9/21 to 9/27: Back to Back Is Not a Dynasty

Going 'Back to Back' doesn't qualify something as a dynasty, but it does indicate that the first time wasn't a fluke. And I suppose that was part of my motivation this past week. To prove to myself that I can handle it.

And hitting 100 miles is nice, but to do it here and there as a one off seems disingenuous, if that makes any sense. Almost like I'm saying to myself, "Hey, I'm running 100 miles, how come I'm not improving?"  Well, because doing it once isn't running 100mpw. And improvement does not occur in one week. I'm reminded of what Bruce Denton taught Quenton Cassidy:

"You don't become a champion by winning a morning workout. The only true way is to marshal the ferocity of your ambition over the course of many days, weeks, months, and (if you could finally come to accept it) years."

I'm not going to win a silver medal, but shoot - why not see if I could potentially handle 100mpw for a few weeks...or months...or years!? Well, I am clearly rambling at this point. So...

checkitoutcheckitoutcheckitoutcheckitoutcheckitoutcheckitout:

21-Sep		Long Run		0:07:39		18.04		Battle Road with the gang. Feet felt stiff at the beginning but loosened up and I finished well.
22-Sep		Easy/Easy		0:07:35		12.22		AM: Commute PM: Commute home + Raleigh dog.
23-Sep		Commute/Intervals				20.96		AM: Drove home for lunch and ran back in. PM: Commute + 1200/1000/800/200x2/600x4.  1200 @ 5-8K pace,  1000-800 @ 5K, 600 @ 5K/Mile/5K pace, 200 @ Mile pace 2 min rest between all.
24-Sep		4HillRoute/Easy		0:08:11		13.58		AM: 7+ at ~8min pace. PM: 6+ at ~8min pace.
25-Sep		Commute/Tempo				16.41		AM: 4m commute at ~8min pace. PM: 12+ total, 5m tempo at 6:0x pace.
26-Sep				0:07:45		11.57		AM: ~4.5 late lunch, full stomach. Ack. PM: 7+ at 7:42/mile.
27-Sep		Fresh Pond		0:07:37		10.00		AM: Fresh Pond in 31 something. Plenty of warm up and cool down. PM: Blue Hills hiking.

Splits:

1200-4:15.60

1000-3:31.29

800-2:48.26

200-36.11

200-35.60

600-2:01.98

600-2:00.65

600-1:59.22

600-1:56.35

Total: 102.78

9/14 to 9/20: Quality, Quantity, and Two New Records

The week started off nicely with the Lone Gull 10k, running a new PR in 36:10 and it only got better from there. I had a solid second run that night of 5+ miles at a low 7 minute pace. Nothing too crazy, and though I was planning on taking it easy - I figured, if the legs still had some pop in them then why not let it roll? Then on Monday afternoon I hit the 4 Hill Route at a much quicker pace than I normally do (~7min pace), followed up by a second 8+ miler in the evening. The "data" will have all of those details, but the general idea is that I had a solid week and I need to be careful as I'm in uncharted territory with this combo of quality and quantity.

So the first record is obviously the Lone Gull 10k PR, and the second is the total mileage. I ended the week at just over 105 miles. At some point I need to develop a plan, because this wasn't planned at all. Not only that - even though I'm healthy, I don't think I could maintain this level for weeks on end...still...it is part of the general plan of MORE MILEAGE! If I want to stay healthy though, I might be wise to be careful in the coming days and weeks to make sure I do all of the ancillary crap that I've been ignoring.

