4/22/2019 to 7/28/2019: Data Dump!

So, it has been fourteen weeks of training that I haven't posted any updates.  At this point, I would say Strava is killing the blog, but perhaps that's a bit premature.  In that time frame I have run hit 100+ in 13 out of 14 weeks, run 5 races (winning one, and coming in 2nd in another), run the Ragnar Cape Cod relay race, and had some overall decent training.

Due to weather, racing, social commitments, and just general summer time business - it's the season of hodge podge training.  My general theory is to run as much as possible during the summer, stay healthy, and let the body adapt to the heat gearing up for some fast fall running.  So far, that's mostly going according to plan, but an odd virus for the past month has me feeling 'meh.'  Nothing major, but an ongoing virus + sinus infection combined with the heat & humidity makes for some less than pleasant running sometimes.  What can you do?

Just keep running:

22-Apr		Moderate		1:01:00		8.1		AM: Morning commute at 7:37/mile.
		Aerobic		0:46:11		6.29		PM: Rainy and cold so a bit quicker at 7:20/mile.
23-Apr		Easy		0:56:38		7.33		AM: 7+ commute at 7:44/mile.
		Aerobic		0:45:43		6.25		PM: Commute home at 7:19/mile.
24-Apr		Progression		0:55:31		8.22		AM: Raleigh running plus a progressionish commute.  Averaged 6:45/mile for the whole thing so not too bad.
		Easy		0:47:17		7.14		PM: Run home at 7:11/mile then over to Formaggio.
25-Apr		Easy		1:05:00		8.4		AM: Standard commute at 7:50/mile.
		Easy w/Strides		0:55:18		7.22		PM: 7+ with six Poplar strides.
26-Apr		MLR		1:18:00		10.04		AM: MLR commute at 7:49/mile.
		Easy Easy		0:36:25		4.3		Noon: Easy around the river with Raleigh.
27-Apr		Fresh Pond 2 Lapper		0:43:16		6.73		AM: Fresh Pond 2 lapper…5m at around 5:55/mile.  Good stuff.
		Off		0:00:00		0		PM: Off.
28-Apr		Battle Road		1:53:00		14.38		AM: Muddy Battle Road with Terry, Kevin, and Stephen.
		Shakeout		0:42:00		5.64		PM: OCD shakeout at 7:26/mile.
29-Apr		MLR		1:15:00		10.15		AM: MLR Commute at 7:27/mile.
		Moderate		0:47:17		6.64		PM: 6+ that somehow ended up on the quick side.
30-Apr		Commute		1:02:00		8.1		AM: 8+ commute averaging 7:45/mile.
		Harvard Track		1:37:00		13.18		PM: Commute home then to track.   1200x3/600x3/200x2 at 8k/3k/mile pacing.  Felt strong, just not especially fast.
1-May		Raleigh & Commute		1:04:00		8.16		AM: Raleigh then commute.  Averaged 7:56/mile with the first two very slow.
		Easyish		0:47:17		6.27		PM: 6+ commute at 7:32/mile with a slow first mile.  Followed that up with repairing the fence panels and removing the rotted posts for 2+ hours.
2-May		Easy		0:56:23		7.13		AM: Raleigh + commute.  Had a meeting, so shorter distance in order to get to work on time.
		Moderate + Hills & Bugbee Pub		1:27:00		10.92		PM: Kind of a moderate progression for a commute home with a  low 6er in there.  Followed that up with six 60s hill repeats on Elm Street in Belmont and the Bugbee Pub.
3-May		Easyish		1:01:00		8.04		AM: 8m commute with the first bit w/Raleigh.  Ended up a bit quicker…I seem to be recovering from hard efforts very well as of late.
		Progression		0:44:53		6.25		PM: This ended up as a progression for some reason.  Not bad…averaged about 7:10 with the last mile at 6:30.  Minimal effort involved getting here.
4-May		Easyish		0:35:34		5		AM: Easy 5m ended up quicker again, but not on purpose.
		Golf!		0:00:00		0		PM: Golfed 9 holes at Highland Links, then surf and turf.  Good stuff.
5-May		Liam McGuire's Almost 5m PS		0:27:16		4.96		AM: 8th place, and a very similar race to last year.  Not bad.
		Warm Up / Cool Down		0:46:00		5.38		PM: Nothing in the PM except a nap.
6-May		Easy		1:04:00		8.43		AM: Averaged 7:39/mile with a slow first bit with Raleigh.
		Moderate		0:49:27		7.05		PM: Ended up running 5m at 6:40 after a slow first mile warming up, and a slow last mile with Raleigh.
7-May		Easy		1:04:00		8.23		AM: First bit with Raleigh.  Averaged 7:48/mile.  The right glute remains an issue at work and has yet to show any signs of improvement.
