So my tempo run 2 weeks kicked some butt. I felt good and was really trying to keep my level of effort (breathing/turnover) hard and yet still smooth. It panned out. I don't run w/GPS so I don't have a clue what pace I'm running at any given point. Management of my run is all by feel and paying attention to my effort level. I really try to pay attention to my breathing and turnover and keep them relatively the same for the run - factoring in hills and getting tired towards the end of the run which obviously will decrease turnover and increase breathing. The course I usually run my tempo (at work) is a long gradual uphill, followed by ~3/4 mile slight downhill and then more rolling hills that are mostly up (so they seem). It's not 'ideal' for a tempo workout but good for varying my effort and trying to keep a consistent pace.
The workout:
warm-up 1.6m 8:16mpm
tempo 1.8m 6:42mpm
tempo 0.8 6:43mpm
tempo 2.1m 7:05mpm
cool down 1.7m 8:52mpm
7.94m total (7:36 mpm avg pace)
Nice! I did peter out at the end of the tempo but really felt okay about my effort. The tempo pace is faster than I have done before - by about 20 seconds.
Note to self: that does not translate to a marathon pace of 20 seconds faster!
----------------------
So while I was out on my long run this past Saturday I again caught myself thinking that I could lop off another 9:21 from my marathon PR. This would put me at 3:20:59 and thus a BQ. My mind was really spinning as I struggled along.
I eventually came to the conclusion that I'm fu#king high if I think that's possible. That's a 7:40 pace - for the whole race! After struggling through the 22 miles, I looked back at my splits from Boston 2009 and I only ran 3 miles at a sub-7:40 mpm (see below). Also, if my past marathon performances have been any indicator, I'd have to bank 5-6 minutes (at least) to account for the late race fade.
(I have noticed that faster marathon times help me avoid late race cramping. I guess I can call that incentive to run faster.)
This may be a bit of a surprise, but I never really set a specific target pace or put a race plan together (scheduled splits) for any of my previous 9 marathons. Granted I had an idea of what time I wanted to run, but never really set a 'goal' per say. I actually mentioned this to a friend just before Boston and he said he could never run a race without a plan. I don't know if I could follow a plan to any level of precision just because there are so many unknowns that can and do occur in the course of a marathon. I have always had an idea of what I wanted to run but I typically ran at a level that I felt comfortable at and tried to hold it for as long as possible. Running to a specific plan seems like a situation ripe for disappointment. The scenario plays out sort like this...
- a goal pace is missed for a mile
- okay, make it up in the next mile
- miss the new goal time and have to make up even more
- repeat
- get tired and fall apart from mental exhaustion
(This doesn't really hold true to my 5K PR - I latched onto 3 guys who were running a 6:30 pace and held onto them until about the 2.9 mile mark. I ran a PR but not the sub-20 I was hoping for. Die another day I guess).
Now I'm pondering the thought of 1) a BQ and 2) running to a plan in a marathon? Not to mention, this will be on a course that I'm completely unfamiliar with (a few bumpy hills, portions that are dirt/wood chip paths and the potential for heat being that it's in NC)?
I just can't figure out if I'm serious about giving it a legitimate shot. I think it's too much pressure to put on myself and might detract from the level of satisfaction I get from running (I dare not call it enjoyment.) There's still just under 2 months to convince myself to try and go for it...or not.
I know what the eventual plan will sound like - run like hell, see if the 7:40ish pace is manageable and try and hold on. Let's see if we can execute it.
Boston '09 splits and the time I'd have to carve to BQ
Mile 1: 8:14 (-34)
Mile 2: 7:46 (-6)
Mile 3: 7:46 (-6)
Mile 4: 7:45 (-6)
Mile 5 : 7:51 (-11)
Mile 6: 7:48 (-8)
Mile 7: 7:49 (-9)
Mile 8: 7:47 (-7)
Mile 9: 7:46 (-6)
Mile 10: 7:36 (stet)
Mile 11: 7:39 (stet)
Mile 12: 7:44 (-4)
Mile 13: 7:48 (-8)
Mile 14: 7:48 (-8)
Mile 15: 7:27 (stet)
Mile 16: 7:44 (-4)
Mile 17: 8:09 (-29)
Mile 18: 8:09 (-29)
Mile 19: 8:08 (-28)
Mile 20: 8:12 (-32)
Mile 21: 8:47 (-1:07!)