Well, here it is. Here is the DATA:

14-Sep		Lone Gull 10k/Moderate		0:05:50		16.83		AM: Lone Gull 10k in 36:10. PM: Shakeout around the Charles. 5m a little quick at 7:11/mile.
15-Sep		4HillRoute/Moderate				17.18		AM: Late morning run on the 4 hill route. 7m at about 7:00/mil, plus another mile with Raleigh. PM: 8.5m from the Back Bay + Fresh Pond with Eli and Raleigh at 7:48/mile.
16-Sep		Easy/Intervals		0:07:48		19.32		AM: Commute to work. PM: 1200/(1000/600/400/200)x2 - I had stomach issues during the second set, but managed to only miss 100 meters of the 2nd 600. Everything else was uncomfortable, and the 400 was slower and on my own, but I got back with the group to finish the 200.
17-Sep		4HillRoute/Moderate		0:07:40		14.32		AM: More like noon, 8m at 7:55/mile. PM: 6.24m at 7:32/mile.
18-Sep		Easy/Tempo		0:07:34		16.10		AM: Commute. PM: Commute and a two lap tempo around Fresh Pond with Terry, Jon, and Jonathan.  Averaged about 6:0x for the 5.
19-Sep		MLR/Easy				17.40		AM: Battle Road, 12m in 1:31:30, first two slow with Raleigh. PM: Ran home after dropping the car off with Eli in the Back Bay, 5.4 @ 7:36.
20-Sep		Fresh Pond		0:05:50		4.29		AM: Fresh Pond in 14:10, felt really slow. PM: Apple picking, rest.

Splits:

1200-4:15.25

1000-3:26.41

600-1:58.49

400-1:13.40

200-33.72

1000-3:25.61

500-1:50.94

400-1:16.74

200-32.07

Total Mileage: 105.44

Lone Gull 10k Race Report (2014)

On Sunday morning I woke up early and drank a delicious cup of coffee, and ate about half a bowl of oatmeal before heading off to the Lone Gull 10k in Gloucester. Elizabeth decided to come along and I wish she felt ready to run again, but I can understand not wanting to race unless you're ready. Anyways, with Eli in the passenger seat and Raleigh in the back we got to the parking lot with not as much time to spare as I would've liked.

The beach parking lot had a fairly long line of cars, but it moved quickly and then the men's room didn't have any wait. Unfortunately, the line for club-runners to pick up their bib number was slow moving, and so I was only able to get in about 2 miles worth of a warm up, and limited drills & strides.

On the starting line I saw Terry about 15 feet away parallel to me, and Kevin and Jonathan a few rows behind me. My right foot felt a little tight during warm ups, but other than that I felt prepared.  I backed off the miles the previous two days and was looking forward to improving on the 37:59 I ran here last year.

When the sirens sounded the crowd awkwardly shuffled along, unsure of whether that was the start or not, and once we got moving there was quite a bit of jostling. One guy cut me off, and another guy elbowed me - neither was a big deal, but that always annoys me just a little bit. Do they do that to everyone they pass? I mean, we aren't fighting for position on the rail...I'm not sure I really see the point. Anyways, it wasn't long until the crowd started to spread out.

I don't really remember much of the first mile, I just tried to keep the pace quick and find a comfortable rythym. The garmin buzzed and showed a 5:37 first mile, and I felt good about that. It wasn't too fast, and I felt I could sustain that had it been a flatter course and less windy day.

Mile two was a bit more challenging. I started to let myself get too comfortable, and I think having a limited warm up didn't help me.  Shortly after taking a right into some neighborhoods Terry came up on my on the right and a small group formed around me. I matched Terry's stride, but it got a little crowded so I swing wide and caught up to him so we could run side by side. This lasted only a short while, and soon there after we hit a downhill that I wanted to take advantage of and I ended up opening a small gap.  After that we were running alongside an inlet or something, and it started to get a little windy.  Not too bad, but enough so that I noticed it.

A large handful of Lowell runners passed Terry and I on our left, and I was a bit surprised as we were a couple miles into the race and they seemed to be hammering it.  It's not like Terry and I were backing off either. Then a guy on a bike kept giving EJ (a Greater Lowell runner) a hard time - "gotta get the monkey off your back!" etc. etc...maybe that was spurring them on? I would've been like, "back off dood unless you want me to push you off ur bike!"

