12/20/15 to 12/26/15: Christmas Week Running

I was a little bit concerned about an IT band issue to start the week, but after making use of that awful foam roller I keep in the corner - that seemed to do the trick.  Perhaps that could be a New Year's resolution heading into 2016?  We'll see.

With a pretty busy week I figured I wouldn't be able to get in a second workout, so on Tuesday I did a bit of a workout on my morning commute in addition to a great session at the Harvard indoor track.  The morning workout was pretty simple and easy: 2m warm up, 1 mile hard, 1 mile moderate.  I ended up averaging about 6:55 for the 7+, so I was happy enough with that.  Nothing special.  The workout at Harvard was a vanilla 10x400, but I was really pleased with how it went.  I didn't feel especially great, but each rep was under 1:12.  I'll take that.

With poker cards ending earlier than usual, Elizabeth and I were somewhat unexpectedly back home Christmas night.  So on Saturday I made the decision at 9:50am to run the Fresh Pond race at 10am...my legs actually felt pretty good running in the low 5:40s, but my lungs were really funky - like I couldn't get a full breath.  I decided to stick with the one lapper and stay fresh for the long run on the 27th.

Here tis:

20-Dec		Long Run		2:18:00		18.14		Battle Road, 18+ at around 7:30.  Right knee still a little tight/IT band.
21-Dec		Easy/Moderate		1:01:41		16.46		AM: 8+ commute at 7:30. PM: 8+ at 7:45.  Had to stop at about 3.25 because I felt totally out of it.  Started to sweat profusely.  Sat on a bench, had a little Gu and eased back into the run.  Stopped at 8 instead of the planned 10+.  Felt fine by the end, but not fun getting so zoned out.
22-Dec		Easy/Speed		0:48:55		21.14		AM: 7+ at 6:55.  2m warm up, then 1m moderate 1m hard until the end of the run. PM: Commute to Harvard then 400x10.  A good long warm up, and a two lap recovery after the first two, then standard 1 lap/2min after that.
23-Dec		Easy/Easy		2:21:46		18.29		AM: 8+ at 7:45. PM:10+ at 7:45.
24-Dec		Christmas Eve		0:52:02		6.48		Easy mileage.
25-Dec		Christmas		0:44:15		5.02		Easy mileage, found a fun trail in Plympton too.  Good news for future family visits.
26-Dec		Easy/Easy		0:26:01		4.06		Fresh Pond in 14:03. Not bad, but I was having some weird breathing issues.  Each breath felt like a 1/2 breath.  Strange.

Splits:

1:10.67

1:11.56

1:10.34

1:11.02

1:09.88

1:11.05

1:11.92

1:10.91

1:11.44

1:10.39

Total: 89.59

12/13/15 to 12/19/15: Feeling Like a Slug

I'm pretty darn tired, and busy so I'm just going to get straight to the stuff:

13-Dec		Long Run/Easy		2:48:09		21.29		AM: Battle Road, 18+ at 7:45. PM: Easy over to Marathon Sports to pick up the Pub Series (free) NB shoes. 3+.
14-Dec		Moderate/Moderate		2:08:11		17.11		AM: 7+ at 7:25 PM: 10+ at 7:30.
15-Dec		Easy/Easy		1:48:53		14.35		AM: 8+ at 7:40. PM: 6+ at 7:40.
16-Dec		Easy/HARVARD Track		2:19:41		17.64		AM: 7+ commute at 8min. PM: Run to Harvard Indoor.  1200/200x4.  Felt flat and sucky.  As usual.
17-Dec		Easy/Easy		1:56:01		14.35		AM: 8+ at 7:45. PM: 6+ commute home.  Went very slow because my right knee/IT is bothering me.
18-Dec		Easy/Easy		1:23:00		10.13		AM: 5m easy. PM: 5m easy.
19-Dec		BU Mini Meet		1:06:00		8+		1600 Meter Relay.  After looking at the video, I think I ran 4:53.1, roughly.  Though, it could be slower than that by a second or two.  Either way, I'm not happy with my performance.  However, our team did well, so there was some silver lining to the day.

Splits:

1200-3:45.45

200-34.56

200-34.43

200-34.13

200-33.34

Total: 102.87

12/6/15 to 12/12/15: Good Week of Running & Assault on Mt Hood Race Report

This was a pretty intense week of running, capped off with a very poor performance at the Assault on Mt Hood cross country race in Melrose.  To start off, Sunday's long run went well, with Elizabeth joining for a good chunk of mileage once again (and getting in some good prep for next the 2016 installment of the NERunner Pub Series).  Then on Tuesday my improvised mile workout went very well.  I was on tired legs to start the workout, and ran a controlled 5:01 mile on a crowded track.  The remaining reps were vanilla, but I ended up feeling good about the workout.  A 5:01 as a controlled effort...2 years ago I ran roughly that time in an all out effort on the springy BU track.  Will I be running 4:50 in a controlled effort in two more years?

Speaking with Terry during the cool down, I mentioned that this year's mile training has been mostly improvised and after looking through my past few months of training I hadn't realized quite how true that statement was.  Last year I planned out three months of training with weekly mile workouts, and this year each time I've shown up to the Harvard track with no plan in place.  I'm not sure how I feel about that, but I have been focusing more on mileage than workouts, so I suppose it makes sense.  The lack of a pre-planned workout has also helped keep away from the mindset of "this is the workout on the calendar therefore I must do it," which is always a dangerous game to play.

Thursday's workout at BU went well, but it was certainly challenging.  The 400s were a grind, but the good news is that the 800s at 5k pace felt totally in control.  And I capped the workout off with a crisp 200 where Danny smoked me...a good sign for the mile relay on Saturday (for him!).


