked down and was averaging 8:15-8:25 a mile and I felt like I was flying so I let them go. First aid station was at mile 3.6. I grabbed some water and pushed on with 2 gentlemen. We shared the load leading, and were plodding along, though as we got closer to the top of Spruce Peak (~2200'), I had to walk more. My legs were just dead. Crested the top and began some of the most harrowing, most fun, and most AWESOME running possible.

MILES 5.6-10.5: When it comes to trail running, though I enjoy ascending and going uphill because I can control the pace more easily, I think I am actually better at running downhill. I hit the crest of the mountain and literally jumped onto the trail to descend. I passed someone right away, but then it was single track with multiple foot drops, so it became more of a maintaining kind of tempo. I soon caught two more including a guy I had let pass me a mile before on the steepest part of the uphill. He yelled out, "Ha. Looking good! This is MY achilles heel! See you at the finish!" I was flying!  Next aid station came right before stream crossing #1. I stopped, grabbed two cookies and water, and pushed on. Water was only 1-2' deep and wasn't bad as it didn't go above the knees. From experience last year I knew to take it slowly coming out of the water as the feet can go numb and also slosh about in the shoes until the water comes out. Recovered quickly and pushed on. At about mile 9 right before the second stream crossing, my hamstrings felt like they were going to seize up so I scaled back the pace. I looked down and I had been averaging a 7:30 pace on the descent. Woah! Got to the second stream crossing and had 2 options. I could either go across the stream via a bridge, OR I could go the normal way and do the 75 foot stream crossing. STREAM CROSSING BABY! Hop, skipped, jumped across and had a blast doing it. Got out of the water and continued on, backtracking on the original mile of the course. Got passed by one person towards the end but that was okay. I pushed on to the finish and was surprised. I still managed to eclipse my time from last year by :02! Finished in 68th place in a time of 2:02:50, good for 6th place in my age group. Headed home to see Emmy. The views going back by the hairpin turns were amazing!

Brooks Addictions 8 - #3 Miles: 11.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 212.00
Running MilesSwimming YardsBike Miles
3.000.000.00

Happy Columbus Day! Ran at home 3 miles.

Brooks Addictions 8 - #4 Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
4.000.000.00

3:30 PM - Ran at school with the xc team. I got word that I am officially the Assistant Coach for XC Team now! I think I even get a sweatshirt! Woot! We warmed up and the orders I gave were to go to the field which is approximately .28 miles long. Orders were to do 4 laps steadily increasing pace from comfortable to race pace, then to take a 1 minute break and do 4 x hard laps at a 1:1 run:rest ratio. The lead group of boys was really flying, probably close to 5:30 or faster pace because I couldn't keep up with them. Now to translate this to race day? 4 miles for the day in about 30 minutes

Brooks Addictions 8 - #4 Miles: 4.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
1.500.000.00

Ran at the xc meet as I cheered on the kids at Berkshire Community College. It was nice to see them all and I think they all had a good time, minus C.T. who had a groin injury and collapsed about .25 miles into the race. We didn't win, but came closer to St. Joe's and a couple other teams. We just aren't the same caliber right now because of 1. our size of the school, and 2. not having adequate training time. We are forced to do our practices in just 1 hour including warm up and warm downs. I have confidence in the future it will get better though! Especially if we can get the administration to come around!

Brooks Addictions 8 - #4 Miles: 1.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
0.000.000.00

PRE-WEDDING CRAZYNESS!

Thankfully took today off from work so that I could help more with the wedding. Last night we were up until about 1:30 am doing last minute things, and up again this morning early at 6:30. A lot on the plate today. We went at 10am with all the guys to go pick up tuxes and get resized. Everyone showed up except my dad who was still working until 2pm today and was just going to "wing it" with the tux. The tux guy wasn't too happy but oh well! Emmy's dad, Joe and I went last night (Thursday) to go get tuxes so ours were all set. I drove with Jonn, Harry, Steve, Ryan, and Jonathan to Tux Express and we were in and out within an hour. I decided to treat my guys to a breakfast and we drove to Misty Moonlight Diner where we had some good eats to fuel up for all the stuff that needs doing the day before the wedding.

Went back to the house and it was downpouring all afternoon. We had to keep playing puzzle master with the cars rotating them in under the carport so we could load them up without getting things wet. It is insane how much goes into a wedding! Everyone was in really great spirits and it has been a great week because Scott, Rose, Jane and Liana have all been here since Monday.

Rehearsal Dinner scheduled for 6:30 pm tonight so we needed to get checked in at Sylvanus Lodge in Hillsdale before. We had been aiming for about 3:00pm to get out of Pittsfield, but 3 o'clock came and went and we were still there trying to do last minute packing. We finally got the cars packed and had started down the driveway and Essex Street. But as we came to a stop at the bottom of the hill, we realized that all the guys were behind us, but that Emmy's parents were not following us! We pulled over and were trying to call them for five or ten minutes but no answer. Contemplated driving back up the hill, but then they finally made it to the caravan. We had to stop in Lenox at Family Flowers to pick up flowers for the big day. I wasn't expecting so many boxes! I think we had no less than four boxes of flowers, including corsages, flowers for the head table, flowers for the aisle during the service, etc.

Checked in to Sylvanus Lodge around 5 o'clock. We did not have long to "hang around" though. Emm told me that we had a meeting with event planners at Copake Country Club at 5:30 or 5:45. I changed into a shirt and pants and then hopped into the new Rav 4. (We have decided to call her Cordelia). That was another blessing. We just got the title on Thursday finally ending a 6 week ordeal. Emm's mom Mary Rose took it to get inspected, registered, etc. so that we can take it on the honeymoon.

We got to Copake a bit late, but the event coordinators whom we have never met were quick to jump into official boss you around mode. We just took it in stride and I saw that Reverend Dana was there early, so I went and talked to her for 5 or 10 minutes. I wanted to see how she was doing and also to be a good host! Well one of the ladies, I forget her name, she came over and rather rudely asked, "So Benn do you want to be part of the wedding?" I took it as my cue to end conversation and I would follow up with her later at the rehearsal dinner.

Before we knew it it was getting near rehearsal time. Our siblings and parents started showing up. The bridesmaids all made it in, and the groomsmen were here too. Copake has always done a fabulous job catering to us, especially as Steve the head chef said that we were the first official "big" wedding at the venue.

REHEARSAL DINNER

True to form it was raining, rather heavily when the rehearsal was supposed to start. In the four or five times I've been to Copake it has been raining or snowing every time. Haha! Dana took me aside with Emmy and basically said that due to the weather we should consider just "bagging" the rehearsal and "wing it" tomorrow. Looking outside I did not see how we would be able to make it out to the course and run through a meaningful rehearsal so we agreed.

Dinner was great. It was so much fun to sit with everyone and the food was great! We were at Copake until about 9 or so, after which Emmy and I drove with Rev. Dana to the Inn at Green River where she was staying. We had to check in with Deborah, the owner (and yes, it is Deborah, not Deb or Debbie because she corrected Emm's mom!). She seemed a bit weird, but then again I guess most B&Bs are weird. Just not my cup of tea. She made it a point to show us around the room and stuff and where we were staying tomorrow night as we would probably get in after she was already asleep.

After saying good night to Dana, we headed back to Sylvanus and I said good night to Emmy. I went and hung out with the boys until about 3 in the morning (maybe not the best thing to do the night before a wedding), but I hadn't seen my brothers, or Jonathan, Steve, Ryan in a long time! My cousin Andrew came up too from Tennessee for the wedding, and I was able to spend some quality time touching base with him too.

We finally headed off to bed around 2:50 or 3:00. I had to be up at 6:30 to start wedding prep stuff. And believe it or not, I was not nervous! Emm surprised me with a card and a gift of Swiss Army Victorinox cologne and Harry surprised me with Season 3 of McGuyver on DVD!! Two of the best gifts ever!

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Comments
From nevels on Wed, Oct 20, 2010 at 09:39:29 from 155.74.2.253

awesome.

Race: Benn & Emma Get MARRIED! 01:00:00
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Saturday, October 16th, 2010 –

I woke up early around 6:30am – early in that I had only gone to bed about three and a half hours earlier. Despite this I was wide awake, beaming at the thought that today was our wedding day. I got up and grabbed coffee from the main desk in Silvanus. A couple others were already up including my cousin Kara and Rose. We boys needed to be gone and to the lodge around 830am to help set up at Copake.

We made sure that all the boys were up by about 8:20ish at the latest. My brothers Jonn and Harry were there, as was my cousin Andrew who made the trip from Tennessee. Jonathan and Steve, my two other groomsmen were there, as was Ryan who offered to help. We got to the lodge and quickly set up the rest of the equipment for the sound system. My mom and others (Scott, Rose, Jane) were arriving around 9:00 or 9:30, so we wanted to get what we could done before hand. The sound system was great! Afterwards we helped carry out tables that were not needed for the reception. We had decided that 10:30 was our cut off time after which we needed to go back to Silvanus to get changed into tuxes.

Copake got two new event coordinators seemingly overnight, and we couldn’t find Mary McGuire, our original coordinator anywhere! These two ladies seemed to basically run the show and they told me that the guys had to be at Copake no later than 12:00. We did not want to miss any deadlines, so we left my mom et. al to continue working setting things up.

As we headed back to Silvanus to get into tuxes, the weather still seemed a bit ominous. It had rained most of the night, and while not raining particularly hard, it was still cloudy and blustery. Temperature at Copake was only projected to be 53 degrees today with the weather clearing up in the afternoon. As I drove the RAV4 back to Hillsdale, I realized that I was not all that nervous – yet. I think that since we had basically been go go go since the start of yesterday it hadn’t really had a chance to sink in yet. Even now, after the ceremony, Emm and I are still flabbergasted that we are actually Mr. & Mrs. Griffin now!

* * *

The time had finally arrived for TUXES! We got back to Silvanus at 11:00 after following the GARMIN GPS and taking a really long back way. I was actually getting a bit frazzled thinking about the time crunch and getting all 7 guys in tuxes in time and back to Silvanus. But we made it. We all split up into different rooms and started showering/shaving and getting ready. I chose to go to Room #5 and got ready with my youngest brother Harry and my dad. As I was getting ready Jonn came in to say he was on the phone with Ellen, his girlfriend from Norway! I talked to her and she wished us good luck. So nice to hear from her. I wish she could have made it!

