3/19/18 to 4/1/18: Almost there...

Nearing taper time, and it's going to be a hectic final two weeks.  As my mileage is winding down, the amount of work is going up!  I suppose that'll help force the taper as I'm simply not going to have the time.  Anyways...

This two week stretch was actually a very big challenge.  Recovery from New Bedford went well, with my first workout probably coming a bit too soon.  After that, however, I had my standard Saturday tempo and then followed that up with a thoroughly exhausting soup run.  Oddly enough, I had absolutely nothing planned for that weekend, but it ended up being a crusher.  For the Soup Run, I started off relatively easy with Neil and Danny with a 2m warm up.  Danny had 20m @MP on his schedule and so Neil and accompanied him for seven miles at around 6:20/mile then (for some reason!) I joined Neil for his workout of 3x15min at MP w/5min "rest."  The 15 minute segments averaged around 6:05/mile, and the "rest" was at 6:46/mile and 7:15/mile.  Overall it was a 20.5 mile run averaging 6:30/mile.  I was cooked!

The week that followed was hectic and uneventful, and essentially the semi-start of the taper.  I still ran 105 miles for that week, but they seemed uneventful.  The Frank Nealon 15k in Upton was a perfect effort on the perfect course though.  I don't think I've been on rolling terrain quite enough this build up, and this course hit the sweet spot there.  My legs weren't totally cooked, but I could feel that my slightly-harder-than-marathon-effort had the intended effect.

So...I'm almost there...

check it out, check it out:

19-Mar		MLR Easy		1:14:20		10		AM: 10m commute at 7:26/mile.  Some GI issues.  Not sure why, felt ok other than that.
		Easy		1:02:02		8.15		PM: 8+ at 7:37/mile.  Felt alright.
20-Mar		Easy		1:00:33		8.07		AM: 8+ at 7:30/mile.
		Harvard Track		1:54:54		15		PM: Commute home and to Harvard.  2m x 2/200x2.  Pretty tough actually.
21-Mar		Easy		1:03:46		8.18		AM: Not that easy actually, really wiped. 8+ at 7:48/mile.
		Easy		0:48:51		6.33		PM: 6+ at 7:43/mile.
22-Mar		Easy		0:52:53		8.15		AM: 8+ at 7:38/mile.  Meh.
		Easyish		0:52:53		7.00		PM: 7m at 7:33/mile.  Skewed slower as I added on with Raleigh.
23-Mar		Easyish		1:00:29		8.17		AM: 8+ at 7:24/mile.  Not that easy, not that hard.  Lower legs seem to feel a little bitter if I go quicker than 7:30ish.
		Easy		0:38:13		5.25		PM: Slightly quicker 5m commute at 7:17/mile.
24-Mar		Tempo		1:15:32		12.03		AM: 10m tempo at around 6:0x pace.  I could've gone the extra, but felt a little twingy in my left hamstring and right Achilles.
		Off		0:00:00		0		PM: Off.
25-Mar		Soup Run		2:14:00		20.5		AM: CSU Soup Run!  2m warm up, 7m at 95% MP, then 3 x 15min at MP w/5min quicker recovery.  I never felt good, but managed to get through it.
		Off		0:00:00		0		PM: Got in a nap, I think.  Unfortunately, I woke up to both hamstrings cramping up!
26-Mar		Easy		1:03:31		8.35		AM: 8+ commute at 7:36/mile.  Felt alright actually.
		Easy		0:50:10		6.32		PM: 6m commute at 7:56/mile.
27-Mar		Easy		1:02:40		8.22		AM: 8+ at 7:37/mile.
		Skipped Track		0:48:47		6.3		PM: 6+ at 7:45/mile.  Came home to Raleigh having had a rough afternoon so I missed track.
28-Mar		MLR wHills		1:06:53		10.04		AM: 10+ a bit quicker with the 4-hill route added in.  Averaged 6:40/mile.
		Easy		0:59:18		7.61		PM: 7+ at 7:48/mile.
29-Mar		Easy		1:04:37		8.15		AM: 8+ at 7:56/mile.
		Easyish		0:47:36		6.35		PM: 6+ at 7:30/mile.  Felt harder than it should have.
30-Mar		Easy		1:02:57		8.12		AM: 8+ at 7:45/mile.
		Easy		0:39:11		5.22		PM: Very easy 5m home at 7:30/mile.
31-Mar		Frank Nealon 15k GP		0:55:16		9.35		AM: Ran as a workout and averaged something like 5:55/mile on a very rolling course.  Great prep.
		Warm up and Cool Down		0:56:59		6.86		AM:  Total of just under 7m between warm up and cool down at whatever.
1-Apr		MLR w/Hills + Eli		1:53:27		14.15		AM: 14+ with the first 4m doing an Appleton & Sparks repeat before Me and Eli took Raleigh around Fresh Pond, then went exploring to get Eli to 10 total for the day.  A fun exploratory run.
		Off		0:00:00		0		PM: Got in a nap!