		Harvard Track		1:35		12.1		PM: 800x2/600x4/400x3/200x2 5k/3k/mile pacing Felt good, and dang I was pretty even with that pacing. Still looking for a little more pop in the legs. Just need to remain patient.
8-May		Raleigh & Commute		1:04:00		8.11		AM: Raleigh running is skewing the paces.  Averaged 7:56/mile.
		Easy Bonk		0:52:05		6.42		PM: 6+ commute home with a random bonk.  Always fun.
9-May		Commute wCaroline		1:02:00		8.04		AM: Bumped into Caroline on the commute.  Averaged 7:44/mile skewed by the Raleigh run to start.
		Commute & Easy Hills		1:14:00		9.16		PM: Commute home then hodge podge hills as I had Raleigh with me.  Did a mix of 60s, bounding, and 30 sec hills.
10-May		Longer Tempo		0:53:43		8.47		AM: Just under 8 at probably 6:20/mile.  Perhaps quicker.  Hilly route that started in Duxbury and finished in Kingston.
		Moderate		0:42:02		6.3		PM: 6+ at 6:44/mile.
11-May		MLR Tempo		1:20:00		12.33		AM: 12+ at 6:30/mile with some frequent hills in the later miles.
		Yardwork		0:00:00		0.72		PM:  That's just the warm up mileage from the relay.  Did some splitting of wood and other stuff once back in Truro.
12-May		Easy & 6 Strides		0:43:35		5		AM: Conversational Truro trails with Jonathan, then 6 strides when I got back.  The Wicked Oyster had some great brunch.
		Off		0:00:00		0		PM: Off.
13-May		Easy		1:03:00		8.3		AM: 8+ commute averaging 7:39/mile.  Raleigh skewed.
		Easyish		0:47:14		6.31		PM: 6+ at 7:29/mile, and felt sluggish so I was surprised it wasn't slower.
14-May		Commute		1:04:00		8.24		AM: 8+ at 7:46/mile skewed by the dog.
		Harvard Track		1:41:00		12.74		PM: 800x3/(400/400/400)x2/300x2/200x2 5k pacing for the 800s, 5k/3k/1m pacing with 1min rest for the 400 sets, mile pacing for the 300s and 200s
15-May		Easyish		0:53:00		6.78		AM: 6+ commute before the monthly meeting averaging 7:49/mile.  Left calf is sore, but nothing major after it tightened up a bit last night.
		Easyish		0:58:28		7.24		PM: Commute home and bumped into Prescott and MikeM.  Averaged 7:31/mile.
16-May		MLR		1:19:00		10.14		AM: Commute, partly with Amory.  Averaged 7:49/mile, partly skewed by Raleigh for the first half mile.
		Easy & Ultimate		0:48:14		6.28		PM: Commute at 7:41/mile then Ultimate.  Played just about the whole game, with the uncounted mileage at 2.59.
17-May		Easy		1:05:00		8.07		AM: Tired commute at 8+.
		Easy		0:41:47		5.07		PM: Had one beer and oof.  Averaged 8+.
18-May		Fresh Pond Tempo		0:51:41		7.59		AM: 5m tempo averaging about 6per.
		Off		0:00:00		0		PM: Off.
19-May		Battle Road		2:09:00		16.45		AM: 16+ at Battle Road.
		Off.		0:00:00		0		PM: Off.
20-May		Raleigh & Commute		1:03:00		8.15		AM: Raleigh and commute averaging 7:48/mile.
		Commute & Raleigh		0:55:47		7.03		PM: Commute/Raleigh/Strides averaging 7:56/mile for the whole thing.  Eight strides total.
21-May		Raleigh & Commute		1:03:00		8.23		AM: Raleigh and commute averaging 7:45/mile.
		Harvard Track		1:43:00		13.4		PM: Harvard Track, 800, 400/400/400 (continuous) x 3, 800, 200x3 800@5K, 400/400/400@>5K/<5K/>5K, 200@Mile pace 200m easy rest
22-May		Raleigh & Commute		1:03:00		8.05		AM: Raleigh and commute at 7:55/mile.
		Easyish		0:56:06		7.2		PM: Commute home and to PetSmart.  It's not easy running with a 30lb bag of dog food!
23-May		Raleigh & Commute		1:03:00		8.07		AM: Raleigh & Commute w/Strides.  Averaged 7:49/mile.
		Ultimate		0:47:57		6.78		PM: Moderateish Progressionish.  Averaged about 7 flat.
24-May		Truro		0:55:30		7.15		AM: Truro running!
		Truro		0:00:00		0		PM: Off.
25-May		Truro		1:22:00		11.02		AM: 11+ at 7:30/mile and hilly!
		Truro		0:00:00		0		PM: Off.
26-May		Truro		2:04:00		16.03		AM: Truro long run averaged 7:45/mile.  Tough terrain and I biffed it!
		Truro		0:00:00		0		PM: Off.
27-May		Truro		1:27:00		11.02		AM: Nice run home from a morning coffee at Balston Beach.
		Truro		0:00:00		0		PM: Off.
28-May		Easy		0:38:48		5.04		AM: Hit traffic on the drive back from the Cape and had to keep this short.
