4.12 miles in 32:29 (7:53/mi)
There are a lot of factors behind me that are in the past. There is no need to dwell on any of it. I could say, "Wow, I can only manage four miles at 8 minute pace?", but instead I will say, "OK, I can run 4 miles at 8 minute pace in humid conditions. Where can I go from here?" And the answer is farther than I have ever been. I have 18 weeks. The combination of an injury, a vacation, and inadequate eating habits have brought me here, but today is surely a crossroads where I make the decision to stay injury-free, work hard, and eat well.
Today, I wasn't sure how far I was going to go, but I wanted to definitely keep it under 8 miles and keep the pace around 8 minutes per mile. I ran down Bemis across to John Fitch. I kept the first mile just under 8 minutes. I was able to keep up that pace for the entire run regardless of hills, but I knew I'd have a hard time going too far, so I took a left on 2A to downtown and took 12 back to Bemis.
Splits
1 - 7:56
2 - 7:56
3 - 7:53
4 - 7:51
4.12 - 52 (7:22)
Monday, July 18, 2011
Sunday, May 8, 2011
Episode IV: A New Hope
I'm done being irrational, thankfully. I look forward to a lot of good things.
Today was a very good day. I was happy to do a good race at the Medical Center 6K in Nashua this morning. Recently, I had the capability to run about 5:55 pace for 6K. The good news is, with untold days off, poor eating, and being 20 days removed from a marathon, I'm still able to run a 6K in 6:11 pace. Earth-shattering for my standards? No, but it is a damn good spot to be in on day 0 (tomorrow is day 1).
I started out conservative, as I had planned. I told myself that 6:10 would be a great first mile. The start was crowded. I was about 5 or 6 rows back and on the curb, so it was a little slow going, but I didn't let it bother me. I embraced the slow start, knowing it would help me hit a 6:10. I ran 6:09.
I decided to attack the uphills, and I did so rather aggressively. At first, I felt good about the decision, but by 1.75, my mind played games with me as I realized I wasn't even halfway through. By mile 2, I almost blew up. In fact, for the first quarter mile of mile 2, my Garmin had me averaging 6:50 pace. I figured that it would be a very unpleasant rest of the race.
Fortunately, the course goes more downhill at this point. It was still unpleasant, but I recovered enough to attack the downhill. By 2.5, I was averaging 6:33. Just like the Bradford Valentine Race, the much more positive thought of, "you can still salvage a good race", and actually I turned that into, "you can still salvage a decent mile". Sure enough, with thanks to some downhill, I ran 6:16. Not fast, but considering how I felt at mile 2, I was ecstatic. But this isn't a 5K. Would I have enough to finish strong?
The sun was beating down, but there were a lot of people around me to keep me motivated. It seemed as if time moved so slowly, but I stuck with it. It wasn't pretty, and my form suffered, but I managed to make it to the final stretch. I knew it was uphill, and I just tried my best not to falter here. I managed to make a few passes including a last second one at the line for a 23:05. I can certainly take that for today. This is a great place to be sitting at the beginning of a new training program. Lets see what I can do at the shorter distances.
Monday, April 25, 2011
30 Day Challenge
The torture of having to go through a week off from work thinking about last Monday was enough that I entered a 5K on Saturday and PR'ed with a 17:51. It wasn't necessarily the smartest decision, but I don't regret it.
1) So my core sucks. That will be improved on.
2) My eating habits suck. That will be improved on.
New 30 day challenge. The Facebook challenge was a huge success. Time to apply it to my health and fitness.
A) Run everyday, 30 minute minimum
B) Core on odd numbered days, cycle 10 miles on even numbered days
C) Eliminate all soda, sports drink, junk food (even pizza) from diet.
D) Consume a healthy portion of vegetables everyday.
And basically I will be a sub-17 minute 5K runner before 30.
Ready, set...go.
1) So my core sucks. That will be improved on.
2) My eating habits suck. That will be improved on.
New 30 day challenge. The Facebook challenge was a huge success. Time to apply it to my health and fitness.
A) Run everyday, 30 minute minimum
B) Core on odd numbered days, cycle 10 miles on even numbered days
C) Eliminate all soda, sports drink, junk food (even pizza) from diet.
D) Consume a healthy portion of vegetables everyday.
And basically I will be a sub-17 minute 5K runner before 30.
Ready, set...go.
Thursday, April 21, 2011
A Small Adventure
15 miles turned into a lot more. It was awesome. I started my ride on 110 East before turning right on Amesbury Line Road. I took a left on Merrimac Rd and took River Road into Merrimac and Amesbury. It was very nice having the Merrimack to my right. I stopped to take a shot of Maudslay from the other side.
I continued on, riding across the Powwow River over by Alliance Point. Shortly after, I stopped to take another shot.
I wasn't aware how windy it was at this point, since the wind had been in my back, but I was going to find out shortly. I took a left before the Chain Bridge, which is currently closed for construction. I took 110 over toward Salisbury Center where I took a right onto Mudnock Road to take the Eastern Marsh Rail Trail where I encountered nasty crosswinds.
I crossed the Route 1 bridge and took a left onto Merrimac Street into downtown Newburyport to see if my friend Steve's car was there, but it wasn't so I head back into a brutal head wind on Merrimac, where I stopped at Warren Street Market & Deli and got an awesome homemade granola bar and a Gatorade.
I continued on Merrimac Street all the way down onto Spofford and over by Maudslay just like it was the Yankee Homecoming Race. I stopped at Maudslay for a shot of the landscape.
I got over to 113 via Hoyts Lane where I encountered awful head and cross winds, occasionally almost blowing me over. It was nasty! Getting a little soreness, it was difficult to climb some of the hills, but I took at easy and just took my time on them. I took Coffin Street down to the other River Road, which would have been more enjoyable if it wasn't so windy. Finally, I found myself crossing the Rocks Village Bridge, requiring a difficult climb toward the Rocks Village Fire Station, where I stopped for - you got it - another picture.
I continued down, connecting with Amesbury Line Road finally rejoining the way I came in on. The hill by Whittier's birthplace was a bit nasty with the headwind and being this late in the ride. After I got to the top, I looked forward to one last tasty detour at Biggart's for a nice orange sherbet 2 miles before returning home.
I was very happy to be done with my ride, but my legs actually didn't feel too bad considering! It was a very nice ride that I look forward to doing again on a calmer day! 32.5 miles...not bad for 3 days after Boston!
I continued on, riding across the Powwow River over by Alliance Point. Shortly after, I stopped to take another shot.
I wasn't aware how windy it was at this point, since the wind had been in my back, but I was going to find out shortly. I took a left before the Chain Bridge, which is currently closed for construction. I took 110 over toward Salisbury Center where I took a right onto Mudnock Road to take the Eastern Marsh Rail Trail where I encountered nasty crosswinds.
I crossed the Route 1 bridge and took a left onto Merrimac Street into downtown Newburyport to see if my friend Steve's car was there, but it wasn't so I head back into a brutal head wind on Merrimac, where I stopped at Warren Street Market & Deli and got an awesome homemade granola bar and a Gatorade.
I continued on Merrimac Street all the way down onto Spofford and over by Maudslay just like it was the Yankee Homecoming Race. I stopped at Maudslay for a shot of the landscape.
I got over to 113 via Hoyts Lane where I encountered awful head and cross winds, occasionally almost blowing me over. It was nasty! Getting a little soreness, it was difficult to climb some of the hills, but I took at easy and just took my time on them. I took Coffin Street down to the other River Road, which would have been more enjoyable if it wasn't so windy. Finally, I found myself crossing the Rocks Village Bridge, requiring a difficult climb toward the Rocks Village Fire Station, where I stopped for - you got it - another picture.
I continued down, connecting with Amesbury Line Road finally rejoining the way I came in on. The hill by Whittier's birthplace was a bit nasty with the headwind and being this late in the ride. After I got to the top, I looked forward to one last tasty detour at Biggart's for a nice orange sherbet 2 miles before returning home.
I was very happy to be done with my ride, but my legs actually didn't feel too bad considering! It was a very nice ride that I look forward to doing again on a calmer day! 32.5 miles...not bad for 3 days after Boston!
Random Fun
Just for fun, and to kick it old school, I used QBasic - a blast from the past - to generate a random date from my running log. Whatever date it comes up with, I'll re-post my workout from what's on my running2win log. OK, here goes!
November 23, 2008!
Lets open the vault and see what exists for that 11/23/08:
8.9 miles in 1:10:00
"70 minute run with Jeff and Matt. I ran with them for 40 minutes before turning off to keep it at 70 minutes. Was going at a pretty good pace. The cold weather is annoying, but at least I am starting to get used to it.
On a side note, I am loving my new Jack LaLanne Power Juicer!"
Word. I can tell more specifically that this was probably started from NECC and they were taking the big loop into West Newbury while I was keeping it shorter by taking Amesbury Line Rd. back to NECC via 110. I still have my juicer, but unfortunately Jack LaLanne has since left us.
I haven't run yet since Boston, but I took a 10.5 mile ride on Tuesday and a 10 mile ride yesterday. I'm about to do about 15 miles or so today. The quads are feeling a lot better, but they are not back to normal yet.
November 23, 2008!
Lets open the vault and see what exists for that 11/23/08:
8.9 miles in 1:10:00
"70 minute run with Jeff and Matt. I ran with them for 40 minutes before turning off to keep it at 70 minutes. Was going at a pretty good pace. The cold weather is annoying, but at least I am starting to get used to it.
On a side note, I am loving my new Jack LaLanne Power Juicer!"
Word. I can tell more specifically that this was probably started from NECC and they were taking the big loop into West Newbury while I was keeping it shorter by taking Amesbury Line Rd. back to NECC via 110. I still have my juicer, but unfortunately Jack LaLanne has since left us.
I haven't run yet since Boston, but I took a 10.5 mile ride on Tuesday and a 10 mile ride yesterday. I'm about to do about 15 miles or so today. The quads are feeling a lot better, but they are not back to normal yet.
Tuesday, April 19, 2011
A day to reflect
I've had some time to reflect on the race yesterday. In a way, I was somewhat irrational by registering for Philly less than 3 hours after finishing Boston. Don't get me wrong, I'm thrilled that I am going back there, but I need to avoid making huge decisions based entirely on emotion. I also have already reconsidered my statement saying that I am not sure if I'd return to Boston anytime soon. Not saying I'll definitely do it (my 2:56:39 still qualifies me for 2nd registration period), but I shouldn't say that I won't do it. We'll see.
I should never forget where I came from. This is what I looked like in 2006:
This is what I looked like yesterday:
It's 45 pounds less (and about 15% less hair). I guess there is a big disappointment that still exists. I put a lot into this, and it didn't work out. But I got to remember where I came from. A stressed out overweight dude. The 2006 me would have been excited to know I did what I did today.
As for the 2011 version of me, he is very hungry. I was a 3:56:56 marathoner and I took off more than an hour off that time in 2 1/2 years. If I am going to be a 2:30 marathoner or better, I'm going to need to drop another 20 pounds, improve the core, and train my body to add more mileage. I'm going to need to be quicker on the track, I'm going to need to train more. I'm also going to need to put yesterday behind me, but to still be proud about one thing I had and usually always have - toughness.
As for the next few months, I am taking this week off entirely from running. I will run a couple Grand Prix races like the Medical Center 6K and the Rhody 5K while working on my speed for shorter distances. I plan on running a couple small local races and hopefully earn a cheap win. :) Yeah, I'm shameless. Also in July will be the Stowe 8 Miler and the Yankee Homecoming 10 Miler.
One thing that I'd really like to work on too is helping to get the Sisu Project to grow. We are a small team, but we represent a lot of things that are hard to come by. I don't know, maybe it's because we favor juice parties over bar hanging. Our annual trip to Vermont is amazing, our events are always a great time, but we need some better race exposure and hopefully attract some runnahs. The potential is there...just gotta work at it!
I should never forget where I came from. This is what I looked like in 2006:
This is what I looked like yesterday:
It's 45 pounds less (and about 15% less hair). I guess there is a big disappointment that still exists. I put a lot into this, and it didn't work out. But I got to remember where I came from. A stressed out overweight dude. The 2006 me would have been excited to know I did what I did today.
As for the 2011 version of me, he is very hungry. I was a 3:56:56 marathoner and I took off more than an hour off that time in 2 1/2 years. If I am going to be a 2:30 marathoner or better, I'm going to need to drop another 20 pounds, improve the core, and train my body to add more mileage. I'm going to need to be quicker on the track, I'm going to need to train more. I'm also going to need to put yesterday behind me, but to still be proud about one thing I had and usually always have - toughness.
As for the next few months, I am taking this week off entirely from running. I will run a couple Grand Prix races like the Medical Center 6K and the Rhody 5K while working on my speed for shorter distances. I plan on running a couple small local races and hopefully earn a cheap win. :) Yeah, I'm shameless. Also in July will be the Stowe 8 Miler and the Yankee Homecoming 10 Miler.
One thing that I'd really like to work on too is helping to get the Sisu Project to grow. We are a small team, but we represent a lot of things that are hard to come by. I don't know, maybe it's because we favor juice parties over bar hanging. Our annual trip to Vermont is amazing, our events are always a great time, but we need some better race exposure and hopefully attract some runnahs. The potential is there...just gotta work at it!
Monday, April 18, 2011
It's all about the journey
Sometimes you have it. Sometimes you don't. Today I didn't have it, and it doesn't matter. The fact is, I was destroyed the last month of this training. I didn't admit it to anyone, not even myself. I put it out there and ran the first 15K in an hour. Not too fast. Right on target. If only I had known that it was too fast for this given day. I would have changed and been happy with 2:55, even 3:00.
It's OK. I had a great half marathon 4 weeks ago and have improved by leaps and bounds since Philly, even though the time says otherwise. The journey is what matters most - results that back it all up will just have to be postponed.
Up to this point, I've ran marathons of 3:56:56, 3:21:15, 3:07:49, and 2:56:39. Not once did I walk in any of those. Today I became roadkill from Beacon St on. And the Newton Hills obliterated me after I had already had thoughts of dropping out around halfway. I thought about how many people were tracking me and how it would suck for them to be looking for an update that wasn't going to come.
So I ran high 6's, low 7's, mid 7's, high 7's, low 8's and I was on top of Heartbreak. I thought I might be able to at least keep things going at BC, but after a little of Beacon Street, I gave up...in a way.
I walked. It was almost mile 23. I walked for a good 5 minutes. There was a downhill section that I ran, and then I walked up a little hill. There was a stretch of Beacon that I ran for about 5 or 6 minutes before walking again. I walked about 5 times, the final time going underneath Mass Ave. Hereford St sign made me run to the end, salvaging sub-3:20, a time I would have been ecstatic with 2 years ago. I'm happy with it. I was toast and kept moving toward the finish. I've done Boston now. I'm not too keen on doing it again anytime soon, and Philly is looking really good again for November! In fact:
I got this!
It's OK. I had a great half marathon 4 weeks ago and have improved by leaps and bounds since Philly, even though the time says otherwise. The journey is what matters most - results that back it all up will just have to be postponed.
