Apr. 29 - Rest Day; Apr. 30 - 4.5 Miles Ran

After a day off yesterday, I put in 4.5 miles this (Tue) morning by doing 3 laps around Day Pond.  The morning fishermen quietly tolerate me disturbing their peaceful environs, though I think 3 laps is right at their breaking point.  Though my run was a little rushed, I enjoyed it--it's a great feeling to have the workout completed before heading off for work.

Today's Line:

Date

DoW

ToD

Distance

Time

Min/Mile

Notes

Effort

Total Miles

4/30

Tu

7:15a

4.5

34:31:00

7:40:13

50f

7

448.9

Apr. 28 - 6 Miles at the Track

Another beautiful day-sunny around 70 degrees.  My daughter had a friend stay over Sat. night so it was impossible to get out early this morning.  Besides the normal chaos associated with two 11-year olds in sleepover mode, the girls also had to work on their "watershed" project due this week.  The project entails constructing a model of a watershed area, which is basically the topography from mountains to the mouth of a river.  As always, the line between parental guidance and, how should we put this, well, "moving things along" was blurred.  Let's just say parents of 6th graders in town spent varying amounts of time "assisting" their kids with the project this weekend.

Still, I was able to get the track around 2:30 and knock out a decent workout.  I was a little stiff from the 10 miler yesterday, but I was able to get in 4x400, 2x800 and 1x1600, same as last Sunday.  With warm-up and cool-down laps, the total came to 6 miles, covering miles 439-444.  Miles 439-443 are not yet sponsored, but 444 was sponsored way back on Jan. 16th by Juli Giampaolo Soracin--thanks Juli!  A couple of cool things about today's run--apparently the number 4 is important to Juli, and today's workout ended not only at 444, but at 444.4 total miles.  Also, the workout was my second of the year at the track; many Masuk alums will recall that Juli was an All-American track star in high school.  Cool stuff.

Today's Line:

Date

DoW

ToD

Distance

Time

Min/Mile

Notes

Effort

Total Miles

4/28

Su

2:30p

6.0

n/a

n/a

68f

9

444.4

Track Workout:

4 lap warm up - 1.01 miles - 7:34 (7:29/min/mi)

4 x 400m, 200m jog in between:

1) 1:22.8 (5:26)

2) 1:26.1 (5:36)

3) 1:26.3 (5:39)

4) 1:25.5 (5:37)

2 x 800m, 400m jog in between:

1) 3:04.1 (6:04)

2) 3:04.6 (6:06)

1 x 1600m, 600m job in between:

6:22.4 (6:17)

3 lap cool down

Home stretch at East Hampton High track

Apr. 27 - 10.2 Miles Ran

Beautiful day, nice run.  This is what I've been waiting for!  I ran the Colchester Half Marathon course but cut off the final 3 mile loop for a total of 10.2 miles.  I ended very strong, with my pace in the 7:15/mile area the last two miles (yes, I know this because of the Garmin Curse--see my Apr. 10th post for details).

I completed miles 429-438 (unsponsored).  Pretty soon the we're going to need a big influx of sponsors, or one very generous one, to catch up to my mile total.  I hope it happens, I miss not thinking about the particular sponsor on each run.  I did think of Chase on my run today, primarily about how active he would have been on a day like today.  Let's all keep him in our thoughts when we play with our loved ones on days like today.

Today's Line:

Date

DoW

ToD

Distance

Time

Min/Mile

Notes

Effort

Total Miles

4/27

Sa

1:30p

10.2

1:18:11

7:39:54

65F

7

438.4

Evergreen Nursery around 4 mile mark 

More cows around 5 mile mark

Love this farm, it's on a big downhill section of the run

Apr. 26 - Another 4 Miles in Glastonbury

I'm getting the lunchtime routine down a little better; there is just no fluff time in the process.  Five minutes from desk to changing room, 5 minutes to change and get out the door, 2 minute stretch, 30(ish) minute run, 5 minute cool down, 10 minutes to shower and change, 3 minutes back to the desk.

I didn't have the Garmin today so I timed myself on my regular wrist watch.  The run felt a little slower than yesterday, but I clocked in 30 seconds faster at 27:20 (6:50/mi.).  This is a pretty fast pace for my fitness level, so I'm not 100% sure I timed the run accurately, but what the heck, no one is coming in second place so no one is hurt if I pad the stats a little (but definitely not on the mileage)!

I completed (unsponsored) miles 245-248 today.  Great weather, mid 60's, no wind.  I guess the sponsors like the thought of me running in horrible conditions; are they holding back until the next 30 inch snowfall???