		Harvard Track		1:57:00		14.49		PM: 1000, (400x4)x2 1000, 200x3, (5800) 1000@5K, 400s@alternating 5K/Mile, 200@Mile pace 1min rest between 400’s, 200m easy rest between sets and otherwise.
29-May		Raleigh & Commute		1:01:00		8.1		AM: 8+ at 7:35/mile.
		Commute & Rlaeigh		1:00:00		8		PM: 8m commute averaging about 7:30/mile and finished with Raleigh.
30-May		Raleigh & Commute		1:03:00		8.21		AM: 8+ commute partly with Raleigh averaged 7:41/mile.
		Commute & Ultimate		0:49:57		6.59		PM: Standard commute home then ultimate.
31-May		Easy		1:03:00		8.18		AM: Raleigh then commute.  Ended up at around 7flat by the end of the run, so probably averaged about 7:15ish excluding the Raleigh part.
		Progression & Hill Repeats		1:14:00		9.82		PM: Somewhat of a progression home, then 6 hard hill repeats at Elm Street.  Marcos showed up…some youngin with bounce in his legs.
1-Jun		FP 1-Lapper		0:35:53		5.16		AM: Got there late, but still won!  Averaged probably 5:40low.  I'll take it.
		Off		0:00:00		0		PM: Off.
2-Jun		Battle Road		2:05:00		16.14		AM: Felt really good, and tempted to go longer but decided to just end it feeling good.
		FP wEli		0:30:50		4.01		Noon: Got home and Eli wanted to do a FP tempo, so I got the extra mileage I was looking for!
3-Jun		Easy		1:03:00		8.24		AM: 8+ at 7:40/mile.
		Easyish		0:46:03		6.27		PM: 6+ at 7:20/mile.
4-Jun		Easy		1:03:00		8.26		AM: 8+ at 7:40/mile.
		Harvard Track		1:45:00		13.75		PM: 1000, (600/600/600)x2, 400x2, 200x2 1k at 5k, 600s alternating at 3k/5k/3k pace with 1min between reps and 2min between sets, 400s and 200s at mile pace.
5-Jun		Easy		1:05:00		8.16		AM: Tired commute.
		Easy		0:49:20		6.35		PM: Easy home at 7:45/mile then across the street to throw the disc with Eli.  Worked as a nice little way to stay loose.
6-Jun		Easy Easy		1:05:00		8.13		AM: 8+ at 8+.  Pretty tired.
		Commute & 200 x 10 & Ultimate		1:05:00		8.68		PM: Ran to the track to do 200x10, averaged about 34s per rep.  Cooled down to home, then ultimate.
7-Jun		Easy		1:04:00		8.21		AM: Averaged about 7:50/mile.  Super stiff to start, and warmed up nicely by the end.
		Easy		1:02:00		7.66		PM: Commute home then to the Night Shift beer garden with Raleigh to meet Eli.
8-Jun		Easy		0:40:50		5.08		AM: Easy around the pond.
		Off		0:00:00		0		PM: Sailing race in Marblehead!
9-Jun		Ocean to Bay		1:30:00		11.62		AM: 1st place!! Four-peat!!  Ran 28:12.  Not bad actually on a fairly warm day.
		Off		0:00:00		0		PM: Napped on the deck and it was fantastic.  Eventually drove back to Cambridge.
10-Jun		MLR		1:31:00		12.22		AM: Nice little MLR to start the week.  Averaged about 7:30/mile.
		Commute & Raleigh		0:53:59		7		PM: 7m at 7:42/mile.  Ran a bit with Raleigh skewing the pace.
11-Jun		Raleigh & Commute		1:06:00		8.17		AM: 8+ at 8+.  Rainy commute.
		Harvard Track		1:40:00		12.8		PM: Commute home then 1000, (400/1000/600/400)x2. Super windy, so not putting too much emphasis on the splits...but they're all slow. Alex noticed my form had some fairly significant hip drop. This came just after telling Danny I've been lazy about doing the little things since Boston. I guess it's time to start doing the little things again!
12-Jun		Easy Easy		1:07:00		8.16		AM: 8+ at 8+.
		Easy Easy		0:20:49		2.3		Noon: Slow around the pond with Raleigh.  Work thing tonight so I snuck this in at lunch.
13-Jun		Standard		0:49:22		6.21		AM: Quick run before DRIVING to work!?  Weird.
		Martinez Classic		0:34:00		4.93		PM: Unexpectedly actually ran this, and I stunk.  4:56.  Followed it up with a quick 2m tempo with Brian at around 6:10/mile finishing the last bit slowly before driving to the Cape.
14-Jun		Truro Trails		1:08:00		9.11		AM: Went a little longer on the trails this morning.  Felt good.
		Rail Trail & Ticks		0:46:17		6.2		Noon:  Figrued I was unlikely to run before the boat club thing, so I did a quick rail trail run at lunch.  Averaged just under 7:30mile.
15-Jun		Truro Tempo-ish		0:43:57		6.47		AM: Tried to get this done quick so it was actually a pretty hard effort on the hills.   Not sure what I averaged and not sure I want to know.