I was moving well and felt comfortable as I hit 5k in 17:58ish. In this nice little neighborhood there were a lot of sharp turns and the road was very undulating.  Looking back at my splits, it looks like I really sucked during the 4th mile. But I don't know, sometimes the course can slow you down.

Once we got back to Atlantic Road for the final section of the race I hit some brutal headwinds. I don't even know if it was hilly or not, I just felt like a giant sail. I had the "pain face" on for virtually the entire final stretch, which also means my eyes were half closed. A Somerville Road runner was drafting off me for a short stretch, and he mentioned that he'd fight the wind for a bit, but it he started to slow after only 100 meters or so - and so I went back into no man's land to fight the wind alone.

I kept glancing back to see if the group behind me was catching up, but it looked like I was neither gaining on the folks ahead of me nor was I losing any ground. That was good, but I tried to bear down and make up some ground on those ahead of me for the final push. I ended up just getting past a runner I normally don't beat just before the crest of that final short steep uphill. I then made a solid push for the finish. I was cruising well, and noticed that a BAA runner was trying to kick past me. I had plenty of room and I started to kick and easily put about 8 meters between us. Stupidly, I slowed as I felt kind of dickish kicking in past the lone female ahead of me. Just as I slowed I could hear the BAA runner again and I needed to kick it back into to gear to stay ahead of him. Which I did.

Splits:
5:37
5:49
5:36
5:57
5:49
5:58
1:22
Final Time: 36:10
http://www.coolrunning.com/results/14/ma/Sep14_Eighth_set1.shtml


So, last night at track Kevin asked me, "so, are you happy with the race?" And, at first glance I am. But the question got me thinking a little bit more about how I view the race. Yes, I set a big PR, and I was able to finish as the top CSU runner. I am happy with both of those aspects of how the race went...but I can't help but be a little disappointed. I thought I was capable of running faster. I think I know what the problem is...NOT ENOUGH MILEAGE!!!!!

9/7 to 9/13: Holy Crud, I Love Fall Weather

Holy crud, I love fall weather.

On Saturday 9/6, I ran the Skyline trail and it was the hottest day of the summer. I was pooped and cooked. The very next day, and the start to this 'running week' it was a beautiful crisp fall morning. The difference was incredible, and even though my legs were very very tired, I was able to finish the run in large part due to the temperate weather. Hopefully it continues for some time...like...a few months.

What is it? It's this!:

7-Sep		Long Run		0:07:32		17.09		Battle Road with Kevin. Saw the New Balance group out on the trails today too. Tough run after yesterdays effort, but finished well.
8-Sep		Fartlek-ish		0:07:08		6.63		AM: Rest PM: Sort of a fartlek, started at around 6:50, then cut down before running into Nicole for a  mile+, then cut back down.
9-Sep		Commute/Intervals		0:07:25		19.21		AM: Commute, a little quicker. PM: 800x7,
10-Sep		Rest/Easy		0:07:32		7.12		AM: Rest. Right foot still sore, and left shin a tiny bit tender. PM: A little over 7, around the Charles, a short bit with Eli & Raleigh, then around Fresh Pond. Then Trivia Night!
11-Sep						13.89		AM: Commute to work. Legs stiff. PM: Commute home + 3m tempo around Fresh Pond with Terry.
12-Sep		Rest/Easy		0:07:55		6.04		AM: Rest PM: Later lunch time run.
13-Sep		Easy		0:07:30		4.20		Easy around the Charles.

Splits:

800-2:46.30

800-2:44.82

800-2:46.06

800-2:49.30

800-2:45.65

800-2:43.66

800-2:38.98

Total: 74.18

8/31 to 9/6: Cutting A Workout Short

At the Harvard Track on Tuesday night, it was hot and humid, but I made it to the track and if you show up you might as well run, right? Well, I started the workout, but I did not finish it.  I have only done this one other time that I can remember and that was in the winter of 2013. It was my first run coming back from a stress fracture. So, I could cut myself some slack. This time around, I was simply cooked. On the third 400 I was fading badly, and I could feel my form coming apart. Now, there have been plenty of other times where I've thought, "this workout is not going well, I think I'll shut it down" - only I never have. So, anyways - here are some excuses that I told myself that reduced some of my 'quitter's guilt'.