Mile 22: 8:05 (-25)
Mile 23: 8:39 (-59)
Mile 24: 8:57 (-1:17!)
Mile 25: 8:41 (-1:01!)
Mile 26.2: 8:43 avg (-12 or limp home)
Tuesday, September 1, 2009
Tuesday, August 25, 2009
just catching up
Okay, I have to get back into it - this blog thing and running in general. Work, life, etc has been pretty demanding lately so my mileage has been way down - much to my marathon "training" detriment. So with 10 weeks left until OBX, I have to start cram-training.....again. My mileage totals for the past few weeks:
Week Ending - mileage total - long run
7/5 - 18.9 - 8
7/12 - 28.5 - 10
7/19 - 26.7 - 12.5
7/26 - 26.8 - 12
8/2 - 35.5 - 14.3
8/9 - 21.8 - 10
8/16 - 41.1 - 16.6
8/23 - 18.4 - 6+ (no LR)
My mileage was way down last week b/c of vacation and all of the driving we did. I did get 2 speed workouts so maybe that makes up for some of the slacking. Tuesday's workout was 4X800 +/-. I ran at a good clip for ~3:30 figuring it would be about 800m - only problem was I forgot which street I started and finished at after my turnaround (I ran an out & back). So, I wasn't really running for consistent pacing but more just to get some speed done.
I'm hoping for some solid weeks in the high 30s and 40s over the next few weeks. We'll see how that all pans out. No matter how hard I try, I just can't get my weekly mileage up there. I'm hoping that the 41-mile week wasn't an apparition.
I did have a nice hill workout today at work (2 mile run to get there & then back). Five repeats with splits of 1:19, 1:20, 1:21, 1:22 and 1:24. By far the speediest I have run the hill despite the extra baggage I'm carrying. I guess it provided a little shot of confidence - a badly needed shot of confidence. With all of the hot weather running lately, it's so hard to gauge my fitness level. I'm still feeling lost and everything feels slow and sloggy - even the speed workouts (today included). I'm waiting for that first light-on-my-feet run to happen. Not to mention, my running plan is so redundant. I try to mix it up with hills, intervals, tempo runs but I think I need a little more excitement in it.
Sorry for not being around lately and not checking in on you all. Work has been super demanding and there have been rumors that the IT police are at their old games again of public hangings.
Screw 'em.
Lots of travel lately as well.
Time to start cross training - this one dimensional thing will kill me. I have to force myself away from my desk on Thursdays for a swim/bike/lift session.
Got a bunch of personal stuff going on - dad getting 1/2 of his thyroid removed this week, uncle w/shoulder reconstruction, co-worker's wife has stage 2 breast cancer (I just found out today) and is in for several weeks of chemo, then surgery, then radiation...
Yikes. Life is starting to hit.
Good runs all.
Ciao
Oh, and I think a BQ attempt is out of the question for me. Just not enough time to get myself adequately prepared to give it a legitmate shot.
Week Ending - mileage total - long run
7/5 - 18.9 - 8
7/12 - 28.5 - 10
7/19 - 26.7 - 12.5
7/26 - 26.8 - 12
8/2 - 35.5 - 14.3
8/9 - 21.8 - 10
8/16 - 41.1 - 16.6
8/23 - 18.4 - 6+ (no LR)
My mileage was way down last week b/c of vacation and all of the driving we did. I did get 2 speed workouts so maybe that makes up for some of the slacking. Tuesday's workout was 4X800 +/-. I ran at a good clip for ~3:30 figuring it would be about 800m - only problem was I forgot which street I started and finished at after my turnaround (I ran an out & back). So, I wasn't really running for consistent pacing but more just to get some speed done.
I'm hoping for some solid weeks in the high 30s and 40s over the next few weeks. We'll see how that all pans out. No matter how hard I try, I just can't get my weekly mileage up there. I'm hoping that the 41-mile week wasn't an apparition.
I did have a nice hill workout today at work (2 mile run to get there & then back). Five repeats with splits of 1:19, 1:20, 1:21, 1:22 and 1:24. By far the speediest I have run the hill despite the extra baggage I'm carrying. I guess it provided a little shot of confidence - a badly needed shot of confidence. With all of the hot weather running lately, it's so hard to gauge my fitness level. I'm still feeling lost and everything feels slow and sloggy - even the speed workouts (today included). I'm waiting for that first light-on-my-feet run to happen. Not to mention, my running plan is so redundant. I try to mix it up with hills, intervals, tempo runs but I think I need a little more excitement in it.
