Thursday, October 29, 2009

Night & Morning

I got out of work a little later than normal. It was getting dark and it was already raining and windy. Hence, I wimped out and ran on the treadmill. Ten hours after finishing up my Wednesday afternoon, I jumped on the treadmill again for an early morning, pre-work run. Having my run done before 06:30 felt good. I'm tired now, but I enjoyed not having it hang over my head all day.

Now getting up at 04:30 might seem like a heroic dedication but it's not. A moment for some perspective: my friend and colleague, Martin, is the epitome of hard work and dedication. On Wednesday Martin, who ran 2:32 for 26.2 earlier this month, ran to and from work. Before mentioning it was raining on Wednesday, I'll tell you that he lives fifteen miles away from work. On a little ole Wednesday, he was putting in 30 miles! The guy is an animal. He will also make you realize that you're not that dedicated and you're not working that hard.

Thursday 10.29.09
AM: 9.25 miles in 63:00
A revelation occurred during this early morning jaunt on the treadmill: running 6:20s isn't that hard. For a long time now, I've had in my head that anything is sub 7:00 is a bit of a push. I'm starting to think differently. Just b/c it feels fast doesn't mean it's hard. I've been having lots of runs like this lately and these runs have brought me to this revelation. Fast or maybe faster than slow, relatively speaking, doesn't have to be arduous.

Wednesday 10.28.09
AM: core
PM: 13.25 miles in 85:30
Good workout on the treadmill:
5 mile warmup
4 x 1 mile (all in 5:27) w/ .25 mile recovery
3.25 mile warmdown (last two: 6:35, 5:58)
I felt strong on the mile pickups. They went well. But what I really wanted to get out of the workout was the end. I'm trying to finish my runs at a faster cadence. So, the milers were there to tire my legs, and the last mile was there to see what I could do. I was totally in control and running sub 6:00 felt relatively easy. This is a positive development in terms of my strength and stamina.

Tuesday 10.27.09
AM: Dr. Mika appt
PM: 60 minutes on the bike
The good doctor checked out my legs and all is well. Everything feels good to him and he told me to race away. Propped the bike up on the indoor trainer and cruised for an hour. Easy recovery day.

Monday, October 26, 2009

Canton Fall Classic

First thought that came into my mind postrace: wow. Second thought: I'm in better shape than I thought (speedwise). Now, I'm not going to go crazy b/c in retrospect the time isn't that great, but it is better than I thought it would be. Saturday I posted that I wanted to run sub 17:00. Sunday I was five ticks away from sub 16:00.

5k time: 16:05 (04.68)
pace: 5:11
place: 1
mile 1: 4:59
mile 2: 5:24
mile 3.1: 5:40

Little bit of backstory: the 5k and 10k go off together and I was already feeling a little guilty for not doing the longer of the two races, so I wanted to take it out hard. I didn't think about it until about 1/10 of a mile into the race but I heard a spectator say, "Go Jason." He was referring to Jason Cakouros (sp?) of HFC. I thought to myself: "Damn. That would be pretty embarrassing if a 10k'er was ahead/near me if I'm only going 5k." I picked it up and kept the pedal down until the 5k made the right hand turn.

When the kid at the mile yelled "4:57." I actually laughed outloud. I thought that I'd be paying for that soon enough. I couldn't tell you the last time I did a sub 5:00 mile. The second mile was mostly uphill and I knew I'd be slower. I was. At about 1 3/4 the motorcycle cop that acted as lead vehicle started talking to me. He was a pretty cool guy. He kept telling me how nobody was near me. He said it in an encouraging tone but I was thinking: "Hey, are you trying to get me to slow down?"

I worked the last mile. I tried to keep pushing on the last straightaway. Pet peeve of the race (and many others) now surfaces: the third mile was not marked. For my (b)log, I wanted to see the split for the third mile. My best guess is that it was somewhere between 5:08 and 5:10. As I made the final turn and saw 15 minutes still on the clock, I was psyched. In retrospect, it's nothing to get overly giddy about b/c all the big boys were running their tails off at the Mayor's Cup.

Still, it was a good day. The sun was bright and warm. The wind whipped around just a little bit.

Harvey Blonder puts on a good show. Here are the official results.

On Monday, I did a shakeout run.
AM: core
PM: 10.25 miles in 71:23
A little sore in the calves but all else was good. Despite turning the legs over pretty good, I still felt fresh.
Harvey Blonder puts on a good show.