We were all dressed and after some goodbyes and updates on where the girls were (They had gone to get their hair done early in the morning and would be arriving to Copake after us.) Jonn, Harry, Steve, Jonathan, Ryan, and I all headed off to the ceremony. My dad and Joe also had tuxes but they’d be coming a bit later. My mom had stayed to finish last minute preparations and still had not got back to her room to change.

The drive over to Copake Country Club was surprisingly quiet. Jonathan told me how he was really happy for me and glad to be a part of today. I told him thanks and that maybe the nerves were finally hitting me a bit. I think though that knowing since I met Emmy that I wanted to marry her one day, having the two year engagement, and just feeling that this was the right choice made it that much easier. I was never really nervous to the point of nausea and actually I think I get more nervous going to the dentist or doctor’s then on my wedding day!

The Ceremony

As promised we got to the country club exactly at 12:00. I thought that we were supposed to go to the clubhouse and then coordinate from there. We were told the groomsmen would be ferrying up guests the .3-.4 miles from the clubhouse to the 7th green via golf karts. However, when we pulled in, they told us to keep driving to the second entrance. I assumed they were having us park down below or something, but instead they were having us drive right up to the green! Turns out we were not alone. I think because of the blustery cold wind and rain that they wanted us up there as easily as possible. So we pulled up with everyone else. The coordinators were nowhere to be found, but we climbed out and waited near the tent. One of the ladies soon showed up and told us we were supposed to be down below, because at the very least the groomsmen were supposed to drive their respective bridesmaid up to the green. I stood by myself for a while, greeting all of our friends and relatives as they arrived – a kind of receiving line, only before the actual ceremony.

I was there before the musicians and even Rev. Dana. It was pretty cold, but I was just excited to see everyone that I don’t normally see. In all we had somewhere around 100 guests, significantly more than our original 70, but still the perfect amount. As I stood there, I remarked at how important it is to celebrate with the ones you love and the ones that love you.

Guests filtered in. The tent we rented was a nice addition, but was getting blown around by the wind, despite its dozen or so wooden support beams. I continued to stand outside, and workers from the country club ferried up blankets to distribute to our guests.

Reverend Dana got there and promptly took a blanket herself. I was fortunate to be wearing pants and about four shirts/coats with my tuxedo. Dana said that we would should try to keep it “short and sweet”. Much like the rehearsal, she said in the essence of time and for the benefit of all those present, we should err on the side of caution and brevity. She had two pages of readings she was planning on doing but if okay with us then she would like to cut that out and keep it short. I said that that would be a really great idea.

My parents arrived about five minutes before the start of the ceremony. They came and stood next to me at the front of the tent, and my mom helped fix my boutonniere, made with a peacock feather and some bright green berries (Emmy made it!). Right about 1:00 I could see the parade of golf karts coming down from the clubhouse. Jonny & Missy, Harry & Kara, Steve & Lindsay, and Jonathan & Liana. I was still anxiously looking for Emmy, and somehow she made an appearance once the golf karts had been parked. She lined up behind the groomsmen and bridesmaids, and though I couldn’t see much, from what I could see, she was breathtakingly beautiful – as she always is - ; her dress was an ivory with a bunch of sequency pearl colored additions going down the front and side. She had a small train on the dress and it was just amazing. Her hair was gorgeous and I think it was here that I started to get a little nervous.

As the bridesmaids came down and lined up and the groomsmen it was here that I ignored everyone in front of me and just tried to lock eyes with Emmy. She was being escorted down the aisle by both Mary Rose and Joe. The flower girls, Jane and Annika had already made quite the appearance. Annika was taking one petal at a time and throwing it, while Jane did not want to throw her petals on the ground. Turns out Jane caught on and proceeded to throw petals all throughout the ceremony as evidenced in the photos with a skewed proportion of petals on her side of the aisle.

Reverend Dana has been my favorite minister since I can remember. She is a short lady, not more than five feet tall, and she has an excellent singing voice and a gift for orating, as any minister should. I believe above all, it is her ability to make the most of any situation, and improvise when need be that allows her to be such a personable figure. She made several jokes about the weather, and did make mention how it would be a memorable ceremony. I kind of chuckled because just like times past, it had to be raining or snowing when I was at Copake.

Emmy and I stood at the front. She tried to hold my hand, but I was afraid that holding hands would actually block the view of Dana from the crowd as she is so petite. I was also a bit nervous, though I kept my calm and collectedness.  

We wrote our own vows several days before the wedding, with editing and input from Kara, Emmy’s sisters, and our sister in law Rose. I have been carrying mine in my wallet since the ceremony and I like looking at it at least once a day. My vows are:

“Emma, today I take you as my wife. I love your quirky sense of humor and since I have always been attracted to people who are smarter than me, I know we will be perfect together. No matter what life may bring, I promise to be open with you and to encourage you. I promise to stand…or run…or bike by your side through good times and through bad times, to give my best to you, and to grow with you. I will treasure you and care for your completely and will love you always.”

When it came time for the rings, Jonn had been holding them and produced them on a little pillow my mom had made. He remarked how he didn’t know how to get them off the pillow though! We figured it out and he untied them. Dana blessed the rings and then it was my turn to put Emmy’s on. But when I tried, I couldn’t get it over her second knuckle. I tried for a good 10-15 seconds, was sure I had turned a bright, bright red, and Dana noticed my falter and said, “You can just hold her hand if you can’t get the ring on”. I finally squeezed it over her knuckle though and gave a sigh of relief. Everyone clapped. Haha! Emm got my ring on without trouble, after which we held hands while Dana remarked and blessed our marriage. All I could think of was WHEN DO I GET TO KISS HER?! After what seemed like an eternity, we finally were given permission to kiss. I leaned in and never felt more at peace, more at home, or more loved than in that single moment. In a few seconds I could feel all of our love over the years, all of the joys and celebrations wash over me. I truly felt on top of the world as if nothing could bring me down. We walked down the aisle and shared a moment outside the tent. Before we knew it there were a few snapshots and everyone made a hasty exit to their cars to drive back down to the country club to get out of the cold. Su drove us down in the SUV, and we picked up my dad, who was walking down the side of the road about halfway to the clubhouse. He hopped into the car with us and that made me really happy. My parents are among my greatest supporters, and I would do anything for them.

Photos

Kate Drew Miller was there since about 11:00. She was with the girls, snapping photos as they were getting dressed and ready to go. After the ceremony we only had an hour for photographs, but Emm and I both knew that any time with Kate Drew Miller is bound to be a fun and memorable time. Right after we got down to the clubhouse, Lindsay presented me with a Copake Wedding Dash running bib she had custom made for me with the number “101610” on it. Though it doesn’t sound like much, I have kept every bib number from every race that I have run that gave them out. This will be one of my most cherished bibs of all time. Emmy pinned it on my back for me and we headed out to take photos.

The majority of our photos were taken down by the lake. There was a lifeguard station, rock walls, a couple huge rope swings, and just a lot of nice options for pictures. I normally do not like photos, but I couldn’t stop smiling! The high I felt from putting that ring on my finger was greater than any running high I have ever had.

The ladies from Copake were not to be ignored. The dark haired woman kept telling us to go, go, go. Time was of the essence and it was of greatest importance to “keep on schedule”! I found it a bit rude, but I just went with the flow. The important thing was spending time with the ones I love.

Kate had us do a few group shots, family shots, and then we got to have a bit of fun. We had a couple jumping shots and running ones. I can’t wait to see how all of the photographs come out! I heard it might take about a month, but I am hopeful that it doesn’t take that long.

The Reception

We were lucky to have Lindsay’s roommate Jenne Robertson as our announcer for the evening. Of equal if not greater importance was also Jonny’s agreeing to do the DJ services for the night free of charge. We would have been lost and without music were it not for his expertise.  We made our way in couple by couple. Missy walked in with both of my brothers. Then they announced us as Mr. & Mrs. Bennjamin Griffin! Aagh! We walked in while everyone clapped, and made our way to the dance floor for our first dance.

This would be where I got nervous. We were dancing to Kina Grannis’s acoustic version of “Stars Falling Down” (available on Youtube). Learning how to dance had been on my list and Emmy’s but with work schedules and wedding fiascos we had not had any time to practice the dance! I have never danced in my life and actually my first dance ever was with Emmy last year at Erin’s wedding. My goals were 1. To survive the dance, 2. To concentrate on Emmy, and 3. To not step on her dress! I think I accomplished two of the three.

My parents and many others said they thought our dance was sweet. I got lost in it because I just looked into Emmy’s eyes and lost track of everyone else around me. After our dance we went back to the head table in the first room and had a snack and got settled.

Dinner came quickly and it was yummy buffet style. Grilled asparagus and vegetables, mixed salad greens, oven roasted chicken breast, and garlic mashed potatoes. Everyone seemed to be having a great time, and it was nice to sit down and enjoy company. After dinner we started making our rounds checking in with tables and saying hi and thanking everyone for coming. There was a bit of dancing and then they announced it was time for the tossing of certain items.

Garter & Flowers, and Cake, oh my!

I had the pleasure of going first with the tossing of said items.  Everyone told me to go for it, and boy did I. Once “The Boys are Back in Town” by Springsteen came on, I got down on all fours and went for it with my teeth! Was able to remove it completely with my teeth only and was going to fling it but couldn’t because of the elastic. So I balled it up and through it over my shoulder. My youngest brother Harry caught it!

Next was Emmy’s bouquet toss. She through it and what do you know, my sister Su caught it. Talk about family representing. When people asked about their intentions and how generally garter/bouquet catchers are the next to get married I made a joke about how that would totally fit with Galway weddings!

We went inside and did more rounds and just had a great time for more than an hour. Music was playing, people were dancing, and then before we knew it it was time for cake. Another thing we had meant to practice but did not have a chance to. I think we did fine though. Emm led the way.

After cutting the cake I tried to tease Emmy a bit with it and I think karma came to make me aware that nice guys finish first, because sure enough about half my piece of cake either fell down Emm’s front of her dress or on the floor. Oops! She got me back though, smearing a bit on my nose.

Missy, our maid of honor, had made the cake for us and it was a delicious golden yellow cake with raspberry jam swirls in it and vanilla frosting. It was absolutely amazing! We asked her if she could make us a cake like this every year!