Sorry for not being around lately and not checking in on you all. Work has been super demanding and there have been rumors that the IT police are at their old games again of public hangings.
Screw 'em.
Lots of travel lately as well.
Time to start cross training - this one dimensional thing will kill me. I have to force myself away from my desk on Thursdays for a swim/bike/lift session.
Got a bunch of personal stuff going on - dad getting 1/2 of his thyroid removed this week, uncle w/shoulder reconstruction, co-worker's wife has stage 2 breast cancer (I just found out today) and is in for several weeks of chemo, then surgery, then radiation...
Yikes. Life is starting to hit.
Good runs all.
Ciao
Oh, and I think a BQ attempt is out of the question for me. Just not enough time to get myself adequately prepared to give it a legitmate shot.
Tuesday, July 14, 2009
sucking wind
So today was the first attempt at speedwork I have made in several weeks. I was running a lot of hill repeats in preparation for the Mt Washington race but no real speedwork to speak of.
Since I missed yesterday (work BS) I opted to stretch today's run from my 'scheduled' 5 miles to 8 miles and for the hell of it, I was going to shoot for a few tempo miles, just a few, mixed in. I figured my tempo pace would be ~7:30 +/-. As I was mushing along, my breathing was heavy and my level of effort was pretty significant, but I felt strong. Turns out my tempo pace was between 7:08 and 7:12 for 3 miles. Nice! It's definitely a lot more work hauling around ~9Lbs more than I have been for the past 2 years but I'm psyched that the pace was there. Gives me a good place to start.
And the last 3 miles I ran as recovery felt fairly effortless - except the last 200 yards. My form was good, my breathing didn't feel labored and the miles just melted away.
This was the first run in 2 weeks that I can say I feel okay about. Progress I guess.
I have to get some of these projects off my plate at work to free up some time. It's really cramping my style.
And I have to find a fall race. Damn, OBX looks fun.
Since I missed yesterday (work BS) I opted to stretch today's run from my 'scheduled' 5 miles to 8 miles and for the hell of it, I was going to shoot for a few tempo miles, just a few, mixed in. I figured my tempo pace would be ~7:30 +/-. As I was mushing along, my breathing was heavy and my level of effort was pretty significant, but I felt strong. Turns out my tempo pace was between 7:08 and 7:12 for 3 miles. Nice! It's definitely a lot more work hauling around ~9Lbs more than I have been for the past 2 years but I'm psyched that the pace was there. Gives me a good place to start.
And the last 3 miles I ran as recovery felt fairly effortless - except the last 200 yards. My form was good, my breathing didn't feel labored and the miles just melted away.
This was the first run in 2 weeks that I can say I feel okay about. Progress I guess.
I have to get some of these projects off my plate at work to free up some time. It's really cramping my style.
And I have to find a fall race. Damn, OBX looks fun.
Wednesday, July 8, 2009
drawing a blank
I guess I'm just drawing a blank and don't have much to write about. I have been pretty busy with that necessary evil - work but that's not a good enough excuse. It just seems to suck the life and creativity out of me.
I have been pondering a lot lately - mostly about 'where do I go from here'? Not in life but in running/exercise. I have managed to pack on some padding over the past few months - and boy was it evident on the Mt Washington race. I faded so fast and so dramatically and near passed out after mile 5 it was pretty frightening. My time doesn't really reflect my crappy level of fitness but I really felt like a pile of sh!t during the race. I need a goal.
I am debating on a fall marathon but haven't really picked one out. I suppose I should make a choice and draft up a plan. The possibilities and time remaining:
TCM - 12 weeks
Mohawk Hudson = 13 weeks
MCM = 17 weeks
OBX = 18 weeks
Richmond = 19 weeks
Philly = 20 weeks
I'm guessing that I'd get to make one trip so I have to make it count.
The other question is to try and bq or not. I'm not off to a very good start to even make this a remote possiblity.
We'll see what the next few weeks bring.
I have been pondering a lot lately - mostly about 'where do I go from here'? Not in life but in running/exercise. I have managed to pack on some padding over the past few months - and boy was it evident on the Mt Washington race. I faded so fast and so dramatically and near passed out after mile 5 it was pretty frightening. My time doesn't really reflect my crappy level of fitness but I really felt like a pile of sh!t during the race. I need a goal.
