Baystate marathon 2011

Finally got around to writing about this one. Really pleased with the work that I did going into this. No real hiccups. 4x20mile long runs, a 10 mile, 7 mile, 18.5 mile, and 13.1 race leading up to it. So I would say this time around I was plenty prepared. My last two weeks were not the best, I never felt like I was getting stronger during the taper, just holding on. I had some wierd stomach things going on during those two weeks-wierd pains and gas stuff, but nothing too severe, just enough to make me worry. In retrospect I think that the 1/2 Marathon all out two weeks before was too much. I should have geared towards a 10 miler or 10k instead. I was really beat after that race and it topped off about 6 really big weeks of running. Lesson learned there, hard to tell going into it, but I knew by 4 days after the race when I was still sore that it probably wasn't the best idea. But still my marathon result was all within 4 minutes or so of a bunch of predictors (i.e McMillan, Daniels etc). As far as the marathon goes,it was a perfect day dry and mid 50's (probably a bit warm), the Baystate course is plenty flat and I really grooved in a good rhythm. My big fade happened at mile 23 (about the same length time wise as all my long runs, coincidence?) I was 6:57 pace through 10, 6:57 pace through 13.1, 7:02 pace through 20, and the wheels came off the cart at mile 23. Just lead legged for the last 3.2 miles (almost a death march). Felt like I was gonna pass out after finishing and then like I was gonna throw up when I felt the chaffe in my inner legs (third degree burn style). But other wise held it together. Good enough for 70th place overall and a Boston Qualifying time. Given my first 23 miles I definately feel like a sub 3:05 is possble. Splits below:
1-7:14
2-6:54
3-6:47
4-7:01
5-7:12
6-6:47
7-6:48
8-6:53
9-6:49
10-6:55
11-7:00
12-7:01
13-7:01
----1/2 1:31:14/6:57pace
15-7:02
16-7:09
17-7:07
18-?-----------30k-2:11:11/7:02pace
19-?
20-7:17 -----2:20:51/7:02pace
21-7:17
22-7:20
23-7:33
24-7:39
25-7:52
26.2-9:33:08/7:57
Total: 3:08:16/7:12 pace
First Half: 1:31:39/6:57pace
Second Half: 1:36:38/7:22pace
Last 6.2: 47:16/7:37pace

Charlestown Track 3xmile/3x1/4

Did this one last Thursday and never logged it. I wanted to do some more mile repeats but wanted to wake up the legs with some faster running so I settled on this: mile-1/4-mile-1/4-mile-1/4 all at a hard but not full out effort, jogged a lap in between at around 2:15 between each interval
mile: 6:27
1/4: 1:25
mile: 6:31
1/4: 1:27
mile: 6:19
1/4: 1:27

Applefest 1/2 Marathon

Had another good run this weekend-up in Hollis NH. Drove up by myself Saturday morning, conditions were good for the first 9 miles then it began to rain heavy-squishy sneakers by the end. Ran by feel and did not look at my watch at all, my plan was to start easy and race as I felt. Rolling course, felt like the first few miles were downhill, I was real pleased with my ability to pick up runners over the last 3 miles. No one passed my from mile 3 on (except 1 relay runner). I would catch a runner and run in step w/ them for a bit and just hammer on. Worked the water stops and had a gel at mile 10. Really pleased with how I emptied the tank over the last 3 miles.  Good enough for 23rd overall. 


Splits:
1-6:51
2-?
3-?
4-6:37
5-6:49
6-6:38
7-6:40
8-6:44
9-6:32
10-7:09
11-6:46
12-6:37
13.1-7:21
Total: 1:28:17/6:44

Nahant 30k

Went significantly faster than I thought on this one. I hit my watch at each mile but resisted looking at the time. No one passed me at all from 4 miles on, and I did quite a bit of passing. Hard to get a good guage on this result, because I think this course is probably hard due to all the hills and turns-if that is the case I am really pleased w/ my fitness. I had planned on running around 7:15's for most of it and practice hitting all the water stops for gatorade. I did glance at my watch 2 miles in and saw 14 flat, but I was feeling good and a few people were walking away from me so I just figured I was in the process of settling, plus the first 3 miles is flat along the beach. Ran by feel for the entirety and finished strong (although after reviewing my splits miles 15-17 were a typical plod fest/basically holding on until the finish was in sight) I drank quite a bit of gatorade throughout.  Beat my previous time on this course in 2009 by 9 minutes, more than likely beat my 1/2 marathon PR (I've only run 1). My family was at 8 miles/13 miles and the finish-all around an awesome morning. Good enough for 14th place.  Splits:
1-?
2-?/14:00
3-6:54/20:54
4-7:01/27:56
5-6:48/34:45
6-7:04/41:49
7-7:04/48:54
8-6:32/55:26
9-6:39/1:02:06
10-6:53/1:09:00
11-6:51/1:15:10
12-6:41/1:22:32
13-6:57/1:29:30
14-6:34/1:36:04
15-7:39/1:43:44
16-7:06/1:50:50
17-7:17/1:58:08
18-6:37/2:04:45
Finish: 2:08:57/6:56

