9/10/17 to 9/23/17: Mileage is Back

Well, after an enjoyable and too-short vacation, I'm back at it.  The past two weeks of running have been filled with a lot of quality and quantity, in addition to more cross training.  I'm not doing a lot of things, but I'm making sure I do at least one 2-minute plank each work day along with a hodge-podge of exercises two evenings or more per week.  I'd like to think I'm eating a little better as well.  With the end of vacation and the end of summer, I've been thinking that perhaps a re-assessment of my habits outside of running is in order.

While I'm generally doing things 'right,' I also have areas to improve.  I remember reading the book The Power of Habit, and perhaps I should re-read it.  I think I've developed the neural pathways to create the 'running' habit, but I've been unsuccessful in other areas.  Part of the problem is that running 100+ miles per week and working a full time job leaves less time and energy for focusing on the little things...but, I'm also not sure if that tells the whole story.  For example, why can't I get in a 10 minute nap at lunch?  Why can't I take 5-minutes each morning to stretch out the major leg muscles?  And why can't I find the time to roll out, do core, hips, etc?  None of these take that much time.  Altogether, I could probably get all of it done in less than one hour each day.  Don't I have one hour?

I'm not sure if I do have one hour, but hopefully I can find some time on most days.  In the grand scheme of running, I think I just need to stay healthy.  I looked over last year's training, and I had quite a few interruptions towards the end of the year (ankle, achilles, stomach bug).  If not for those, perhaps 2017 wouldn't be the Year-of-no-meaningful-PRs.  But...2017 isn't over yet.

The stuff...

10-Sep		Long Run		2:07:02		17.01		AM: 17+ 7:28/mile.
		Off		0:00:00		0		PM: Off.
11-Sep		MLR		1:13:49		10.04		AM: 10+ at 7:21/mile.
		Easy		1:01:16		8		PM: 8m at 7:39/mile.
12-Sep		Easy		1:02:40		8.14		AM: 8m at 7:42/mile.
		Harvard Track		1:45:00		12.98		PM: Commute home then track.  800/(1000/800/600)x2.  5k with a surge w/300 to go.  Good workout, paces were generally good.
13-Sep		Easy		1:03:36		8.09		AM: 8+ at 7:52/mile.  Tired.
		Easy		0:51:32		6.33		PM: 6+ at 8:08/mile with the last bit with Eli and Raleigh on the slower side.  Had a bit of workout Wednesday too.
14-Sep		Easy		1:02:19		8.14		AM: 8m commute at 7:39/mile.
		Commute & Hills		1:36:02		10.88		PM: Commute home then 6 easy hill repeats. 10+ total at whatever.
15-Sep		Easy		1:02:49		8.09		AM: 8+ at 7:46/mile.
		Easy		0:50:06		6.34		PM: 6+ at 7:54/mile.
16-Sep		Fresh Pond 2-Lapper		0:43:56		6.2		AM: Jogged over to Fresh Pond to casually do the 2-lapper and get to 10k for the day.  Average 7:05/mile for the morning.
		Off		0:00:00		0		PM: Off…well…I bowled.  That count?
17-Sep		Warm Up & Cool Down		1:00:00		6.61		AM: Solid ~6m warm up.  Easy .75 cool down where Tom and I were hollered at as "a couple of gay guys" then hooted at as "eye candy woo woo."
		CVS 5k *GP		0:16:25		3.13		AM: Not a PR, but went out in 5 flat.  Never done that before even with a downhill-ish start.  Didn't implode either and it was super sticky and warm.  Encouraging result.
18-Sep		MLR Moderate-ish		1:15:15		10.23		AM: 10+ commute feeling solid.  7:21/mile.
		MLR Moderate to Easy		1:17:42		10.49		PM: Commute home ended up going in the low 7s for about 8m or so before doing a lap around Fresh Pond with Eli and Raleigh.
19-Sep		Easy		1:02:12		8.07		AM: 8+ at 7:42/mile.
		Harvard Track		2:10:48		16.48		PM: Commute home and to Harvard.  800, 1200x4. 800 at 5K, 1200 at 8K/5K/8K pace.
20-Sep		Easy		1:05:13		8.09		AM: 8+ commute slower at 8:04/mile.
		Easy		0:56:15		6.78		PM: Easy home at 8:18:/mile.  Some w/Eli and Raleigh.
21-Sep		MLR Easy		1:17:48		10.2		AM: A bit longer at 7:38/mile.
		Hill Repeats		1:36:07		11.6		PM: Commute home plus hill repeats 8 x 30s fairly hard.
22-Sep		Easy		1:02:08		8.09		AM: 8m at 7:41/mile.
		Easy		0:46:29		5.56		PM: 5+ slow at 8:22/mile.
23-Sep		Fresh Pond Easy		0:42:24		5.22		AM: Fresh Pond one lapper then a bit with Eli and Raleigh.
		Off		0:00:00		0		PM: Off.