All good nights have to come to an end, eventually…

As the night wore on, we got our dance on a bit, highlighted by Jenne Rob and Jon Stanley having a dance off to MJ’s “Thriller”. Hilarious! The fire was going outside and we were able to make some s’mores. I looked up on the hill and saw that the tent had fallen down about an hour after the ceremony! Good thing we had the ceremony at 12 and not 1! Sure enough though, the sun came out, the winds died down, and it turned into a glorious evening. Before we knew it we were being asked to move into the far room as they set up for dinner service and then being asked to leave. Always a bittersweet moment when a celebration has to end. Many of our relatives had already left, but some friends and family were choosing to stay at the Silvanus Lodge for the night, as we had rented out the whole place anyways. Emm and I went back to the lodge to change out of our stuff and then we got a ride to where we were staying for the night, The Inn at Green River. Deborah was not there, but it was unlocked so we let ourselves in and up to our rooms. It is a nice place, but again bed and breakfasts are not my thing!

We were finally able to sleep in until about 8:00am on Sunday, and then went to breakfast at Misty Moonlight Diner back in Pittsfield with Emma’s family, Kara, and Missy. Missy and Kara signed our marriage license, which we had realized early in the morning that Dana had not asked to sign. Just one minor glitch! No worries. We mailed it to her and she is signing it and delivering it to Nassau where we got it from. The lady that wrote our license, Rita Labrum, is the same woman that issued my mom and dad their marriage license certificate back in 1984! Kind of cool!

Sunday afternoon, after packing a bit more, we headed out to East Stroudsburg, PA for our honeymoon! We were driving our new 2005 RAV 4 which had been inspected and passed on Friday, we were going for a week away from work, and most importantly we were going together as husband & wife. ( I still don’t know if it has sunken in with both of us! )

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Comments
From Brent on Fri, Oct 22, 2010 at 14:24:04 from 76.8.201.223

Master Benn and Emma, congradulations, a little Master Benn in the future, sounds like a great wedding day.

Stay Kool, B of BS Rools out

From nevels on Fri, Oct 22, 2010 at 23:36:24 from 98.67.100.252

Congrats, sounds like it was a great day.

Best race report I've read in a while... (may it be an ultra of life...)

From Kim on Mon, Oct 25, 2010 at 11:16:25 from 67.199.180.90

Best race report ever! You are so smart to write all of this down! Congratulations to both of you!

From Tom on Thu, Oct 28, 2010 at 11:21:45 from 137.65.56.16

Glad Kim gave me a heads up on this "race" report. I agree with her, best report ever! A huge congratulations to you and Emma and best of luck in the race of life.

From KP on Fri, Nov 05, 2010 at 18:15:45 from 65.208.22.26

i've been waiting patiently for pics for quite a while now...

Running MilesSwimming YardsBike Miles
11.500.0013.00

Honeymoon Footnotes:

Monday: Went to Bushkill Falls and did about 2.5 miles of hiking. Really nice place. They have 8 separate waterfalls. We especially liked the Main Falls and Bridal Veil and Bridesmaid falls. What a great start to the week. Saw a black bear back at the house.

Tuesday: Went with Emm to the McDade Trail and we had two options. Either run on the flat gravel path to the right of where we parked or go to the left on the wooded unmarked trail. Of course we picked the latter! Ran out about 11 minutes, then turned and came back with the intention of going and running a couple minutes on the gravel path. Well Poor Emm told me she lost our camera when we got back to the RAV. She checked and checked and couldn't find it. I said I'd run back out to where we had turned around, looking as I went, and then come back and meet her in the middle and walk back. If it fell out we'd find it. Well we did that and I ran the full trail again and she said she would walk out and back because 2 sets of eyes are better than one. I went back to the RAV and ripped it apart and couldn't find it. Went back and met her and told her it was okay. Well we get back to the car and decide we need to go to Walmart as our new camera's battery had died and we had left the charger back at home in Massachusetts. We get in and are about .25 miles down the road when she looks out the window and sees it down in the front of the dash below the wipers. I pull over she grabs it and instantly bursts out in tears. She is such a cutie! Love this girl!

Later in the day we went and played mini golf at the development. They have 2 x 18 hole courses. We played both until it was about dark! "Queen of the Deuces" Emm had like 8 or 9 hole - in - 2's! Insane!

Also saw a couple dead raccoons along Rte 206, a lot of deer, more deer. We also decided to name the RAV Cordelia. I think it fits! 

Wednesday:  biked on the Ironton Rail Trail in Whitehall Pennsylvania. Did two full loops. A really nice circle. Saw a couple guys out to kill a time trial. We ended up doing about 13 miles in 47 minutes. Felt really great. Got a nice picture of us inside a toy train at the start where we parked the car.

Afterwards we went to the largest General Store in the USA "Country Junction" off of Hwy Interchange. They had a crazy assortment of animals, chickens, goats, pig, llama, a cute little brown puppy, as well as furniture, stuffed taxidermied animals on the inside, and all kinds of baked goods. We bought some kick butt sugar free fudge and candy. Yum!

Afterwards we were looking for things to do and found the Asa Pakcer Mansion in Jim Thorpe, PA. Emm and I laughed because it was called Asa Packer. Walked around there and then drove home to rest up for the trip to Philadelphia tomorrow.

Thursday: Got up and left early for Philadelphia. Emm slept a lot on the way down, resting up for a day of fun. We hit the zoo for nearly 5 hours. We saw all types of things. There was a cute baby orangutan, flamingos, peacocks just running around everywhere and Emm's favorite: at the bird sanctuary there were two little birds about the size of midsize yearling chickens. They were building a nest together. One would go ahead, pick up a piece of straw/grass and throw it over his shoulder while the other one would come behind pick it up and do the same thing to get it closer to the nest. They would repeat this process until they got it back to the corner. Cute! We also saw the cutest 11 minute animated film about a little bird living in Philly that had to migrate during the winter to Central America. There were lights, sounds, WIND!! (YES WIND!) and other special effects. We echoed one of the four year olds that walked out saying "Man that was the coolest movie in the entire WORLD!"

After grabbing dinner at a cute Afghanistan restaurant, we went back to the zoo parking area, boarded a "ghost" bus and went to the Eastern State Penitentiary, the coolest and neatest haunted house. The jail sits on 2 square city blocks with 30 foot tall walls. It's insanely huge. Al Capone stayed here for a year or two back in the day. Well we got there at 730 and found out it was so popular the next available tour was not until 10! So Emm and I decided we were here so we might as well wait. We went across the street to a neat cafe called "Mugshots" with a little jailbird on the front of the logo. We got tea and a cookie and waited. The haunted house was pretty nice, though a group of about 9 football macho heads in front of us ruined it. We ended up listening to a couple of the guys who were with us that said to wait and then go without flashlights and see how far we could get. Got back to the house about 130am, a 2 hour ride back.

Friday: Freezing cold. We went to Dingman's Falls off of Rte 206. Really nice waterfall. Neat because there is like a 1/2 mile long planked walkway to and from the falls. Afterwards we drove to New Jersey and went to see a state forest in New Jersey. We hung out at the lakefront. We were the only ones really there. We went to get food at a firehouse restaurant. Really good turkey spinach wrap. Yum! Hung out back at the house. Went to the Gem and Keystone and got some really good pumpkin ravioli, caesar salad, grilled brook trout, and grilled tofu and veggies. YuM! They had good porters and beer here too!

Saturday: Last day in PA. Went running with Emm. We ran at another part of McDade Trail. We picked a super hilly part! Oii! Ran about 3.5 miles. Saw what we thought was a hunter but turned out to be a lady and her dog, both with orange vests. They warn people to get hunting vests because there is hunting permitted in the Delaware Water Gap. Went to Bamboo House for our last full day here in PA. Yummy!

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Honeymoon outings, runs, hikes, bikes, and walks to be posted here as soon as real life gives me enough time to compile it.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
4.260.000.00

8:00 PM - A rough first day back from the honeymoon. It was go go go. I had to get caught up on over 200 work emails and then spent from 3:30 to 7:00 compiling grades and writing individual progress reports for everyone. I knew it was going to be a rough day when I realized on the way to work I had brought my xc clothes, but not my shoes. Doh! Highlight of the day, but not really. Got called fat by a fellow teacher - in a nice way (if there is such a thing). She was like: "So Mr. Griffin we need to have a talk. It has come to my attention that you seem to have gained weight since you started here last year." I explained to her that yes I have and though I am impressed by the fact that she exercises each and every day, I have too many duties at school and home to have that happen. In addition the stress from work has correlated to an increase in Guinness consumption. I expertly explained that I am working on losing the weight. I am making a new effort to exercise more each week. I have been caffeine free for nearly 4 weeks, and I will try going back on the meatless diet. Really grinded my gears. I don't like being called fat as I have battled weight gains since 3rd grade. Though I am starting to get kind of depressed. Had to register as a Clydesdale for the Stockadeathon this year. Weight today after the run: 211.8 lbs (sad face)

Started at 8:34 pace, and sped up to 8:00 pace the second mile, then 7:30, then 7:00  and 6:30 respectively for the last several laps.

Total Time: 34:05 Total Distance: 4.26 miles Average Pace:  8:00

Brooks Addictions 8 - #2 Miles: 4.26
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
5.000.000.00

8:00 PM - After school I went to Waconah High School down in Pittsfield to help my xc team. Made it with about 15 mins to spare. Was really proud of everyone. It's a 2.5 mile course, and temps were warm today at nearly 72 degrees. We were scoring against Mt. Everett and Drury. Sore feelings towards Drury. We love one of the runners, Unique as he was our student last year; however one of our runners approached a judge last time we scored against them because one of the Drury runners cut a corner and should have been dq'ed. However as we could not name the runner, they said there was nothing they could have done, and we lost. This time Drury copped out. Their star runner claimed he couldn't race twice in one weak (lame!) and hence they couldn't score as they only had 4 runners. Mt. Everett only started 3 so they couldn't score either. BArT won by default for the boys. The girls won both of theirs too. PRs all around and a lot of minutes shed from just last week. I hope energy is restored. We have been getting mixed messages from many faculty members.

 Tonight a local pizza shop, Arizona Pizza, Inc. was having a fundraiser for our xc team which was great. 20% of ticket sales tonight as long as you mentioned BArT go directly to our xc team. I ordered pizza and such and did my part. Saw a lot of BArT people there too.

Ran on the treadmill when I finally got home. Legs a bit sore. Ran 4 miles in 33:33 (8:23 average) + 1 mile at the race today. 

Brooks Addictions 8 - #2 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 212.00
Running MilesSwimming YardsBike Miles
2.250.000.00

8:30 AM - Easy 20 minute run on the treadmill before going to cheer on my team at BCC for individuals. Did 2.26 miles, good for 8:51 average pace. 

Note on the individuals invitational. BArT rocked. Almost all PR'ed and all but one of our 13 runners ran under 30 minutes. One girl even took 7 minutes off her PR from 2 weeks ago! Amazing considering we only have a 1 hour practice 3 times a week.  

