Bedford Rotary Memorial 12k Recap

Hey, a new PR!...which is bound to happen when you've never run a 12k before, but still....I'll take it!

Time: 49:43
Splits according to Garmin:
Mile 1 - 6:06
Mile 2 - 6:30
Mile 3 - 6:41
Mile 4 - 6:54
Mile 5 - 6:49
Mile 6 - 6:41
Mile 7 - 6:46
Final .54m - 3:13

Oddly enough, I've never run a 10k either, so I really didn't have much as far as expectations are concerned.  I was primarily hoping to run under 50 minutes, so I'm happy that I accomplished that - but looking at the splits, I feel like I was poorly prepared and didn't run as well as I could have. I haven't been able to get in as many runs in the last few weeks as I would like to, but the runs that I have had (speedwork/hills) have gone fairly well. With those workouts, on top of the conditioning from the marathon, I think there's room for improvement...and really, going out at a 6:06 for the first mile was just plain stupid.

It's not that I ran a bad time, but it bothers me thinking I could have done better. Going out quick was the result of my laziness in not setting a plan, and not eating or hydrating properly the night(s) before likely caused some of the 'empty-leg feeling' I had during those ugly middle miles.

Overall though, it was a fun race. And since it was a USATF-NE Grand Prix event, there were a lot of really good runners on the road.  Top three:

1 1/19 M1824 36:51 4:57 Kevin Johnson 23 M 182 WMDP Hanover NH
2 1/64 M3039 37:40 5:04 Nate Jenkins 31 M 131 CMS Andover MA
3 2/19 M1824 37:59 5:06 Eric MacKnight 23 M 369 Clifton Park NY
(full results http://www.coolrunning.com/results/12/nh/May19_Bedfor_set1.shtml)

Side note...Nate Jenkins, the guy who came in second, has a blog at runningtimes.com that I like to read on occasion - worth checking out. http://wpblogs.runningtimes.com/blogs/natejenkins/

Next races: Escape the Cape Triathlon and Tory Row 5k...

Great photo thanks to KrissyK

Slow Recovery

The last few weeks have been sort of frustrating with the persistent shin splints in my left leg, but I've been able to get in some solid workouts in spite of the nuisance.

And despite taking a lot more days off recently to try and recover, I feel like I'm doing OK with regards to following my 'Summer Schedule'.  I've skipped all of the long runs to give the shins a better chance to get to 100%, andI've been biking a little bit, and getting in some shoulder and core work in prep for the triathlon. Not perfect training, since I haven't touched the water yet, but I'll take what I can get.

Additionally, I've been able to continue the speedwork on Tuesday nights and get in a few solid sessions of hill repeats.

Summary of notable runs:

24-Apr		4.0		8.0		Intervals				7.92		1200x2/800x2/600/400x2, drills, warm up/cool down
27-Apr		-		4.0		Rest / Recovery		0:07:30		8.42		10 hill repeats on heartbreak, 2m+ jog to and from.
3-May		5.0		9.0		Hard or Hills		0:07:30		8.42		10 hill repeats on heartbreak, 2m+ jog to and from.
8-May		4.0		8.0		Intervals				5.94		800/1000/1200/800 - I had another 1000/1200 to go, but the shin was really bothering me.  I'm still pretty happy with the paces though considering my shin is definitely not ok.
15-May		4.0		8.0		Intervals				8.24		800/1600/800/1600/800 - rained again, but a solid workout.  Noticed the shin still, unfortunately.

I missed one speedwork-session due to work-related travel, and one hill-session thanks getting a nice pair of Sox tickets (the game where Beckett was booed off the mound...still fun!). Other than that, I've been making sure I get in those solid workouts and rest or cross train on any days where the shin is tender. I did take 6 days off completely from running prior to the 15th, and that seemed to help a little bit, but hopefully I don't need to do that again.

Long May You Run

I just read an interesting article...
http://runningtimes.com/Article.aspx?ArticleID=25970&PageNum=2

A short excerpt:

Contrary to sedentary America's belief, lifelong running is good for us.

James Fries, M.D., co-author of a 2008 study from Stanford that tracked 528 runners and 423 non-runners beginning in 1984, counts the ways: "Running improves your blood pressure. You're less likely to get blood clots and varicose veins. Bones become stronger and denser. It's a treatment for osteoporosis. It prevents fractures of the hips and spine. The ligaments get bigger and stronger--they protect the joints from wobbling, which is one thing that causes joints to wear out. Lungs get stronger. Our physical reserve is greater."

The Stanford study confirmed what lifelong runners have always suspected:- Runners suffer fewer disabilities. Running delays age-related disabilities by almost two decades.

- Runners are seven times less likely to require knee replacement.

- Running doesn't lead to increased hip, back or knee problems.

- Runners suffer less cancer and neurological problems.

- Runners are half as likely as non-runners to die early.

Runners began the study with an average of 12,000-14,000 miles on their legs, and many have since doubled that. They weren't weekend joggers. Some were Olympians.

'Running is a very natural thing," says Fries, "and there's no upper limit to it, as long as it's not painful.'