Wednesday, April 29, 2015

4/19/15 to 4/25/15: Recovery Week

The recap has already been done, and I'm too tired to write anything else, so here's the stuff!

Easy/Rest 0:07:47 4.22 Picked up my number at the expo, watched tyler cruise his first 10k on the way to a treadmill hm wr, then I jogged an easy 4+ home and took it easy for the afternoon.
Boston Marathon 0:06:48 26.2 The goal was 18-24 miles at 95% to 97% of MP.
Easy/Easy 8.16 AM: 4m Commute at 7:55.
PM: 4m Commute home at 7:40.
Easy/Easy 9.95 AM: 4m Commute at 7:40.
PM: 6m commute at 7:45.
Easy/Easy 10.06 AM: 4m Commute at 7:30.
PM: 6m commute at 7:15.
Easy/Easy 11.76 AM: 4m Commute at 7:30.
PM: ~8m commute at 6:50.
Moderate 0:07:19 4.9 AM: around 5m…just cruising.

Total: 75.25

Thursday, April 23, 2015

2015 Boston Marathon Race Report

Aside from the weather, marathon Monday went nearly exactly to plan.  I chatted up a first time Boston runner on the bus ride out, and she and I happened to both be in Wave 3/Corral 2.  So time passed quickly to get to the starting line.  Except for the fact that I was shivering on the line as it started to rain, I was hardly anxious or stressed out.  The plan was to run Boston as a supported long run - run easy for the first few miles, then do a "workout" of 18 to 24 miles at 95% of goal marathon pace.  With the headwinds in the forecast, I figured I would be running mostly on feel so I wasn't going to be frustrated if I wasn't exactly at 95%.

When the gun went off, it was the typical slow shuffle.  I saw 8:xx on my watch for the first mile, and continued on unconcerned about pace, simply looking to make sure I didn't get my heals clipped.  I stayed relaxed and ran on the outside of the crowd, bobbing and weaving as little as possible. Without giving it much thought, my pace started to quicken.  By the 3rd mile, I realized I was basically in that 95% zone and the "workout" had started.

The crowd started to stretch out around the 4m mark where I was promptly cut off by one runner who was bounding along like an idiot.  Not surprisingly, I caught up to him within a quarter mile where he tucked in behind me and started nipping at my heals. Instead of dope slapping this poor fool (who was surely dope slapped by the merciless distance itself) - I accelerated ever so slightly.

As far as the weather was concerned, I was pretty drenched a few miles in.  Around the 5k point I could feel that my shorts were soaked, but my shoes were dry, and I was avoiding puddles. The wind was noticeable here and there, but I was focused on other things that were more within my control.

A lot of these middle miles, I was zoned out people watching.  I felt really comfortable, and I was pleased with that. Around mile 10, I started to get concerned with my left achilles. It wasn't causing me to alter my stride, but it is a minor injury that started a few weeks ago and as it became bothersome I wanted to stay aware of it and be careful.  I backed off ever so slightly, and then around Wellesley I slowed a bit more to people watch.  One male runner went in between all of the college females and gave a male officer a peck on the cheek.  The officer feigned anger (or perhaps he was annoyed), but I was amused.

When I passed the McNatt's at ~14 miles, I felt like I had been out for an easy morning run. Things were going exactly to plan, and the achilles was proving a minor issue.  I had given Terry a small water bottle and an electrolyte thingie, and he jogged with me for a spell and handed that off to me.  Note to my future self: electrolyte thingie caused no stomach issues and I had no cramping the entire race. Once I downed the drink, I sort of settled back in, but I noticed it getting a bit more crowded again.  I had caught up and been running with people who started in Wave 2 for awhile, but this was the point where I was really getting into that crowd.

I was surprised when I turned onto Comm Ave.  I literally shook my head, and looked at my watch confused by how suddenly I had arrived at the fire house.  I stopped noticing the little buzz my watch would make after every mile, and all of the sudden I was hitting the Newton Hills.  I was also amazed at how easy the hills felt.  This was my 4th time running Boston, and I have never felt so good at this point.  I must admit though, I was getting very annoyed at the runners around me; I understand the need to walk, but I think you should do it in a safe way that doesn't risk collision.  The splits show me slowing a bit here, however, a good chunk of that can be attributed to the nearly stopping short/zig zagging/etc.  I passed Elizabeth right around Centre St. and yelled out "I AM KHAL DROGO!" and onward to Boston I went.

