7/23/18 to 9/16/18: Dublin Marathon Training

I've been lazy in my (b)logging, but that hasn't been the case with my training.  With the Dublin Marathon fast approaching, I think it's worth looking back at the build up thus far - and the delay in my latest post provides an opportunity for reflection.

Looking at my training for the past eight weeks, nothing stands out.  I've had some good workouts, but I don't think there is anything that jumps out and indicates great fitness.  Generally, that would concern me.  However, there are two things that do stand out to me.

The first is that my log makes frequent mention to the brutality of training in the heat and humidity.  This summer was consistently hot, with dew points above 70 nearly every day.  While my body was able to acclimate to the heat, I simply couldn't keep up with those dew points, and over and over again I found myself struggling with dehydration and fatigue.

The second thing that stands out: consistency.  While there are a handful of "0"' entries, that simply means I didn't double.  A closer look shows that I've yet to miss a day.  (And if you were to look at my precious excel file, you would see that dates back to April 28th....of last year.)  So, I'm putting in the work.  I'll take that.

Here it is!

23-Jul		Uno		1:05:10		8.39		AM: 8+ to work at7:46/mile.
		Dos		0:45:52		6.09		Noon: Ran home to get the car. 6+ at 7:30ish.
		Tres		0:51:33		6.48		PM: Triple!  6+ at 7:57/mile.  Bumped into Dan Chebot, then ran easy with Eli and Raleigh.
24-Jul		Easy/Not Easy		1:02:03		7.14		AM: Waited for plumber then went to work.  So flipping humid, I was out of it.  7+ at 8:40s?  Oof!
		Harvard Track		1:30:00		11.13		PM: Harvard Track.  Not sure...
25-Jul		Easyish		0:53:36		6.2		AM: 6+ at 8:40/mile.  So hot and humid, I am out of it.
		Easyish		0:51:46		6.3		PM: 6+ at 8:13/mile, not much better.
26-Jul		Easyish		1:06:11		8.01		AM: 8m at 8:16/mile…slow, hot, humid, melting.
		Hill Repeats		1:24:29		10.32		PM: 10+ with 6 hill repeats on Elm Street.  Kept it on the short side as this week has been very challenging with the heat and humidity.
27-Jul		Easy		1:02:43		7.73		AM: Arrived early on Long Island.  7+ with an overheating body.  Dip in the water did the trick though, that's for sure.
		Off		0:00:00		0		PM: Off.
28-Jul		Tempo		0:58:00		8.57		AM: 6.5m tempo averaging 6:20/mile.  Felt pretty good aerobically, but it's still really hot out.  Not an 'easy' tempo.
		Off		0:00:00		0		PM: Off.
29-Jul		Long Run		1:59:37		16.06		AM: Long run w/first ~2m solo, next 6 w/Eli& Raleigh&In-laws on bikes.  Remainder went surprisingly quick with 8m around 6:30/mile.  This was a good stepping stone type long run.
		Off		0:00:00		0		PM: Drive home from Long Island.
30-Jul		MLR		1:14:47		10.15		AM: 10m commute and the weather was excellent.  Ended up with some quickish miles by feel.  Averaged 7:22/mile.
		Easy & Short Hill Sprints		0:54:10		7.16		PM: A little quicker once more.  7m at 7:34/mile with 6 short hill repeats.
31-Jul		Mile Repeats		1:18:50		11		AM: Ran to Harvard track for 4 x mile at about 5:40/mile.  Prob hm pace, and it felt challenging in the warm sun.  Glad it wasn't too humid though.
		Tempo & Ultimate		0:40:41		6.33		PM: Tempo home averaging 6:26/mile with a slower first mile to ease my legs into it (not warmed up at all).  Followed that up with Ultimate.  This can go ahead and serve as a special block.
1-Aug		Recovery		1:08:09		8.42		AM: Recovery 8+.  Felt better than expected.  I think the ~2.5m worth of moving around during ultimate served as an effective workout/cooldown.
		Easy		0:51:10		6.42		PM: 6+ easy at 7:58/mile.
2-Aug		Easy		1:05:45		8.01		AM: Crazy slow.  I wonder if I have a virus or something.
