Thursday, December 26, 2013

12/15 to 12/21: Treamiles are Boring

15-Dec Long Run 0:08:38 12.40 Biffed it on the ice! First time! Also learned the term 'biffed it'!!
16-Dec Easy/Easy 10.29 Double trouble. Stayed upright, but slow as crap.
17-Dec Easy 4.03 AM commute to work. Icy and slow.
18-Dec Moderate MLR 0:07:30 10.08 Treadmiles. Too icy, and would've taken forever to get this done outside.
19-Dec Intervals 10.50 1000/800/600x2/400x2/200x2/400x2/200x2 - I added on the last 4 to the end. Lots of quality.
20-Dec Easy 0:08:28 5.05 Just an easy run before Border Café.
21-Dec Fresh Pond x 2 0:06:15 8.18 Fresh Pond 2 lapper - 4.52 @6:15, negative split.

Splits:
1000-3:21.09
800-2:40.28
600-1:57.08
600-1:56.14
400-1:15.00
400-1:13.46
200-32.77
200-30.28
400-1:19.80
400-1:18.82
200-34.73
200-34.30

Total: 60.53

Thursday, December 19, 2013

Assault on Mt. Hood Race Report: Best Race Ever

This was probably my best race ever...

Workouts and general mileage have gone alright since the underwhelming Thanksgiving 5k, but I wasn't expecting anything special at Mt. Hood - I knew it would be a fun race nonetheless. There was a great contingent of CSU runners, and it was my first XC race ever. We had two teams signed up for CSU consisting of Kevin, Terry, TomW, Andy, and Pat (Masters team) and another team of myself, Phil, TomD, and Alex (open team). So we had some fun inter-squad competition to look forward to as well.

Me, Tom, and Phil carpooled from Cambridge and met up with the rest of the CSU crew for a warm up, and we took a look at the first 2+ miles of the ~3.4 mile course. After stopping off at the car to change shoes, we took a quick look at the last half mile of the course. My takeaway from the warm up: hilly as crap, crazy cold but not too windy, and not great footing. After retreating to the clubhouse to do some light stretching and shed some layers, we went to the starting line.

The race went off, and quickly narrowed onto a cart path. I was caught behind a group of folks that went out at a full sprint - and I watched TomD haul ass ahead as he elected to bound along the edge of the cart path sneaking through the clusterfudge. I waited for the course to open up a bit before making an effort to catch up as I knew the course would bottle neck again shortly thereafter. Terry, Kevin, and Phil were within sight before ascending towards the tower, and the subsequent steep downhill.

TomD and I flew on the downhill to catch up with the group of three, and I kept my momentum going at the turnaround - I was not going to try and kill it up the freaking massive hill so I used my energy holding the quick pace before transitioning to what felt like a glacial crawl up the aforementioned freaking massive hill...anyways, I just churned the legs trying to avoid burning too much energy and we all stayed fairly close together. The course continued to roll along as we passed the mile marker, and I expected the others to start putting some distance on me - but I planned on holding on as long as I could.

The middle portion of the race was more of the same - hit the hills cautiously, let it fly on the downhills, and keep everyone in site. At about 2.5 miles the course had one more big downhill and I really opened up my stride to reel in Phil, Terry, Kevin, and another runner. I was pretty gassed, but I wasn't fading...so I had that going for me, which was nice.

With about a half mile to go I was still hanging onto the back of the pack - we took a sharp turn around a tree, and Phil took a spill, but bounced up and recovered quickly. I expected Terry and Kevin to make a move, and I decided I would make an aggressive push before they had a chance to open up any sort of gap. So I surged ahead and moved to the front of the group for the first time all day.

Initially I thought to myself, "Kevin and Terry will pass me shortly", but I saw the final hill ahead and got a shot of confidence knowing that after that short steep hill was a downhill to the finish. So I kept pushing hard, and grunting in pain at any moderate incline on the course.

I was holding onto front position within the group of four (barely) as we approached the base of the final short steep hill. During warm ups my shoes had a difficult time with traction on this hill - so I focused on keeping my footing, tried to hold position...meanwhile my freaking quads were on fire. I was able to just barely stay in front as we crested the short hill and turned towards the final ~250 meters toward the finish. My legs were beat, but they had just enough juice to hang on.

I didn't win the race or anything (15th overall)...But I did finish as the top CSU runner - the first time that has happened - which easily qualifies this as likely my best race ever. 

Note: It's always fun getting situated at the starting line and looking over and seeing a 2:14 marathoner...

Lots of good performances from CSUers (who earned multiple nutcrackers): Results: http://www.coolrunning.com/results/13/ma/Dec14_Nineth_set1.shtml

Tuesday, December 17, 2013

12/8 to 12/14: Oh hey, winter

I don't mind the winter, but I'm starting to mind the icy sidewalks. Must...avoid..treadmill!
Sunday 8-Dec Long Run 0:07:40 16.70 Battle Road. Really dehydrated at the end of the run due to a late night. Otherwise, felt comfortable.
Monday 9-Dec Recovery 0:08:10 6.05 Easy run around the Charles.
Tuesday 10-Dec Indoor Speedwork (Harvard) 14.20 Dang, running home from work sure adds some miles! (600/400)x5/200x3 - 600's at just under 5k, 400's at mile, 200's comfortably fast. This workout didn't feel great, but I was able to gut it out.
Wednesday 11-Dec Recovery 0:07:57 4.05 Easy cheezy lemon squeezy.
Thursday 12-Dec Moderate 0:07:23 7.01 First and last mile easy, middle five at about a 7min clip just to get a quasi tempo in.
Friday 13-Dec Moderate 0:07:34 5.01 Took the day off and just went out for a relaxed five.
Saturday 14-Dec Assault on Mt.Hood 7.10 Probably my best race ever.

