6/25/18 to 7/22/18: Four Weeks of Base-ish

Another four weeks of hodge-podge training, but the mileage is there.  The only drop being a mini vacation the week of July 4th (breaking a string of 100+ mile weeks), but it was good timing and allowed for good recovery during a week of hot & humid weather and lot so of good family time.

I haven't had any good races, but nothing is going particularly poorly either.  I really wish I could be in the same type of shape I was in prior to Boston, but I've come to accept that after the marathon I go back to base mode and it's good for me in the long run.  I'll eat whatever I want, enjoy myself, and just focus on getting in mileage with workouts/tempos/hills thrown in at whatever mix happens to work with my schedule.

One thing this summer is doing...moving too fast!!  I can't believe we're nearing the end of July.  Elizabeth and I have been super busy, and the time to think about mapping out my marathon training for Dublin is fast approaching, if not already here.  Thankfully, I'm confident in my base...I just want maybe a little more time to enjoy summer food & drink!

Here it is:

25-Jun		MLR		1:15:54		10.07		AM: 10+ at 7:32/mile, and this felt easy too.  Good sign.
		Easy		0:57:51		7.15		PM: Run home then met Eli & Raleigh for some easie cheezy.
26-Jun		Harvard Track & Commute		1:20:40		11.05		AM: 4xmile at 10k pace plus commuting.
		Easy & Ultimate		0:49:12		6.31		PM: Commute home and ultimate.  Averaged 7:48/mile and felt off for both the run and the game.
27-Jun		Easy		1:08:22		8.43		AM: 8+ feeling under the weather.  Averaged 8ish.
		Easy		0:49:34		6.35		PM: 6m commute at
28-Jun		Easy		1:02:00		8.26		AM: 8m commute in downpouring rain.  Better than in the humidity.
		Speedwork		1:30:00		11.2		PM: Commute home, (400/300/200)x3 followed by Bugbee Pub
29-Jun		Easy		1:00:00		8		AM: 8m commute settling into the 7:30s.  Garmin battery pooped out.
		Easy		0:48:00		6.23		PM: Commute home at 7:47/mile.
30-Jun		Fresh Pond One Lapper		0:42:00		6.09		AM: Ran and won the Fresh Pond one lapper.  Took it out in 5:30, followed by 5:45, and a quicker final half mile.  Not bad for a hot morning.
		Off		0:00:00		0		PM: Chillin and grillin.
1-Jul		Battle Road		2:05:00		16.25		AM: Holy smokes that was tough.  Super hot and humid.
		Off		0:00:00		0		PM: Pretty much a family reunion in Plympton!  Mike, Matt, Dave, and all the neieces and nephews.  Played some wiffleball and bball.  I still got it.
2-Jul		Easy		1:07:13		8.45		AM: 8m commute easy.
		Easy		0:57:37		7.33		PM: 7m commute easy.
3-Jul		OUCH		1:18:33		10.09		AM: 10m commute.  Not easy!  Really soupy.
		BRUTAL		0:38:52		5		Noon: Ran to get the car and do some packing at lunch, and the heat index was something like 110 degrees.  One of the toughest 'easy' runs ever.
4-Jul		Easyish		0:44:47		6.2		AM: A bit quick for an easy run.  7:13/mile.  Another soupy morning, but able to take a dip in the pool in Plympton right after.  Felt nice.
		Off		0:00:00		0		PM: Family fun time!!  Bball, wiffleball, tomfoolery.
5-Jul		Easy		1:00:34		8.04		AM: 8m easyish.  7:32/mile.
		Off		0:00:00		0		PM: Really good food with Mike and Dave & Kathy down for a quick visit.  Another fun day.
6-Jul		Easy		0:47:16		6.38		AM: 6+ at 7:25/mile.  Sneaking
		Off		0:00:00		0		Off.