		Off		0:00:00		0		PM: Bugbee dinner!!
16-Jun		Truro Trails		2:08:00		16.55		AM: 16+ long run.  Went fairly moderate for the first 13 before a loop with Eli and the dog.  I felt awful at the end.
		Off		0:00:00		0		PM: Off.
17-Jun		Standard		1:03:00		8.17		AM: 8+ standard commute.
		Easy + XT		0:52:05		7.05		PM: 1m easy, 5m moderate, 1m easy w/Raleigh.  Followed it up with some solid XT.
18-Jun		Easy Easy		1:06:00		8.22		AM: 8+ at 8+.  Really muggy and I wanted to focus on form and fix this wonky hip crap.
		Harvard Track		1:54:00		14.74		PM:  600/800/1000x3/800/600.  I was out of it before even starting the workout, so everything is slow. Whatever.
19-Jun		Morning Meeting		0:41:43		5.06		AM: 5m before the morning meeting.  Slow.
		Easy		0:47:40		6.26		PM: 6+ commute home at about 7:37/mile.
20-Jun		Easy		1:03:00		8.18		AM: 8+ commute at 7:49/mile.
		Easyish		0:55:04		7.17		PM: 7+ home at 7:41/mile with a bit of Raleigh running.
21-Jun		Easy		1:03:00		8.2		AM: 8+ at 7:42/mile.
		Easyish		0:54:11		7.2		PM: 7+ at 7:31/mile.
22-Jun		FP 1-Lapper		1:11:00		10.18		AM: 10m total averaging close to 7min per.  Met a young dood named Teagan who goes to Harvard, but may join CSU for some upcoming workouts.
		Off		0:00:00		0		PM: Off.
23-Jun		BHZ 5k PS		0:16:50		3.16		AM: 16:51 and that was kind of meh.  9th overall in 16:50...Pretty even pacing, so I'm happy with that. Just didn't have the gear or whatever to go with Lee and ChrisK. Pretty warm day though, so I dunno...maybe I should be happy with it.
		Warm Up / Cool Down		0:52:00		6.68		AM: Other mileage.
24-Jun		MLR		1:17:00		10.03		AM: 10+ MLR at 7:42/mile.  Warm and polleney.
		Easy		0:54:00		6.98		PM: 6+ at 7:40ish.
25-Jun		MLR		1:17:00		10.05		AM: 10+ at 7:43/mile.
		Harvard Track		1:58:00		16.43		PM: Commute home and to the track then 6 x mile.  Then ran home!  Big day!
26-Jun		Easy		1:08:00		8.28		AM: Easy commute.
		Easy		0:50:19		6.35		PM: Easy commute
27-Jun		Easy		1:07:00		8.28		AM: Easy commute.
		Easy		0:50:11		6.28		PM: Easy commute
28-Jun		Truro Trails		1:00:00		8.04		AM: Trails at 7:30/mile.
		Off		0:00:00		0		PM: Off.
29-Jun		Easy wEli		0:51:56		6.39		AM: Easy with Elizabeth.
		Off		0:00:00		0		PM: Off, beach walk.
30-Jun		Truro Trails		2:02:00		16.3		AM: Long run on the trails averaging probably 7:23/mile for the majority before a slower final 2m.  Woke up feeling sick so this wasn't too bad.
		Off		0:00:00		0		PM: Off.
1-Jul		Easy		1:04:00		8.19		AM:  Easy at about 7:45/mile.
		Easy		0:53:57		7.07		PM:  Averaged 7:38/mile.
2-Jul		Easyish		1:00:00		8		AM: Averaged 7:30/mile.
		Easy		0:47:22		6.31		PM: Annoyed to miss track!!!
3-Jul		Truro Trails		1:01:00		8.1		AM: Shorter trail route.  Averaged 7:37/mile.
		Off		0:00:00		0		PM: Off.
4-Jul		Truro Trails		1:16:00		10.04		AM: Trail running.  10+ at 7:35/mile.
		Trails w/Eli		0:35:41		4.01		Noon:  Super heavy humidity.  Ran the trails from Longnook to the secret spot then walked the beach back to the parking lot afterward.  Fun!
5-Jul		MLR		1:33:00		12.07		AM: MLR on the trails averaging 7:44/mile.  Started to fade hard at the end.  Hot and humid.
		Off		0:00:00		0		PM: Off.
6-Jul		Shakeout		0:49:21		6.22		AM: Steamy shakeout averaging 7:56/mile.
		Off		0:00:00		0		PM: Off…cookout after a 3.5 hour drive…oof.
7-Jul		Wellfleet 5m		0:27:19		4.87		AM: 2nd place in 27:19.  Lost to Ian Nurse when he gapped me on the hill prior to the turnaround.  Felt pretty dizzy during the warm up…odd.  Nevertheless, happy with the effort.
		WU & CD		0:42:00		5.85		AM: Warm up and cool down mileage.
8-Jul		Truro Trails		1:17:00		10.29		AM: Truro trails at a half decent effort.  Averaged 7:34/mile which is pretty good considering the turns and Radar Hill.
		Off		0:00:00		0		PM: Off after the drive home.
9-Jul		Easy		1:04:00		8.32		AM: 8+ commute at 7:45/mile.
		Track & Ultimate		1:32:00		12		PM: Ran to Harvard to do the workout and just did 2 x 1m at about 5:36.  Then ran to Arlington for the ultimate game and I was totally cooked.
