Sunday, October 31, 2010

This Week in Running: 10.25 to 10.31.10

Monday 10.25
AM: core
PM: 13 in 97:24
10 x 2 min w/ 1 min recovery
For doing 24 the day before, I felt pretty good.  Especially on the first five.  The second five caught up to me a bit.  And then Ben was there to keep the pace honest.  Good hard day.
Tuesday 10.26
AM: 6.75
PM: 3.25
Attended a conference today that allowed me to get in an easy am run.  Felt like Bob Wiles but no rollerbladers.
Wednesday 10.27
AM: core
PM: 11 in 76:36
Good energy but the pace was slower than I thought it would be.  I was babying the calf which was "talking" to me.
Thursday 10.28
AM: core
PM: 13.25 in 1:45.44
2 x 5k
Ugly.  Sluggish from the warmup.  Thought I might get a jolt once I started the hard work.  It didn't happen.  I slogged through this one at around marathon pace when I was hoping for threshold.  The cooldown was long and slow and dark.
Friday 10.29
AM: legcore
PM: lift
Legs happy to get a break after 71 in 5, which is more than usual for me.
Saturday 10.30
AM: 7.25 in 56:31
Real early.  Started slow.  Fastest at end.
Sunday 10.31
AM: 20.5 in 2:14.28
I talked to Ben Nephew about this one.  I was thinking of doing 23-25 but he convinced me to do a harder 20 instead.  By mile 3 the pace was going good.  By mile 9 I was consistently sub 6:20.  The last 7 were 6:01 or faster.  I'm happy with that.  
For the Week
75 in 6 days (7 runs)
4 core workouts
1 lifting sequence
Analysis: Another good week of miles.  It's odd that I could run faster on the back half of a twenty miler than I could during a workout on Thursday.  I've been having about 2 solid runs per week and the others have been clunkers.  I don't feel like I've had a consistent training cycle.  I want to get into one of those 3 or 4 week grooves where everything is butter.

Sunday, October 24, 2010

This Week in Running: 10.18 to 10.24.10

This week started off pretty poorly but got better.
Monday 10.18
AM: core
PM: 14.25 in 2:05.337
What can you do when you BONK 7 miles away from your house?  Shuffle home.
Tuesday 10.19
AM: core
PM: 8.5 in 72:33
Stopped 3/4 way through the run to do some strides.  Stiffer than I thought I'd be after the half marathon.  Guess that's what happens when you haven't raced in 3 months.
Wednesday 10.20
AM: core
PM: 10 in 81:28
Felt like crap.
Thursday 10.21
AM: core
PM: 12.5 in 82:56
8, 7, 6, 5, 4, 3, 2, 1 min hard pickups
Biologically this wasn't easy, but I sucked it up and put it down.  The longer pickups were a touch under marathon pace, and the shorter pickups were closer to threshold pace.
Friday 10.22
AM: legcore
PM: lifting
Saturday 10.23
AM: 7.75 in 59:27
Switching today w/ tomorrow b/c I had to work today.  Finished this run before the sun was up, which is getting easier to do now that we're approaching November.
Sunday 10.24
AM: 24 in 2:46.54
A good long run.  I started at a slow, easy pace and got faster as the miles clicked off.  I was really moving and feeling strong on the final four.  Those were the fastest miles of the day with 3 of them sub 6:00.  Tired now but solid during the run.
For the Week
77 miles in 6 runs (year high? if no, close)
5 core workouts
1 lift
Analysis: The half marathon took more out of me than I anticipated.  By Thursday I was sick of the pathetic running and gutted out some intervals.  I pretty much was going to run hard and make it hurt no matter what that day.  I am pleased with today's long run.  Putting 24 down and ending on a positive note gives me confidence for the marathon, which is one month from today.

Monday, October 18, 2010

Newport Half Marathon

Skinny
75:20
place: 2
pace: 5:45
6:05, 5:39, 5:56, 5:49, 5:36, 5:47, 5:38, 5:35, 5:40, 5:46, 5:47, 5:55, 5:30, 39


prerace
Things went well until arriving in Newport. Traffic lines waiting to park.  Then more lines to get on the shuttle.  Then a short line to register.  Then a long line to check my bag.  I had to give a girl 5 bucks to check my bag, so I could make it to the starting line on time.  The beginning of the race really wasn't managed well.  The announcer was telling people not to worry about being in line for the bag check or the lavs b/c they all had a chip.  He told us not to worry b/c our times wouldn't start until we crossed the line w/ our bib chips.  The officials knew they were going to start the race without all participants ready and apparently they were okay with that.


All that said, I didn't get in a proper warmup.  Only a couple of strides and a few stretches.


the race
I wanted to go out conservatively.  One, b/c I didn't want anything to spasm due to a lack of a proper warmup.  Two, b/c it was windy.  The first 10K was pretty much a wind in the face experience.  The first mile has the biggest hill of the race.  Combine that with a conservative start and mile 1 was my slowest of the day.  For about the first 4 miles I ran w/ a group of 2 or 3.  I told myself to draft for as long as possible but I couldn't keep the reins on.  By mile 3, I was doing the work w/ the wind.  And by mile 4, I had gained some separation.


At about 6.2, along the shore, we finally took a turn and the wind changed from head to tail.  My splits reflect that.  At this point, I got a little boost and was feeling good.  I was having fun waving at well wishers and complimenting the Jimmy Buffett water stop crew for their outrageous bird hats.  It was also at about the 10K mark that I realized I was in 2nd.  I thought 3rd but apparently one of the guys ahead of me was a member of relay team.  For those next couple miles I thought a group might be on my tail but by mile 10 I sensed that I had a secure hold on 2nd place.