With around 5k to go, I looked at my watch and did some math and realized I was going to be cutting it awfully close to 3 hours.  At this point I diverted from my plan and started to accelerate.  This was quite difficult because there were huge sections of clustereffed runners, other than that - I was on cruise control.  I continued to cross the road, zig zag, and do whatever I could to keep open pavement ahead of me.  I was taking the wide end of every turn to steer clear of runners, and even passing under Mass Ave I needed to hop onto the grass to avoid wobbly-legged runners.  Once I turned onto Boylston, I just kept the foot on the gas and I was pleased to come in at 2:58:08.

I'm even more pleased to come out of this 100% healthy.  I've had no issues going down stairs, and I've been able to continue my routine of running to and from work without missing a beat.

The only issue I have now is my decision: do I stick with my master plan of running VCM at the end of May?  I have 24 hours to decide...

Garmin Splits:

1  - 8:07
2  - 7:17
3  - 6:43
4  - 6:30
5  - 6:45
6  - 6:38
7  - 6:39
8  - 6:47
9  - 6:45
10  - 6:46
11  - 6:46
12  - 6:44
13  - 6:51
14  - 6:51
15  - 6:51
16  - 6:45
17  - 7:01
18  - 6:53
19  - 6:40
20  - 6:45
21  - 7:01
22  - 6:32.3
23  - 6:25.2
24  - 6:23.5
25  - 6:15.0
26  - 6:13.3
0.41  - 2:15.0
Final Time 2:58:08



Sunday, April 19, 2015

4/12/15 to 4/18/15: Screw Tapering!

I keep talking about how Boston will be a supported training run, with the goal to run the first ~4 miles just getting warmed up, then finish the race running 95% to 100% of my goal marathon pace - the goal race being the Vermont City Marathon at the end of May. With that being the plan, I backed off only a little bit this week, dropping below 80mpw for the first time this year and skipping the Thursday tempo that has been a staple as of late.  Both felt forced, and I feel like I should have just done a 10 miler on Thursday night. I'm sure I'll be happy tomorrow, but whatever.

sweet sassy molassy here iz the data!
12-Apr Doyle's 5 Miler/Easy 13.75 AM : Doyle's in 27:48.
PM: 5m shakeout at whatever.
13-Apr Easy/Easy 11.31 AM: 4m commute at 7:15.
PM: 7+ at 6:55.
14-Apr Easy/Intervals 20.3 AM: 4m Commute at 7:15.
PM: Tempo commute home and to Harvard.  (800/600/400x2/200x2)x2 cutting down from 5k to quicker than mile pace.
15-Apr Easy/Easy 8.16 AM: 4m Commute at 7:40.
PM: 4m Commute home at 7:40.
16-Apr Easy/Easy 8.16 AM: 4m Commute at 7:40.
PM: 4m Commute home at 7:40.
17-Apr Easy/Easy 8.16 AM: 4m Commute at 7:30.
PM: 4m Commute home at 7:15.
18-Apr Easy/Rest 4.05 AM: 4m w/Eli and Raleigh. Nice and easy. Followed that up by stupidly playing bball.
PM: Carbo load party.

Splits:
800-2:39.83
600-1:56.03
400-1:13.95
400-1:14.25
200-35.27
200-34.32
800-2:40.81
600-1:57.19
400-1:14.89
400-1:14.08
200-34.91
200-33.58

Total: 73.89

Tuesday, April 14, 2015

Doyle's Emerald Necklace 5-Miler - 2015 Race Report

Every morning for the past few months, I've gingerly stepped out of bed and taken a good 5 to 10 minutes to let the tendons and muscles in my calves and feet get warmed up.  I'll sit up in bed, and very carefully make sure I don't step on Raleigh as I shuffle into the kitchen to make my morning coffee. This Thursday, I cut the second part of my tempo just a little bit short due to some tightness in my left achilles.  That was a smart move, made smarter by keeping my Friday and Saturday running very easy to ensure a small problem didn't become a big one.  And so I was very pleased with myself for taking the smart approach, and I was rewarded on Sunday morning.  I woke up, gingerly stepped out of bed, but this time with very little tightness in my legs.  In fact, I was feeling quite spry!

Anywho, Elizabeth and I got a nice early start to the day, and we both got in a good warm up. Terry witnessed me forcing Elizabeth to do a handful of strides to get the legs turning over and, moreso, to burn off nervous energy. Elizabeth, in particular, was feeling very anxious, but I think the strides helped. Since she wasn't particularly interested in doing strides she went from nervous about the race to annoyed with me...mission accomplished!...

When the gun went off, my goal was to hang on to the back of the first pack for a bit and see who was going to settle into what pace.  I felt comfortable and was hanging in about 13th place for the first mile+.  Entering mile two, I passed one runner and was subsequently passed by another (Robert Jackman).

