This Week in Running: 12.20 to 12.26.10

I knew that getting in the miles at the the tail end of this week would be a little difficult.  What I didn't anticipate was the beginning of the week.  The snow screwed me on Monday for my run with Ben.  I also had to shovel two mornings which altered the core work.  Shoveling, though, is a different type of core workout.
Monday 12.20
AM: core
PM: 11 in 73
Should've been outside doing intervals but the snow wreaked havoc on the pm commute.  Ended up the the t'mill sans motivation.  Managed to run 5 of the 11 at 6:00 pace but it wasn't great.  Legs a little cranky from the mini meet.
Tuesday 12.21
AM: some core w/ shoveling
PM: 6 miles
Easy run.
Wednesday 12.22
AM: 9 miles
PM: 4 miles
Late start at work allowed for the am run.  Turned out to be a nice progression.  In the afternoon, I ran some miles outside as the snow fell.
Thursday 12.23
AM: some core w/ shoveling
PM: 10.25 in 70
5 x 2 min
Ran w/ Martin Tighe after work.  We did a hard warmup then the intervals.  We were on roads so got going pretty good.  Two of the repeats were on 90 second recovery (instead of 60) b/c we missed the split.  Martin is one tough runner.  He always pushes the pace.
Friday 12.24
AM: 7 in 55
Tried running on some trail but the snow made it slow.
Saturday 12.25
AM: 7.75 in 57
Did this one real early before Santa came down the chimney.  Started slow but got going good.  A quiet, peaceful run.  One of my favorite of the year.
Sunday 12.26
AM: 7.25 in 55
PM: core
Struggling with a headcold on this one but felt good enough to do 4 hard strides near the end of the run.  Knew a storm was coming later in the day and considered running more then considered not running more.  Not running more won.
For the Week
62.25 in 8 runs
about 3 core workouts
no lifting (gym closed on Friday)

This Week in Running:12.13 to 12.19.2010 and BU Mini Meet

Monday 12.13
AM: core
PM: 13.25 in 93:17
5 x 5 min w/ 1 min recovery
Ben and I did a long warmup before we did the repeats.  Warm enough outside to run in short sleeves.  We killed the last one.
Tuesday 12.14
AM: core w/ calf emphasis
PM: 5.75 in 43:12
Easy jog.
Wednesday 12.15
AM: core
PM: 10.75 in 76:52
8 x 2:30 hard w/ 1:30 recovery
Recovery felt long.  Energy good.  Working on form and rhythm.  The darkness made some of the repeats a little slower than I would've liked. 
Thursday 12.16
AM: core
PM: 10.25 in 75:00
Couldn't get going.  Legs sluggish; stomach not cooperating.
Friday 12.17
AM: core-calves
PM: 2 miles
Easy jog on the treadmill after lifting.





Saturday 12.18
AM: 11.5 miles
BU Mini Meet
3000m time - 9:18
1 mile time - 4:55
After picking up Kevin Tilton in The Wood, we headed directly to BU.  We got there early without any hassle.   The meet was a fun one.  It was good to see a healthy CMS crew in attendance: Jim, Fyffe, Goupil, Hammett, Chris, Kevin, and myself.  I haven't run an indoor race in a few years, but it doesn't take long to get back into the swing of things.
      The 3K was first.  I was seeded in the second heat.  I got out well and ran even splits for the first mile: 75s across the board.  I was in the middle of the pack.  With about 1K to go, Goupil put on a nasty move that I couldn't cover.  The breathing was fine but I couldn't get the legs to turnover any faster.  I really need to work on my cadence and cutting down my stride.  I try but I still need lots of work.  Jim came up on me w/ 800 to go and we battled all the way home.    See the video above for our last lap (thanks to Jim and Krissy for posting it).
     After some jogging w/ Jim and many heats on the 200, the mile was next.  I basically felt the same in the mile as I did the 3K except I fatigued sooner.  I tried to work on my form when I was out there.  The CMS guys shouting at me helped.  I was happy to go sub 5:00.
Overall, a good day for the team.  Fyffe ran a solid 3K; Goupil ran smart and showed everyone how much track speed he has.  Greg showed us all that he is in "pissa" shape w/ a jaw dropping mile time (4:20).  At the very least it was a good workout for the lot of us.


