7/19/15 to 7/25/15: New High Mileage? Maybe.

This was a little bit out of nowhere, but I think I established a new upper level for my weekly mileage.  Or probably tied it.  105 and change was the previous high, and that's where I am this week.
The week started out with a tough 10k, and finished with a tough long run.  I was surprised at how well the intervals and tempo went on Tuesday and Thursday considering how wiped I was after the 10k, but whatever I'll take it.

I went out to dinner with friends on both Friday and Saturday night and the question, "what are you training for?" happened to come up.  I'll have to figure that out soon, because at the moment I don't have an answer.  I would like to take a crack at running a fast 2-mile, but I don't foresee any great opportunity to do that.  The next race on the calendar is the Bobby Doyle 5m in Narragansett, so let's just say I'm training for that.

Oh, hey, look at those numbaz!:

19-Jul		Level Renner 10k/Easy				14.74		AM: Level Renner 10k, did not go too well.  It was a challenging course and hot.  I don't do well in the heat.  17th place, shit time, won my age group, and won a raffle.  Still fun. PM: Easy 5m.
20-Jul		Easy/Easy				12.73		AM: 4.5+ commute ended early due to an unexpected meeting. Hot + humid morning. PM: 8+ at around 7:45…thought I was going slower, and wanted to since it was hot as _____.
21-Jul		Easy/Intervals				19.32		AM: 5+ at about 7:50. PM: ~9m warm up for track!  (600, 1200)x2, (400, 200, 200)x2 (5200) 600@<5K, 1200@5-8K, 400,200@mile pace 2 min/easy 200 rest, 1min after 400 and first 200 in set.
22-Jul		Easy/Easy/Easy				12.55		AM: 5m at 8min. Noon: ~ran to pick up the effing towed Subaru. BAH. PM: 6+ at 7:50.
23-Jul		Easy/Tempo				16.62		AM: 5m at 7:45. PM: Commute + Fresh Pond 2-lap tempo.  ~~5m at 6:08.
24-Jul		Easy/Easy				11.3		AM: 5m at 7:50. PM: 6+ at 7:50.
25-Jul		Long Run				18.4		Battle Road.  Nice weather, but I never felt great.  Averaged about 7:30.

Splits:
600-2:05.11

1200-4:17.08

600-2:06.06

1200-4:15.75

400-1:14.56

200-35.70

200-34.66

400-1:11.97

200-33.66

200-31.27

Total: 105.66

Level Renner 10k - 2015 Race Report

I think Kevin was spot on, this race was old school.  Hot as hell, humid, hilly, tough field, and no chance for a PR...at least not for me!

The Sunday morning 10k was preceded by a solid week of mileage, so I wasn't expecting to go out guns blazing, but after a 3.5m warm up that left me dripping with sweat - I knew it was going to be a suffer fest.  At the line I maintained optimism...

The first mile starts immediately with a long hard hill that you repeat at miles 2 and 6 - at this point it wasn't so bad!  I specifically didn't hammer the hill on the first time around.  The backside of the hill is a gradual downhill and I eased into what felt like a comfortable pace.  I felt ok passing the one mile mark at 5:42, but there was an ~8 second gap between me and John Sullivan and his pack ahead of me.

I maintained my pace, hoping that a steady effort would find me picking off folks who were hurting from the heat.  We turned back to do our second longer loop and second ascent up the hill, and I hit the 2m mark at about 11:22.  I had a pack of folks that I was leading and as we crested the hill, I was passed by a Greater Lowell runner.  I felt dead legged by that point, but the GL runner wouldn't hold his place for long...and it wasn't anything I did.  I was feeling awfully cooked, and noticed I was slowing down.  That feeling was shared by many, I think.  Before the start of the 4th mile, I had overtaken the GL runner as he faded more than me, and I started to create a gap on the group behind me.  I think my split was probably around 6-flat for that third mile.  So I certainly wasn't doing anything special.  

The fourth mile had a gradual uphill that on any other day wouldn't have been noticeable.  But to me, on this day, I was getting gut punched continually.  This mile was even slower than the 3rd, and the distance inside no-mans land was growing on either side of me.  John Sullivan was way ahead, and I didn't feel like anyone was breathing down my neck.  After a botched water stop where I didn't get any water to throw on my head, I had a serious slow down for mile 5.  I was hitting patches of stagnant air that filled my mouth and lungs with...I'm not sure...I would call it the opposite of oxygen.