Brooks Addictions 8 - #2 Miles: 2.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From LBC on Mon, Nov 01, 2010 at 20:36:02 from 24.60.118.40

Good job coach Benn!!

Race: Hairy Gorilla Half Marathon (13.11 Miles) 02:16:19, Place overall: 169
Running MilesSwimming YardsBike Miles
14.000.000.00

9:30 AM - Got up early, got dressed and a cup of coffee and then headed out to the race. Didn't get there until 5 after 9 and had to jog to the registration tent. Held in the scenic Thacher Park, New York, ARE makes you park in the parking lots and walk/jog up to the starting line. I like this though and it makes for easy get away after the race. Jogged to the start and got my bib number #581. Missed out by a week or so on the giveaway of a florescent orange hat. Darn! That'll teach me to register early next year.

My buddy from college xc Chris Chromczack was there dressed as his normal zombie self. This race is among my favorite of all time. It's put on by one of the best running clubs out there and everyone wears costumes and shows up ready to have a great time. Chris has an important job before the start of the race. He moseys around from port-a-john to snack table to bathrooms and sneaks up on people with a chainsaw w/out blade. It's funny to hear first timers scream a bit. Haha. He got me when I first came up and I turned around and said hey. The only time he really scared me was at mile 12 when he jumped out of a bush at me haha. He is one wild and crazy guy!

RACE TIME!


Race started promptly at 9:30 am. The ARE also puts on the Squirrely Six Miler in conjunction with the Hairy Gorilla Half and it has been my strategy in the past to run and just follow the pace of some of the 6 milers. 

 MILES 1-2: Bottleneck affect. It is a .1 mile run into the woods and then it's essentially single track. Too many people slow down when they see mud. Newbies! hmpf! Went through the one mile in about 11 minutes and then the two mile mark about 22 minutes.

MILES 3-5: Got into a rhythm. Miles 3 and 4 had big hills and I just plugged away. I forgot to mention that I haven't run more than 4-5 miles at a time since the Monroe Race. I was running this race as part of the Saratoga Stryders, one of the running clubs I am a member of. Flattened out going into the last mile.

MILE 6: Hit the 6 mile mark in 58:50 (5k had been 31:30). So I sped up the last mile and was on track to have a strong race. Headed out onto the second loop, thankful to be shed of the 6 milers and happy that it wasn't merely a repeat loop but a different one :).

 MILES 7-8: A couple really muddy sections. No aid stations with anything but water. I was beginning to think this was a bad idea. I remembered about mile 8 I had failed to eat breakfast! Doh! Running on empty, but I just kept plugging away.

MILES 9-11: Funny sight was a woman dressed as a ladybug that got her picture taken running away through the fields during the race. Sad thing, she beat me haha! That'll teach me to stay in shape! Around mile 11 you come to a 180 degree turn. A guy in a banana costume was standing there to make sure we turned. Six feet after the turn is a 100 foot drop off!

MILES 12 & 13: The last two miles were tough. Had to walk for about 5 minutes total, about 1 minute every 5 minutes of running. Blah. No real hills here which is generally when I walk, but I had to step to the side and let a couple dozen people pass. Just not my day. All in all a good show. Got beat by my former English teacher's husband though. He generally doesn't beat me.

FINAL TIME: 2:16:19, 169th place of 281 total finishers for the half.  Most people I got passed by in the end had gone through the last check about 5 minutes after me which shows how the walking did me in. Oh well. What a blast! Fueled up with bananas, got my hairy gorilla medal (plush toy), and headed home.

Total Mileage for the Day: 14 miles 

 

Brooks Addictions 8 - #2 Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From saamijeff on Tue, Nov 02, 2010 at 01:56:39 from 209.193.40.212

Way to go my friend! Running is an amazing gift. I have no knee left but can still run many, many miles. Let us be thankful for the ability to move and celebrate whatever we achive.

From Benn Griffin on Tue, Nov 02, 2010 at 13:31:44 from 159.250.65.253

WHERE HAVE YOU BEEN MAN?! I was worried about you! So glad to hear from you :) I agree! I am thankful for every foot that I can put in front of the other!

From april27 on Tue, Nov 02, 2010 at 19:17:50 from 99.188.251.180

I love that the medal is an animal! so cool!

Running MilesSwimming YardsBike Miles
5.250.000.00

5:30 PM - Ran with Emmy while she was on the elliptical. Left knee a little sore as is the right calf, but overall not bad considering being out of shape and overweight! Felt fine during the run. Determined to do quality run. Ran 5 miles in 43:17, good for 8:39 a mile average pace. Sped up from 8:55 pace to 8:35. All at 2% incline. Trying to get back in shape. Changing my diet too. Trying to eliminate processed foods, ice cream, chips, bagels, and other unnecessaries.  

Brooks Addictions 8 - #3 Miles: 5.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
4.200.000.00

4:30 PM - Sarah had to go home today so I was in charge of my first official practice today. I only had 3 students show up. Somehow they all thought that the last meet was the last meet for everyone, when in fact we have cross country continuing for another 2 weeks!

We warmed up down to the field and I had them do stretching and then 5 x 1 lap "hard" effort. Fastest lap for guys was 1:28, fastest for girls 1:44. Did a 6th cool down lap together, and then cooled down back to the school.

When I got home I hopped on the treadmill and did 2 miles in 16:20, good for 8:10/mile average pace.  

Can't wait for a date tonight with Emmy watching "The Office" on TBS! 

Brooks Addictions 8 - #3 Miles: 4.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
3.260.000.00

5:30 PM - Work week's over! (for me anyways). Emm still has to work Saturdays. Urgh. We met and had a workout date. I ran most of my run around 8:35 pace, with 3 x .25 thrown in at 6:40 pace for good measure. Felt good. Did 100 crunches afterwards. Emm finished up on the elliptical. We are thinking (or maybe I should say I am thinking) about getting a second treadmill because 1. I think I am too big for Emm's treadmill and 2. it would be nice to have a running date during the winter which is not possible outside since we get out so late from work.

Total Time: 27:00 Total Distance: 3.26 Average Pace:  8:17

Brooks Addictions 8 - #3 Miles: 3.26
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Stockade-athon 15k (9.3 Miles) 01:15:42, Place overall: 493, Place in age division: 8
Running MilesSwimming YardsBike Miles
10.750.000.00

9:00 AM - Today I ran with the CLYDESDALES! I had always joked with Jonny about Clydesdales and how one day we'd have to run with them, but I never really thought it would come true. I got to Schenectady's Central Park, and weighed in. A hefty, hefty, hefty 220 pounds! Gag!

Went for a warm up because I was cold and somewhat annoyed by all the Saratoga runners camping out around my car. Their coach just happened to park next to my car of all the free spaces. Jogged down to the soccer field, checked out a trail, turned around and came back. about 12 minutes of warm up 

THE RACE (9.3 MILES)

MILES 1-2: Lined up with the 8:00 milers. I didn't know how hard to go out or what pace to shoot for. Last year I ran 8:00 pace for the entire race, but that was with a LOT more miles under my belt. I always like people watching at races. Some really bizarre pre race rituals. Hit the first mile in 8:00 flat. YES! Second mile is primarily down hill and we opened it up a bit. There was a cute quartet of kazoos cheering us on. Hit the 2 mile mark around 15:40 (7:40 2nd mile, a bit fast).

 MILES 3-4: Mile 3 had a slight hill followed by a downhill. Started to get passed by a couple, but then caught my breath, and accelerated with them. Hit the 5k right around 24:00. Mile 4 brought us down to the low point of the race through the stockade. 

MILES 5-6: These are the "make" or "break" miles. Mile 5 is all uphill, up State Street. A significant and humbling beast. My goal was just to not stop or walk at all during the race. I plodded on and kept my head down.  A couple people passed me but I let them go. Got to the top and headed toward Vale Cemetery. Right at the 6 mile mark a guy in orange came up alongside us, running effortlessly. His gait and stride were noteworthy. It was Bill Rodgers! Nice to know that I can hold my own for 6 miles against a 60-something former elite runner. Also had Wade Stockman come up on me and pass me as we hit the 10k mark. Wade is a super runner, in his mid-70s. He was a big deal back when my parents ran. He's still slicing and dicing!

MILES 7-8: Mile 7 was tough as it came back up the hill we went down in Mile 2. Plodded up and over it. Now the great two loop outer/inner to the finish line around the pond. I could see a lot of people already finishing (~55:00). Mile 8 hurt. A couple of my runners had made the trek as their mom's fiancee was running. I was struggling to hold form and I was keeping pace pretty well, though I had slowed to probably an 8:15 or 8:20 pace. About 50 people passed me during this portion of the race.

MILE 9 & .3: Kept it together going around the pond. About .3 from the finish a man I know Tom Ostrander came up on me. He beat me by a couple minutes last week at the half marathon. I usually beat him into submission, but lately as I've put on weight we have evened out. He recognized me as a "Galway guy" and I said that it definitely is harder to run after putting on some lbs. We ran together to the finish, me just narrowly beating him.

Total Time: 1:15:42 Total Distance: 9.3 miles Average Pace: 8:08

Finished in 493rd place of 1387 total finishers. This was a blast, and I exceeded my overall expectations. Earned 8th place in the Clydesdale division too! 

Brooks Addictions 8 - #3 Miles: 10.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Snoqualmie on Sun, Nov 07, 2010 at 21:55:26 from 24.18.192.33

I haven't been by your blog since the wedding - I love the new picture! Congratulations! Oh, and nice race too. ;)

From Rossy on Sun, Nov 07, 2010 at 23:02:58 from 69.251.100.55

Nice race Benn (i.e., 1:15 for nine-plus miles is not bad at all)! Also, I'm envious that you ran with Boston Billy that is awesome!

Running MilesSwimming YardsBike Miles
5.600.000.00

3:30 PM - Partly sunny and about 38 degrees. I wore my Stockade-athon shirt to practice today. The flourescent lime green was so bright I think it shined through my sweatshirt! We went running up to the cemetery in Adams, did 2 laps, then up and over the golf course road, down to the field where we had the kiddos run 2 x laps somewhat hard. I did a third cool down lap with L.D. I am really impressed. Everyone is getting so much stronger! I could barely keep up with the top runners today A.U. and A.C. We were flying! Legs felt surprisingly good. Just a little tiredness from Sunday.

