Monday, June 17, 2013

Cool a 50-mile Week

This past week went well. It's not always wise to start the Sunday long run with a hangover, but it certainly feels good to power through it and finish strong. I also had a shitty (pun intended) interval workout on Tuesday, but those things happen sometimes.

Both Tuesday and Thursday workouts were in the pouring rain, and there's something about hauling ass half naked in the rain that I find motivating/exhilarating. I think part of it is seeing people sit in their car stuck in traffic and looking at me like I'm the crazy one....you are sitting in your car!!! I remember when playing in the rain used to be fun...because I did it twice last week, and I'll do it again the next chance I get!

Heerz some stuff:

Sunday 9-Jun Long Run 0:07:52 12.32 Battle Road. Ran ~7:20/mile for the final ~6 miles. Had a hangover throughout, so I'm happy/surprised at this run.
Monday 10-Jun Short Tempo 0:07:27 5.14 Resistance band 25x3. Ran 4m at a ~7:15 pace, after an easy warm up. And took Raleigh for a very short jog afterward with some quasi-strides. Too wet out to feel safe doing barefoot strides.
Tuesday 11-Jun Intervals 0:07:45 10.52 Resistance band 25x3. Left Achilles felt tightish after my warmup, barely noticeable - but something to keep an eye on. 800/200/400/600/800/800/600/400/200 - strong start to the workout, then had GI issues arise. Finished the workout though.
Wednesday 12-Jun Double & Barefoot Strides 0:07:34 7.13 2m at lunch w/Raleigh. Resistance band 25x3. 5+ in the evening a lot quicker than I thought/planned - followed by 10 barefoot strides. Rolled in the evening.
Thursday 13-Jun Fartlek 0:07:21 8.12 No game, no Fresh Pond. Fartlek run around the Charles and then some.
Friday 14-Jun Easy 0:08:27 2.25 Resistance band 25x3. Easy miles w/Raleigh. Also biked ~5 miles easy.
Saturday 15-Jun Fresh Pond 5.20 NEW PR! 14:29 at Fresh Pond for the 2.46 loop. What's that a 5:53 pace or something? Cool!

Tuesday Summary:
800-2:51
200-37.1
400-1:20
600-2:02
800-2:47
800-2:49
600-2:08
400-1:15
200-36.2

Total weekly mileage: 50.7

Monday, June 10, 2013

Escape the Cape Triathlon Race Report

I wish there was a better way to find consistency in the triathlon distances from year to year - specifically the swim. The last time I did this swim in 2011, it took me 14:26. Compare that to 2013, which was 8:16...and it becomes difficult to measure progress - I know that I improved a lot thanks to my time in the pool this winter, but that's a big jump.

Regardless, my overall results improved across the board - and this is the first race in quite awhile that I'm happy with the results.

The swim wasn't nearly as cold as I expected it to be, nor as crowded. I was also able to continuously swim freestyle, while weathering a handful of kicks and gulps of seawater. My only spot for improvement that I can think of would be to continue swimming until I see the ocean floor clearly. Simmers right next to me were standing up, and I thought I was able to stand up on two occasions just feet from the shore, but there were big differences in depth along the shore line and that cost me some time.

As usual, my first transition sucked. I waste too much time getting the sand off my feet and putting on socks - and I always seem to have small issues getting out of my wetsuit. Making it a priority to practice for just an hour a day or two beforehand would probably see a drop from 2:20 to 1:20...

The bike was shortened from 10 miles to 8.5 due to flooding from downpours the previous night, but the course was in excellent condition and the race director's made a great choice delaying the start an hour and a half. I felt pretty good throughout, but I think I would be well served to get in ~2hrs a week on the bike as part of a XTing routine. I hadn't biked in quite awhile (certainly not a quality 20m session), but this was still a very solid improvement over my races last year. I can thank that to the countless hours on the bike over the winter while nursing my stress fracture.

....the 2nd transition also sucked. I took 1:21 to basically put on running shoes, which isn't terrible - but my transition during my fall triathlon was 56 seconds...that's about where it should be. That 25 seconds is way too much time to waste.

