3/12/18 to 3/18/18: Training & New Bedford Half Marathon 2018 Race Report

As we turned along the coast we began to taste the salt water in the air;
And as we continued onward, a mighty wind rose up.
But so too did our spirits!
Running hellbent and hard into a blisteringly cold headwind must mean one thing;
It is March in New England
and here I am
Running in New Bedford!

The CSU crew met up at the gymnasium for bib pickup and a photo before heading out to warm up.  And that caused things to be a little bit hectic.  The warm up went fine, though it was a challenge to actually stay warm in the 20 degree temps.  What caused some confusion though was getting to the line.  Normally I would do strides off the front of the starting line then walk in, but the volunteers were telling everyone that had to run around the block and enter in from a side street.  That caused a huge commotion and was a bad error on their part.  I was stuck in the "8-min" corral with runners who were not even close to that pace, and I had no chance to push through the crowd.  This resulted in a ~20s difference between my net time and my bib time.  Worse though, is that I had to bob and weave for the first half of a mile.  I'm surprised to look and find that my split was 5:35.  Worth noting, I didn't look at my watch the entire race.  I passed the 5k/10k/10m markers and that was the only feedback I had, and even then I knew that was inaccurate because it was based on gun time..

After that first mile, I was already feeling like I hadn't warmed up enough.  I wasn't gassed, but the elevation changes made me more uncomfortable than they should have.  I expected miles 2-4 to be a bit slower because of the elevation gain, but mile 3 in particular should have been 20 seconds faster.

Once turning into the neighborhoods, essentially every mile through mile 9, I was doing my best to stay running hard.  I could tell that I was moving well, and I felt like I had settled in nicely as I continued to pass runners.  There were two guys who passed me sometime around mile seven or eight, and I did what I could to hang with them and draft - though I knew they would pull away before the coast.

Once I hit the coast, I was happy to not be blown over by the wind.  It was the standard tough, cold, bitter headwind - but nothing will compare to last year's brutality.  Again, I was trying to cling to one group of runners or another and draft.  I passed the 10 mile mark in ~56:40, which meant two things: 1.) a new 10m PR, and 2.) a HM PR was in the bag (I was hurting, but I knew that I'd be able to handle the final 5k).

After drafting for maybe a quarter mile off of a group of three, I thought they would perhaps drop me soon.  So, I wanted to do my part and took my turn breaking the wind while I still could.  And oddly enough, I started to feel good and the three other runners started to fade off the back...I don't think I was picking up the pace, but maybe I just do better at the front of the pack.

I continued to enter the hurt locker...but that is a familiar place, and I enjoy it!  So after turning away from the water and into the city, I continued to pass people.  I don't have splits for the final miles, but I'm pretty sure I was around 5:40/mile.  I hammered the final hill, and started to pick people off as we descended towards the finish.  With no one really in sight for the final straight, I picked it up a little, but didn't search for any higher gears (probably for the best with a tight left hamstring).

I finished in 1:15:02 (chip time), and a big PR.

Strava Data
Results
Scott Mason Photos


Weekly Stuff!

12-Mar		Easy		1:03:28		8.19		AM: 8m commute at around 7:45/mile.  Pretty tired.
		Easy w/Strides		0:58:35		7.11		PM: 7m with first 5 solo before meeting up with Eli and Raleigh.  Finished with 4 strides.
13-Mar		Harvard Track		1:27:17		12		AM: Ran to Harvard in the storm, then skipped warm up and strides (bad idea).  3 x 2m at MP and it didn't feel as easy as it should have.
		Easy		0:35:52		4.26		PM: 4+ in the snow.  Pace whatever.
14-Mar		Easy		1:07:21		8.12		AM: 8m slow in poor traction.
		MLR		1:17:02		10.14		PM: 10m at about 7:35/mile.
15-Mar		Easy		1:03:32		8.19		AM: 8m commute at 7:45/mile.  Feeling tired, wiped, dead legged.
		Easy		0:49:38		6.34		PM: Dang tired.  6+ at 7:50/mile.
16-Mar		Easy w/Pickups		1:00:45		8.1		AM: 8m at 7:31/mile w/15 short pickups.  Legs feel a little better but still stiff and…spungy.
		Easy		0:46:41		6.4		PM: 6+ at 7:18/mile.  Just tried to get home quicker, nothing more than that.
17-Mar		Easy		1:02:12		8.2		AM: 8+ at an easy pace.
		Off		0:00:00		0		PM: St. Patrick's Day Celtic Sojourn!  Fun times w/Kevin & Mariani.
18-Mar		Warm Up		0:26:56		3.16		Warm up.
		New Bedford Half GP		1:15:02		13.1		Ran a PR in less than ideal conditions, but not too bad relative to what New Bedford has been like the past few years.