Today's Line:

Date

DoW

ToD

Distance

Time

Min/Mile

Notes

Effort

Total Miles

4/26

F

2:30p

4.0

27:20:00

6:50:00

63f

8

428.2

Apr. 25 - 4 Miles Ran

I'm still trying to work out the logistics of the weekday lunch time run.  I rushed coming, going and running but still needed just over an hour to get back to my office.  I did 4 miles around Glastonbury center at 12:30.  I run in a little traffic for about 7/10ths of a mile, but then it was pretty quiet.  The gym is 1/4 mile from work, so with a 10 mins to get ready on each side, and a 10 min cool down, I get 30 mins of running time.  Everything has to go like clockwork, though.  Not the most relaxing way to run.

Still, I felt very strong today, running fairly comfortably on the flat course at 7 min/mile.  It's a tough call on the best time of day to run; I have more time before work in the morning but I don't feel as strong.  Maybe it's best to keep mixing it up.

I completed miles 421-424 today.  These miles are not yet sponsored.  The next sponsored mile is number 444, by our favorite numerologist, Juli Giampoalo.  I haven't been able to get the connection to 444 out of her; maybe she'll share when I reach the magic number.

Today's Line:

Date

DoW

ToD

Distance

Time

Min/Mile

Notes

Effort

Total Miles

4/25

Th

12:30p

4.0

27:52:00

6:58:00

58f

8

424.2

Apr. 24 - 5.5 Miles Ran, 10 Miles Sponsored - Thanks Julie!

This morning I ran the Pinebrook loop with an extra 1.2 miles added on via Peck Lane in Colchester for a total of 5.5 miles.  The weather got very nice this afternoon, but it was another raw morning.  Overall I enjoy running in cold weather, but this time of year a 60 degree day is a nice change.

Great news on the sponsor front.  Julie Sczesniak, who anonymously (until now) sponsored 10 miles back on Feb. 6, and is now back with 10 more and clearance to publish her name.  Julie is a runner and a great supporter of Kowalski's; she wanted them to know she holds them in her prayers.  She also follows this blog and decided to take action to break the lull in mile sponsorship.  Thanks Julie!

Julie has miles 397-400 and 402-407.  I ran miles 397-404 last Sat. during an 8 mile run, and 405-407 as part of my track workout on Sun.

Today's Line:

Date

DoW

ToD

Distance

Time

Min/Mile

Notes

Effort

Total Miles

4/24

W

6:50a

5.5

43:24:00

7:53:27

44f

7

420.2

Apr. 23 - Rest Day; Apr. 24 - 4.5 Miles Ran

I took a well-needed day off on Monday after the track workout on Sunday.  My reward?  A run today in the balmy 40 degree spring weather.  I am hanging up the gloves as of this run, it's time for Spring!

I am putting some distance between the miles ran (414) and the miles sponsored (next available is #397).  C'mon future sponsors, I know you're out there!

I completed miles 411-414 today.

Today's Line:

Date

DoW

ToD

Distance

Time

Min/Mile

Notes

Effort

Total Miles

4/23

Tu

7:00a

4.5

35:12:00

7:49:20

40f

8

414.7

It's baseball season...no more gloves

Apr. 21 - Back to the Track - 5.5 Miles Ran

I decided to pass on the big breakfast and head on out to the track.  I enjoyed the workout, but the headwinds on the back straightaway were a pain.  Between warm up, cool down and training laps, I put in 5.5 miles.  This covered miles 405-410, which are not yet sponsored.

My high school track coach Dan Banks and his wife Sandy are sponsors (thanks!)   I think of Coach Banks every time I go to the track for my middle age man workouts.  After a decent junior year on the Masuk track team, I decided not to run my senior year (mixture of prep for college soccer, girlfriend and senior-itis).  Dan encouraged (but did not push) me to run, but I was sure my track days were over by 1983.  Over the last few years I have gone back to the track and have really enjoyed the workouts to break up the long miles on the road.  Not that he would ever do this, but I see coach's "I told you so" expression around a turn every once in a while.

Today's line:

Date

DoW

ToD

Distance

Time

Min/Mile

Notes

Effort

Total Miles

4/21

Su

3:15p

5.5

n/a

n/a

55f

9

410.2

Track Workout:

4 lap warm up - 1.02 miles - 7:46 (7:39 min/mi)

4 x 400m, 200m jog in between:

1) 1:31.7 (6:05 min/mi)

2) 1:33.8 (6:17 m/m)

3) 1:31.8 (6:01 m/m)

4) 1:30.8 (6:01 m/m)

2 x 800m, 400m jog in between:

1) 3:07.3 (6:07 m/m)

2) 3:02.9 (5:57 m/m)

1 x 1600m, 600m jog prep:

6:21.5 (6:12 m/m)

2 lap cool down (untimed)

East Hampton High Track 

Apr. 20 - 8 Miles Ran

Went out for 8 miles mid afternoon.  Felt terrible at the start; stiff, cold, low energy.  But as is often the case, the body warmed up and I had a nice run.  I definitely fought the curse of the Garmin today.  I kept looking at the darn thing and gutting out the last 1/10th of miles to lock in a better pace.  This is not fun on hills!