Finally, the Assault on Mt Hood XC race went...poorly.  Elizabeth and I showed up later than I would have preferred, but I was still able to get in a reasonable 2 mile warm up with strides and drills.  Unfortunately, I felt like I had no energy in my legs during the strides.  That has happened in races before, but this time around it seemed to carry more weight.  At the start Terry, Kevin, and I found a good spot on the line with a straight route to the bottle neck.  With a quick sprint at the gun, I felt I was in good position, and I didn't have to battle any elbows or suffer a slow down from anyone in front of me.  As we entered a section of single track, I was moving well enough with space ahead and behind.

The course quickly narrowed once more during the assent towards Slayton tower, which in post-race recaps with my fellow competitors, Elizabeth somehow had no memory of the tower.  Kevin's theory is that she was so focused on the rocky footing that she didn't notice the tower...now that's focus!

I was hurting already at this point, and the subsequent steep downhill was very uncomfortable.  The descent started out so sharp that I felt like I was going to slip on the pavement even with the good footing.  In years past I had no hesitation bombing the downhills, but this year I was cautious and I likely paid for it.  I hit the first mile in about 5:45/5:50 and I was ok with that considering the hills up to that point.  Unfortunately, there would be more hills throughout the course and my complete lack of hill training was bright light of pain for the rest of the day.

After ascending "nutcracker hill" I was crawling, and soon passed by Kevin.  Wallowing in agonizing oxygen debt, I never recovered.  I kept Kevin within shouting distance until the final hill where I lost about 10 seconds in a span of 10 meters.  All in all, I was ill prepared for this race.

Oh well, they can't all be PRs.  Here is the stuff.

6-Dec		Long Run		2:19:49		18.08		Battle Road.  Good run.
7-Dec		Easy/Moderate		2:11:37		17.19		AM: 7+ commute at 7:45 PM: 10+ at 7:30.  I saw a raccoon along the charles, and I stopped to try and take a picture but it waddled away, then got in the charles and started to swim across the river.
8-Dec		Easy/Speed		2:36:34		19.63		AM: 7+ at 7:40. PM: ~7 to Harvard.  Then, Mile/200x2/400x4.  Mile at 3k pace, everything else at mile pace.
9-Dec		Easy/Easy		1:41:57		13.2		AM: 7+ at 8. PM: 6+at 7:40.
10-Dec		Easy/BU Track		2:42:00		25.63		AM: 7+ at 7:50. PM: Commute home and to BU.  (800/400x2/200)x3 at 5k/mile/faster paces.  Really taxing workout and was close to bonking on the unexpected run home.
11-Dec		Easy/Easy		1:19:54		10		AM: 5+ commute at 7:45 PM: 4+ commute home in whatever, then a Christmas Celtic Sojourn.  Good stuff!
12-Dec		Mt.Hood		0:46:45		6.34		Assault on Mt. Hood.  Felt a little sluggish on the warm up, and it carried through for the entire race.  Lack of hill work really showed, and Kevin blew past me midway through.

Tuesday Splits:

Mile-5:01.9

Rest-2:35.42

200-34.45

Rest-2:44.73

200-34.53

Rest-3:05.84

400-1:12.61

Rest-2:30.29

1:12.69

Rest-2:34.42

1:13.13

Rest- 2:16.61

1:13.87

Thursday Splits:

800-2:38.67

400-1:11.83

400-1:12.52

200-34.85

800-2:37.27

400-1:13.19

400-1:13.74

200-34.36

800-2:36.28

400-1:12.73

400-1:10.63

200-31.52

Total: 110.07

11/29/15 to 12/5/15: It's December Already?!

All the way back on Sunday September 13th at Battle Road with Kevin, I inadvertently started to run...more.  At that time, my current seven mile morning commute was a not-quite-established routine, and I was still a doe-eyed newly wed.  I had been hoping to formulate a training plan leading up to one of the BU mini meets, but all of the sudden three months have gone by.  How'd that happen?

Last year the mile training was very deliberate and executed fairly well.  This fall has been a bit different, but I think I'm rounding into form.  We shall see.

The stuff:

29-Nov		Long Run		2:20:28		18.23		Battle Road. Took 2 ibuprofen for the swelling in the left foot.  Fine to run on, but didn't want to alter my gate.  Felt pretty good.
30-Nov		Easy/Moderate		1:20:06		10.59		AM: 5+ at 7:37. PM: 5+ at 7:31.
1-Dec		Easy/Speed		2:15:22		16.81		AM: 7+ at 7:50. PM: 800x2/600/400/200x2 with 4min rest after the eights, 2min after the six, and 1min after the two and four.  All at mile pace(ish).
2-Dec		Easy/Easy		1:46:50		13.2		AM: 7+ at 7:55. PM: 6+ at 8ish.
3-Dec		Easy/BU Track		2:01:40		17.13		AM: 7+ at 7:45. PM: 10+ at 6:35-6:40.  Windy and with a back pack.  Pub Series afterward.
4-Dec		Easy/Easy		1:59:28		15.07		AM: 7+ at 7:40 PM: 8+ at whatever.
5-Dec		Easy		1:23:00		10+		AM: 10+.  Not sure the exact distance as Garmin was a little whacky and I went on an 'exploring' run throughout some nearby neighborhoods.

Tuesday Splits:

800-2:27.51

Rest-4:24.33

800-2:29.82

Rest-4:15.52

600-1:51.78

Rest-2:28.64

400-1:12.24

Rest-56.25

200-33.01

Rest-1:08.32

200-32.38

Not quite on pace for those, but I'm happy with the workout.  Those 800s are slow for what I'm hoping to run, but I think a major benefit is just getting to that place where the mind starts to get a little fuzzy.  Getting used to that feeling, and being able to stay focused & hold form should prove beneficial once I finally lace up.

