Week #13 - The Taper Begins

My long run from last week was pushed to Sunday of this week so I could run along the marathon course with the Cambridge Sports Union. CSU has hosted the 'Soup Run' annually since the early/mid 1970s. Runners are carpooled to the marathon start in Hopkinton and for any desired distance with CSU support crew along the way.

After the run, everyone gathered at the host house for some soup and whatever else everyone decided to bring.  I ended up running to right around Centre St, then doubled back to get to enjoy the feast.

Quick summary of the run...

I took the first 8 miles of the course at an 8-minute pace, as I was planning on a progression run.  My legs weren't feeling too great, and my right foot was making some noise, but it wasn't too bad.  Just as I was approaching the 8-mile mark, one of the better runners in the club (to me they're all "one of the better runners"), Tom, was catching up from a water stop. That worked out very well for me as we were able to run together for roughly 10 miles. And after the first 8, I ended up running the remaining 15+ miles at a 7:28 pace for a total of 23.42m.

And with that begins the taper! 

Scheduled

Mileage

Actual

Day

Date

(min)

(max)

Description

Pace

Distance

Notes

Sunday		25-Mar		22.0		22.0		Or cross training/soccer *(CSU Soup Run)		0:07:41		23.42		Driven to Hopkinton by the team, ran 20 along the course, then doubled back to go enjoy some soup.  First 8 at an 8 minute pace, then remaining 15+ at a 7:30 pace.  Run went almost exactly to plan.
Monday		26-Mar		-		-		Rest				0		Rest.
Tuesday		27-Mar		3.0		8.0		Speedwork (Last week at BU track)				8.62		Altering schedule to accommodate new speedwork sessions at Harvard outdoor track…2m jog to track, 1600/2000/1600, 2m jog home.
Wednesday		28-Mar		-		5.0		Rest				0		Foot still a bit swollen and shins are tight; rest.
Thursday		29-Mar		10.0		12.0		Medium Long Run		0:07:15		10.07		I felt ok ont his run, my shins were a little tender, but I wanted to hold a solid pace - and I actually felt pretty good afterward.
Friday		30-Mar		4.0		6.0		w/6 100m strides				0		Legs/feet a bit beat up.  Rest.
Saturday		31-Mar		6.2		6.2		10k Race tune up		0:07:47		4.04		Went out to get my long run out of the way today, but my shins were absolutely killing me.  Stopped at 4m, and walked about a mile and a half home.

Tuesday Splits: 6:05, 7:57, 6:15.

Saturday's run sucked.  My shins haven't hurt this much at any point during the training, and this is only the second time I've had to cut a run short (the other time due to Achilles Tendinitis).  Luckily my 4/1 run was a success, but that failed effort really had me in a bad mood the rest of the day.

Week.....#12? Really?!

I really can't believe that I'm in my 12th week of training.  I was expecting the training to feel like it was consuming a significant portion of my time, but it really doesn't feel that way.  With the exception of Thursday nights, most days I'm able to turn my lunch or commuting time into training time.  And once I get past this coming Sunday's long run, the taper begins...It's not even April yet, but race day is right around the corner.

Speaking of tapering: http://runningtimes.com/Article.aspx?ArticleID=20698&CategoryID=&PageNum=1

Data!:

Scheduled

Mileage

Actual

Day

Date

(min)

(max)

Description

Pace

Distance

Notes

Sunday

18-Mar

-

3.0

Ras na hEireann 5k

0:06:21

3.55

Ras na Heireann 5k in 19 flat.

Monday

19-Mar

10.0

10.0

Split Mileage in AM and PM - Recovery

0:08:04

10.06

Split the mileage in the afternoon and evening, and took it at a very relaxed pace.

Tuesday

20-Mar

11.0

11.0

w/6 1200m @ 5k pace; jog 2 min

0:07:26

10.01

Three mile warm up with the pooch, then the final seven miles at a 7:02 clip.  Felt pretty good, but both feet feel like they're bruised up…at least my legs feel strong.

Wednesday

21-Mar

12.0

16.0

Medium Long Run

0:07:33

8.34

Ran the 6m hill route from work during lunch, then did a few miles with the pooch in the evening.  Finished up with strides, high knees, butt kicks, and B-skips (learned about those awhile back and they're fun).

Thursday

22-Mar

3.0

8.0

Speedwork (Last week at BU track)

11.5

800/1600/800/1600/800/200 - decided to run to BU from home (~3.5m)…completely dehydrated on run back.

Friday

23-Mar

-

5.0

Recovery/Rest

0

My right foot is in rough shape today.  Day off.