7-Jul		Easy		1:04:33		8.42		AM:
		Beach!		0:30:00		0.86		PM: Beach walkin'!
8-Jul		Wellfleet 5m		0:26:55		4.89		AM: Wellfleet '5' Miler.  2nd place.  Decent weather, but warm in the sun on the way back.  Got put in the hurt locker on the second to last hill, then he made mincemeat out of me on the final ascent.
		Stuff		1:00:00		5.38		PM: Warm up/Cool down, plus beach walkin' again.
9-Jul		Easyish		1:07:37		9.03		AM: 9m commute at 7:29/mile.  Skewed slightly thanks to the half mile with Raleigh.  Legs felt good this morning and I wish I could've gone longer.
		Easyish		0:47:09		5.8		PM: Whoa!  GI issues were bad combined with 90+ heat.
10-Jul		Harvard Track		1:14:32		10.12		AM: 2 x 2m at Harvard track.  Averaged probably 5:55/mile for the reps, but was feeling the sun and warmth.  Plus, not quite right after yesterday's episode.
		Commute & Ultimate		0:50:46		6.3		PM: Commute home at 8per & ultimate.
11-Jul		Easy		1:10:41		9.1		AM: 9+ at 7:46.
		Easy		1:04:20		8.03		PM: 8m at 8per.
12-Jul		Easy		1:03:57		8.22		AM: 8+ at 7:47/mile.
		Hills & Bugbee Pub		1:41:12		12.01		PM: Commute home and 8 repeats in Belmont followed by Bugbee Pub!
13-Jul		Easy		1:07:55		8.51		AM: 8+ at 8per.
		Easy		0:31:21		4.1		PM: 4m squeezing in the run.  Averaged 7:39/mile.
14-Jul		Short Tempo		0:26:13		4.07		AM: Fresh Pond 1 lapper.  Gotta do better.
		Off		0:00:00		0		Off.
15-Jul		Battle Road		2:22:37		18.29		AM: 18+ long run at battle road averaging
		Off		0:00:00		0		Off.
16-Jul		MLR Moderate		1:15:17		10.01		AM: 10+ at 7:31/mile.  Felt pretty good.
		Easy		0:49:55		6.48		PM: 6+ at 7:42/mile.
17-Jul		Easy		1:07:37		8.25		AM: 8+ at 8:12/mile, skewed by the slow pooch.
		Tempo		0:40:34		6.32		PM: Impromptu tempo due to the lightning.  Averaged 6:25/mile with a slow first mile.
18-Jul		Easy		0:41:09		5.46		AM: Short commute due to meeting.  Averaged 7:32/mile.
		Easy		0:57:21		7.35		PM: 7m at lunch with a work event tonight.  Averaged 7:48/mile.
19-Jul		Easy		1:01:18		8.24		AM: 8+ commute at 7:26/mile.  Felt good running, but not so much otherwise.
		Easy		0:52:49		7.02		Noon: 7+ at 7:31/mile.  Actually a bit quicker as I ran the final half mile with Raleigh.
		Ultimate		0:46:56		0		PM: Ultimate!  Played the whole game, not wise, but no subs…probably 3m worth of running.
20-Jul		Easy		0:31:58		4.09		AM: 4+ at a relaxed pace.
		Friday Night Lights 10k		0:34:43		6.2		PM:  9th in 34:43.  Not the worst.  It was a little warm and I ran very evenly.
		Warm up/Cool Down		0:30:00		3.6		PM:  9th in 34:43.  Not the worst.  It was a little warm and I ran very evenly.
21-Jul		Truro Trails		0:47:49		6.05		AM: Snuck in a Truro Trail run as we got down to the Cape early.  Did about 4 hours of cleanup and lanscaping.
		Shakeout		0:31:58		4.09		PM: 4m shakeout at 8ish.
22-Jul		Battle Road		2:22:29		18.08		AM: Rainy Battle Road.  18m at 7:50ish with a few pickups.
		Off/Nap		0:00:00		0		PM: Got in a fantastic nap!

6:26 Splits:

Mile - 5:32

Mile - 5:31

Mile - 5:32

Mile - 5:29

6/28 Splits:

400-1:11.4

300-54.1

200-35.6

400-1:12.9

300-53.6

200-34.7

400-1:12.3

300-52.6

200-32.7

7/10 Splits:

2m - 11:54

2m - 11:37

Totals: 105.39, 71.04, 103.58, 101.24

2018 Ocean to Bay 5 Miler / BHZ 5k / Wellfleet 5 Miler - Race Reports

Better late than never!!