9/12 Splits:

800-2:41.2

1000-3:15.27

800-2:37.6

600-1:57.9

1000-3:20.4 (shit)

800-2:36.9

600-1:51.5

9/19 Splits:

800-2:41.6

1200-4:13.1

1200-4:11.4

1200-4:08.5

1200-4:02.2

Totals: 110.24 & 110.55

Irish Music Festival 5k Race Report 2017

The Pub Series returns!!

Elizabeth and I took a ~5 hour break from our vacation to drive the two hours over to Pawtucket to race the Irish Music Festival 5k.

The race started off fine, with a twisting and turning downhill that had me just a bit behind ChrisK, TJ, and Shawn Wallace.  After hitting the mile in 5:17, I was feeling fine, but stuck in a bit of no man's land with the main pack pulling away, and a younger kid just ahead of me.

Mile two sucked.  I'm not sure if it was 180 turn, the headwind or what, but the gap between me and the younger runner started to grow and I slowed to a 5:26/mile, which feels like a mental lapse.  I was at least able to keep him within shouting distance, but I should have been running shoulder to shoulder and I'm disappointed that I wasn't.

The third mile was much better as my legs felt really good.  The gap remained, but I felt like I was moving really well with a long easy stride, which isn't always there.  The gap however, had grown to about 7 seconds, and so I was using that energy to maintain some type of contact.

I clicked off a 5:12 third mile, but the final section of the race I really had to work to make it even a little bit interesting.  I heard the young runners coach shout something about the gap, and I could see him start making his ascent on the final two-tiered hill.  He was working, but didn't seem to have that low gear and his coach was urging him on to dig dig dig.  I'm sure my form wasn't as focused as it is for the Thursday night repeats that Terry's been keeping on the calendar - but I felt the lift and the power.  What had been a seven second gap was clearly diminishing and I knew that if he could get his stride back then I had no chance - but if he remained tied up after cresting the hill I'd have a chance...and I did have a chance.  However, as I was quickly closing the gap, the announcer got excited and said, "and here we have another finisher and..and..oh no! here he comes!"  HAHA!  Thanks a lot!  The young runner put his head down for a final acceleration and was able to just hold me off at the line.  BOGUS!  I'm still happy with that final push.  Final time of 16:36 and good for 6th place.

Based on the final results of the race, the Pub Series is looking extremely interesting heading into the Paddy's 3m.

Results
Photos
Pub Series Article
Pub Series Standings (Men)
Pub Series Standings (Women)
Elizabeth is in 7th place, with a chance to move into 6th, and a longshot chance to move into 5th depending on the depth of the competition and how she fares at Paddy's.

8/20/17 to 9/9/17: Slacking on the Blog, Not on the Running

The final three weeks of summer were quite productive.  I had a two week hiatus from the track once due to fatigue and once because I was on vacation.  August 24th, August 26th, and September 3rd were each notable days of running though, that made up for the missed workouts.

The 24th wasn't particularly impressive by any stretch, but I'm always a lot happier when I'm able to combine two workouts - in this case a tempo + hills.

The 26th was particularly encouraging.  I ran a 10 mile tempo with Neil averaging 6:23/mile, but more importantly we were holding a conversation the whole time (and it was warm).  I don't have any plans to run a fall marathon, but if I did this would be highlighted.

And finally, on the 3rd, once again I had a great run with Neil.  He had plans to run a 22 miler, and I was a little hesitant to run the full distance with him, but I'm glad I did.  We were on the Cape and ran the vast majority on single track trails under an overcast sky, with light drizzles.  I have to say, this was the easiest 20+ miler I've ever run, and although I was tired, my legs felt great.  For the final four miles or so we unknowingly increased sped up the pace just a bit, but it all felt completely under control.  This was yet another run that would be highlighted if I were training for a marathon.  One notable moment on that run came during the final mile as Neil and I were running down a dirt road, we could see three other runners with their two dogs heading towards us.  We were fairly zoned out, so when their two dogs bolted towards us barking and bearing their teeth, we didn't have the energy to be scared, instead we both kept moving and adjusted our direction just a tad to avoid a collision.  Unfortunately, I was just behind Neil, so as one of the dogs did a 180, I turned and it bit me on the arm!  Thankfully, I'm sure the dog was just scared we were running to attack its owners and it didn't bite down.  I mumbled, "eh, didn't break the skin" and we kept on truckin.  Overall a wonderful run.