I am considering working out on the track tomorrow to mix things up.  Maybe 400m x 4, 800m x 2 and 1600m x 1 with a warm up and cool down mile for a total of 5 miles.  Or maybe a day off with eggs over easy, corn beef hash and home fries.  Hard to tell right now.

I completed miles 397-404 on today's run.  As indicated in yesterday's post, I have caught up to and now passed the sponsored miles, though Kevin Farkas has mile 401.  Thanks Kevin!  Hopefully we'll get more sponsors and if so, I will let the sponsors know when I completed the mile(s) assigned to them.

Today's Line:

Date

DoW

ToD

Distance

Time

Min/Mile

Notes

Effort

Total Miles

4/20

Sa

2:45p

8.0

1:03:01

7:52:38

50f

8

404.7

The cows finally ventured to the roadside

Not interested in my mile count

This gal was a little curious

Apr. 19 - C'mon Sponsors! I've caught up! - 3 Miles Ran

I ran 3 miles in Glastonbury during my lunch hour.  I ran hard as it was my first lunchtime run and I needed to finish the entire process in one hour.  I completed miles 394-96, sponsored by Alyssa Aube (394) and Tom Jones (395-96).  Thanks to the Aube's and Tom, a three-time sponsor.

The pressure is now on the sponsors, as I have caught up to them in a sense.  Though 425 miles in total have been sponsored, some are dispersed over the next 600 miles and the next open mile for sponsorship is 397.

Today's Line:

Date

DoW

ToD

Distance

Time

Min/Mile

Notes

Effort

Total Miles

4/19

F

2:00p

3.0

20:51:00

6:57:00

50f

8

396.7

Apr. 18 - From Downtown to Browntown - 6.1 Miles Ran

We got back to the house at midnight last night and are now trying to move out of vacation mode.  I felt pretty sluggish after hours of travel (cab, plane and car) and had to deal with the lack of photo ops (Colchester is not green yet, and has a glaring lack of national monuments) and the weather (gray, high 40's).  Nonetheless, the miles count the same here so out I went.

Without even an obscure president's memorial in sight, I opted for pics of my trusty shortcut to Day Pond (just recently fully free from snow) and my bovine friends.  I'm trusting that the blog followers here for the photos can hang in there until the next Bresnahan vacation.

I completed miles 388-393, sponsored by Kendra Tanacea (388-391), Marc Aube (392) and Noelle Aube (393).  Thanks Kendra for these an all of your 26 miles, and to the Aube's for your great support.

Today's Line:

Date

DoW

ToD

Distance

Time

Min/Mile

Notes

Effort

Total Miles

4/18

Th

4:30p

6.1

47:43:00

7:49:21

48f

8

393.7

Brown Path 

Brown Pond 

Brown Cows

Apr. 17 - Run to Georgetown (5.5 Miles)

In stark contrast to recent events in Boston and Texas, it was another beautiful day to run in DC.  I ran out to Georgetown, which is so picturesque that I lost track of my mileage and ended up biking back to the hotel.  DC has a daily bike rental service called Capital Bikeshare, which allowed me to grab a bike in Georgetown and ride it back to our hotel near the National Mall.  After 5 miles of running and a 10 mile bike ride (I strayed a little on the way back), I reached the bike return station near our hotel, only to find no open stalls to return the bike.  This extended the run by a half-mile as I had to bike to the next closest station and jog back to the hotel.  I should have jumped in the Potomac for short swim to complete the triathlon!

I completed miles 383-387, sponsored by Kendra Tanacea.  Thanks Kendra, it's great to enjoy Washington DC's scenery while you bask in the beauty of the Bay Area (Kendra posts some great pics on Facebook for anyone who needs a Bay Area fix).

Today's Line:

Date

DoW

ToD

Distance

Time

Min/Mile

Notes

Effort

Total Miles

4/17

W

8:15a

5.5

44:09:00

8:01:38

65f

6

387.6

Behind the Lincoln Memorial at the 3 mile mark

Crew team heading toward Georgetown

Washington Harbor in Georgetown 

Harbor shops and restaurants 

M Street in Georgetown

M Street panorama

Francis Scott Key Park

More activity on M Street

Grace Church in Georgetown

Circling the Tidal Basin - Jefferson Memorial

Rugby practice near the Washington Monument

Apr. 16 - Let's Work Harder in Support of Boston

I am shocked and saddened by the events at the Boston Marathon on Monday.  The morning after, I met with U.S. Congressman Joe Courtney to discuss the Race 4 Chase cause.  I met Joe at the Capitol as part of a 5 mile run which continued toward White House after the meeting.  The reach of the senseless violence in Boston extended to Washington D.C. as the Pennsylvania Ave. Plaza was cordoned off; Shea and I had just been there the day before to take pictures.