Up to this point, I've ran marathons of 3:56:56, 3:21:15, 3:07:49, and 2:56:39. Not once did I walk in any of those. Today I became roadkill from Beacon St on. And the Newton Hills obliterated me after I had already had thoughts of dropping out around halfway. I thought about how many people were tracking me and how it would suck for them to be looking for an update that wasn't going to come.
So I ran high 6's, low 7's, mid 7's, high 7's, low 8's and I was on top of Heartbreak. I thought I might be able to at least keep things going at BC, but after a little of Beacon Street, I gave up...in a way.
I walked. It was almost mile 23. I walked for a good 5 minutes. There was a downhill section that I ran, and then I walked up a little hill. There was a stretch of Beacon that I ran for about 5 or 6 minutes before walking again. I walked about 5 times, the final time going underneath Mass Ave. Hereford St sign made me run to the end, salvaging sub-3:20, a time I would have been ecstatic with 2 years ago. I'm happy with it. I was toast and kept moving toward the finish. I've done Boston now. I'm not too keen on doing it again anytime soon, and Philly is looking really good again for November! In fact:
I got this!
Sunday, April 10, 2011
4/4 - 4/10, BM Training Week #14
I've documented my training fairly specifically through this blog. When I started it, I thought it was cool to share my progress with others and maybe become an inspiration or some self-centered crap like that. I haven't promoted it, try not to be too annoying posting updates to it on Facebook, etc., and as a result I have a grand total of 5 followers. But, at least it is documented to look back on. It has been a wonderful 14 (and soon to be 15) weeks. I've doubted myself, been confident, been banged up, felt amazing, run fast, run slow, run uphill, run downhill, PR'ed. I've run the course, I've searched to see how people cope with the pressure of Boston, I've read race reports, I've checked other runner's blogs, I've been good to myself, harsh to myself, I've been sick, I've been well. I've been alone, in pairs, in large groups, with my team, with other teams, with strangers. I've been in the sun, rain, snow, clouds, on the roads, on the track, in the woods, in the hills, along the beach. I've done a lot...
...but in the end, it's about simply doing it. Knowing that I can and will do it with focus and without getting overwhelmed by the hoopla. I got this.
Monday: This was a borderline disastrous workout of 3 x 2 miles on the Boston course from near mile 16. Wasn't even close to the goal of 12:40 on the first rep with a 13:10. Even on the more downhill second rep I was still 3 seconds off goal with a 12:43. The last rep ended just past Kenmore Square and I did that in 12:49. Ran through the finish line over to Copley where I took a D train back to Woodland for a mile jog back to the car. This was hard the day after a long run. 11.57 miles.
Tuesday: This was an easy paced run from downtown Uxbridge over to West Hill Dam in the woods there. It was raining lightly. It was very nice to run easy after yesterday's tough workout. 9.8 miles.
Wednesday: After Monday, I decided that I needed to take 2 easy days instead of doing the 5 x 1 mile on Wednesday, but this run wasn't as easy-paced as I originally planned. I ran on the Blackstone River Bikeway in RI and ran a bunch of mid 7's before coming across an older runner who asked me how far I was going. We got talking about Boston and stuff. I had to turn back around after only a half mile talking with him, but after that I was running in the 6:50s. Oops. Overall pace was 7:11. 10 miles.
Thursday: Started to develop a cough Wednesday and took today off. Was glad to get sick now and not at the end of next week.
Friday: Even with a cough, I ran my 6 miles marathon pace workout today. Started out with 2 miles in 16:11 at Riverside Park in Haverhill before heading out toward the Bradford Bridge. Felt a little winded at times thanks to the cough, but the legs felt really good which is the opposite things have been. Splits were 6:25, 6:27, 6:26, 6:24, 6:28, 6:24. That's right where I want the pace to be on Patriots Day. Took an easy 2 afterward. 10 miles.
Saturday: Steve and I ran a fun run half on the trails and half on the roads starting at Winnekenni. We left the park at NECC and took Middle Road over to Meadow Brook where we ran around Millvale. Took Middle back to Winnekenni via Route 110. Watch died mid-run, but it was easy paced and about 10 mile total.
Sunday: Met Steve again from his place in Newburyport. We took the bridge over into Salisbury and took the Eastern Marsh Rail Trail over to 110/1A. From there, we took Beach Road and then on 1A almost to Hampton in back. A lot of this was right at 7:00 pace. The overall pace was 7:06. This was an awesome final long run. My confidence is at an all-time high for the training, but not too confident! 16 miles.
Week: 67.37
April: 101.47
2011: 888.16
...but in the end, it's about simply doing it. Knowing that I can and will do it with focus and without getting overwhelmed by the hoopla. I got this.
Monday: This was a borderline disastrous workout of 3 x 2 miles on the Boston course from near mile 16. Wasn't even close to the goal of 12:40 on the first rep with a 13:10. Even on the more downhill second rep I was still 3 seconds off goal with a 12:43. The last rep ended just past Kenmore Square and I did that in 12:49. Ran through the finish line over to Copley where I took a D train back to Woodland for a mile jog back to the car. This was hard the day after a long run. 11.57 miles.
Tuesday: This was an easy paced run from downtown Uxbridge over to West Hill Dam in the woods there. It was raining lightly. It was very nice to run easy after yesterday's tough workout. 9.8 miles.
Wednesday: After Monday, I decided that I needed to take 2 easy days instead of doing the 5 x 1 mile on Wednesday, but this run wasn't as easy-paced as I originally planned. I ran on the Blackstone River Bikeway in RI and ran a bunch of mid 7's before coming across an older runner who asked me how far I was going. We got talking about Boston and stuff. I had to turn back around after only a half mile talking with him, but after that I was running in the 6:50s. Oops. Overall pace was 7:11. 10 miles.
Thursday: Started to develop a cough Wednesday and took today off. Was glad to get sick now and not at the end of next week.
Friday: Even with a cough, I ran my 6 miles marathon pace workout today. Started out with 2 miles in 16:11 at Riverside Park in Haverhill before heading out toward the Bradford Bridge. Felt a little winded at times thanks to the cough, but the legs felt really good which is the opposite things have been. Splits were 6:25, 6:27, 6:26, 6:24, 6:28, 6:24. That's right where I want the pace to be on Patriots Day. Took an easy 2 afterward. 10 miles.
Saturday: Steve and I ran a fun run half on the trails and half on the roads starting at Winnekenni. We left the park at NECC and took Middle Road over to Meadow Brook where we ran around Millvale. Took Middle back to Winnekenni via Route 110. Watch died mid-run, but it was easy paced and about 10 mile total.
Sunday: Met Steve again from his place in Newburyport. We took the bridge over into Salisbury and took the Eastern Marsh Rail Trail over to 110/1A. From there, we took Beach Road and then on 1A almost to Hampton in back. A lot of this was right at 7:00 pace. The overall pace was 7:06. This was an awesome final long run. My confidence is at an all-time high for the training, but not too confident! 16 miles.
Week: 67.37
April: 101.47
2011: 888.16
Sunday, April 3, 2011
3/28 - 4/3, BM Training Week #13
I don't feel 100% fresh, but it's getting better everyday, and I certainly do feel strong. I think the payout for my training will be huge. Anxious to crush early in my training, the patience over the past many weeks has amounted to a large balance deposited into the United Bank of Endurance and the United Bank of Speed. Now, if I could just have a large balance in my personal savings account. Cha-ching!
Monday: Not a very long run after the 20 miler on Sunday, but a 60 minute run broken into 45 minutes normal and 15 minutes at 6:20 pace run from mile 4 through 8 on the course. I had trouble on the 2nd mile of the pick-up, got so beat that I slowed and said "It isn't worth this." After a minute, it occurred to me that it was going to feel a lot worse at mile 24'ish so I ran the last 0.35 miles at 5:48 pace and almost averaged goal pace despite the minute slow down. The 15 minutes hard portion covered 2.35 miles for 6:23 pace. 8.13 miles.
Tuesday: A very easy run at both Heritage State Park and West Hill Dam for some relaxing trail running. 9 miles.
Wednesday: I went down to the Blackstone River Bikeway in RI since I had rehearsal in Cumberland anyway. Great place to run. Did another 5 x 1 mile with 1/3 mile recovery. Goal pace was 6:20, and Got them all under with 6:13, 6:11, 6:19, 6:12, 6:12. I felt really good during the warm-up, and a little beat again after the workout portion. 10 miles.
Thursday: I did not get to this run until after 9pm when the snow was coming down. This time I ran on the Millbury/Worcester portion of the bikeway - there are still about 25 incomplete miles in between there and the RI portion of the bikeway. Hopefully someday it will be complete. It would be amazing to have a bikeway connecting Worcester and Providence. At any rate, I ran this very easy for two reasons: yesterday's workout and the conditions. 9 miles.
Friday: I had 4 x 5 minutes for Friday, so I started at the starting line in Hopkinton. I ran an easy 2 miles before running my first rep. I generally covered about 0.8 miles per each 5 minute rep. The 2nd and 3rd reps briefly forced me onto cross streets thanks to red lights. It actually was not a pleasant workout and I was probably a little spent from the other two workouts this week. 9 miles.
Saturday: Never got to this run until after dark. I could have earlier, but I just wasn't up for it. I ran 4 loops on my mile L-Loop before getting bored of that and running a bigger loop slightly longer than 4 miles. Wore the reflective vest. Did not get honked at. Surprising for Haverhill, but even when I do get honked at, I wave and assume that they know me. 8.1 miles.
Sunday: I met Matt for the weekly long run out of NECC at 7am. This was a great run. We started out with an easy 8:13 and a 7:50 before getting into a nice cruising rhythm on the big West Newbury loop with the River Rd extension. The splits were 8:13, 7:50, 7:21, 7:15, 7:13, 7:04, 7:08, 7:25, 7:09, 7:12, 7:10, 7:09, 7:18, 7:13, 7:17, 7:14, 6:55. Got back to home base at 15.5 and then added on 6 laps on the track. It was nice to be strong at the end. The legs were a little sore, but ever since New Bedford, my confidence gets bigger and bigger. No matter how confident I get, I will always respect the race and course. Dreams have come true, but dreams have died just the same and Newton makes or breaks it. Averaged 7:18 overall for the run. 17 miles.
Week: 70.23
March: 276.77
2011: 820.79
Monday: Not a very long run after the 20 miler on Sunday, but a 60 minute run broken into 45 minutes normal and 15 minutes at 6:20 pace run from mile 4 through 8 on the course. I had trouble on the 2nd mile of the pick-up, got so beat that I slowed and said "It isn't worth this." After a minute, it occurred to me that it was going to feel a lot worse at mile 24'ish so I ran the last 0.35 miles at 5:48 pace and almost averaged goal pace despite the minute slow down. The 15 minutes hard portion covered 2.35 miles for 6:23 pace. 8.13 miles.
Tuesday: A very easy run at both Heritage State Park and West Hill Dam for some relaxing trail running. 9 miles.
Wednesday: I went down to the Blackstone River Bikeway in RI since I had rehearsal in Cumberland anyway. Great place to run. Did another 5 x 1 mile with 1/3 mile recovery. Goal pace was 6:20, and Got them all under with 6:13, 6:11, 6:19, 6:12, 6:12. I felt really good during the warm-up, and a little beat again after the workout portion. 10 miles.
Thursday: I did not get to this run until after 9pm when the snow was coming down. This time I ran on the Millbury/Worcester portion of the bikeway - there are still about 25 incomplete miles in between there and the RI portion of the bikeway. Hopefully someday it will be complete. It would be amazing to have a bikeway connecting Worcester and Providence. At any rate, I ran this very easy for two reasons: yesterday's workout and the conditions. 9 miles.
Friday: I had 4 x 5 minutes for Friday, so I started at the starting line in Hopkinton. I ran an easy 2 miles before running my first rep. I generally covered about 0.8 miles per each 5 minute rep. The 2nd and 3rd reps briefly forced me onto cross streets thanks to red lights. It actually was not a pleasant workout and I was probably a little spent from the other two workouts this week. 9 miles.
Saturday: Never got to this run until after dark. I could have earlier, but I just wasn't up for it. I ran 4 loops on my mile L-Loop before getting bored of that and running a bigger loop slightly longer than 4 miles. Wore the reflective vest. Did not get honked at. Surprising for Haverhill, but even when I do get honked at, I wave and assume that they know me. 8.1 miles.
Sunday: I met Matt for the weekly long run out of NECC at 7am. This was a great run. We started out with an easy 8:13 and a 7:50 before getting into a nice cruising rhythm on the big West Newbury loop with the River Rd extension. The splits were 8:13, 7:50, 7:21, 7:15, 7:13, 7:04, 7:08, 7:25, 7:09, 7:12, 7:10, 7:09, 7:18, 7:13, 7:17, 7:14, 6:55. Got back to home base at 15.5 and then added on 6 laps on the track. It was nice to be strong at the end. The legs were a little sore, but ever since New Bedford, my confidence gets bigger and bigger. No matter how confident I get, I will always respect the race and course. Dreams have come true, but dreams have died just the same and Newton makes or breaks it. Averaged 7:18 overall for the run. 17 miles.
Week: 70.23
March: 276.77
2011: 820.79
Friday, April 1, 2011
Winter 2011 - A Look Back
Miles Run: 786.69 (for comparison, this is the "as-the-crow-flies" distance from Newburyport to Lexington, KY)
Average Per Day: 8.74 including off days, 9.83 per day ran
Days On/Off: 80/10
Longest Run: 20 miles
Shortest Run: 1.9 miles
Races Completed: 9
States run in: MA, NH, RI, MD, VA
Trainers used: 2 NB 904's and 1 Nike LunarTrainer+
Best Race: New Bedford Half Marathon (1:23:34) - 3/20
Worst Race: Super 5K in Lowell (19:13) - 2/6
Most Enjoyable Race: Fudgcicle 5K #4 - 1/29
PR's set: 3 (10K, 10M, Half Marathon)
Most towns run through in one run: 5 (twice) Natick, Wellesley, Newton, Brookline, Boston on 3/13, and Haverhill, North Andover, Andover, North Reading, Reading on a date I'm too lazy to look up right now.
Longest Week: Mon-Sun, 78; any 7 day period, 81
Shortest Week: 24
Average Weekly Total: 61
We'll do this again on July 1!
Average Per Day: 8.74 including off days, 9.83 per day ran
Days On/Off: 80/10
Longest Run: 20 miles
Shortest Run: 1.9 miles
Races Completed: 9
States run in: MA, NH, RI, MD, VA
Trainers used: 2 NB 904's and 1 Nike LunarTrainer+
Best Race: New Bedford Half Marathon (1:23:34) - 3/20
Worst Race: Super 5K in Lowell (19:13) - 2/6
Most Enjoyable Race: Fudgcicle 5K #4 - 1/29
PR's set: 3 (10K, 10M, Half Marathon)
Most towns run through in one run: 5 (twice) Natick, Wellesley, Newton, Brookline, Boston on 3/13, and Haverhill, North Andover, Andover, North Reading, Reading on a date I'm too lazy to look up right now.
