3/19/17 to 3/25/17: Crap Week & 2017 New Bedford Half Marathon Race Report

New Bedford Race Report:

Showing up to a race with the mindset of, "if my injury starts to hurt more, I'll just stop" is never fun.  Especially when the distance is a not-so-trivial half marathon.  Nonetheless, that was what was going through my head as Elizabeth and I arrived at New Bedford for the second USATF-NE Grand Prix race.

I've been dealing with tendonitis in my left ankle, and on race day I broke my own rule and took ibuprofen.  I'm not sure why I was so hell bent on racing on this particular day though - this was the windiest day of racing I have ever done.  Nonetheless, after a decent warm up with Elizabeth, Neil, Danny, and Susanne I changed shoes, and headed for the start.

Looking back, I would break this race up into three segments: 0-3.5, 3.5-10, 10-finish.

The first few miles were a challenge to settle into any kind of rhythm.  The headwinds at the start were a lot more intense and challenging than in years past.  And after starting a bit too far back in the pack, I had to struggle into the wind as I steadily passed chunks of runners.

The second segment felt more like normal race conditions.  I'm sure there must have been some wind, but I didn't notice it.  Neil caught up to me early on here, and we were able to run side by side for the majority of these miles.

Then finally the 3rd segment.  Let's just go ahead and look at some "race footage":

Yes, that about sums it up.

Anyways, it was a meh race, but my ankle held up - so I'm looking at it as a good training stimulus after a poor week of training.  I also recently joined Strava, and taking a look at the NB Final Stretch segment is pretty cool.  I apparently had the fifth fastest kick of the day.

Splits:

0:05:52

0:05:51

0:05:40

0:05:53

0:05:42

0:05:43

0:05:44

0:05:47

0:05:48

0:06:27

0:06:21

0:05:58

0:06:09

0:00:35

Final Time: 1:17:30

Scott Mason Photo

Results

Weekly Summary:

19-Mar		New Bedford Half Marathon *GP		1:17:30		13.1		AM: Decent warm up, took ibu and raced in the treacherous winds of New Bedford.
		Shakeout		0:40:00		5.15		PM: This mileage was the warm up and cooldown.  Napped in the afternoon.
20-Mar		Easy		0:22:00		2.7		AM: 2+ very easy.  Ankle was very tender, but felt better than I expected.  Still not happy.
		Off		0:00:00		0		PM: Not worth it.
21-Mar		Off		0:00:00		0		AM: Giving it a bit more rest.
		Easy		0:24:47		3		PM: Did 1m with Raleigh, then started a lap around Fresh Pond with Eli before letting her go on while I did much easier running.
22-Mar		Off		0:00:00		0		AM: Giving it some rest in hopes of doing the workout tonight.
		BU Track		1:38:11		13.03		PM: Commute home then (800/1000/200)x2, 600/800/200, 5k & mile pacing, 1min rest prior to the 200s, 2min otherwise.  Went well.  Ankle was ok.
23-Mar		Easy		0:43:36		5.25		AM: 5+ at 8:19/mile.  Ankle meh.
		Easy		0:48:50		6.23		PM: 6+ home at 7:50/mile.  Ankle still meh.
24-Mar		Easy		0:49:50		6.22		AM: 6+ at 8:01/mile.  Ankle meh!
		Easy		0:49:31		6.25		PM: 6+ at 7:55/mile.  Ankle is progressing so slowly.
25-Mar		Very Easy		0:11:19		1.23		AM: 1+ super slow to get the car from Harvard Square - wouldn't start.  Decided to keep today as basically an off day.
		Off		0:00		0		PM: Off.

Wednesday Splits:

800-2:37.1

1000-3:15.2

200-34.5

800-2:36.4

1000-3:17.7

200-33.7

600-1:52.7

800-2:34.8

200-33.1

Total: 62.16

3/12/17 to 3/18/17: Injury NOOoooooooo! The streak ends...

Well, from a 120 mile week, to a ~60 mile week.  The heck!  During the final miles of the long run on Sunday, my left ankle really started to flare up.  I was able to finish, and thought it would need to be monitored, but it went full blown injury on me.

In trying to look on the bright side, this could be good timing for a small injury (as long as it heals soon!).  Last week was a big week with a lot of quality, and I was planning a down week to recover - though not to this extent.  I was also able to make due and get in a solid pre-New Bedford workout on Wednesday that felt extremely comfortable.  So, this week involved a 20 miler, an 'easy' workout, and a lot of rest.  It also included my first day off this year (and first since December 12th).

While I'm certainly not happy about it, I'm not quite in panic mode.  And if I'm able to get back at it soon, I think I could have two more weeks really focusing in on marathon pace and be in a great spot.  We'll see...