Sunday, October 25, 2009

This Week in Running

This week ended with a race: The Canton Fall Classic. I ran better than I anticipated. I'll post a full race report tomorrow, but the skinny is that I won the 5k in 16:05. I posted yesterday that I hoped to run sub 17:00 and/or sub 5:30 pace. I did that; I guess I underestimated my 5k shape (haven't done one in quite a while). I was surprised I ran that time b/c I haven't done any speedwork. This was my first race since the marathon. My body has been feeling good...didn't know it was feeling so good to be only 14 seconds off my PR. The race marked the end to a good week.

Numbers for the day:
10.7 total miles (5k warmup, 5k race, 4.5 miles cooldown)

Numbers for the week:
53.45 miles in 5 runs
5 core workouts
63 minutes on the bike

Saturday, October 24, 2009

Haunted Hayride

Tomorrow I plan on racing. My legs I have ready for the last week or so. I'm going to try a 5k. I'm excited and curious about it. I haven't entered a 5k race in years. I'm talking many years. Maybe the last 5k I did was CVS back in 03 or 04. Should be interesting. I want to run it hard w/out tightening the calf which has been feeling great. I'll need a good warmup. Don't know what to expect. Want to at least go sub 17:00 and sub 5:30 pace. I'll be p'oed if that doesn't happen.

Still looking for a 1/2 marathon to run. Thought I found one in Manchester on November 1 but they don't have race day packet pickup. I'm not going to travel over 2 hours just to pickup a race bib to just have to do it all again the next day. I wish they didn't think they were the Boston Marathon.

Saturday 10.24.09
AM: core
Had to put in a full day of work today. Got home in time to give KJ a bath and read her a story. Wanted to go to the gym to lift but it didn't open until 7:00 on Saturday and I had to be to work by 8:00. That sucked. I get irked when work doesn't allow me to workout.

Friday 10.23.09
PM: 7.25 miles in 54:03
Started the run in the light and finished it in the dark. If that's not a sign the winter is headed our way, nothing is. This run also reminded me of temporary night blindness. That is, when you're running into the traffic, the headlights of cars blinds you and doesn't let you see where you are stepping.
Highlight of the run: going over to Aggie trails and realizing they were setting up for haunted hayrides. I think I scared some of the kids hiding on the side of the trail. Guess they weren't expected a running to pass by at a medium pace. The hayride looked like lots of fun; we'll surely have to take KJ there in a couple of years. Lowlight of run: major cramps last fifteen minutes killed the overall pace of my jog.

Thursday 10.22.09
AM: core
PM: 11.25 miles in 84:52
Today was a workout:
10 x 3 min hard w/ 1 min recovery
Prior to the run, I'm pretty sure I bumped into a trio of middle schoolers smoking pot in the woods. They looked as guilty as sin and reeked of bud when I passed them. It actually really irritated me. I mean, really, thirteen year olds smoking up?
The workout was good. Prior to it, I was in a slow comfortable pace and could've easily remained in that "groove." The workout, once started, went well. I felt strong. It reminded me of the same workout I did (except x12) in August. My legs feel ready for a race.

Wednesday, October 21, 2009

Moving Along

Wednesday 10.21.09
AM: core
PM: 10.25 miles in 72:37
Not intentionally but this easy run got quicker and quicker as the run progressed. I was on and out-and-back trail, and when I turned to head home, I picked it up without feeling an uptick in intensity. I felt myself going faster w/out working harder. I fell into a good groove. Nice and smooth. Going to do some harder stuff tomorrow and am ready for it.

Tuesday 10.20.09
AM: core
PM: bike for ~62 minutes
Started the bike on the indoor trainer and finished on the roads. KJ and I kept each other company for the first part of the workout, and when J got home, I had to get outside b/c it was so nice out. Mid sixties. It snowed on Sunday, so I need to savor all the good weather I can get.

Monday, October 19, 2009


AM: core
PM: 13.5 miles in 90:40
From the get-go, I felt strong. This was a good run and that makes two in a row. In the middle of this one, I did 3 x 10 minutes hard w/ 1:45 recovery. I was certainly sub 6:00 on the pickups; the only reason why I might've been slower would be that I was running on trail, and trails are becoming increasingly leaf covered these days. Now, I've been thinking about my conversation w/ Justin Fyffe after the DeMar marathon and he mentioned that he'd been doing lots of workouts on tired legs. On a smaller, micro-scale, I tried to apply that thinking to today's run. Instead of finishing my last 5k at a slow, dead legs pace, I wanted to finish w/ some mojo. I ran all three of my last miles at a faster clip than I normally would. That's a step in the right direction.