Longest Week: Mon-Sun, 78; any 7 day period, 81
Shortest Week: 24
Average Weekly Total: 61
We'll do this again on July 1!
Sunday, March 27, 2011
3/21 - 3/27, BM Training Week #12
There it is. I get closer to it every day. I've even literally run over it, but it's so far away approaching T-minus 3 weeks. I'm starting to become banged up, so I'm very fortunate that today was the longest run of my training, and I'm very fortunate that the training generally gets easier from here on out.
I took an extra day off on Tuesday in addition to the planned one I took on Monday. That helped deal with the stomach sickness, but Tuesday was admittedly I case of me just not feeling like getting out there...that I was too tired.
I figured that I would have hit 70mpw at least once this month, but I haven't yet. But I've been getting over 60 consistently with rest days. This week I got over 60 on just 5 days of running. That's an average of 12+ miles a run. Umm, no wonder I am beat. But it will start to get a little easier, and the finish line is coming into sight, sort to speak. It's also important to remember that New Bedford proved a lot.
Monday: Off (stomach bug continues)
Tuesday: Off (pretty much recovered, but took off anyway)
Wednesday: I had a gig in Newport, RI and got there with hours to kill so I could run around town and see the mansions and what not. Ran quite easy and still felt heavy despite the two days off. 9.25 miles.
Thursday: I had 5 x 1 mile today, so I drove to mile 8 of the marathon course, warmed up with 3 miles before starting the workout, of which took place mainly in Wellesley and a little of Natick. A couple times, I had to stop mid-rep to wait for a traffic light (believe me, this was not a welcomed break). With a 1/3 mile jog in between, I ran my 5 reps in 6:15, 6:15, 6:14, 6:16, and closed out with a 6:12. I got up to mile 14 somewhere in the 3rd rep before turning around. Cooled down with 2 1/2'ish miles and was glad to be done. 12 miles.
Friday: I drove over to the high school where Adam coaches to run with the kids - for most, I'm their old music teacher so it's cool. I missed the cool-down. He then had them do 2:30 tempo, 5 minute tempo, 2:30 tempo with recoveries in between. I was joking to one of the juniors who is a decent 800 runner that I would give him a run for his money on the last one. He took this as meaning I wanted to race him, I told him well we have to somewhat stay in control so Adam doesn't get mad at me (not that he would)! He took off beyond my comfort level and I thought I was done early, but I saw that he let up after 15-20 seconds. I noticed I was gradually creeping back up over the next minute when I jokingly was telling all the kids around me that he was falling apart and that I was going to go for it. He heard me coming as I made my move and out-kicked me to the 2:30 mark, but my GPS showed us covering a half mile in that time. It was a lot of fun. We did a couple cool down laps after.
Since I only got in about 2 1/4 miles, afterward on my way to Haverhill I stopped at the Nashua River Rail Trail and did 3 1/2 out and 3 1/2 back at a VERY easy 8:30 pace. It felt very nice to go so easy. 9.25 miles.
Saturday: Steve and I ran at an easy pace at Winnkenni Park. The trails were in pretty good shape, and we avoided the part that's still snowy and icy by running the trails behind the Castle. We did two loops around the lake and a couple of basin loops. My watch died at mile 5, but I'm pretty sure it was around 12.5 miles.
Sunday: Matt and I ran from NECC over the Rocks Village Bridge as usual, but we took Bachelor Street over to Middle and ran all the way to Route 97 in Groveland before heading back to Haverhill via the Groveland Bridge. Thanks to the hilliness of the route, I felt beat as early as mile 14, but after climbing the Main St will into Monument Square, I gradually started to feel better. We had to add on a little back at NECC, but we got 20 miles out of it. I was hoping to be south of 7:30 pace, but it was a 7:32 average, still not bad considering the hills, wind, and me feeling off. This will be the longest I run at once until race day. 20 miles.
Week: 63.0
March: 240.64
2011: 750.56
Thursday, March 24, 2011
My Inner-child
As I sat watching Channel 5, I couldn't help but be fascinated with the incredible feat happening right before my eyes. These runners were flying, trying to complete 26.2 miles at a pace well under five minutes a mile. Meanwile, I was barely able to crack sub-7 for one mile, never mind 26 of them. But as Cosmas Ndeti and Uta Pippig emerged victorious that Patriots Day in 1994, I couldn't help think that someday I too would be running past the Pru to the promised land.
Fast forward to March 24, 2011. I've qualified, and I even qualified again. I got to the point where the crazy qualifying circus turned me off of Boston. I finally made it in by qualifying in November of 2009 at Philadelphia, but the race sold out ahead of then, so I had to wait for the 2011 edition. I told myself that qualifying was more special than running the race itself. I honestly believed it.
I didn't hear it at the time, but that seventh grader inside of me yelled, "The hell it is!", and I realize now with 25 days left that he's absolutely right. Shame on me for becoming jaded and not seeing the importance of what Boston is all about. Did I forget about how seeing the Hoyts made me feel good inside? Did I forget about Heartbreak Hill? Did I forget that it all took place pratically in my own backyard?
Qualifying was more special than the race itself? Was I out of my mind? This is Boston. This is thousands of runners invading Hopkinton Common. This is screaming co-eds in Wellesley. This is conquering the Newton Hills, but always respecting the last one. This is Cleveland Circle, Coolidge Corner, and Kenmore Square. This is a left hand turn onto Boylston Street.
Most importantly, this is my dream, and I've earned the right to be in the mix - one of the crazies if you will - and it will be one of the most memorable experiences of my life.
Looks like I only needed to get in touch with my inner-child to realize it.
Fast forward to March 24, 2011. I've qualified, and I even qualified again. I got to the point where the crazy qualifying circus turned me off of Boston. I finally made it in by qualifying in November of 2009 at Philadelphia, but the race sold out ahead of then, so I had to wait for the 2011 edition. I told myself that qualifying was more special than running the race itself. I honestly believed it.
I didn't hear it at the time, but that seventh grader inside of me yelled, "The hell it is!", and I realize now with 25 days left that he's absolutely right. Shame on me for becoming jaded and not seeing the importance of what Boston is all about. Did I forget about how seeing the Hoyts made me feel good inside? Did I forget about Heartbreak Hill? Did I forget that it all took place pratically in my own backyard?
Qualifying was more special than the race itself? Was I out of my mind? This is Boston. This is thousands of runners invading Hopkinton Common. This is screaming co-eds in Wellesley. This is conquering the Newton Hills, but always respecting the last one. This is Cleveland Circle, Coolidge Corner, and Kenmore Square. This is a left hand turn onto Boylston Street.
Most importantly, this is my dream, and I've earned the right to be in the mix - one of the crazies if you will - and it will be one of the most memorable experiences of my life.
Looks like I only needed to get in touch with my inner-child to realize it.
Monday, March 21, 2011
3/14 - 3/20, BM Training Week #11
This week is puzzling. I was tight for a lot of runs, but I ended up feeling OK for New Bedford, except for a stomach issue which began at mile 7 and ended up in misery for much of Sunday evening. Still PR'd in the half marathon with a good marathon pace workout.
Monday: Described this mainly in the last entry. Finally have run every inch of the marathon course! 12.25 miles.
Tuesday: OFF
Wednesday: Ran the Blackstone River Bikeway from Woonsocket 6.55 miles and back to make it a half marathon. Averaged 7:26, starting a little slow. Legs were tight for pretty much the entire run. 13.1 miles.
Thursday: Long warm-up and cool-down in Worcester and Millbury with a 4 x 1 mile at 6:20 pace. Ran them in 6:17, 6:20, 6:14, 6:19 with a 1/3 mile jog recovery. Felt pretty good, legs were tight for the cool-down. 12 miles.
Friday: An easy run with Adam that averaged 7:46, but my legs felt very heavy and tight. 7 miles.
Saturday: Ran very slow up to Winnekenni Castle and around the basin. Not too much snow left, but a lot in areas that don't see much sun. I really felt terrible on this run, and it was an average of like 8:45 pace. Didn't seem like a good sign. 2.65 miles.
Sunday: Even though it was a tough week, I reminded myself that I had a strong workout on Thursday. An ice bath Saturday really helped the muscles. I told myself that I would be fine. This was going to be a marathon pace workout for 10 miles and even faster for the last 5K if I could. I know I could race a half marathon faster than what I did in New Bedford, but that's not what this was about. This was about preparation for Boston.
I warmed up with 2 easy miles and then stretched pretty good. I reminded myself to start conservatively at 6:30 pace. I started the first two miles on the flat terrain with a pair of 6:28's. I got passed by so many people, but I knew I would reel many of them in later. Mile 3 had the first hill, but I ran strong and started to make several passes here. I actually ran mile 3 in 6:19, but it had a good downhill as well. The hardest hill was after mile 3, and I ran that and the 4th mile in 6:26.
From the 4 mile mark to perhaps mile 9 is a cruising stretch. It's pretty flat and I got passed a lot from 4-6, but my speed was very consistent so I didn't care. I passed many back from 7-9. These miles were 6:26, 6:23, 6:23, 6:26, and 6:27.
From 9 to 10, you start changing direction back toward the harbor and away from the open water. The winds were more of a cross-wind here, although it wasn't too breezy. I started picking up the pace at 9.5. My stomach was starting to get cramps from about mile 8, but fortunately I was able to tolerate it. Mile 10 was 6:24. I just got in a comfortable zone from there on out, making the occasional pass and never getting passed myself. Miles 11 and 12 were 6:20 and 6:17. It was time for the half mile hill.
Even though the hill was hard, I had toughness. I fought through the pain and made a couple passes. Even though I lost time on the hill, I got it back on the flat part on top. Running past that McDonald's was nasty having to smell those fries, but I finally made it to that right hand turn and just turned on the jets making yet another pass. Finally I was on the final stretch after another right and I was cranked. Mile 13 ended up being 6:16 and the Garmin showed everything after mile 13 averaging 5:02 pace, so I had a great kick. I finished in a PR time of 1:23:34 and felt like garbage after. I managed a short cool-down slightly over a mile, and experienced nasty stomach bug symptoms for the rest of the day. It was awful! Happy with the race, but still very hungry to get a lot better. I think sub-2:50 for Boston 2011 is absolutely obtainable. I didn't realize this until after the race, but 1:23:00 or faster would have gotten me an guaranteed entry into NYC. Not to fear, 2:55:00 or better in the full will get you in too, and I'm fully expecting to have it. 16.25 miles.
Week: 63.25
March: 177.64
2011: 687.56
Monday: Described this mainly in the last entry. Finally have run every inch of the marathon course! 12.25 miles.
Tuesday: OFF
Wednesday: Ran the Blackstone River Bikeway from Woonsocket 6.55 miles and back to make it a half marathon. Averaged 7:26, starting a little slow. Legs were tight for pretty much the entire run. 13.1 miles.
Thursday: Long warm-up and cool-down in Worcester and Millbury with a 4 x 1 mile at 6:20 pace. Ran them in 6:17, 6:20, 6:14, 6:19 with a 1/3 mile jog recovery. Felt pretty good, legs were tight for the cool-down. 12 miles.
Friday: An easy run with Adam that averaged 7:46, but my legs felt very heavy and tight. 7 miles.
Saturday: Ran very slow up to Winnekenni Castle and around the basin. Not too much snow left, but a lot in areas that don't see much sun. I really felt terrible on this run, and it was an average of like 8:45 pace. Didn't seem like a good sign. 2.65 miles.
Sunday: Even though it was a tough week, I reminded myself that I had a strong workout on Thursday. An ice bath Saturday really helped the muscles. I told myself that I would be fine. This was going to be a marathon pace workout for 10 miles and even faster for the last 5K if I could. I know I could race a half marathon faster than what I did in New Bedford, but that's not what this was about. This was about preparation for Boston.
I warmed up with 2 easy miles and then stretched pretty good. I reminded myself to start conservatively at 6:30 pace. I started the first two miles on the flat terrain with a pair of 6:28's. I got passed by so many people, but I knew I would reel many of them in later. Mile 3 had the first hill, but I ran strong and started to make several passes here. I actually ran mile 3 in 6:19, but it had a good downhill as well. The hardest hill was after mile 3, and I ran that and the 4th mile in 6:26.
From the 4 mile mark to perhaps mile 9 is a cruising stretch. It's pretty flat and I got passed a lot from 4-6, but my speed was very consistent so I didn't care. I passed many back from 7-9. These miles were 6:26, 6:23, 6:23, 6:26, and 6:27.
From 9 to 10, you start changing direction back toward the harbor and away from the open water. The winds were more of a cross-wind here, although it wasn't too breezy. I started picking up the pace at 9.5. My stomach was starting to get cramps from about mile 8, but fortunately I was able to tolerate it. Mile 10 was 6:24. I just got in a comfortable zone from there on out, making the occasional pass and never getting passed myself. Miles 11 and 12 were 6:20 and 6:17. It was time for the half mile hill.
Even though the hill was hard, I had toughness. I fought through the pain and made a couple passes. Even though I lost time on the hill, I got it back on the flat part on top. Running past that McDonald's was nasty having to smell those fries, but I finally made it to that right hand turn and just turned on the jets making yet another pass. Finally I was on the final stretch after another right and I was cranked. Mile 13 ended up being 6:16 and the Garmin showed everything after mile 13 averaging 5:02 pace, so I had a great kick. I finished in a PR time of 1:23:34 and felt like garbage after. I managed a short cool-down slightly over a mile, and experienced nasty stomach bug symptoms for the rest of the day. It was awful! Happy with the race, but still very hungry to get a lot better. I think sub-2:50 for Boston 2011 is absolutely obtainable. I didn't realize this until after the race, but 1:23:00 or faster would have gotten me an guaranteed entry into NYC. Not to fear, 2:55:00 or better in the full will get you in too, and I'm fully expecting to have it. 16.25 miles.
Week: 63.25
March: 177.64
2011: 687.56
Monday, March 14, 2011
All the way Monday
I didn't have the legs to do more than a relatively easy 12+ miles, but at least I got to do the last four miles correctly by getting onto Beacon Street via Chestnut Hill Ave. I started at the common and ran the "wrong way" up Commonwealth all the way to the top of Heartbreak, then turned around and ran the correct way to the finish line, which I ran through yet again (sorry Jason).
Got to see plenty of Green Line trolleys which made me think of this classic song, which should be the anthem of Rose Ruiz:
Got to see plenty of Green Line trolleys which made me think of this classic song, which should be the anthem of Rose Ruiz:
Sunday, March 13, 2011
3/7 - 3/13, BM Training Week #10
This week I took three days off, and it was the best thing ever. The first day, Wednesday, was certainly a good idea (a little sick, and quite fatigued), then I ended up taking Thursday off because of getting a band arrangement set for printing. On Friday, it was simply no motivation - which was a little troublesome. Got back to it on Saturday and felt like a new man. Sunday was even better! No worries about the break. It will help a lot more than hurt me.