		Hills & Bugbee Pub		1:23:18		10		PM: Commute/hills/Bugbee Pub.  6 repeats and 1 backwards rep.  Good stuff!
3-Aug		Easy		1:06:32		8.03		AM: another slog.
		Easy		0:34:43		4.62		PM: 4+ at 7:31/mile in a rush to get home and then drive to the Cape.
4-Aug		Easy		0:43:08		5.01		AM: 5m easy with Eli and Raleigh.
		Off		0:00:00		0		PM: Off.
5-Aug		Long Run		2:06:14		16.51		AM: 16m long run in brutal weather.  8m of the run were at 6:40ish range.  Averaged 7:39/mile, and this was the PMC weekend, so was running among cyclists for a bit, which was fun.
		Off		0:00:00		0		PM: Off.
6-Aug		Easyish		1:01:43		8.18		AM: 8m at 7:33/mile.
		Easy		0:50:45		6.35		PM: 6+ at 8min per.
7-Aug		Easy		1:05:36		8.01		AM: 8+ at 8:11/mile.  Oof.
		Easy		1:03:28		8.16		PM: 8+ at 7:47/mile.  Not doing well in the high dew point weather.  I was really out of it when I finished - no track tonight.
8-Aug		MLR		1:19:15		10.03		AM: 10m mlr at around 7:54/mile.
		Easy		0:54:29		7.53		PM: 7+ to Eli's work to go visit the Dearborn School.  It's awesome.
9-Aug		MLR		1:18:00		10.31		AM: 10+ and did the old 3-hill route to get the added mileage.  Averaged 7:55/mile.
		Easyish		0:46:49		6.3		PM: 6+ commute home averaged 7:26/mile.
10-Aug		Truro Long Run		1:46:25		14.03		AM: Truro long run attempting to stay in the low 7s.  Was really dehydrated 10+ in and stopped to ask some strangers for water.  Disappointed I couldn't go longer.
		Off		0:00:00		0		PM: Off.
11-Aug		BUDA		0:23:55		1.52		AM: Warm up mileage before the 3 ultimate games in the pouring rain.
		BUDA		0:34:06		4.1		PM: 4m shakeout.
12-Aug		BUDA		0:00:00		0		AM: Didn't have time, argh!
		BUDA		0:37:49		4.05		PM: 4m shakeout very easy with Eli and Raleigh.
13-Aug		MLR		1:17:47		10.06		AM: 10+ at 7:44/mile.  Too many of these shorter MLRs.
		Easy		1:01:40		7.57		PM: 7+ at 8:09/mile.  Raleigh running at the end skews the pace.
14-Aug		Easy		1:14:01		9.06		AM: 9m commute at 8+.  I'm wearing thin.
		Harvard Track		1:24:00		11.86		PM: Commute & Harvard track. (800/200)x5/400/200.  Not bad.  Got smoked by the new guy Cameron.
15-Aug		Easy		1:04:17		8.14		AM: 8m commute at 7:54/mile.
		Easy		0:52:56		6.33		PM: Bah!
16-Aug		MLR		1:37:36		12.21		AM: MLR that felt miserable.  Completely drenched, and I'm definitely feeling worn out.  Averaged 8 per.
		Hill Repeats		1:03:42		5.42		PM: Work event, then home to do the hill workout.  7 repeats, felt meh.  Got it done though.
17-Aug		Shakeout		0:42:19		5.07		AM: Had the Jeep at home so had to get the run in then drive to work.  Kinda nice actually.  5 very easy miles.
		Easy		0:39:59		5.2		PM: Commute & Raleigh.  5+ at 7:40/mile.
18-Aug		MLR Tempo		1:17:00		11.18		AM:  2m warm up then 8m at 6:13/mile on a brutally humid morning.  Easy cool down with TomD.
		Off		0:00:00		0		PM: Off.  Got in a nice nap though.
19-Aug		Battle Road		2:42:32		21.01		AM: Battle Road long run.  21m at 7:40ish.  Felt mostly good, but the legs certainly aren't used to this type of a long run yet.  Need to remedy that.
		Off		0:00:00		0		PM: Off, and got in another good nap!
20-Aug		MLR		1:20:11		10.01		AM:  Felt really off.  Nauxious, and stomach issues.  10m at 8/mile.
		Easy		0:49:06		6.34		PM: Kept it simple.  6m at 7:45/mile.
21-Aug		Easy		1:07:38		8.47		AM: Felt off again.  8+ at 8 per.
		Harvard Track		1:49:40		14.34		PM: Commute home and to track.  Felt off so did a slower and longer workout.  800/2k x 3.  Basically HM pace.
22-Aug		Easy		1:16:05		9.01		AM: 9m slow.
		Easy & Raleigh Runnin'		0:54:53		7.01		PM: 7m at 7:50/mile.
23-Aug		Easy		1:08:37		8.43		AM: 8+ at 8per.
		Hill Repeats		1:28:42		11.49		PM: Commute home and 8 Elm Street repeats with Brian.
24-Aug		Easy		1:05:08		8.03		AM: 8m at 9 per.