Well, here it is:

20-Aug		Battle Road Long Run		2:06:39		16.15		AM: Battle Road long run at 7:50/mile.
		Off		0:00:00		0		PM: Off.
21-Aug		Easyish		1:03:48		8.57		AM: 8+ at 7:25/mile.  Almost caught meeting with Bert in the woods!
		Easyish		1:06:12		8.36		PM: 8+ at 7:55/mile.  First six quicker, then Raleigh.
22-Aug		Easyish		1:02:40		8.09		AM: 8m at 7:45/mile.
		Harvard Track		1:34:00		12.03		PM: Commute home then drove to track.  800/(1200/800/400)x2.  Supposed to be 5k/8k/mile pacing, but a little slower on everything except the mile paced stuff.  Super soupy out.  Almost didn't go to the workout as my commute home was brutal.
23-Aug		Easy		1:03:32		8.12		AM: 8m commute at 7:49/mile.
		Easy		0:49:12		6.3		PM: 6+ at 7:49/mile.
24-Aug		Easy		1:01:42		8.08		AM: 8m commute at 7:38/mile.
		Tempo + Hill Repeats		1:33:44		11.76		PM: 5m tempo home averaging 6:30/mile followed by CSU Hill Repeats and another fun night hosting.
25-Aug		Easyish		1:01:12		8.06		AM: 8m commute at 7:36/mile.
		Easy		0:38:12		5.11		PM: 5m run home at 7:29/mile, then me and Eli road our bikes to the Red Sox game.  They got smoked, but it was a fun time.
26-Aug		MLR Tempo		1:19:30		12.03		AM: 10m tempo with Neil averaging 6:23, and 6:37 for the whole workout.  Very hilly, good stuff.
		Off		0:00:00		0		PM: Walked a bit.
27-Aug		Long Run		2:06:19		16.01		AM: 16m on Battle Road at 7:53/mile.
		Off		0:00:00		0		Off.
28-Aug		Easyish		1:13:41		10.04		AM: A bit on the quicker side for a solid 10m at 7:21/mile.
		Easy		0:54:53		7.25		PM: Commute home feeling good at 7:34/mile.
29-Aug		Easyish		1:01:13		8.33		AM: 8m commute at 7:21/mile.
		Easy		0:55:38		7.16		PM: 7+ at 7:47/mile.
30-Aug		Easyish		0:58:59		8.03		AM: 8+ at 7:21/mile.
		MLR Easy		1:19:17		10		PM: 10m at 7:56/mile.
31-Aug		Easy		1:02:05		8.09		AM: 8+ at 7:40/mile.
		Hills and Bugbee Pub		1:36:35		11.41		PM: Commute home then hill repeats & Bugbee Pub!
1-Sep		Easy		1:04:10		8.1		AM: 8m commute at 7:55/mile.
		Easy		0:47:45		6.2		PM: 10k at 7:42/mile.
2-Sep		MLR		1:28:00		11.59		AM: 11+ at 7:36/mile.
		Off/hike		0:00:00		0		PM: 4.25m hike!
3-Sep		Long Run		2:55:45		22.34		AM: 22+!?!?  Easiest 22 miler I've ever done though.  Got bit by a loco k9 with 1 mile to go, but barely a scratch.  Averaged 7:52/mile with some quicker ones towards the end.
		Off		0:00:00		0		PM: Off
4-Sep		Easy		1:03:52		8.07		AM: 8m at 7:55/mile.
		Off		0:00:00		0		PM: Off
5-Sep		MLR Tempo		1:10:50		10.2		AM: 10m at 6:57/mile.
		Off		0:00:00		0		PM: Off
6-Sep		MLR		1:38:36		13.58		AM: 13+ on a great trail run at 7:16/mile.
		Off		0:00:00		0		PM: Off
7-Sep		MLR		1:23:51		10.05		AM: 10m at 8:21/mile w/ a big chunk with Eli and Raleigh on the trails.
		Off		0:00:00		0		PM: Off
8-Sep		Easy		1:00:57		8.11		AM: 8+ at 7:31/mile.
		Off		0:00:00		0		PM: Off
9-Sep		Irish Music Festival 5k *Pub		1:00:00		8.5		AM: 6th place at the Irish Music Festival 5k in Pawtucket.  A solid effort, and I'm fairly happy with the race.
		Off/hike		0:00:00		0		PM: Dune hike!

8/22 Splits:

800-2:46.65

1200-4:12.12

800-2:46.49

400-1:12.89

1200-4:10.91

800-2:43.26

400-1:09.75

Week Ending 8/26 Total: 112.66

Week Ending 9/2 Total: 112.21

Week Ending 9/9 Total: 80.85