Total: 101.03

11/22/15 to 11/28/15: Mild Injury + Pilgrim 5k Race Report

Thanksgiving week is usually a little too hectic to get in my normal mileage, and this week was no different.  Luckily or unluckily, it coincided with a mild injury.  During the Sunday long run I happened to tie the shoelaces on my left shoe just a tiny bit too tight.  I noticed my foot was hurting me somewhere after mile 12 and retied the laces, but by then the damage was done.  I had some swelling and bruising, but nothing that I would classify as major.  I was able to complete a decent track workout on Tuesday and race a Turkey Trot on Thursday, but by Saturday I decided to give the foot complete day of rest...not something I like to do, but with some swelling and achiness caution was warranted.

The Thanksgiving Day Pilgrim 5k went ok.  My warm up was very 'meh', and my foot was fairly bothersome.  But, once on the line the adrenaline took care of the mild discomfort.  Three runners were lined up next to me that I kept my eye on, one in particular being Shaun Dever from GBTC who won last year.  I saw him at the Harvard track on Tuesday and he's been running very well, so I viewed him as the favorite for the win.  We all went out hard and ran ~1:16 or so for that first quarter mile.  The four of us were all right there, but Dever continued the pace for maybe another 20 seconds and built a small lead over us.

I didn't want a big gap to start so I accelerated slightly, and from that point on I gradually tried to close the gap.  As we reached the turnaround I made an effort to accelerate once more so he wouldn't see me as he made his way back.  This helped for a short distance, and his lead remained accordion like for about a half mile more before the road began to narrow with runners still heading outbound.

We were single file and still not finding much running room, and this turned out to be bad news for me.  I had closed a good portion of the gap and was feeling good about eight meters back, but someone with headphones on was all the way to the left of the road and staring blankly at his feet on a collision course with Dever who yelled, "look up...LOOK UP!!!" The runner got out of the way at the last second, but provided Dever with a nice dose of adrenaline and that gap opened up in a matter of ten angry strides.

In the end, I closed the gap again, but ran out of real estate and easily beaten.  I don't know why I do this race though - it's never been measured as a true 5k (this year it was ~3.25), and in the results they had Dever nine seconds ahead of me, when in it was actually ~four seconds...Throw in the fact that it is pretty expensive...2016 Turkey Trot is going to be elsewhere, I think.

Down Week Data:

22-Nov		Long Run		2:19:53		18.12		AM: Battle Road with the crew.  Left foot pretty sore afterward.
23-Nov		Easy/Moderate		2:09:26		17.39		AM: 7+ at about 7:35. PM: 10+ at about 7:20 with ~9m at about 6:55
24-Nov		Easy/Intervals		2:09:18		16.43		AM: 7+ at whatever. PM: Commute to Harvard, then 800/600/400/200 with 4min/2min/1min rest.   Not bad.  Foot ok.
25-Nov		Easy/Easy		0:56:02		7.05		AM: 7+ at whatever. PM: Off. Drive to South Shore.
26-Nov		Pilgrim 5k		0:47:58		6.68		AM: Turkey Trot, 17:40 on a course that was closer to 3.25.  2nd place.  Meh.
27-Nov		Easy/Easy		0:35:39		4.07		AM: ADATTFG. PM: An achy 4+ with Eli and Raleigh. Dumbfoot.
28-Nov		Tempo		0:00:00		0		Off.  Left foot is still sore and swollen, and didn't see any reason to force a run today.

Splits:

800-2:29.51

Rest-3:38.82

600-1:52.50

Rest-2:01.86

400-1:12.71

Rest-1:00.08

200-32.63

Total: 69.74

11/15/15 to 11/21/15: Big Week + Kingston Turkey Trot Race Report

This was a great week of training, capped off with a solid 5k win.  The long run was on the quicker side, and felt fantastic.  The workout on Tuesday night was right on the money with the pacing and rest.  And Thursday night's session at the Harvard indoor track was a great mix of lung burning speed, and not overdoing it two days prior to the race.

For Thursday, I showed up at Harvard feeling lethargic and unmotivated, and contemplated just doing the drills and a few extra strides.  I then came up with this workout: 800/600/400/200 with rest of 4/2/1.  Since I was tired, I wasn't overly concerned with nailing the splits.  But, I thought it was important to continue touching on mile paced work and the 800 and 600 in particular are what I was really focused on getting done.  In the end, I felt pretty damn comfortable the entire workout, which came as a pleasant surprise.

On Saturday, Elizabeth and I were on the south shore for the Kingston Turkey Trot.  My father, brother, and nephew Jake were all racing as well.  We stayed the night in Plympton on Friday, and so I was there early to get in a nice warm up and scope out the competition.   The guy who has won the previous two years was recently at the Run for All Ages and ran a 16:19 5k.  That seems a little bit out of my reach at the moment, but I was getting myself ready to test my fitness.

On the starting line, I didn't see any familiar faces, and I simply prepared to run hard out of the gate to avoid the crunch of little kids sprinting.  The course starts with a quarter mile straightaway before taking a turn, and I kept with a couple high school aged kids and another guy right to that turn.  I knew we went fast, but the workouts Terry has come up with mix in mile/5k paced work - so I felt within myself.

One of the kids who took it out fast had a very sudden deceleration after that first quarter and I had to make a quick side step to avoid pushing him in the back.  After a hard left followed by a quick quick right, I found myself running alone.  The first mile was quick and I was feeling pretty good.  Unfortunately, the course wasn't marked especially well so on three occasions I had to slow up to make sure I was taking the appropriate turn.  This, along with a couple sharp hills caused a pretty crappy 2nd mile.  I soon realized that I had a comfortable lead and just kept moving at a good clip to the finish line while trying to hold good form.  It was a great day for running, and very nice to get the win.