The run was also a huge improvement over last year. I went from 19:13 to 18:22 this year, and had the 8th fastest run split out of 500+ competitors - I'm very happy with that. Within the first mile I had passed probably 10 runners when someone finally passed me. I stayed on his shoulder until I found a good rhythm. After about a half mile later, my legs felt very strong and I re-passed him. He helped me, so I told him to stick with me so we could pass a few runners and feed off each other. We passed probably 20 people from that point to the finish. He stayed right behind me up until the last quarter mile. I made a very strong push at that point and opened it up a little more as I turned to the final ~300 meters and he was probably a good 10 seconds behind me.

Escape the Cape 2013 0:08:16 0:02:19 0:26:41 0:01:20 0:18:22 0:56:58
http://www.coolrunning.com/results/13/ma/Jun8_Escape_set1.shtml

I came in 69th out of 512. If I could have improved ONLY my transition times, I would have been ~30 spots higher. That doesn't really take away from what I consider a good race, but it is encouraging to know that with a few adjustments in training I will inch closer to a top 20 finish.

Monday, June 3, 2013

Easing into Summer Training

Day Date Description   Pace   Distance   Notes
Sunday 28-Apr Big Sur Marathon 0:07:51 26.20 3:28:35. Get healthy and train harder.
Monday 29-Apr Rest 0.00 Legs feel great. I can walk downstairs!
Tuesday 30-Apr Rest 0.00 If not for getting in at 1am, I would've done a run today. Legs feel fine. Amazing.
Wednesday 1-May Easy 4.67 HM training run. Legs felt pretty good. Ankle is still tender.
Thursday 2-May Intervals 0:08:14 8.84 800/400x4/1600/400x2 - no pep in my step
Friday 3-May Rest 0.00 Rest.
Saturday 4-May Fresh Pond 3.94 Fresh Pond in 15:11. Man did I feel slow. Myrtlx2 and a back workout in the evening w/Corven.
Sunday 5-May Easy 6.00 Easy run at Battle Road with Corven.
Monday 6-May Double 0:07:14 12.72 Three hill route at lunch - 7:15/mile for ~7m. Doubled up w/~60min in the evening easy.
Tuesday 7-May Intervals 10.30 800x7 - what a shitty workout. I felt really horrible the entire time. I thought I'd have to shut it down early, but I take satisfaction knowing I stuck with it. Stomach felt bloated, and I had dead legs.
Wednesday 8-May Recovery 6.00 HM Training run. Tired legs. Did a few strides during my jog home.
Thursday 9-May Hills 7.99 Hill repeats in Arlington. Felt pretty strong, but I couldn't open it up and accelerate to finish the set. Still a very good workout.
Friday 10-May Cross Training (Stability) 0.00 (Eccentric calf raises, resistance band, elevated trail leg lunges)x2
Saturday 11-May Fresh Pond 4.58 Fresh Pond in 14:53. Felt slow still, but not nearly as slow as last week.
Sunday 12-May Day off 0.00 Didn't have the energy after a long drive back from the surprise party in Plympton.
Monday 13-May Double 7.48 Three Hill route at lunch, and a light jog in the evening.
Tuesday 14-May Intervals 11.54 800, (1000/200)x4 - felt ok. Might need a day off as my left shin is tender.
Wednesday 15-May Day off 0.00 Rest.
Thursday 16-May Killer Bee's 9.49 ~3.5 to and from Ultimate. Wore the Garmin during the game, which should ~2.5m.
Friday 17-May Day off 0.00 Drive in traffic. Good Solstice dinner though.
Saturday 18-May Strawberry SC 10k 9.82 40:37, 10th place. Shit race. Good effort.
Sunday 19-May Recovery + Barefoot Strides 0:08:05 6.49 Easy run w/Raleigh. Eight barefoot strides after the run.
Monday 20-May Killer Bee's 5.06 Jogged 4m to the game, then Garmin died during play. Probably another ~2miles ran during game time.
Tuesday 21-May Intervals 10.02 1200/600/1200/600/300/400/300/600 - it poured during most of the workout, but pretty decent.
Wednesday 22-May HM Training Run 0:09:19 6.27 Easy miles w/the group. Calves a little tight today.
Thursday 23-May Easy 2.08 Easy run w/Raleigh. Calves still pretty tight so I kept the run short. Also got in an after-work nap.
Friday 24-May XT 1.02 Jog to and from the gym. 7.5m on the bike. Myrtlx2 w/calf raises. Heavy quads after the bike.
Saturday 25-May Fresh Pond 0:05:59 2.46 14:44 - 2nd place. Continued improvement.
Sunday 26-May Medium Long Run + Barefoot Strides 0:07:45 10.67 Medium long run and finished w/10 barefoot strides in the grass at Fresh Pond.
Monday 27-May Recovery 7.05 I was going to do a workout at Harvard, but the track had commencement crap going on. Just got in some fairly easy miles instead.
Tuesday 28-May Killer Bee's 10.00 Ran to and from, and kept the Garmin on for the game.
Wednesday 29-May Recovery 3.14 Went to a group run and there was no group! For the best though, when I got home both shins felt tender - decided not to go back out for more miles w/Raleigh.
Thursday 30-May Killer Bee's 9.00 Just under 3 to and from the game, ~88 degrees tonight and muggy.
Friday 31-May 0.00 Day off. Right shin is tender.
Saturday 1-Jun 3.00 4x200 - mid 90's, would have liked to do a few more repeats, but my only intention was to run a few very steady and fast reps.