I am debating on a fall marathon but haven't really picked one out. I suppose I should make a choice and draft up a plan. The possibilities and time remaining:
TCM - 12 weeks
Mohawk Hudson = 13 weeks
MCM = 17 weeks
OBX = 18 weeks
Richmond = 19 weeks
Philly = 20 weeks
I'm guessing that I'd get to make one trip so I have to make it count.
The other question is to try and bq or not. I'm not off to a very good start to even make this a remote possiblity.
We'll see what the next few weeks bring.
Friday, June 19, 2009
The Course...
The Course: The Mt. Washington Auto Road is 7.6 miles in length, has an average grade of 11.5% with extended sections of 18%, and the last 50 yards is a 22% "wall" to the finish. There are mile posts along the course, but these posts represent mileage from the Auto Road office across Route 16 . Mile one is thus actually 0.9 mi. from the start. And mile posts 2 - 7 are thus 1.9 - 6.9 miles. From milepost 7 to the finish is 0.7 mi. There will be a digital clock at the exact halfway point of the race (3.8 mi.). The course rises 4650 vertical feet from start to finish. Relax, there's Only One Hill!
bring it on.
bring it on.
Thursday, June 18, 2009
long time....no post
My knee still has some minor swelling but not as bad as it was a few weeks ago. The thing w/the Baker cyst is that it never goes away. As far as I know anyway. So, it's still swollen but not painful.
2 days until Mt Washington and I'm ready to get my ars kicked. I was ready but now I'm feeling like I gained some serious weight. Extra tonnage on the hill climb is a killer. We'll see what happens. I'm hoping to PR but the weather looks wet which means the dirt section of the road will be extra slick. Hopefully the wind isn't too bad....but it is what it is.
My times running my hill repeats improved significantly when compared to my repeats in previous years. I'm also happy that they improved steadily as I was doing them this year. Hope I didn't use it all in training. I wish I had one or two more weeks to run a few more repeats.
2009
5/11 - doesn't really count, I was running w/a friend and running to her (injury recovery) speed
18:21 - 18:42
6/3 - 15:11 - 15:52 - 15:50
6/10 - 14:42 - 15:35 - 15:14
2008
nada
2007
4/30 - 16:44 - 17:18
5/14 - #1? - 16:21 - 16:19
5/21 - 15:49 - 16:33 - 16:22 - 17:11
In other news, my weekly mileage has dropped way off.
this week: 11.8
w/e
6/14 - 19.5
6/7 - 28.5
5/31 - 27.9
5/24 - 33.3
Looks like maintenance mileage, doesn't it? Work has really been killing me lately and I don't see it letting up at all.
After the race on Sat and some time off, I think it'll be time to assess what I want to do. I was thinking about jumping into a tri (sprint) but that doesn't look plausible. My bike is in horrid condition and I haven't been swimming at all.
The new decade seems to have sapped my motivation.
Nice.
Sorry I have neglected all of your blogs lately. I'll try to be a better virtual commenter.
Cheers
2 days until Mt Washington and I'm ready to get my ars kicked. I was ready but now I'm feeling like I gained some serious weight. Extra tonnage on the hill climb is a killer. We'll see what happens. I'm hoping to PR but the weather looks wet which means the dirt section of the road will be extra slick. Hopefully the wind isn't too bad....but it is what it is.
My times running my hill repeats improved significantly when compared to my repeats in previous years. I'm also happy that they improved steadily as I was doing them this year. Hope I didn't use it all in training. I wish I had one or two more weeks to run a few more repeats.
2009
5/11 - doesn't really count, I was running w/a friend and running to her (injury recovery) speed
18:21 - 18:42
6/3 - 15:11 - 15:52 - 15:50
6/10 - 14:42 - 15:35 - 15:14
2008
nada
2007
4/30 - 16:44 - 17:18
5/14 - #1? - 16:21 - 16:19
5/21 - 15:49 - 16:33 - 16:22 - 17:11
In other news, my weekly mileage has dropped way off.
this week: 11.8
w/e
6/14 - 19.5
6/7 - 28.5
5/31 - 27.9
5/24 - 33.3
Looks like maintenance mileage, doesn't it? Work has really been killing me lately and I don't see it letting up at all.
After the race on Sat and some time off, I think it'll be time to assess what I want to do. I was thinking about jumping into a tri (sprint) but that doesn't look plausible. My bike is in horrid condition and I haven't been swimming at all.
The new decade seems to have sapped my motivation.
