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.

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