Thursday May 2nd: Tuesday May 7th: Tuesday May 14th: Tuesday May 21st: Saturday June 1st:
800-2:59 800 - 2:56 800-2:50 1200-4:21 200 - :29
400-1:26 800 - 2:56 1000-3:44 600-2:00 200 - :30
400-1:26 800 - 3:07 200-.37 1200-4:23 200 - :32
400-1:26 800 - 3:02 1000-3:40 600-2:03 200 - :30
400-1:25 800 - 3:05 200-.37 300-.57
1600-5:51 800 - 3:03 1000-3:38 400-1:18
400-1:24 800 - 3:05 200-.34 300-.56
400-1:22 1000-3:41 600-2:02
200-.36

Nothing great happening recently. Actually some fairly crappy running, and random shin pain continues - I need to reestablish my XT routine.

Tuesday, May 21, 2013

Big Sur Marathon Race Report

Back in the fall, running the B2B (Boston 2 Big Sur Challenge) seemed like a challenging and fun adventure. More than that though, it was simply an excuse to go to Big Sur - a place I've wanted to visit for 10 years. When I trained myself into a stress fracture in December/January, I considered it a long shot that I would be able to run Big Sur after Boston...but thankfully I was able to toe the line.

The days before the Big Sur Marathon were awesome. San Francisco for 3 days, and Big Sur for 5 - with two notable highlights being a daylong bike throughout San Fran (including a ride across the Golden Gate bridge), and a kick ass 6 mile trail run in Big Sur. Without getting into too much detail - the trip exceeded my high expectations.

An interesting and stupid note: the trail run was 3.5 miles up, 2.5 down. By no means an easy run, but made even more difficult thanks to a turned ankle a half mile in. Eli was able to avoid the loose rock hidden behind a fallen tree, but I was not so lucky. With three days until my 2nd marathon in a two week period, I was lucky to avoid anything more serious.

The morning of the race I woke up at 3AM to catch a 3:30 bus to the starting line (FUN!). When I woke up I grabbed my Garmin (plugged in all night) and it immediately read 'low batter'...I'm not happy with the charger on the FR210 - it's a low quality POS. It ended up shutting off around mile 10 of the marathon - so sorry, but no mile by mile splits.

The starting area was very crowded, cold, and damp. I was shivering way too much for my liking - wasting precious energy, but time passed quickly and before I knew it I was on the starting line. The first few miles are fairly downhill before leveling out, with the forest on both sides. After ~3 miles I was out of the forest and running with 'mountains' to the right, farmland to the left, and the ocean just a bit past the farms. The further along we went, the less farmland between the runners and the ocean. So far it was easy running and I was running between a 7:30 - 8:00 minute pace.

There was a very solid hill around mile 8, but from looking at the elevation profile prior to the race, I knew that the real challenge lay ahead. Climbing over 500 feet over the course of two miles and peaking at Hurricane Point miles 11 and 12 loomed large.