Total Time: 27:47 Total Distance: 3.6 miles Average Pace:  7:43

Got home and jumped on the treadmill to do a couple more miles. I had to drive a student home to Pittsfield that didn't have a ride. That was a fun 40 minutes! No really! I learned a lot about adolescence in those short 40 minutes. Emm was on her way home from work and I thought I could beat her. She came down and gave me a "look" I've already busted the treadmill almost and we are in desperate need of a new one. I finished up in 5 minutes and went upstairs. 2 miles in 16:34, 8:17/mile

Total Time:  44:21 Total Distance: 5.6 miles Average Pace: 7:55

 

Brooks Addictions 8 - #3 Miles: 5.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
5.250.000.00

12:30 PM - After a morning of homework and planning on Veterans' Day, I decided to go for a run. We were short a car so I opted to jog on the treadmill while I watched two episodes of "The Office". Didn't really pay attention to the show though. Kind of zoned out. Did a 10 minute warmup at 8:34 pace, followed by 7 x 1:30 "on" at 6:40/mi pace and 1:00 "off" at 8:34 pace. Cooled down a few laps afterwards. Felt pretty good! Getting stronger but still too heavy! I think I am gaining muscles in my legs, but my hips are too wide and none of my clothes are fitting me now!

Total Time: 41:30 Total Distance: 5.25 miles Average Pace:  7:54

Brooks Addictions 8 - #3 Miles: 5.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Kory on Sat, Nov 13, 2010 at 02:26:22 from 24.116.159.75

You could try more fartlek the get the heart rate up along with a low carb diet to knock off some pounds if that's what you want to do.

But being married congratulations on that.

Running MilesSwimming YardsBike Miles
4.500.000.00

3:00 PM - Sunny, temp around 62 or so. Gorgeous November weather! Ran with the xc team at BCC as they were doing warm ups and such. Last meet of the season - Western Mass Invite. Many of my runners could not stand the heat and were not dressed properly. Others hadn't been at practice lately and we had had two really crappy weeks of practice altogether. It's just improbable to expect us to be remotely competitive when we are only allocated 3 hours a week to practice. Just kind of discouraging to see so many poor finishes!

Went to the track after dropping Emmy off for her weekend trip to Boston for work. Warmed up with a mile on the outside lane in 8:48. Then did .5 miles in 3:28, .5 miles easy in 4:12, .5 miles hard again in 3:21, 1 mile steady in 7:56, .5 miles in 3:49. I stopped once to take off my sweatshirt because I was overheating and another time to grab a sip of Powerade. Felt pretty strong though.

Total Time: 31:36 Total Distance: 4 miles Average Pace:  7:54

Brooks Addictions 8 - #3 Miles: 4.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Brent on Sat, Nov 20, 2010 at 22:00:14 from 66.7.127.219

Master Benn, anytime avg pace under 8s, good day for running.

Stay Kool, B of Bs Rools out

Running MilesSwimming YardsBike Miles
3.000.000.00

I went jogging around the block with Emm today after stacking wood for 2.5 hours. Was a little sore from that and volunteering for 3 hours yesterday with my seniors at Habitat for Humanity up in Williamstown. It was the first time in a week that I've gone running! Blah! Good news is weight is down to 214 from 220. I will keep trying hard to lose the lbs! Finished the 3 mile run in 22:22. We were huffing and puffing a bit!

Brooks Addictions 8 - #4 Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
3.500.000.00

3:45 - Stayed after school today with three cross country runners and my co-coach. We made hats and threw our own "Turkey Trot". We went jogging through Adams, MA with our paper hats and had a blast! A bit warm and I was sweating because I was in a sweatshirt. Temp was about 50 and a bit humid. Weird November! Ran about 1.75 miles with them.

On the way home I stopped at Taconic High Track and ran a .25 warm up followed by an 880 in 3:34 and then another .25 lap, then an 880 faster in 3:28. Cooled down one more .25. Felt pretty good. Was listening to Harry Potter and the Goblet of Fire. Love it! Windy towards the end of the run so I cut it a bit short and headed for home. Storm rolling in tonight supposedly. 

Brooks Addictions 8 - #4 Miles: 3.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Troy Turkey Trot 5k & 10k (6.22 Miles) 00:50:42, Place overall: 345, Place in age division: 31
Running MilesSwimming YardsBike Miles
10.500.000.00

9:30 AM - Got up early and headed down to Troy, NY with Emma and my brothers Jonny and Harry. Annual Turkey Trot fun! Jonn couldn't run because he had surgery on his hand yesterday, but Harry and Emma were signed up for the 5k and I was signed up for the 10k. I told Emm and Harry I would run the race with them. We found a parking spot and then jogged over to the start line around 9am so that we could use the facilities before the race. Kind of bummed we didn't get the size of shirts we ordered. This is an annual problem. Stupid race organizers ask what size shirt you wear and then don't order the size for you anyways! Grr. This was the largest field they've had. Over 6600 runners! We lined up a bit far back but it was still fun.

Race conditions at the start were cloudy skies and temps in the high 20s to low 30s. I should have brought spandex, but alas I did not have any. We lined up and waited for the gun.

THE RACE: (5k) - Bandito Fabuloso

MILE 1: Very, very slow. We ran a 12 or 13 something. Blah! Started picking our way through the crowds and running on the sidewalk. Harry was keeping up fine! We were following Emm who was setting the pace in front. It is actually kind of fun to start towards the back and just race around slower runners. We did this last year to great effect because we arrived late to the starting line.

MILE 2: This mile was much faster, right around 8 minutes. Pushed it and Harry kept pace and actually pulled me along! Really fun!

MILE 3: We kept on pushing, even as the crowd thickened as we caught the stragglers falling back to us. Many of the 6600 runners are not even "Weekend Warriors" as a sub 21:00 5k will get you in the top 75 usually. We pushed all the way to the finish and I am certain our last mile was a sub-8:00. 

We finished with a "gun time" of 29:43 and 29:44. Emm got 1675th place overall, 78/283 in her division, and Harry got 1680th place and 292/532 in his division. I ran bandit. If I looked at our actual splits, I would put us around a 25:30 5k minus the incredibly slow first mile. FUN!

 

THE 10k RACE - 10:45 am Race conditions: high 20s/low 30s, overcast skies. Note: should have worn spandex! Numb legs!

I jogged to the car after the 5k and switched shirts quickly before hitting up the port-a-johns and getting in line for the 10k. The 10k is a championship race, but always much smaller, typically 500 or so runners. Today there were 752 finishers. Didn't know how to approach this race given my poor training this fall and especially given the goose egg "0" mileage last week! I was hoping to average somewhere near my 8:08 pace at Stockadeathon a few weeks ago.

MILE 1: (8:35) Went with the flow for the first mile as we made our way out for the first of two loops. Ran the 5k course in reverse. Bittersweet because the long gradual downhill turned into a long gradual uphill x 2! 

MILE 2: (7:24) Way too fast! Got sucked along with a group and didn't watch the time! Oops! Made a decision to slow down before the 5k mark.

MILE 3: Feeling pretty good as I made my way around the corner and the start of the second loop. I hit the 3.1 5k mark somewhere around 24:30. 

MILES 4-5: Hurting a bit. My fingers and legs were starting to get numb and I started to get passed by people that had 1. not run the 5k minutes before and 2. had saved some in the tank for the second loop. I just kept my pace honest and hoped for the best. Ran these somewhere in the 8's.

MILE 6: Finished with little feeling in my legs. They almost hurt from the cold! Fading but that was to be expected with poor training. Finished with a smile though and picked off a couple people :D. Only a few seconds off my pace from Stockadeathon! Not bad!

Total Time: 50:42 Total Distance: 6.22 miles Average Pace: 8:11 

Brooks Addictions 8 - #4 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rossy on Fri, Nov 26, 2010 at 17:36:56 from 151.151.16.7

Sounds like your Turkey Trot was also pretty cold.... Anyway, nice race Benn (especially after coming off of last week)! Keep it up and this spring you'll be back to running some seriously fast miles!

From Nate on Sat, Nov 27, 2010 at 11:13:06 from 67.252.184.93

Cool RR, the Troy TT 10k is/was my favorite race of the year and I miss getting to do it. I was always a little sad that the 10k never got the crowd the 5k did and it was a nice warm-up jogging it before the 10. The weather was always so crazy, it could be 60 or 0 and you never knew until mid-morning. I'd always have a pile of clothes with me. Good luck getting speedy and thin again. It's my plan too!

From Benn Griffin on Sat, Nov 27, 2010 at 21:53:18 from 72.224.17.255

Thanks, Ross! I got to keep track of what I eat and make the effort to work out every day during the winter even if I don't want to and even if it's only for 20 or 30 minutes.

Nate! So good to see you on here! It's been a while. Haven't seen you since probably '04 or '05 at the Wilton races. How have you been?

From Nate on Sun, Nov 28, 2010 at 12:02:13 from 67.252.184.93

Yeah, 2004, the last summer I lived at home. Those Camp Saratoga races were always tough, working a full day and then getting your butt kicked at a XC race. Been good and living in Buffalo, the later part of college was rough on me fitness wise but all is well out here. Congrats on the marriage and job and what-not

Running MilesSwimming YardsBike Miles
0.000.0012.50

5:00 PM - Snowing and blustery winds in Galway today. Emm and I are still up at my parents house for the weekend. I stopped at a grocery store and picked up 4 D batteries and plugged them into my mom's stationary bike. Did 42 minutes of riding, 12.5 miles total. Set the resistance for most of it between 7 and 8 out of 10. Got a good workout. The bike is a bit small for me and I hit my knees a couple of times on the arm rests. Should feel the burn tomorrow. Got to get out and get in a run though! Must make time to get 'er done!

Total Time: 42:00 Total Miles: 12.5 Average Speed:  17.85 mph

2010 Cycling Mileage Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Kory on Sun, Nov 28, 2010 at 02:57:01 from 134.50.201.18

Sounds like you had a great Thanksgiving with your parents? Way to take advantage of Mom's bike. Also great job on the race. Weight will come off, try doing a low carb diet. Eat eggs to aid in energy with the fat and protein.

Running MilesSwimming YardsBike Miles
5.000.000.00

3:20 PM - Overcast and a wind around 10mph. Temperature was 36 degrees at the start. Went to Taconic High School track and ran while I listened to an episode of Car Talk from NPR. Had a strong run. I did a mile warm up and then 4 x 800 with 1 x 400 recovery between each. Then cooled down for a mile.

