5/1/16 to 5/14/16: Last Two Weeks

Apparently, when I get busy, my blog updates suffer.  For the very few who read this to help pass the time, I am truly sorry.

With the new place on the Cape, and absorbing a full time role at work - I'm crunched for both time and energy.  A quick read through of the log and I see the word "bonk" far too often, especially since they are on short/easy runs.  I'm sure it's a combination of the marathon being in my system, and the new 'stressors' in life, but I'm confident it's a short term issue.  Nonetheless, I've scaled back my workouts, and started to add more mileage during my morning commute - where I don't seem to have any issues except for simply being tired.  When I can remember, I'm taking either an iron or calcium/VitD supplement in case it's diet related.

Another thing I'm seeing (or not seeing) is the lack of a plan or goal on the schedule.  I was contemplating mile training, but I don't know yet.  Summer time running is usually dictated by whatever is going on that particular week, and....well, I'll likely just wing it.  All that really matters is the mileage anyways, right?

THE STUFF!

1-May		Liam McGuire's Almost 5 Miler *Pub		1:13:00		10.5		AM: Liam's almost 5 miler.  5th place, averaged around 5:30/mile.  Pleased.
		Shakeout		0:32:55		3.56		PM: ~4m easy.  Shakin it out.
2-May		Easy		0:52:32		7.1		AM: 7+ at 7:30/mile.
		Easy		1:06:30		8.5		PM: 8+ at 7:50.  Bonked pretty hard and forgot to leave some food in my backpack.  Recovered well enough, but yeesh.
3-May		Easy		0:55:22		7.1		AM: 7+ at 7:50/mile.
		Workout (skipped)		0:49:34		6.23		PM: 6+ at 8/mile.  Bonked again.  What the hell! I skipped the workout to just chill out.  Not happy about it though.
4-May		Easy		1:02:55		8.4		AM: 8+ at 7:30/mile.
		Moderate		1:12:44		10.23		PM: 10+at about 7:05/mile.  A solid moderate run.
5-May		Easy		1:02:22		8.08		AM: 8+ at about 7:40/mile.
		Easy		1:02:52		8.45		PM: 8+ at around 7:25/mile.
6-May		Moderate-ish		1:14:49		10.04		AM: 10+ at 7:27/mile.  Thank God for random portos…In general felt pretty good though.
		Off		0:00:00		0		PM: No time with the drive down to Truro.
7-May		Hilly Run		0:37:36		5.1		AM: Got a later start for the run and won't be able to double.  Oh well, doing a lot of work around the house to get it ready.
		Off		0:00:00		0		PM: Doing stuff.
8-May		Long Run		1:44:36		14.02		AM: Felt really meh for most of this run, but was doing around 7:30s on some crazy hilly roads.  It was a great loop though.
		Off		0:00:00		0		PM: Again, wanted to double, but simply no time.
9-May		Easy		1:06:38		9.07		AM: 9+ at about 7:20/mile.  Surprisingly quick.
		Moderate		1:25:18		11.03		PM: ~10 at around 7:20, then a bit with Raleigh and ending with 5 Poplar strides for 11 total.
10-May		Easy		0:56:20		7.22		AM: 7+ at 7:48.  Calves a bit sore and left Achilles is very mildly tender.
		Harvard Track		1:46:00		14		PM: 6+ home then 2+ to Harvard and I started to BONK like crazy.  Elizabeth showed up just in time and I chugged some water, but this frequent bonking is really weird.  It passed, and I did the workout: 1200x2 (3min)/400x5(1min)/600x2(2min).  Splits were all slowish, but not by much.
11-May		Easy		0:55:36		7.03		AM: 7+ commute.  Pretty pooped from the track last night, but in a good way.
		Easy		0:58:35		7.15		PM: 6+ home at around 7:40, then a bit with Raleigh, finishing with 4 Poplar strides.
12-May		Easy		1:01:29		8.03		AM: 8+ commute.  Really wanted to go longer, but a stupid 'meeting' got in the way.
		Easy		0:53:21		7		PM: 7m at around 7:35/mile.
13-May		Moderate		1:09:51		9.21		AM: 9+ at around 7:30 per.  Trying to get in a bit more with an unlikely double.
		Eh?		0:06:02		0.72		PM: I was running around carrying my work clothes while waiting for Elizabeth to pick me up.  This doesn’t really count…or does it…
14-May		Hilly Run		0:35:46		5.04		AM:  Truro loop!
		Easy		0:24:29		2.8		PM:  Easy shakeout with Eli and Raleigh.