		Easyish		0:46:31		6.28		PM: 6+ at 7:24/mile.
25-Aug		Aborted Tempo		0:34:54		5.33		AM: 5+ averaging 6:33, with 4m at around 6 per.  Felt like I was baking in the sun, and after a 2hr drive and 3hrs of cleaning…I just cut it short.
		Off		0:00:00		0		PM: Off.
26-Aug		Truro Long Run		2:35:15		20.12		AM: 20+ at 7:40/mile with the final 10 being at a probably just under 7 per.  Not sure…in any case it was a good effort for the latter half.
		Off		0:00:00		0		PM: Off, drive home.
27-Aug		MLR		1:19:55		10.02		AM: 10m commute at 8 per.
		Easy		0:55:24		7.21		PM: 7+ commute and errands at 7:40ish per mile.
28-Aug		Easyish		1:07:38		8.02		AM: 8+ slow miles.  'Easyish' because holy eff is it uncomfortable out there.
		Skipped Track		0:48:45		6.01		PM: Commute home and skipped track.  Feeling off and dehydrated and all that.
29-Aug		Anniversary		1:13:30		9.06		AM: Dew point is crazy friggin a.
		Anniversary		0:54:28		7.07		PM: Bah!
30-Aug		Blech		1:15:17		9.01		AM: Bah x 2.
		Not good		0:43:28		5.65		PM: Fairly certain that I had something heat related happen.  Heat exhaustion plus a little worse probably.
31-Aug		Easy		0:40:58		5.08		AM: 5m easy
		Easy		0:40:17		5.25		PM: 5m easy.
1-Sep		Tempo		1:07:04		9.1		AM: 5m tempo at about 6per plus some mileage with Eli and Raleigh.
		Off		0:00:00		0		PM: Off.
2-Sep		Truro Long Run		2:42:00		20.59		AM: Another 20m in the books.  Averaged about 7:50ish with some slower miles on the trails, but a solid finish.
		Off		0:00:00		0		PM: Off.
3-Sep		MLR Easy		1:19:28		10.04		AM: 10m Easy.
		Off		0:00:00		0		PM: Off.
4-Sep		MLR Moderate		1:27:31		12.04		AM: 12m at 7:16/mile.  A very solid MLR run.
		Easy		0:22:01		2.26		PM: Easy trails with Eli then a mile+ walk back to the car along the beach (not included).
5-Sep		Easy		1:03:42		8.3		AM: 8+ at 7:40/mile.
		Easy		0:00:00		0		PM: Off.
6-Sep		Easy		1:14:40		7.39		AM: 7+ extra slow across the Provincetown jetty then along the beach.
		Off		0:00:00		0		PM: Off.
7-Sep		MLR Moderate		1:24:20		12.06		AM: MLR moderate.  Some slower miles due to trail conditions, but had probably 7 of the miles averaging around 6:20/mile.
		Off		0:00:00		0		PM: Off.
8-Sep		10m Tempo		1:02:21		10.06		AM: 10m tempo averaging low 6's.  Not as quick as I wanted, but I snuck this in and skipped a warm up of any kind.
		Off		0:00:00		0		PM: Off.
9-Sep		Truro Long Run		2:42:00		20.06		AM: 20m at around 8m per.  Dan & McKenzie, Dan, and me and Eli hit the trails for a bit. Felt tight from yesterday's effort, but aerobically this was very easy - good stuff.
		Off		0:00:00		0		PM: Off.
10-Sep		MLR		1:15:19		10.07		AM: MLR at a reasonable clip.
		Easyish		0:53:33		7.35		PM: 7+ at 7:17/mile.  Not bad.
11-Sep		Easy		1:02:42		8.17		AM: 8m commute at 7:40/mile.
		Harvard Track		1:42:00		13.28		PM: Harvard Track.  1000/400 x 4.  1min rest between reps, 2min between sets 5k/mile pacing.
12-Sep		Easy		1:04:14		8.19		AM: 8m commute at 7:50/mile.
		Easy		0:47:45		6.32		PM: 6m commute at 7:33/mile.
13-Sep		Speedwork		1:07:30		8.69		AM: 200x10 at Harvard averaging around 35.  Just trying to get some turnover, but didn't feel great in doing so.
		Hills & Bugbee Pub		1:35:26		11.17		PM: Commute home and hill repeats at Elm St.
14-Sep		Easy		0:45:13		6.08		AM: 6m at 7:26/mile.  Just getting in the run.
		Off		0:00:00		0		PM: Off.
15-Sep		Easy Trails		1:06:06		7.27		AM: 7+ easy trail miles with Eli and Kathleen.
		Off		0:00:00		0		PM: Off.
16-Sep		Truro Long Run		2:17:03		20.15		AM: 20m averaging something like 6:45 or so.  A couple slower trail miles, otherwise I was just under 6:30 for a large chunk of this.  Very good.
		Dune Walk		0:54:31		2.05		Noon:  Dune walk!  I'm including this only because of the fact this was intense on the calves.