Splits:
600-2:04.55
400-1:15.80
600-2:03.06
400-1:16.22
600-2:03.28
400-1:16.20
600-2:03.42
400-1:14.88
600-2:03.27
400-1:11.30
200-35.35
200-32.83
200-33.83

Total: 60.12

Thursday, December 12, 2013

12/1 to 12/7: One Cold Gone, Another Arrives

Dang, winter came quick!

Sunday 1-Dec Rest 0.00 Sick
Monday 2-Dec MLR 0:07:46 10.02 Felt terrible…another day off might've been in order. Oh well.
Tuesday 3-Dec Moderate/Tempo 0:07:15 10.16 Felt ok in the afternoon and ok in the evening. Not particularly good though.
Wednesday 4-Dec Moderate/Moderate 0:07:30 10.21 Ran back to work in the afternoon, then around the Charles in the evening. Probably going a little too fast.
Thursday 5-Dec Indoor Speedwork 9.55 800x2/400x4/200x2 - 800's at slightly faster than 5k, 400's at mile pace, 200's comfortably fast. 400's were tough, everything else felt very comfortable.
Friday 6-Dec Recovery 0:08:13 6.12 Easy w/Raleigh then around the Charles.
Saturday 7-Dec Fresh Pond x 2 0:06:10 6.47 Fresh Pond 2-Lapper in 30:06. 2nd place.
Splits:
800 - 2:47
800 - 2:39
400 - 1:13
400 - 1:13
400 - 1:13
400 - 1:13
200 - 33.x
200 - 33.x

Pretty tough to hit the 400 splits, but it's a good sign that I was steady. I need to make some time for faster work on the track if I want to get in one of the BU mini meets...

Also ran Fresh Pond and went for the 2 lapper. I went out like I was running one lap, felt like crap, so I slowed it down and went for two laps. Pretty happy to run low 6 for almost 5 miles while my legs felt like crap. Running this is going to be an important part of marathon training.

Thursday, December 5, 2013

Thanksgiving Pilgrim 5k Race Report

The past few months I've felt very fit. All my workouts have been going well, and I've been putting in more mileage than ever. So I approached this small 5k in Plymouth a bit more seriously than I have in years past. Last year I came in 4th overall and did not run particularly well. My recent fitness showed that I would be at least a minute faster if I ran well - and as long as there were no surprise race entrants, I would be able to compete for the win (not something I can do frequently).

Race morning was cold, and I got in a shorter warm up than I was hoping and no drills. I felt pretty good though. Even though it was in the 20's (maybe colder), I felt warm enough with just gloves. The announcer called everyone to the start and I weaved my way up to the front while just about everyone made comments about the crazy guy wearing barely any clothes...Once to the front I found the only other guy in a club shirt from the Somerville Road Runners. I recognized him from last year, and knew he was one of maybe two or three other guys that would probably be going for the win.

The bell was rung and we were off. As is typical, there were a few young kids that went out hard, but me and the SRR basically stayed shoulder to shoulder. After about a quarter mile the kids faded, and we began to pull away from the pack.

We held a fairly steady 5:45 pace up until the turnaround point around the halfway mark. I liked that we were able to see the runners as we approached the 2nd half of the race - hearing Matt, Corven, Freeters, and Layman at varying times gave me a shot of adrenaline. And really, almost all of the runners said something encouraging since it was pretty clear we were having a good race.


Courtesy of Plymouth Rock Racing


Once we hit the turnaround we both start to 'race' a little bit more. I would inject little surges, and he would react, then counter by holding the surge a little bit longer. This went back and forth for the remainder of the race, but once we hit the ~3 mile mark he picked up the pace for a final surge. I was able to hang with him up until the final two hills that felt like mountains.

I dug into the well of pain, but the legs just weren't able to produce. I wish the final straightaway wasn't uphill, because I'm confident in my kick - but I didn't have a chance on those hills as SRR looked extremely comfortable.

In the end I finished 3 seconds back, and recorded my first ever 2nd place in a race of this size (594 finishers). Not bad, but finishing 3 seconds back really stings. I need to work on my strength in the hills. And just flat out get faster.

(Note: Course was long. We averaged about a 5:48/mile pace.)

11/24 to 11/30: Stupid Cold / The Streak Ends

There goes my streak. Fifty days in a row of running. And six weeks at 60+ miles. Thanks to a stupid cold.

Sunday 24-Nov Long Run 0:07:30 14.26 Battle Road. Freaking cold and windy.
Monday 25-Nov MLR 0:07:37 10.32 Ran home from work and kept going. Had a couple of inadvertantly fast miles due to the story playing in my head…
Tuesday 26-Nov Easy/Speed 0:08:04 11.21 Commute to work in the AM. 800x2/200x2 in the PM. No CSU workout, so I did a short workout just to get some turnover before Thursday.
Wednesday 27-Nov 0:07:43 2.02 Easy w/Raleigh
Thursday 28-Nov Pilgrim 5k 0:05:48 5.71 2nd place.
Friday 29-Nov ADATTTFG 0:08:54 1.08 Easy warm up before football.
Saturday 30-Nov Rest 0.00 Sick

Splits:
800-2:52.8
800-2:51.9
200-36.5
200-31.8

Just an easy workout on Tuesday to find a good 5k pace, then get some turnover going for the 200's.

Total: 44.60