With my Garmin dead at mile 10, I ran to Hurricane Point based on effort and unaware of my pace. It was a solid effort made even more difficult because Hurricane Point has it's name for a reason - the wind was brutal. But I kept the leg turnover going without worrying about hitting a certain pace, and when I finally started the descent I was able to open it up a little bit and hit the half in 1:43:43.

The day before the marathon, I got word that an old friend had a family art gallery along Highway 1, so Elizabeth and I went to check out the Hawthorne Gallery and met ended up meeting my buddy's younger sister. She happened to be running the marathon as part of relay team to raise money, and we all figured to meet up after the race for a beer. But quite randomly I happened to be running at almost the same pace as her team, and I was able to finally run with someone from mile ~16-22. My legs felt pretty banged up, but shooting the breeze with a new pal was a welcome reprieve from focusing either on sore quads or how my feet felt like brittle rocks.

From mile 22 to the finish I was feeling pretty good, with random spurts where my calf and quad would spasm and threaten to seize up. Luckily, I'm slightly more experienced with the distance now, and I could tell that I was unlikely to hit the wall - so I held my pace. I had been passed by another runner wearing a Boston Marathon jersey earlier in the race, and he was about 150 yards ahead of me with a mile to go. So in the spirit of competition, I made it my goal to pass him. I ended up making up that ground and putting 11 seconds on him in the meantime.

The last mile or so I finished extremely strong, and I'm happy with my finishing time of 3:28:35. Even better - I was barely sore the following day.

My hope is that the two marathons serve as additional building blocks to a solid aerobic foundation. I feel like I haven't been getting faster for the past year+, and it's about time I start setting some respectable PRs. We'll see this summer.


Wednesday, May 1, 2013

Boston Marathon Recap

...I've had something written (deleted, re-written, etc.) about this for awhile and debated on whether I should keep it or not. I don't want this post to seem like I have been impacted more than those who were truly affected - so this is simply my "race report" for what it is.



Starting a marathon dodging and weaving people is pretty annoying. Especially when those people are dumbly sprinting at the START of a marathon. But that's a small price to pay for being able to run 26.2 miles with spectators cheering you on 99% of the time.

I passed both CSU cheering spots feeling great, and even able to make a lame joke that, "I thought I had already passed Wellesley college!" That was the Newton Hills, and I imagine my horrible joke got a pity-laugh.

Around mile 23 I passed Kathleen & Steve feeling good and I was glad to see friendly faces. Well into the city, I went under Mass Ave wondering if my legs would get wobbly on the small uphill as they did last year, but they didn't and I held my form well - ready for the finish. I kept an eye out for Elizabeth, Mike, Katherine, Mary and Annie - hoping that my mind was sharp enough to catch them in a crowd. Just as I was turning onto Hereford I heard, "Uncle Patrick!" I immediately smiled and waved to the Bugbees of Boston holding up the (hopefully annual) cheering sign from Mary & Annie.

At that point I assumed I had somehow missed Elizabeth, and so I hugged the corner and turned onto Boylston. Seeing the finish line and feeling strong I gave a few high fives before settling in for the finish until I heard "PATRICK!" and saw Elizabeth leaning over the fence with a big smile waving toward me. After returning the smile and the wave, I continued on and crossed the finish line in a just a few more strides.

I ran a time of 3:23:54. After months of almost entirely cross training to recover from an injury I kept an even pace.  I didn't cramp.  I didn't crash.  And I didn't slow. I finished at around 2:15 in the afternoon and the bombs exploded around 2:50.  It frightens me and amazes me how very easily I could've had a bad race and slowed enough...

I was about two blocks away with Elizabeth, Mike, Katherine and the girls when we heard the explosions.  Groups of people came from the side streets.  I walked back onto Boylston to ask the baggage check if my cousin's bag had been picked up yet.  It hadn't, but he was ok.  I asked a news truck if they knew what happened, and they said that they think that bomb(s) went off.  I looked down Boylston and saw the smoke, then looked back at Elizabeth who was still standing at the barrier.  I was torn as to what to do, but Elizabeth put out her arms as if to say, "what are you doing? get back here."  We ended up going to Elizabeth's work on Beacon to get online and let people know we were ok.  Then we walked across the Mass Ave bridge to get picked up by Kathleen and head back to our place where we met up with Doug & Kristin and we all sat around watching the news.