3/20 Splits:
11:46
11:45
34.2
33.1

Totals: 116.83 & 105.04

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

2/5/2018 to 2/11/2018: Training & 2018 BU Valentine 1-Mile Race Report

The BU Valentine Invitational is pretty dang hectic.  Same as every year, I showed up early in order to wait around 2+ hours for my heat.  Not a huge deal except my ~4m run to the track serves as a probably-a-little-early warm up.  But, at least I was rewarded with watching an entertaining heat 1, where Craig Engels ran 3:53. 

After watching heat after heat after heat of the mile, I started to feel the adrenaline pumping and decided to do an hour+ warm up.  I bumped into Andrew Holmes, an old HFC rival, and we did some outdoor miles in the unusually nice outdoor temps.  With time to spare, I was able to get inside, spike up, and do some strides in the outside lanes.  Once on the line, I was hoping for a fast opening lap...

I struggled to find room on the rail, and didn't feel that bounce in my legs that said, "lead it!"...so I impatiently looked for an opening, which wouldn't reveal itself until just after 600 meters.  Once on the rail, I didn't feel very comfortable.  I wasn't gassed, which is encouraging, but I felt tight.  After re-watching some of the race I can tell I'm not running relaxed - especially through the shoulders.  

The lead runner was leaving a small gap along the rail, and I was tempted to squeeze through but it was early and that could lead to some unnecessary carnage.  Coming around the turn at the half mile mark, a BU runner looked to squeeze in, but I wasn't about to give up my spot on the rail and gave him a friendly "no-room" forearm.  He actually responded right away by staying on the outside and not forcing himself in...so instead he hammered it to the front and dropped the field!

I stayed the course and tried to press just a bit with 400 to go, and again at the bell.  There was not much pop though.  In the end I finished 5th in my heat in a time of 4:40.59.  A PR by something like 4 seconds, but not quite satisfying...

Splits, roughly:

35.92

33.99

34.85

35.54

35.59

35.47

1:08.76 (didn't catch the 7th lap split)

Training Data:

5-Feb		MLR Moderate		1:12:52		10.11		AM: 10m commute at 7:13/mile.
		Easy		1:03:21		8.22		PM: 8+ home at 7:42/mile.  Ran most of it in the low 7s before meeting up with Eli and Raleigh for the final 2m.
6-Feb		Harvard Track		1:24:52		10.53		AM: Harvard Track.  200x2/(400x4)x2/200x2.  1min rest between reps, 2min between sets.  400s alternating a little slower and a little faster than mile pace.  Workout didn't go great.
		Easy		0:48:35		6.44		PM: 6+ at 7:33/mile.  Tried to nap, but couldn't.  Pretty tired for this one.
7-Feb		Easy		1:03:18		8.17		AM: 8m commute at 7:45/mile.  A bit sluggish.
		Easy		0:55:28		6.31		PM: 6+ commute home in freezing rain & slush, no traction, bonked.  Generally no fun.  Went to LYMBR in Newton at 7pm for a free stretch session though, that was good.
8-Feb		Easy		1:04:52		8.05		AM: 8+ at around 8 flat.  Felt alright, just all ice and slow going even with the yaktrax.
		BU Track		1:00:00		10.16		PM: Commute home then BU.  200/600x3/200x2.  Felt pretty dang solid.
9-Feb		Easy		1:03:36		8.17		AM: 8+ at 7:47/mile.
		Easy		0:46:48		6.16		PM: 6+ at 7:36/mile.
10-Feb		Valentine Invite		1:00:00		8		AM: Ran to BU, checked in, waited, warmed up.  Then ran to TJs after the race.
		Valentine Invite		0:04:40		1		PM: 4:40.59
11-Feb		CSU Long Run		2:34:21		20.18		AM: 20+ at 7:39/mile with the CSU crew followed up by awesome breakfast made by me.
		Off		0:00:00		0		PM:  Worked on the hallway.