The rest of my family had great results as well, and it made that victory even better knowing they were there to run as well.  But a really great highlight is my nephew's post-run conversation with a friend of his who came in third. My nephew, knowing I won asked his friend "nice race, so who beat you?" and his friend answered, "I dunno, some fast old guy."  I'm a fast old guy...

Splits:
1 - 5:17
2 - 5:47 (OOF!)
3 - 5:27
.18 - 45
Final Time: 17:16

http://www.coolrunning.com/results/15/ma/Nov21_Kingst_set1.shtml
Photos: https://danmchugh.smugmug.com/2015-Turkey-Trot/

The Deets:

15-Nov		Long Run		2:15:23		18.08		Battle Road, 18+ at 7:25.
16-Nov		Easy/Moderate		2:15:24		17.88		AM: 7+ at 7:30. PM: 10+ at 7:37.
17-Nov		Easy/Intervals		3:08:49		23.49		AM: 7+ at 7:30. PM: Commute to home then Harvard, then (1000, 400, 200, 200) x 3 (5400) 1000@5K, 400@Mile, 200@<Mile pace
18-Nov		Easy/Easy		1:42:38		12.71		AM: 6+ at 8:00. PM: 6+ along with a mix of strides and short hill repeats.  ~8min avg.
19-Nov		Easy/Speed		2:10:30		16.43		AM: 7+ at 7:45. PM: Commute straight to Harvard, 800/600/400/200 with 4min/2min/1min rest.  The paces weren't perfect, but all close to 4:50, so that's not bad.
20-Nov		Easy/Easy		1:20:20		10.03		AM: 5+ at 8min. PM: 4+ commute home at 8min.
21-Nov		Kingston Turkey Trot		0:55:13		7.53		AM: Kingston Turkey Trot 5k.  1st place in 17:16.  Course was a little long, and I didn't have anyone behind me - so I'm happy with the time.

Tuesday Splits:

1000-3:23.28

400-1:13.06

200-35.09

200-34.68

1000-3:20.50

400-1:12.44

200-35.01

200-34.18

1000-3:18.91

400-1:12.93

200-34.28

200-31.77

Thursday Splits:

800-2:28.32

Rest-4:11.06

600-1:52.55

Rest-2:00.40

400-1:14.18

Rest-51.60

200-33.56

Total: 106.15

11/8/15 to 11/14/15: Down Week

I started the week off with a solid long run, then quickly came down with a nasty cold on Sunday night - waking up multiple times and overall getting little sleep.  On Monday I worked from home in the morning, then napped for 2+ hours in the afternoon.  I had no hesitation about taking the day off, but it was sort of a bummer to stop my consecutive-days-running streak at 64 as well as stopping my 100+  miles/week streak at eight weeks.

Nonetheless, eight weeks in a row at 100+ is a huge step.  I didn't plan to run that mileage, but staying healthy the whole time is an encouraging sign...what that sign is, I'm not quite sure.

Here is the stuff:

8-Nov		Long Run		2:15:52		17		AM: Battle Road, 17 at 7:34.
9-Nov		Easy/Moderate		0:00:00		0		AM: 0, sick. PM: sick. 70 Day streak ends today
10-Nov		Easy/Intervals		0:37:09		5.02		AM: Late morning 5m at 7:25.  Still a bit sick. PM: Rest.
11-Nov		Easy/Easy		1:52:13		15.22		AM: 7+ at 7:39. PM: 8+ tot.  6m controlled tempo at around 6:45/mile  + 6 short hill sprints.
12-Nov		Easy/Speed		2:38:01		19.26		AM: 7+ at 7:45. PM: Commute straight to Harvard, 400x6/200x2.  I'm just not adjusting well to these workouts, and I think this cold is still lingering.
13-Nov		Easy/Easy		1:46:35		13.2		AM: 7+ at 8min. PM: 6+ at 8min.
14-Nov		Tempo		0:42:49		6.55		Fresh Pond 2 lapper in 29:55.  Felt pretty relaxed the whole time, a good sign.

Splits (Rest):

400-1:13.12 (2:06)

400-1:12.90 (2:09)

400-1:12.89 (2:09)

400-1:12.48 (2:16)

400-1:12.53 (2:25)

400-1:12.06 (2:41)

200-33.45 (2:28)

200-33.42

Total: 76.25

11/1/15 to 11/7/15: Thought about it, decided no

On Saturday, I could have pretty easily run a few more miles to hit a new high mileage water mark.  But, I thought about and decided, no, not gonna do it.  Wouldn't be prudent.

The stuff!

1-Nov		Long Run		2:17:41		18.1		Battle Road, 18+ at around 7:35/mile.
2-Nov		Easy/Moderate		2:10:01		17.41		AM: 7+ at 7:50/mile. PM: 1m easy, 8m at 6:55/mile, 1m easy.
3-Nov		Easy/Intervals		3:09:53		23.66		AM: 7+ at 7:40/mile.  Got in a nap during my lunch break too.  Nice! PM: Commute home + to track.  Intervals - 1000, 800x2, 600x2, 400x3, 200x2 (5400) 1000,800@5K, 600@<5K, 400@Mile, 200@<Mile pace 2 min/easy 200 rest
4-Nov		Easy/Easy		1:44:55		13.2		AM: 7+ at 7:50 PM: 6+ at 7:50
5-Nov		Easy/Speed		2:15:53		16.61		AM: 7+ at 8min. PM: 6+ home at 8min then over to Danehy.  400x6 at mile pace.  I was off on the pace and feeling totally run down.
6-Nov		Easy/Easy		1:45:18		13.2		AM: 7+ at 7:45. PM: 6+ at 8:00.
7-Nov		Tempo		0:30:34		4.4		AM: Fresh Pond 1-lapper at about 5:40ish. PM: Mohegan Sun.  Casino smoke = gross.  Made me sick, I think.

