Paddy's Shillelagh Shuffle - 2016 Race Report

In the 2nd week of September, I was very optimistic about how I would run at Paddy's.  And to be honest, I remained optimistic during the week leading up to the race as well.  I still think that my optimism was warranted, but on race day, it didn't quite pan out.

I entered the race in 2nd place in the Pub Series standings, only two points behind TJ.  I knew my only hope would be if he had a rough day, and I was firing on all cylinders - so my plan was to go out pretty hard and see what happened.  My spot in the standings was relatively secure, and with all of the mileage recently I felt that even if I went out too hard that I'd be able to survive off of strength.

Photo Courtesy of Scott Mason

I started the race by, surprisingly, shooting out to the lead.  This isn't exactly what was planned, but I wasn't concerned that I was out too hard.  I held a quick pace for 10-15 seconds, then settled in and found myself next to TJ and the eventual winner.  As TJ settled in next to me, I did my best to stay on his hip.  I did not want to lead, and I didn't want to draft, so we ran side by side for roughly 3/4 of the first mile.  As the three of us approached the mile marker, I slowed backed off slightly and they opened up a 2s gap.  My time in the lead pack was short lived.

Photo Courtesy of Scott Mason

For most of the second mile, I was in no man's land working against a decent head wind.  At one point, someone strode up beside me and stuck with me, and passed me for a few brief moments.  Shortly after passing a cop directing traffic (who happened to ask us if there would be more runners behind us...the answer was yes) I passed him back.

As soon as the runner had arrived, he was gone out the back.  Only a few seconds later I heard footsteps and assumed he was drafting, but instead it was Danforth and another runner.  I had no chance of catching the leaders at this point, and I really should've slowed and tucked in with Danforth and the other guy rather than serving as a wind barrier.  Instead I tried to maintain my position and they hung back for a few minutes before passing me and breaking away.

Knowing that a large handful of runners would need to pass me in order to have an impact on the Pub Series standings likely got into my head as I entered the third mile.  I was surging here and there, and keeping the gap was manageable.  As we turned onto the straight before the home straight, I heard someone say, "man, he just looks fast!"...that was a nice ego boost!

I surged hard here and was closing the gap, but it put my stomach into knots.  I backed off a little hoping that they still might come back, but I'm well aware of Danforth's kick and if I put in the effort necessary to close that distance, I would've taken the sting out of my own kick.  Pickleman wasn't far behind me, and he was working hard to close the gap on me.  So as we turned towards the home straight, I slowed, looked back, and readied myself in case Pickleman made a furious push to the line.

In the end I was able to hold a pace and keep my place in 5th overall for the race.  I would say that it was a very mediocre race.  Based on what I was trying to do though, it was going to be all or nothing anyways.  And I was able to maintain my 2nd place position in the men's standings.  Elizabeth had a great race, finishing with a net time of 19:39 and 7th in the Pub Series.

10/9/16 to 10/15/16: Fall Running

This basically felt like a standard week of training.  One funny thing that happened is I ran into a street sign.  There is a spot on Fresh Pond Parkway where my ocd requires that I go around the pole and on this run there were two cylcists coming toward me on the sidewalk.  I still had to try and sneak around the sign though, and whammo.  Bruised shoulder with a small gash.  Good job by me!

here:

9-Oct		Long Run		2:02:30		16		AM: 16+ at around 7:39/mile.  Slower 1st and 16th miles.  Rainy and lots of chafing, wtf.
		Off		0:00:00		0		PM:  Pretty sore, and the weather still sucked.
10-Oct		Easy		1:24:08		10.01		AM: 10m at 8:30ish, with the first few slower waiting for Eli, then the last 4 with Eli and Raleigh.
		Moderate		0:29:52		4.07		PM: 4+ a little quicker before dinner.  I took today off and actually squeezed in a nap!  It was great!
11-Oct		Easy		1:16:36		10.01		AM: 10+ at 7:39.  First mile slow, remainder of run closer to 7:30 avg.
		Harvard Track		1:47:38		13.79		PM: Commute home then 1000x5/400/200.  5k and mile pacing.  Got a pounding heading during the 4th k.  Had to take some gu before the 400 hoping it was caffeine related, and ran slow for that.  Finished though.
12-Oct		Easy		0:56:57		7.04		AM: 7+ commute at 8+/mile.  Legs sore, and took it easy on purpose.  Really want to recover for Sunday.
		Easy		1:16:31		9.01		PM: 9+ commute home then final 2m very easy with Eli & Raleigh.  Mixed in some drills while running.
13-Oct		Easy		0:50:11		6.2		AM: 10k at 8min per.
		Tempo/Hills		1:27:14		11.07		PM: 11+ at 7:53/mile.  Roughly 3m tempo with Terry.  Legs felt shot.
14-Oct		Easy		0:40:18		5.16		AM: 5+ at 7:48/mile.
		Easy		0:35:46		4.64		PM: Shorter run home then a drive to the Cape.
15-Oct		Easy		0:33:42		4.14		AM: 4+ very easy.
		Off		0:00:00		0		PM: Off.  Dinner at Solstice with Dave & Kathy and Mom & Dad.  Great time, as always.

Splits:
1000-3:17
1000-3:19
1000-3:19
1000-3:21
1000-3:23
400-1:14
200-32

Total: 101.14

Warner Fall Foliage Five Miler - 2016 Race Report

With Uncle Arthur on the mend  (and I'm glad to say, making a stubbornly excellent recovery), Elizabeth and I decided that - even though Family Farm Day was on hiatus, we'd still make the trip to Warner for a quick visit and for Elizabeth to defend last years title at the 5-miler.

When the gun went off, I was at the front with one other runner.  We quickly separated ourselves, and were feeling each other out as to what pace the other would settle into.  Knowing how I have run in previous years, I expected the first two miles to be fast.  Instead, I simply couldn't get good leg turnover.  My lungs were fine, but I felt weak on the push off and any increase in turnover took far too much effort.

By the time I reached the bottom of the downhill on the main road, I was gapped by about 10 to 15 seconds.  The guy in front of me had been warming up with a high schooler before the race, and I mistakenly thought the high school kid would be giving me a run for my money.  Instead the coach had the easy stride of someone who had circled the track on more than a few occasions.  Still, I knew the course, and felt I had a chance to close the gap.

The third mile is the dreaded Bean Hill Rd.  I kept my head down and tried to keep the gap where it was.  In years past, it has always been a big challenge for me to get the pace back down after cresting the hill.  I hoped that would be a challenge for the guy ahead of me, and so I forced myself into what felt like a sprint for 10s at a time.  It ended up working and I was able to fall back into rhythm.

I continued to close push, but it was looking like a tough challenge.  After the long downhill towards the finish, I could tell I wasn't closing the gap fast enough.  I got a little false hope nearing the finish though.  He slowed just a bit on the uphill and I went hard for another 10s to see where that would take me, but he was too close to the top of the hill.  I took the foot off the gas, and coasted in.  I probably closed the distance to about 5-8 seconds, but ended up giving it back by not kicking it in.

Splits:
5:33
5:45
6:42
5:39
5:12

The guy ahead of me, Sandu Rebnciuc, is no slouch.  So, I'm not too bummed about losing to someone with that kind of pedigree.  We did a cool down together along with the gentlemen from Utah who came in 3rd and 4th - all in all a good race.

Elizabeth, by the way, easily defended her title, coming in as the first woman and 10th overall in a time of 36:43.

Garmin Recap
Results

10/2/16 to 10/8/16: Big Mileage!

The mileage lately has been inching up, but this week I entered entirely new territory.  Something strange that I've noticed with the higher mileage is that when I look back on the week, my Sunday long run seems like it happened ages ago.  I imagine it has to do with the number of runs during the week all kind of blurring together, but I don't know.

For the long run, Elizabeth and I were away again, and we ran together for the first four miles, then after she peeled off I ran the final 12 miles at around 6:45/mile.  Not a crazy pace, but that's quicker than my normal long run pace.  So, this week had both quantity (a new 'high mileage pr') and a fairly substantial amount of quality.  As for the quantity...130+ miles for the week....that's new territory.

