Paddy's Shillelagh Shuffle - 2016 Race Report

In the 2nd week of September, I was very optimistic about how I would run at Paddy's.  And to be honest, I remained optimistic during the week leading up to the race as well.  I still think that my optimism was warranted, but on race day, it didn't quite pan out.

I entered the race in 2nd place in the Pub Series standings, only two points behind TJ.  I knew my only hope would be if he had a rough day, and I was firing on all cylinders - so my plan was to go out pretty hard and see what happened.  My spot in the standings was relatively secure, and with all of the mileage recently I felt that even if I went out too hard that I'd be able to survive off of strength.

Photo Courtesy of Scott Mason

I started the race by, surprisingly, shooting out to the lead.  This isn't exactly what was planned, but I wasn't concerned that I was out too hard.  I held a quick pace for 10-15 seconds, then settled in and found myself next to TJ and the eventual winner.  As TJ settled in next to me, I did my best to stay on his hip.  I did not want to lead, and I didn't want to draft, so we ran side by side for roughly 3/4 of the first mile.  As the three of us approached the mile marker, I slowed backed off slightly and they opened up a 2s gap.  My time in the lead pack was short lived.

Photo Courtesy of Scott Mason

For most of the second mile, I was in no man's land working against a decent head wind.  At one point, someone strode up beside me and stuck with me, and passed me for a few brief moments.  Shortly after passing a cop directing traffic (who happened to ask us if there would be more runners behind us...the answer was yes) I passed him back.

As soon as the runner had arrived, he was gone out the back.  Only a few seconds later I heard footsteps and assumed he was drafting, but instead it was Danforth and another runner.  I had no chance of catching the leaders at this point, and I really should've slowed and tucked in with Danforth and the other guy rather than serving as a wind barrier.  Instead I tried to maintain my position and they hung back for a few minutes before passing me and breaking away.

Knowing that a large handful of runners would need to pass me in order to have an impact on the Pub Series standings likely got into my head as I entered the third mile.  I was surging here and there, and keeping the gap was manageable.  As we turned onto the straight before the home straight, I heard someone say, "man, he just looks fast!"...that was a nice ego boost!

I surged hard here and was closing the gap, but it put my stomach into knots.  I backed off a little hoping that they still might come back, but I'm well aware of Danforth's kick and if I put in the effort necessary to close that distance, I would've taken the sting out of my own kick.  Pickleman wasn't far behind me, and he was working hard to close the gap on me.  So as we turned towards the home straight, I slowed, looked back, and readied myself in case Pickleman made a furious push to the line.

In the end I was able to hold a pace and keep my place in 5th overall for the race.  I would say that it was a very mediocre race.  Based on what I was trying to do though, it was going to be all or nothing anyways.  And I was able to maintain my 2nd place position in the men's standings.  Elizabeth had a great race, finishing with a net time of 19:39 and 7th in the Pub Series.

10/9/16 to 10/15/16: Fall Running

This basically felt like a standard week of training.  One funny thing that happened is I ran into a street sign.  There is a spot on Fresh Pond Parkway where my ocd requires that I go around the pole and on this run there were two cylcists coming toward me on the sidewalk.  I still had to try and sneak around the sign though, and whammo.  Bruised shoulder with a small gash.  Good job by me!

here:

9-Oct		Long Run		2:02:30		16		AM: 16+ at around 7:39/mile.  Slower 1st and 16th miles.  Rainy and lots of chafing, wtf.
		Off		0:00:00		0		PM:  Pretty sore, and the weather still sucked.
10-Oct		Easy		1:24:08		10.01		AM: 10m at 8:30ish, with the first few slower waiting for Eli, then the last 4 with Eli and Raleigh.
		Moderate		0:29:52		4.07		PM: 4+ a little quicker before dinner.  I took today off and actually squeezed in a nap!  It was great!
11-Oct		Easy		1:16:36		10.01		AM: 10+ at 7:39.  First mile slow, remainder of run closer to 7:30 avg.
		Harvard Track		1:47:38		13.79		PM: Commute home then 1000x5/400/200.  5k and mile pacing.  Got a pounding heading during the 4th k.  Had to take some gu before the 400 hoping it was caffeine related, and ran slow for that.  Finished though.
12-Oct		Easy		0:56:57		7.04		AM: 7+ commute at 8+/mile.  Legs sore, and took it easy on purpose.  Really want to recover for Sunday.
		Easy		1:16:31		9.01		PM: 9+ commute home then final 2m very easy with Eli & Raleigh.  Mixed in some drills while running.
13-Oct		Easy		0:50:11		6.2		AM: 10k at 8min per.
		Tempo/Hills		1:27:14		11.07		PM: 11+ at 7:53/mile.  Roughly 3m tempo with Terry.  Legs felt shot.
14-Oct		Easy		0:40:18		5.16		AM: 5+ at 7:48/mile.
		Easy		0:35:46		4.64		PM: Shorter run home then a drive to the Cape.
15-Oct		Easy		0:33:42		4.14		AM: 4+ very easy.
		Off		0:00:00		0		PM: Off.  Dinner at Solstice with Dave & Kathy and Mom & Dad.  Great time, as always.