Tuesday Splits:

1000-3:20.62

800-2:40.59

800-2:37.91

600-1:53.92

600-1:53.32

400-1:12.64

400-1:12.43

400-1:11.47

200-34.05

200-32.79

Thursday Splits (rest):

400-1:14.86 (94s)

400-1:15.12 (98s)

400-1:12.37 (113s)

400-1:14.17 (111s)

400-1:13.50 (109s)

400-1:14.68

Total: 106.58

10/25/15 to 10/31/15: Putting in the Work

Every week, I get the blog post started pretty quickly on Monday morning.  I copy & paste the past week's training, type in the splits from that weeks workout(s), and then....nothing.  I stare at the screen hoping to have a spark of creativity, but then I get a work email.  The next day it's the same thing.  Finally, Friday afternoon rolls around and the offices are empty and all is quiet(ish), I am able to come up with something.  Nothing great, because I'm still tired as eff, but that's just the way it is when you're working for the man.

This week YOU'RE lucky- instead of waiting a few more days, here it is.

The running:

25-Oct		Long Run		2:10:23		17.08		AM: Battle Road.  17+ at about 7:40ish.  Finished up quicker and felt pretty good.
26-Oct		Easy/Moderate		2:08:36		17.2		AM: 7+ commute at 7:36/mile. PM:10+ at around 7:23/mile.
27-Oct		Easy/Intervals		2:15:24		17.58		AM: 7+ at whatever.  Left hamstring did not feel good this morning.  Did see a hilarious person doing Tai Chi along the Charles though. PM: 10+ ran to and from the track, but skipped the workout.  Hamstring is definitely injured…from what, I'm not sure.
28-Oct		Easy/Easy		1:56:02		14.7		AM: 7+ and the hamstring was tender, but not as bad as yesterday. PM: 7+ with a stop at TJs for taco stuff.
29-Oct		Easy/Tempo		2:10:09		16.81		AM: 7+ at 8min. PM: Commute + Fresh Pond 1-lapper at about 6:25 pace.
30-Oct		Easy/Easy		1:28:54		11.8		AM: 7+ at about 7:35/mile. PM: 4.75 at 7:20/mile.
31-Oct		Tempo/Speed		0:47:32		6.14		Fresh Pond in 14:10, then 200/400x4 at Danehy.  Left hamstring tightened up on the last interval, but this was a good spot to stop.  I don't think I would've hit 8-10 after the Fresh Pond lap.

Saturday Splits:

200-36.46

400-1:13.36

400-1:11.61

400-1:11.43

400-1:12.97

Total: 101.31

10/18/15 to 10/24/15: Break on Through

The past four months or so have felt like I've been at a plateau.  I am not sure that I even noticed any small incremental gains either.  Four month's is not really a long time, and the summer months makes any actual 'plateau' hard to gauge, but nonetheless it feels like I haven't been improving recently.

For the past few weeks now, I've kept the mileage at 100+.  My hodge-podge training plan didn't call for higher mileage, it just sort of happened and I've kept it going.  Those weeks have included Lone Gull 10k, Bernie's 3m, Warner 5m, and most recently the Paddy's 3m.  I would say that the first three races were all underwhelming to disappointing.  Finally on Sunday, I felt like I had a bit of a break through.

So why not continue the high mileage?  Week six of 100+ in the books...

stuff:

18-Oct		Paddy's 3m		1:03:15		8.64		Paddy's 3m in 16:04 for 7th overall.  A very good race.  Things are moving in the right direction.
19-Oct		Moderate/Moderate		2:10:11		17.22		AM: 7+ in 7:20per. PM: 10+ at 7:40/mile
20-Oct		Easy/Intervals		3:09:38		24.26		AM: 7m at 7:40. PM: 6m commute, 2+ to and from the track.  800/1200x2/600x4, 800@5K, 1200@5-8K, 600@5K/3K/5K pace
21-Oct		Easy/Easy+WW		1:29:24		11.23		AM: 5+ at 8min. PM: 6+ commute home followed up with 30 minutes of an 'old man' workout.
22-Oct		Easy/Tempo		0:54:56		18.94		AM: 7+ at 7:45. PM: 6+ commute followed by a 2-lap tempo at Fresh Pond - 5m at 6:35ish.  Pitch black by the time I started the second lap.  Great smell of autumn, and the bats came out to eat the final mosquitoes as  I finished.  Felt quicker, but with no light, I was slowed by being extra cautious with footing.
23-Oct		Easy/Moderate		1:38:57		13.2		AM: 7m at about 7:50/mile. PM: 6+ at about 7:20/mile.
24-Oct		Tempo		0:46:33		7.18		AM: Fresh Pond 2-lapper averaging about 5:50.  Probably shouldn't have run so hard, but I just wanted to get my miles done and over with.

Tuesday Splits:

800-2:38.48

1200-4:14.22

1200-4:15.69

600-1:58.06

600-1:57.58

600-1:56.6

600-1:55.11

Total: 100.67

2015 Paddy's Pub Shillelagh Shuffle Race Report

For the third weekend in a row, I laced up my shoes to race and this third and final race was the Paddy's Shilaleigh Shuffle 3 Miler in West Newton - the final race in the NE Runner Pub Series (their write up).

With the increased mileage the past month+, the morning of the race was the first time in quite a while that I didn't wake up with an achy Achilles, or tight calves - a good start to the day.  After a cup of coffee and some granola Eli and I hopped in the car with Raleigh in the back and made our way to the race with enough time for a lengthy warm up.  I think I've determined that I require about a 4m warm up in order to race well.  Long enough to get the muscles warm, work out any aches and pains, and to burn through nervous energy.  It was a bit chilly on race morning, but with an 11:30 start time the sun brought the mercury up enough to stick with simply a singlet and shorts.