Monday - See previous entry, 15.5 miles.
Tuesday - Legs felt extremely wobbly and cut my easy 8-10 mile run way short. The legs felt like rubber, like they were going to give out under me. It wasn't fun. Doing 34 miles in two days certainly had an impact.
Wednesday - Off
Thursday - Off
Friday - Off
Saturday - Finally got to run with Steve. We did the "big loop" at an easy 8:00 pace. It was great to run with him. Felt really good, loose, and very glad to finally get out after 3 days off. I no longer questioned my motivation after this run was over. It was an easy run, but a very important one to get back out there with a good chunk of mileage. 12.6 miles.
Sunday - Matt and I drove our cars to Boston Common and then I drove him to Natick Center where we ran from mile 10 to the finish and to the Common. We blew it by missing the right on Chestnut Hill. It was about the same mileage, but I'll have to get back out there to do the last four miles at some point. We were very consistent, averaging 7:23 and kept all the miles except the first one within 10 seconds of that average pace. A lot of people were out there! My confidence has most certainly improved. Even though we screwed up the course at mile 22, I still had to make sure that I did the opposite of fellow runner Jason Bui by plowing right across the finish line, instead of saving that for April 18th. I like his approach, but I guess it was just the oppositional side of me. Plus, Matt's car was at the Common anyway, so we had to keep going on Boylston anyway! 17.2 miles.
In other news, Facebook free for 4 1/2 days. Thank goodness. Not really missing it! Going for 30 days...inspired by Matt Germain and Jeff Bartlett's 30 day sugar challenge. Check it out!
Week: 48.8
Month: 114.39
Year: 624.31
Monday - See previous entry, 15.5 miles.
Tuesday - Legs felt extremely wobbly and cut my easy 8-10 mile run way short. The legs felt like rubber, like they were going to give out under me. It wasn't fun. Doing 34 miles in two days certainly had an impact.
Wednesday - Off
Thursday - Off
Friday - Off
Saturday - Finally got to run with Steve. We did the "big loop" at an easy 8:00 pace. It was great to run with him. Felt really good, loose, and very glad to finally get out after 3 days off. I no longer questioned my motivation after this run was over. It was an easy run, but a very important one to get back out there with a good chunk of mileage. 12.6 miles.
Sunday - Matt and I drove our cars to Boston Common and then I drove him to Natick Center where we ran from mile 10 to the finish and to the Common. We blew it by missing the right on Chestnut Hill. It was about the same mileage, but I'll have to get back out there to do the last four miles at some point. We were very consistent, averaging 7:23 and kept all the miles except the first one within 10 seconds of that average pace. A lot of people were out there! My confidence has most certainly improved. Even though we screwed up the course at mile 22, I still had to make sure that I did the opposite of fellow runner Jason Bui by plowing right across the finish line, instead of saving that for April 18th. I like his approach, but I guess it was just the oppositional side of me. Plus, Matt's car was at the Common anyway, so we had to keep going on Boylston anyway! 17.2 miles.
In other news, Facebook free for 4 1/2 days. Thank goodness. Not really missing it! Going for 30 days...inspired by Matt Germain and Jeff Bartlett's 30 day sugar challenge. Check it out!
Week: 48.8
Month: 114.39
Year: 624.31
Monday, March 7, 2011
I found my thrill...
...on Heartbre--ak Hill.
My goal of running the entire course continued today with a very large chunk of the course completed. I have now run the first 21 miles of the marathon course in three seperate workouts. I love running the course.
Today's adventure began where I left off on Thursday at the 10 mile mark in Natick. I parked at a meter downtown at 4:50 and was relieved to know that the meters are free after 5pm. I put in a quarter to be safe and walked 1,000 feet to mile 10. I warmed up with an easy 2 miles going into Wellesley. I had 4 miles at marathon pace, 2 miles easy, and then another 4 miles at MP. I ran through Wellesley with miles of 6:43, 6:38, 6:34, and 6:40. I had to stop at a couple traffic lights, but it wasn't too bad.
I ran a couple easy miles making my way into Newton. From what I understand, there are four hills from miles 16-21. I encountered the first one during the recovery phase while crossing over 128. That one wasn't bad. They were a little harder after turning right onto Commonwealth. I started the next rep at mile 18 (my eighth mile), and it was a bit harder. I ran on the one way residential road that was essentially like a walking path with a good amount of walkers and runners. I was a bit slower getting up the Newton Hills with miles of 6:44 and 6:53 before getting to mile 20 (my 10) just before Heartbreak.
I did pretty good getting up the hill, hitting the mile 21 mark with a 6:54. It obviously wasn't easy, but not bad after running 10+ miles. We'll see how I feel after running 20 miles in April, though. The timing is the worst part of that one. I head back the other way by finishing the 2nd rep with a 6:23 downhill. It was a little slower than the first rep, but understandable for the Newton Hills.
I cooled down running some low 8's back down Commonwealth to the Auburndale MBTA Station. Only one problem - I didn't have any cash in my wallet. I ran another 300 yards or so to an ATM to get some cash and saw that it was 6:56, exactly 1 minute before the next train was due. I booked it back to the station, and the train was arriving. I had to haul ass, but fortunately the conductor saw me coming and I avoided having to wait for the next one.
This was an awesome run, putting my rolling 7 day mileage up to 80 miles, a personal best! I don't think that I have ever done a solo run that was this fun! I feel like I am really coming around. Things are looking good.
My goal of running the entire course continued today with a very large chunk of the course completed. I have now run the first 21 miles of the marathon course in three seperate workouts. I love running the course.
Today's adventure began where I left off on Thursday at the 10 mile mark in Natick. I parked at a meter downtown at 4:50 and was relieved to know that the meters are free after 5pm. I put in a quarter to be safe and walked 1,000 feet to mile 10. I warmed up with an easy 2 miles going into Wellesley. I had 4 miles at marathon pace, 2 miles easy, and then another 4 miles at MP. I ran through Wellesley with miles of 6:43, 6:38, 6:34, and 6:40. I had to stop at a couple traffic lights, but it wasn't too bad.
I ran a couple easy miles making my way into Newton. From what I understand, there are four hills from miles 16-21. I encountered the first one during the recovery phase while crossing over 128. That one wasn't bad. They were a little harder after turning right onto Commonwealth. I started the next rep at mile 18 (my eighth mile), and it was a bit harder. I ran on the one way residential road that was essentially like a walking path with a good amount of walkers and runners. I was a bit slower getting up the Newton Hills with miles of 6:44 and 6:53 before getting to mile 20 (my 10) just before Heartbreak.
I did pretty good getting up the hill, hitting the mile 21 mark with a 6:54. It obviously wasn't easy, but not bad after running 10+ miles. We'll see how I feel after running 20 miles in April, though. The timing is the worst part of that one. I head back the other way by finishing the 2nd rep with a 6:23 downhill. It was a little slower than the first rep, but understandable for the Newton Hills.
I cooled down running some low 8's back down Commonwealth to the Auburndale MBTA Station. Only one problem - I didn't have any cash in my wallet. I ran another 300 yards or so to an ATM to get some cash and saw that it was 6:56, exactly 1 minute before the next train was due. I booked it back to the station, and the train was arriving. I had to haul ass, but fortunately the conductor saw me coming and I avoided having to wait for the next one.
This was an awesome run, putting my rolling 7 day mileage up to 80 miles, a personal best! I don't think that I have ever done a solo run that was this fun! I feel like I am really coming around. Things are looking good.
Sunday, March 6, 2011
2/28 - 3/6, BM Training Week #9
I ran 78 miles this week, which is the most I have done in any 7 day period. I'm starting to train like a serious runner, but I am having trouble getting in my speed workout on Wednesdays - I always seem to be too stiff. For now on, they will be moved to Thursdays. Also, I have been neglecting strengthening my core, so that will now be a focus.
Monday: This was a marathon pace run with Adam and Neel. It started with 2 warm-up miles, and then I ran slightly slower than marathon pace for 8 miles. The route was exceptionally hilly, so I am not bothered that it was more like 6:45 pace. Ended with 2.4 miles of cool-down. 12.4 miles.
Tuesday: Ran 10 miles late at night with an easy progression run, starting very slow with a 9:00 mile (this is a good thing) and gradually speeding to a tenth mile of 6:45. 10 miles.
Wednesday: Wasn't feeling up for it and neglected the 2 x 3 miles I originally had planned. Instead I ran the first five miles of the marathon course and back. It was a little troubling to still be out there when it was almost completely dark. Took some notes on the course. Not completely downhill/flat - you go up a couple times, too. 10 miles.
Thursday: Parked in Ashland near where I left off. I ran a quarter mile to the five mile mark just past the Framingham line and ran through Framingham and into Natick to mile marker 10 and back. I ran this a little slower around 8:00 a mile. It is definitely fairly flat for this stretch. I was very tired and had stomach stuff going on afterward. FYI, the Dairy Queen in Ashland is now open for business in 2011. 10.5 miles.
Friday: A very easy 4 in Worcester in Caitlyn. I was going to run some more later in the evening, but poor eating left me with quite the stomach ache. 4 miles.
Saturday: I met Matt and Ryan at Ryan's and we ran River Road all the way to 133 and back. It was definitely faster on the way back, and I'm sure the elevation profile would reflect that. It was a good run, even though I was still feeling it from yesterday's digestive issues for the first few miles. It did get a lot better, however. 12.44 miles.
Sunday: A lot of people were at Stu's and Matt was crushing it with some fast cats, so I did a route on my own that took me into Groveland, Georgetown and Boxford before doing a little of the Bradford Valentine course and a little extra. I decided to run my own 30K. I try to run these long runs at 7:30 pace, and today I averaged 7:38, but the stomach was still a little iffy and it was raining. Not an excuse, but definitely reasons why it was harder. Good run. 18.65 miles.
Week: 77.99 (second time in 2 weeks my mileage was been a hundreth off an integer)
February Total: 265.27
March Total: 65.59
2011: 575.51
Monday: This was a marathon pace run with Adam and Neel. It started with 2 warm-up miles, and then I ran slightly slower than marathon pace for 8 miles. The route was exceptionally hilly, so I am not bothered that it was more like 6:45 pace. Ended with 2.4 miles of cool-down. 12.4 miles.
Tuesday: Ran 10 miles late at night with an easy progression run, starting very slow with a 9:00 mile (this is a good thing) and gradually speeding to a tenth mile of 6:45. 10 miles.
Wednesday: Wasn't feeling up for it and neglected the 2 x 3 miles I originally had planned. Instead I ran the first five miles of the marathon course and back. It was a little troubling to still be out there when it was almost completely dark. Took some notes on the course. Not completely downhill/flat - you go up a couple times, too. 10 miles.
Thursday: Parked in Ashland near where I left off. I ran a quarter mile to the five mile mark just past the Framingham line and ran through Framingham and into Natick to mile marker 10 and back. I ran this a little slower around 8:00 a mile. It is definitely fairly flat for this stretch. I was very tired and had stomach stuff going on afterward. FYI, the Dairy Queen in Ashland is now open for business in 2011. 10.5 miles.
Friday: A very easy 4 in Worcester in Caitlyn. I was going to run some more later in the evening, but poor eating left me with quite the stomach ache. 4 miles.
Saturday: I met Matt and Ryan at Ryan's and we ran River Road all the way to 133 and back. It was definitely faster on the way back, and I'm sure the elevation profile would reflect that. It was a good run, even though I was still feeling it from yesterday's digestive issues for the first few miles. It did get a lot better, however. 12.44 miles.
Sunday: A lot of people were at Stu's and Matt was crushing it with some fast cats, so I did a route on my own that took me into Groveland, Georgetown and Boxford before doing a little of the Bradford Valentine course and a little extra. I decided to run my own 30K. I try to run these long runs at 7:30 pace, and today I averaged 7:38, but the stomach was still a little iffy and it was raining. Not an excuse, but definitely reasons why it was harder. Good run. 18.65 miles.
Week: 77.99 (second time in 2 weeks my mileage was been a hundreth off an integer)
February Total: 265.27
March Total: 65.59
2011: 575.51
Sunday, February 27, 2011
2/21 - 2/27, BM Training Week #8
The training is starting to take its toll physically on myself, so I've got to be careful. My right achilles is not exactly in great shape and I need to do a better job of icing and elevating it. With that being said, I am still making frequent deposits to the United Bank of Endurance, but there was a little less emphasis on speed this week thanks to some foolishness on Tuesday which I will explain.
Monday: Off. It was just time for a day off. I was coming back from Maryland and stopped at a cool cave on the way home in PA. I thought about running after returning, but decided that a day off would serve me well.
Tuesday: A foolish point-to-point run to Reading that left me hurting. It wasn't too bad until I ran around a 7 minute mile and then a 6:55 mile. I don't run long runs like that, I need to stick to my philosophy of running long runs a minute slower than MP for the entire run. Plus, 19 was too long for this stage in the training. For Philly '09 and Philly '10, I only needed to run 20 miles one time. Week 8 is not quite where I should be running at or around 20. It's OK not to be like everyone else. 19.06 miles.
Wednesday: I took an easy run that I was originally thinking just get out the door and do a few. I ended up doing a loop that was a bit longer, but kept the pace way down. 7.2 miles.
Thursday: I met Adam in Caitlyn in Worcester for a run in the northern Worcester/Holden area that started easy and ended up at 6:30 pace. I was the one pushing at the end. They didn't seem to mind. 7.6 miles.
Friday: The weather was nasty, but Adam was still willing to run with me. With the rain, the pace was a bit slow around 8:00/mile. 7.27 miles.
Saturday: I ran with Matt and Ryan from Ryan's place in Andover. A lot of this was done on River Road. It started out slow going, especially on the uphills, but we were much faster on the way back. The overall pace was 7:49. 10.16 miles.
Sunday: I met Matt at NECC at 7am, and the snow was worse than I expected from the forecasts. The pace was way down, and I had achilles issues on this run thanks to the snow. Fortunately, it went away by the end of the run, but there was a moment where I had Matt go ahead. Caught back up though! Didn't go as far or as fast, but on a day like this what are you going to do. 12.7 miles.
Week: 63.99
Month: 252.87
Year: 497.52
Monday: Off. It was just time for a day off. I was coming back from Maryland and stopped at a cool cave on the way home in PA. I thought about running after returning, but decided that a day off would serve me well.
Tuesday: A foolish point-to-point run to Reading that left me hurting. It wasn't too bad until I ran around a 7 minute mile and then a 6:55 mile. I don't run long runs like that, I need to stick to my philosophy of running long runs a minute slower than MP for the entire run. Plus, 19 was too long for this stage in the training. For Philly '09 and Philly '10, I only needed to run 20 miles one time. Week 8 is not quite where I should be running at or around 20. It's OK not to be like everyone else. 19.06 miles.
Wednesday: I took an easy run that I was originally thinking just get out the door and do a few. I ended up doing a loop that was a bit longer, but kept the pace way down. 7.2 miles.