10-Jul		Very Easy/Out of it		1:10:00		8.3		AM: 8+ super slow.  Had to stop at the picnic bench near the boat rentals to lie down.  BAH!
		Easy		0:52:14		6.3		PM: 6+ home at 8:17/mile.  Still feeling waaay off.
11-Jul		Early Meeting		0:41:48		5.06		AM: 5m at 8:15/mile.  Felt meh, so probably good to have a meeting today.
		Easy & Ultimate		0:57:20		7		PM: Easy/slow commute home followed by ultimate.  Played most of the game and got in a good workout.  Legs didn't feel nearly as stale as during the run.
12-Jul		Easy		1:05:00		8.12		AM: Raleigh and commute at 8 per.  Felt meh.
		Easyish		0:53:27		7.06		PM: Commute home at 7:34/mile.  Felt decent.
13-Jul		Narragansett 10k		0:34:44		6.08		AM: Just under 10k in 34:44.  Not bad for a warm day.  Kept the effort and pace pretty even as well.
		WU & CD		0:33:00		4.56		AM: Warm up and cool down.  Went to Plympton after the race and lounged in the pool.  Nice!
14-Jul		Tracksmith Long Run		2:01:00		17.4		AM: Tracksmith LR.  Averaged 6:59/mile and actually felt half decent.  Ran an out and back along the marathon course, and it was very warm and humid.
		Off		0:00:00		0		PM: Off.  Napped.
15-Jul		Monday MLR		1:18:00		10.04		AM: Raleigh + commute averaging about 7:45.  Quads a bit sore, otherwise not bad.
		Commute		1:00:00		7.64		PM: Commute home at 7:51/mile.
16-Jul		Raleigh & Shakeout		0:46:18		5.59		AM: Early meeting so short mileage.  5+ at 8:17/mile.  Legs stiff and Raleigh running.
		Harvard Track		1:52:00		14.65		PM:  Oof, that was tough.  (1600/400)x3.  10k and 3k pacing.
17-Jul		Shakeout		0:42:26		5.17		AM: Another shakeout due to another meeting.
		Easy		0:49:37		6.36		PM: 6+ easy at 7:47/mile.
18-Jul		Easy		1:02:00		8.18		AM: 8+ at 7:37/mile.
		Tempo + Ultimate		0:45:41		6.64		PM: 6+ w/5m moderate averaging, I dunno, 6:30 something.
19-Jul		Easyish		1:02:00		8.23		AM: 8+ at 7:37/mile.
		Easy		0:49:09		6.33		PM: 6+ commute at 7:46/mile.
20-Jul		The Scorcha		0:06:56		13.34		AM: WORKOUT!?  12m workout alternating 6:2x and 7:2x.  Was supposed to be 6:15 and 7flat but it was CRAZY hot and humid.  Good stuff with Amory, Rahul, Tom, Terry, and D.
		Off		0:00:00		0		PM: Drive to Truro.
21-Jul		MLR Easy		1:19:00		10		AM: 10+ with a dip in the bay.  I fell apart on this one just a bit.
		Off		0:00:00		0		PM: Drive home.
22-Jul		Easy		1:06:00		8.12		AM: 8+ at 8:10/mile?  Is that right?  Certainly skewed by the Raleigh running.
		Easy		0:48:45		6.27		PM: 6+ at 7:48/mile.  Considering doing more, but feeling out of it and I'm still fking sick!!
23-Jul		Easy		1:07:00		8.52		AM: 8+ at 7:54/mile.  Not a bad run in the rain.
		Progression + Track / Ultimate		1:17:00		11.16		PM: 4m Progression & (800/400/400)x3
24-Jul		Raleigh + Commute		1:02:00		8.12		AM: Ran Raleigh then commute.  Started to go slightly quicker, but held back a bit.
		Easy		0:52:53		6.61		PM: Commute home then back out to drop off some mail.  Middle miles were 7:30s and steady.
25-Jul		Raleigh & Commute		1:02:00		8.18		AM: Same as yesterday morning.  Averaged 7:39/mile for the whole thing.
		Lunch Run & Hills		0:53:49		7.16		Noon: Old Lunch Run Route + 4 Hill Repeats Unlikely to get in my evening run; thankful for the moderate temps.
		Shakeout		0:17:13		2.14		PM: Quick shakeout waiting for Eli to pick me up at work.
26-Jul		Amory's Workout		1:19:00		11.12		AM: Jogged around waiting for Eli then she couldn't make it so I did the workout Amory sent around.  6:05 average for 3 miles then 5:43 for the 4th tack on.  No shade made this feel pretty tough. A little bummed because it seemed like a nice appetizer type workout...oh well, still good stuff.
		Off		0:00:00		0		PM: Off.
27-Jul		Easy Easy		0:51:54		6.28		AM: Easy with Elizabeth running and Marilyn on the bike.
		Sailing & Wine!		0:00:00		0		PM: Off, nice day of sailing then over to Kontokosta.
28-Jul		Running on Empty		1:45:00		14.28		AM: Woke up early so tried to sneak in what I could before the ferry.  No coffee and breakfast mad e this a bit more suffering than I wanted.  Averaged 7:22/mile though, so not bad.
		Shakeout		0:41:23		5.02		PM: Shakeout w/Eli.  HOT & HUMID!