On the straightaway at the start/finish area, I did a handful of strides and noticed that my legs felt very good.  I lined up next to Terry and Kevin, and with over 1800 runners - this was a packed race!  Terry, btw, had on a cool yellow singlet indicating he was a man to be reckon with.  Per usual.

My goal for the race was to run hard, don't look at my splits, and just race.  I was hoping to hang close to the leaders and just see what happened.  When the gun went off, I went out hard for the straightaway, then settled in to a hard pace.  I was with the leaders for maybe a third of a mile, and TJ and a guy in a blue singlet went out really hard.  I wasn't going to stick with them, but there were plenty of guys around me, so I stayed at my hard pace.  I wasn't red-lining during the first mile, but it certainly felt like a dang good hard effort.  I was somewhere in the top 10 when I hit the mile marker at 5:18.  Oddly enough, in my head I was thinking it would be nice to run under 10:40 for the first two miles, which I'm not sure if I've ever done.  That preoccupied my mind for a very short time, until I snapped out of it and got a feel for the runners around me.  The lead group of four had a sizable lead, with a chase pack of three not far behind.  They were followed by myself and Andrew Holmes, and then there was a small gap behind us.

I passed the two mile mark with a 5:24 second mile, and I noticed that the group of three ahead of me had strung out just a little bit.  I could see a BAA runner, then a Whirlaway runner, and they were close enough to provide a bit of a carrot to chase while Holmes was probably about 5-10 meters behind me providing ample motivation to keep the pace hard.  Or as Kevin put it, "fear behind, hope ahead."...so poetic!

I think I did a good job of focusing more on effort than pace and the third and final mile was tough, but, oddly, relaxed.  I took note of how far ahead Doug Martyn, the Whirlaway runner, was and increased my pace to close the once sizable gap before we hit the final straight.  The gap was closing, but I was also running out of real estate and I was probably 10 meters back by the time we turned on to the final straight.  When I was finally pulling even, we were very close to the finish and I increased the pace just a bit more.  Martyn must not have heard me coming, and by the time I passed him I had a gained enough momentum at just the right time and he didn't have room or time to react.  We finished with the same finishing time, 16:05 - but the timing of my kick worked in my favor.

7th overall in a large field, and a 17 second improvement from the 3 miler two weeks ago.  I'll take it!

Splits:
5:18.66
5:24.63
5:17.40
5.93

Results
Scott Mason Photography

A great showing this year by CSU in the Pub series:
Final Pub Series Standings Men (4th overall for me)
Final Pub Series Standings Women (7th overall for Eli)

10/11/15 to 10/17/15: Holding Steady

Long story short - I'm holding steady at 100+ and staying healthy.

Here it is:

Long Run		1:51:59		14.08		AM: Rest. PM: Long run, 14+ at about 7:55.  Some slower middle miles thanks to Raleigh.
Easy/Easy		1:35:45		12.43		AM: 7+ at 7:30. PM: 5m at 7:50.
Easy/Intervals		3:06:55		23.6		AM: 7+ at 7:50. PM: 800, 1000, 1200, 600x2, 400x2, 200x2 (5400) 800,1000@5K, 1200@5-8K, 600@3K, 400,200@ Mile pace 2 min/easy 200 rest
Easy/Easy+WW		1:42:32		13.2		AM: 7+ at 7:45. PM: 6+ at 7:45.  Followed that with whiskey workout Wednesday.
Easy/Tempo+200s		2:21:06		18.05		AM: 7+ at 7:40. PM: 11+ at 7:30 w/a 1 lap tempo averaging 6:10 and 4x200.
Easy/Easy		1:40:37		13.2		AM: 7m at 7:45. PM: 6+ at 7:40. Ran through all the Head of the Charles stuff.  Fun, but too crowded.
Easy		0:46:27		6.15		AM: Just an easy couple of laps around Fresh Pond.

Tuesday Splits:

800-2:42.32

1000-3:24.08

1200-4:14.56

600-1:56.08

600-1:56.84

400-1:13.62

400-1:11.38

200-32.94

200-30.38

Thursday's 200s:

200-36.37

200-35.09

200-35.12

200-34.68

Total: 100.71

2015 Warner Fall Foliage 5 Miler Race Report

Another quick write up...

Up in Warner, NH for family farm day, this race has become part of that tradition.  And it doesn't hurt that I won last year - so it stays on the race calendar.

I forced Eli to wake up early so that we could get in a decent warm up, and we were fortunate that it was very temperate weather compared to past years.  We got in 4+ along with a few strides and light drills, and I took a spot at the front of the crowd while Eli was more comfortable hanging a few rows back.

The first mile went out reasonably quick, and there were a handful of guys around me that didn't race last year - I had the feeling that they weren't going to be fading from a fast start though.  I'm not sure why, but I felt very winded and empty-legged during the first mile.  I tried to just stick with the two guys that were taking it out hard though, and we were already a little bit strung out at the first mile. 

The second mile takes you off of a main road and through a neighborhood, and eventually a covered bridge.  I slowed a bit here while one runner created a big gap before we hit Bean Road.  Almost immediately after hitting the base of the Bean Road hill, the guy I had been running with started to pull away.  With no hill work lately, I felt the burn!  I kept the legs churning though, and did a lot of, "make it to that point...ok, now make it to that point..."

Once I crested the hill, the guy in first had a large lead, but the guy in second was making up ground.  I lost a lot of time on the hill, and worked to make up some time on the flat-ish straightaway.  All of us seemed to remain a bit slowed though.  Trying to regain our form after that hill was tough.

