Monday, November 12, 2012

Level Renner News

Big news for the Level Legion.  We've been busy in Level Land.  New website.  New issue.

Go to www.levelrenner.com to see what all the fuss is about.


Sunday, September 9, 2012

Injury Update

Yesterday I ran for the first time in 23 days.  I ran for 28:11 with my training partner Kevin Gray.  Thanks Kevin, for humoring me.  Leading into the run, I was feeling like my body was ready.  I could still feel some discomfort in my lower left ab and groin, but it was a different type of feeling, one that was telling me I was ready to try a jog.

In the first few steps, the discomfort felt exactly how it did 23 days ago.  Same place.  Same intensity.  So why did I take 3 weeks off as the doctor recommended?  Those were my first thoughts.  As this short run progressed, however, the discomfort started to move around a bit--more into my upper thigh/groin--and got more tolerable.  I'm writing this the morning after that run, and it's sore now, but it's the time of soreness that's telling me I'm getting closer.  Either that or I'm an optimistic clown.

What have I done in the 23 days of non-running?  The first 7: nothing.  The doc said not to do any activity with a repetitive movement.  No running, no biking, no elliptical, no stretching.  She allowed me to foam roll and take ibuprofen (600-800mg 3x a day).  After day 7, I was ordered to physical therapy.  From days 7-14, I did stretching of three muscle groups: hip adductors, hip abductors, and lower abs.  The PT's diagnosis was that my hips were weak/stiff, so that's where I started.  After day 10, the PT gave me strengthening exercises, mainly focusing on the adductors/abductors.  It was still too uncomfortable to do much ab work except for some modified crunches and ab marching.

Both the doc and PT have told me that the only way this injury will recover is through rest.  It remains, unclear, however, how much rest the injury needs.  Doc told me to go two weeks without running.  I did that and then saw her again.  She told me to take another week.  I asked the PT and he told me it takes 6 weeks.

I've been to a total of 4 doctors on this.  Nobody thinks I have a hernia.  An MRI has ruled out a pelvic stress fracture, so it's likely a hip flexor/groin/ab strain.  One doc wants me to get an injection right into the spot of discomfort, but I'm reticent to do that.

Friday, August 24, 2012

Sept Issue of The Level

Run on the Ground.
Read the Underground.
Keep it on The Level.


Sunday, August 12, 2012

Ab Pain Update (single paragraph stream of consciousness rant)

In the last couple of weeks, I've seen a couple of specialists and I'm scheduled to see Dr. Lisa Ferzoco this Thursday to get a final diagnosis.  After dealing with the headaches and carousel of referrals, I've finally come to this point.  My PCP originally rejected my request to see a sports med doctor.  My chiropractor, Mika, told me I needed to see one b/c he couldn't differentially diagnosis my pain as the result of an ab strain or sports hernia.  My PCP made me first see a doc in his office.  Waste of time, and when I say that, I just don't mean the afternoon that it took me to go to the appt.  I'm talking about the DAYS I lost in not seeing a sports med doctor.  The first doctor, a general surgeon, started by telling me that sports hernias did not exist.  He then when on to say just about every single thing that runners posted on LetsRun in the 163 pages they have on the sports hernia thread.  And that's not a good thing b/c just about every single runner on the LetsRun thread was originally misdiagnosed by some hack who doesn't know a thing about athletics.  So my general surgeon basically told me to drop my drawers and cough.  After a 45 second physical exam, he declared that I did not half a hernia and that I likely had an ab strain.  He then told me that I had to rest for as many as 6 months and that even after 6 months I still might not be healed.  He also said that the ab strain could morph into a hernia in another year or so.  Not what I was looking for.  Oh yeah, then he told me I might want to see a sports med guy.  Next, I booked an appt w/ Dr. Gian Corrado.  He's a sports medicine doctor out of Children's Hospital.  This guy knows his stuff and was a marked improvement over my first doctor.  First, he inquired about my running history, complete w/ injury history.  Second, he put me through a battery of tests intended to replicate the pain in my lower ab/groin that I felt when I was running.  He talked to me very specifically about things and concluded the following possibilities: 1) stress fracture in the pelvis, 2) sports hernia, 3) lower back injury.  He ordered an MRI.  This all happened on a Friday.  As I left his office, he pulled me aside and said that he understood that this was a time sensitive issue for me and to tell the desk to schedule an appt for Monday morning.  I did.  Monday morning comes and I have the MRI results in hand (I got it done at 9:30 on Fri night).  One problem: my PCP's office hasn't put the referral through yet.  I call.  I wait on hold for twenty minutes.  Twice.  Each time it kicked to voicemail.  I left a message.  It's been a week.  My call hasn't been returned.  Finally, I get to see Corrado. He tells me that it's not a stress fracture of the pelvis.  That's the good news.  He tells me I can still run.  But he also tells me that I need to see Dr. Ferzoco b/c she specializes in sports hernias and will definitely be able to tell if I have one and if I need to have surgery.  Ferzoco is the head doctor for Northeastern University athletics, and Corrado speaks highly of her. so I'm willing to trust her and give it a shot.  Plus, when I called her office, a human being actually answered the phone--on the first ring.  I'm seeing her this Thursday and keeping my fingers crossed until then.  In the meantime, I've been doing some type of cardio every day.  Either running, biking, or elliptical.  I did have a pretty good 10 mile run on Saturday.  The pain seems to be moving from the lower left ab area to the groin.  Don't know what that means.  If you do, please tell me.  I'm still not able to run the way I want to (pace/workouts), so that's why I'm doing the x training.  Not running has been very difficult.

Sunday, July 22, 2012

This Week in Running: 7.16 to 7.22.12

Monday - 7 miles
Last day in Drexel Hill.  Long trip home.
Tuesday - 8 miles
Easy day at Adams Farm.  Chiro visit post run.  The ab problem could be a sports hernia - about 5% chance according to Mika.  Not a big deal b/c treatment is nearly identical for strain and hernia.  He thinks that I can run through this as resting this injury may not help it.  It may crop right up again after a prolonged absence from running.
Wednesday - 15.5 miles
After two easy days, I was ready to go.  It was so hot and and even more humid.  Ran aggressively from mile 3 on.  Miles 9 - 12 were most intense.  Last 5k a real struggle. I'm so freaking lazy.  I should've dropped water the night before this run b/c I knew it was going to be humid. But I didn't.  And I paid for it.  Freaking dumb.
Thursday - 10 miles
Easy on trails.
Friday - planned off
The ab strain prevents me from doing ab work and core work.  That bothers me.
Saturday - 20.5 in 2:26
Mileage is an estimate as it was mostly on trail.  Ending 3: 6:50, 6:46, 6:46.  Felt good.  Gorgeous weather.
Sunday - 8
Easy.  The lower left ab got sore/tight in the last mile.  It was sorer than it had been but I was halfway anticipating that after y'day's 20 spot.

For the Week
68 1/2 miles
2 days of leg corework
Analysis: I'm going to try to run through this lower ab strain.  I can't do hills or get on the track but I can get in two, maybe three, quality days per week.  Those qualities days will be medium to long and at a tempo pace.  May try progression runs too.  Dave Dunham (or anybody else): what would you do if you were in my boat?  I'm guessing you've sailed in this boat before.  Last note: I wanted my mileage to be up around 80 at this point...