Return to Charlestown Track (3 x Mile)

I was short on time and had wanted to get some quality distance so I changed it up and just went for quality up tempo running. I have been reluctant to go near the track because I haven't been near it since before I got sick and quite frankly I am superstitious. The last time I ran on the track I did short 200's pulled a hamstring and two months later got sick and hadn't been even tempted to go near it in over a year and 4 months. Well I decided to pop the cherry today. I was basically jogging by it kind of pissed that due to obligations I only had about 40 minutes to spare and was trying to figure my route and basically figured I wouldn't  get much more than about 4 miles of easy jogging. So I took a hard left jogged onto the track and banged out 3xmile with 1/4 mile jog in between. I had no particular goal other than I figured I would shoot for 10k pace on the first one and see how I felt. I ended up starting about there and picking it up a bit for the last two. Felt good to do some hard running, plus the track is rubber so it feels forgiving underneath. Oh yeah, I finally took the time to figure out where the actual mile start and finish is.  Splits:
1-6:32
2-6:26
3-6:23

Gloucester 7 miler

Good run through the streets of Gloucester, not a really fast field so it was good enough for 29th place.  Splits:
1. 6:33
2. 6:27
3. 6:57
4. 6:35
5. 6:31
6. 6:40
7. 6:39
Total: 46:22/6:38 pace

Laser Show!!!!!!!!!!!!!!!!

Great day in Newburyport, MA for me. Ripped a 1:07:21 at the Yankee Homecoming 10 Miler for a 6:45/mile pace (broke into the top 100!!). Finally feeling like I am getting back in the saddle. Forgot to start my watch at the start and from then on kept forgetting to hit the spit at each mile. There were people calling off splits at each mile so I had a good idea of my ballpark pace, but wasn't so focused on my watch that I blew up at any point-I think that helped. Started to empty the tank a little too early at the end and got passed by a guy in the last 1/4 mile that I passed at 9.5. Felt in control throughout and strong at the finish. Great weather and my family was there to watch the Laser show. Just about a perfect day.

Update-Family adventure 2011 and some running

Had a low mileage month for June due to my last trip to Richmond CA, followed up by our summer RV adventure, I only ran 2 days during the 11 day vacation, but they were good ones. One was about 9 miles down dirt roads in Moosehead Lake, the other was a good 5 mile roundtrip up and down a small mountain in the Adirondacks. We covered Me, NH, VT, and NY 5 campgrounds and 1100 miles and even hit storyland-awesome time.  Back at it these last two weeks, but this past one I have been in Long beach, CA which kind of sucks for running, long flat and hot runs down the beach. Looks like these California trips are winding down which will make a fall marathon possible. We'll see how the mileage build up goes over the next two months. Bay State is 2nd weekend in October.

Gold Star Run for Honor 10k -Swampscott, MA

Good run on Saturday morning, small field, good enough for 3rd place. Splits below:
1-6:41
2-6:29
3-6:38
4-6:44
5-6:41
6.2-8:21
Total: 41:37/6:42

The Great Stew Chase 15k

Over a month later than last year, but almost just as cold. Blustery but not as windy as last year. I ran totally by feel this year, not looking at my watch at all. Pleased w/ the result, first race in 8 months and 35 seconds faster than last year so I'll take it. Not as big a field this year, so it was good for 9th place results. I have literally done nothing but 40miles a week at 7:30-8:00 min pace for the last few months, so this was a good test of fitness. The pace felt comfortably hard and gives me some confidence that I can build speed towards a 1/2 marathon and the Yankee HC 10 miler. Splits below:
1-6:49
2-6:56
3-6:45
4-7:06
5-7:15
6-6:38
7-7:07
8-7:03
9.3-8:52
Total: 1:04:35/6:56