2/6 Splits:

200-35.0

200-35.2

400-1:13.6

400-1:10.4

400-1:11.7

400-1:10.6

400-1:11.2

400-1:09.0

400-1:12.4

400-1:09.6

200-32.3

200-31.2

2/8 Splits:

200-33.7

600-1:45.3

600-1:45.2

600-1:43.2

200-33.4

200-33.4

Total: 111.5

1/29/2018 to 2/4/2018: Training & Bamboozled IPA 5k Race Report

Lucky number 13.  That's where the streak of a weekly 20 miler has ended.  It started way back on November 5th with the TRED weekend with Neil, and ended this week with the Bamboozled IPA 5k falling on a Sunday. 

The race was fun, and I'm glad that they held it prior to it being a Pub Series race in June.  When the gun went off, we took a left on a relatively busy road.  I was following the lead cop car closely, and they ended up having me cross the road, then cross once more when we took a left into the neighborhood section of the course.  I hope they put cones down or simply have the cop car stay in the breakdown lane for that short section.

Anyways, I was running solo for the entirety of the race, and I'm happy with how it went.  The first mile was a little slow in 5:32, but part of that can be attributed to the cold and confusingly crossing the street.  There's also a small hill during that first mile, but that wasn't too bad.  Mile two I was able to dial it in just a bit and run 5:16, and the final mile was the fastest split in 5:10.  Since this was the inaugural race, I'm now the course record holder in 16:35!!  They had some good beer and good food afterward, so I'll be looking forward to this one come June.

Training wise...t'was a good week.

STuff:

29-Jan		Moderate		0:58:47		8.06		AM: 8m at 7:18/mile.  Oddly quick.
		Easy		1:00:00		8.1		PM: Flippin Garmin.  8m at around 7:30/mile.
30-Jan		Harvard Track		1:17:45		9		AM: (600/300/200)x3 at Harvard wAmory.  1min rest between reps, full rest between sets.  All at mile pace.  I was slow and this was tough.
		Easy		0:51:42		6.3		PM: 6+ at 8:12/mile.  Slow in the snow.
31-Jan		Easy		1:09:12		9.06		AM: 9m commute at 7:39/mile.  Left calf non-issue.  Right Achilles had a moment, but not really.
		Easy		0:49:46		6.29		PM: Commute home and met up with Eli and Raleigh.
1-Feb		Easy		1:09:05		9.02		AM: 9m commute at 7:40/mile.
		BU Track		0:48:42		13		PM: Commute home then BU.  800/1200/200/1000/200/800/200/600/200/400.  If not for acid reflux this would've been great.  Splits were still pretty damn great.
2-Feb		Easy		1:06:15		8.17		AM: 8m at 8+.
		Easy		1:03:32		8.05		PM: 8m at 7:53/mile.
3-Feb		MLR Moderate		1:14:53		10.16		AM: 10m at 7:22/mile.  Felt tougher than it should have.  A bit windy.
		Off		0:00:00		0		PM: Off.
4-Feb		Bamboozled 5k		1:00:00		9.01		AM: Bamboozled IPA Pre-Game 5k.  1st place in 16:35.  Running solo most of the way, and happy with the splits.
		Off		0:00:00		0		PM: Off.  Patriots lost.

1/30 Splits:

600-1:48.7

300-53.2

200-34.3

600-1:48.1

300-52.8

200-34.3

600-1:46.1

300-52.8

200-31.9

2/1 Splits:

800-2:40.2 

1200-4:00.3 

200-35.5 

1000-3:14.5 

200-35.6 

800-2:35.6 

200-35.9 

600-1:49.1 

200-34.6 

400-1:05.4

Total: 104.22

1/22/2018 to 1/28/2018: Time Trial & Training

I'm still not sure how I feel about this whole Mon-Sun schedule, but I started it so I can't stop now.