Just before passing the two mile mark, I could see that the race had started to string out and I was in danger of entering no-mans land.  Mr. Jackman had put about 15 meters on me, and an HFC runner was about 15 meters ahead of him.  I focused on closing that 15 meter gap.  As Stephen Peckiconis passed me going into the turn around he gave a helpful shout out to let me know I was in 11th place.

I had made up a good chunk of ground and threw in a surge to get up on his shoulder. Both he and I were closing in on the HFC runner, and as we were coming even I put in a quick surge.  I passed the two of them quickly, and created a small gap - curious if they would go with me.

There was a quirky section of the course where we had to take a sharp right turn on a sandy/muddy section, followed quickly by another sharp left turn around, I forget what it was - a big pile of snow maybe? In any case, there was an obstruction and I made another surge when I was out of site to try and catch them off guard just a bit.

From here to the finish, I had my eyes on a CMS runner who was about ~25 meters ahead of me.  I kept trying to throw in surges where I would run hard for 10 steps, counting off the number of times my left foot hit the ground, and I would blur my vision just a bit  When I re-focused, the CMS runner's lead hadn't changed. THE HECK!?

I was probably a bit over cautious with the tricky footing during the last downhill section, but I don't expect it made much of a difference.

9th place in 27:48 and moved up to a tie for 7th place in the Pub Series. Eli also moved into 9th place in the series with her time of 35:30. CSU is doing well in the series so far. I think with the nicer weather finally arriving, we will all be hitting our stride with a bit more steady training & health, and we can all move up in the rankings!

Garmin Splits:
5:34
5:41
5:25
5:29
5:23
.06-16s

Monday, April 13, 2015

4/5/2015 to 4/11/2015

Doing long runs on Long Island is always a bit of a challenge, and holy smokes getting this long run in was killer.  Wind gusts easily hit 30+ MPH, and I would guess even more out on State Park.  As has been the case lately, I didn't really have a plan in mind.  As I hit the road I was immediately feeling really lethargic and not motivated at all...but I ended up just sucking it up and getting started after a 4m warm up and coming up with a 2/1/2/1/2/1/2 alternating workout where the 2m segments were at 95% mp, and the 1m was at 85%-90% mp. It ended up being much harder thanks to the wind, but whatever. I finished it.

Heeere eeez theeez:
5-Apr Long Run 0:07:00 18.05 Very windy. Very. Stupidly. 4m warm up, then 2/1/2/1/2/1/2/1/2 - alternating 95% for the 2m and just a bit slower for the 1m sections.  A struggle in the wind. Effort was harder than I wanted, but oh well.
6-Apr Easy/Easy 0:07:25 10.11 AM: 4m commute at 7:20.
PM: 6m commute at 7:25.
7-Apr Easy/Intervals 19.45 AM: 4m commute at 7:30.
PM: Commute home and to Harvard. 800x2, 1200, 800x2, 600, 400 (5400)
1200@5-8K, 800@5K, 600@<5K, 400@mile pace
2 min/easy 200 rest, 400 after the 1200
8-Apr Easy/Easy 0:07:25 8.17 AM: 4m commute at 7:30.
PM: 4m commute at 7:20.
9-Apr Easy/MLR 17.52 AM: 4m commute at 7:30.
PM: 1m wu, 6m tempo at 6:33, ~1m easy, ~4m at 6:51. 13+ tot avg ~7min.
10-Apr Easy/Easy 0:07:35 8.16 AM: 4m commute at 7:40
PM: 4m commute at 7:30
11-Apr Easy 4.03 Easy running with Eli and Raleigh then lots of errands throughout the day.

Splits:
800-2:43.20
800-2:43.27
1200-4:10.79
800-2:44.57
800-2:43.72
600-1:57.99
400-1:14.15

Total: 85.49

Tuesday, April 7, 2015

3/29/2015 to 4/4/2015: Big Soup Run

Back to back hundred mile weeks again. Though this felt a bit more exhausting...

The week started off very well. I ran a hard workout on Sunday during the soup run. The plan was to get down to about 95% of marathon pace and hold that for a big chunk of mileage.  Elizabeth drove me out to the start of the marathon course where a handful of CSU runners were getting in a dress rehearsal for Boston.  I used the first ~3.5 miles as a warm up before getting started and lowering the pace to ~6:35 or so.  Eli was waiting for me at 10 miles, where I felt fine and simply kept going, asking her to park another few miles up the road.  The next time around, I grabbed a quick sip of water before quickly moving a long, and asking her to stop again at about 19 miles.  I threw some layers by the car and had her wait a bit so I could touch the Johnny Kelly statue and turn back.  I was working hard during those later miles, but I basically ran 2 of the 3 Newton Hills, then turned around and ran the opposite side of those hills. All in a all, a very productive run.  Great weather (finally) to be able to put in a solid effort.  I have no doubt I could have ran 5 more miles at whatever pace necessary to run under 3 hours, and likely well under 3 hours at that.