Ocean to Bay 5 Miler

I first ran this race in 2016, and I ended up winning that year against some stiff competition in tough weather.  I won again last year, and that set me up for an attempt at a three-peat this year.  Obviously I think I'm a little bit lucky that none of the local elite happen to be signing up for this race, but I still need to show up, run hard, and be healthy.  So I was eager to notch three in a row.

Both Elizabeth and I got in a good warm up, and I tried to coax her to the front of the line, but with no luck.  The weather was warm and sunny, but not very humid, so I wasn't concerned there.  I went fairly hard off the front and slung shot around the bend to take advantage of the short downhill at the start.  I was basically all alone right away, and settled into a rhythm quickly getting through the first mile in 5:24 and it felt easy.  Since I was alone for the remainder of the race, I really focused on good form since I've had some nagging injuries, and though I wasn't super happy with the overall pace, I did bring home the win.  That snagged me a nice Jobi Pottery mug for my efforts, and you can bet I'll be back next year!

5:24
5:41
5:57 (WTF!?)
5:45
5:53

Strava


BHZ 5k

I ran and won the inaugural BHZ 5k this past February, but with this being a Pub Series race, I knew that both my course record and win streak likely wouldn't last.  I hoped for a brutally hot and humid day, but no luck there - weather was humid, but not unreasonable.  I went out quick off the gun to help guide some youngsters safely around the corner and found myself leading the pack.  I led for roughly 1/3 of a mile before turning off the main road and into the neighborhoods.  At that point the eventual winner, TJ, Chris, Curley, Kramer, and another guy broke away.  I passed the first mile in about 5:22, and felt like I was working pretty hard (there's a decent hill during mile 1).  I tried to keep my effort even and not lose contact.  After the turnaround, I had a good view of the race ahead of me, and I was basically in no man's land.  There is a gentle downhill at the end of mile two and start of mile three, so I worked that section really well.  I ended up catching ChrisK and he seemed to be working hard, but in order to catch anyone else I felt like I needed to work with someone, so I think I mumbled something about "work together, catch group."  Chris stuck right with me as I passed him and we made our way back on the main road.  We were closing the gap on Curley, Joyce, and Kramer, but running out of real estate.  I realized it was basically between Chris and I for the 6th spot, and the battle ensued.  I backed off just a bit with a quarter mile to go, to try and get on Chris's shoulder, but that was a mistake.  Once I did that, I couldn't get back into a higher gear and he created a gap that I wouldn't close.  Still, this was a solid result for me.

5:22
5:17
5:11
45s

Coolrunning
Strava


Wellfleet 5 Miler

Another 'defending champ' race!  Last year was a very hard fought battle, and is probably one of the best races I've had.

I didn't see any familiar faces from the previous two years, and so I planned to just go out and find my rhythm.  I got out quick in 5:19 and had someone trailing me just a few meters back, but I couldn't see if it was one person or a pack.  I kept my head forward and tried to stay steady.  Mile two was a solid 5:34 on rolling terrain.  The weather was reasonable, with a little bit of wind, but no clouds - so I could feel the sun pretty good during mile three as I ascending a long steep hill towards a turnaround.  I thought the 5:45 third mile was too slow, but looking back it's very reasonable with that climb.  Once I made my way back down the same hill, I knew I was in for a battle.  A younger runner (20 year old) was right on my shoulder, and I could tell that he was going to test me.  On the 2nd to last hill he made a move to accelerate past me and I was able to react and keep him on my shoulder.  I pushed hard on the downhill to try and create a gap, but nothing opened up.  So, on the flat I slowed a hair to get on his shoulder.  He was running well, and accelerated 10 meters before the final hill.  I tried to cover the move, but he continued his move to the top of the hill and left me in the dust.  His form looked rock solid too - no head bob or rocking shoulders accelerating uphill...I knew I was cooked!

I was comfortably in second place, so I focused on running hard and getting my form in check as I was looking ugly trying to cover that final move.  I was happy to see the 5:26 mile four, and 5:30 pace for the fifth (short) mile.  Unfortunately I couldn't repeat, but two 2nd place finishes and a win in my three Wellfleet 5-miler appearances isn't too bad.  Next year!

5:19
5:34
5:45
5:26
4:53 (5:30 pace)

Strava
Coolrunning