Too many totals, but basically a bunch of weeks between 100 and 105 with one 80 mile week put in there.

2019 Boston Marathon Race Report

Riding out to Hopkinton the day of the Boston Marathon is always fun.  Even last year, with the cold gray rain.  But, I have to admit, on the morning of April 15th, as Elizabeth and I made our way to Neil's to pack the Subaru with runners...we drove through rain causing near zero visibility, significant flooding, and lightning & thunder.  YIKES!  This was just a pre-race blip on the radar screen, right?  It would pass before the gun sounded, right?  Right!  As our group of runners arrived at the staging area, and then on to our friendly neighborhood pre-race hangout, the rain began to let up just in time.

On the walk towards the corrals we bumped into Caroline & Amory, chatted it up, talked about how we felt and if we were going to go for it...making little note of the weather that was now clearing up.  Even I was thinking it could end up being quite a nice day, but the forecast was all over the place - so I was more focused on controlling what I could control.  And my plan was to let the first few miles be whatever they were going to be, then whatever pace I hit for mile 5 is what I would stick to.  The first few miles can be unpredictable - whether it's too crowded, or the crowd pulls me out too quick.  I don't think you can go out so quick that you sabotage your race unless you really focus on being stupid.  I wasn't doing that...I ended up with a few miles at 6:0X, but nothing crazy.

