Weak Week Ending 5/23

Really feeling the flow over the last two months. 2 months of consecutive 40+ mile weeks is the record since starting running a year and a half ago. Injury, illness, family, work, (not necessarily in that order) previously presented a road block at the 30+ mpw boundary and I feel I have taken a legitimate step up. Of course once I started hitting 40-45 mpw comfortably I starting working in some 45-50 and actually started convincing myself that 50 mpw was within my ability-last week I had to take a step back. My weeks had been quality w/ some track work each week, 1-2 days comfortably hard, a race or two thrown in; I know I don't look like a runner, but damn if I didn't feel like one. Anyhow, not too long after the last track workout (where I ran 200's for the first time) I got this sharp pain in my left calf, I ran through it for a few days but it lingered. With work and family obligations and Mt Washington looming I figured it might not be a bad time to take a few days off. I am back at it with some easy running and may avoid the track for a while. Lynn Woods XC starts tonight, but I think I'll pass. I know if I toe the line I would be unable to not run hard and the hammering down those small steep hills has done damage to me before.  But that is enough whining for now, this afternoon I'll sweat my ass off running down the Charles and enjoy every second of it.

Charlestown Track 10x400/5x200

Beautiful day, pretty good workout. Took 200m jog rest in between each interval about 1:10. Splits:
400's:
1-1:23.2
2-1:23.7
3-1:26.1
4-1:26.1
5-1:26.6
6-1:29.7
7-1:28.0
8-1:28.7
9-1:30.7
10-1:26.8
Avg: 1:26.9
200's:
1-42.78
2-40.67
3-40.47
4-39.48
5-36.49
Avg: 39.97

Charlestown Track 5 x 1 mile

Pretty good workout, my goal was sub 6:30 on all of them and I just missed it on #4.  These mile intervals are pretty grueling, really hard to stay motivated on that 3rd lap, 400 meter jog (about 2:30) Splits below:
1-6:22
2-6:29
3-6:26
4-6:32
5-6:21

Great Bay 1/2 Marathon

Headed to Newmarket, NH on a perfect Sunday. Family didn't make the trip as these longer races present logistical challenges w/ two small kids; I missed them at the finish. My goal was to run 7 min pace, I felt that if I had a great day sub 7 was within reach. I ended up running 1:31:45 which is on the nose 7 min pace results. The course and weather was perfect, definately hillier than I thought it was going to be. The scenery, fans and refreshing breeze made this race about as perfect as it could be. I am pleased w/ the result and my fitness to date and really looking forward to some more races in this distance range. Next marathon will be in the fall, I just can't gear up for it and I am too excited for 10k's, 10 milers, 5 milers and the like this summer.  Splits below:
1-6:43
2-13:42 (6:59)
3-20:29 (6:47)
4-27:32 (7:02)
5-34:33 (7:01)
6-41:35 (7:01)
7-48:32 (6:57)
8-55:43 (7:10)
9-1:02:50 (7:07)
10-1:10:05 (7:14)
11-1:17:05 (6:59)
12-1:24:15 (7:10)
13.1-1:31:45 (7:30)

Charlestown Track Pyramid

Headed over after work, didn't quite know how hard this workout would be, it turned out to be a good one. Steady rain towards the end made it wet, but the wind wasn't too bad. I was fearing that middle mile, but I was in the groove fairly good by that point and it was the 1200 after that was tough.  I wasn't quite sure what kind of rest to go for, it ended up to be either 1:30 (1/2 lap)jog for the shorter ones and 2:30 (full lap) jog for the longer ones. Pace wise I was just going for 5k for the bulk and trying to open it up on the 200's and 400's. I watched the clock on the way up the Pyramid and didn't on the way down and just ran by feel-pleased with the consistency without starring at splits.
200-38.4
400-1:32
800-3:05
1200-4:50
1600-6:23
1200-4:52
800-3:07
400-1:28
200-39.0

Charlestown Track 10x400

Ran over to the track with about a 30 minute window after work and banged this out. I had thought about something like 15x400 with a 200 jog, but as I was tight on time I figured I'd shorten the work and the rest. I did a 100m jog in between  which worked out to about a 40 second jog. Not a really tough workout but with minimal rest I was getting fatigued by the last two. Perfect weather, cool and dry with a slight breeze, if I had the time I would have liked to try and do 15.
1-1:29
2-1:29
3-1:31
4-1:31
5-1:27
6-1:30
7-1:29
8-1:29
9-1:25
10-1:23

Salem Green 5k Cross Country Race

Headed over to the Salem Green Golf Course on Sunday w/ the family. Nice race, lots of small steep hills and a ton of people. Really surprised to see so many people turn out for this. My kids hung out in the sand trap while I ran, a really great morning. Lately I have been thinking less and less about the marathon distance and more and more about the shorter stuff. I think I might bypass the spring marathon and aim for a decent 1/2 marathon time-mainly I just cannot get motivated to run more than 12 miles and run it slowly. We will see how the spring progresses, I might try and go a little longer this weekend. This race was a ton of fun and I am looking forward to hitting some more short races like this, plus it is fun w/ the family there.Results