Sunday, July 15, 2012

This Week in Running: 7.9 to 7.15.12


Monday – 12.75 ~90 minutes
I lost my watch at the beach.  Apparently, a wave slipped it right off the wrist.  Didn’t even notice it.  I looked at the oven clock when I left and when I returned.  About 90 minutes elapsed.  Felt pretty good.  It was humid and rainy.  No discomfort in lower left ab/hip.

Tuesday – 7 ~53 min
Easy run.  Pain returns to the lower left ab region.

Wednesday – 7 53:08
Borrowed Dave’s watch.  Slow and Easy.  Discomfort still present.

Thursday – 17 ½ in 2:10.13
Borrowed Dave’s watch.  Accidental Long Run.  Big loop in the Avalon/Sea Isle City region and Rt 9.  Thought it would be more like a dozen.  Nope.   I was able to manage the pain.  It wasn’t bad today.

Friday – 5 in 41:38
Easy run.  Discomfort more pronounced.

Saturday – planned off
Return from Jersey Shore vacation; visiting the PA family.

Sunday- 15 ¾ in ~1:53
Don’t know about the time but do know that I ran the second half of this puppy hard.  Sub 6 for sure.  Started easy then found some people to chase on Forbidden Drive.  That’s what’s great about the out-n-back nature of this run.  You can go get people.

For the Week
64 ¼ miles
Analysis: With this lower left ab/hip flexor strain I’m learning that I’m only really able to run hard/long once in every three days.  Running in those between days is rather uncomfortable.  That’s how it is now, anyway.  I haven’t been able to do any ab work or plank work b/c those exercises aggravate the affected area.  I want to start my fall marathon build-up and am hoping I can get it done in this way.  Carver is also two weeks away.  I’m basically doing no speed and no hills right now. 

Wednesday, July 4, 2012

The Last Two Weeks in Running: 6.18 to 7.1.12


The last two weeks I've been a little busy with this

Levelrenner.com for a free subscription
Jul/Aug 2012 edition
Couple that with a hip flexor/ab strain and a cutback week and the running has been subpar. A quick recap:
June 18 - 24
58 miles
Key workout was Wednesday in which I did 8x400 in the heat.
Second key workout was a semi-long run of just under 17 on Saturday.

On Friday I lifted (including abs) and on Sat the lower left ab, which had been a back burner niggle for a few weeks, worked its way up to the front of the stove.  On Sunday, it was still there.

On Monday (June 25), I ran w/ Ben in the afternoon.  We completed a solid 12 and that was after I did an easy 4 in the morning.  Probably my easiest 16 mile day ever.  Almost felt like cheating the miles.  Talked to Ben about the lower ab issue and he recommended laying off ab work.

On Tuesday, I had an appt w/ Mika.  His diagnosis: either a hip flexor strain or lower ab strain.  He worked me through a series of "tests" that were a wee bit painful. Finished up the session w/ stim and ice.  His recommendation: no speed, no hills for a while.  Abs take time.

After Mika's diagnosis, I decided to shut it down for a few days.  I took two days completely off.  The hardest thing about running is not running.  Then jogged 2 on Friday as a test.  Saturday: bike.  Sunday: 10 w/ Kevin Gray.

Things felt better on my run w/ Gray.  Better but not quite there yet.  I'm trying to nip this thing in the bud but it's hard when all I want to do is run.  I want to get going w/ my marathon buildup and right now that plan is stalled.  Still gotta remind myself constantly: the summer is young.  I have plenty of time to put in quality miles.  Patience grasshopper.

Sunday, June 17, 2012

This Week in Running: 6.11 to 6.17.12

Monday - 10 in 78:44
Guess on mileage.  Going easy.  Replaying/reflecting on Newton 10k.  No pressure run.
Tuesday - 10.75 in 79:00
Easy run on Moose Hill trails w/ special guest Jim Pawlicki and Ben Nephew.
Wednesday - 11.5 in 81:14
Started to feel good after a couple easy days recovering from Sunday's race.  No splits but I was going pretty good.  Misty rain.
Thursday - 10.5 in 78:16
Did about 25 minutes of natural fartlek work.  Surprised to see a 6.23 ending mile.  Didn't think I was going that fast.  The fartlek must've gotten me going.
Friday - 2.25
Shakeout after lifting.
Saturday - 20 in 2:25.49
Planned on 17 but felt great so added on another 3.  Beautiful running weather.  My right calf has been feeling a little funky since Thursday night (sore/slight strain?) so I kept the pace conservative at the start.  My last 3 were 6.36, 6.32, 6.28.  Personal newsflash: a 20 mile run is not a big deal.
Sunday - 9.75 in 78:22
Going easy.  Right calf is still a little off at the start of today's run but was okay by the middle.  This could've been ten miles.  The course isn't measured and I was taking it easy.

For the Week
74 3/4 miles
4 core workouts
1 lifting sequence
Analysis: One of my higher mileage weeks for the year.  Had the usual postrace stiffness for the first half of the week.  I was still stiff on Wednesday but the legs were ready to go and that was probably my best weekday run of the week.  After previewing Lesley Hocking's article for the next issue of Level Renner, I did  some natural fartlek work on Thursday.  I enjoyed doing it b/c it took the pressure away from a speed session.  Saturday: I felt great.

Sunday, June 10, 2012

Newton 10K

Mile 1.  Photo by Krissy Kozlosky.
The Skinny
10K - 33.40
pace - 5.26
place - 25th
splits
1 - 5.26
2 - 5.34
3 - 5.34
4 - 5.32
5 - 5.16
6.2 - 6.18

The Report
prerace
Okay, so I was set for this one.  I mean mentally set and prepared.  I was pissed at my Bedford 12k performance and wanted to prove to myself and my team that I was some over the hill hack.  I had a clear race plan in my mind and was determined to run the course and not let the course run me.  I wanted to own it today.

I had a good warmup. Al Bernier and I scouted out the first/sixth mile.  Things were looking good.  My body was feeling good, not great, just good.  My mind, though, was sharp.

the race
On the line, us CMS guys all got in together.  The opening straightaway was narrow so starting up close was  a must.  After leaving the school driveway, things opened up and there was minimal congestion.  For the 1st 1/4 - 1/2 I was w/ Brett Ely, the women's champ.  I keyed of her based on how we ran The JJ Ramble back in April.  Before long, a lady was yelling out splits.  4:42 she screamed.  I quickly told the people around me that it wasn't the mile split (good think I scouted the first mile on my warmup).

Lots of people passed in over the first mile.  I didn't let this bother me b/c I didn't want to get sucked into the ether of a positive split.  I stayed calm and carried on.Toward the end of it I settled in w/ Dave Dunham.  He was looking strong.  5.26 was the split.  I didn't really pickup the pace up the Lowell Ave. hill but I did pass some people through the second mile marker.