Tuesday was actually another tough workout with a 1200 alternation for 4.5 miles before meeting up with Terry for another 5.5 of tempo mileage - 10 total at 6:20.

Here it is:

29-Mar Soup Run 0:06:50 21.01 Really happy with this run. At 3.5m in, I picked up the pace and averaged around 6:35 for ~17m before jogging in the last half mile or so back to the Soup Run headquarters.
30-Mar Easy/Easy 0:07:40 12.32 AM: 4+ commute at 7:40.
PM: 8+ commute and then some at 7:40.
31-Mar Easy/MP Tempo 16.28 AM: 4m commute at 7:30.
PM: 1200 alternation 90%/110%mp for 4.5m, then progression run with Terry. 10tot avg 6:20. 2m cool down.
1-Apr Easy/Easy 0:07:35 12.2 AM: 4m commute at 7:30.
PM: 8m commute at 7:40.
2-Apr Easy/Intervals 0:07:40 19.56 AM: 4m commute at 7:40.
PM: (1000, 600, 600, 400) x 2 (5200)
1000@5K pace, 600@<5K pace, 400@mile pace
3-Apr Easy/Easy 0:08:00 10.09 AM: 5m on Long Island, 4 with Raleigh and Eli at an easy pace.
PM: 5m around the same route. Felt totally wiped 3m in…
4-Apr Easy 0:08:00 8.67 AM: 6+ with Eli, then a couple quicker miles on my own. Left achilles has been sore since Thursday night.

Sunday Splits:
0:08:01
0:08:05
0:07:58
0:07:11
0:06:46
0:06:43
0:06:43
0:06:42
0:06:46
0:06:42
0:06:42
0:06:35
0:06:33
0:06:55
0:06:29
0:06:23
0:06:32
0:06:27
0:06:02
0:06:11
0:06:58
(I guess this was a bit of a progression run...)

Thursday Splits:
1000-3:24.47
600-1:57.41
600-1:59.01
400-1:13.77
1000-3:22.38
600-1:58.74
600-1:57.78
400-1:13.47

Total: 100.13


Wednesday, April 1, 2015

3/22/15 to 3/28/15

Last week started off with New Bedford, this week started off with An Ras Mor.  I guess it's always racing season...

I ended up getting one of the free post-race massages after the 5k and that did wonders. I was able to go for an evening shake out and holy smokes, my legs felt great!

On Monday I was pleasantly surprised by my early morning pace.  In the evening, I hadn't really given it much thought, but I decided that on my run home, I would start off in the opposite direction and start with the 4-hill route, then back home a long the Charles.  After a few miles, I realized I was running on the quicker end of the pace-spectrum that I would run on an off day, and I decided to stick with it.

Now that I look at it, this was really not a very well planned week of training. I went to Harvard on Tuesday with no workout in mind, and ended up doing something a bit useless. But in the end, I think the distances during my second runs on Monday and Wednesday were very beneficial. Nothing like those mid week medium-long-runs.

Don't you screw this up Data:

22-Mar An Ras Mor 5k 0:05:30 14.2 AM: Long warm up then An Ras Mor 5k in 17:03. Free massage afterward. And free beer!
PM 4m+ cool down at 7:45.
23-Mar Moderate/MLR 0:07:17 16.12 AM: 4m commute at 7:17…?oops.
PM: 12m+, 4-hill route then along the Charles home.  Wasn't planning this quick, but they kept clicking off so I went with it.
24-Mar Easy/Intervals 16.7 AM: 4m at 7:30
PM: Commute home + to Harvard. Mile x3, 100x4. Faster than normal strides.
25-Mar Easy/MLR 0:07:45 16.19 AM: 4m commute at 7:45
PM: 12+ at 7:45
26-Mar Easy/ 18.66 AM: 4m commute at 7:30
PM: Commute home + to Harvard. (1200/800/400)x2, 200x4.  10k, 5k, mile paces.
27-Mar Easy/Easy 0:07:35 10.11 AM: 4m Commute at 7:40
PM: 6m commute home at 7:30ish.
28-Mar 0:07:42 8.14 AM: Easy running at Fresh Pond. Chatting it up with the bear wrestler.

Tuesday:
5:45.8
5:48.72
5:47.46
?x4 (I wasn't keeping track of time or distance, just running fast and relaxed)

Thursday:
1200-4:11.51
800-2:41.76
400-1:12.71
1200-4:06.94
800-2:38.80
400-1:12.66
200-33.37
200-33.24
200-32.50
200-32.44

Total: 100.12