Thursday: I met Adam in Caitlyn in Worcester for a run in the northern Worcester/Holden area that started easy and ended up at 6:30 pace. I was the one pushing at the end. They didn't seem to mind. 7.6 miles.
Friday: The weather was nasty, but Adam was still willing to run with me. With the rain, the pace was a bit slow around 8:00/mile. 7.27 miles.
Saturday: I ran with Matt and Ryan from Ryan's place in Andover. A lot of this was done on River Road. It started out slow going, especially on the uphills, but we were much faster on the way back. The overall pace was 7:49. 10.16 miles.
Sunday: I met Matt at NECC at 7am, and the snow was worse than I expected from the forecasts. The pace was way down, and I had achilles issues on this run thanks to the snow. Fortunately, it went away by the end of the run, but there was a moment where I had Matt go ahead. Caught back up though! Didn't go as far or as fast, but on a day like this what are you going to do. 12.7 miles.
Week: 63.99
Month: 252.87
Year: 497.52
Sunday, February 20, 2011
2/14 - 2/20, BM Training Week #7
This week was a little off plan, but the adjustments were good and it was another productive week. It is now vacation week and I am typing this from Hagerstown, MD where I am visiting a college friend and his wife.
Monday: With warmer weather, I was excited to run, but then it got all stormy suddenly in Worcester. I snuck in 2 easy miles before Caitlyn was able to arrive, then it started raining and getting windy. Fortunately, it died a little before we began. The goal? 6 miles at under 6:40 pace. While the last mile was a little tough, we ran well in 6:46, 6:36, 6:30, 6:44, 6:40, 6:30. Average pace was 6:38, so mission accomplished. 12.2 miles.
Tuesday: I ran in Whitinsville and Uxbridge at an easy pace. The sidewalks were icy, but not slippery. Most of the time I could run on the roads, but I had to be really careful when forced to the sidewalk in downtown sections. 8.7 miles.
Wednesday: I felt like crap trying to run on the treadmill. It was supposed to be a threshold run, but instead I aborted the entire run after 2.1 miles on the treadmill at an easy pace. 2.1 miles.
Thursday: I got my mojo back with a very long run in the nice temperatures through Douglas, Uxbridge, Northbridge, and a tiny bit of Sutton. I kept the pace relaxed and started to get cold at the end as the sun was going down. 15.75 miles.
Friday: I ran at 5:50 in the morning at a very slow pace. I hated this run, but I had to run early since I was leaving for the DC area after work. 5.5 miles.
Saturday: It was extremely windy for the George Washington Birthday 10K in Alexandria, VA. I am talking gale force gusts - it was sickening. The hotel we stayed at happened to be only 3.7 miles of almost a straight-shot to the start. I did this as my warm-up with the wind to my back. I did a few strides before the race to at least feel what the head-wind was like. Yikes. First miles: 6:30, 6:45, 6:50. After the turnaround? 6:05, 5:58, 5:54. I finished in 39:13, which is technically a PR. I know I can do 38 minutes in ideal conditions though. Between this and the Hangover Classic there were circumstances beyond my control that kept me from getting a faster time. I am very pleased considering the wind. It was brutal. And the cool-down back was misery. 13.6 miles.
Sunday: Decided that I had done a lot this week in regards to runs above 12 miles (3 total), so I only ran for 45 minutes or so at an easy pace. My body is yearning for a little rest from long runs. I may even take a day off in week 8. It's been several weeks since my last. I thought the shorter runs this week would be like off days, but my body is still a little beat up.
Week: 63.15
February: 188.9
2011: 433.5
Monday: With warmer weather, I was excited to run, but then it got all stormy suddenly in Worcester. I snuck in 2 easy miles before Caitlyn was able to arrive, then it started raining and getting windy. Fortunately, it died a little before we began. The goal? 6 miles at under 6:40 pace. While the last mile was a little tough, we ran well in 6:46, 6:36, 6:30, 6:44, 6:40, 6:30. Average pace was 6:38, so mission accomplished. 12.2 miles.
Tuesday: I ran in Whitinsville and Uxbridge at an easy pace. The sidewalks were icy, but not slippery. Most of the time I could run on the roads, but I had to be really careful when forced to the sidewalk in downtown sections. 8.7 miles.
Wednesday: I felt like crap trying to run on the treadmill. It was supposed to be a threshold run, but instead I aborted the entire run after 2.1 miles on the treadmill at an easy pace. 2.1 miles.
Thursday: I got my mojo back with a very long run in the nice temperatures through Douglas, Uxbridge, Northbridge, and a tiny bit of Sutton. I kept the pace relaxed and started to get cold at the end as the sun was going down. 15.75 miles.
Friday: I ran at 5:50 in the morning at a very slow pace. I hated this run, but I had to run early since I was leaving for the DC area after work. 5.5 miles.
Saturday: It was extremely windy for the George Washington Birthday 10K in Alexandria, VA. I am talking gale force gusts - it was sickening. The hotel we stayed at happened to be only 3.7 miles of almost a straight-shot to the start. I did this as my warm-up with the wind to my back. I did a few strides before the race to at least feel what the head-wind was like. Yikes. First miles: 6:30, 6:45, 6:50. After the turnaround? 6:05, 5:58, 5:54. I finished in 39:13, which is technically a PR. I know I can do 38 minutes in ideal conditions though. Between this and the Hangover Classic there were circumstances beyond my control that kept me from getting a faster time. I am very pleased considering the wind. It was brutal. And the cool-down back was misery. 13.6 miles.
Sunday: Decided that I had done a lot this week in regards to runs above 12 miles (3 total), so I only ran for 45 minutes or so at an easy pace. My body is yearning for a little rest from long runs. I may even take a day off in week 8. It's been several weeks since my last. I thought the shorter runs this week would be like off days, but my body is still a little beat up.
Week: 63.15
February: 188.9
2011: 433.5
Monday, February 14, 2011
2/14 - Taking off
I'm changing my approach to this blog by just updating whenever I feel like it. At a minimum, I will continue to do a weekly recap.
Today, I mentioned to Caitlyn that I am starting to feel like I'm training like a serious runner. I see now that I have exceeded 40 miles in 3 days, and I don't think I have ever done that before. The great thing about this is that it feels pretty good.
Fortunately, we had some warmer weather for this workout, although it was windy. I'm very lucky to have Caitlyn run workouts with me sometimes. She is amazingly talented, and I have managed to get to the point where I am somewhat close to her times, but she still has me beat at every distance except the marathon - which she has never attempted!
I snuck in an extra 2 miles before the run since I had some time to kill. When Caitlyn showed up, we headed up Mill Street in Worcester for an easy 2 miles before starting marathon pace. This early in the training, I'm not quite sure what marathon pace is. It was 6:45 goal in Philly and I averaged 6:44. I need 6:29 to break 2:50. Matt has suggested that I keep it close to 6:40 for now. But tonight, I have learned to stop thinking about breaking a certain time. First of all, I don't need to limit myself to a certain time, but also I need to feel things out before knowing what marathon pace should be. I'm sure that I would be happy if I ran 2:52, 2:53. I may even run 2:46, 2:47. It's not worth sweating over.
The marathon pace run went very well. The hills are rolling and the faster miles were downhill portions while the slower miles were a little uphill. We hit the first mile in a conservative 6:46, no thanks to avoiding cars and the like. We got it down to 6:36 for the 2nd mile and a brisk 6:30 for mile #3. It was back into the headwind and uphill for some of mile 4, and it showed with a 6:44. I started to get a little winded at this point, but I stayed strong and ran mile 5 in 6:40 before hammering the final mile in 6:30. We averaged about 6:38 a mile before cooling down with another 2+ miles. That gave me a total of 12.2 miles for the day, just one day after running 17.1. With the 11.4 from Saturday, that was quite a stretch.
So right now, marathon pace is 6:38 from a workout on a windy day the day after running 17. I am happy with that for now.
Today, I mentioned to Caitlyn that I am starting to feel like I'm training like a serious runner. I see now that I have exceeded 40 miles in 3 days, and I don't think I have ever done that before. The great thing about this is that it feels pretty good.
Fortunately, we had some warmer weather for this workout, although it was windy. I'm very lucky to have Caitlyn run workouts with me sometimes. She is amazingly talented, and I have managed to get to the point where I am somewhat close to her times, but she still has me beat at every distance except the marathon - which she has never attempted!
I snuck in an extra 2 miles before the run since I had some time to kill. When Caitlyn showed up, we headed up Mill Street in Worcester for an easy 2 miles before starting marathon pace. This early in the training, I'm not quite sure what marathon pace is. It was 6:45 goal in Philly and I averaged 6:44. I need 6:29 to break 2:50. Matt has suggested that I keep it close to 6:40 for now. But tonight, I have learned to stop thinking about breaking a certain time. First of all, I don't need to limit myself to a certain time, but also I need to feel things out before knowing what marathon pace should be. I'm sure that I would be happy if I ran 2:52, 2:53. I may even run 2:46, 2:47. It's not worth sweating over.
The marathon pace run went very well. The hills are rolling and the faster miles were downhill portions while the slower miles were a little uphill. We hit the first mile in a conservative 6:46, no thanks to avoiding cars and the like. We got it down to 6:36 for the 2nd mile and a brisk 6:30 for mile #3. It was back into the headwind and uphill for some of mile 4, and it showed with a 6:44. I started to get a little winded at this point, but I stayed strong and ran mile 5 in 6:40 before hammering the final mile in 6:30. We averaged about 6:38 a mile before cooling down with another 2+ miles. That gave me a total of 12.2 miles for the day, just one day after running 17.1. With the 11.4 from Saturday, that was quite a stretch.
So right now, marathon pace is 6:38 from a workout on a windy day the day after running 17. I am happy with that for now.
Sunday, February 13, 2011
2/7 - 2/13, BM Training Week #6
All right, now we are starting to see some serious productivity. I am liking what I am seeing and there is a lot to like. The next 6 weeks will be the meat and potatoes of this training program, and it is obvious to me that I am ready so bring it on. I look forward to the challenge. Giddy yap!
Monday: I told Caitlyn that I was doing my long run today since I raced on Sunday. She said she'd like to run for an hour or so and then she how she felt. Of course with her focus on the mile, I never imagined she would go the entire time I was. Already dark, we decided to run loops around Assumption College (1.25 or so), and it turned out not to be that bad. Each loop after an hour she just kept going, and then at around 12 miles or so, she just said, I'll just go the entire way! We ended up doing a little more than 15 miles to get to exactly 2 hours. 7:57 a mile - we were slow in the low to mid 8's on the first few and last few so it wasn't as slow as it seemed, especially since we had a hill every single loop. 15.08 miles.
Tuesday: A delayed opening allowed me to do a treadmill run in the morning. I got in 8 miles at around 7:45 pace or so. It was uneventful. 8 miles.
Wednesday: I started this run at 8pm. It called for 2 miles easy, 2 miles at 6:20 pace X 2. I hit the first rep in 12:35, just under and the second rep in 12:43, just over. The second one was more impressive than it seems. I was way off at mile 1 in 6:28, but hit mile 2 in 6:15. Finishing strong is a good thing. Tired, I topped it off with a very easy 2 miles back at 9 minute pace. 10 miles.
Thursday: I didn't get this run in until after a band practice ended at 9pm. I like to go out to a restaurant with fellow bandos after practice, but I took the disciplined approach and made my way up to the 24 PF in West Boylston. Fortunately, I was entertained by the Celtics game for a lot of this treadmill run. I just got in 8 miles in about 63 minutes, so slightly under 8 minute pace. Just a normal run at a not-so-normal time. What has to be done, has to be done. 8 miles.
Friday: I ran an easy 6.2 mile run with Caitlyn in Worcester that probably averaged in the low 8's. After the run I did 8 100 meter strides at approximately 5 mile race pace in preparation for Saturday's run at the Bradford Valentine Race. I felt really loose after this. 6.7 miles.
Saturday: See Race Report. 11.35 miles.
Sunday: This was a great long run with Matt. We extended the big loop to incorporate River Road and Coffin St in West Newbury. This run averaged 7:27 a mile, right where I want to be on these long runs. We started early at 7:00am since Matt had work earlier today. After, we saw Laura. Matt had to take off and I actually ran the first 0.8 of her run and back. 17.1 miles.
Week: 76.23 miles
February: 125.73 miles
2011: 370.38 miles
Monday: I told Caitlyn that I was doing my long run today since I raced on Sunday. She said she'd like to run for an hour or so and then she how she felt. Of course with her focus on the mile, I never imagined she would go the entire time I was. Already dark, we decided to run loops around Assumption College (1.25 or so), and it turned out not to be that bad. Each loop after an hour she just kept going, and then at around 12 miles or so, she just said, I'll just go the entire way! We ended up doing a little more than 15 miles to get to exactly 2 hours. 7:57 a mile - we were slow in the low to mid 8's on the first few and last few so it wasn't as slow as it seemed, especially since we had a hill every single loop. 15.08 miles.
Tuesday: A delayed opening allowed me to do a treadmill run in the morning. I got in 8 miles at around 7:45 pace or so. It was uneventful. 8 miles.
Wednesday: I started this run at 8pm. It called for 2 miles easy, 2 miles at 6:20 pace X 2. I hit the first rep in 12:35, just under and the second rep in 12:43, just over. The second one was more impressive than it seems. I was way off at mile 1 in 6:28, but hit mile 2 in 6:15. Finishing strong is a good thing. Tired, I topped it off with a very easy 2 miles back at 9 minute pace. 10 miles.
Thursday: I didn't get this run in until after a band practice ended at 9pm. I like to go out to a restaurant with fellow bandos after practice, but I took the disciplined approach and made my way up to the 24 PF in West Boylston. Fortunately, I was entertained by the Celtics game for a lot of this treadmill run. I just got in 8 miles in about 63 minutes, so slightly under 8 minute pace. Just a normal run at a not-so-normal time. What has to be done, has to be done. 8 miles.
Friday: I ran an easy 6.2 mile run with Caitlyn in Worcester that probably averaged in the low 8's. After the run I did 8 100 meter strides at approximately 5 mile race pace in preparation for Saturday's run at the Bradford Valentine Race. I felt really loose after this. 6.7 miles.
Saturday: See Race Report. 11.35 miles.
Sunday: This was a great long run with Matt. We extended the big loop to incorporate River Road and Coffin St in West Newbury. This run averaged 7:27 a mile, right where I want to be on these long runs. We started early at 7:00am since Matt had work earlier today. After, we saw Laura. Matt had to take off and I actually ran the first 0.8 of her run and back. 17.1 miles.
Week: 76.23 miles
February: 125.73 miles
2011: 370.38 miles
Saturday, February 12, 2011
Bradford Valentine Race
The Bradford Valentine Race was the first of what I would like to call "major" races on the schedule. I have done 4 Fudgcicle 5K Series races, and the Super 5K last week, but they were not scheduled. This one was on the schedule and I registered a month in advance.