I was still feeling good at 5k.  GLRR runner Mark Reeder came up on me and passed me.  First runner to do so since the opening minutes.  I didn't panic and was able to stay up tight on him and pass him back.  After making a left on a downhill, I could see some of my teammates just ahead.  I was still running w/in myself at this point but catching people.  I came up on Al and Kevin Tilton somewhere between 3 and 4.  We shouted encouragement to one another. Teammates help.  A lot.

At 4, I said let's go and picked up the pace.  I was feeling strong and started to pass people.  I locked in on Greg Hammett even though there were 4-5 places between us.  This worked b/c although I didn't seem to be closing on Greg, I did pick up a few spots.
Final mile.  Photo by Krissy K.
I saw Jen, Kerin, and Jo at mile 5 and that was a huge boost.  They were cheering for me and gave me some strength.  I passed two guys just after that.  One was Todd Callahan.  I have much respect for that dude's racing.  Todd took two cups of water and my cotton mouth didn't appreciate that too much.  I yelled something like you had to take two?  We had just crossed the Wash St intersection.

I picked it up in the last mile.  I could feel the speed work w/ Gray paying off.  I just felt faster than in my previous races.  And I was b/c my last 2 miles were 5.16 and 6.18 (1.2).  I'm figuring the last mile had to be something like 5.13 b/c I ran the last .2 at JJ Ramble in 66.
Keepin it on The Level.  Photo by Krissy K.

Of course, over the last 1/2 mile I started thinking that I really should get Greg.  Why?  B/c dude just ran a marathon like two weeks ago.  If I can't kick him down, then that's just sad and I would have been pissed.  I was thinking that his legs have got be like concrete so go get him.  I finally came up on him at the last turn.  He didn't let me go.  He battled me a bit.  I was like damn this kid is tough.  I just barely eeked passed him.

postrace
In my mind Greg Putman was the CMS MVP of the day.  Putnam is a master and finished 2nd for us as a team.  That's bringing it.

I was happy w/ how I ran the race today but still think I can lower my time some.  I can build from this.  I ran intelligently and gleaned a bit of redemption from my Bedford blowup.  This was the first time this season I scored for CMS.  We took third (disappointing).  Had a good cool down w/ Jim Pawlicki with whom I always appreciate talking shop.  I was  very happy for Double-D who ran a great race and Jason Porter ran well too coming off his VCM performance.  Joe Navas and I caught up and conducted a Level Renner interview w/ Joseph Koetch.  Look for that on the LR website in the next 24-48 hrs.

This Week in Running: 6.4 to 6.10.12

Monday - 11.5 in 88.08
Hill workout w/ Ben.  12x a ~72-75 sec dirt road hill in the pouring rain.  Great run.
Tuesday - 7
Easy day.
Wednesday - 8
Well, today didn't go as planned. Was hoping to complete a 200m track workout but had a variety or problems out there from GI to general fatigue, so I stepped off the track and called it a day.
Thursday - 11
Slow. Couldn't get going.  Thought I would be hopping after y'day's shit sandwich but I ate another one today. Damn.
Friday - 4.75
Kevin Gray texted me and it was just the thing I needed.  We did an easy run w/ the dogs and it was fun and I felt good.  First time in 4 days that I didn't run in rain.  Skipped the gym and enjoyed the run.
Saturday - 9 in 67. 53
Shakeout run w/ Kevin Tilton.  Great convo and the miles clicked by.  We ran easy, got a little lost, but all was good. We even did 4 strides postrun.
Sunday - 12.5
Newton 10K.  33.40.  5.26 pace.  25th OA.  3rd for CMS.  One of my better races this year.  Report to follow.

For the Week
63 3/4 miles
4 core workouts
no lifting
Analysis: Mileage down about 8 miles b/c I skipped a long run for the race.  Wednesday's low total didn't help either.  Am happy with the race, though.  I turned my ankle on the trail run w/ KT on Saturday but it didn't hurt at all during the race, warming up, or cooling down.  It's sore now.  I've rolled this ankle three times now since April.

Sunday, June 3, 2012

This Week in Running: May 28 to June 3.2012

Monday - 11.5 in 89.50
Workout with Kevin Gray.
3 x 1/4, 1/4, 1/2 w/ 200-600 rec depending on the interval
70, 73, 2.31; 72, 73, 2.33; 73, 74, 2.34
Splits were a little slower than I wanted but Kevin ran great and blitzed the last 1/2 leaving me in the dust.  He's pretty fit right now.  Although slower than I wanted, I worked very hard in the humidity and know that I improved my speed today, which was the goal.  I had the "I'm going to hurl" feeling in my stomach.
Tuesday - 5.75
Ran before work due to other stuff going on.  Slow.
Wednesday - 13.75 in 89.25
Killed this tempo run.  Felt good from the start.  Opened in 7.05, 6.28, 6.14.  Closed in 6.03, 6.15, 5.51.  Middle mile split in 5.57.  Going after it today and hit a sub 6.00 final mile while redlining.
Thursday - 11 in 76.23
Solid day.  6.32 ending mile and felt like 7.00.  Just cruising.  Feeling fit.
Friday - 2.25 
Shakeout after lifting.
Saturday - 17.5 in 2.06.31
6.5 mile "warmup," 3-2-1 mile hard w/ 2 min rec, 5 mile "cooldown"
It was pouring at times but my mind was set on doing this one and I executed it.  I ran the pickups on grass fields via perceived effort.  I was working hard.  There is something about running in the rain that makes you feel extra dedicated.
Sunday - 10 in 80.37
This might be long but I was going easy.  7.20 ending split but this was basically a "watchless" run.

For the Week
71 3/4 miles
2 core workouts
1 lifting sequence
Analysis: This was a great week of training.  3 high quality days: Mon, Wed, Sat.  Pleased w/ the effort on each one of them.  I think a 4 day work week helped make for quality runs.  Looking forward to the Newton 10k.  I want to beat some guys that beat me in Bedford.  Let's kick it back to the CMS 2010 theme song: "Let the bodies hit the floor."

Sunday, May 27, 2012

This Week in Running: May 21 to May 27.2012

Monday - 12.5 
Steady trail run w/ Ben.
Tuesday - 8.5
Bumped into Stephen Curley and ran w/ him.  6:45 pace.
Wednesday - 11.5
10 x "800" @ Bird Park.  I did them on a 4 min cycle, which gave me about 70-75 sec recovery.  I say "800" b/c this is an unmeasured trail/grass loop that I estimated is a tad longer than 800 meters.
Thursday - 10.25
Ugh.  Grinding.
Friday - minirun w/ lifting
Saturday - 17 in 2:04.15
Point to point run.  It got humid on me and I needed water.  Pretty dead afterwards.
Sunday - 12 in 90:08
Beautiful morning on the trails

For the Week
72 1/2 miles
3 core workouts
1 lifting sequence
Analysis: Some good days some bad days this week.  Need to be consistently good. Striving for that.

Sunday, May 20, 2012

This Week in Running: 5.14 to 5.20.12

Monday - 9.5
Ugly bonk.  Should have known things would be bad when I couldn't get through my morning core routine.  Humid.
Tuesday - off
Dr. Mika visit.  Good diagnosis.  Body part to work on = calves.
Wednesday - 10 in 73:xx
Still no pep.  Not sure why.
Thursday - 8 in 55:xx
Hitting sub 6:30 pace but it's not feeling great.
Friday - 3.5
Dead legs.
Saturday - 12.5
Bedford 12K was pretty much a disaster for me.  Ran 2:45 slower than 2010.  I need to analyze in a race report.
Sunday - 10.75
Easy.