Nice.
Sorry I have neglected all of your blogs lately. I'll try to be a better virtual commenter.
Cheers
Tuesday, May 12, 2009
my enemy is Mr Baker
My right knee is not healthy and the more i read about a Baker cyst, the more i don't like it.
It's either caused by some arthritic activity, the slight tear i have in my meniscus, or just general swelling that's moved to the back of my knee.
Why these things happen when it's crunch time is beside me.
It felt like i twisted my knee after saturday's run but i never felt like i twisted it while i was running. I'm wondering if it's from the downhill poritons of my runs. I have been running a lot of hills lately as a part of my LR's in preparation for Mt Washington.
All I have to say is....CRAP!
It's either caused by some arthritic activity, the slight tear i have in my meniscus, or just general swelling that's moved to the back of my knee.
Why these things happen when it's crunch time is beside me.
It felt like i twisted my knee after saturday's run but i never felt like i twisted it while i was running. I'm wondering if it's from the downhill poritons of my runs. I have been running a lot of hills lately as a part of my LR's in preparation for Mt Washington.
All I have to say is....CRAP!
Wednesday, April 29, 2009
scatterpost
My 4:29 temp run summary...
0-1.78m - 13:35 - 7:38 mpm
1.78 - 3.35m - 11:05 - 7:04 mpm
3.35 - 4.12m - 5:01 - 6:31 mpm
4.12 - 7.94m - 31:12 - 8:10 mpm
I was struggling for the mid miles but tried a run with shorter but harder tempo pace to see what happens. I figured I have to start training my body for oxygen deficit for the Mt Washington race.
Now I just have to quit the ice cream, chocolate, cookies, Twix and everything else I'm gorging on. I'm getting some new jiggles that I'm not too fond of so I really have to right myself this coming week. The one thing that's a killer on Mt Washington is extra baggage.
I'm really getting the itch to travel to a race. The problem is that work is really starting to ramp up and I know my running time is going to be cut very soon. I have been taking waaaaay tooooo long on my lunches so far this year and lots of stuff has piled up.
So much so that I'm starting to dream about it all.
Powerball take me away!!!!
"It’s the sides of the mountain which sustain life, not the top."
I really like that quote.
Pack Monadnock hill intervals start this week (self imposed punishment - 1.3 miles, 14% average grade). Nasty. I'm looking forward to it although I have to travel to DC next-next week I think so I'll be missing out on one session.
I have plans on a 5K race next weekend with the jogger if the weather is nice. That'll be interesting if DD will keep still and not throw anything out of her cockpit.
i'm thinking of unofficially trying to bq this fall. ssshhhh. if i can run consistently and DW lets me out of the house.
ciao
0-1.78m - 13:35 - 7:38 mpm
1.78 - 3.35m - 11:05 - 7:04 mpm
3.35 - 4.12m - 5:01 - 6:31 mpm
4.12 - 7.94m - 31:12 - 8:10 mpm
I was struggling for the mid miles but tried a run with shorter but harder tempo pace to see what happens. I figured I have to start training my body for oxygen deficit for the Mt Washington race.
Now I just have to quit the ice cream, chocolate, cookies, Twix and everything else I'm gorging on. I'm getting some new jiggles that I'm not too fond of so I really have to right myself this coming week. The one thing that's a killer on Mt Washington is extra baggage.
I'm really getting the itch to travel to a race. The problem is that work is really starting to ramp up and I know my running time is going to be cut very soon. I have been taking waaaaay tooooo long on my lunches so far this year and lots of stuff has piled up.
So much so that I'm starting to dream about it all.
Powerball take me away!!!!
"It’s the sides of the mountain which sustain life, not the top."
I really like that quote.
Pack Monadnock hill intervals start this week (self imposed punishment - 1.3 miles, 14% average grade). Nasty. I'm looking forward to it although I have to travel to DC next-next week I think so I'll be missing out on one session.