  • Mile 1: 8:21
  • 800 #1: 3:28 w/ 1x400 recovery: 2:12
  • 800 #2: 3:23 w/ 1x400 recovery: 2:12
  • 800 #3: 3:20 w/ 1x400 recovery: 2:20
  • 800 #4: 3:22 w/ 1x400 recovery: 2:11
  • Mile 5: 7:52
Total Time: 38:45 Total Distance: 5 miles Average Pace: 7:45

Brooks Addictions 8 - #4 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
4.000.000.00

School was crazy this week and there is a nasty bug going around the school right now. Just trying to make it to the weekend so I can catch up a bit and more importantly, REST up! I am also running in a 5k this weekend that is put on by SafePassage, an organization that helps women and children of domestic violence. It is called the Hot Chocolate Run and every finisher gets a ceramic mug filled with hot chocolate! I can't wait!

Ran on the treadmill. I did the first .5 miles at 8:34 pace, then sped up to do a mile at 8:00, followed by .5 miles @ 6:40 pace, then alternating between 8-8:34 and a couple more "pick up" laps. Sweated a ton! Finished in sub 8:00 pace!

Total Time: 31:31 Total Distance: 4 miles Average Pace:  7:53

Brooks Addictions 8 - #4 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From nevels on Fri, Dec 03, 2010 at 17:10:17 from 155.74.2.253

solid run.

good luck this weekend...

Running MilesSwimming YardsBike Miles
3.000.000.00

I went hiking with Emm at Monument Mountain this afternoon. I have a race tomorrow, but we both wanted to get out and get a hike in. It was cold at the start, around 30 degrees. We started at 3 and finished around 4 something right when it was getting dark.

We made it up to the top in 23:00, not bad considering we haven't hiked it in so long. We didn't go up to the "Devil's Pulpit", where I proposed to Emm (didn't know the name until today!) as we didn't want to get stuck in the dark.

Felt pretty good on the hike today. Nervous about tomorrow, as I only ran 2x this week! Ick! 

Brooks Addictions 8 - #4 Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Hot Chocolate Run 5k (3.11 Miles) 00:22:39, Place overall: 308
Running MilesSwimming YardsBike Miles
4.410.000.00

8:30 AM - Got up and drove with Emma to Northampton for the 7th Annual Hot Chocolate Run 5k put on by SafePassage. SafePassage provides support for women and children that are victims of domestic abuse. I raised $135 for this 5k in a week, and even though I was feeling lowsy with the cold I've had since Thursday, I wanted to do right by everyone that donated money to me.

WARMUP: We got to NoHo about 8:30, but unfortunately for Emm (who was looking to get some XMas shopping done), nothing but a couple coffee shops were open until 12. Oops! Sat in the Rav4 with her until 9:20, at which point I went for a warm up. Did about 11 minutes (1.3 miles) and stashed my basketball shorts and lined up at projected finish time of 22:00. I knew that I wouldn't be able to hold 22 pace, but looking at how far back I already was and dreading a Turkey Trot fiasco again, I figured that it was the best place.

THE RACE:

Before the gun, I gauged I was about 400 people back from the starting line. There was a sea behind me. The race mascots jogged over next to me about 4 mins before the start. I laughed at the penguin and polar bear, especially when the polar bear decided to do "stretches" and did about 1/3 of a toe touch and said, "Alright! Where's the hot chocolate?" This race has the incentive of a mug and hot chocolate at the end of the race. Yum!

MILE 1: The race started fast, though it took me some time to get to the starting line. Starts on an uphill and then gradual downhill off of Main Street. Saw Sarah Lynn at the corner (coworker and cocoach for the cross country team). I hit the 1 mile in 7:40, but needed to remember it was about 30 seconds to get to the start line after the gun, so I really ran about a 7:10. Feeling good, and throat didn't hurt too much breathing in as I had forgot my cough drop in my other shorts!

MILE 2: Held fast into a headwind. Hit it right at 14:59, 7:19 second mile. A few people passed me. I was just happy I wasn't dying.

MILE 3: Mile 3 had several uphills and it kicked my butt. I was just trying to make it to the finish. I very much prefer winter running as I don't sweat quite as much and I can run faster (or feel as though I do anyways). Tried to work the downhill last .5 and it worked and balanced out the hills. Was striding down the hills around 6:20-6:30 pace.

Hit the finish line in 23:14, but this race goes by chip time only so I ran a 22:39 (7:19 pace) a full 5 seconds faster than any 5k race I've done this year! Ended up 308th place of 2731 finishers. Missed top 300 finish by 1.5 seconds :(.

 

After the race I went to the Montague Book Mill with Emm. Absolutely love it! It is my dream bookstore set right near a babbling brook with a waterfall. It has a cafe with all local foods and sells used and second hand books. If I ever win the lottery, this is the type of bookstore I'd like to run!

Went back to NoHo to do some shopping and got Tibetan food at the Lhasa Cafe. Very yummy! Picked up some really great decaf coffee (It has been close to 6 weeks since I gave up caffeine!) called Peruvian French Roast Decaf (shade grown, organic and fair trade) - deemed the "best tasting decaf coffee in the world". I would have to agree as I've bought it twice!

Still feeling under the weather. Really dragging and dreading the work week. I am going to the doctor tomorrow if I am not feeling better because I just do not like being sick! 

Brooks Addictions 8 - #4 Miles: 4.41
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Tom on Mon, Dec 06, 2010 at 11:00:04 from 137.65.56.16

Nice job Benn. Sounds like a great day (except for that sick part :))!

From Burt on Wed, Dec 08, 2010 at 23:57:09 from 72.223.84.236

Nice job Benn. Way to do your people right.

From Rossy on Fri, Dec 10, 2010 at 11:46:58 from 167.138.234.14

Benn, a belated congratulations on the personal annual best 5k! Also, big bonus points for fighting through the cold, I'm very impressed!!! Keep at it!

Running MilesSwimming YardsBike Miles
4.260.000.00

11:30 AM - Snowing outside and 29 degrees (with the wind it feels like 9). I am home sick from school and a doctor appointment at 3 so I figured I would try to run the sickness out of me (or sweat it out in any event). Emm did a Power-90 tape downstairs as I ran. Set it at 8:34 pace and 2% incline for the first 3 miles, followed by 1 x 800m for good measure at 6:40 pace, then cooled it down the remainder of the way. 4 miles in 33:20 followed by .26 mile slow cool down before stretches.

Total Time: 33:20 Total Distance: 4.26 miles Average Pace:  8:20

Brooks Addictions 8 - #4 Miles: 4.26
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Kelli on Mon, Dec 06, 2010 at 13:02:28 from 71.219.66.85

You did that sick? Impressive. GET BETTER.

From Benn Griffin on Mon, Dec 06, 2010 at 14:07:18 from 96.240.194.120

Yeah Kelli - there is this nasty cough/cold/fever/bug going around. i've been sick since Thursday. I called out Thursday, went in because I promised I would help with a drama production after school on Friday, then spent much of Sat/Sunday up at night with a sore throat munching down cough drops. I'm going to the doctor's today just to get checked up and make sure it's not anything too bad.

From nevels on Mon, Dec 06, 2010 at 14:39:29 from 155.74.2.253

props to you for sticking it out while sick, although my typical rule of thumb is that i'll run while sick unless i have a fever, in which case i'll take off as long as it takes the fever to break.

From Kelli on Mon, Dec 06, 2010 at 20:19:59 from 71.219.66.85

GET WELL!!!!!!!

From nevels on Mon, Dec 06, 2010 at 20:40:26 from 98.81.61.232

yeah... what she said...

From Kelli on Mon, Dec 06, 2010 at 20:41:08 from 71.219.66.85

I am smart. Sometimes.

From nevels on Mon, Dec 06, 2010 at 20:44:11 from 98.81.61.232

i make a point to not argue with a mama about sick folks...

From Kelli on Mon, Dec 06, 2010 at 20:45:18 from 71.219.66.85

Your mom has raised you so well!

Running MilesSwimming YardsBike Miles
4.000.000.00

7:30 PM - Went on the wind trainer in the basement while Emmy ran on the treadmill. I think that the wind trainer will be a good option for me again this winter as I can still get a good workout in. I read from Lee Miller's Roanoke: Solving the Mystery of the Lost Colony. Really getting into this one! Did a couple sprints at the end of the ride for good measure.

Today at work really stunk. I felt like junk and the flu shot I got yesterday must have been in the wrong place because my entire left shoulder is swollen and sore like your buddy punched you hard in the wrong place the day before. I went through about 40 more cough drops and had a class at the end of the day that basically made me want to cry because they refused to listen and follow directions. I think I have freaked out about the 48 standards I have to cover instead of sacrificing the necessary time to "break" the 7th graders in again. It sucks because it is just like Day 1 of school all over again. I hope I feel a bit better tomorrow because it really is hard to get a good night's rest when you wake up every hour for a cough drop.

*Counting my ride 10 mins : 1 mile of running - Let me know what you think but I think this is a fair assessment to keep track of miles.

Total Time: 40:01 Total Distance: 4 miles 

Brooks Addictions 8 - #4 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From nevels on Wed, Dec 08, 2010 at 10:15:41 from 155.74.2.253

I'm not really knowledgeable enough regarding biking to make a good assessment, but I've always heard that either 4 or 5 miles biking = 1mile running.

my $0.02, for whatever it's worth...

From Nate on Wed, Dec 08, 2010 at 11:47:58 from 67.20.210.84

When riding outside I use the conversion of 2.5 miles = 1 mile running but I based this strictly on estimated calories burned. Not sure about being on a training, I imagine the 10min=1mile working good as long as you keep the intensity up

Running MilesSwimming YardsBike Miles
4.000.000.00

4:30 PM - Biked on the wind trainer for an hour while I read Lee Miller's Roanoke. Started sweating pretty good. Emm did Power 90 VHS tape while I rode. I am going to work on two things over the next several months. Goal #1: is to watch my diet specifically with regards to processed foods and grains/cereals. I suspect my weight issues will resolve themselves if I work hard on this and: Goal #2: is to get back to exercising at least 5 days a week.

Total Time: 61 minutes Running Equivalent Miles: 4 miles 

2010 Cycling Mileage Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
4.000.000.00

7:00 PM - Hopped on the wind trainer as Emm ran on the treadmill. I continued to read Lee Miller's fascinating work on the disasters at Roanoke. I never knew there were so many backstabbers, murderers, and wrong decisions made with regards to the endeavor, nor did I know that there were 2-3 missions sent before the 1587 colonizing expedition. It is all starting to come into focus as to why the 117 soles that were left on Roanoke "vanished". They were set up to fail.

Felt pretty good. Bodes well for current fitness. I am still hefty, but in better initial shape than when I did the wind trainer seriously two years ago. I can do an hour no problem right now.