Splits:

11:53

11:50

11:49

Total: 103.31

2/26/18 to 3/11/18: The Weight of Exhaustion

I had originally titled this post, "Soul Crushing Exhaustion," but that might be a little over the top.  My soul is not crushed.  However, I have officially entered the stage of marathon training where I can feel the accumulated fatigue mounting.  For anyone who has or is training to race the marathon, there comes a point where being tired at all times seems normal.  And during a build up to race Boston, March is the month where that exhaustion has a distinctive weight to it.  Legs don't feel fresh.  The soleus is tight every morning, causing me to walk like I'm made of cement.  I don't feel warmed up for any run until I'm at least 6m in.  At 2pm every day, I crave a nap...badly.  But...this is normal!  And once the time for tapering comes around, and the weight is lifted - there is a physical and mental rejuvenation, with energy levels seeming to exceed any previous levels that I can recall.  Right now, however, it is March.  And I'm tired.


Here it is:

26-Feb		MLR Progression		1:08:26		10.06		AM: 10m progression averaging 6:49/mile.
		Easy		1:03:33		8		PM: 8m at 7:56/mile with the final couple with Eli and Raleigh.
27-Feb		MLR		1:28:21		12.05		AM: 12m at 7:19/mile with the route including my 4-hill route of old.
		Easy		0:48:38		6.31		PM: Kind of quick before meeting up with Eli and Raleigh.  Averaged 7:43/mile.
28-Feb		Easy		1:01:07		8.09		AM: 8m at 7:33/mile.
		BU Track		1:33:00		14.59		PM: Ran home and to BU for 10m total before the workout.  1200x5 at about 10k pace.  Felt pretty hard, and had shorter rest at about 90s.
1-Mar		Easy		1:04:42		8.37		AM: Ugh, this felt uncomfortable.  8m with the first half mile running Raleigh.  Averaged 7:44/mile.
		Easy		0:49:09		6.31		PM: 6+ at 7:47/mile.  Bonked a bit.
2-Mar		Easyish		1:04:38		8.25		AM: 8+ in the cold pouring rain.  Reaally uncomfortable for this, so not exactly 'easy'.  Averaged 7:50/mile.
		Easy		0:38:44		5.01		PM: 5m at 7:44/mile.
3-Mar		10m Tempo		1:16:13		12.14		AM: 10m tempo at around 6:0x pace in very windy conditions.
		Off		0:00:00		0		PM: Off.
4-Mar		CSU Long Run		2:33:20		20.89		AM: 20+ at probably 7:40ish.  Pretty hilly, and a slow start with the CSU group after running over from home.
		Off		0:00:00		0		PM: Off.
5-Mar		Easyish		1:00:02		8.08		AM: 8m commute at 7:26/mile.
		BU Track		1:50:00		15.52		PM: Commute home and to BU then 4xmile from half marathon to 10k pace with short rest.  Not bad on very tired legs.  18m for the day prior to the repeats.
6-Mar		Easy		1:02:15		8.1		AM: 8m commute at 7:41/mile.
		Easy		0:49:13		6.26		PM: 6+ commute at 7:52/mile.  Really wiped out.
7-Mar		Easy		1:02:19		8.1		AM: 8m commute at 7:42/mile. Bah.
		Easy		0:48:55		6.31		PM: 6+ commute at 7:45/mile.  Again, really wiped.
8-Mar		Easy		1:09:48		8.45		AM: 8m commute in shit footing.
		BU Track		1:41:00		7.37		PM: Final BU workout.  800x2/(1200/600/300)x2.  5k/8k/3k/mile pacing.  Went ok since the paces were close, but still feeling wiped.
9-Mar		Easy		0:59:39		8.01		AM: Felt ok.  8m at 7:27/mile.
		Easy		0:47:06		6.04		PM: 6m commute at 7:48/mile.
10-Mar		10m Tempo		1:15:57		12.2		AM: 10m tempo at 5:53ish per mile.  Started off with the Fresh Pond race and there was a young fella who got me a little amped up to win.  He surged a few times and I felt like I had to respond, so I dropped a 5:36 4th mile.  Rest of the run felt challenging.
		Off		0:00:00		0		PM: Off.
11-Mar		Long Run w/Fast Finish		2:24:00		20.2		AM: 20+ at ~7:08/mile, with the final 7m along the Newton Hills averaging low 6s.  Felt pretty tired, but this was a strong run.
		Off		0:00:00		0		PM: Chilling out.