Totals: 102.42, 101.66, 88.57 (BUDA Tournament), 113.11, 114.86, 102.07, 82.21 (Vacation), 108.79

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

6/4/18 to 6/24/18: Racing into Shape

I'll do a separate post for the Ocean to Bay 5 Miler and BHZ 5k for the race reports, but the training for the past three weeks has been trending in the right direction.  The knee and hip had been an issue, but they are currently not a concern.  Good health seems to be coming at the right time too.  I'm tentatively targeting the Friday Night Lights 10k as my next serious race.  Though I'll probably hop in another race between now and then, I'd love to get in a good month's worth of training.  We'll see how it goes, since summer tends to throw a lot of obstacles in the way.

Anyways:

4-Jun		Easy		1:12:00		9.06		AM: 9+ at 7:45ish after a slow first mile with Raleigh.  Left hip a little bit achey, and right knee sensative - no compression on it today though.
		Moderate		0:52:00		7.21		PM: Quickish at around 7:15/mile.
5-Jun		Easy		1:10:00		9.02		AM: 9+ at 7:50/mile.
		Easy		0:48:00		6.3		PM: 6+ at 7:40/mile.  Skipped track initially due to everything running late, but I was actually really tired and my left hip seems to have tendonitis, so probably for the best…still bummed though.
6-Jun		Easy		0:41:00		5.06		AM: 5m left at 6am.  That's too damn early.
		MLR Moderate				12.13		PM: 12+ w/10m at probably 6:45/mile then final 2m with Raleigh.  Felt a little wonky here and there, but for the most part I was ok once I got going - hence the impromtu MLR.
7-Jun		MLR Easy		1:19:23		10.1		AM: 10+ commute at 7:50/mile.  No ibuprofen and felt ok considering yesterday was a decent effort.  Right knee improving and left hip joint takes awhile to warm up.
		Easy & Ultimate		0:56:45		7.07		PM: Skipped the Adrian Martinez Classic, which was a bummer, but I'm just not where I would like to be.  Ran home, played ultimate, drove to Truro.  Still a long night.
8-Jun		Easyish		1:00:28		8.01		AM: 8m at 7:33/mile.  Not bad!
		Easy		0:36:24		4.62		PM: 4m lunch run at 7:53/mile.
9-Jun		MLR		1:17:00		10.07		AM: 10m at 7:39/mile.  Ran to pick up the beach and transfer station stickers then added on.
		Off		0:00:00		0		PM: Surf and turf with the family!  Goooood food!
10-Jun		Ocean to Bay		0:28:42		5		AM: 1st place! Three-peat!  Slowest time yet though…
		Etc		1:00:00		6.47		PM: Warm up + cool down + shakeoutish…
11-Jun		MLR		1:19:39		10.44		AM:  Got to bed early, so was able to get out early for a nice MLR.  10+ at 7:38/mile.  Right knee feels close to 100%.  Left hip/leg is ok after a warm up and trending in the right direction.
		Easy		0:56:50		7.14		PM: 7+ at 7:57/mile.
12-Jun		Easy		1:09:02		8.58		AM: Run Raleigh then commute.  8+ at 8min per.