Did 61 minutes again on the trainer, about 4 miles of running I'll count it as.

Total Minutes Cycled: 61 mins Running Miles Conversion: 4 miles 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
4.000.000.00

6:00 PM - Got home from school and I was exhausted. My throat still hurts from yesterday after talking all day, but especially when I swallow. Jumped on the wind trainer and did an hour spin. First 30 minutes warm up, then 10 minute tempo followed by 6 x 60s "on" w/ 30s "off" sprints. Then cooled down the remainder.

Total Time: 60 minutes Running Equivalent: 4 miles 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
4.000.000.00

Spent a great weekend seeing my brothers and parents over in New York. Had to come home and finish progress reports and grades though. Ended up finishing around 8pm and then went for a run. Ran 4 miles with the first 20:00 at 8:34 pace, then sped up to 8:00 and finally 7:30 pace. Total was 33:18 for the run.

Total Time: 33:18 Total Distance: 4 miles Average Pace: 8:20 

Brooks Addictions 8 - #4 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From nevels on Mon, Dec 20, 2010 at 13:07:58 from 155.74.2.253

solid run.

congrats on finishing up the semester

From Benn Griffin on Mon, Dec 20, 2010 at 21:29:01 from 96.233.184.230

7th grade is going to be the death of me! Haha. I am making my new years resolution to run 1500 miles next year. This would be a record for me. This year alone is a record for miles run. I don't recall ever running over 1000 miles in a year. I just feel like junk. Still 220 pounds!

Running MilesSwimming YardsBike Miles
4.250.000.00

8:00 PM - Cold and windy out. Wind chill of single digits. I had a long day at work, followed by after school tutoring and then I drove to meet Emm who was taking Ruby to the vet to settle the ringworm incident. Later we went out to dinner at Panera with Kara. So great to hang out with friends! When we got home I went for a jog. Started with 20:00 at 8:34 pace, and then increased to 8:00 with 3 x .25 mile pick ups at 6:40 pace. Felt good. Just feel lowsy because I'm still so heavy and don't fit into my clothes!

Total Time: 34:21 Total Distance: 4.25 miles Average Pace: 8:05 

Brooks Addictions 8 - #4 Miles: 4.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From nevels on Tue, Dec 21, 2010 at 09:00:29 from 155.74.2.253

way to get a few miles in with the hectic schedule...

if weight loss is a big goal, a couple of tips to help give you the edge would be to

1) keep your running aerobic such that you can talk in broken sentences throughout - this is your fat-burning zone, and if you're running much faster, you'll be burning more glycogen for fuel.

2) whenever possible, run in the morning before you eat anything; this also burns more fat as fuel (just read a couple of university studies from US and abroad agreeing with this...)

3) drink lots of water, and not much else; people don't generally realize how many liquid calories they are ingesting, not to mention that if you drink around a gallon a day (wouldn't recommend much more than that...), your stomach isn't as empty, so you'll eat less

4) obviously, the more miles you run, the better off you'll be, but i certainly empathize with time constraints at the moment.

...hope that helps, and happy running...

From Benn Griffin on Tue, Dec 21, 2010 at 09:23:13 from 96.233.184.230

This helps tremendously, John. I guess it's the perfect time anyways considering that our bodies want to "slow" down during winter months. I will try to keep my miles easy and slow.

I just feel like I will lose fitness! Right now I can manage 4-5 miles on the treadmill at 7mph. Would you consider me bumping it down to 6.5 or 6.6? (about 9 min miles?). I think I have just been trying to run faster to both finish the run faster and because of the stress I feel like I need to run it out of me. I am hoping to get in some decent runs during the week and a half break from school starting tomorrow night.

I will try to cut out most liquids but water and my decaf coffee with a dash of skim milk!

From nevels on Tue, Dec 21, 2010 at 09:44:50 from 155.74.2.253

it's certainly a balancing act with the speed. i will say that i've gotten myself to sub-17 5k shape (and sub-20 100 mile shape) with nothing but slow, easy miles, but it was a lot of them. perhaps you could get to where you're hitting your normal mileage (i.e., what you're hitting now) with slow, easy running, and if you wanted to go farther, go as fast as you feel like.

another idea (one i've implemented many many times) is to slowly increase the pace over the course of the run. similar to sasha's "fat miles," you'll slowly build up, get a good run in, work off some stress (i certainly feel your pain there...), burn some fat, and wear yourself out.

getting a few extra miles over the holidays sounds like a good idea, but do as much as you want to, not so much that you make yourself hate it (we've all seen this; similar to the new year's resolution crowd...)

...and i would never deprive a man of his coffee (thinking fondly of my cup this morning...). typically, i'll have orange juice in the morning, a cup of coffee, and a lot of water throughout the day. about 4 or 5 days a week, i'll throw some chocolate milk in there, because it is proof that God loves us and wants us to be happy, which could also be applied to a frosty brew, of which i'll partake once or twice a week...

From Benn Griffin on Tue, Dec 21, 2010 at 12:40:36 from 96.233.184.230

I will try running more controlled miles. "Fat" miles then are miles that burn off fat? I think for me this would be miles in the 9 minute range, where I am not having to work overly hard to maintain pace.

How is work and everything with you? I work tomorrow and then I will be home for a week and a half. I am looking forward to R&R as well as quality time to run and spend with Emma!

Should I take it far enough to start keeping a food journal? I feel like I am just always hungry! I want to lose weight this winter even if it is a lot of work. I just need to be consistent with running and diet! Diet of course is the hardest part!

From nevels on Tue, Dec 21, 2010 at 12:48:06 from 155.74.2.253

"fat miles" was a term sasha coined a year or two ago that *i think* was a method of increasing the pace at which you could run and still be primarily burning fat rather than glycogen, which has the added benefit of lasting much much longer. the best fat-burning pace (in my experience) is one at which you can have a conversation with about half of your sentences broken in half for breath (i.e., pretty easy, but not totally effortless), and i suspect that 9's or 8:45's are probably about right for you...

work is alright, slowing down for Christmas, but alright; i'm doing quite a bit of online training at the moment. awesome...

enjoy your extra time with emma; y'all will have a blast (1st Christmas as a married couple -> excellent)

a food journal has never benefitted me much, but if it will be a good way to keep it in your mind go for it. maybe seeing that double-chocolate-coated-deep-fried-twinkie listed will have a similar effect to a 0 in the mileage log...

good luck...

From nevels on Tue, Dec 21, 2010 at 12:49:16 from 155.74.2.253

i just successfully made myself hungry...

(wondering where i can get a double-chocolate-coated-deep-fried-twinkie...)

From Nate on Tue, Dec 21, 2010 at 16:13:03 from 67.20.212.78

If you are not using lose it (Loseit.com) I suggest you do. I've been using it for a couple months and it's tremendous at preventing me from eating like a fat kid when I'm not running as much. It's like a high tech food journal. If you join you can friend people to mutually guilt each other.

As for the fat-zone exercise thing. It's true that running/moving at a slower pace burns more fat becasue there is available oxygen that is required. If you exercise faster then you use glycogen which is just replenished later from fat. So it doesn't really matter as long as the calories burned are the same, you either burn the fat now or later.

From Benn Griffin on Tue, Dec 21, 2010 at 16:43:48 from 96.233.184.230

I tried running slower today. I did 5 miles @ 9:03 pace with .5 miles @ 9:40 pace cool down. What do you think?

From nevels on Wed, Dec 22, 2010 at 09:18:58 from 155.74.2.253

Looks good to me; the question is how it felt. Could you have spoken in half a sentence per breath? That's about where a decent chunk of my mileage typically is, and it's smack in the middle of the fat burning zone.

As far as Nate's point about burning fat now or later, to some degree it's true, however, the benefits are starkly different. Running at a slower "more enjoyable" pace will allow you to run farther, thereby burning more calories; it will also allow you to play with your pace at will, which will have the added benefit of you looking forward to your daily run rather than dreading it. When it comes to replenishing glycogen stores, some of the replacement comes from fat, but a decent fraction comes from sugars/carbs still being processed in your body, as well as a couple other energy sources upon which your body draws, so you're not quite getting the same fat burn.

Running benefit-wise, running a little slower will increase your aerobic capacity and get your body more accustomed to the "running activity" which will allow you to perform future speedworkouts much better. Easy running causes the body to create more capillaries to the muscles, strengthens the heart and diaphragm, and generally (for lack of a better way to put it) creates new avenues of fuel delivery. It also, by virtue of utilizing the fat-burning mechanism, accustoms your body to burning fat, which will slowly allow you to run faster and faster with fat as the fuel. Since you have much much more energy in the form of fat than of glycogen, this has great implications for future marathoning performance (again, Sasha has a good explanation of this aspect in his discussion thread of "fat miles" on the discussion forum...) Fast running, whereas it is necessary for optimum race performance, is all about getting the energy there NOW, optimizing the "avenues" you already have.

I really think too many people jump into too much speedwork too quickly and would generally be better served with more easy mileage to create the oft-cited aerobic base. Create the energy delivery pathways over the course of many miles of easy runs, then optimize them with some speed.

Just my $0.02...

From Bonnie on Wed, Dec 22, 2010 at 09:55:06 from 64.119.33.134

I concur Nevels!! You are one smart dude.

With respect to losing weight -- we eat regular meals and even plan our snacks (healthy snacks: almonds/walnuts, fruit -- they are filling, sometimes sweet, and healthy). We never eat to "fullness". Lots of water. I swear just these simple rules have allowed us to keep the middle-age weight off (which is a serious problem no matter how much you run - mid-40's to early 50's you have some serious slowing metabolisms). Don't totally give up things you enjoy, just think about them and make sure you *really* want them -- sometimes you really do, and sometimes you will actually realize you don't need them at all ;-).

Running MilesSwimming YardsBike Miles
5.550.000.00

Was home sick today. Woke up with stomach issues and horrible congestion. Just trying to make it through tomorrow to vacation. I tried running to get the congestion out and it backfired literally. Coughed up phlegm all over my shirt. Blah! Goal was to run slower today, but I still had to labor a bit because of being sick. Ran 20:00 at 8:57 pace, then dropped it to 9:05. Ran 5 miles in 45:18 and 5.55 total w/ cooldown was 50:38

Total Time: 50:38 Total Distance: 5.55 miles Average Pace:  9:07

Brooks Addictions 8 - #4 Miles: 5.55
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From nevels on Wed, Dec 22, 2010 at 09:20:43 from 155.74.2.253

feeling any better?

(more detailed response to this run on monday's post...)