California Running

I have recently been reassigned temporarily to work two week stints in Richmond, Ca, across the bay from San Francisco. While my time has been busy on tugboats I have managed to find time to squeeze in some mileage. While the running is very "grab it when I can" there is a very hilly trail run right around the corner. This area has been providing 5-7milers of very hilly terrain and I even managed to get 40miles last week. Running in shorts and a t shirt has been a nice change of pace, but I miss my family tremendously and have just been trying to make the best of it. I think I can maintain some fitness and a good mental outlook, but I think this arrangement will make it difficult to get the consistent build in mileage and long runs necessary for a spring marathon. So I'll find some other goals in the 10-13.1 range to race towards and hopefully find the build for a fast fall marathon.

Round 2

Ran 10 miles on Saturday and didn't feel too bad. My daughter who had the same bug pretty much slept all day Saturday. Well I paid the price for not taking it easy Saturday. Early Sunday morning I awake to round 2 of the shits. No mileage today, 3 days off for the week and a meager 32 miles. But I did get down to 173...the hard way.

Stomach Bug

Kicked my ass yesterday. Fluids out of both ends, no mileage yesterday, still hoping I can bounce back today and save the weekly total over the weekend. The good news is I am about 5lbs closer to 165.

Winter Wonderland

Beautiful day in Lynn Woods w/ the family. Looking at this picture, I just wish I could freeze everything right there.

Rowing vs Running Rambling thoughts

On an 8 mile run the other day I got to thinking about training, and training through the lens of my own development.  I rowed competitively in college for 4 years. While I was no stellar athlete, I still managed to progress over 4years to a point where I could compete at a fairly high collegiate level. While struggling along in the middle of the pack now, when I was rowing I had broken out of that pack (at least into the chase pack) or to compare, if I was running at the level I rowed at I wouldn't feel stupid racing in really short shorts and racing flats. But lets start at the beginning- I have never been quick, my shuttle run times were always pathetic during the President's Fitness in elementary and jr high school, I lacked acceleration and speed in sports I played-hockey, baseball, soccer. But as I began to shed weight and had a growth spurt (around 9th grade) I found I had some level of endurance, which was above what my peers had. I began Cycling and mt biking and found myself ahead of the pack when distance was involved. The recognition that I had this endurance came without a whole lot of training. I remember the running portion of the Fitness Test in 9th grade, there were two parts a 100 yard dash and a 1 mile run. In the  100 yard dash  out of the 20-30 boys I clearly remember being in the bottom half. Feeling horrible about myself and my unathleticness, I moped over to the start of the mile and began to plod along. After two laps I began to pass most of the boys who had sprinted out ahead and finished fairly easily in the top group. I do remember that it was a "surprise" to myself and others how someone so slow in the dash could run so well (relative to the others) in the mile. I mention this because at this point I would consider it point 0. I had very little consistent aerobic training to explain the better performance at the mile, the only explanation is that I have a fairly good motor out of the box  for endurance. I'm not claiming to be an aerobic monster or even have an average level of endurance, but I am saying is that it seems like my proportion of speed vs endurance is heavier on the latter. This whole thought process got me thinking about running vs rowing and how I managed to progress fairly rapidly in rowing. My mind began to wonder into training theories so here is what I was thinking about:
Two things combine to make you move over a distance:
Mechanics: I am taking about efficiency here. In rowing the energy consumed per stroke given a constant pace. In running I'm talking energy per stride at constant pace.
Motor: I am talking about all the exercise science mumbo jumbo here, VO2max, lactate threshold, slow twist/fast twitch etc etc, all of which I am rather ignorant. In reference to energy, I would consider this the max amount of energy your body could contribute to an effort.

Now each of us has a genetic disposition that determines the point zero ratio of the above for each sport we participate in. 
I happen to think that in my case, the mechanics or rowing were simply better suited to my body than running and made better use of my strong motor.
Now I really don't know why I wrote all this down, it was simply my thoughts on a run.

Subpar Week-Mileage Wise?

Got kind of screwed w/ weather, took one day off, went snowshoeing in  some really crusty stuff on wednesday-only logged 2.5miles for nearly an hours worth of work. Saturday my stomach was not feeling great so I cut what would have been 8 miles down to 6. But Sunday I logged a 9miler (probably the longest single run in a long time). Volume wise i would say I probably broke even for the week. Thankfully the Stew Chase was postponed until late March (probably due to the fact that there is absolutely no shoulders on any of the roads due to snow banks), last week I felt ready, but this week I didn't. Hopefully I can get back on an even keel and stop this rodeo ride w/ good days and bad days. Still,  I had consistency this week which is a plus.