I will admit that I had plans to go under 30 minutes in this five mile race. Yes, it is 5 miles, not an 8K like many "5 mile races" are. Here is the course elevation:
I should have known that 30 minutes was pretty irrational. I had tanked last week at the Super 5K and this week looks like it will be a 75 mile week, quite substantial for me. Add that 100 foot climb over a mile and a half with temperatures at the freezing point and it's not the best recipe. But it's always good to be optimistic.
I was pleased to see Dave Sweeney back at it. He hadn't been running much and was going to run the 6K. Ryan Miller and Fawn ran in the couples division, and I also ran into Laura Rudd, so we had some good SISU representation.
After the horn, which sounded like a sick goose, I went out cautiously and was passed by a handful. Careful to continue my pattern of running my own race, I did my own thing. I noticed a lot of the go-getters took a right on the 6K course anyway. I got into a good groove and found myself in a good rhythm going up the hill past mile 1, which I clocked in at a conservative 6:13.
After this point, I passed someone who got me right back with a burst. I was thinking in my head that he was over his head, but that was not the race. I did, however, make a pass on South Cross Road adjacent to the ski area. It started to gradually climb again before flattening out to the 120 degree turn where you go up again, surprise surprise. I hit mile 2 in 6:06. The worse was yet to begin.
Taking a left onto Boxford Rd., I joined the 6K runners - a challenge with 2 and 3 wide walk-runners AND a couple cars trying to get by. I was starting to seemingly unravel a little bit with a disappointing 6:31 third mile. The hill however, keeps going as the course passes Bradford Country Club. I tried my best to keep up the pace, but the hill was taking its toll, not to mention the cluster of slower 6K'ers, who generally were doing a great job of staying right so the 5 milers could get by. Finally, we took the right onto Hyatt and I crested the hill.
Around this point, I was passed by Charlie Bemis of GDTC. I realized that I needed to suck it up, that I wasn't as far off as I thought, and that I could indeed crank out a fast final mile. I got my place back and fired my way down Hyatt. Mile 4 had done its thing with a 6:33, but I was determined to all though not PR, to still run a decent time. I turned right onto Kingsbury and get the legs moving. A faster runner came out of an area of Zion College - he must have peed - and he passed me back, but I didn't let that bother me. I turned right onto South Main and tried take advantage of the downhill. I was working hard, but knew I wasn't going to quite beat 31 minutes. Suddenly with 30 meters to go or so, Charlie, who I mentioned before, passed me even though I was certain I had gotten well past him from earlier. I just didn't want to give up the place and I was able to sprint my hardest to barely get 15th back. Him being 48, me being 29, he clearly had the more impressive race. But what can I say, the competitive fire took over.
I finished in 31:16 which goes down as my second fastest five mile race - the fastest being the Feaster Five which I ran in 30:15 (30:26 5M equivalent). It would be interesting to see what I would do on a flatter course, but either way I haven't been training for 5 mile speed. Boston is the name of the game.
I will admit that I had plans to go under 30 minutes in this five mile race. Yes, it is 5 miles, not an 8K like many "5 mile races" are. Here is the course elevation:
I should have known that 30 minutes was pretty irrational. I had tanked last week at the Super 5K and this week looks like it will be a 75 mile week, quite substantial for me. Add that 100 foot climb over a mile and a half with temperatures at the freezing point and it's not the best recipe. But it's always good to be optimistic.
I was pleased to see Dave Sweeney back at it. He hadn't been running much and was going to run the 6K. Ryan Miller and Fawn ran in the couples division, and I also ran into Laura Rudd, so we had some good SISU representation.
After the horn, which sounded like a sick goose, I went out cautiously and was passed by a handful. Careful to continue my pattern of running my own race, I did my own thing. I noticed a lot of the go-getters took a right on the 6K course anyway. I got into a good groove and found myself in a good rhythm going up the hill past mile 1, which I clocked in at a conservative 6:13.
After this point, I passed someone who got me right back with a burst. I was thinking in my head that he was over his head, but that was not the race. I did, however, make a pass on South Cross Road adjacent to the ski area. It started to gradually climb again before flattening out to the 120 degree turn where you go up again, surprise surprise. I hit mile 2 in 6:06. The worse was yet to begin.
Taking a left onto Boxford Rd., I joined the 6K runners - a challenge with 2 and 3 wide walk-runners AND a couple cars trying to get by. I was starting to seemingly unravel a little bit with a disappointing 6:31 third mile. The hill however, keeps going as the course passes Bradford Country Club. I tried my best to keep up the pace, but the hill was taking its toll, not to mention the cluster of slower 6K'ers, who generally were doing a great job of staying right so the 5 milers could get by. Finally, we took the right onto Hyatt and I crested the hill.
Around this point, I was passed by Charlie Bemis of GDTC. I realized that I needed to suck it up, that I wasn't as far off as I thought, and that I could indeed crank out a fast final mile. I got my place back and fired my way down Hyatt. Mile 4 had done its thing with a 6:33, but I was determined to all though not PR, to still run a decent time. I turned right onto Kingsbury and get the legs moving. A faster runner came out of an area of Zion College - he must have peed - and he passed me back, but I didn't let that bother me. I turned right onto South Main and tried take advantage of the downhill. I was working hard, but knew I wasn't going to quite beat 31 minutes. Suddenly with 30 meters to go or so, Charlie, who I mentioned before, passed me even though I was certain I had gotten well past him from earlier. I just didn't want to give up the place and I was able to sprint my hardest to barely get 15th back. Him being 48, me being 29, he clearly had the more impressive race. But what can I say, the competitive fire took over.
I finished in 31:16 which goes down as my second fastest five mile race - the fastest being the Feaster Five which I ran in 30:15 (30:26 5M equivalent). It would be interesting to see what I would do on a flatter course, but either way I haven't been training for 5 mile speed. Boston is the name of the game.
Monday, February 7, 2011
1/31 - 2/6, BM Training Week #5
This week wasn't too impressive, but I can live with that. I'm still moving forward.
Monday: The roads in Worcester were crap, so I was unable to do my marathon pace workout. I warmed up with Caitlyn and then ran easily on June and Mill Streets in the low 8's. 8.15 miles.
Tuesday: Snow day. I hit the Planet Fitness in Tewksbury and the way back to Haverhill to do that marathon pace workout that I didn't do the day before, and I set MP too optimistically at 6:25/mile. I'm not quite there yet. The workout was 2 x 2.5 miles and I bailed halfway through the second one. After a bathroom break, I ran another 20 minutes or so. 8 miles.
Wednesday: Another snow day, and a 5 x 5 minute workout at 6:20 pace. I did this on the treadmill at PF in Plaistow and didn't have any trouble this time. 8.2 miles.
Thursday: Back to work. I was at the PF in Milford and got in 8 miles in a little more than an hour. I was gradually bringing the pace down starting with 8:00 miles and then got the mph up to 8.3, but at around 45 minutes or so, I had to back it off a little bit. Considering the previous workout days, I can't complain. 8 miles.
Friday: Caitlyn and I had a miserable time trying to run in Worcester. Between icy sidewalks and cars, I don't think we averaged much faster than 9:15 or so. Yikes! Just good to get the miles in though. Did 8 short strides after. 6.9 miles.
Saturday: I didn't wake up in time to do the Fudgcicle (without proper preparation), so I just went to the PF in Amesbury and ran 8 on the treadmill. I wasn't feeling my best. I originally was going to do 10, but was going to lose my mind. 8 miles.
Sunday: I met Matt and Laura at NECC for our weekly run, but we decided that it was far too icy thanks to the overnight freeze. Unmotivated to run at a later time, I went to the Super 5K and run just an awful race despite a full warm-up on the course. It felt like I couldn't get a full breath of air. It was disappointing, but it was good to cool down with Frank and Jason. 10.4 miles.
Week: 57.65 miles
January: 244.65
February: 49.5
2011 Total: 294.15
Today (bonus!): I redeemed myself by getting in my long run on a work day. Caitlyn joined me for this one at Assumption. We ran about 10 loops around the school and then added on even more. I was shocked that she went this long as she'd never gone 2 hours before. The average pace was 7:57 even with 6 of the miles being over 8:00. It was great to go this long. 15.08 miles.
Monday: The roads in Worcester were crap, so I was unable to do my marathon pace workout. I warmed up with Caitlyn and then ran easily on June and Mill Streets in the low 8's. 8.15 miles.
Tuesday: Snow day. I hit the Planet Fitness in Tewksbury and the way back to Haverhill to do that marathon pace workout that I didn't do the day before, and I set MP too optimistically at 6:25/mile. I'm not quite there yet. The workout was 2 x 2.5 miles and I bailed halfway through the second one. After a bathroom break, I ran another 20 minutes or so. 8 miles.
Wednesday: Another snow day, and a 5 x 5 minute workout at 6:20 pace. I did this on the treadmill at PF in Plaistow and didn't have any trouble this time. 8.2 miles.
Thursday: Back to work. I was at the PF in Milford and got in 8 miles in a little more than an hour. I was gradually bringing the pace down starting with 8:00 miles and then got the mph up to 8.3, but at around 45 minutes or so, I had to back it off a little bit. Considering the previous workout days, I can't complain. 8 miles.
Friday: Caitlyn and I had a miserable time trying to run in Worcester. Between icy sidewalks and cars, I don't think we averaged much faster than 9:15 or so. Yikes! Just good to get the miles in though. Did 8 short strides after. 6.9 miles.
Saturday: I didn't wake up in time to do the Fudgcicle (without proper preparation), so I just went to the PF in Amesbury and ran 8 on the treadmill. I wasn't feeling my best. I originally was going to do 10, but was going to lose my mind. 8 miles.
Sunday: I met Matt and Laura at NECC for our weekly run, but we decided that it was far too icy thanks to the overnight freeze. Unmotivated to run at a later time, I went to the Super 5K and run just an awful race despite a full warm-up on the course. It felt like I couldn't get a full breath of air. It was disappointing, but it was good to cool down with Frank and Jason. 10.4 miles.
Week: 57.65 miles
January: 244.65
February: 49.5
2011 Total: 294.15
Today (bonus!): I redeemed myself by getting in my long run on a work day. Caitlyn joined me for this one at Assumption. We ran about 10 loops around the school and then added on even more. I was shocked that she went this long as she'd never gone 2 hours before. The average pace was 7:57 even with 6 of the miles being over 8:00. It was great to go this long. 15.08 miles.
Sunday, January 30, 2011
1/24 - 1/30, BM Training Week 4
This was my bounce-back week. There was a lot of slow running, but a lot of miles so I am quite pleased. I am very fortunate to stay away from injuries. I never like to use my larger frame as an excuse. I have even vowed since August never to enter a Clydesdale division again even though I weigh 210. But I will say this. I do believe that I am more durable then some, so when I do get a tweak like last week, it makes me realize just how lucky I am.
Speaking of Clydesdale running, one of the big reasons why I am no longer interested is because it was too easy to win it. There are some 190+ runners faster than me out there, but they are few and far between. When I first saw that there was a USA Clydesdale & Filly Federation, I was excited that I could compete at a national level, but then I realized that the group was sponsoring the Big Man Run (five miles, three hot dogs, three beers!) and beer miles. And that is definitely not a shot at them, and their founder is very much into charity work, but it isn't exactly a serious approach. Basically, I refuse to let my weight be an excuse. I've gone from 3:56:56 at 240 pounds to 2:56:39 at 215 pounds. I will keep getting faster and keep getting lighter. I don't care what anyone says, I believe that I can get close to and even obtain a spot in the 2016 Olympic Trials if I train smart and hard (yes, I realize how far-fetched this is, but I am delusional and often still accomplish my goals). Even at 6'4", I will need to be under 190 to do this, most likely. If I don't want to be a Clydesdale then, I shouldn't be one now. It's a long road ahead, and I am simply looking to be under 2:50 in Boston!
Monday: Very easy 7 miles on the Treadmill in Milford. The Achilles felt better, but it was still important to go easy this week. I took an hour. 7 miles.
Tuesday: Didn't get to run until quite late - about 10:15pm. I ran quite slow again because of being cautious and because of the snowy and icy sidewalks. It wasn't too bad, but enough to be careful. 7.4 miles.
Wednesday: I met Caitlyn in Worcester and we ran at the beginning of the snowstorm. It was hard to get going because of the conditions and we were definitely around 9 minutes a mile. Another very slow run, but again in this recovery period that's never a bad thing. Went back to Haverhill for the snow day. 5.8 miles.
Thursday: The storm had just ended when I met Matt at Brickett Hill. We did 12 loops around the complex for over 10 miles. There was still a lot of packed snow so we had to go pretty slow for this, but we got in a pretty long mid-week run in. 10.25 miles.
Friday: I met Caitlyn in Worcester and we ran on a lot of back roads. Afterward I did 8 strides of about 75 meters or so since I was doing the Fudgcicle this next day. 6.75 miles
Saturday: I treated this Fudgcicle 5K like it was an actual race in regards to my preparation. I woke up early, eat my food, hydrated, got there early, warmed up fully, and most importantly I ran my own race. I was a slave to the Garmin, but it was helpful. I wanted to run the first 2 miles in 12 minutes and I did it in 11:55. I let Jason and Dan V. go out and just kept it chill at the beginning. They were way ahead and I was in 6th and briefly 7th a half mile into the race. By the time I got to the turn onto Pleasant Street at 2.5, I was only 5 seconds behind them, but then they pulled away. I was trying hard on that last mile and ran an even 6:00 for it, so it's not like I fell off. I was pleased with my work. It's my best on that course. Hard to believe that I once won the race with a minute slower a couple years ago! Just depends on who shows up. 10 miles.
Sunday: I ran a long run from NECC with Matt and Caitlyn. After a couple easy miles, we started to cruise pretty well. We did the big loop into West Newbury and Groveland and even saw Dan V. on East Broadway in Haverhill going the other way. Caitlyn stopped at 12.5 - don't think she was gone that far in quite a while - and then Matt and I tacked on an extra mile and a half. Splits were 8:29, 8:13, 7:37, 7:29, 7:37, 7:33, 7:18, 7:28, 7:18, 7:21, 7:19, 7:15, 7:03, 6:59. 14 miles. Great week of recovery!
Week: 61.15
Month: 236.5
Speaking of Clydesdale running, one of the big reasons why I am no longer interested is because it was too easy to win it. There are some 190+ runners faster than me out there, but they are few and far between. When I first saw that there was a USA Clydesdale & Filly Federation, I was excited that I could compete at a national level, but then I realized that the group was sponsoring the Big Man Run (five miles, three hot dogs, three beers!) and beer miles. And that is definitely not a shot at them, and their founder is very much into charity work, but it isn't exactly a serious approach. Basically, I refuse to let my weight be an excuse. I've gone from 3:56:56 at 240 pounds to 2:56:39 at 215 pounds. I will keep getting faster and keep getting lighter. I don't care what anyone says, I believe that I can get close to and even obtain a spot in the 2016 Olympic Trials if I train smart and hard (yes, I realize how far-fetched this is, but I am delusional and often still accomplish my goals). Even at 6'4", I will need to be under 190 to do this, most likely. If I don't want to be a Clydesdale then, I shouldn't be one now. It's a long road ahead, and I am simply looking to be under 2:50 in Boston!