The week was capped with the Warner Fall Foliage 5 Miler, but I'll find some time to give that a quick race report.  Long story short, 2nd place to some fast old guy.

Here:

2-Oct		Long Run w/12 Hard		1:54:05		16.03		AM: First 4 with Eli, final 12 averaging about 6:45/mile.
		Shakeout		0:37:21		4.23		PM: Easy shakeout with Eli and Raleigh.
3-Oct		Moderate		1:17:32		10.12		AM: 10+ at 7:40/mile.
		Moderate		1:18:18		10.14		PM: 10+ at 7:43/mile.  Right foot really achy for like 3 miles of this run.
4-Oct		Easy		1:20:39		10.09		AM: 10m at 8min per.  Really eased into this run.  Running 7:30 by the end.
		Harvard Track		2:01:42		15.07		PM: Commute home and to track.  800/1200/1000/800/600/400/300/200x2.  1k and 1200 at 8k pace, 8 & 6 at 5k, 4 and under at mile pace.  It was great temps, but windy.  I ended up slow on just about everything.
5-Oct		Easy		1:19:31		10.01		AM: 10+ at 7:56/mile.
		Easy		1:19:07		10.03		PM: 10+ at 7:53/mile.  Why is everything averaging 7:53?
6-Oct		Easy		1:13:41		9.15		AM:9+ commute at 8/mile.  Tired.
		Moderate		1:16:40		9.07		PM: Commute home then lap around Fresh Pond with Eli and Raleigh.  Did 6 ~150 meter pick ups trying for 50m at 80%, 50m at 90%, and the final  50 all out.
7-Oct		Easy		1:04:37		8.2		AM: Felt pretty darn good considering I'm already at a new mileage high.  8+ at 7:53/mile.  Again with that 7:53…
		Easy		0:59:23		7.37		PM: 7+ commute
8-Oct		Warner 5 Miler		1:24:00		11.25		AM: 4+ warm up then the Warner 5m in 28:56 for 2nd overall.  Pleased with the result considering all the miles in my legs.  Couldn't get the necessary turnover for the first 2m, but that makes sense.
		Off		0:00:00		0		PM: Drive home then relaxed.  Temptation was minimal…

Splits:

800-2:43.7

1200-4:15.7 SLOW!

1000-3:27.3

800-2:39.1

600-1:59.7

400-1:12.7

300-54.3

200-34.6

200-32.0

Total: 130.76

9/25/16 to 10/1/16: Marathon Training Without The Marathon

This week certainly started well with the Lone Gull 10k, and I'd say overall it was a fantastic week of running.  I'm bumping up the mileage just a bit, and while I'm healthy, I am incredibly tired.  This feels like the meat of marathon training, only I'm not running a marathon.  I need to keep a close eye on the little aches and pains that pop up though, with the additional mileage, I'm at a greater risk of injury and/or sickness.

Still, the 10k seemed to lineup with all the PRs I set much earlier in 2016, and I want to try and break into new territory.  Hopefully by not actually racing a fall marathon, I can reap the benefits without the necessary long recovery typically involved with the marathon.  I'm confident, but we'll see.

Here's the stuff!