182 /3 days off

Slight twinge inside right shin last two days so I took a rest day. Also had 10 inches of snow which made it tough going. 182miles for the month, that is my 3rd biggest month and I really didn't try that hard, longest run was 8.6 miles, but the key was I only took 3 days off during the month. Not surprising I had a bit of an ache in my leg, but I will try and maintain this level of conistency and at least for the next 4 weeks, limit my longest run to 10miles. I am hovering around 177lbs, ideally I would like to get down to around 170. The weight just doesn't come off now like it used to 10 years ago. I can remember weighing 170 in fall and dropping to low 150's every spring, breaking below 150 in the summer. If I have no lingering pain I might let it rip at the Stew Chase 15k this weekend. Looking to run comfortably at 7 min pace and have a lot in the tank to drop it for the final 3 miles.

On track

Boston Harbor-You know it's cold when 38deg water is steaming.

Building strength takes time and persistence. I have 5 weeks of near consistency 37,36,40,39,43, very pleased with this mileage considering a good percentage of it was done on snowshoes or slopping through slush. It all adds up to time on my feet one way or the other and I feel like I am getting stronger. Yesterday I started to feel a little bit of fatigue during the first 2-3 miles and it gradually just melted away as I warmed up (not easy to do when it is 10 degrees out).  That is a good sign. Keep plugging towards the 15k on the 6th to see where my fitness is at. The Boston Prep 16 miler yesterday had a temp of 8 degrees/-22 for wind chill at race time. Brutal cold on a brutal course, no thanks, not this year.

Superstitions and Training Plans

I have become increasingly superstitious about signing up or talking about running races since I had to bail on the 2009 Manchester Marathon due to swine flu and the 2010 Yankee HC due to pain (appendix issue not yet diagnosed). As such I consistently feel like I will shoot myself in the foot if I sign up for anything or mention that I am going to do a race. Anyhow, I finally got the balls to delete the "racing postponed until further notice" entry under upcoming races and pencil in the Stew Chase 15k in a couple of weeks. Of course I will wait until the morning of to sign up, but health wise I am progressing in the right direction and feel confident that it is time to dust off the cobwebs. Last hard efforts were Mt Washington in June and a 5k in May, so I have been doing nothing but trying to maintain some base mileage after a couple surgeries and the flu. The last few weeks I have found myself more and more "holding back" on runs.  My goal training wise is going to be focusing more on "frequency" .  After surgery I was forced to run shorter, to make up for this I ran more often in those recovery weeks. My total volume was low but my frequency was high. I have found myself taking a day off in every 7 to 9. I think that having frequency targets rather than mileage targets might be a better goal to ultimately increase mileage overall. I was reading something in Runners World by one of the Hansons and he talks about the callousing effect of frequency-which really hit home. Last year I was aiming for 40 mpw and usually taking 2 days of rest, sometimes 3. I think if I was focusing on only just getting out there, I would have been better off. For some reason I developed a tendency to make every run at least7 miles, or think that it was a waste if I did anything less. Over the past few months I have become comfortable w/ 3-5 mile runs, when that is all I can get. I actually think running for over an hour this time of year has been detrimental to my overall training, due to injury and illness in the past. The goal will be to get comfortable running 7-9 consecutive days w/ out rest and once that is establish, gradually increase the length and intensity of specific runs.

2010 Year End

Pros:

• Life, family, friends, health
• Job promotion
• 1:30 for 13.1 @ Alton Bay
• Mt Washington Rd Race w/ E.C.
• Family Vacation in the White Mountains
• Sold House/Moved to the beach
• Good Healthcare
• New perspective

Cons:

• Dropping out of Yankee HC 10 miler
• No Lynn woods racing
• Appendictis turned out to be an appendix tumor-2 surgeries/2 cat scans/Hospitals and Doctors Offices- something I will always have to think about

2011 Goals and Objectives

• Take stock in the positive, appreciate the small things, focus on family
• Stay flexible
• 40 mpw consistent w/out injury or illness, slow and steady fitness improvements
• Take GMAT
• Apply to MBA program
• Take time off this summer with family for vacation
• Yankee Homecoming 10 miler
• Marathon