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
1 - 5.26
2 - 5.34
3 - 5.34
4 - 5.32
5 - 5.16
6.2 - 6.18

The Report
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.

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."