Here:

12-Mar		Long Run (Geoffrey)		2:43:45		20.08		AM: 20+ at 8+ per mile.  By the end my left ankle was really bugging me, but didn't notice it at all when walking.
		Off		0:00		0		PM: Off, got in a great nap though.
13-Mar		Easy		1:06:42		8.02		AM: 8+ very slow to be as gentle as possible on the ankle.  I have posterior tibial tendonitis.
		Easy		1:03:43		8.04		PM: 8+ relatively easy.  Stopped a few times to massage the ankle and that would help, then it would hurt again.  Not cool.
14-Mar		Very Easy		0:33:42		4.13		AM: 4m easy, left ankle tender by the end.
		Very Easy & Dumb		0:35:53		4.02		PM: Left ankle was very tender, should've scrapped this run entirely.  I'm an idiot.
15-Mar		Very Easy		0:43:15		4.7		AM: Early morning meeting and left ankle very meh.  Not to mention it was pure effing ice.
		Off		0:00:00		0		PM: Had a very good meeting, then didn't want to run on the ice or ankle, and Eli had made a FANTASTIC dinner for us.
16-Mar		Off		0:00:00		0		AM: Resting the ankle.
		BU Track		1:35:23		12.12		PM: 10k home, bit in the ass by a dog.  The track, 800x7 at HM pace.  Left ankle ~ok.
17-Mar		Easy		0:39:29		5.01		AM: 5m easy, left ankle flared up a bit so I cut it short.
		Off		0:00:00		0.00		PM: Not worth it.
18-Mar		Off		0:00:00		0		AM: Thought about it, but delayed to see if the ankle would improve.
		St Patrick's Day Celtic Sojourn		0:00:00		0		PM: Day off!?!?!

Splits:

800-2:50.6

800-2:50.9

800-2:50.7

800-2:49.2

800-2:49.5

800-2:48.7

800-2:45.2

Total: 66.12

3/5/17 to 3/11/17: Big Week

Even without the standard marathon long run of 20+ miles - this was a pretty big week.

Elizabeth and I had a great visit with the DC Bugbees, and on Sunday we drove 7 hours back home.  After unpacking, I went out for 8-10, but ended up seeing Elizabeth in the car heading towards Trader Joe's so I kept doing a neighborhood 1 mile loop until I saw her back home.  I was happy to get to 16+, but after the long drive it certainly felt 'meh.'

During the drive back, I had made the decision that based on the layout of the week and the unlikely 20 miler, I would place a "special block" on the schedule for Monday.  We had a re-scheduled BU workout for Monday that worked in my favor as well.  So Monday morning, I did my standard routine, but instead of easing into the run at 8+ minute miles, I went at a tempo effort right away.  I would've preferred to be around 6:15/mile, but based on the cold/no warmup/backpack, it turned out that 6:30 was the pace.  I suppose I was fine with that.  An emergency pit stop disrupted my rhythm just a bit, otherwise it actually felt comfortable.

Throughout the day, I contemplated what to do for the evening session.  Since the track workout wouldn't start until around 6:45, I had to figure out the best way to time everything.  I ended up simply leaving work a little later, and stopping at home as my break in between 2 x 5k.  After a 1.5 mile warm up, I got into it at 6:25/mile.  Again, this seemed slow, but with a backpack on things were bound to be a bit unpredictable.  After letting Raleigh out, I got back on the road to head to the track.  After an uneventful and seemingly easy 2nd 5k (which was quite a surprise), I quickly changed and got on the track where I had planned 10 x 1k at roughly half marathon pace.  Essentially, I wanted everything to be between 3:30 and 3:35 per k.  I ended up doing exactly what I had hoped, but never felt like I had the pace dialed in.  My left knee also felt tight towards the middle of the workout, but was essentially fine after the first lap of each rep.  In the end, I was certainly tired, but this didn't leave me nearly as ragged as my 2015 version.

After two easier days, I had one more big day for the week.  It was much less quality, but still big volume with the total miles for the day at 26.25 and 5.6k of speed.

It was a great week for volume and quality, but I'm uneasy with how it ended.  I have a lot of aches and pains, though nothing seems to be serious.  With New Bedford on the 19th, I'll be dialing it back anyways, so perhaps (and hopefully) next week being a down week will cure those ills.

here:

