Week 3 – Winter Storm Harper Run

January 19th, 2019

Last Week – Over 30 of us dealt with some cold temperatures as we circled Spot Pond.

This Week – We contend with Winter Storm Harper. While most opted to avoid training in a snow storm, let’s see how many are willing to deal with the slippery conditions on Sunday. As long as there are no parking restrictions (and someone actually posts that they will there) the run will take place.

1 2 3 4 5 6 7 8 9 10

Start – We’ll head up Main Street to Wakefield. Stop at the Nick’s Pizza parking lot for a water stop.

Half Finish – Turn around and go back along Main Street to return to Brueggers.

Full 2 – The full route will run along Main Street through Wakefield Center, staying on Main Street up along the east side of Lake Quannapowitt. When you reach Lowell Street, continue around the lake by going left, and another left onto Quannapowitt Way into the Comverse parking lot. Continue through the lot, coming out at North Ave where you turn left. Follow North Ave to Church Street where you turn left. At the church turn right onto Common Street. This will merge back on to Main Street and bring you back to Nick’s for another water stop.

Full Finish – Head back along Main Street to Brueggers.

Water Stop – I’ll handle the water stop.

Roll Call – Who’s in?

Keep safe!

Week 2 – Around Spot Pond

January 12th, 2019

Last Week – We got off to a good start. Over 20 people started their training with us on a misty to be a perfect weather day for a Sunday Long Run (on Saturday). The temps were moderate, the rain held off from the last mile of the long run, and the hills set the tone for the next 14 weeks. Later that night it was good to see so many runners at the MRC Winter Party looking no worse for the wear.

This Week – We’ll be back at Brueggers at 8AM to step up the distance and take on Spot Pond. It’ll be pretty cold at the start of the run so layer up. The half run is about 7 miles, the full about 12.5. Generally every other week of the long run will step up 4 miles and then the next will drop down 2 miles as we walk to 22 miles. Meanwhile the short run will step up 2 and then step back 1 headed towards an 11 max before the race.

Week 2 – Breakheart

1 2 3 4 5 6 7 8 9 10 11 12

Start – Leaving Brueggers we will head south on Main Street (in the direction of Malden), past Dunkin Donuts, and turning right on West Wyoming, like the start of the MRC Summer Route. West Wyoming will take you out to Grimsby’s where you’ll turn left onto the Fellsway East. Two hills will great you on the Fellsway East which you’ll hate, but maybe someday you’ll grow to love. Ignore the incline and enjoy the feel of running through the Melrose section of the Middlesex Fells. Eventually you’ll go through an intersection with a set of lights and come down to a traffic circle in Medford where you’ll turn right on to Highland Ave. Follow Highland up towards Spot Pond, finding a water stop on the left right before a rotary by the Flynn Rink.

Half Finish – After the water stop, the short runners will continue straight through the rotary on to Woodland Road, running past the Flynn Rink. Follow this to Pond Street where you’ll turn right and head down a steep hill to Grimsby’s. Turn left there and follow the Lynn Fells Parkway past Melrose High School, after which you’ll turn right on Melrose Street and then take a quick right onto Main Street to finish up at Brueggers.

Full Route 3 – The long runners will leave the water stop and turn left at the rotary on to Elm Street. Run to the end of Elm Street and turn right onto the Fellsway West. This will bring you through another portion of the Middlesex Fells, up what we’ve named Slackers Hill after that urge you get to walk instead of run up the hill, keep running. You’ll then cross under I-93, past the Sheepfold, and over I-93. Watch on your right as you cross an off ramp from I-93, cars come down there very quickly! After that you’ll want to turn right into the Straw Point parking lot. There will be a water stop there, so grab some water and keep going through the parking lot to Pond Street. Continue right to keep circling Spot Pond, pass the Zoo, continue straight as Pond Street becomes Woodland Rd, up to Flynn Rink, through the rotary and back to the water stop at Highland Ave.

Full Finish – After the final water stop you’ll cross Highland and take your first left on East Border Road. This will bring you up to a set of lights where you turn left to get back on the Fellsway East. Ride those two hills back past Grimsby’s and onto the Lynn Fells Parkway. Run past Melrose High School, turn right on Melrose Street, and right on Main Street which will take you back to Brueggers.

Water Stops – I’ll handle the Highland Ave stop, Hank will be at Straw Point, and Lois may stop by. I may chose to run around Spot Pond. If I do, remember where my car is because you may have to help yourself.

Roll Call! Those are the plans, who’s in?

Week 1 – 2019 Sunday Long Run Begins – ON SATURDAY 1/5

January 4th, 2019

The New Year has begun, a time when many runners choose their spring races, set their goals, and lace up their running shoes. That means it’s time to start our training! The Melrose Running Club invites you to join us for our Sunday Long Run program, a proven series of long runs that will get you ready for your big race. All our welcome to join us each Sunday from Brueggers on Main Street in Melrose, regardless of which running club you belong to, if any. All we ask is a verbal agreement that you won’t hold the Melrose Running Club liable for anything you do while you’re out on the streets. You join us for the run, but you’re responsible for what happens out on the road.