25-Sep		Lone Gull 10k *GP		1:13:00		11.89		AM: Early morning drive to Gloucester for the Lone Gull 10k.  Very solid PR of 34:09.
		Off		0:00:00		0		PM: Took an afternoon nap, and didn't have the energy to go for a shakeout.  I should've sucked it up though.
26-Sep		Easy		1:16:45		10.04		AM: 10+ commute at 7:39/mile.  First mile slow, the remainder was hovering at about 7:30.
		Moderate		1:14:12		10.08		PM: 10+ at 7:21/mile.
27-Sep		Easy		1:03:55		8.18		AM: Rainy 8+ commute at 7:48/mile.
		Harvard Track		1:58:00		14.7		PM: Commute home and to track. (800/600/400)x3, 200x2.  1min rest within the set, 2min rest between sets and 200s.  I felt really tired to start.  And my reps on the 8s got slower each time going from 2:37 to 2:41.  Finished the 200s well though.
28-Sep		Easy		1:10:04		8.87		AM: 8+ commute at around 8min per.  I hate not getting to even numbers, but my stomach was meh.
		Easy		1:15:12		9.21		PM: 9+ at 8+.  Met up with old man Luke on the Charles and ran a bit with him.
29-Sep		Easy		1:13:57		9.2		AM: 9+ at 8ish.  First mile slow with Raleigh, then commute to work at a normal easy clip.
		Tempo/Hills		0:59:43		8.03		PM: Commute home with 5m progression thrown in.  In trainers with backpack, started easy at 7:30 and finished at 6:20.  Went over to Fresh Pond with Raleigh and did 6 strides as well.
30-Sep		Easy		1:03:26		8.1		AM: 8+ commute at 7:50/mile.
		Easy		0:46:13		6.32		PM: 6+ at 7:19/mile.
1-Oct		Easy		0:31:57		4.2		AM: 4+ at 7:37 on the Truro loop.  Felt kind of meh, not helped by the driving wind and rain.
		Off		0:00:00		0		PM: Plenty of cleaning and whatever.

Splits:

800-2:37.3

600-1:59.4

400-1:17.6

800-2:41.0

600-1:58.3

400-1:15.9

800-2:41.6

600-1:57.6

400-1:14.7

200-34.3

200-30.6

Total: 108.82 (why didn't I just run another .18!?)

Lone Gull 10k - 2016 Race Report

Even though I maintained high mileage coming into the Lone Gull 10k, I arrived in Gloucester with high expectations.  I had taken the previous four days easy, with only one very moderate workout (a 2 mile tempo with Terry to get the legs primed).

With Raleigh in the back, Elizabeth and I made our way to Good Harbor Beach.  As has been the case in years past, there was a backup entering the parking lot - so I hopped out to jog in and get my long warm up started.  After grabbing my number, I bumped into Kevin, Terry, Tom & Kristi and we well all did a nice ~2m warm up together before going our separate ways.

Lining up, I didn't feel especially good or bad.  I would've preferred a longer warm up, but the tight calves and plantar issue weren't even remote concerns.  So, with the weather seemingly perfect, my pre-race goals remained in tact.  When the gun went off, I had to shuffle slowly across the timing mat and squeeze in tight to make sure my chip was registered, then I darted out of the crowd into some open space.  Normally, I'm fairly conscious of running tangents, but it was extra crowded and I had a few spots where I was close to being tripped up - so I took whatever real estate was given to me.  About three quarters of a mile in, the crowded field begun to string out and I found myself searching for and finding a good rhythm.  I passed the mile marker in about 5:23, and felt comfortable (note, this is my garmin split, which was off from the mile markers by varying distances).

I was a short distance back from a pack of ten or so runners, and during the start of the second mile I closed the gap and, knowing that winds would be a concern, hoped this group would stick together.  Unfortunately, I could feel the pace slow as we hit the first of many mild inclines.  I noticed everyone laboring on the uphill, and I squeezed to the left of the road and moved from the back of the pack to the front.  I thought maybe I would drag the group with me, but once I got the pace back down it ended up dropping everyone in that group.  The result of the semi-slow-down was a 5:32 second mile.

The third mile is a gentle downhill and I was still feeling comfortable.  I didn't have anyone to run with, so I started aiming for people.  I think this is the point in the race where my strength from a long summer of base building started to come through.  Feeling good, I knew that if I surged here and there, I would be able to recover and be in a good spot.  I clicked off a 5:19 third mile and 5:29 fourth mile before entering the final stretch along the shore.

Entering that final stretch of pavement along the shoreline, the head winds were tough, but expected.  I continued to pass runners here and there, and expected that to continue for the remainder of the race, until I heard footsteps getting a little closer.  I had passed the lead woman, and knowing there was a $300 bonus to any women breaking 34 minutes, I expected to see her hanging on my heals.  Instead it was a runner that must have similarly been working his way up the field.  We passed a few runners together and he remained on my heals.