Saturday

24-Mar

-

-

Recovery/Rest

0

Foot is still sore, but not as swollen.  With the CSU Soup Run tomorrow, I'll play it safe and take the day off.

Thursday splits: 3:03, 6:21, 3:08, 6:20, 2:50, 0:30.  The 800's and 1600's were done at 10k pace (roughly), although I picked it up a bit for the final 800.  The 200 on the end wasn't on the schedule for the night, but I just wanted to get in a strong/quick lap.  The run home turned out to be pretty brutal though.  I was about a half mile from home when I had to call Elizabeth to start walking towards me with some water.  My body pretty suddenly felt completely drained.

Total miles: 43.46

Ras na hEireann 5k Race Report

The day after St. Patrick's Day is probably not the best day to shoot for a PR, but the weather could not have been better and I didn't have a hangover/headache...So I ended up moving up towards the front to give it a shot.

I felt almost certain that I would be able to set a new PR, but I was planning on letting the first mile dictate what time I would actually shoot for.  I figured I would run based on feel for the first mile, see what my pace was, then take it from there.  Mile 1 was 6:09, so I knew I wasn't going to average sub-6...which would've been nice.

Splits: 6:09, 6:09, 6:01, 0:41

I felt fairly comfortable throughout the race with the exception of the last .14 (I took wide corners throughout the course, resulting in the extra .04).  It was also kind of a "rolling hills" type course, and while I wouldn't say I was comfortable on the uphills, I did pass a lot of folks there.

While I may have passed a lot of folks on the hills, I looked like a giant doofus in the process.

Whatever, good weather, good race, and free beer afterward!

The finish was probably the most interesting part of the race for me.  After turning onto Highland Ave, we still had close to a half mile left to race, but the finish was deceptively in sight.  I picked up the pace right away, and could hear some weirdo grunting with every step...that was a little bit of motivation to pick it up just so I could get away from that.  Then with about 50 yards to go I was just behind and about to pass another runner who was up for the sprint to the finish.  I got about even with 30 yards to go, and there was a section of the finish that was all cobblestone and this dude essentially cuts me off so I either had to run on the cobblestone or fade back...that bugged me just a little bit so I turned on the jets and ended up beating the guy by a few yards.

Official time: 0:19:00

http://coolrunning.com/results/12/ma/Mar18_Rasnah_set1.shtml

Week #11

Last week was clearly one of my better weeks of training so far.  I was able to hit some hills (including Heartbreak Hill) on three of my six runs, I hit double digits four times, and the speedwork continues to go well.

I'm likely going to take it a little bit easier this week, at least in terms of distance.  My legs took a bit of a pounding and I'd like to give them a chance to recover.  Then next week I'll go hard before beginning to taper...race day is getting closer.

Here we go:

Scheduled

Mileage

Actual

Day

Date

(min)

(max)

Description

Pace

Distance

Notes

Sunday

11-Mar

-

3.0

Or cross training/soccer

0

A little bit of stretching & rest.

Monday

12-Mar

11.0

11.0

w/5x600m @ 5K race pace; jog 2 min

0:07:11

10

This felt moderately uncomfortable the whole time, but really, not too bad.  I didn't do the sprints though - that's for Thursdays.

Tuesday

13-Mar

13.0

13.0

Medium Long Run

0:07:49

10.01

Didn't have the time for the full 13 - took it nice and easy as more of a recovery from yesterday.

Wednesday

14-Mar

-

5.0

Recovery

0

Feet have been really sore.  Rest.

Thursday

15-Mar

3.0

8.0

Speedwork

7.22

1600/1200/1200/800 - with a warm up and cool down.  Feet are still pretty sore.

Friday

16-Mar

5.0

9.0

8-15k tune-up race

0:07:56

13.1

I was hoping to get my long run in today, but I was feeling really exhausted all day and called it a day after 13.

Saturday

17-Mar

16.0

20.0

Long Run

0:08:07

4.01

Took a really easy jog with Eli and Raleigh, then finished up with 12 75m strides.

Thursday splits: 6:11, 4:44, 4:35, 2:43.  Each of these were supposed to be done at 10k pace, so I ended up going a little bit too fast.  It didn't feel like I was pushing it too hard though, so I'm happy with the workout.

Friday long run:  With a 5k on Sunday, I took a half day from work to try and get in my long run, but ended up crashing on the couch when I got home.  I was able to get some motivation around 4pm, but I knew it wasn't going to be for the full distance.  It would've been nice to get in the full distance, but I think my body just needed the rest.

Total miles: 44.34

Week #10 - First 60 Mile Week!