About our meeting place: Brueggers allows us to join for our run within their place of business but is not at all affiliated with the Melrose Running Club or the Sunday Long Run. Please be respectful of their property and their customers. Do not gather along the line or waiting areas meant for their patrons. Keep the restroom facilities clean. Wipe your feet before entering. Keep your voices low as you wait for the run. Let me repeat that, it is human nature to raise your voice so you can be heard by the person you’re talking to, and when everyone does that we tend to make a lot of noise, at 8AM, when half asleep people are trying to eat their breakfast. You’ll have many miles to talk to each other, please limit the conversation in the few minutes we gather at Brueggers. After the run feel free to talk as much as you like. Please consider purchasing food and drink from Brueggers. Refrain from bringing in outside food into their restaurant, respect their business. If you plan on hanging out after, please bring a change of clothes. Would you want to sit next to a sweaty runner when you go out to breakfast? If we follow these suggestions we’ll continue to meet at Brueggers, if we don’t we’ll have to meet in the street, in the cold, and rain and snow.

About our runs: The weekly running route is listed to the right in the sidebar of the Sunday Long Run page at the Melrose Running Club site. Each week I’ll post about the run, reviewing the route, and requesting a reply if you’re in. Over the years the standard has become to post IFTF if you’re in for the full route, of IFTH if you’re in for the half. These responses will be used to gauge what to buy for water stop supplies. Please reply. The morning of the run we’ll gather slightly before 8AM. I’ll collect $2 from the full route runners and $1 from the half route runners. This money goes towards the supplies I just bought. We’ll quickly head outside to Main Street and I’ll review the route. At this point you acknowledge you know where you’re going and agree you are on your own from there. If you wander off course you will become lost and you won’t be found… because you’re lost. Know the route, and become familiar with the area so that you can find your way back. Each week a link to turn by turn directions of each section of the route will be available. If you tend to get lost, bring your phone so you can follow the directions or find your way back on course. The water stops are typically manned. Have a drink and a snack to keep fueled. If the stop is used more than once you’ll be asked to initial the bottom of your cup and reuse it. When you hit that stop for the last time please throw away your cup. When the cups are gone the volunteer will know they can leave the stop. If you plan on skipping a stop, let the water stop attendant know, or post it in your reply to this post. It is very helpful to know. Also, if you wish to get a head start, let us know. Some runners opt to meet a half hour to an hour earlier to finish up earlier. The water stops roll along the course so you may be ahead of them, but review the map and plan for the ones you think you’ll make. We’re out there to help you.

This weeks route: Well, looks like we’ll start the season off with a wet run to Breakheart. Yeah, if you’re new to this, I forgot to mention you’ll be running a lot of hills.

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15

Start – Heading North on Main Street in Melrose, the group will start together running up to Ell Pond where you’ll cross over to the right side of the road and veer off onto Green Street. At the traffic lights where Green Street meets the Lynn Fells Parkway you’ll take a right. Follow the Lynn Fells into Saugus, up to the Saugus entrance to Breakheart on your left. If you see Target and Kelly’s you’ve gone too far! The entrance to Breakheart will take you up to the parking lot in front of the Breakheart Headquarters Lodge where you’ll find the water stop for this week. Have a drink.

Half Finish – The half route runners will turn around and return to Brueggers along the same path. Run back down to the Lynn Fells Parkway where you turn right. Continue into Melrose, turning left on Green Street and merging on to Main Street. Grab a bagel and coffee, the rest of the group will be back soon.

Full 2 – The second part of the full route run is a lap around the outer loop of Breakheart Reservation going counter-clockwise. Head in along the path to the right, when you approach the beach, keep to the right, circle around and run through 5 (at least) major hills before heading back out to the parking lot for another water stop. Have another drink, you deserve one!

Full Finish – Now you’ll return to Brueggers the way you came. Run back down to the Lynn Fells Parkway where you turn right. Continue into Melrose, turning left on Green Street and merging on to Main Street. Grab a bagel and coffee, the rest of the group will be back soon.

Water Stop – I’ll be there with Hank. No volunteers needed this week.

Roll Call – Who’s in for this week’s run ON SATURDAY? Let me know by responding to this post!

Week 14 – Final SLR of 2018

October 13th, 2018

Last week –We had a small crew run the SLR. Many of our half trainers were off doing the BAA Half Marathon (yeah the sidebar had it in the wrong week), and results look good. Our small crew ran through Swains Pond and around to Melrose High School. Many of the people training for half marathons decided to put in a few extra miles, a good sign people are feeling healthy and ready for their races. A handful of us continued on to Farm Street and looped back Main Street. It was good to part of the long route, as I left the water stop duties to Tom and Hank and partook in the full route for the first time since 2011. Felt good to be back out with the crew.