May 10th Splits:

1200-4:00.6

1200-4:03.6

400-1:16.5

400-1:15.4

400-1:15.6

400-1:15.5

400-1:15.6

600-1:59.2

600-1:54.7

5/1 to 5/7 Total: 93.29

5/8 to 5/14 Total: 102.32

Liam Maguire's Irish Pub Almost Five Miler 2016 Race Report

The previous weekend's 5k went well enough; essentially shaking off some rust from my post-marathon legs.  I didn't feel particularly spry heading into the second installment of the Pub Series, but I felt healthy and strong.  And so Elizabeth and I arrived in Falmouth for the Laim Maguire's Irish Pub Almost Five Miler ready to race.

I got in a nice long warm up and ran the course backwards to find a few benchmarks to use during the race if I happened to find myself in a tight race with a quarter or half mile to go.  This is a really simple idea, but I forgot to do it for Doyle's and I think it cost me a spot.

When the gun went off, I was pleased to see that it wasn't that crowded and there were familiar faces already up at the front as we made the first of many sharp turns to start the race.  As we turned on to Walker Street, things were already sorting themselves out.  David Wilson didn't have any competition for the race, and led wire to wire.  After exiting Beebe Acres neighborhood for the short loop during mile one, he had created a nice little cushion that he would comfortably maintain for the remainder of the race.

I found myself in a weird spot in the neighborhood feeling both good and bad.  I felt like I was moving too quick, but my lungs felt fine.  So, instead of fading to a point where my legs felt good, I threw in a little surge - hoping it would do something to wake my legs up.  We passed the first mile at around 5:22, and I found myself right with TJ Unger.  This would last for a short while longer before he pulled away with a GBTC runner.

I was running with Andrew Holmes and Lee Danforth for the second mile along Surf Drive and Mill Road, splitting 5:19, and I hid an odd rough spot during the third mile.  Probably around the 2.5m mark I really slowed and Danforth and Holmes put ~15 seconds on me.  I found myself in complete no man's land, but after passing the third mile marker with a 5:39 split, I was able to regain my composure and settle in.  I couldn't find the sub 5:30 pace, but I held steady at a much more even 5:37.

Turning back onto Surf Drive for the second time, I could see Danforth had gapped Holmes, but Holmes looked to be pressing.  He still had a big lead on me, but I felt strong and made a lot of short surges to close the gap.  I wanted to be within shouting distance by the end of the fourth mile, and after a 5:38 fourth mile, I found myself right on his heals.

As we turned on to Walker Street towards the finish, I sat on his heels for a moment to take inventory on how I felt.  Holmes was breathing heavy, and I he slowed quite a bit.  I assumed I would need to wait until a quarter mile to go, but those early miles took their toll on him and I was feeling very good.  I wish there were a bit more real estate, but Danforth was well ahead of me and there was no chance of catching him.  I surged past him with about a half mile to go.  Then with a quarter mile to go, I picked it up again and finished in 5th place in a time of 27:01.

http://www.coolrunning.com/results/16/ma/May1_LiamMa_set1.shtml

Scott Mason Photos
Jim Rhodes Photos

4/17/2016 to 4/30/2016: Two Weeks of Recoveryish Stuff

Since the marathon, I've been mostly recovering.  I've had a number of runs where I kept it slow, and I've been scrapping a lot of planned workouts.  A sprained ankle didn't quite help that cause either.