I feel completely recovered from the September 27 marathon and am now looking to race. I'm thinking about Manchester City Half Marathon on November 1. My last few runs have been excellent and I feel I have a couple good ones in my legs before the season closes up. I need to do some racing.

Sunday, October 18, 2009

This Week in Running

Sunday 10.18.09
AM: core and 15 miles in 95:00
I am a whip. Did this run on the t'mill. Was thinking about racing but with the recent headcold and poor weather conditions, I opted out. Felt good on the treadmill and did a steady progression run. The last 10k was sub 6:00. My fastest mile = 5:24 and that was w/out major stress. A good run that left me thinking: how would I have raced today? On the upside, I spent the day w/ the family and that was fun.

Saturday 10.17.09
AM: 7.25 miles in 53:40
Headcold is making me groggy and tired. Still thinking about whether or not to race so made today my easy day in case I'm feeling real strong later in the day.

Friday 10.16.09
PM: lifting routine
Feeling like absolute crap, but headed to the gym and threw some iron around for 80 minutes or so. Did some stretches too.

Weekly Data
52 1/2 miles in 5 runs
5 core workouts
50 minutes on the bike
1 lifting sequence

Two late nights at work and a cold left my mileage shorter than I would've liked. Was thinking about a race but that didn't happen. Want to do two more races w/in the next month. I feel like I'm in pretty good shape. I've felt strong in the legs lately.

Just checked the Bay State Marathon results. Congrats to a couple of CMS guys, Justin Fyffe and Jim Johnson, for excellent races in poor weather. Old battery mate Tim Snow ran fast in the half as well.

Thursday, October 15, 2009

Quick 8

Thursday 10.15.09
AM: core
PM: 8 miles in 50:44
Another late day at work led to a quick eight on the t'mill. Despite feeling the nascent stages of a headcold coming on (sore throat/runny nose), I had a great run. Middle miles were all sub 6:00: 5:50, 5:40, 5:38, 5:38. Pace felt easy and sustainable. Both of which are good signs. On a day like today, I am happy that we bought a treadmill b/c I think it helped me get the pace down below 6:00.

Wednesday 10.14.09
AM: core
PM: indoor bike 50 mins.
Would've gone longer but an evening work obligation cut this workout short.

Tuesday 10.13.09
AM: core
PM: 10.5 miles in 69:54
Felt good from the get-go. Pace was slow in some spots but I worked to keep it honest throughout. If I felt the pace slow due to wet trails, I made sure to push it in other spots. Again, I didn't feel like I was pressing; I got myself into a good groove. An encouraging run that made me realize that I am now fully recovered from the marathon.

Monday, October 12, 2009

This Week in Running + Columbus Day

It took my legs a good ten days to recover from the DeMar marathon. Got pictures from it in the mail this week and that allowed me to relive the final steps. Still happy about the PR, but now I'm thinking I can lower it even more. My plan now is to start transitioning to shorter distances 5k - 15k for the winter and spring. I'm hoping my legs (esp calf) holds up for the increased speed that this type of training requires.

New pictures of Kerin are available. Newest album is #15.

The rest of last week and the beginning of this week:

Friday 10.9.09

PM: lifting sequence

At work today, I had the delightful experience of a muscle cramp/spasm/charlie horse in my upper right adductor/hamstring. It was uncomfortable to sit and has been for the last couple of days. It hasn't affecting my running.

Saturday 10.10.09

AM: 16.25 miles in 1:57.23

Felt good the whole way. Not worrying about pace too much. Ended with a series of sub 7:00's. This run didn't kill me but I wasn't exactly in the mood to go another eight live I would've in August.

Happy Birthday Stacey.

Sunday 10.11.09

AM: core and 7.25 in 52:48

Easy run at Adams Farm. The leaves are really falling now and it's cool to run through them as they leisurely make their way to the ground. Everyone should experience this.

Monday 10.12.09

AM: 11.5 miles in 84:24

Did a controlled workout at the track today. First time since the 26.2. This wasn't an all-out workout by any means. The objective was to get my legs moving again. Objective: run 6 x 1k w/ 200 meter recovery @ 5:20 mile pace. This isn't ambitious, I know. My splits: 3:24, 3:25, 3:21, 3:20, 3:20, 3:17. I felt better toward the end of the workout. I did not push or press at anytime, so that's good. My breathing told me I could've done more, and I think I could've considering in September I did 7 x 1 mile in only a slightly slower pace.

I hope to do core work this afternoon.