2/28 Splits:

1200-4:07.7

1200-4:08.2

1200-4:10.2

1200-4:12.4 WTF!

1200-4:07.8 Ok.

3/5 Splits:

5:38.0

5:38.3

5:36.2

5:27.6

averaged ~80s rest

3/8 Splits:

800-2:36.6

800-2:37.9

1200-4:05.9

600-1:52.9

300-53.5

1200-4:03.8

600-1:53.1

300-53.0

Totals: 120.07 & 114.64

2/12/2018 to 2/25/2018: Consistently Consistent & BU Last Chance 1-Mile Race Report

A quick summary of the past two weeks is that I'm certainly feeling like I'm in the middle of marathon training.  More detailed...

Tuesday (2/12), in particular, was interesting.  I wouldn't call classify it as a special block, but it had that feel to it.  I think that day may encapsulate my training philosophy - run often and take what my body gives me...and on that day I felt flat in the morning, but since I felt pretty good in the evening I said 'why not?' and followed that up with an unexpected 8m tempo on my way home from work.

My longer tempo on the 2/17 is also fairly notable.  I've been taking a page out of Kevin's marathon training playbook and doing some long tempos on Saturday's prior to Sunday long runs.  That's not new, but 10m at 5:58 is new territory.  Hopefully it's not a fluke and I can continue to extend the distance while maintaining the pace.  The rest of the training is fairly boiler plate, so...

BU Last Chance 1-Mile Race Report!!!!

Back in November, at the TRED weekend, a goal was set.  During one of the many group runs, I voiced my intent of running under 4:40 for the mile.  Danny mentioned that running under 70s per quarter sounded challenging.  I agreed, and said that I wasn't sure I would hit that goal, but I didn't want to rule it out.  Great times ensued that weekend, and my goal was officially out in the open.

Both Amory and I had been eyeing the indoor track schedule and had a few meets in mind, and so during those runs we talked about doing some faster running.  So, the roughest of framework was put in place: do some a.m. workouts at the Harvard indoor track.

Those workouts and the back and forth emails with Jon & Amory were the foundation.  Distance, pace, number of reps, etc...those didn't always line up, but the commitment did.  And sending a post-workout summary had the effect of reinforcing the positive takeaways, which was important for both of us since neither of us usually had much pop at 7:30 am.  So - a big thanks to Jon & Amory for the company, the feedback, the guidance, etc etc!

As for the race itself...after watching a total 14 runners break the four minute barrier (14!!!??!), I toed the line in the 7th and final heat.   Knowing that there would still be some very fast runners in my heat, I went straight to the rail when the gun went off.  The first 600 went by quickly, and I was under pace at that point.  Shortly after passing the line, there was some carnage on the track as two runners got tripped up and hit the deck.  They were courteous enough to fall onto the infield (part self-preservation I'm sure; you don't want to get spiked!), and I had a shot of adrenaline to keep me alert to my surroundings.

I came through 809 meters in something like 2:18/2:19 and I was working hard, but staying fairly even.  I was on the heels of another runner and thinking of passing when one of the tripped-up runners came around me.  I stuck to him for as long as possible, and started to turn the screws with 400 to go.  I think I was almost exactly on pace at that point, if not slightly above, and I didn't want to need a 32 or 33 second final 200.  I think I saw 4:05 on the clock as the bell was sounding and I opened up my stride, while holding my final gear in my back pocket.  With 100 to go, I imagined Danny on my shoulder on the final rep of a workout (as is so often the case) and went into lane 2 to pass two runners - crossing the line in 4:38.59.