This week –We’ll wrap the whole thing up with the old standard, out the Fellsway East to Spot Pond and back. We’ll do this a little different for those looping Spot Pond, this is the only week of the season we loop the pond counter-clockwise. For those running the Howling Wolf this course gives you a good dose of the same hills you’ll see in that race.

1 2 3 4 5 6 7 8 9 10 11 12 13

Start – We’ll head up Main Street towards Ell Pond. As you pass the pond look for the monument to Clarence DeMar. Clarence lived in Melrose for some time before moving to Keene, New Hampshire. He ran the same paths we run but 100 years earlier. Clarence DeMar is the man that has won the most Boston Marathons to his name, winning 7 times over a 30 year span. The monument to him also mentions another Melrose resident that won the Boston Marathon multiple times, Bill Rodgers. As you finish up your training know we’ve been running the training routes of champions. Keep that in your head as you turn left on Melrose Street and left again onto the Lynn Fells Parkway heading towards our hills. Run past Grimsby’s, through the Fellsway East hills, and turn right on Highland Ave, making your way to the water stop.

Half Finish – The half runners will go through the Highland Ave rotary onto Woodland Rd, up to the right on to Pond Street. Run down to Grimsby’s and continue straight on to West Wyoming to finish up with a left on Main and a trip to Brueggers.

Full 2 – The full distance runners will also continue straight through the rotary onto Woodland Rd. Continue straight at Pond St, past the Stone Zoo, and veer left into the Straw Point parking lot. You should find Hank there for a little water before continuing left onto the Fellsway West, over I-93, past the Sheepfold, under I-93, and down to Elm Street. Elm will take you up, up, and up back to the Highland Ave rotary. (I never liked Elm Street this way, that’s why we only circle Spot Pond this way once per season). Turn right on Highland for the next water stop.

Full Finish – From Highland, turn left on East Border, left at the lights on to the Fellsway East, and up to Grimsby’s. Turn right on West Wyoming and a left on Main to finish up at Brueggers.

Water Stops – I believe Hank is in, Tom is taking the last weekend off, but Dan is stepping in to be you Highland Ave water helper. (I think I get to run again!)

Roll Call – Who’s in?!

Week 13 – Taper Time

October 6th, 2018

Last Week – The half route runners made their way through 12.5 miles, except those that decided to follow the erroneous side bar distance instead and stuck to 9 miles. The few full route runners pushed through a hilly 22 mile run to complete their longest of their long runs (until their race). All seemed to make it through healthy and happy!

This Week – Bring on the taper! Over the next week or two we give our bodies a little recovery time as we head into our October races. I call period the “Don’t Do Anything Stupid” time. Your training is done and your legs got you this far. Human nature will be that you’re nervous you didn’t do enough, you’ll think about that one long run that didn’t go right or you cut a few miles off and you’ll feel the need to cram in one last hard training run. Don’t do that! Recover instead. Your taper runs should be at the same intensity as your training runs, but the miles will be less and the toll they take on your body should be minimal. With that in mind we’ll all head through Swains Pond and the long runners will continue out to Farm Street.

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15

Start – We’ll cross Main Street and head up East Foster to the Melrose Common where we’ll turn right at the Common onto 6th Street. This will turn into Swains Pond Ave and bring you up into a wooded section of Melrose. When you reach Swains Pond and Turners Pond there will be a stop sign, turn right here to stay on Swain’s Pond Ave. This will eventually bring you to Lebanon Street where you’ll take a sharp right. Lebanon will bring you to a set of lights where you’ll turn left on Forest Street which will lead you across to Main Street in Malden. Citizens Bank will be across Main Street with a water stop.

Section 2 – Leave the Citizens Bank parking lot onto Winter Street. Follow this past the Oak Grove T station to a five way intersection. Cross straight through the intersection on to Glenwood Street. Wind your way up to Highland Ave where you turn right with a very quick right onto the Fellsway East. Make your way through the hills down to Grimsby’s. If you’re running the half route you can turn right at Grimsby’s and head back to Brueggers for 7 miles along West Wyoming and left on Main Street. If you want a little longer of a run continue with the full route runners on to the LynnFells Parkway and keep going to you get to the knoll across from Melrose High School for a water stop. Half runners can then head up to a right on Melrose Street and a right on Main Street for an 8 mile run.

Full 3 – From the knoll, continue on the LynnFells Parkway until you reach the intersection with Main Street in Saugus. Turn left and follow Main Street, which will become Farm Street in Wakefield, and turn left onto Nahant Street. This will bring you across to Main Street in Wakefield where a water stop will be waiting for you at Nick’s Pizza… or maybe Dunkin Donuts.

Full Finish – Its taper time so we’re already heading back to the finish. Head south on Main Street from Wakefield to Melrose and finish up at Brueggers. That’s it, you’re done already.

Water Stops – Tom, Hank and I will man the water stops… unless I decide to join in on the run!

Roll Call – Who’s in?