		Commute & Track		1:40:09		13.06		PM: Ran home, then to track w/Raleigh.  (1200/600)x3/400.  Never felt like I loosened up, but very happy to be back on the track.  Very windy too, so that was beneficial in keeping me mentally focused on just relaxing.  Oddly, calves still feel kind of crampish at the end of workouts.
13-Jun		Easy		1:09:20		8.41		AM: 8+ super slow.  Really tired and legs were mush.  Averaged 8:14/mile.
		Easy		0:50:42		6.24		PM:  Gah, really tired.  Regular commute at around 8per.
14-Jun		Easy		1:03:52		8.03		AM: Still a little tired, but not as bad.  8+ at 7:50ish after a slow first couple of miles the legs warmed up for lower 7s.
		Commute & Ultimate * Cool Down		1:23:00		10.81		PM: Total mileage looks tame, but this was an exhausting evening.  Ran home, to ultimate, played, ran to TJs, and didn't eat until about 10pm.  Right knee is about 95% and left leg is improving, but probably 70%.
15-Jun		Easy		1:03:15		8		AM: 8m commute at 7:54/mile.
		Easy		0:51:00		6.22		PM: 6+ and some w/Eli and Raleigh.
16-Jun		Easy		0:38:39		5.47		AM: 5m total, with Fresh Pond 1 lapper (winner winner!).  Averaged ~5:45 for the 2.5m.
		Off		0:00:00		0		PM: Off.
17-Jun		Battle Road		2:00:04		16.28		AM: Battle Road w/Kevin.  Skipped the Grand Prix.  Averaged 7:23/mile and felt pretty good.
		Off		0:00:00		0		PM: Off.
18-Jun		Easy		1:06:51		8.42		AM: 8m commute at just under 8per.
		Easy		0:48:53		6.3		PM: 6+ at 7:46/mile.
19-Jun		Easy		1:06:32		8.42		AM: 8m commute at 7:54/mile.
		Harvard Track		1:44:50		13.3		PM: (1000/200)x4/400x2.  All splits were a bit slow, but I got through it which was important for today.
20-Jun		Easy		0:44:51		5.42		AM: Early meeting so a shorter commute.  Also slower to keep the legs from getting too cooked.
		Easy		0:52:41		6.43		PM: 6+ slow again.
21-Jun		Short Speed		1:02:36		8.28		AM: 8+ at 7:34/mile.  Went to the track and did 5 x 400 at around 1:15 per quarter.
		Easy		1:05:29		8.68		PM: 8+ at 7:33/mile.  Legs felt pretty good.
22-Jun		Recovery		0:57:39		6.36		AM: 6+ fairly slow with Raleigh in tow.  Good recovery though.
		Easy		0:59:31		8.02		PM: 8+ at 7:25/mile.  Feels like I have a normal stride!
23-Jun		Easy		0:50:38		6.5		AM: 6+ very easy at 7:47/mile.
		Off		0:00:00		0		PM: Off.
24-Jun		BHZ 5k PS		0:16:37		3.18		AM: BHZ 5k.  7th overall with a good battle with ChrisK.  I eased back with 350 or so to go, in an attempt to go on his shoulder, and then couldn't get the legs back.  My kick sucked, but this was a great effort and a great move in the right direction.
		Warm up, Cool down, Shakeout		1:27:00		11.05		This includes 5m warm up, 1+ c/d, and 4+ evening shakeout.

6/12 Splits:

1200-4:11.16

600-1:58.2

1200-4:08.9

600-1:59.3

1200-4:08.7

600-1:59.9

400-1:13.3

6/19 Splits:

1000-3:28.1

200-37.1

1000-3:27.7

200-36.1

1000-3:28.2

200-36.9

1000-3:27.1

200-36.5

400-1:16.7

400-1:13.7

6/21 Splits:

400-1:14.1

400-1:15.1

400-1:12.9

400-1:13.1

400-1:12.2

Totals: 100.12, 108.68, 100.36