These individual evil acts are of course outside our control, but we can decide whether to be indifferent.  I'm not sure what my exact response will be, but I am committing to work even harder to make the right choices in life and try to be a positive role model for others.  There are many others doing the same, and we must try to make our quiet acts of kindness so common as to outweigh the acts of December 14 and April 15.

I completed miles 378-382 sponsored by Kendra Tanacea.  Thanks for your support Kendra--your generosity and kindness are much appreciated after a dark day.

Today's Line:

Date DoW ToD Distance Time  Min/Mile Notes Effort Total Miles 4/16 Tu 8:35a 5.0 37:43:00 7:32:36 60f 6 382.1

U.S. Congressman Joe Courtney offers his support to the Kowalski's

Band preps for DC Emancipation Day Parade on the National Mall 

More DC Emancipation Day Parade prep 

A look back at Capitol at the 2.5 mile mark

Apr. 15 - Day of Rest

I took today off after two early morning runs in DC.  I was able to connect with Jim Garrity, a big sponsor and DC area resident.  Jim made a large donation after I ran mile 292 in honor of the Garrity's childhood home at 292 Elm Street in Monroe.  It was great catching up with Jim and filling him in on the Kowalski's vision of Chase's Place.  He expressed a strong interest in the cause and said that he stands ready to offer more help.  Jim is a truly genuine and giving person.

Jim and I also spent a little time discussing our glory days as starting centers on our respective Masuk basketball teams (Jim `79, me `83).  As you can see from the photo below, the big redhead has a few inches on me; he led his team to the state finals, whereas I scrapped for rebounds and was under strict orders to get the ball to Keith Webster and Greg Ruel.

Me and Jim Garrity in DC. 

Apr. 14 - 5.8 Miles, Nat'l Mall to DuPont Circle

Great run today - mid 50's, sunny.  Ran through the National Mall, around the Washington Monument, up to DuPont Circle, down 16th to the White House and then back to the Willard.

Completed miles 372-377, sponsored by Kendra Tanacea (372-74; 376-77) and Sheri Szymanski (375).  Thanks Kendra and Sheri!  Sheri sponsored mile 375 back on Jan. 17 in honor of the 375 Fan Hill Road, the address of Sandy Hook Elementary (formerly Chalk Hill).

Today's Line:

Date

DoW

ToD

Distance

Time

Min/Mile

Notes

Effort

Total Miles

4/14

Su

7:15a

5.8

44:22:00

7:38:58

55f

6

377.1

Going out for a run with Chase in D.C.

Smithsonian Castle from inside the National Mall

Ran into this group setting up for a 5K to raise  money to stop child abuse.

Circle down by the Capitol building.

Running back to the Washington Monument inside the National Mall.

Kutz Bridge spanning the Tidal Basin

DuPont Circle

Looking south at the end of 16th Street toward the White House.

Apr. 13 - 4.3 Miles Ran in D.C.

What an awesome run this morning!  I got up early and circumnavigated the National Mall in D.C. during our first full day on Spring Break.  The weather was perfect; around 60 degrees with no wind.  D.C. is so amazing to look at--I stopped numerous times to snap photos of the sites.  In fact, I wore two watches on the run, one to keep track of my running time (34:13) and the other to track the the entire elapsed time, running, pictures, sightseeing, etc. (57 mins).

The Cherry Blossom Parade started at 10am this morning and in addition to the amazing architecture I was able to see groups practicing performances and prepping floats.  My 4.3 miles covered miles 368-371, sponsored by Kendra Tanacea.  Thanks Kendra, I hope to cover a lot of the 26 miles you sponsored here in D.C.

Today's Line

Date

DoW

ToD

Distance

Time

Min/Mile

Notes

Effort

Total Miles

4/13

Sa

6;45a

4.3

34:13:00

7:57:27

60f

6

371.3

Starting out on Pennsylvania Ave. outside the Willard Hotel

These are either the Cherry Blossom dancers or a Wedding Party experiment gone awry.

Ran into this at 7am!

Quiet down by the Capitol

Floats lining up.

Smithsonian Castle 

Sun ducking behind the Washington Monument.

Repairing cracks in the Washington Monument from earthquake several years back.

Barack is waving to me if you look real close.

Cherry Blossoms in bloom.