For the Week
54 1/4 miles
4 core workouts
Analysis: This was a planned cutback week and it's a good thing too.  If running is anything like baseball, then I'm on a bit of a streak.  A bad one.  An ice cold one.  You know how sometimes, a ball player just hits everything and the size of the baseball must look huge coming from the mound? Well, I'm the opposite of that right now.  I'm on ice.  I haven't had a good run in seven days.  I'll push through this little slump, but it does test your commitment.  I need to put pen to paper and develop a concrete plan.  This will rejuvenate me.

Sunday, May 13, 2012

This Week in Running: May 7 to May 13 2012

Monday - 13 in 89:xx
Steady tempo run.  A classic medium day.  Ending mile was 6.29
Tuesday - 7
easy day
Wednesday - 12 in 84:21
Michigan Workout.  mile, 1200, 800, 400.  All w/ 800 tempo jog for recovery.
Data: 5.05, 3.52, 2.29, 71.  "Recovery" tempos were around 3.20.
I'm happy with this workout; I haven't been on the track for a while.  The splits were good except for the 1200 where I think I could've given it a better effort.  Certainly not fully recovered after each rep, although I did stop and walk after each rep as opposed to going right into the tempo 800.  After doing this workout, I decide to repeat it with the goal of going sub 5.00 for the mile and at least 3.45 for the 1200.  My legs were trashed after this short but intense workout; I haven't gotten a stimulus like that in a while.
Thursday - 10 in 74:xx
Not bad just no energy.  See y'day.
Friday - 2.25
Just a shakeout after lifting.
Saturday - 19 in 2.14.25
Great run w/ Kevin Gray.  After the opening miles, we started moving pretty good.  I only grabbed one split at the very end and it was 6.12.  Thus, this was probably more than 19 but I can't be sure.  Still happy with this run as it came pretty easily.  Kev and I were just keepin it on the level and clicking 'em off.
Sunday - 8
Easy.  Slow mode.

For the Week
71 1/4 miles
4 core workouts
1 lifting sequence
Analysis: I think I want to make Wed and Sat my real hard days and Mon a medium-hard day.  We'll see.  This upcoming week will be a cutback in the meso, which works out nicely b/c the Bedford 12K is Saturday.

Sunday, May 6, 2012

This Week in Running: 4.30 to 5.6.12

Monday - 11
Recovery miles.  Legs dead.
Tuesday - 7 1/2
Still recovering from James Joyce Ramble.  Legs heavy.
Wednesday - 11
Faster paced today and the energy level was back. Splits a little slow, telling me what I already knew: I was a little stiff.
Thursday - 12 
5 pickups at a hard pace: 10 min, 8, 6, 4, 2.  All w/ 1 min recovery.  This was a grind but the run went by quickly.
Friday - 2 1/2
Easy; did it after I lifted.
Saturday - 18 in 2:10
Ran the last 45 mins at a pretty good clip.
Sunday - 12 1/2
Easy run at Hale Reservation with Kevin Gray and Matt & Brett Ely.  Good convo.  Miles passed with no problems.  A good clean run.

For the Week
74 miles
4 core workouts
1 lifting sequence
Analysis: The Ramble was my first race under 15K of the year, and it took me a little longer to recovery from it.  I need to work on speed and turnover.  I need to cut some shapes within the next two weeks.  I just read that Emil Zatopek used to run 40 x 400.  Maybe I'll try that.  It's only 10 miles....Ran 30+ miles over the weekend; that's pretty good for me.  Wouldn't've done it without the trio.  Thanks guys.

Tuesday, May 1, 2012

The May/June issue of Level Renner is now available.  Follow this link to get your free copy today.

This Week in Running: 4.23 to 4.29.12

Monday - 10.75 in 76:07
Ben is a good training partner.  Always up for anything.  This being my first "speed" session since the minor injury blip, I wanted to do it at a controlled 75% effort.  We did 8 times 3 min push w/ 1 min recovery.  Thanks Ben.
Tuesday - 6.75
Easy day.
Wednesday - 12 in 80:58
40 min perceived effort lactate threshold run.  I was on trails, and this didn't come easy.  It was a hard push throughout.  After the 40 mins, I took 3 mins and finished w/ a 5:55 on the roads.  Happy w/ that.
Thursday- 12 in 78:06
Great run.  In the zone.  6:29 by mile 3.  Finished up @ 5:45, 6:02, 5:55.  This was fun.
Friday - 1.75
prework shakeout; lifting postwork
Saturday - 8 in 61:50
Cold and windy.  Felt lethargic until the end.  5 strides over the last mile.  Easy prerace day run.
Sunday - 13 total
James Joyce Ramble 10K
34:15 for 15th
5:31 pace
I was hoping to go sub 34:00/5:30 pace.  Felt good just need to work on the speed.

For the week
64 1/2 miles
4 core workouts
1 lifting sequence
Analysis: A good week.  Mileage a little low due to no true long run.  I'm more excited about Wed/Thurs runs than the race, although it did feel good to race.  Now I need to get fast.


Sunday, April 22, 2012

This Week in Running: 4.16 to 4.22.12

Monday - 9.75 in 70.12
Nice one w/ Kevin Gray.  Utttohh: hot early.  We were done by five after 0800 and it was hot.  Poor bastahds running Boston.
Tuesday - 7.75 in 53.15
Felt peppy on my standard Swedish Cabin Run.
Wednesday - 13.25 in 91.21
Ten mile controlled progression run.
2 - 5: 7.39, 6.56, 6.33, 6.51
7 - 10: 6.19, 5.47, 5.37, 5.51
On Forbidden Drive (dirt road) for this one w/ questionable mile markers, but I felt great so really don't care.  Crossing my fingers that I won't be achy/sore tomorrow.
Thursday - 10 in 71.11
Body felt pretty good after y'day's progression run.  Happy about that.  Perfect early morning running weather.
Friday - lifting only
Travel day.
Saturday - 17 in 1.53.20
Nice steady state run.  Pace was comfortable but not slow throughout.  Probably did more than 17 but keeping it honest just in case the trails were slower than I thought.
Sunday - 7 easy
More nice/prerain weather.  Knee felt okay after y'day's harder effort.

For the Week
64 1/2 miles
3 core workouts
1 lifting sequence
Analysis: After a 2 1/2 week rut/injury blip, I'm started to feel better and more energetic.  May race the James Joyce Ramble next weekend.  Want to get in one faster paced workout before that, though.

Wednesday, April 18, 2012

This Week in Running: 4.9 to 4.15.12

I'm tardy to the party on this one.  Three days late. But, hey, things have been busy at Level Renner world headquarters.
Monday - 10 w/ Ben
Tuesday - 6.25
Got down to 6.20 pace but knee just isn't ready to race Gansett Marathon.  Depression takes hold.
Wednesday - 7
dead
Thursday - planned off
Myriad reasons. See Tuesday.
Friday - lifting only
Resting knee.
Saturday - 4.75
Covering Gansett w/ Muddy Puddin' instead of running it.  Spirit changed today despite not racing.  So much good energy out there.
Sunday - 8 in 55.00
Easy run but circa 6.00 by end of run.