After we hit the end of Bean Road and turned back towards the finish, I started to feel pretty good.  I was working hard, and I felt it - but my legs were nice and stretched out.  Unfortunately, I didn't make up much ground on the guys in 1st and 2nd.  I used a telephone pole to count their lead, and I got them from ~22 seconds to around ~15, but I worked hard to do that.  Once we hit the big downhill towards the finish, they turned a tight corner and put on the jets.  Since they were around the corner, I didn't see them make that move, and by the time I did they took back the time I worked for and then some.

The hill is steep enough and their lead was big enough that I simply stayed in control.  I worry about clipping a toe or something on that hill, and my position was pretty set at that point with maybe a half mile to go.

In the end, I finished a respectable third.  Meanwhile though, Elizabeth was the top women overall.  So at least there was one Bugbee winner on this day!

Splits:

5:29.12

5:46.21

6:53.18

5:54.62

5:24.49

5.38 seconds

Results

2015 Bernie's Run 3m Race Report

Ahhhh!  I'm way behind on race reports, so I'm going to make this one quick...

Me and Eli showed up with plenty of time to get in a good warm up.  I ended up doing a bit on my own, a bit Eli, a bit with Terry, and a bit with Kevin.  We passed Jon Waldron and the timing wasn't quite right so he kept on with his warm up, which after reading some of his blog posts seems like it's been a new routine.  And effective - Good to hear!

Lining up, I was on the front line, and I don't know why Pickleman is always a row or two back....Anyways, we were waiting just a little bit too long and I was starting to get cold, as it was pretty windy and chilly.  It worked out fine though, and the gun went off and I did my best to get out of the fray and into some open space.  A guy in a tight fitting Under Armour shirt was hanging with the front pack....working HARD!  He didn't last long.  Gotta pace yourself my man!

The course takes you out and into an industrial park parking lot before doubling back, and I was in a good position and able to get a peak back at other runners.  Pickleman passed me at some point, but other than that, I was basically holding steady.  I knew this distance could perhaps favor Andrew Holmes, who beat me at the 5k to start the Pub Series, but since then I've been able to get out quick and hold position.  Today would be a battle though.

After passing the mile mark, there is the tiniest of hills.  One that during warm ups made me question my memory leading up to the race - had I really called this a hill last year?  Once we crested the 'hill', I realized I had a decent line of runners behind me.  It was a windy day, and I was the lead windbreaker.  Fun.  After a pretty big gust of wind, I moved to the side to see if anyone else wanted to take the duty, and Holmes was just behind me.  I think he assumed I was just stepping to the side to get a look around.  At first I didn't slow, and he stayed at basically the same pace.  Then I slowed just a tiny bit to tuck in, and he made a move to push the pace right when he saw me slow.  It caught me off guard just a bit and I had to really focus to keep a rope on him.  Darn you Holmes!

The guys ahead of us were well ahead of us, so this was the battle for fourth.

We turned and weaved through the neighborhood's pot-holed streets, and all the while Holmes kept his foot on the pedal.  I worked through a bit of a rough patch, but I stayed close.  As we made one of the final sharp turns toward the finish I made a quick and subtle move to tuck onto the inside of the turn, and accelerated.  I was working hard, but under control and I could tell that the 2nd mile had been some work for him while he tried to drop me.  Thankfully, I had held on and worked out of the rough spot, and I was able to create a gap.

The mileage has been paying off lately, and I think this race was the start of it.  It's not a crazy fast time based on past results, but without any type of taper I'm very pleased with these results.

Splits:
5:27.24
5:27.73
5:27.97

Final: 16:21, good for 4th place.  Good showing by CSUers all around.


A great post race party as well, and I learned that an HFC, dood, Cory also reads the blog.  What up Cory!  One of, I dunno, 6 or 7 now...HA!  Comment if you have a blog too and include a link.

10/4/15 to 10/10/15: Two Races / Four in a Row

The week started with the Bernie's 5k in Dedham, and it finished with the Warner 5 Miler - both will get their own race report.

In between, I did a surprising amount of quality.  First was the track workout on Tuesday, then on Thursday I did about eight miles of tempo (split into two sessions), and followed that with 200s over at Danehy.  My legs did not feel fast for the 200s, but I didn't expect them to.  Around this time last year is when I started to work in some mile training, and I have been planning to do the same this year.  I think I may need another 200 meter repeat session before transitioning to 400's, but that has yet to be determined.

My legs have held up very well to the 100 mile weeks, and I haven't decided what my best course of action is.  I generally believe that as long as I'm able to continue to get in workouts and stay healthy, then the higher mileage is the best way to go.  That being said, I have been doing patch work training.  Perhaps it doesn't make a difference exactly what I do as long as I mix in different types of training and stay healthy.  But I would like to think about it some more.

Here tiz:

4-Oct		Bernie's 5k/Easy		1:35:40		12.76		AM: 4+m warm up for the 3m.  Finished 4th in 16:21.  Very pleased. PM: 4+ shakeout, with a few unexpectedly quicker miles after I dropped Raleigh off.
5-Oct		Easy/Moderate		2:11:16		17.51		AM: 7+ commute at 7:37. PM: 10+ w/ 9 at about 7:10.
6-Oct		Easy/Intervals		3:09:40		24.12		AM: 7+ commute at 7:37. PM: Commute home, then to track. 800, (1000, 600) x 3 w/200 surge (5600) 800@5K, 400/200/400@>5K/<5K/>5K, 200/200/200@5K/3K/5K 2 min/easy 200 rest
7-Oct		Easy/Easy		1:47:00		13.2		AM: 7+ commute at 8+. PM: +6 at 8+.
8-Oct		Easy/Tempo+200s		2:19:09		19.15		AM: 7+ at 7:55ish. PM: 5.5 tempo at 6:20, short rest, 2.5m tempo at 5:50.  Jogged to Danehy for 200x10.
9-Oct		Easy		0:33:07		4.2		AM: 7+ at 7:50.
10-Oct		Warner 5 Miler		2:52:16		11.09		AM: Long warm up then Warner 5 Miler in 29:33 good for 3rd place. PM: Actually ran up and down the Bugbee Hill a few times.  This counts!