- I had just run a hard 15k race two days before. Maybe I needed more rest?

- My right foot had/has been a lingering issue, and I felt 3 more 400's with poor form might pose an injury risk.

- It was BRUTALLY hot and humid. Sometimes the weather forces you to alter your plans.

You know, I thought I would have a longer list...I guess not. Each of the excuses look valid to me though. And all three together make me think I did the right thing.  As of today, almost a week later, my right foot is still a minor issue, but it isn't worse. I'd call that a victory.

Here is the log of running:

31-Aug		Labor Day 15k		0:06:04		14.33		82nd - really tough race.  Soupy weather, head wind, hills…happy to race hard and race well though.
1-Sep		Easy		0:07:21		5.13		Went out easy, but was faster than expected. Right foot still achy, but it didn't cause me to change my stride.
2-Sep		Intervals				14.00		AM: Did not run to work. Want to give the foot a little bit of rest. PM: 1000x3/400x3 - brutally hot and humid. Cut the workout short.
3-Sep		Moderate		0:07:37		7.01		AM: Rest PM: Quick around the Charles.
4-Sep		Easy/Tempo		0:07:30		15.69		AM: Commute to work. PM: Commute home + tempo around fresh pond. 5m in 31:49. Terry dropped me with about a mile to go. I was hurting, but felt good about gutting it out.
5-Sep		Easy		0:07:27		5.01		Getting in the miles miles.
6-Sep		Trail Run		0:09:51		13.21		Ran the Skyline Trail at the Fells. Holy crap did this run kill me. It didn't help that it was the hottest day of the year.  Great route though.

Tuesday Splits:

1000-3:33.67

1000-3:34.32

1000-3:38.84

400-1:20.22

400-1:19.63

400-1:22.33

It doesn't look like I fell apart on that third rep, but I did.

Total: 74.38

GMAA 15k Race Report

The 2nd Annual GMAA 15k in Burlington VT was my first ever 15k - it's nice heading into a race knowing that I'll be setting a PR.

On Saturday afternoon, Elizabeth and I got in the car for the three and a half hour drive and made good time, and had a little luck as well - we passed a cop as were driving 90mph on Rt.89, but he must have been looking at his smartphone as we cruised on by. This was also our first visit to Burlington and the views of Lake Champlain were pretty incredible. We enjoyed a picnic in the park and then some karaoke at a little dive bar with Del and Judy. And then we drove down towards the starting line and ended up parking in the library lot next to the high school and car camping for the night. It was mostly OK, though it's difficult to regulate the temp inside the car, and we had to adjust the windows and sun roof a few times thanks to the heavy wind and, at times, rain.

The morning of the race, I woke up feeling surprisingly rested. I walked Raleigh a bit to get the legs loosened up then drove down the street for some Dunkin'.  I only had a few sips after parking and bumping into Kevin. Once I grabbed my number and jar of pasta sauce I dropped everything off and went for a warm up run. We ended up running what wasn't even part of the course (whoops, that one is probably on me!!), but it was a nice warm up nonetheless. Surprisingly, it wasn't noticeably swampy at this point.

Once we finished the warm up we bumped into Terry and a handful of other CSUers and we all made our way to the starting line.

The first half mile was relatively quick before hitting a small hill, which was so early in the race that it went virtually unnoticed. We turned a corner and ran along a long straightaway with views to the right that were pretty cool. I tried to find a rhythm and hit the off switch, but there was a stiff head wind for those first 3 flat miles. On more than one occasion I found myself as the lead man taking the brunt of the wind, and I would attempt to pick it up and latch onto someone ahead of me, or at a minimum - make the people behind me feel the wind for a bit.