I'm missing some of these mid-week 10+ milers, but with two track sessions a week I'm erring on the side of caution.  I suppose I'm sort of getting it with a 10m tot run on Saturdays, but that's due to the warm up and cool down after my tempos.  It works for now.  Only one week to go before the Valentine meet at BU, and my final (and only) attempt at the mile this season.

The tempo is worth mentioning briefly...this is the third week in a row I've done an 8m tempo, and each one has been a little bit better than the last.  I haven't quite decided yet how I want these to evolve, but I'd like to attempt to extend this to 14m.  Whether that remains part of a Saturday workout, or is integrated into a long run remains to be seen.  It's also a tall order for a workout.

The workout on Tuesday morning was fairly terrible, but I reached a certain level of discomfort and that was the primary goal.  I'd love to smash every workout with perfect paces, but sometimes getting familiar with the feeling of racing a mile is enough.

Thursday night was particularly interesting.  I haven't had the chance to enter a mile race, and so I decided that I'd do a time trial so that the Valentine meet isn't my first and only attempt at the mile.  So Danny and Kevin were kind enough to join me, and I'd say it went well.  I had one lap where Stephen gave me my split at 37s, but I look at that as a learning opportunity.  It's easy to think, "stay smooth, stay comfortable" for a race - but sometimes that's not quite what needs to happen in a mile race.  With a goal time in mind, I need to burn it into my brain that at some point I'm going to be extremely uncomfortable and when I turn the screws - it may simply result in maintaining the same pace.  On this night, I heard the 37s and immediately adjusted, getting back into the 35-36s range.  From 600 out, I made the effort to start accelerating, and I could sense Danny falling back a little bit.  With 200 to go, I also heard him ask, "how many laps are left!!!"  How can you talk in a mile race!?  In any case, I started to move a bit quicker before putting in my kick with only about 30 meters left.  I finished in 4:47 and change and was very satisfied.  I felt like I had a lot left in the tank, and whether that means I have 7s remains to be seen, but it was a great time trial and Danny ended up PRing by about 6 seconds!

We also lined up for a 200 meter time trial, in which Danny smoked me in 25 seconds and change to my 27 seconds and change.  I'll take it though.  That's the fastest recorded 200 meters I've ever run, so I've knocked off my first PR of 2018.

Ok, that was long winded.  Here it is!

22-Jan		Easyish		1:01:05		8.09		AM: 8m commute at 7:30ish.
		Easyish		1:01:40		8.19		PM: 8m commute at 7:30ish.
23-Jan		Harvard Track		1:16:00		9.19		AM: 200/400/600/200/800/600/400/200.  Mildly disappointing, but a crowded track and finished well on the 800.  Cutting some slack due to the previous few days volume and quality.
		Easy		1:03:13		8.11		PM: 8+ at 7:48/mile.
24-Jan		Easy		1:05:29		8.17		AM: 8+ at 8:01/mile.
		Easy		1:05:45		8.06		PM: Commute plus some with Raleigh for 8m tot at 8:09/mile.
25-Jan		Easy		1:01:55		8.08		AM: 8m commute at 7:40/mile.
		BU Track		1:35:00		12.13		PM: Commute home the BU.  1m time trial, 200 meter time trial, 1000x4.  Solid mile, and PR in the 200.  Ks were pretty solid too!
26-Jan		Easy		1:01:10		8.09		AM: What's that like 7:30 something?
		Easy		0:38:22		5.03		PM: 7:37/mile.
27-Jan		Long Tempo		1:02:49		10.06		AM: 8m tempo averaging just under 6/mile. 10tot.
		Off		0:00:00		0		PM: Off.
28-Jan		CSU Long Run		2:35:41		20.03		AM: ANOTHER 20 miler.  Averaged 7:40ish.  Slow middle miles on the trails then opened it up a tad for the last stretch.  Need to monitor my right Achilles.
		Off		0:00:00		0		PM: Off.

Tuesday Splits w/Rest:

200-35.69

1:57

400-1:10.50

2:20

600-1:46.86

2:24

200-34.37

2:29

800-2:25.55

2:47

600-1:48.21

2:27

400-1:10.81

2:01

200-33.5

Thursday Splits:

Mile-4:47.71

200-27.86

1000-3:36.1

1000-3:31.6

1000-3:29.1

1000-3:22.8

Total: 113.23