I was actually pleased to see him there, as I had worked through a rough patch during the fourth mile, and this shook me out of it.  I had good turnover and was maintaining pace, and he stuck to my shoulder and continued drafting.  I passed the fifth mile in 5:26 and continued to cruise.  There was a fairly long stretch of a gradual incline that I really started to work, and tried to drop the guy, but he again he stayed right on my shoulder.  Nearing the base of the final incline before the finish, I thought to myself that this guy had gotten the benefit of drafting off of me for the last two miles, and I wasn't inclined to lose to him on the final straight.  I could hear his breathing and knew he wasn't in cruise control, but I moved to the side and slowed slightly letting him move ahead of me.  The tiny slow down allowed me to check his form, and I also felt like it allowed me to recover quite a bit (moreso than expected).  I moved up beside him as we crested the short steep hill, and opened it up slightly on the downhill.  There was still a bit of real estate left and I didn't want to kick too soon, so I tightened the screws only just a little bit.  There was a WMDP running who had seemed slightly out of reach, but the gap was quickly closing, and when I finally started my kick neither runner had much of a response.

I ended up crossing the line in 58th place in 34:09, which is both my highest placing in a Grand Prix race and a big PR.  I have a better time in me, but I'm pleased with the effort and the result.

Scott Mason Photos
Ted Tyler Photos
Results

9/18/16 to 9/24/16: Entering the Fall Season

This was certainly an interesting week.  I forgot that Elizabeth and I had done the long run on the trails...that feels like it was weeks ago.  The weather was warm and incredibly humid, and oh how quickly that has changed (thankfully!).  We're now entering prime-time running weather.

After successfully handling the 10m commute last week, I decided to give it a shot early on this week as well.  With the Lone Gull 10k on the 25th, I wanted to front load this week with mileage.  Both runs on Monday went well enough, but I'm developing a minor case of plantar fasciatis that needs to be monitored.

Tuesday's workout went alright, but the splits were pretty whacky due to another humid evening.  And temps were in the 80s as well, which was a bit of a surprise.  Thursday was an "easy" tempo with Terry at Fresh Pond.  Short enough to recover easily, and quick enough to get reasonable turnover and get the legs feeling comfortable.

Good Stuff:

18-Sep		Long Run		2:16:56		16.23		AM: 16+ with the middle miles on some really awesome trails with Eli and Raleigh.
		Off		0:00:00		0		PM: Drive home.
19-Sep		Easy		1:17:48		10.08		AM: 10+ at 7:43/mile.
		Moderate		1:16:48		10.22		PM: 10+ at 7:31/mile.  Right foot was really tender at the start.
20-Sep		Easy		1:11:49		9.06		AM: 9m commute at 7:56.  Thought it was quicker though.
		Harvard Track		1:53:47		14.26		PM: Commute home and to track. (1000/800)x3, 200x2.  1k at 8k pace, 800 at 5k pace, and 200s at mile pace.  1min rest between the 1k and 800, 2min between sets and the 200s.  Averaged 3:25 for the 1k, 2:39 for the 800s, and 34 and 30 for the 200s.
21-Sep		Easy		0:48:52		6.04		AM: 6m commute thanks to a wonderfully effective and productive meeting…Really slow going though.  I was cooked after last night's workout in the humid conditions.
		Easy		1:06:55		8.03		PM: 8+, some with Raleigh.  Did drills and 4 barefoot strides.  Very gentle strides though as my right foot remains sore
22-Sep		Easy		1:05:52		8.05		AM: A bit slower on this morning's 8m commute.
		Tempo/Hills		1:14:11		9.63		PM: Commute home, then a fairly easy 2m tempo with Terry to get the legs opened up a smidge.
23-Sep		Easy		0:42:13		5.19		AM: Shorter commute at about 8min per.
		Easy		0:39:58		5		PM: 5m commute at 8/mile.  Again, shortened the commute to take it easy for Lone Gull.
24-Sep		Workout		0:32:16		4.19		AM: 4+ at 7:42/mile.  A few pickups to just get the legs turning over.
		Easy				0		PM: Off

Tuesday Splits:

1000-3:22

800-2:37

1000-3:25

800-2:40

1000-3:27

800-2:39

200-34.8

200-30.5

Total: 105.98