I have plans on a 5K race next weekend with the jogger if the weather is nice. That'll be interesting if DD will keep still and not throw anything out of her cockpit.
i'm thinking of unofficially trying to bq this fall. ssshhhh. if i can run consistently and DW lets me out of the house.
ciao
Thursday, April 23, 2009
Boston '09
113th Boston Marathon, April 20, 2009
Official Results
Checkpoints - Time - 5K Splits
5k - 0:24:33 - 24:33
10k - 0:48:53 - 24:20
15k - 1:13:00 - 24:07
20k - 1:36:51 - 24:07
Half - 1:42:05 - 23:51
25k - 2:00:51 - 24:00
30k - 2:25:48 - 24:57
35k - 2:51:47 - 25:59
40k - 3:18:53 - 27:06
Finish
Pace - 0:08:02
Official Time - 3:30:38
Overall - 7469
Gender - 6196
Division -3105
Prelude to Boston ‘09:
2008 was a year marked by the 3:37 – not that it’s a bad thing, just strange. I ran Boston, Vermont City (Burlington) and Philadelphia all within 25 seconds of each other. The consistency may sound impressive but honestly, each race was run in a completely different fashion (not by design), with different paces and circumstances leading up to it. I was able to maintain my weight throughout the year so it came down to maintaining health and mileage. I suffered a calf injury just before Boston ’08 and finished feeling like I had a lot left in the tank so I was pretty disappointed (although happy with a new PR). I turned around and ran Burlington a month later and ran out of gas late race as I was still recovering from Boston. I had a calf injury 2 months before Philadelphia and missed a lot of peak mileage so my endurance faded as that race wore on.
This winter I was able to run consistently with sporadic breaks to deal with bouts of illness – food poisoning, intestinal flu, fever, etc. It’s great having a kid in day care. I did have to sacrifice some mileage compared to last year – no fault there, just that family time is priority #1. So overall, my fitness was good but I wasn’t sure if I’d have the same endurance as last year as my overall mileage was down 10-20%.
Sunday before the race is usually spent relaxing but this year it was a pretty busy day. I had to hit the expo because I wasn’t able to get there on Saturday – time and traffic – and then head to Hopkinton to stay at The Respite Center for the night (amongst, errands, child care, etc). I was really looking forward to an earplug assisted solid night of sleep.
I coughed down my chicken & vegetable whole wheat pasta stir fry (including a healthy dose of artichoke hearts) prior to hitting the hay.
Contrary to a lot of other Boston runners, I have the luxury of being able to sleep in at my charity and woke up at a relaxing 7:45AM. The rumble of the buses rolling into Hopkinton was droning along as I made my banana pancakes & maple syrup. The downstairs was starting to fill with runners and way too much nervous energy so I headed back upstairs and chilled out w/some other long time Respite Center runners. After showering at 9:30, gearing up, we were out the door – Rod, Missy, Andrea (sistergoldenhair) & me. I was psyched to see missy & to meet Andrea – I’m glad they took advantage of the hospitality. We split up coming down to the start as Missy & Andrea had to work their way up towards the front corrals. Pretty soon the lines were dropped, the crowd huddled closer to the start and we were off.
The start conditions were overcast in the mid to upper 40’s with a light head wind - completely manageable – really nice.
Mile 1: 8:14 - Typical starting situation w/the crowd but I’m noticing that it’s slightly less congested than previous years. I had room to run, but was still weaving, surging and slowing. All I could think of was it must be nice to qualify and have room to run right out of the gate. I took the opportunity pass along a compliment to two hot chicks wearing team Canada colors (if they didn’t want comments, they wouldn’t have worn what they were wearing – they chuckled). Wow.
Mile 2: 7:46 - Still crowded and finding consistent running lanes is tough. I was working harder to run this pace than I should have been but was pleasantly surprised when I looked at my watch to find I ran a sub-8. Do I continue to push my pace hoping to even out?
Mile 3: 7:46 (15:29) - Forgot to hit my watch. There was some jackass from Canada literally telling people he was coming on the left, then elbowing others and apologizing. What an ass. A perfectly formed snowball to the back of the head would have been perfect for that dinkus. (I think I dropped him around mile 4-5)
Mile 4: 7:45 - When I hit my lap button I surprised w/my pace although not disappointed. I replayed last year’s race in my head and the feeling of (slight) disappointment that I felt when I had fuel in my tank after crossing the finish line. I figured if I didn’t push my pace now and run faster than I probably should, I’d never know what I can do. So I sold myself on running a bit quicker knowing that if I crashed at mile 16 or 20, I had good reason for it.
Mile 5 : 7:51 - Just clicking off gobs of people and the crowds are thinning (by Boston standards) – I’m passing more than I’m being passed which was pretty standard for the day. I’m feeling okay but not light-footed. Typically by this time in a race I’m feeling loose and fluid. Today, my legs are heavy and I’m feeling ridiculously sluggish. Just couldn’t help but thinking that there was no way I was going to hold pace for any length of time.