For the Week
33 miles
4 coreworks
1 lifting sequence
Analysis: Dog tired until covering the race w/ Muddy on Saturday.  Then things got better and have been good since.  Knee (tendinitis inflammation) is feeling much better.  Maybe 4 miles in 3 days (10 in 4) helped.

Sunday, April 8, 2012

This Week in Running: 4.2 to 4.8.12

Monday - 7.5 easy
w/ Ben.  Tendonitis NOT flaring.  Yes.
Tuesday - 55 min bike
Dr. Mika visit.  The inflamed area feels much better but he prescribes a week of easy running with each run getting  a little longer.  Going to try a longish run on Sat.
Wednesday - 10
Ended in 7:03 pace, so that's okay.
Thursday - 6
Long day.  Quasi-long story.
Friday - 4
jogged to/fro gym and lifted there.
Saturday - 16.5 1:59.52
Had 2 hours.  Used it all.  Started slow (8.10, 7.50, 7.30).  Ended somewhat faster (6.41, 6.59, 6.56).
Sunday - 4 
Mika said take this day off but I felt guilty from Thurs.  Done before 0630.

For the Week
48 miles
4 core workouts
1 lifting sequence
55 mins on bike
Analysis: Ever so cautious and hopeful with the R knee tendinitis.  Looks like Gansett is probably out.  Suddenly, I feel really OUT OF SHAPE.  Is this normal?

Sunday, April 1, 2012

This Week in (not much) Running: 3.26 to 4.1.12

Injury week.  I didn't do anything on Monday and Tuesday.  On Wednesday, I had a doctor's appt and Mika gave me his diagnosis: inflammed tendon at the insertion point on the inside of the right knee.  That part of the knee is a complicated area, but it appears the the inflammation is where either the adductor or quadriceps attaches.  The good news: it's not a joint issue; it's just a flare up that can be treated with RICE and ibuprofen.  Mika did some deep tissue massage on the inflammed area, and the man had my eyes watering.  After that, he put some stim on it.  The area was sore the rest of the day, but when I awoke on Thurs, I was psyched to feel no initial pain in my knee.  I continued to roll, stick, ice, and stretch the heck out of it from Wed to Sun and will continue to do so.  I might be able to run Gansett in two weeks after all.

Monday - 0
Tuesday - 0
Wednesday - lifting
Thursday - 20 min bike
stretch, roll, stick, 10 min bike, stretch, roll, stick, 10 min bike, stretch, roll, stick, ice
Friday - 45 min bike
same pattern as above
Saturday - 60 min cardio
20 min bike; 20 min elliptical (12 min going in reverse); 20+ min run
Sunday - 4.25 in 38.30
Biked t/f Adams Farm.  Jogged lightly there.  Knee felt good.  Tempted to go longer and harder.

For the Week
4 core workouts
6 1/2 miles running
20 min elliptical
105 min biking
1 lifting sequence

Sunday, March 25, 2012

This Week in Running: 3.19 to 3.25.12

Monday - 11 in 83:31
Moose Hill trails w/ Ben.
Tuesday - 8.25 in 62:xx
Another easy run.  Babying the blisters on my big toes.
Wednesday - 14 in 1:47.xx
Good medium long run.  Got a little hot.  Drank a lot of water when i got home.  Fastest at finish, which will now be a new point of emphasis for me.
Thursday - 10 in 78:01
Ugly.  I rolled my other (right) ankle yesterday.  I laughed b/c I rolled my left ankle 10 days ago. (Now, that's keepin it on the level.)  But I didn't laugh when I tried to run and found that ankle incredibly stiff.  Loosened up after 30 mins and did a few light pickups (4 of about a 1/2 mile).
Friday - 2 easy
I wanted to run a couple today after I lifted so I did.
Saturday - 5.75
Shorter than I wanted.  I woke up way late and had to be at work at 7:30 so I could only get in this number.
Sunday - 2.25 miles
Noooo.  I tweaked my knee on yesterday's easy run, and today I could only muster 2 miles or so.  Nooo.  I had 20+ scheduled.  The knee (inside part) is stiff and hurts.  Help.  I was thinking of running Gansett 26.2 on April 14.  Now, I'm worried.  I hope this is only a temporary thing.  Pray with me.

For the Week
53 1/4
30 min bike (Sunday)
5 core workouts
1 lifting sequence
Analysis:  Feeling a little beat up this week.  Would've been up over 70 if not for Sunday's disaster.  If anybody, has insights on inside knee pain (opposite side of knee where IT band attaches), please contact me.

Monday, March 19, 2012

New Bedford Half Marathon

finishing up...this and all photos by Krissy  Kozlosky

The Skinny
73.27
5.37 pace
43rd overall; 6th for CMS
splits
1 5.30
2 5.30
3 5.46
4 5.48
5 5.28
6 5.31
7 5.20
8 5.31
9 5.51
10 5.31
11 5.38
12 5.42
13.1 6.21

The Report
Around midday on Saturday, I started to get mentally right for this race.  For most of the week, I had been running uninspired due to fatigue, both mind and body.  Work was been stressful and coming off my high mileage total the week before left me a little drained.  But by Saturday, the excitement of a race trumped all other factors.

I was motivated by all the cars on 140S.  Various running bumper stickers made it a dead giveaway that we were all headed to the same place for the same reason: to push ourselves to the limit.  We were a band of brothers, in all different makes and models, headed down to the whaling city for a common cause: run 13.1 as fast as possible. 

I met up with some CMS mates prerace and before long it was time to head out for a warmup.  Joe Shairs, Jim Pawlicki, and one or two others headed out together for about two miles.  There was no doubt as to what to wear: shorts and singlet, no more no less.

I ran the first mile w/ teammate Dave Dunham.  I thought we were going pretty conservatively, but the split came up in the high 5.20s.  I was a little surprised by this b/c it felt so easy.  The only thing telling me it might be a little quick was the copious beads of sweat forming at my brow.

I ran a smart tactical race for the first 10K.  I tucked it when the wind flared up and I did not expend any extra energy surging or putting on moves.  I found that tucking in one of the bigger guys allowed the pace to feel very easy, even though the splits were staying consistent.  I ran miles 2-4 with teammate Jason Porter, and two legends: Norm Larsen and Robert Cipriano.

When we got up on top of the hill and got some relief from the wind, I picked up the pace slightly.  I started passing people and seeing the Level Renner video crew at mile 5 definitely motivated me.  I hit 5 miles in 28.01.  I started running w/ a guy named Matt and we were clicking off those middle miles, and that’s where some of my fastest splits of the day were produced.

In the late middle miles I started thinking that a PR was possible (72.46), and that excited me.  I kept the gas on but our group got strung out a bit and I was in a bit of a no man’s land.  I would pass a guy every once in a while and remember making a big surge by the seashore to try to get next to someone that might help block the wind just a little bit.  That success was moderate at best.