Complete BU Mini Meet Results


Sunday 12.19
AM: 11.75 in 86:05
Finished w/ stride set: striders, butt kicks, high knees, a and b skips
Had a nice run this morning w/ Kevin Tilton.  The conversation made the run fly by and if the legs were a bit heavy.


For the Week
65 1/4 miles on 7 runs
5 core workouts
1 lifting sequence

This Week in Running: 12.6 to 12.12.10

Monday 12.6
AM: core
PM: 13 in 90:29
12 x 2 min w/ 1 min recovery
Ben and I wore headlamps for this one.  My first real workout since the marathon on 11.21.
Tuesday 12.7
AM: core w/ extra calf work
PM: indoor bike ~25 min
Wednesday 12.8
AM: core
PM: 9.25 in 72:39
2 miles of ins-and-outs on the track.  A cold wind and stomach issues made this one not fun.
Thursday 12.9
AM: core
PM: 11 in 70:31
Much better than yesterday.  Averaged ~5:55 for miles 5-10.  Good tempo.
Friday 12.10
AM: calf work
PM: lift
Saturday 12.11
AM: 13.5 in 1:43.27
5 x hill w/ downhill recovery
3.01, 2.52, 2.50, 2.48, 2.44
After a long warmup, I still wasn't feeling it but after the first one things were okay.  Last time I did this workout (4.13.10), I ranged between 2.48 and 2.40 and did 6 of them.  Today seemed about right given where I am w/ my training.
Sunday 12.12
AM: 10 in 75:23
Easy run in light rain (happy it was warm).  A Sunday is usually 7 or 8 for me, so I'm upping it slightly.
For the Week
56 3/4 miles in 5 runs
~25 min on the bike
5 core workouts
1 lifting sequence


Analysis: Getting back to quality work this week.  Mileage was a bit low, but I was anticipating that w/ only 5 days of running.  Looking forward to the upcoming week (incorporating a 6th day) with a likely trip to BU on Saturday for the mini-meet.

North Face Video

Came upon a short for the North Face Endurance Challenge. Featured in it is Central Mass Strider Ben Nephew, who just happens to be my training partner. Ben, in case you don't know him, is the topless white dude with the shaved head. All he needs is the CMS Polar Bear tattooed on his chest.

This Week in Running: 11.28 to 12.5.10

This was another easy/off week.  


Monday: off
Tuesday: 5 miles
Wednesday: off
Thursday: 10 miles
Friday: lifting
Saturday: 7.75 miles
Sunday: 7.25 miles w/ strides
For the Week30 miles
5 core workouts
1 lift


Analysis: I used this week to start thinking about what to do for the winter season.  I am going to try to do a few indoor track races and use them as intense speed workouts.  Plus, it'd be fun to do some indoor track stuff; haven't done that in a couple of years.  Once February rolls around I'm planning on doing some 15K-10 mile stuff.  We'll see what's out there.  Major goal: get in solid shape for the GPS, which kicks off in the city of whales on the third Sunday of March.  

Jingle Bell Run

The annual Jingle Bell Run in Brockton is set for Saturday, December 11, at 1 pm at the Westgate Mall Conference Center.  All (100%) of the proceeds benefit the Helping Hands Fund.  It's a good cause.  Hope to see you there.

The Jingle Bell Run isn't really a run per se; there are no awards for first place and I'm not even sure if the event is timed. What it is is a party on the run. It's only about two miles long but there is a "water" stop. Sure, you can get water but you can imbibe other libations there as well. Hence, the party atmosphere. The Jingle Bell run, which is organized by my father, is, in its essence, a great fundraiser for the Helping Hands fund. Because the run has no overhead costs, thanks in large part to my dad's relentless efforts, 100% --yes 100%-- of the race's proceeds go to charity. On top of that, the event has a pipe and drum band, all the free food you can eat (good unhealthy stuff too: pizza, chicken fingers, sweets) and a great raffle. So, if you're looking for something to do on Saturday, December 11, (race starts at 1 pm), put on your best elf costume and head over to the Jingle Bell Run.