Splits:
1000-3:17
1000-3:19
1000-3:19
1000-3:21
1000-3:23
400-1:14
200-32

Total: 101.14

Warner Fall Foliage Five Miler - 2016 Race Report

With Uncle Arthur on the mend  (and I'm glad to say, making a stubbornly excellent recovery), Elizabeth and I decided that - even though Family Farm Day was on hiatus, we'd still make the trip to Warner for a quick visit and for Elizabeth to defend last years title at the 5-miler.

When the gun went off, I was at the front with one other runner.  We quickly separated ourselves, and were feeling each other out as to what pace the other would settle into.  Knowing how I have run in previous years, I expected the first two miles to be fast.  Instead, I simply couldn't get good leg turnover.  My lungs were fine, but I felt weak on the push off and any increase in turnover took far too much effort.

By the time I reached the bottom of the downhill on the main road, I was gapped by about 10 to 15 seconds.  The guy in front of me had been warming up with a high schooler before the race, and I mistakenly thought the high school kid would be giving me a run for my money.  Instead the coach had the easy stride of someone who had circled the track on more than a few occasions.  Still, I knew the course, and felt I had a chance to close the gap.

The third mile is the dreaded Bean Hill Rd.  I kept my head down and tried to keep the gap where it was.  In years past, it has always been a big challenge for me to get the pace back down after cresting the hill.  I hoped that would be a challenge for the guy ahead of me, and so I forced myself into what felt like a sprint for 10s at a time.  It ended up working and I was able to fall back into rhythm.

I continued to close push, but it was looking like a tough challenge.  After the long downhill towards the finish, I could tell I wasn't closing the gap fast enough.  I got a little false hope nearing the finish though.  He slowed just a bit on the uphill and I went hard for another 10s to see where that would take me, but he was too close to the top of the hill.  I took the foot off the gas, and coasted in.  I probably closed the distance to about 5-8 seconds, but ended up giving it back by not kicking it in.

Splits:
5:33
5:45
6:42
5:39
5:12

The guy ahead of me, Sandu Rebnciuc, is no slouch.  So, I'm not too bummed about losing to someone with that kind of pedigree.  We did a cool down together along with the gentlemen from Utah who came in 3rd and 4th - all in all a good race.

Elizabeth, by the way, easily defended her title, coming in as the first woman and 10th overall in a time of 36:43.

Garmin Recap
Results

10/2/16 to 10/8/16: Big Mileage!

The mileage lately has been inching up, but this week I entered entirely new territory.  Something strange that I've noticed with the higher mileage is that when I look back on the week, my Sunday long run seems like it happened ages ago.  I imagine it has to do with the number of runs during the week all kind of blurring together, but I don't know.

For the long run, Elizabeth and I were away again, and we ran together for the first four miles, then after she peeled off I ran the final 12 miles at around 6:45/mile.  Not a crazy pace, but that's quicker than my normal long run pace.  So, this week had both quantity (a new 'high mileage pr') and a fairly substantial amount of quality.  As for the quantity...130+ miles for the week....that's new territory.

The week was capped with the Warner Fall Foliage 5 Miler, but I'll find some time to give that a quick race report.  Long story short, 2nd place to some fast old guy.

Here:

2-Oct		Long Run w/12 Hard		1:54:05		16.03		AM: First 4 with Eli, final 12 averaging about 6:45/mile.
		Shakeout		0:37:21		4.23		PM: Easy shakeout with Eli and Raleigh.
3-Oct		Moderate		1:17:32		10.12		AM: 10+ at 7:40/mile.
		Moderate		1:18:18		10.14		PM: 10+ at 7:43/mile.  Right foot really achy for like 3 miles of this run.
4-Oct		Easy		1:20:39		10.09		AM: 10m at 8min per.  Really eased into this run.  Running 7:30 by the end.
		Harvard Track		2:01:42		15.07		PM: Commute home and to track.  800/1200/1000/800/600/400/300/200x2.  1k and 1200 at 8k pace, 8 & 6 at 5k, 4 and under at mile pace.  It was great temps, but windy.  I ended up slow on just about everything.
5-Oct		Easy		1:19:31		10.01		AM: 10+ at 7:56/mile.
		Easy		1:19:07		10.03		PM: 10+ at 7:53/mile.  Why is everything averaging 7:53?
6-Oct		Easy		1:13:41		9.15		AM:9+ commute at 8/mile.  Tired.
		Moderate		1:16:40		9.07		PM: Commute home then lap around Fresh Pond with Eli and Raleigh.  Did 6 ~150 meter pick ups trying for 50m at 80%, 50m at 90%, and the final  50 all out.
7-Oct		Easy		1:04:37		8.2		AM: Felt pretty darn good considering I'm already at a new mileage high.  8+ at 7:53/mile.  Again with that 7:53…
		Easy		0:59:23		7.37		PM: 7+ commute
8-Oct		Warner 5 Miler		1:24:00		11.25		AM: 4+ warm up then the Warner 5m in 28:56 for 2nd overall.  Pleased with the result considering all the miles in my legs.  Couldn't get the necessary turnover for the first 2m, but that makes sense.
		Off		0:00:00		0		PM: Drive home then relaxed.  Temptation was minimal…

Splits:

800-2:43.7

1200-4:15.7 SLOW!

1000-3:27.3

800-2:39.1

600-1:59.7

400-1:12.7

300-54.3

200-34.6

200-32.0

Total: 130.76

9/25/16 to 10/1/16: Marathon Training Without The Marathon

This week certainly started well with the Lone Gull 10k, and I'd say overall it was a fantastic week of running.  I'm bumping up the mileage just a bit, and while I'm healthy, I am incredibly tired.  This feels like the meat of marathon training, only I'm not running a marathon.  I need to keep a close eye on the little aches and pains that pop up though, with the additional mileage, I'm at a greater risk of injury and/or sickness.

Still, the 10k seemed to lineup with all the PRs I set much earlier in 2016, and I want to try and break into new territory.  Hopefully by not actually racing a fall marathon, I can reap the benefits without the necessary long recovery typically involved with the marathon.  I'm confident, but we'll see.

Here's the stuff!

25-Sep		Lone Gull 10k *GP		1:13:00		11.89		AM: Early morning drive to Gloucester for the Lone Gull 10k.  Very solid PR of 34:09.
		Off		0:00:00		0		PM: Took an afternoon nap, and didn't have the energy to go for a shakeout.  I should've sucked it up though.
26-Sep		Easy		1:16:45		10.04		AM: 10+ commute at 7:39/mile.  First mile slow, the remainder was hovering at about 7:30.
		Moderate		1:14:12		10.08		PM: 10+ at 7:21/mile.
27-Sep		Easy		1:03:55		8.18		AM: Rainy 8+ commute at 7:48/mile.
		Harvard Track		1:58:00		14.7		PM: Commute home and to track. (800/600/400)x3, 200x2.  1min rest within the set, 2min rest between sets and 200s.  I felt really tired to start.  And my reps on the 8s got slower each time going from 2:37 to 2:41.  Finished the 200s well though.
28-Sep		Easy		1:10:04		8.87		AM: 8+ commute at around 8min per.  I hate not getting to even numbers, but my stomach was meh.
		Easy		1:15:12		9.21		PM: 9+ at 8+.  Met up with old man Luke on the Charles and ran a bit with him.
29-Sep		Easy		1:13:57		9.2		AM: 9+ at 8ish.  First mile slow with Raleigh, then commute to work at a normal easy clip.
		Tempo/Hills		0:59:43		8.03		PM: Commute home with 5m progression thrown in.  In trainers with backpack, started easy at 7:30 and finished at 6:20.  Went over to Fresh Pond with Raleigh and did 6 strides as well.
30-Sep		Easy		1:03:26		8.1		AM: 8+ commute at 7:50/mile.
		Easy		0:46:13		6.32		PM: 6+ at 7:19/mile.
1-Oct		Easy		0:31:57		4.2		AM: 4+ at 7:37 on the Truro loop.  Felt kind of meh, not helped by the driving wind and rain.
		Off		0:00:00		0		PM: Plenty of cleaning and whatever.

Splits:

800-2:37.3

600-1:59.4

400-1:17.6

800-2:41.0

600-1:58.3

400-1:15.9

800-2:41.6

600-1:57.6

400-1:14.7

200-34.3

200-30.6

Total: 108.82 (why didn't I just run another .18!?)