Back in 2005, I got my 10 mile PR here w/ a 55:17.  This year I came through in 55:44 and thought that I might still be able to eclipse my half marathon best.  Why?  Because I have been doing more miles and should be stronger.

At 11 I was in pretty good shape.  Some blisters had cropped up on my big toes, but I actually thought: “Good, this will take my mind off the real discomfort burning in the upper legs.”  Through 11, I was thinking that I felt pretty good having just 2 miles left.

Mile 12 was the killer.  That hill didn’t seem to end this year.  I didn’t look at my watch to get a split.  I knew there wasn’t much I could do in terms of increasing the pace.  I was spent and just needed to conquer that hill so I could change gears once crested.  I was pumping my arms, hoping they could get me up the thing.  When I finally made the turn after the McDonald’s, I looked at my watch and it read 72.01.  Damn, I thought, no PR.  But then I thought, I don’t know where I am on the team and if I’m 5th man (turned out to be 6th), I better haul ass b/c every second counts in these GPS races.  I missed the marker for 13 (was there one?).  I finished in 73.26 on my watch (73.27 officially).

It was good to catch up with teammates both before and after the race.  Jim Pawlicki, Al Bernier, Greg Hammett, Joe Shairs: them there are just good people.  Listening to Nate Jenkins tell a motley allotment of stories from his adventures in running made the cooldown pass without too much discomfort.  Still can’t believe George Adams was able to hurdle that sawhorse—twice! 

Capped the event off by heading to the press conference where I met up with two of the main cogs in the Level Renner wheel: Eric Narcisi and Joe Navas.  These dudes just brought it out there.  They accumulated tons of race footage (video) and also conducted a healthy portion of post race interviews with Olympians, past Boston Marathon champions, and the winners of today race (Ruben Sanca, Geoff Smith, Matt Pelletier, and Hilary Dionne, respectively). 

What a day.  And to cap it all off, I came home to hang out with the most important three girls in my life.  Happy Birthday KJ!

Sunday, March 18, 2012

This Week in Running: 3.12 to 3.18.12

Monday - 11.25 in 89:xx
14 x ~60 second hill with a steep incline.  Did these with Ben.  Weird workout.  Felt good and bad simultaneously.
Tuesday - 6 
Easy.  Legs were heavy today.
Wednesday - 11 in 75:xx
Tough day.  Worked late and got out late.  I did do a 20 min threshold pace pickup which saw splits of 6.07 and 5.38.  Guess we know which way the wind was blowing.  Wanted to cap the run off w/ 4 x 800 but had nothing so bagged it.  Wimp.
Thursday - 11.5 in 76:low
Averaged 6.30 pace for most of the run.  Miles were clicking today.
Friday - lifting
Saw the chiro (Mika) in the morning.  Turns out the ankle (left) I rolled on Saturday is a little worse than I thought.  Real limited flexibility in addition to some slight swelling.  Mika said that I'm good to race on Sunday but I need a follow up appt to unlock the ankle.
Saturday - 8.25 in 62.10
Prerace shakeout.  5 longish strides incorporated into last mile, which was an easy 6.48
Sunday - 18.25
New Bedford 1/2 Marathon
73.27; 5.37 pace; 43rd; 6th for CMS.
28.01 for 5 and 55.44 for 10
Superb weather except for the wind.

For the Week
66 1/4 miles
5 core workouts
1 lifting sequence
Analysis: I think that was my fastest half marathon since 2005, so I can't be too unhappy with that.  In the late mid miles I thought I might have a chance of PR'ing, but I didn't have another gear in the last 3-5K.  I gave it a solid effort and ran a pretty smart tactical race.  Need to work on ending my training runs at a hard, fast clip.

Miles were a touch low for the week, but it was a tough week w/ work and Monday's hill workout was 89 mins but only 11+ miles do to the downhill recovery.

Tuesday, March 13, 2012

This Week in Running: 3.5 to 3.11.12

Monday - 13.25
6 x 1 mile w/ 1 min recovery.  Did these just under 5.30 and that might've been too fast given the limited recovery.  I was redlining early and got no relief until the cooldown.
Tuesday - 6.5
Easy run; felt pretty good.
Wednesday - 14 in 95:xx
Steady tempo run from the gun.  Ended in 6:11 and felt good, strong.  Ran mostly on trails so am cautious w/ the mileage estimate.
Thursday - 10 in 74:xx
Got real tired in the middle but rebounded in the second half of the run.
Friday - 2 
Easy prework run.  Lifting in the afternoon.
Saturday - 24 in 2:51
Yes.  Got 2 x a dozen in.  Last two splits were at 6:30 pace, and I was hoping to be closer to 6:00 or sub.  Little disappointed with that.  With ten minutes to go, I spaced and rolled my ankle coming off a curb.  I simultaneously cursed and comforted my dumbass.  I iced/heated the ankle for the rest of the day. It was pretty stiff.
Sunday - 7.75
Good run with Kevin.

For the Week
77 1/2 miles
5 core workouts
1 lifting sequence
Analysis: High mileage week for the year thanks to Wed and Sat.  Right ankle is feeling pretty good despite rolling it on Saturday.  Happy with this week.  Looking ahead toward NB and hoping this work pays dividends.

Sunday, March 4, 2012

This Week in Running: 2.27 to 3.5.12

Monday - 11.5
Recovery run for me. Taper run for Ben.
Tuesday - 5.25
Still stiff.
Wednesday - 9
Late start. 6:00 pace at end just to end it.
Thursday - 8.5
Running into the windy snow wasn't fun but having it at my back was.
Friday - lifting
Saturday - 17 in 2:14.41
Easy long run w/ Kevin Gray. We ran about half our miles on snow covered trails which kept the pace slow. Happy to call 17 my short long run.
Sunday - 8
Felt great. 5 strides incorporated into last 3K.

For the Week
59 1/4 miles
5 core workouts
1 lifting sequence
Analysis: Easy, recovery cutback week. Sore for most of it. Feeling better as of this writing, so hoping to have a solid week of training starting tomorrow.

Saturday, March 3, 2012

Level Renner

Level Renner: Level Renner

Level Renner: a journal of (new england) running for the olde school literary athlete.

Find out more on MagCloud

Sunday, February 26, 2012

This Week in Running: 2.20 to 2.26.12

Monday - 12.5 in 1:42.43
Track workout w/ longish warmup and cooldown.
4 x 800m then 4 x 400m all w/ 400m recovery
2.38, 2.36, 2.34, 2.34, 77, 75, 74, 74
It was windy out there.  Good hard effort.
Tuesday - easy 8
Bridge day between harder efforts.
Wednesday - 14 in ~98:00
Good run w/ 40 mins of threshold pace based on perceived effort.  Ran on the trails and it was fun.  T-shirt weather.  Wow.  The trails are liberating.
Thursday - 11.5 in ~82:00
Nice run w/ Kevin Tilton.  More trails.
Friday - 2.5 shakeout
Lifting sequence and core work too.
Saturday - 8.75 prerace run
Easy run with Kevin Gray.  Threw in 3 strides in the last half mile.  Why not?
Sunday - 16
Amherst 10 Miler in 55.57 for 5.36 avg and 38th place (7th for CMS).  Felt strong.  Feel like I'm back.  Race report to follow in a few days (hopefully).