Mile 6: 7:48 – Coming through the train station I chatted w/a Lance Armstrong wannabe (after he encouraged the pink tu-tu guy). He was wearing more equipment than I think I had ever seen – fuel belt, pacer band, iPod, garmin, HRM, laptop, antenna, kitchen sink and I’m sure I’m missing some items. Kripes, I do all I can to shave weight, not carry any more than I need. My legs get enough of a pounding from what I naturally carry around. He must have been 200#+ too.
Mile 7: 7:49 (15:37 with mile 6) - A forgettable mile. So I forgot what was going on here.
Mile 8: 7:47 (avg) (watch read 8:20 but I hit it late) – Forgot to hit my watch again but I did see my buddy Murph and gave him a high-five. The wind is picking up a little bit but nothing too strong – just slightly annoying.
Mile 9: 7:46 – (7:13 for the shortened mile 8) – Cruising along the reservoir in Natick I heard a spectator announce “It’s Boston Billy”. I had just passed him and his small contingency and hadn’t noticed. He graciously smiled, waved and kept on his way. Some woman behind me made some comment so I slowed my pace and offered her a high-five for passing a marathon champion. Gave her a chuckle and I was on my way. I was hoping my 15K photos caught my little short hiking but they’re not doing it justice.
Mile 10: 7:36 – This is where the Respite Center crew usually is – hanging at the church and good for a little moral boost. Although most of them had left for the finish area so they could see the other front runners. Still good for a photo op though. I’m feeling okay, strong but still working harder than I had expected to maintain the pace.
Mile 11: 7:39 – Yeah, I definitely wasn’t paying attention to the course right now. The scenery was just too good so my pace stayed a little quick. I’m finding that I’m rubber necking – maybe a little too much so I have to haul my attention span in and focus on what I’m doing.
Mile 12: 7:44 – Coming into Wellesley College – and man, were they loud!
Mile 13: 7:48 (avg) – (actually it ready 8:32 – I was late hitting my watch so I hit it a @ the ½) – Hit watch at the ½ so I knew I was keeping an okay pace (1:42:05 – I’ll take that!). I got a little sugar at Wellesley. I debated acting on some not-so-sage advice I received earlier in the day but considering the Craig’s list garbage that has been going on around here lately, I took a taste, not a handful or mouthful. Just a kiss on the cheek to someone who looked like she needed it.
Mile 14: 7:48 (avg) – (7:04 for the 0.9 mile) – Saw my cousin’s wife and her mom – good for a little family boost. The crowd through downtown Wellesley was pretty thick but I was really dialing in on how I was feeling and keeping focused to pay much attention.
Mile 15: 7:27 – This is the big downhill before the first hill and I worked on keeping my knees high and landing on my forefoot – hoping to rejuvenate my legs and get some spring in them. I started to feel my hammy biting and grabbing and my quads twitching a little – they had better stay with me. The pre-cramp sensations have started so I began to block things out and work on bending the pain to my purpose. I was thankful for the uphills to concentrate on something else.
Here’s the brain game that was going on…But damn, look at those t*ts! No, don’t look at those t*ts – stay focused!
Mile 16: 7:44 – Over the highway and past the Newton Wellesley Hospital – I felt good going up the hill, chalked up some more road kill and kept my knees pumping high.
Mile 17: 8:09 (avg) – Forgot to hit my watch but I did manage to grab a few extra power gels…just in case. What’s this non-caffeinated crap?!?
Mile 18: 8:09 (avg) – I hit my watch after the 2nd hill. Nice…an 8:09 average. And it felt as though I had slowed significantly. This is good, really good news. I’m surprising myself at being able to hold an aggressive pace, working but not really out of breath and I’m still able to maintain my form and speed after the apex.
Mile 19: 8:08 – This is the 3rd and shortest hill but it’s starting to pile up. I’m happy with my time.
Mile 20: 8:12 – The flat before Heartbreak – I’m scanning around to see if I’m going to have another encounter with Tom Brady. Happy with my pace though.
Mile 21: 8:47 – Yeah, Heartbreak took a bite out of me – my pace slowed pretty significantly but I’m still running and moving forward. BC is nuts & really loud…this is great. Again, I’m honing in on my legs – they’re really starting to ache and get cranky. I’m altering my stride and not over-striding as that seems to make my left hamstring grab. I’m running with a pack of 4 or 5 women for parts of the course until I continued to run the tangents and they stayed on the outside corner.