The next day I went for an easy jog at the Harvard track, and the day after that I went to the Marathon Sports in Cambridge for the weekly 4-mile Half Marathon Training Run. I took Thursday off, and then was inside that Friday.

I received a phone call from my Aunt in early morning telling me to wake up and make sure my doors were locked as "they are throwing bombs out their car window."  That felt so over the top I thought it couldn't be true.  But living just over a mile from the boat in Watertown, we could hear just about everything.  We heard the gunshots in the afternoon along with the flash grenades - then heard them again, seconds later, on the TV. A short while later it was unconfirmed that the one idiot who survived might be going to Mt Auburn Hospital.  So Elizabeth and I put on running shoes and ran there. We weren't the only ones with this idea, as the streets were crowded with cops, news trucks, and people who were gathering around.  He ended up somewhere else, but it was a worthwhile experience as everyone seemed to be in a similar state of mind.

It was an exhausting and sad week, but seeing those injured maintain positive attitudes, and the overwhelmingly positive response from the city and country has been encouraging. Hopefully, out of this tragedy people can maintain the positive vibes, but the cynic in me expects people to go back to staring at their phones and nearly hitting runners on a regular basis.

Thursday, April 4, 2013

Last Hard Workout






























Displaying the new CSU singlet after a long workout consisting of:
-11 miles easy/moderate
-2 miles half marathon pace
-400 meter jog
-1 mile half marathon pace
-400 meter jog
-1 mile half marathon pace
-2.5m home as a cool down
18 miles total

The goal was to simulate quicker miles on tired legs, and also work on my endurance. It was successful and encouraging.


Tuesday, April 2, 2013

Staying Healthy

The past week ~two weeks have gone pretty much as well as I could have hoped. With such a shortened training cycle, I can't hit any of my long term goals at Boston, but recent runs have me hopeful that I'll be able to run a solid time.

20-Mar 5.75 All slow miles, plus another 3/4 of a mile walking. Legs felt fresh. Sweet potato fries and beer tasted good too! LIPUSx3.
21-Mar 11.00 1600x4/400/200. Workout went really well and I felt very smooth. The 400 and 200 were add-ons and were tough, but it was good leg turnover. Resistance band in the afternoon. LIPUSx3.
22-Mar 0.00 Day off. LIPUSx3
23-Mar 0.00 10min bike, foam rolling, 20+min of drills and stretching, Myrtlx1, LIPUSx2.
24-Mar 0:07:48 22.62 Soup run….basically went way better than I could have hoped.
25-Mar 1.56 Light swim, jacuzzi, rolling, LIPUSx3.
26-Mar 1.58 30min bike, 30min swim, Myrtlx3, single leg squatsx3, runner's touchx3, eccentric calf raisesx3. LIPUSx3.
27-Mar 5.35 HM program - all slow miles. Legs felt pretty good. LIPUSx2.
28-Mar 8.50 1000x3. Cut the workout short - my right calf was tightening similar to 3/14. Resistance band.
29-Mar 0.00 Rest. Resistance band, LIPUSx3.
30-Mar 0:07:21 12.61 Battle Road. Was initially targeting a longer run, but between internal distress and some lingering soreness from Thursday, I kept it short. 'Honest' pace though...
31-Mar 0.00 Rest.

March 21: 1600 - 6:24, 1600 - 6:18, 1600 - 6:23, 1600 - 6:11, 400 - .78, 200 - .35

The long run on March 24th is huge. I was gassed at the end of the run, but I didn't have any soreness that worried me and felt good the following day. In retrospect I would have preferred to stick to XT for the following two days. Even though it was only a mile and a half slow jog home, I would have been better served staying off the pavement. I followed up that quasi-dumb move by cutting my speedwork short on the 28th. It's always tough stopping a workout, but the calf tightened up and we're a little too close to game time to try and push through.

All in all, the numbers look good considering the ~3 months that preceded it.

3/17 to 3/23 Weekly Mileage: 36.75
3/24 to 3/30 Weekly Mileage: 52.22