What a way to start the week - this weather has been amazing!  It really is frustrating dealing with a chest cold when I'm trying to get in some decent mileage, but when the weather is this nice...screw it, I'm going to run through it.

And if I'm not mistaken, last week was the most weekly mileage I've done throughout the training process..pretty happy with that.  All things considered, I'd say the training is going very well, and hopefully I can keep building on the mileage.

On to the data:

Scheduled

Mileage

Actual

Day

Date

(min)

(max)

Description

Pace

Distance

Notes

Sunday

4-Mar

-

3.0

Or cross training/soccer

0

Surprisingly not sore.  Still can't kick this cold though.  Rest.

Monday

5-Mar

9.0

9.0

w/6x1000m @ 5K race pace; jog 90 sec

0:07:40

10.05

I got through 3 1k surges and decided to just jog the remaining mileage.  Still have the chest cold, and I started getting a headache when I ramped up the intensity.

Tuesday

6-Mar

12.0

14.0

Medium Long Run

0:07:42

10.21

Wanted to get in more miles, but between my achilles and my cold this was probably more than enough.

Wednesday

7-Mar

6.0

10.0

Split Mileage in AM and PM - Recovery

0:07:31

6.05

Ran the route from work that includes hearbreak hill.

Thursday

8-Mar

3.0

8.0

Speedwork

10.44

1200/800 x 3.  An easy run during lunch and plenty of warm up/cool down.

Friday

9-Mar

-

5.0

Recovery

0:08:01

6.46

Ran the roughly the same route from work again that includes hearbreak hill.

Saturday

10-Mar

17.0

17.0

w/14m at marathon pace

0:07:46

17.02

Not a lot of energy.  I was able to work in some surges, but nothing felt great.  The middle of the route included the same hills as Wednesday & Friday.

Thursday splits: 4:41, 2:54, 4:31, 3:04, 4:35, 2:53.  The indoor track at BU was in use, and luckily the weather was nice, so we went outside for this workout.  Lots of swirling winds though, so the paces felt a bit uneven.

We also had the head Sports Psychologist, Adam Naylor, speak with the group after the Thursday workout, which I thought was really interesting.  He had met with the group last year so most folks were familiar with him, but this was a first for me.  We're meeting with him again next week, so this week he asked questions such as: why do we run?  what do we think of in the middle of a race/long run?  how would we describe how we're feeling when we're "on" in a run/race?...I think it was more of a brainstorming session, and that next week he'll try and give some insight on the mental side of preparing for a race or something along those lines.  I'm not sure how much it can help me though - I'm already having fun, this is a blast.  Everyone should do this.  Seriously.

Total miles: 60.23

Week #9

The next few weeks of training are probably the most important for me.

I've been able to mostly stick to my schedule, but recently I haven't been able to get in the long run of 16+ that I feel is important for me both aerobically and mentally.  The longest run of my training so far was my ~19 miler, and while that felt good for the most part - my achilles issues started during that last mile.  I'd like to feel more confident that I'll hold up in the later miles and finish strong.  We'll see this week as I have a long run scheduled for Saturday.

Here we go:

Scheduled

Mileage

Actual

Day

Date

(min)

(max)

Description

Pace

Distance

Notes

Sunday

26-Feb

13.1

13.1

Hyannis Half Marathon

0:06:45

13.25

Lots of head wind, but race couldn't have gone better.

Monday

27-Feb

2.0

8.0

Recovery

0:08:11

5.11

Achilles is pretty tender today.  Took it very easy today.

Tuesday

28-Feb

6.0

12.0

Medium Long Run Recovery

0:08:03

8.11

Achilles moderately sore, but OK.

Wednesday

29-Feb

-

5.0

Recovery

0

Woke up feeling TERRIBLE.  Sick.  Rest.

Thursday

1-Mar

5.0

8.0

Speedwork

7.49

Felt surprisingly ok during the run, but still sick.  1m x 3, 400 x 2

Friday

2-Mar

-

5.0

Recovery

0

Going to try for a long run tomorrow.  Still feeling sick.  Rest.

Saturday

3-Mar

18.0

24.0

Long Run

0:08:05

20

Felt pretty good considering the chest cold.  Mile 17-20 was pretty tough though.

Thursday splits: 6:10, 6:07, 5:58, 1:24, 1:23.  First mile repeats of the training - legs felt really good.

I'm very happy with Saturday's run. I kept a very reasonable pace throughout, the knee & achilles felt mostly fine, and I was able to do all this while still recovering from a pretty nasty chest cold. Good week: 53.96 miles.