Since I didn't have the gas to make a move on the group ahead, I slowed (yes, I ham & egged it...if such a thing could be done on this day).  I was hanging at probably 6:30 pace and allowing myself to recover.  After missing the opportunity to douse myself with water, I felt dangerously overheated.  But this little reprieve worked out.  The group behind me caught up and passed me briefly before I caught a second wind and re-created a small gap.  After rounding a small parking lot before ascending the hill for the third and final time, I allowed whoever caught up with me during the sixth mile to get even so we could have a good fight up the hill and finish strong.  This worked a bit in my favor since I was ever so slightly recovered.  I grunted my way up the hill, took a few gulps of oxygen on the flat, and had a comfortable kick in through the finish.

All in all, a crappy performance for me, but it was expected.  I'm not bummed; it will be good training in the long run.

37:02 for 17th place.  I won a headband thing for coming in whatever in my age group, and I also won a free pair of shoes in the raffle.  Good stuff!  LEVELRENNER!

7/12/15 to 7/18/15: I love the 90's!

...in terms of mileage, not the heat though.  I don't like 90+ degree heat.

Still, this was a good week of running considering the temps.  Almost all of the runs were in the heat, and I was able to get in a long run, two tempos, a brief hill workout, and a triple!  First triple in quite some time.  I actually felt fantastic too, though I think I need to be cautious about that.  And also not run a 10k two days afterward...no track workout this week though.  BUMMER.

Anyways, the numbaz!

12-Jul		Battle Road				17.17		Battle Road.  17+ at around 7:45.  Warm.  Very warm.
13-Jul		Easy/Moderate				14.06		AM: 4m at 7:55. PM: 10m at 7:30.
14-Jul		Easy/Tempo + Bees				15.36		AM: 5m at 7:43/mile. PM: 5m tempo, then ran to Ultimate for 10+tot.  Tempo at around 6:30/mile.  Quite warm.
15-Jul		Easy/Easy				10.69		AM: ~4.5 at 7:48/mile PM: 6+ at 7:30/mile.
16-Jul		Easy/Moderate + Tempo				16.2		AM: ~5m at 7:40/mile. PM: 6m commute home at a low 7 pace followed up with a Fresh Pond 5m tempo averaging 6:13/mile.
17-Jul		Easy/Easy/Hills				15.57		AM: 5m commute at 7:25/mile. Noon: 6+ at 7:40. PM: 4+ with 4 hill repeats with Jon, Terry, and Amory.
18-Jul		Easy				5		Just some very easy mileage.  I was tempted to run a bit further and then double up in order to hit 100+, but I felt that might be pushing it.

Total: 94.05

7/5/15 to 7/11/15: Good Stuff

Let's see here, this week was pretty good.  Especially because I didn't get injured or puke my brains out.  I would have preferred to start the week off with a true long run, but considering the circumstances, I'm very pleased.  The track workout was a hot one, and especially challenging with the 30s rest after the 400's, but it went well.  I didn't quite hit the pacing on those 400s, but I also haven't focused much on speed.  The week wrapped up with a very respectable showing at Fresh Pond, and I didn't realize it, but it's a Fresh Pond 1-lapper PR.  I'll take it!

The stuff:

Progression/Easy				17.39		AM: 12m+ progression run on Long Island, not too challenging though.  Still weak from the stomach bug.  Got down to ~6:40 for the final mile.  Sat in the sound as a cool down then had breakfast burritos afterward. PM: Easy 5m with Eli around the Charles.
Easy/Easy+Hills				11.33		AM: 4m commute to work at 7:40. PM: 7m commute plus 10 short hill sprints.
Easy/Intervals				17.18		AM: 4m commute to work at whatever. PM: Commute home and to track. 800, (1000,400,200,400,200)x2. 800,1000@5K, 400,200@mile pace. 2 min/easy 200 rest, 30sec after 400 before 200.
Easy/Easy+Barefoot Strides				11.08		AM: 4+ at 8/mile. PM: 7+ at 7:30/mile.
Easy/Tempo				15.49		AM: 4+ at 7:40/mile. PM: Commute home + 5 mile tempo at 6:07/mile.
Easy/Moderate				11.32		AM: 4m at 7:26/mile. PM 7+ at 7:15/mile.
Fresh Pond				3.34		Fresh Pond in 13:37.  About 5:33 average.