For the Week
73 miles
4 core workouts
1 lifting sequence
Analysis: I think the bump up to 70-75 mile weeks is starting to show dividends.  I felt strong in Amherst.  Now I just need to work on the speed.  This is encouraging.

Sunday, February 19, 2012

This Week in Running: 2.13 to 2.19.12

Monday - 11.5 in 82:26
Some speed work: 16 x 1 min hard w/ 1 min recovery.  Ben and I did this together.  Trying to turn it over and get fast.
Tuesday - 7 easy
felt pretty good
Wednesday - 13 in 79:XX
Progression Run.  Miles 4.5 to 11.5 progressed from 5:55 to 5:15 so I'm happy with that.  A good day that was comfortably hard for most of the way.
Thursday - 11 in 79:XX
Same time as y'day but two miles shorter.  Legs felt pretty good and managed to do most of the run on trails before the sunset.
Friday - 2 in early am
Lifting sequence
Saturday - 23 in 2:33.56
Good day that started easy and got faster.  Ran w/ Kevin Gray.  No splits but likely hovering over 7:00s in the woods then faster once we got out.
Sunday - 8 easy

For the Week
75 1/2 running miles
5 core workouts
1 lifting sequence
Analysis: Dare I say that the 75 came rather easy?  No jinx.  I'm feeling pretty good.  No jinx.  I'm hoping that I perform better in Amherst next Sunday than I did at the Stew Chase a couple of weeks ago.

Sunday, February 12, 2012

This Week in Running: 2.6 to 2.12.12

Monday - 9 in 68:30
Slow w/ Ben.  Sore.  Ben: my apologies to you for making this such a crap run.
Tuesday - 6.5
Still slow and sore.
Wednesday - 11.75
Good energy at the start not so much by the end.  Calves not as tight.  Hovering just above 7:00 in the dark.
Thursday - 12.5
Didn't want to run in the dark today, so ran in the basement.  I threw on Shawshank to help make the miles passed.  It worked.  6:30ish by midway.  6:10s by last third.
Friday - lifting
Saturday - 21 in 2:32.33
Great run w/ Kevin Gray.  We were chatting and the miles passed quickly.  I needed that.
Sunday - 10.25
The bounce is back.  Accomplished my goal of a 30 mile weekend and felt good doing it.

For the Week
71 1/4 running miles
5 core workouts
1 lifting sequence
Analysis: Spend the first half of the week in the doldrums after not running the time I had hoped at The Stew Chase.  Thank goodness for Kevin Gray and the run on Saturday b/c that brought some life back to my legs, back to my running.  That run propelled me to another good one on Sunday as I was running sub 7:00 without much effort.  Hadn't had a day like that all week, so I'm back to feeling good again and am looking forward to a great week of training.  Amherst is 2 weeks from today.

Monday, February 6, 2012

Great Stew Chase 15K

Start of the race.  This and all photos by Krissy K.
The Skinny
15K time - 53.04
place - 3
pace - 5.42
splits
1 5.38
2 5.40
3 5.37
4 5.47
5 5.53
6 5.31
7 5.46
8 5.47
9 5.33
.3 1.48
Mile 7
The Report
Quick gun at the start and we were off before a zeroed out my watch.  That said, the mile split was still slower than I anticipated and should've known right then and there that I wasn't going to be able to hit the splits I wanted.  I honestly thought I was in shape to run 5.30 pace but a 5.38 first mile and 11.18 through 2 had me quickly off my goal.

The first few miles I was running in a lead pack that included eventual winner Matt Haringa, Sam Jurek, teammate Joe Shairs, and a couple other guys.  Dan Verrington and Jason Porter, both of CMS, were right there too.  This group didn't start to break up until around mile 4 which is the industrial park section of the race.

Going up the hill leading up to the turnaround, Haringa was running easy and chatting it up.  Of course, this didn't register at the time, but it did once he took off on that same hill; this time running it as a descent.  Hitting the 5th mile in 28.33 was a psychological killer.  A minute off where I thought I might be.  Still, I remember what DV saying prerace about the 2nd 5K being the toughest and stayed optimistic for a rebound.  By mile 6, Haringa and Jurek had spaced themselves out pretty good with the former looking dominant.  Jurek I thought might still be catchable if he fell apart in the last 4K.  He didn't.

I felt good, hard but good, over the last two miles, so am disappointed to see that my splits were in the mid 5.40s.  I mean, come on, I've been doing tons of pace work/threshold work at a faster pace than this.  What's going on?  I felt strong but the splits just weren't there.  I kept it honest over the last 2.3 of the race but I knew I wasn't going to hit the time I wanted.  I was already thinking about why I was running "so slow" despite my perceived effort.

Had good post race cooldown and banter w/ my CMS mates.  Joe, Jason, Dan, and I took to the Lynn Woods for a great 3 mile cooldown that had us all on the edge of bonking.  It was good too to see Jim Pawlicki and Krissy K, who once again took amazing photos.  Some good talk about Level Renner.  This magazine might catch on yet.


The finish

Sunday, February 5, 2012

This Week in Running: 1.30 to 2.5.12

Monday - 12.25 in 85:xx
12 x 2 min hard w/ 1 min recovery
Ben and I absolutely nailed this workout.  I mean we killed it.  We ran our asses off.  At the start of the 3rd, Ben seemingly took off like a ball out of a cannon.  I was like: "OK.  Let's make it hurt." And we did.  After 6, the recovery was coming up real quick, but we were still like F that let's keep it rolling and we kept pushing and moving.  This was a hard good workout.  We got better today.
Tuesday - 6.75
am: 2.75
pm: 4
Evening work obligation so I broke up my easy day into two short runs.
Wednesday - 13.25 in 85:26
6 mile threshold run
1st 2: ~5:44 2nd 2:~5:34 3rd 2:~5:24
The first two miles were comfortable.  The whole threshold seemed pretty comfortable which makes me think that I might be in pretty good shape.
Thursday - 11 in 82:18
My body was tired; my body felt more tired than my legs.
Friday - easy 2
why not?
lifting in pm
Saturday - easy 8
A few striders mixed into this run.
Sunday - 15.25 miles w/ race
Great Stew Chase 15K
53.04; 3rd place; 5.42 pace
Felt good but at least 90 sec slower than what I thought my training indicated.  Bit perplexed but that but I will keep working.  Race report in a couple days--hopefully.

For the Week
68 1/2 miles
4 core workouts
1 lifting sequence
Analysis: Don't know what to think about the race.  Training has been going great.  Am I doing the right type of training?  Will take stock and keep at it.  3 weeks 'til Amherst.