5-Mar		Off (Long Drive)		0:00:00		0		AM: Long drive.
		Long Run		2:02:04		16.1		PM: 16+ at 7:35/mile.  Meh.
6-Mar		Special Block Part 1		1:05:21		10.01		AM: 10m tempo at 90% MP in cold and windy weather with the backpack.  Averaged 6:30/mile.  One emergency pit stop.
		Special Block Part 2 / BU Track		1:59:49		16.7		PM: 1.5m warm up, 2 x 5k at 6:25/mile (just under 90% MP), 1000x10 at HM pace.  Pacing felt good, but left knee was pretty achy the whole time.
7-Mar		Easy		0:57:12		7		AM: 7m at 8:10/mile.  Surprised it was even that quick.  Very tired, and zero pop.  Not crazy sore though, which is probably coming tomorrow.
		Easy		1:02:42		7.58		PM: 7+ at 8:16/mile.  Another easy recovery run.  Felt better than the AM, but still achy.
8-Mar		Easy		1:03:29		8.08		AM: 8+ at 7:52/mile.  Right foot really hurt, due to tight shoelaces I think, and left ankle kind of bunkish.  By the end of the run, both felt fine and I was finishing a bit quicker.
		Easy		1:03:54		8.11		PM: 8+ at 7:53/mile.  Was thinking longer, but my feet were feeling beat up still.
9-Mar		Easy to Moderate		1:18:15		10.05		AM: 10m at 7:47/mile.  More of a moderate than easy thanks to the wind.
		BU Track		2:09:16		16.2		PM: 8+ to track.  800/(1200/600/400/200)x2.  Pacing was off, but this was another big volume day.  I can live with it being slower.
10-Mar		Easy		1:05:56		8.06		AM: 8+ at 8:11/mile.  Meh.
		Easy		0:50:45		6.29		PM: 6+ at about 8min miles.  Worn out.
11-Mar		Moderate		0:47:36		6.33		AM: Fresh Pond one lapper, then the streets for extra miles.  Very windy and left ankle foot was very uncomfortable.
		Off		0:00:00		0		PM: Off.

Monday Splits:

1000-3:33.1

1000-3:32.8

1000-3:34.4

1000-3:32.7

1000-3:34.8

1000-3:33.5

1000-3:33.6

1000-3:30.4

1000-3:32.8

1000-3:30.5

Thursday Splits:

800-2:45.4

1200-4:16.1

600-1:57.6

400-1:14.6

200-36.3

1200-4:11.3

600-1:57.3

400-1:13.1

200-32.2

Total: 120.51

2/26/17 to 3/4/17: Amherst 10m Race Report & Last Week's Training

Elizabeth and I stayed at a friend's home in West Greenfield the night prior to the Amherst 10 miler, allowing us plenty of time to wake up and have breakfast without worrying about a long drive.  After some tasty treats and coffee with friends, Tom and I drove to Amherst to get in a solid warm up.

After having my bib number lost by the volunteers, then replaced, I got a later start than I was hoping.  Without backing off the mileage the week prior, I was hoping to go a bit longer, which seems to help work out the kinks, and even though it was on the short side, I was pretty happy with how my legs felt.

I lined up next Neil, and when the gun went off, it was a pretty narrow and hectic start.  After that first turn, I was able to find some room and Neil and I started to settle in.  The first mile was surprisingly slow in 5:55, and I felt a little sluggish.  We both opened it up on the second mile to take advantage of the downhills before the start of the big hill at mile three.  Though we had a quick 5:36 mile, I felt like I was pressing.  Oddly enough, once we hit the hill I was happy to have no expectations on splits.

I started to pull away from Neil just a bit here, and I ended up passing a lot of runners from here on out.  In pre-race discussions, Kevin had mentioned that there are a lot of people who go out hard and are red-lining at the start of the hill, essentially ruining their race.  I think that for Neil and I, that slower first mile worked in our favor.  From mile three onward I was passing a lot of people.  And there were two Janji runners who passed me around mile 8, but I repassed one of those two and was able to run a lot of people down.

One of the highlights was, somewhere around mile 7, someone was gaining a bit of ground behind me, but I could hear the breathing and it was very labored.  I slowed a  bit so I could see them out of the corner of my eye.  I realized that, yes, they were working hard and breathing loud, but I took stock of how I was doing and I felt great.  My legs were finally feeling loose, and my breathing was fine.  I was able to keeping turning the screws just a bit, and close well.

Coming into the turnabout for the finish, I had my eyes ahead on someone who was maybe 50 meters up, but fading.  I timed it so just as I was coming around the 180 degree turn, I'd be about even with him, and I was able to put in a kick to get a bit of separation and finish well.

Post race wings with some of the CSUers and a solid race - this was a great weekend!