On 4/24 I ran the Cambridge Spring Classic 5k as a bit of a rust buster.  My ankle was still a little swollen and I wasn't back to full speed from the marathon, but it's a fun local race with some of Elizabeth's former coworkers.  I went out conservatively and was pretty far back from the leaders at the mile mark, but I was able to maintain a steady pace and pick people off.  During the final mile, I spotted Chris Lotsbom a reasonable distance ahead of me to try and reel in.  About a third of a mile from the finish I caught up to him and we both had another runner to reel in who looked to be hurting.  I had been running ~5:30s and that felt really comfortable so I made a strong move as I passed Chris and closed the gap on the next runner.  I held that for a short bit to see how the other guy was feeling and I had a good sense that my Pub Series rival would be able to close the gap as well.  Turning towards the finish I took a quick glance back to make sure no one would be sneaking up on me, and then I worked on my finishing kick and felt great.  Final time was 17:05, which was good for 7th place, and I was pleased with the effort.  I didn't have great turnover (expected), but I did have a lot left in the tank, which is what I was hoping for.

The second week was more of the same in terms of mileage and effort.  With the second race of the Pub Series on May 1st, my goal was to continue my recovery and reestablish my routine.  That was a bit difficult with the new place and the driving/moving/etc, but that may be something I need to get used to.  We shall see...

The stuff!

17-Apr		Long Run (Nope)		0:23:49		2.67		AM: No long run on a Sunday feels weird.
		Off		0:00:00		0		PM: Rest up.
18-Apr		Boston Marathon		2:52:52		26.2		AM: 2:52:52 - sneaky tough day.
		Off		0:00:00		0		PM: Coffee, beer, water, juice, etc.
19-Apr		Easy		0:41:14		4.6		AM: Easy commute at around 9min.  Quads are cooked.
		Easy		0:40:35		4.75		PM: Easy commute around 8:30.  Not fun.
20-Apr		Easy		0:41:00		4.63		AM: Another 'easy' commute.
		Easy		0:43:01		4.71		PM: Ditto.
21-Apr		Easy		0:38:55		4.65		AM: Ditto.
		Easy		0:43:00		5.14		PM: Ditto.
22-Apr		Easy		0:36:30		4.59		AM: Finally starting to feel good and I roll my ankle at the very end of the run.
		Easy		0:45:04		4.63		PM: REAAALY slow, and limping.  Left foot is looking like a grapefruit.
23-Apr		Easy		0:36:35		4		AM: 4m really easy again.  Did a couple pickups to test the ankle.  Still pretty swollen, but loosening up enough.
		Easy		0:00:00		0		PM: Rest.
24-Apr		Spring Classic 5k		1:19:00		10.44		AM: Spring Classic 5k, 7th place in 17:05.  Ankle wasn't an issue, but sore afterward.  Basically just a rust buster.  Wanted to get the legs used to faster pace before the Pub Series and I was pleased with how it went.  Lotsbom was well ahead of me most of the race and I was able to reel him in - good competition.
		Off		0:31:18		4.02		PM: 4m easy.  Just wanted to keep the ankle loose.
25-Apr		Easy		0:53:51		7.1		AM: Back to the standard commute.  Around 7:30/mile.  Nice.
		Moderate		0:28:22		4.02		Noon: Quicker lunch run as we have the closing tonight.  4m at 7min per.
26-Apr		Easy		0:51:46		7.1		AM: 7m commute at 7:20/mile.  A bit quick, perhaps.
		Easy		1:10:32		9.05		PM: 9+ at 7:45.  Scrapped the track work.  Both Achilles' have felt iffy, and not looking to push that.
27-Apr		Easy		0:53:01		7.1		AM: 7+ at 7:30/mile.
		Easy		0:46:38		6.23		PM: 6+ at 7:30/mile
28-Apr		Easy		0:42:47		5.5		AM: 5+ at 7:45/mile.
		Rest		0:00:00		0		PM: Not rest.  IKEA for hours then lots of driving/unpacking/etc.
29-Apr		Easy		0:37:19		4.39		AM: 4+ at 8:30/mile.
		Rest		0:00:00		0		PM: More unpacking.
30-Apr		Easy		0:39:47		5.16		AM: 5+ at 7:40/mile.  Truro is hilly!
		Rest		0:00:00		0		PM: More cleaning and whatever.

Totals: 70.5 and 70.1