From LBC on Thu, Dec 23, 2010 at 08:05:12 from 69.173.106.87

ewwww Benn!

Running MilesSwimming YardsBike Miles
8.000.000.00

9:00 AM - First day of winter break. Got up early and was sad to see Emmy have to go off to work. I can't wait to see her tonight though when she gets home. Maybe we can have an exercise and movie date! I was intrigued to see how running would feel considering when I woke up this morning I sounded a lot like ET. I think that it is just a cold, but I've never been so sick in my life than in the last several months. Hoping to recover the right way over break.

This morning I had a slice of raisin bread toast with 2 cups of decaf coffee (splash of skim milk). Had a snack afterwards of Light 'n Fit blueberry yogurt, a banana, and 2 large glasses of water. 

The Run: Popped in Without Limits starring Billy Crudup, incline at 2%, and started about 9:15 pace or so. Ended up cruising along for about an hour, then increased the pace for the last mile and a bit to about 8:45 pace. Felt really good and a nice pleasant tired afterwards. By far one of the nicest runs in a long time, even if I was sweating like a Finn in a sauna!

Total Time: 1:13:10 Total Distance: 8 miles Average Pace:  9:09/ mile

Brooks Addictions 8 - #4 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From nevels on Thu, Dec 23, 2010 at 15:40:15 from 155.74.2.253

fantastic movie

(although they got the stitch-producing injury a little wrong...)

From Benn Griffin on Thu, Dec 23, 2010 at 18:00:20 from 96.233.184.230

that was ... "inventive" to say the least

From Brent on Fri, Dec 24, 2010 at 14:37:40 from 66.7.127.219

Master Benn - glad you ar feeling better, nice solid run on Milly, hills are the bomb. Thanks for asking, yes we are doing well, kind of in a lull right now training wise, hope to hit the dirt trials hard next week during our week in St. George. We are getting ready for 3 half marathons and a trail 25K during in the first three months next year. Hey, nice to hear from you, my computer hard drive crashed, likely won't be on the blog much for the next couple of weeks.

Stay Kool, B of BS Rools out

From Kelli on Fri, Dec 24, 2010 at 23:07:58 from 71.219.84.215

Your food sounds good and healthy!

MERRY CHRISTMAS to you two!

Running MilesSwimming YardsBike Miles
4.000.000.00

Biked on the wind trainer tonight while Emmy ran. It is supposed to be a good storm tonight, with more than a foot of snow expected and winds in excess of 35mph. Blizzard conditions which means very little activity outside the house. 


 Had a wonderful Christmas with both Emma's family and my own. We spent the morning here in Pittsfield, then drove an hour and a half over to NY to Galway to see my youngest brother Harry and my parents. Jonn is over in Norway for three weeks visiting Ellen and my sister and Rocco are in Orlando. (Emm and I are going down to Orlando to visit in February!) Headed home late Sunday because the storm was on its way and we weren't able to go to Harvard to see Emma's aunt and cousins.


Snow is still coming down and they are predicting up to 18-24" of snow by the time this thing is done on Monday! Movies and hanging out to come!


Total Time: 60:00 Total Running Equivalent Miles: 4 miles 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
18.330.000.00

9:30 AM - Lindsay left early this morning to go to work in Boston. We spent about 2 hours yesterday digging out. 18.5" of snow was the storm total. Biggest storm in several years, though it is expected to be in the upper 30s and 40s later this week, so not sure how long it will be around.

Drove Emmy to work and then came home and wanted to get in a run before doing work today. Set up this elaborate laptop station on the treadmill. Had the outdoor eating table with a chair on top of it, and then a foot stool on top of that. Then the laptop and speakers. Started watching Season 1 of the Office on NetFlix and before I knew it I had watched the entire 6 episodes of Season 1 and the first 2 of Season 2.

Mode of operation today was to take my time. I had not done more than 8 or 9 miles since the Hairy Gorilla Half on Halloween. Did 25 minutes of jogging at 9:40 pace, followed by 5 minutes of walking at 14-14:30 pace (brisk walk). Continued cycling through this until the end when I did 20 and 5.

Hit 5.85 miles in 1:00, 9.82 miles in 1:40, and hit 15 in 2:34.  Funny thing: Found out the treadmill shuts off at 99:59 (1h40m). Took a quick break, changed my shirt and downed a granola bar and back on it and away I went.

This was the longest treadmill run I have ever done. Previous record was probably 12 miles.

Total Time: 2:35:00 Total Distance: 15.08 miles Average Pace: 10:16 

4:30 PM - Went jogging after going food shopping before I had to pick up Emmy. Feeling pretty good. My choice of recovery? A large glass of Garelick Farms True Moo 2% Chocolate Milk. Mmmmm !!! Ran most of it at 9:40, with the last .75 miles faster, one lap at 8:34 and one lap at 7:30. I think I'm doing the Hangover Half just for fun on New Years. Now I know I can still go the distance!

Total Time: 30:35 Total Distance: 3.25 miles Average Pace:  9:21

Brooks Addictions 8 - #4 Miles: 18.33
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Comments
From nevels on Wed, Dec 29, 2010 at 09:19:54 from 155.74.2.253

new treadmill pr is always good

solid mileage on the day; you'll be fine in the hangover half (fantastic name, by the way)

From Benn Griffin on Wed, Dec 29, 2010 at 09:58:00 from 96.233.184.230

One of my favorite races :D AND just heard the good news they actually have bib numbers now. Since the first HH in the 70s, runners have not only received no bibs, but are responsible for writing down their times on an index card they get when crossing the finish line! I'm excited just to get a bib that I can actually attribute to the Hangover Half now :D.

John - Can we talk some time about coming up with winter and spring training goals? I really want to try to complete another marathon for my 25th birthday. There is one the day after here in MA and it would be my 3rd state. I don't know what goals to shoot for realistically. The course here in MA I have read is also a killer, with significant hills during the last 10k.

From nevels on Wed, Dec 29, 2010 at 10:08:15 from 155.74.2.253

a may marathon (especially a tough one) is a great goal and a good carrot to dangle out there to keep motivation through the winter months. as far as what to shoot for, let's see how the hangover half goes, both in terms of race time, race comfort/discomfort, perceived race fitness, and recovery time, and we can base some training ideas off that. sound like a plan?

From Benn Griffin on Wed, Dec 29, 2010 at 10:31:02 from 96.233.184.230

Okay that sounds like a plan! I don't know what to expect for the Hangover Half, as I haven't really done much running this month! I just need to get back into some sort of shape.

Sounds good though!

From LBC on Wed, Dec 29, 2010 at 12:08:46 from 69.173.106.87

You can do it Benn...especially after that marathon shoveling session Monday!!! I am surprised that I'm not sore from it!

From Benn Griffin on Wed, Dec 29, 2010 at 14:13:40 from 96.233.184.230

I am leaning towards the Memorial Day Marathon, but the problem would be that it is the day after my bday, a Sunday and school on Monday - wait. Monday = Memorial Day perhaps? So that would give me a day to recover.

It's a slow course with monster hills, but I think it's the one I want to do. Can't be sure if I want to do that, or go back out to Syracuse where I ran this past year for my birthday and attempt the 30 miler. I finished the 20 miler and felt pretty good this year, but I want to push it to the next level.

Running MilesSwimming YardsBike Miles
5.010.000.00

7:30 PM - Emma worked all day today. I tried to focus energy on school work but to no avail. I ended up helping make marshmallow squares for her secret santa get together tonight and then made dinner. Last night I made turkey lasagna, tonight I opted for cauliflower, onions sauteed in a smudge of olive oil, and barbecued chicken and turkey patties. I have to admit I probably looked a bit odd in shorts out on the deck grilling, but man did that piece of chicken and the turkey burger taste good!

After Emm left I decided to run on the treadmill. The first mile was tough because my legs were a bit sore from yesterday's miles. But then the legs loosened up and the only issue was my stomach. I had neglected to wait the hour before jumping into the proverbial pool. Doh! I toughed it out. I guess good training for when I'm running in a longer race and my body isn't agreeing with me.

I also followed our very own Davy Crockett during his Across the Years race. He has been leading the 48 hour race for much of the day. We truly have some amazing talents on here. I am so glad to have been a part of FRB for the last three years :D. Can't wait for 2011 to make it even better!

Total Time: 47:00 Total Distance: 5.01 miles Average Pace:  9:23

Brooks Addictions 8 - #4 Miles: 5.01
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
5.250.000.00

4:30 PM - Went running because I was pretty stressed out. Drove all the way to work today to drop off some books and stuff and wasn't able to get in. Tried really hard to concentrate on school work today but I couldn't do it. I wish I had a less demanding job that wouldn't interfere so much with my personal life. I feel like I hardly have time to spend with my family! Was a nice run. First mile hurt a bit. Quads pretty sore. Officially registered this afternoon for the Hangover Half. Should be a blast.

Total Time: 48:46 Total Distance: 5.25 miles Average Pace:  9:17/ mile

Brooks Addictions 8 - #4 Miles: 5.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Simmbad on Thu, Dec 30, 2010 at 20:32:13 from 67.199.182.58

Hi Ben,

Thanks for checking in on me once in a while. I like the picture, did you just get married? Looks like your running well. I hope you have a great New Years and a great running year. Hang in there on your job, that's why we get to run.

From Benn Griffin on Fri, Dec 31, 2010 at 07:47:23 from 96.240.194.127

Thanks man. Yeah I just got married on Oct. 16th. I will keep on truckin' and trying to fight the good fight.

Running MilesSwimming YardsBike Miles
3.260.000.00

9:00 AM - Ran easy on the treadmill today. Hangover Half Marathon is tomorrow. Felt really relaxed. Going to go shopping now to get things for New Years Eve. Tried 2 x 30s wall sits. Man that hurts!

Total Time: 30:39 Total Distance: 3.26 miles Average Pace:  9:24

Brooks Addictions 8 - #4 Miles: 3.26
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 213.00
Running MilesSwimming YardsBike Miles
1159.558750.0068.26
Brooks Addictions 8 - #2 Miles: 453.362010 Cycling Mileage Miles: 70.262010 Swimming Mileage Miles: 4.97Vibram Five Fingers KSO Miles: 62.42Brooks Addictions 8 Miles: 6.90Reebok Premier KFS Miles: 25.89Scavenger Can $ Total: Miles: 9.95Brooks Addictions 8 - #3 Miles: 420.64Brooks Addictions 8 - #4 Miles: 151.07
Night Sleep Time: 784.50Nap Time: 0.00Total Sleep Time: 784.50Weight: 190.48
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