For those first few miles me, Terry, and Kevin kind of went back and forth. I think each of us were trying to settle in, and I can't speak for everyone, but I never found a great rhythm.

As we made our way into the hillier sections of the race, the wind lessened, but the weather felt more and more oppressive - it was like a steam room had been turned off and we were running in the light mist as it settled. That made for some swampy running. This may have been the first time that I've wanted MORE water stops in a race. It wasn't until the 5k mark that we hit a water station, and when I dumped the water over my head I could feel it go from cold water on my bald spot to hot water as it hit my neck.

During miles 4-7, I was holding position ahead of Kevin and Terry and would try to steal a glance back at every sharp turn. I caught glimpses of Kevin, but couldn't spot Terry, though I knew he was there. I ended up passing the 10k mark at 38:07, so I was pretty happy with that pace given the conditions.

It was somewhere in the 6th mile that I found myself in no man's land. There were guys not too far behind and not too far ahead, but no one was running with me. Running for a specific time was out the door due to the conditions, but I still wanted to compete. So I would try and get some songs in my head, or use the crowd for motivation, but it wasn't quite working. Then at one point I considered, "maybe I should slow a bit and run with the group behind me." Tempting as that was, I had another thought at the same time, "no, you haven't been running all these miles to ****ing drop back in a race."  That voice was more convincing, and it was right. Training hard to run a 'safe' race doesn't make sense to me.

I ended up holding my position fairly well from this point on. I was passed by one guy, who I later passed as he was dry heaving or farting or something...then he promptly passed me again a few minutes later (MAD RESPECT DOOD!). But other than him, I ended up picking off people as the miles passed.

The final mile+ goes downhill for roughly a quarter mile, then uphill for a bit, before turning towards the high school and turning again for the final 150 meters to the finish. There were very few people I could pick off at this point, but I made a solid kick to the finish anyways and was able to just get past another runner at the line.

I finished as the 82nd male, and the 1st CSU runner - which is primarily how I gauge success in the USATF Grand Prix races. It was a good race.

Splits:
5:59
5:56
5:57
6:29
6:09
6:10
6:08
6:05
5:57
2:13

Final Time: 57:07

Other Photos

8/24 to 8/30: Just the data

Like I said:

24-Aug		Easy/Moderate		0:07:40		10.61		AM: Easy ~4+ on the Cape. PM: Moderate 6m around the Charles
25-Aug		4HillRoute/Moderate		0:07:50		18.00		AM: Late morning 8m on the 4 hill route. PM: 10m, commute from Back Bay then just kept running until I saw Eli was back from work.
26-Aug		Easy/Intervals		0:08:00		18.57		AM: Commute to work. Left foot is troublesome. Right solius is too. PM: Commute home + track workout. (1200/1000/600)x2 - bonked pretty hard on the second set and on the run home.
27-Aug		Rest/Easy		0:07:53		4.02		AM: I needed to rest, badly. PM: Just an easy 4 around Fresh Pond.
28-Aug		Easy/Easy		0:08:07		11.48		AM: Commute to work, easy. PM: Ran a bit with Raleigh, then a bit with Kathleen. Picked it up for a bout 3/4 of a mile just to get some turnover, otherwise keeping it easy.
29-Aug		Rest/Easy		0:08:12		4.06		Went out for easy miles, my right foot is a bit achy.
30-Aug		Easy		0:08:04		4.87		Kept it easy in the afternoon before the drive up to Burlington. Right foot felt ok, but definitely something to monitor.

Splits:

1200-4:16.42

1000-3:32.06

600-1:57.44

1200-4:17.41

1000-3:38.57

600-1:58.68

Surprised to see that only the 2nd 1k was slower. I probably should've cut the workout short, but whatever.

Total: 71.61