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!
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