Monday: Very easy 7 miles on the Treadmill in Milford. The Achilles felt better, but it was still important to go easy this week. I took an hour. 7 miles.
Tuesday: Didn't get to run until quite late - about 10:15pm. I ran quite slow again because of being cautious and because of the snowy and icy sidewalks. It wasn't too bad, but enough to be careful. 7.4 miles.
Wednesday: I met Caitlyn in Worcester and we ran at the beginning of the snowstorm. It was hard to get going because of the conditions and we were definitely around 9 minutes a mile. Another very slow run, but again in this recovery period that's never a bad thing. Went back to Haverhill for the snow day. 5.8 miles.
Thursday: The storm had just ended when I met Matt at Brickett Hill. We did 12 loops around the complex for over 10 miles. There was still a lot of packed snow so we had to go pretty slow for this, but we got in a pretty long mid-week run in. 10.25 miles.
Friday: I met Caitlyn in Worcester and we ran on a lot of back roads. Afterward I did 8 strides of about 75 meters or so since I was doing the Fudgcicle this next day. 6.75 miles
Saturday: I treated this Fudgcicle 5K like it was an actual race in regards to my preparation. I woke up early, eat my food, hydrated, got there early, warmed up fully, and most importantly I ran my own race. I was a slave to the Garmin, but it was helpful. I wanted to run the first 2 miles in 12 minutes and I did it in 11:55. I let Jason and Dan V. go out and just kept it chill at the beginning. They were way ahead and I was in 6th and briefly 7th a half mile into the race. By the time I got to the turn onto Pleasant Street at 2.5, I was only 5 seconds behind them, but then they pulled away. I was trying hard on that last mile and ran an even 6:00 for it, so it's not like I fell off. I was pleased with my work. It's my best on that course. Hard to believe that I once won the race with a minute slower a couple years ago! Just depends on who shows up. 10 miles.
Sunday: I ran a long run from NECC with Matt and Caitlyn. After a couple easy miles, we started to cruise pretty well. We did the big loop into West Newbury and Groveland and even saw Dan V. on East Broadway in Haverhill going the other way. Caitlyn stopped at 12.5 - don't think she was gone that far in quite a while - and then Matt and I tacked on an extra mile and a half. Splits were 8:29, 8:13, 7:37, 7:29, 7:37, 7:33, 7:18, 7:28, 7:18, 7:21, 7:19, 7:15, 7:03, 6:59. 14 miles. Great week of recovery!
Week: 61.15
Month: 236.5
Sunday, January 23, 2011
1/17 - 1/23, BM Training Week 3
I finally admitted that I was hurt. Last Thursday was hell on my Achilles, running a bit on snowy sidewalks. I went through the training anyway, although Friday I removed the hill training portion. I raced the Fudgcicle. I ran over 16 miles on Sunday. And then on Monday, I bailed on the steady state run on the treadmill. Denial phase was over. Recovery phase began.
Monday: 2 mile warm-up on the treadmill, then bailed the steady state after only 0.7 miles at 8.8mph. Did a little hill walking followed by some elliptical. 2.7 miles.
Tuesday: OFF (first off day in 36 days)
Wednesday: OFF
Thursday: 5 miles easy with Caitlyn on Mill Street. Achilles was better, but a little sore on the last mile. 5 miles.
Friday: OFF
Saturday: I ran the Fudgcicle, but the injury wasn't the issue. It was breathing. I was planning on running tempo, but instead I went out with Jason like an ass. I even commented that I was wearing the away jersey and probably wasn't going to take things seriously.
So I follow Jason with David Corbett right behind me and it was the three of us. I wanted to fall off at 1.25. Didn't. Said keep up with them. I wanted to fall off at 1.5. Didn't. Said keep up with them. I started to fall off at 1.75, pushed to get back, and then gave up. Strangely it wasn't the Achilles that kept me back, it was the cardio. The lack of training really seems to hurt. At any rate, at around 1.9 or so they started to distance themselves from me and I got to be a spectator watching David take off and then Jason make a pretty substantial comeback to finish only a couple seconds behind. I came in astonished to see the time well past the 19 minute mark as I finished in a humbling 19:21, continuing my decline from 18:53 to 19:02, and now almost 30 seconds slower. I need to run my own race and finish strong. That has always been my style, so I look forward to going out easier next time. Not to mention, the home jersey is definitely the better choice as witness numerous times including this 30:15 8K PR effort at the Feaster:
Niiice. 8.25 mile total for the day.
Sunday: I went to the GBTC Invite to see Ryan and Caitlyn run the 3K and 1 mile respectively. Ryan ran 9:15 and Caitlyn a 5:05 (she is going to get under 5, I know it). I ran for about 65 minutes outside along the Charles. 8 miles. Looking forward to getting back to it next week.
Week: 23.95 miles
Month: 175.35 miles
Monday: 2 mile warm-up on the treadmill, then bailed the steady state after only 0.7 miles at 8.8mph. Did a little hill walking followed by some elliptical. 2.7 miles.
Tuesday: OFF (first off day in 36 days)
Wednesday: OFF
Thursday: 5 miles easy with Caitlyn on Mill Street. Achilles was better, but a little sore on the last mile. 5 miles.
Friday: OFF
Saturday: I ran the Fudgcicle, but the injury wasn't the issue. It was breathing. I was planning on running tempo, but instead I went out with Jason like an ass. I even commented that I was wearing the away jersey and probably wasn't going to take things seriously.
So I follow Jason with David Corbett right behind me and it was the three of us. I wanted to fall off at 1.25. Didn't. Said keep up with them. I wanted to fall off at 1.5. Didn't. Said keep up with them. I started to fall off at 1.75, pushed to get back, and then gave up. Strangely it wasn't the Achilles that kept me back, it was the cardio. The lack of training really seems to hurt. At any rate, at around 1.9 or so they started to distance themselves from me and I got to be a spectator watching David take off and then Jason make a pretty substantial comeback to finish only a couple seconds behind. I came in astonished to see the time well past the 19 minute mark as I finished in a humbling 19:21, continuing my decline from 18:53 to 19:02, and now almost 30 seconds slower. I need to run my own race and finish strong. That has always been my style, so I look forward to going out easier next time. Not to mention, the home jersey is definitely the better choice as witness numerous times including this 30:15 8K PR effort at the Feaster:
Niiice. 8.25 mile total for the day.
Sunday: I went to the GBTC Invite to see Ryan and Caitlyn run the 3K and 1 mile respectively. Ryan ran 9:15 and Caitlyn a 5:05 (she is going to get under 5, I know it). I ran for about 65 minutes outside along the Charles. 8 miles. Looking forward to getting back to it next week.
Week: 23.95 miles
Month: 175.35 miles
Sunday, January 16, 2011
1/10 - 1/16, BM Training Week 2
One of my strongest assets of a runner is my knack for staying injury-free. I attribute this to many things, but the two most important is my incorporation of some chi running principles as well as my willingness to run easy pace several times a week. Running with snow on the roads has been a little tough. I had to deal with some Achilles pain over the past few days. It has improved, but I need to be careful.
Monday: Another 5 mile steady state run in Worcester. Neither Caitlyn or I had watches but we did it on feel, and it was very strong throughout. We warmed up with about 2.4 or so and then rocked the work-out portion. 7.4 miles.
Tuesday: I ran in Douglas before rehearsal. This was an easy paced run. Part of it was done on packed snow on the SNETT. It's actually a lot nicer to run their with snow than in the warmer months because of the bumps on the trail. Felt a little tired from Monday, but the run felt good at an easier pace. 7.4 miles.
Wednesday: Matt and I ran in the afternoon of the winter storm. It was pretty rough out there. We started at his house and did 8 loops at Brickett Hill. It was a lot of fun to run in the storm though. 7.75 miles.
Thursday: I ran a few miles with Sumner in Uxbridge - she had already run her main workout - and then I finished my 10 mile run with pick-ups from miles 4-7.5 or so. This is when I started to have a little Achilles pain from dealing with snow and ice. 10 miles.
Friday: Ditched the hill workout for an easier run with Caitlyn in Worcester. We ran about a half hour and then did some strides. Pain was a little better, but not completely gone. 4.65 miles.
Saturday: Fudgcicle 5K (3.15 I like to say). Warmed up with about 3 miles and went out kind of strong despite temperatures barely above zero. I think the first mile was around 5:54 for me. A HS runner was getting splits called to him at each mile marker. I ended up with slower 2nd and 3rd miles, while last week was a lot more balanced. For the weather though I can't complain. There was a point when Frank, Jason, and I were all in the same pack. I slipped behind, got ahead, and then Jason zipped by at about 2.25 without his shoes which he ditched at mile 2...yikes I can't imagine what that felt like, but I could see his footprints all the way back to the line. Finished in 19:02, 9 seconds slower than last week, but with those temperatures, that's actually pretty good. Cooled down on the course with Matt and Caitlyn. 9.5 miles.
Sunday: I met Jeff at NECC and it was awesome to run with him again. We did 30 minutes before I continued solo on the big West Newbury/Groveland loop for another 12.5 miles. My legs were pretty sore for the last few miles and I definitely did this run in the low 8's for average pace. I felt a little banged up. I am thinking about taking tomorrow off. We'll see. 16.4 miles.
Week: 63.1 (4th straight 60+ week)
Month: 151.4
Monday: Another 5 mile steady state run in Worcester. Neither Caitlyn or I had watches but we did it on feel, and it was very strong throughout. We warmed up with about 2.4 or so and then rocked the work-out portion. 7.4 miles.
Tuesday: I ran in Douglas before rehearsal. This was an easy paced run. Part of it was done on packed snow on the SNETT. It's actually a lot nicer to run their with snow than in the warmer months because of the bumps on the trail. Felt a little tired from Monday, but the run felt good at an easier pace. 7.4 miles.
Wednesday: Matt and I ran in the afternoon of the winter storm. It was pretty rough out there. We started at his house and did 8 loops at Brickett Hill. It was a lot of fun to run in the storm though. 7.75 miles.
Thursday: I ran a few miles with Sumner in Uxbridge - she had already run her main workout - and then I finished my 10 mile run with pick-ups from miles 4-7.5 or so. This is when I started to have a little Achilles pain from dealing with snow and ice. 10 miles.
Friday: Ditched the hill workout for an easier run with Caitlyn in Worcester. We ran about a half hour and then did some strides. Pain was a little better, but not completely gone. 4.65 miles.
Saturday: Fudgcicle 5K (3.15 I like to say). Warmed up with about 3 miles and went out kind of strong despite temperatures barely above zero. I think the first mile was around 5:54 for me. A HS runner was getting splits called to him at each mile marker. I ended up with slower 2nd and 3rd miles, while last week was a lot more balanced. For the weather though I can't complain. There was a point when Frank, Jason, and I were all in the same pack. I slipped behind, got ahead, and then Jason zipped by at about 2.25 without his shoes which he ditched at mile 2...yikes I can't imagine what that felt like, but I could see his footprints all the way back to the line. Finished in 19:02, 9 seconds slower than last week, but with those temperatures, that's actually pretty good. Cooled down on the course with Matt and Caitlyn. 9.5 miles.
Sunday: I met Jeff at NECC and it was awesome to run with him again. We did 30 minutes before I continued solo on the big West Newbury/Groveland loop for another 12.5 miles. My legs were pretty sore for the last few miles and I definitely did this run in the low 8's for average pace. I felt a little banged up. I am thinking about taking tomorrow off. We'll see. 16.4 miles.
Week: 63.1 (4th straight 60+ week)
Month: 151.4
Sunday, January 9, 2011
1/3 - 1/9, BM Training Week 1
The first week of marathon training was most definitely a success. I did everything that I set out to do, minus one small thing that wasn't a big deal. With 14 weeks to go, there is a long road ahead, but I really couldn't have asked for a better start. I also set a PR for most miles in 3 weeks...196 or something. The mid-60s really feels like a good weekly mileage for me.
Monday: I ran with Caitlyn for my 5 mile steady state run (7:00 pace). Warmed up with 2 miles. The first mile was 7:01, then on the uphill 2nd mile we ran 7:11, but then we ran a few in the 6:40 range. The effort felt about the same the whole way, so the effort was steady state moreso than the pace. 7 miles.
Tuesday: I had a very busy day and didn't start running until 11:15pm. I ran 30 minutes on treadmill before I just felt entirely pooped despite only averaging like 8:10. I decided to run the rest of the run outside and did another half hour a little bit faster. I ran into the next day. Didn't get enough sleep, needless to say. 7.5 miles.
Wednesday: Met Caitlyn in Worcester for an hour run. We ran a similar course to Monday with a little extra added. I didn't feel terrific in the first few miles, but then we picked it up. It averaged 7:51 a mile. 8.15 miles.
Thursday: I was in Uxbridge for band practice so I gave Sumner a call and we ran what was originally going to take 10 miles, but it ended up being over a half marathon! It was a fun long run that averaged 7:53 a mile. We are planning to run every Thursday. Between her and Caitlyn, I don't have to do much solo running at all during the week. 13.3 miles.
Friday: Met Caitlyn in Worcester on my way back to Haverhill. We ran that Monday loop, but I had hill training so I said farewell after 4 miles, stopped at the bathroom at McD's and did 8 short 45 second repeats at an apartment complex off of Mill Street. I didn't run too fast of an effort until the last few, but even those weren't too fast. Didn't want to do too much on the first hill repeat workout. 8.25 miles.
Saturday: Matt and I ran the Fudgcicle race. I don't have much speed and was just looking to run a consistent pace. I ran 6:01, 6:02, and 6:05. Not too bad. It was hard to find the next gear, and I was trying on the last half mile or so. 18:52 total and 5th place. The warm-up was 2.5 miles, and the cool-down was slightly more than the course. 9 miles.
Sunday: Matt and I did the big loop from NECC at a pretty easy pace. I'd say it was right around 8 minute pace, maybe a touch faster. I forgot my watch, which was a good thing because I went entirely on feel. Obviously, I've put in a lot of work lately with the hills and the race, so I was happy Matt was willing to run a little easier. 13.3 miles.
Week: 66.5 miles
Month: 88.3 miles
Monday: I ran with Caitlyn for my 5 mile steady state run (7:00 pace). Warmed up with 2 miles. The first mile was 7:01, then on the uphill 2nd mile we ran 7:11, but then we ran a few in the 6:40 range. The effort felt about the same the whole way, so the effort was steady state moreso than the pace. 7 miles.
Tuesday: I had a very busy day and didn't start running until 11:15pm. I ran 30 minutes on treadmill before I just felt entirely pooped despite only averaging like 8:10. I decided to run the rest of the run outside and did another half hour a little bit faster. I ran into the next day. Didn't get enough sleep, needless to say. 7.5 miles.
Wednesday: Met Caitlyn in Worcester for an hour run. We ran a similar course to Monday with a little extra added. I didn't feel terrific in the first few miles, but then we picked it up. It averaged 7:51 a mile. 8.15 miles.