Thursday, October 8, 2009


Thursday 10.8.09
AM: core
PM: 9.5 miles in 70:01
Did what I wanted to do today but toward the end felt guilty that I didn't do more. This work out came easy and felt easy. The workout:

3 x 3, 2, 1 minute hard pickups w/ 40-60 sec recovery

The purpose of this workout was to get the legs moving again after the marathon. I feel like I accomplished that w/out any negative repercussions. Nice autumn weather today certainly helped the workout go by quickly.

Wednesday 10.7.09
AM: core
PM: 10 miles in 71:19
Probably slightly over ten. I had one objective for this run and that was to run faster and feel better than the ten I did on Monday. I accomplished that today. Took the first half easy and the second half I opened up the pace a little bit. One of my closing miles was 6:34. Granted, this isn't fast but it's much better than the 10:00 pace I was doing the first two days after DeMar.

Tuesday, October 6, 2009

Back to Double Digits

Monday 10.5.09
AM: core
PM: 10 miles in 74:20
This run started off real well, and I knew I'd be putting up a ten spot, my first one since the marathon. Feeling good and the pace was gradually quickening over the first five miles. At right about five, my quads started to get sore. The soreness continued for the rest of the run. Pair that w/ some GI issues (too many carrots at lunch?) and the second half was ugly. Almost had to stop a couple of times. Did make it all the way home but just barely.

It's still early in the fall season; I would still like to race but am in need of direction. I've been doing marathon training, but I don't think I'll be doing another marathon this fall (that was the original plan but Philly sold out before I registered). I want to focus on 5k through 15k this winter/spring, and I don't know if I should change directions now or race some longer stuff, i.e. half marathons. Any suggestions?

Tuesday 10.6.09
AM: Dr. Mika appt
PM: indoor trainer 67 minutes.
The bike went well today. Had KJ next to me for half of it and that was fun. This am I saw Dr. Mika for a post-marathon tuneup. The hips were a bit tight; all else is well. He was excited as I was about my PR.

Sunday, October 4, 2009

This Week in Running: 9.28 to 10.4.09

Ended this week w/ the Rome Blvd. Road Race. I didn't race in this event as I'm still a bit stiff from the Clarence DeMar Marathon. I came in 13th place w/ a time of 31:46 for 6:21 pace. This was a stressless race. I took it easy the whole way. My breathing and energy levels were great but the quads, in particular, are still stiff so I backed off. I never intended to race this event. This race is one of those that you feel obligated to run every year. Every runner has a race like that once or twice per year, where you feel you have to run it even if it's not the best fit with your schedule or training plan.

With a two mile warmup and cooldown, I logged nine miles for the day.

I'm planning on getting back at it this week w/ some faster stuff. Can't be much slower than last week. Am thinking that the uptempo race today might've exorcised some of the lingering soreness from my legs. If that didn't do it, Tuesday morning surely will. I have an appt. w/ Mika.

Weekly Data
30 1/2 miles in 5 runs
4 core workouts
61 minutes on the bike
1 lifting sequence

Saturday, October 3, 2009

Post Marathon

This has been a slow and easy week. A series of stress-free, low-stakes runs have been a nice mental break. I've been pretty stiff, especially in the quads. Monday and Tuesday I could hard lift them and going down steps was no easy task. By Thursday, I was back to a normal gait but still slow. Today's rain kept the pace slow, not that it would've been fast.

Tomorrow is the Rome Blvd. Road Race. This is a big fundraiser for my school, and I feel an obligation to run. I'll participate; I won't be racing. We hope to bring in a lot of dough for our student-athletes.

Saturday 10.3.09
AM: core and 8 miles in 65:48
Running various trails on Adams Farm. Going slow but I don't know how slow. Don't want to give myself extra credit for miles I may not have logged.

Friday 10.2.09
PM: lifting routine
Normal sequence at the rec center. Did both dynamic and static leg stretching.

Thursday 10.1.09
AM: core
PM: 6.25 miles in 55:12
Over to Aggie to run on soft surfaces. First day since the 26.2 in which I feel like the upper legs are loosening.

Wednesday 9.30.09
AM: 61 minutes bike on indoor trainer
Pre-work bike ride. Felt better on the bike than the last two days of running.

Tuesday 9.29.09
AM: core
PM: 3 miles in 30:14
Stiffer than Monday. Going at a snail's pace but still thrilled w/ Sunday's PR.

Monday 9.28.09
AM: core
PM 4 miles in 41:36
Felt slow. At first I thought I might be doing 9:00's but upon further reflection now think it might've been closer to 10:00's. Downhills are especially difficult. My quads are ultra-stiff. It's worth it, though, for sure.