Usually I'm not a fan of the grade adjusted pace on Strava, but I think that paints a reasonable picture of how I graded my effort.  For the first eleven miles, I was essentially hovering around a 6:15 pace.  The entire time I was trying to focus on how I felt, and at no time did I think "hey, I feel great!"  My legs were just a little stiff, and I generally just felt uncomfortable.  I could tell early on that it was a lot warmer than it seemed during our walk to the starting line.  The temps weren't too bad, but it was sneaky humid, and at some point during those early miles the sun peaked its head out and I could tell it would require a major adjustment if it remained sunny.  Thankfully, it was just a brief break in the clouds.

During the 12th mile, I started to feel like I needed to dial it back.  My legs felt a little cranky, and I was caked in sweat - and while I was a ways away from cramping I knew it could turn into one of those lead-leg days in an instant.  I took one of my electrolyte tabs earlier then planned and dialed it back, stopping very quickly to relieve myself (only cost me something like 18 seconds!).

I think I did a good job of maintaining that adjusted pace as well.  It's frustrating to dial it back at the halfway mark, but after a big adjustment during the 13th mile down to 6:43, I then settled back into what I would call 6:2X/mile effort.  This was a tough day though.  I never felt great, and I could just tell that the humidity was an x-factor.  I took another electrolyte tablet around mile 18 or so, and then again at 22.  I'm not sure if that's the exact time frame, but it's close enough.  I normally will take 1 tablet, but I just kept feeling like my legs were at risk of cramping.

I was focused on just a steady effort up Heartbreak, and made it through the Newton hills feeling solid.  It would be a tough final 10k, but I felt like I was in the right rhythm.  My quads were beat up, but nothing too crazy.  And the right glute that has prevented me from sitting at work since February was a total non-issue!  My left hamstring though, which was an issue in Dublin, reared it's head once again.  I held form so as not to cause any injury though.  And I passed a bunch of familiar face once I was past BC and onto Beacon.  And oddly enough, I was feeling the best I had all day!  Relatively speaking that is, which is to say not great but better than usual at the 22 mile point.

That stretch of miles 24 through 26 is awfully deceptive.  You feel so close to the finish, but you aren't.  I picked up the pace thinking that was the case, and man did it hurt!  I was in the 6:20s and maintaining though, so it was the right effort.  As I started to approach the '1 mile to go' mark, I took a minute to compose myself.  I took inventory of the legs, the hamstrings, the calves.  I was doing ok.  So once I passed that marker, I decided I'd try and hammer it home.  I had been passed by a few buddies about a half mile prior, and as I hit the gas I passed them back and continued onward.  As I took the right on Hereford left on Boylston I was moving very well and hugging the turn.  The crowds felt like they were right on top of me and I was letting the adrenaline pull me a long.  There was a moment of quiet and, while I feel like a bit of a dork for admitting this, I totally let out a massive yell to the crowd.  I don't know where it came from, but it got the response I needed.  I could see some spectators looking directly at me and though I couldn't register faces I could see the waves.  One little kid reach out for a high five, and I couldn't get over so I did phantom high five and thumbs up.  Turns out it was one of Elizabeth's co-workers and his daughter!

This wasn't the race I hoped for when I started to plan for it shortly after Dublin, but after seemingly endless little/major setbacks, I'm happy with the performance.

Official Time: 2:48:18

Strava
Garmin

4/1/19 to 4/21/19: Taper & Recovery

I'm not really a big fan of tapering...I don't think anyone is.  Once you find the right groove in training, even though you are likely in a constant state of semi-exhaustion, you relish the opportunity for the next hard effort.  During a marathon build up you callous your muscles and your mind to the point that a scheduled long run at MP no longer looks unreasonable...it looks kind of fun!

So when most folks get a little antsy as they start a two to three week taper, I go in a slightly different direction.  I'll stick with a two week taper, but front load the week with decent mileage before cutting back.

As is normally the case the week prior to Boston, I'll race the Doyle's 5-Miler to start of the New England Runner Pub Series.  This year's race went poorly, but it wasn't a disaster.  It was mile slowest time since 2015 (had to look that up...that really sucks!).  But, with constant injuries this winter, I had no expectations except to race.  As I came down the final straight, I felt like I had the gas to go at least another mile, but at no point during the race did I feel like I had the legs to dial down the pace.  So...strength was there, but speed wasn't.

Often times the week prior to Boston, I'll still show up at the Harvard track for some type of shortened workout.  However, my piriformis continued to be an issue, so I elected to play it safe.  I ended the week at 50% of normal mileage.  And I had one injury scare when I biffed it 200 meters from home while doing a short 'test run.'  Yikes!

As far as recovery is concerned...I recovered quickly, however the piriformis is still a very legitimate injury and I can't sit down for more than 5 minutes with out the thumping pain returning.  Running feels fine though.