Sunday, January 29, 2012

This Week in Running: 1.23 to 1.29.12

Monday - 12.5
8 x 3 min hard w/ 2 min recovery
Did this workout w/ Ben.  Hamstring was feeling a little tight, so ran hard but nothing crazy.  Good workout.
Tuesday - 3
Biked for 37 mins prior to the run.  This is a cutback week; reduced today's miles.
Wednesday - 10 in 72:28
Psyched to get this whole run in on trails.  One, b/c there's no snow on the trails.  Two, b/c it was light enough outside to squeeze the whole thing in before outer dark arrived.
Thursday - 8
Easy.  Another sign of a cutback week.
Friday - lifting
Dr. Mika visit for a "tuneup."  All is well.
Saturday - 8.5
Had to work today but snuck on the treadmill before doing so.  My legs were amped.  Ready to run this morning--even if it was 0500.
Sunday - 16 in 1:50.26
By mile 3 I was down to 7:07.  Last 3 were 6:11, 6:18, 6:15.  I was hoping to see splits between 6:20-30.  I would call this pace comfortably hard.

For the Week
58 miles
5 core workouts
37 mins on the bike
1 lifting sequence
Analysis: This week marked the end of the first mesocycle of the year.  I end each meso (4-5 week period) with a recovery/cutback week.  My intent here is to give the body a chance to adapt to the overload it incurred over the previous weeks.  This next meso should feature two races.  This will likely alter the number of miles I hit in those weeks, but we got to remember it's not about chasing miles--it's about racing as fast as we possibly can.

Sunday, January 22, 2012

This Week in Running: 1.15 to 1.22.11

Monday - 9.25
Slowed w/ the headcold.
Tuesday - 9 
Headcold about to break but still went easy.
Wednesday - 12.75
Goal: 3 x 2 mile @5:50 pace w/ 2 min rec
Results: 10:37 (2:02 rec), 10:25 (2:01 rec), 10:17
Well, I guess that's what three easy runs in a row gets you: AN AWESOME WORKOUT.  Days later I am still pumped about this.  This is probably the fastest I've ever done 3x2 mile.  I was in the zone and ready to go from the gun.  Kept the reins on for the first half of the workout and despite that was still well below goal pace.  Got out on the edge on the last one, running 5:00 pace for the last half mile.  This was one of those runs where you feel on top of the world and that you could run with anybody.  You need days like these.  They help keep you going.
Thursday - 11
Truly a medium paced run.  Cruising 6:40s.  Got more daylight than I anticipated.
Friday - lifting at gym
Saturday - 21.75
12.5 on the cold snow.  9.25 on the t'mill.  Ran 5:51 pace for last 9. This is faster than my marathon PR pace.   Encouraging.  Note: I did the first 12 in the worst possible conditions.  Did the last 9 in the best possible conditions: water, gel, and a little bit of music.
Sunday - 9.75
Maybe 10?  On snowy trails w/ Kevin Gray and the dogs.  Nice easy run.

For the Week
73 1/2 miles
4 core workouts
1 lifting sequence
Analysis: Another good 70+ week.  Now, it's time for a cutback.  I will take an extra day off and not chase miles at all this upcoming week.  Got in some great runs this week.  Building confidence through the runs on Wed and Sat.  The maintenance runs are coming along as well.  Looking to enter February feeling fit and healthy.

Sunday, January 15, 2012

This Week in Running: 1.9 to 1.15.12

Monday - 13.5
Doubles:  am - 3  pm - 10.5
PM tempo run.  ~5:39 pace for 5 miles.
Tuesday - 6.5
easy recovery day
Wednesday - 12
Hill workout.  8 x Nichols St Hill.  2:48.+ avg.
Thursday - 10
medium paced run
Friday - 2
easy am shakeout w/ lifting in pm
Saturday - 20
Not nearly as good as last week.  2:25.10.  Dead post run.
Sunday - 7.25
First cold run.  10 degrees.  Slow pace.

For the Week
71 3/4 miles
5 core workouts
foam rolling/stick message 6 days
1 lifting sequence
Analysis: Feeling strong on the hard days.  Developed a headcold on Friday night and it is exhausting me.  I hope that I don't lose any fitness or have to sacrifice training.

Thursday, January 12, 2012

Level Renner

By Kevin Balance in Level Renner

28 pages, published 13 JAN 2012

Level Renner: a journal of (new england) running for the olde school literary athlete. Run on the ground. Read the Underground. Keep it on The Level. This mag is for runners by runners. This issues features exclusives on an array of topics as well as feature profiles on some of the region's elite athletes.

Tuesday, January 10, 2012

2011 Year in Review



2011 can't hold a candle to 2010, which was one of my best years in my running life.  I missed nearly four months of running due to 2 separate injuries: left foot plantar fascia tear and lower back strain.  But, the good news is that I'm over those injuries now and looking forward to a fast 2012.


I only raced a handful of times last year.  No PR's.  I did get 3 wins (sandbagger) in my 6 races.  The wins: Larry Olsen 10K, Edaville Rail Run, GNRC Ho Ho Ho 5K.  The other races: Foxboro Old Fashioned 10 Miler, Carver Cranberry Classic, Rome Blvd 5 Miler.  


2011 miles for the year = 1983 3/4 


Last 4 years
2010 - 2858.10
2009 - 2358.10
2008 - 2523.85
2007 - 651.55



Sunday, January 8, 2012

This Week in Running: 1.2. to 1.8.12

Monday - 12.75 in 81:24
40 min of threshold pace on trail; then cruised in w/ a 6.14
Tuesday - 6.5 
easy, recovery run
Wednesday - 12.75
intended workout: 6 x 1/2 mile
actual workout: 8 x 1/2 mile
started at 2:41 for first three, 2:40 for next three, 2:36 for final two
then I wanted to do 1.5 miles at tempo on tired legs (8:48)
This was a great workout and I felt super.  I think I ran the repeats a little too slow, but this was my first workout in a couple of months, so I tredded lightly.  A good day.
Thursday - 10 
Steady paced run on tired legs
Friday - lifting sequence
For January, gym wasn't that crowded
Saturday - 20.5 in 2:15.33
Phenomenal day.  Last 11: 6.27, 6.37, 6.21, 6.00, 5.56, 5.53, 5.49, 5.47, 5.43, 5.40, 5.36.  In the zone.
Sunday - 8
easy, recovery run

For the Week
70 1/2 miles
4 core workouts
1 lifting sequence
Analysis: I'm getting fit.

Sunday, January 1, 2012

This Week in Running: 12.26 to 1.1.12

Monday - 12.75
threshold pace work: 24 min, 3 min break (technical trail connector), 12 min
Tuesday - 10 total (7.25 am; 2.75 pm)
easy, recovery day
Wednesday - 14.75
good run w/ tempo starting midway through: 6.08, 5.47, 5.43, 6.00, 6.04, 5.37, 5.50
Thursday - 10
cold and windy; did not dress appropriately, which led to frozen ears, hands, and loins
Friday - 6
easy run w/ stride session; felt great
Saturday - 13.75 in 96:26
Tried to keep this at tempo pace but didn't achieve that goal.  Still an honest pace.
Sunday - 11.5 w/ Kevin Gray
Good run w/ the dogs @ Hale Reservation.

For the Week
79 3/4 miles
5 core workouts
Analysis: I think this is my highest weekly mileage total for the year.  Good way to end 2011.  If it's not my highest, it's within the top 3.  I'll tabulate my mileage total for the year later in the week.  It will be down from 2010.  Back to this week: awesome run on Forbidden Drive on Wednesday.  That's what I'm talking about.  Plan to use that as a springboard into 2012.