Thursday: I was in Uxbridge for band practice so I gave Sumner a call and we ran what was originally going to take 10 miles, but it ended up being over a half marathon! It was a fun long run that averaged 7:53 a mile. We are planning to run every Thursday. Between her and Caitlyn, I don't have to do much solo running at all during the week. 13.3 miles.
Friday: Met Caitlyn in Worcester on my way back to Haverhill. We ran that Monday loop, but I had hill training so I said farewell after 4 miles, stopped at the bathroom at McD's and did 8 short 45 second repeats at an apartment complex off of Mill Street. I didn't run too fast of an effort until the last few, but even those weren't too fast. Didn't want to do too much on the first hill repeat workout. 8.25 miles.
Saturday: Matt and I ran the Fudgcicle race. I don't have much speed and was just looking to run a consistent pace. I ran 6:01, 6:02, and 6:05. Not too bad. It was hard to find the next gear, and I was trying on the last half mile or so. 18:52 total and 5th place. The warm-up was 2.5 miles, and the cool-down was slightly more than the course. 9 miles.
Sunday: Matt and I did the big loop from NECC at a pretty easy pace. I'd say it was right around 8 minute pace, maybe a touch faster. I forgot my watch, which was a good thing because I went entirely on feel. Obviously, I've put in a lot of work lately with the hills and the race, so I was happy Matt was willing to run a little easier. 13.3 miles.
Week: 66.5 miles
Month: 88.3 miles
Sunday, January 2, 2011
12/27 - 1/2, Recovery Week #6
I got in another week of a lot of miles. It wasn't entirely pretty, but it was still beneficial and I managed to get a PR. 2010 was recapped a ton in my previous post, so there is no need to talk about that. It is there however, if you are so inclined. I found out that I have run 23 straight days.
Monday: I met Matt at his place at 8am towards the end of the blizzard. That was almost 2 miles and we ran a little over 6 miles loop around Brickett Hill several times. I had some juice and ran back home. 10 miles.
Tuesday: Didn't run until the evening and again ran with Matt, although I actually had 2 beers and I never drink. I was so bloated that I couldn't get a full breath of air. Fortunately we ran by my neighborhood and I told him I had to stop. It was pretty brutal. 1.9 miles.
Wednesday: A lot of running. I had to get my car which was at Matt's, so that was a short 1.9 mile run. I ran on the treadmill at Planet Fitness in Plaistow for 6.25 miles. In the evening, I ran with Andrew at NECC for another 6.25 or so. 14.4 miles.
Thursday: Parked my car in downtown Newburyport and ran to the north end of Plum Island and back at around 7:35 average per mile. It was a lot of fun. 10 miles.
Friday: Ran with Matt from Winnekenni up Corliss Hill and back on 108. We ran up to the castle and back down before doing 6 strides. 7 miles.
Saturday: Hangover Classic 10K. Not the most organized race, but that's nothing new for this one. This was the worst I'd seen though, it even included a beach portion of around a half mile. I warmed up with a little over 2.5 miles. The start was a mess and my first mile was 6:36. Miles 2 and 3 were in the low 6:10s, then the beach portion really slowed me down with a 6:46. I still gained on other runners. I got miles 5 and 6 back down to the low 6:10s before I picked it up over the last 0.2. I never got permanently passed and even PR'ed with a 39:27, but I know under decent racing conditions (good start, no beach) I could have been in the mid 38's. I won't complain about a PR though. 8.75 miles
Sunday: Was thinking about going to the BU Mini-Meet and was on my way but teammates were having car trouble. Since they weren't going, I didn't want to go alone. I was approaching exit 41 so I decided to run a couple Feaster Five loops, but I wasn't properly dressed when the rain hit. I cut it short at 4 miles and ran another 9 in the PM. Both runs averaged in the high 7's for pace. 13.05 miles.
Week: 65.1 miles
December: 232.2
2010: 2,300
January: 21.8
Monday: I met Matt at his place at 8am towards the end of the blizzard. That was almost 2 miles and we ran a little over 6 miles loop around Brickett Hill several times. I had some juice and ran back home. 10 miles.
Tuesday: Didn't run until the evening and again ran with Matt, although I actually had 2 beers and I never drink. I was so bloated that I couldn't get a full breath of air. Fortunately we ran by my neighborhood and I told him I had to stop. It was pretty brutal. 1.9 miles.
Wednesday: A lot of running. I had to get my car which was at Matt's, so that was a short 1.9 mile run. I ran on the treadmill at Planet Fitness in Plaistow for 6.25 miles. In the evening, I ran with Andrew at NECC for another 6.25 or so. 14.4 miles.
Thursday: Parked my car in downtown Newburyport and ran to the north end of Plum Island and back at around 7:35 average per mile. It was a lot of fun. 10 miles.
Friday: Ran with Matt from Winnekenni up Corliss Hill and back on 108. We ran up to the castle and back down before doing 6 strides. 7 miles.
Saturday: Hangover Classic 10K. Not the most organized race, but that's nothing new for this one. This was the worst I'd seen though, it even included a beach portion of around a half mile. I warmed up with a little over 2.5 miles. The start was a mess and my first mile was 6:36. Miles 2 and 3 were in the low 6:10s, then the beach portion really slowed me down with a 6:46. I still gained on other runners. I got miles 5 and 6 back down to the low 6:10s before I picked it up over the last 0.2. I never got permanently passed and even PR'ed with a 39:27, but I know under decent racing conditions (good start, no beach) I could have been in the mid 38's. I won't complain about a PR though. 8.75 miles
Sunday: Was thinking about going to the BU Mini-Meet and was on my way but teammates were having car trouble. Since they weren't going, I didn't want to go alone. I was approaching exit 41 so I decided to run a couple Feaster Five loops, but I wasn't properly dressed when the rain hit. I cut it short at 4 miles and ran another 9 in the PM. Both runs averaged in the high 7's for pace. 13.05 miles.
Week: 65.1 miles
December: 232.2
2010: 2,300
January: 21.8
Saturday, January 1, 2011
2010 - The Year in Running
2010 was a tremendous year in regards to my running. Most of it was not all that great in regards to performance, but from August on it was simply fantastic. It took a lot of patience, better eating, hard work, and also knowing when not to work hard. I'm very happy with my accomplishments in 2010 and I look forward to keep going in 2011.
Race Log 2010
1/1 - Hangover Classic 10K, 42:07
1/9 - Fudgcicle 3.17M, 20:28
1/16 - Fudgcicle 3.17M, 20:27
1/23 - Fudgcicle 3.17M, 20:34
2/13 - Bradford Valentine 5M, 34:05
2/21 - Freeze Your Buns 5K, 21:02
These 6 races were in a period of non-serious training and the results show that. The extremely slow time at Bradford was due to running while recovering from illness. I geared towards the New Bedford Half at this point and started getting a little more serious...
2/28 - Hyannis 10K (actually 6.35M), 41:55
3/15 - New Bedford Half Marathon, 1:35:40
4/11 - Great Bay Half Marathon, DNF
4/20 - Good Times 5K, 20:56
4/24 - Hampton Rotary 5K, 20:32
4/25 - Community 5K for Autism Awareness, 19:57
I went through a dismal stretch where I bombed at the New Bedford Half and then decided to redeem myself at the Great Bay Half where I got sick and didn't even finish the race. Needless to say I was in very rough shape. However, later on my 5K times improved from 20:56 to 19:57, so there was something to look forward to even though it was still way off my 18:33 PR
5/2 - Bentley School 5K, 19:09
5/29 - Sons of Italy 5M, 32:43
6/6 - Rhody 5K, 19:44
6/12 - St. Patrick's 5K, 18:54
6/29 - Good Times 5K, 19:17
7/4 - LL Bean 10K, 40:37
I had a good stretch from May to the Fourth. My 5K got down to 18:54 and I ran fairly decent on the difficult LL Bean 10K course in Freeport, Maine. I still wanted to get under 40 minutes, so I wasn't entire satisfied. Unfortunately it would get worse before it got better.
7/9 - Hillsboro Balloon Festival 5K, 20:16
7/13 - River Rivals Track Meet 1 Mile, 5:36
7/27 - Yankee Homecoming 10 Mile, 1:46:36
8/1 - High Street Mile, 5:29
8/3 - River Rivals Track Meet 2 Mile, 12:24; 1 Mile, 5:52
8/7 - Sandown Old Town Days 5 Miler, 31:53
8/10 - River Rivals Track Meet 1 Mile, 5:37
8/17 - River Rivals Track Meet 1 Mile, 5:47
8/24 - Good Times 5K, 18:55
The Yankee Homecoming was almost as bad as the Great Bay Half earlier in the year. I got sick mid-race and managed to finish, but it was demoralizing. I did some mile work at the River Rivals Track Series instead of doing a lot of Good Times races this summer. It certainly helped my speed, but still had a tough time on the track. I did well at the High Street Mile, ran very solid at Sandown, and got the 5K back under 19 minutes, so I managed to get some momentum going into XC season and marathon training.
8/29 - GMAA Scholarship Run 5K (XC), 19:27
9/1 - CMS Devens 5K, 20:28
9/8 - Roger H. Schonning 5K, 19:32
9/18 - Pelham Old Home Days, 18:55
9/25 - Codfish Bowl 8K (XC), 33:06
10/16 - Topsfield XC Festival (8K), 33:16
This stretch of running put things in place for some speed. I had some trouble in some of the XC races, but the training was solid. It set me up for a huge stretch of PR's en route to Philly.
10/23 - Peabody Police Charity 5K, 18:14
10/31 - White Mountain Milers Half Marathon, 1:26:59
11/6 - Winnekenni Trail Run (4M), 26:07
11/7 - USATF-NE XC Championships (10K), 39:34
11/21 - Philadelphia Marathon, 2:56:39
11/25 - Feaster Five (8K), 30:15
11/27 - Run Off That Turkey Trot 5K, 19:12 (Altamont, NY)
1/1 - Hangover Classic 10K, 39:28
Even though it was technically a 2011 race, I put in the Hangover Classic again to make it go full circle. I ran the Hangover Classic last year over 2 1/2 minutes slower. I'm in an entirely different class right now and I am very, very optimistic about the future. In 2010, I improved my PR in the mile, 5K, 8K, 10K, 10 Mile (while running the half), half marathon, and marathon. I am sure I will improve on all of these times in 2011, and I already have in the 10K. The scary thing about it was I would have easily ran in the mid-38's on a better structured course.
I ran 40 races last year and I think that may be the most I've done in a year. I'm sure I'll run close to that number again this year. I'm looking forward to Boston in April, some fast 5-10K racing after that, and possibly a fall marathon, so it will be a very active year.
Race Log 2010
1/1 - Hangover Classic 10K, 42:07
1/9 - Fudgcicle 3.17M, 20:28
1/16 - Fudgcicle 3.17M, 20:27
1/23 - Fudgcicle 3.17M, 20:34
2/13 - Bradford Valentine 5M, 34:05
2/21 - Freeze Your Buns 5K, 21:02
These 6 races were in a period of non-serious training and the results show that. The extremely slow time at Bradford was due to running while recovering from illness. I geared towards the New Bedford Half at this point and started getting a little more serious...
2/28 - Hyannis 10K (actually 6.35M), 41:55
3/15 - New Bedford Half Marathon, 1:35:40
4/11 - Great Bay Half Marathon, DNF
4/20 - Good Times 5K, 20:56
4/24 - Hampton Rotary 5K, 20:32
4/25 - Community 5K for Autism Awareness, 19:57
I went through a dismal stretch where I bombed at the New Bedford Half and then decided to redeem myself at the Great Bay Half where I got sick and didn't even finish the race. Needless to say I was in very rough shape. However, later on my 5K times improved from 20:56 to 19:57, so there was something to look forward to even though it was still way off my 18:33 PR
5/2 - Bentley School 5K, 19:09
5/29 - Sons of Italy 5M, 32:43
6/6 - Rhody 5K, 19:44
6/12 - St. Patrick's 5K, 18:54
6/29 - Good Times 5K, 19:17
7/4 - LL Bean 10K, 40:37
I had a good stretch from May to the Fourth. My 5K got down to 18:54 and I ran fairly decent on the difficult LL Bean 10K course in Freeport, Maine. I still wanted to get under 40 minutes, so I wasn't entire satisfied. Unfortunately it would get worse before it got better.
7/9 - Hillsboro Balloon Festival 5K, 20:16
7/13 - River Rivals Track Meet 1 Mile, 5:36
7/27 - Yankee Homecoming 10 Mile, 1:46:36
8/1 - High Street Mile, 5:29
8/3 - River Rivals Track Meet 2 Mile, 12:24; 1 Mile, 5:52
8/7 - Sandown Old Town Days 5 Miler, 31:53
8/10 - River Rivals Track Meet 1 Mile, 5:37
8/17 - River Rivals Track Meet 1 Mile, 5:47
8/24 - Good Times 5K, 18:55
The Yankee Homecoming was almost as bad as the Great Bay Half earlier in the year. I got sick mid-race and managed to finish, but it was demoralizing. I did some mile work at the River Rivals Track Series instead of doing a lot of Good Times races this summer. It certainly helped my speed, but still had a tough time on the track. I did well at the High Street Mile, ran very solid at Sandown, and got the 5K back under 19 minutes, so I managed to get some momentum going into XC season and marathon training.
8/29 - GMAA Scholarship Run 5K (XC), 19:27
9/1 - CMS Devens 5K, 20:28
9/8 - Roger H. Schonning 5K, 19:32
9/18 - Pelham Old Home Days, 18:55
9/25 - Codfish Bowl 8K (XC), 33:06
10/16 - Topsfield XC Festival (8K), 33:16
This stretch of running put things in place for some speed. I had some trouble in some of the XC races, but the training was solid. It set me up for a huge stretch of PR's en route to Philly.
10/23 - Peabody Police Charity 5K, 18:14
10/31 - White Mountain Milers Half Marathon, 1:26:59
11/6 - Winnekenni Trail Run (4M), 26:07
11/7 - USATF-NE XC Championships (10K), 39:34
11/21 - Philadelphia Marathon, 2:56:39
11/25 - Feaster Five (8K), 30:15
11/27 - Run Off That Turkey Trot 5K, 19:12 (Altamont, NY)
1/1 - Hangover Classic 10K, 39:28
Even though it was technically a 2011 race, I put in the Hangover Classic again to make it go full circle. I ran the Hangover Classic last year over 2 1/2 minutes slower. I'm in an entirely different class right now and I am very, very optimistic about the future. In 2010, I improved my PR in the mile, 5K, 8K, 10K, 10 Mile (while running the half), half marathon, and marathon. I am sure I will improve on all of these times in 2011, and I already have in the 10K. The scary thing about it was I would have easily ran in the mid-38's on a better structured course.
I ran 40 races last year and I think that may be the most I've done in a year. I'm sure I'll run close to that number again this year. I'm looking forward to Boston in April, some fast 5-10K racing after that, and possibly a fall marathon, so it will be a very active year.
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