Tuesday:

800-2:43.51

1000-3:25.10

600-2:00.41

1000-3:27.56

600-2:02.88

1000-3:28.87

600-1:58.70

Thursday:

200-37.58

200-35.70

200-36.09

200-35.06

200-35.79

200-34.83

200-35.22

200-33.38

200-35.19

200-34.72

Rest was about 90 seconds

Total: 102.03

9/27/15 to 10/3/15: Three in a Row

After breaking into new territory last week, I was curious how this week would go.  I'm still in 'hodge podge' training mode, and not focused on specific workouts or mileage - but I am trying to establish my new morning routine of extending the commute to 7 miles.  I have been able to stick with it thus far, and that seems to be driving the new higher weekly mileage.

On a few of the evening commutes I was thoroughly tired, but I have no desire to run my old (and shorter) route home along Mt. Auburn in Watertown.  The Charles may get boring, but there aren't as many intersections and it's nice to have the river on one side as opposed to having that feeling of being surrounded by cars.  It's also been enjoyable watching the local rowers prepare for the Head of The Charles.  Their boats seem to skim along the top of the river, and barely cause a ripple in the water.  It's been a pleasant reminder to keep my form balanced and smooth even when I'm tired...or perhaps especially when I'm tired.

I've said before that back to back is not a dynasty, but this is my first time with three 100+ mile weeks in a row.  I won't call it a dynasty...but I will say - it's not bad for a hack runner!

The stuff:

27-Sep		Long Run		1:54:00		15.09		PM: 15+, 1m easy then averaged probably about 7:20 for the remaining 14.
28-Sep		Easy/Easy		1:58:45		15.27		AM: 7+ at 7:45. PM: 8+ at about 7:50.
29-Sep		Easy/Intervals		3:07:42		23.47		AM: 7+ at 7:50. PM: Commute then intervals.  Very windy day, so I was more focused on effort that making sure I hit exact splits. 800, 1000, 1200, 1000, 800, 600 (5400) 800,1000@5K, 1200@>5K, 600@<5K 2 min/easy 200 rest
30-Sep		Easy/Easy		1:47:00		13.2		AM: 7+ at ~8min. PM: 6+ at ~8min.
1-Oct		Easy/Tempo		2:13:20		17.54		AM: 7+at 7:50ish. PM: 10+ total averaging 7:25.  Includes Fresh Pond 1-lap tempo at around 6:10per with a strong finish.  Felt surprisingly good after a few days of achiness.  Left achilles and right calf are still iffy, but are holding steady.
2-Oct		Easy/Moderate		1:37:48		13.2		AM: 7+ at 7:45. PM: 6+ at 7:10.  Wasn't planning to go quicker, but I focused on quick & light steps, and the left achilles felt a bit better at that pace too.
3-Oct		Easy + Strides		0:31:50		4.25		AM: 4+ at about 7:30.  Garmin was funky, so distance could be off.  Homemade margaritas last night = extra 'tired'…

Splits:

800-2:48.71

1000-3:31.8

1200-4:13.95

1000-3:31.87

800-2:47.32

600-1:52.68

Total: 102.02

9/20/15 to 9/26/15: 111!

This was neither planned nor expected, especially considering that this week started with a race instead of a long run...and yet I have a new weekly mileage high water mark.

In addition to the great mileage, I had a good amount of quality this week.  I unexpectedly ran three tempos to finish the week, which I will now need to be very cautious about recovering from, though two of the three tempos were on the moderate side.  The first was on Thursday and was ~8miles at around 6:45 pace, which included pacing Elizabeth for a 2 miler.  And the third tempo was the Fresh Pond two-lapper on Saturday that I simply went at a comfortably quick pace to save time (not the best of reasons...).

Eh, whatever, here:

20-Sep		Lone Gull 10k		1:53:27		15.35		AM: Lone Gull 10k.  Effing crap.  Slower than last year in 36:17.  Not happy.
21-Sep		Easy/Moderate + Short Hill Sprints		2:10:57		17.12		AM:  7+ commute at 7:32per. PM: 10+ including 5 at around 7:10per, and 6 short hill sprints at the very end.  Total average of 7:43per.  Took Raleigh around Fresh Pond as well (hence the skewing of the pace a bit).
22-Sep		Moderate/Intervals		2:57:01		22.78		AM: 7+ commute at 7:36per. PM: (800, 600) x 3, 400 x 3, 600’s w/200 surge (5400) 800@5K, 200/200/200@>5K/<5K/>5K, 400@mile...2 min/easy 200 rest
23-Sep		Easy/Easy + XT		1:51:04		13.83		AM: 7m+ at 8per. PM: 6.7m at 8min.  Followed that up with a good 40 minutes of XT.
24-Sep		Easy/Tempox2		2:00:14		16.06		AM: 7m+ at 8per. PM: 1m warm up then straight into 5m progression starting averaging 6:46.  Waited for Eli and paced her around Fresh Pond for 2.5 averaging 6:35.
25-Sep		Easy/Tempo		2:18:54		18.63		AM: 7+ at 7:50per. PM: 11+ with ~4.5 tempo with Terry and Jean Dany.
26-Sep		Fresh Pond 2 Lapper		0:52:08		7.23		AM: Why did I run the Fresh Pond race?  I think I won it averaging something like 6:50 for the 2 lapper.

Splits:

800-2:42.65

600-2:01.33

800-2:43.14

600-2:05.58

800-2:44.07

600-2:02.57

400-1:14.93

400-1:15.01

400-1:10.60

Total: 111