Amherst Splits:
5:55
5:36
6:04
6:04
6:02
5:42
5:37
5:31
5:49
5:55

CSU Photos
Scott Mason Photos

The stuff:

26-Feb		Amherst 10 Miler		0:58:17		10		AM: Amherst 10 miler.  Not bad.
		Off		0:52:02		5.84		This was the warm up and cool down total.
27-Feb		Easy		1:04:32		8.28		AM: 8+ at 7:45ish.
		MLR+		1:49:49		14.01		PM: 14m at 7:50/mile.  Just kept finding little ways to extend the run.  Happy to get in a decent MLR though.
28-Feb		Easy		1:03:37		8.09		AM: 8+ at 7:52/mile.  Wow, really sore today.
		Easy		0:45:59		6		PM: 6m to pick up the Subaru.
1-Mar		Moderate		1:01:06		8.15		AM: 8+ at about 7:30.
		BU Track		2:02:14		15.07		PM: 10m tot over to the track.  1000x3/200x3/800x2/200x2.  5k & mile pacing (supposedly).  Total dead legs for this.  Pacing was off, but I gutted through it.  I'm fine with it all.
2-Mar		Easy		1:04:14		8.31		AM: 8+ at 7:40ish.  Knees are achy from the recent mileage and quality.  Headwind sucked too.
		Moderate + Long Drive		0:45:03		6.14		PM: Afternoon 6+ at 7:21/mile.
3-Mar		Easy		0:53:11		7.01		AM: 7m at 7:35/mile.  Down in DC/Maryland.
		Off		0:00:00		0		PM: Off.
4-Mar		Easy		0:43:59		5		AM: 5m with Eli and the pooch at 8:48/mile.
		Off		0:00:00		0		PM: Off.

Splits:
1000-3:23.2
1000-3:19.7
1000-3:24.8
200-36.0
200-36.3
200-34.8
800-2:38.1
800-2:39.0
200-35.2
200-32.4

Total: 101.9

2/19/17 to 2/25/17: In the Zoned Out

As I stare at my computer screen trying to recall each of my runs from last week, I'm having a hard time remembering each workout.  Well, that's not quite accurate.  I remember them, but they're all a bit fuzzy and blend together.  The 16 mile long run was brutally difficult thanks to Neil and Kevin, but that was just last week?  And last Monday was a holiday?  I remember that I searched out a new route that would include some hills, but that feels like it was ages ago.  

It's a strange feeling having all of my runs blend together, but it's also a good thing.  Boston is ~7 weeks away.  I'm in the thick of training right now - working in mid week medium long runs, marathon paced 10 milers, mid week track work, hills, strides, etc etc.  The compound effect seems to be zoning out on what day it is, and what work I've already put in.  Just a few more weeks of this...

A second quick story.  On Friday morning I was running by the Elliot Street bridge and I saw some of the New Balance Boston Elite crew coming along just before the boathouse, and I crossed over just ahead of them while they stayed along Nonantum.  They crossed back towards me near Arsenal and I ran with them for a short while.  Coach Mark Coogan was on the bike and one of his athletes, Liz Costello, was just ahead and they were preparing for a workout.  I'd be happy to chat about running with anyone, but it was fun to hear about what their workout was, what they've been doing, etc.  They had some great weather to get in the work too.

Anyways:

19-Feb		Long Run (Neil & Jenn)		1:57:13		16.55		AM: 16+ at 7:05/mile.  Wow, this one hurt.  Thanks Neil.  Thanks Kevin.  Averaged 6:49 for the last 10 with a few fast ones in there.
		Shakeout		0:33:23		4.02		PM: 4m shakeout over to Marathon Sports for some new trainers and cashing in my Pub Series prize.
20-Feb		Hilly Run		1:24:42		11.01		AM: A very nice and hilly route and finished up with 8 Poplar strides.
		Easy		0:40:48		5.02		PM: 5m easy.
21-Feb		Easy		1:02:49		8.08		AM: 8+ at 7:46/mile.
		Moderate		1:24:19		10.37		PM: 10+ with a couple miles in there with Eli and Raleigh.
22-Feb		Easy		1:01:39		8.06		AM: 8m at 7:39/mile.
		Easy		0:56:46		7.03		PM: 7+ at whatever.  Left shin a bit achy.
23-Feb		Easy		1:03:43		8.03		AM: 8+ at whatever.  Left shin a tiny bit noticable, but not as bad as yesterday.  Fantastic weather.  I wish I didn't feel so tired and spungy.
		BU Track		1:38:20		12.84		PM: Commute home (BERT!).  800/1000/1200/1000/600/500/400/200.  5k/8k/3k/mile pacing.  Super sluggish today.
24-Feb		Easy		0:47:44		6.16		AM: 6+ at 7:45/mile.  Bumped into Mark Coogan and Liz Costello warming up for a workout and had a fun conversation.  Beautiful morning for a run.
		Easy		0:49:23		6.47		PM: 6+ at whatever.  Did good drills and 2 strides to finish up.
25-Feb		Moderate		0:46:53		6.5		AM: 6+ at around 7:15/mile.  I did the Fresh Pond 2 lapper to move slightly quicker and did some drills.
		Off		0:00:00		0		PM: Drove out to West Greenfield.  Fun times!

Splits:

800-2:39.1

1000-3:16.9

1200-4:16.5

1000-3:19.7

600-1:54.8

500-1:35.8

400-1:12.1

200-32.6

Total: 110.14