Boston Marathon Race Report to come tomorrowish...

THE stuff:

1-Apr		Raleigh & Commute		1:05:00		8.11		AM: Raleigh & Commute…says it all.
		Commute & Raleigh		0:56:52		7.03		PM: Commute at reasonable clip, slow with the dog.
2-Apr		Raleigh & Commute		1:05:00		8.17		AM: Same deal.
		Commute & Raleigh		1:00:00		7.52		PM: Commute at reasonable clip, slow with the dog.
3-Apr		Raleigh & Commute		1:09:00		8.12		AM: Same deal.
		Tempo & Track		1:24:00		12		PM: 1m warm up, 5m tempo at around 6/mile, 2 x mile at 5:55 ish into some crazy wind, then altered the workout and finished with 4 x 200 at just a smooth stride clip.
4-Apr		Easy		0:59:42		7.16		AM: 7+ easy easy.
		Easy		0:48:18		6.3		PM: 6+ at 7:39/mile.
5-Apr		Raleigh & Commute		1:04:00		8.17		AM: 8+ at a around 7:40s then added with Raleigh.
		Easy		0:50:00		6.76		PM: 6+ at 7:24/mile.
6-Apr		Easy		0:50:06		6.5		AM: 6+ at 7:42/mile.
		Off		0:00:00		0		PM: Off.
7-Apr		Doyle's 5 Miler PS		0:27:42		5		AM: Doyle's!  Pub Series!  27:42 or whatever for 5th place.  This was slow, but I felt pretty good.
		Warm up & Cool Down		0:35:00		4.81		AM: Warm up and cool down miles, whatever.
8-Apr		Raleigh & Commute		0:43:29		5.4		AM: Ran the pooch then the short route to work.  7:40s for me without the dog.
		Commute & Raleigh		0:48:19		6		PM: Commute plus the dog.  7:50ish without the dog.
9-Apr		Easy		0:38:34		5.16		AM: Short commute as usual this week. Averaged 7:28/mile.
		Easyish		0:40:16		5.64		PM: 5+ commute home and inadvertently ended up quickish.  ~7min average for the total with the last 2m at 6:40ish.
10-Apr		Raleigh & Commute		0:40:29		5.22		AM: Ran Raleigh then commute.  Again started to go slightly quicker, but held back this time to stay above 7/mile.
		Very Easy		0:27:28		3.16		PM: Drove, but still went to track for the warm ups, drills and strides.  Actually felt pretty out of whack, but I had to sit most of the day in meetings, so that didn't help.
11-Apr		Off		0:00:00		0		AM: Off.
		Easyish		0:36:35		5.17		PM: 5+ commute home and inadvertently ended up quick again.
12-Apr		Easyish		0:38:55		5.22		AM: 5+ keeping it real.  Averaged 7:27/mile.
		Off		0:00:00		0		PM:  Off.
13-Apr				0:33:54		5		AM: 5m a bit quicker testing out the race day kit.  Averaged 6:46.
		Off		0:00:00		0		PM: Carbo load!
14-Apr		Easy		0:36:06		4.48		AM: 4+ easy at 8per.
		Off		0:00:00		0		PM: Off.
15-Apr		Boston Marathon		2:48:18		26.38		AM: Not a bad result considering the uneven training.  It was also a sneaky warm and humid morning, and even warmer when the sun came out.
		Boston Marathon		0:05:00		0.53		Noon: Legal's was fun as always!  This mileage was the warm up.
16-Apr		Recovery		0:19:19		2.17		Noon: Very easy with the pooch at whatever.
		Recovery		0:41:38		5.07		PM: Neil requested double.  Not that slow actually.
17-Apr		Recovery		0:40:07		5.02		AM: Sub 8 already?  Ok.
		Recovery		0:40:46		5.17		PM: 5m recovery.
18-Apr		Rail Trail w/Eli		0:45:30		5.04		AM: 5m recovery.
		Off		0:00:00		0		PM: Off.
19-Apr		Truro Trails w/Eli and Raleigh		1:01:00		7.02		AM: 7m recovery on the Truro trails with Eli and Raleigh.
		Off		0:00:00		0		PM: Off.
20-Apr		Recovery		0:48:04		6.2		AM: 10k recovery.
		Off		0:00:00		0		PM: Off.
21-Apr		Aerobic		1:10:00		10.07		AM: 10m at kind of a tempo effort.  Just felt like going at a comfortably quick pace.
		Off		0:00:00		0		PM: Off.

Totals: 95.65, 50.45, 72.67