Splits:

800-2:44.27

1000-3:32.17

400-1:16.33

200-35.78

400-1:15.75

200-35.47

1000-3:31.07

400-1:18.04

200-35.30

400-1:15.72

200-34.22

Total: 87.13

6/21/15 to 7/4/15: Good and Bad

From 6/21 to 6/27, I felt like I was hitting my stride.  Weather was very warm, but I was able to get in a tempo and track workout before playing ultimate and I didn't irritate my mild shin issue.

That combo is pretty taxing, but it helps my overall fitness and the lateral movements of ultimate take the place of doing the myrtl routine (not to mention the sprinting).  The track workout on 6/25 was particularly challenging going solo and in the heat, and to follow that up with ultimate (no subs) left me wiped out. Nevertheless, I'd do that again as it was a big confidence boost to be able to handle all of that.

The following week turned into a disaster.  Uday and I ran 17+ in the pouring rain on Sunday, and I was aiming for a high mileage week until disaster struck in the form of a stomach bug on Tuesday night.  I once again ran a tempo before the game, and had 10m total in my legs before the game.  The game then went well enough, but I felt like I was bonking near the end.  I was looking forward to a huge glass of ice water when I got home, but unfortunately that is when the stomach bug hit.  I not only couldn't drink any water, but I couldn't keep anything down from 8:30pm to 5am.  I was massively dehydrated and had only 1 hour of sleep.  I think I lost roughly 10 lbs over those few days...so...disaster.

Anyways, I'm back now, so you can stop worrying! The STUFF:

21-Jun		Long Run		0:07:35		16.08		Really happy to sneak this run in during the evening after a long weekend.
22-Jun		Easy/Easy				10.18		AM: 4m commute.  Left shin didn't get worse, but that's been funky. PM: 6m commute, took it easier.
23-Jun		Easy/Tempo + Bees				10.15		AM: 4m commute.  Legs feel really tired. PM: 6.12m, 1m w/up then 5m tempo at around 6:35 in brutal heat and humidity.  Followed that up by playing ultimate with no subs.
24-Jun		Easy/Easy				10.18		AM: 4m commute at whatever. PM: 6m commute home at whatever.
25-Jun		Easy/Intervals + Bees				16.38		AM: 4m commute at whatever. PM: 4m home, then to Danehy - 600x6/400x3/200x3 at 3k/mile/<mile.  Followed that up with a game of ultimate that lasted 2 horus w/no subs.  This was basically a special blockish day.  Ultimate doesn't count towards mileage.
26-Jun		Easy/Easy				10.23		AM: 4m commute at whatever.
27-Jun		Easy				6.9		Easy mileage.
28-Jun		Battle Road		0:07:43		17.22		Long run in the rain with Uday.  Lots of rain the entire time.  Got it done though.
29-Jun		Easy/MLR+Hills				15.06		AM: 4m commute at 7:45. PM: 10m commute+ at 7:40.  10 short hill sprints as well.
30-Jun		Easy/Tempo + Bees				14.08		AM: 4m commute at 7:40. PM: 5m tempo at about 6:20.  Additional mileage as warmup and run to ultimate.  Got the stomach bug immediately after the game and was dangerously dehydrated.
1-Jul		Sick				0		Dangerously dehydrated still.  Cold sweats.
2-Jul		Sick				0		Weak.  Still sick, but on the mend.
3-Jul		Sick				0		Travelled to Long Island for a family visit and ate my first meal in days at dinner time.  Still felt weak, and weighed myself - lost ~10lbs.
4-Jul		Easy				4.21		Very easy miles with Eli+Raleigh on Long Island.

6/25 Splits:

600-1:58.63

600-2:03.94

600-2:02.94

600-2:02.20

600-1:59.45

600-1:59.94

400-1:13.34

400-1:14.31

400-1:15.36

200-34.58

200-34.61

200-33.89

Totals: 80.10 and 50.5