Now...time for 100% focus on the marathon.


The Numbers:

12-Feb		MLR Moderate		1:12:36		10.16		AM: 10+ at 7:09/mile.
		Moderate		0:57:42		8.13		PM: 8+ at 7:06/mile.
13-Feb		Harvard Track		1:16:25		9.78		AM: Ran to Harvard for a solo workout.  800x4/200x4.  Felt flat the whole time, but stuck it out.  Mostly meh, but a solid grinder workout.
		Longer Tempo		0:52:51		8.14		PM: Felt not too bad so I went a little quicker for a longer tempo. 8+ at 6:29/mile.
14-Feb		Easy		1:02:15		8.14		AM: 8+ at 7:39/mile.
		Easyish		0:38:10		5.22		PM: 5+ at 7:19/mile to go pick up the Jeep.
15-Feb		Moderate		0:56:26		8.01		AM: A bit quicker for this 8m.  Averaged 7:03/mile to get the run in before driving the Jeep back to work.
		BU Track		1:30:00		11.8		PM:  6m home then to BU.  800, 1000x3, 600x3.  Not bad.
16-Feb		MLR Easy		1:15:57		10.09		AM: 10m at 7:32/mile.
		Easy		0:39:12		5.07		PM: 5m at 7:44/mile.
17-Feb		Long Tempo		1:03:00		10.46		AM: 10m at 5:58/mile.  A very good workout.  Very short warm up and cool down.
		Off		0:00:00		0		PM: Off.
18-Feb		MLR		1:57:37		13.14		AM: CSU Long run slow.
		Off		0:00:00		0		PM: Off.
19-Feb		Long Run Hard		2:22:38		20.01		AM: Harder long run.  20m tot averaging 7:08/mile.  First 17 were quicker and included some good hills.  Final 3m were with Eli and Raleigh.
		Shakeout		0:00:00		2.25		PM: 2m shakeout at whatever.
20-Feb		Easyish		1:00:42		8.07		AM: 8m at 7:31/mile.
		Easy		0:55:30		6.65		PM: 6+ at normal pace then some slower with Eli and Raleigh.
21-Feb		Easy		0:46:43		6.14		AM: 6+ at 7:36/mile.  Early morning meeting and had to squeeze this in.
		BU Track		1:20:00		11.43		PM: 6m home then to BU.  800/1200/1600/1200/400x2.  Felt really tired.  Very happy with the final 400 - the last 200 split was ~30s.
22-Feb		MLR		1:14:14		10.07		AM: 10m at 7:22/mile.
		Easy		0:48:37		6.32		PM: 6+ at 7:41/mile.
23-Feb		MLR		1:16:14		10.11		AM: 10+ at 7:32/mile.
		Easyish		0:45:31		6.29		PM: 6+ at 7:14/mile.  A bit quicker, eh?
24-Feb		Fresh Pond Short Tempo		0:42:02		6.0		AM: 6m at 7/mile.  Ran Fresh Pond harder than I should have, but I stayed with the leader for the first mile before I felt like I needed to represent the Pond.
		Off		0:00:00		0		PM: Off.
25-Feb		CSU Long Run Shakeout		1:16:02		8.0		AM: 8m slow with Eli, at 9:30/mile.  Nice nap afterward.
		BU Last Chance		0:26:00		3.75		PM: 4:38.59!!!!!!!!!!!!!

2/13 Splits:

800-2:31.4

800-2:31.9

800-2:31.8

800-2:32.3

200-32.4

200-33.5

200-32.9

200-31.5

2/15 Splits:

800-2:39.2

1000-3:18.8

1000-3:17.5

1000-3:17.6

600-1:52.6

600-1:52.3

600-1:50.1

2/21 Splits:

800-2:38.3

1200-4:01.2

1600-5:23.5

1200-3:58.3

400-1:09.2

400-1:04.7

Totals: 108.14 & 105.09