Despite a tough first half, I started feeling better on the second half.  I ran miles 5-10 about 38 seconds faster than the first five.  There were lots of little ups and downs over the last 10K too, so I was pretty happy I felt powerful.  I didn't whimper to the finish.


postrace
I had 1:16 in my head at the start of the race and even slower than that in the opening miles, so I was pleased to go 1:15 and change.  I have endurance and stamina.  I need to keep that up and now introduce some speed work.  I wore calf sleeves and I had no issues w/ the calf either during the race or immediately thereafter.   I enjoyed a long 4 mile cooldown, cheering on the runners doing the full marathon.  Post race, I could not find any results.  I looked around and there seemed to be no formal announcements.  I thought that odd.  I got on a bus and headed home.  After all, there was a Pats game to catch.

Sunday, October 17, 2010

This Week in Running: 10.11 to 10.17.10

A well timed cutback week.  A head cold made my planned workouts not go as planned.  
Monday 10.11
AM: 13 in 96:20
Wanted to do a 40 min threshold run but when I tried to get down to t'hold pace, it just wasn't happening.
Tuesday 10.12
AM: core
PM: 6.5 in 48:05
Stonehill trails.  Easy day.
Wednesday 10.13
AM: core
PM: 10 in 72:41
Had to be back at work in the evening, so snuck this one in.  Thought it would be faster.  I started slowly.
Thursday 10.14
AM: core
PM: 5.25 in 34:18
Fast-ish five.  Wanted it to be real hard but I couldn't find a groove.  It's been that type of week.
Friday 10.15
AM: legcore
PM: lifting
Saturday 10.16
AM: 10 in 74:55
Prerace run.  Hoping for some bounce but got none.
Sunday 10.17
AM: race
13.1 in 75:20 + 4 mile cooldown = 17.25
2nd place @ Newport Half Marathon.  Race report to follow.  Ran better than I anticipated.  
For the Week
62 miles in 6 runs
4 core workouts
1 lifting sequence
Analysis: Cutback week is complete.  The half marathon went pretty well.  I was happy that I felt better in the second half of it than the first half.  I feel like I have the stamina but not the speed.  That should come with some faster interval workouts.  

Saturday, October 16, 2010

Go Get 'Em CMS

Tomorrow is the Bay State Marathon, the USATF-NE Marathon Championship Race.  The Central Mass Striders will be there with a nasty team.  Best wishes to all the CMS guys toeing the line for the 26.2.  I attached an inspirational video below from earlier this year.  You'll recognize it and the music as soon as you hit play.

 

As for me, I wanted to go to Bay State to support the team, but instead I'll be heading down to RI for the Amica Half Marathon.  I wanted to do the Bay State half but it sold out.  That kinda sucks but I need to get one or two longer races in to see where I'm at for Philly.  I've been doing the miles but not the tempo and speed.  Should be interesting.  

Sunday, October 10, 2010

This Week in Running: 10.4 to 10.10.10

Monday 10.4
AM: core
PM: 13 in 93:09
6 x 5 min pickups w/ 1 min recovery.  Did this one at Bird Park w/ Ben.  Pickups were hard but controlled.  The 60 sec recovery came up real quick.
Tuesday 10.5
AM: core
PM: 6 in 48:52
No energy today.  Good thing it was an "easy" day.
Wednesday 10.6
AM: core
PM: 12 in 79:31
Progression run: 7:30 to 5:55 pace.  The right calf started flickering a little bit so I stopped and put on the compression sleeves.  After that things were fine.  I was just tired.
Thursday 10.7
AM: core
PM: 12.75 in 90:28
3 x 12 min pickups w/ 2 min recovery.  Felt pretty good today.  When I finished this one, I said to myself that I'm starting to get fit.
Friday 10.8
AM: legcore
PM: lift
Saturday 10.9
AM: 23 in 2:42.19
Started this one easy but most of my miles were in the 6:50 range.  I tried to finish this run at a fast pace but I didn't have much success w/ that, although I did get a couple in at around 6:42 pace.  I was hoping for low 6:00's.  Next time.
Sunday 10.10
AM: 7 in 61:13
Yikes.  Slow.  Bridge day to tomorrow's run.

For the Week
73 3/4 miles in 6 runs
5 core workouts
1 lifting sequence
Analysis: I felt sick to my stomach after two of my workouts this week.  I consider that a good sign.  It means I'm getting in shape.  My goal for Saturday was to put up 23, so I'm happy I hit that goal.

Sunday, October 3, 2010

This Week in Running: 9.27 to 10.3.10

Monday 9.27
AM: core
PM: 12 in 85:27
Trail run w/ Ben.
Tuesday 9.28
AM: core
PM: 11.25 in 75:45
5 x 5 min pickups w/ 90 sec recovery
Pickups were between 6:00 and 5:46 pace.  Pace felt controlled.  Calf felt good.
Wednesday 9.29
AM: core
PM: 5 in 41:14
Easy, recovery day.
Thursday 9.30
AM: core
PM: 10 in 78:59
5 x 800m w/ 60-70 sec recovery
First time on the track since the calf injury.  Wicked humid out there.  Felt dead.  Splits too slow to post.  Being cautious w/ the calf.  
Friday 10.1
AM: chiro
PM: lifting sequence
Saturday 10.2
AM: 21.5 in 2:39.35
Ran this one at a relaxed pace.  Surprisingly, this run was pretty easy to complete.
Sunday 10.3
AM: 8.25 in 64:09
Recovery run.  Not worried about pace.


For the Week
68 miles in 6 runs
4 core workouts
1 lifting routine
Analysis: I'm continuing to build.  To protect the calf, I've been wearing compression sleeves on the harder runs.  Doing so, I was able to manage two faster days and one long day.  At this point a late fall marathon is looking more and more plausible.