Mile 22: 8:05 – Coming around the hill into Cleveland Circle I heard a huge crash to my left. Some guy on his bike took a huge digger on the tracks that run along with the road. I didn’t stick around but he was moving after he hit the deck. Running tangents is getting tough because the spectators are crowding in and looking for high 5’s and such.
Mile 23: 8:39 – I know Moe is around here somewhere but no chance in finding her. I hate this part of the race – I guess I just associate it with pain…and I’m really feeling it. My legs are on the verge of a lockdown – something I want to avoid. I just did the quick math in my head and realized not only do I have a PR in my sights but a possible 3:30. I’m bypassing the water stops now – the pavement is getting slippery and people aren’t paying much attention and weaving way too much for my comfort.
Mile 24: 8:57 – I had to stop & stretch real quick at a dead spot at 23.5 +/– just after the water stop. Just a quick hamstring stretch. It’s amazing how many people can stream by in 15 seconds. After hitting my watch at mile 24 I’m happy to see a sub-9 despite stopping for a few seconds. I know there’s still some fuel in the tank – vapors count too!
Mile 25: 8:41 – I almost got knocked on my ass from some dude high 5’ing me. Enough of that crap. Legs are locking up and I’m really grinding but keeping my form, raising my knees when I can and focusing on moving forward. I’m not looking forward to the underpass (under Mass Ave) but manage to keep running down and then up. Nice…the final turn. I saw Svinland, one of my fraternity brothers – perfectly timed for a quick boost.
Mile 26.2: 8:43 avg (10:27) – I didn’t see the mile 26 marker although I know where it is. I’m pounding this out and gazing down Boylston. It looks soooo far to the finish so I look down, watch the pavement pass under me until I’m at the grandstand. The folks from the Respite Center are gathered at the far end of the stands and give me a standing cheer & ovation as I pass through and cross the line.
Look at that watch…3:30:41 (I started it early and stopped it late).
--
Officially, it’s a 3:30:48 – qualifying if I were 5 years older. A 6:37 minute PR and I’m happy, very happy.
Now that I have had some time to reflect I am still very happy with my time. Although I’m not entirely satisfied. I guess that’s a good place to be. I know I was struggling early in the race and shouldn’t have been. My fitness was there but things just didn’t click early on. So I’m still thirsting for more time to come off of my PR and I think it can.
I found myself toying with thoughts of qualifying while driving to work the other day. Stupid? I’m not sure. But it’s pretty aggressive.
We’ll see what happens. I still need to let the lactic acid trickle out of my legs.
Race Photos are here: www.marathonfoto.com. 2009 Boston, 22666, sweet is all you need
Official Results
Checkpoints - Time - 5K Splits
5k - 0:24:33 - 24:33
10k - 0:48:53 - 24:20
15k - 1:13:00 - 24:07
20k - 1:36:51 - 24:07
Half - 1:42:05 - 23:51
25k - 2:00:51 - 24:00
30k - 2:25:48 - 24:57
35k - 2:51:47 - 25:59
40k - 3:18:53 - 27:06
Finish
Pace - 0:08:02
Official Time - 3:30:38
Overall - 7469
Gender - 6196
Division -3105
Prelude to Boston ‘09:
2008 was a year marked by the 3:37 – not that it’s a bad thing, just strange. I ran Boston, Vermont City (Burlington) and Philadelphia all within 25 seconds of each other. The consistency may sound impressive but honestly, each race was run in a completely different fashion (not by design), with different paces and circumstances leading up to it. I was able to maintain my weight throughout the year so it came down to maintaining health and mileage. I suffered a calf injury just before Boston ’08 and finished feeling like I had a lot left in the tank so I was pretty disappointed (although happy with a new PR). I turned around and ran Burlington a month later and ran out of gas late race as I was still recovering from Boston. I had a calf injury 2 months before Philadelphia and missed a lot of peak mileage so my endurance faded as that race wore on.
This winter I was able to run consistently with sporadic breaks to deal with bouts of illness – food poisoning, intestinal flu, fever, etc. It’s great having a kid in day care. I did have to sacrifice some mileage compared to last year – no fault there, just that family time is priority #1. So overall, my fitness was good but I wasn’t sure if I’d have the same endurance as last year as my overall mileage was down 10-20%.
Sunday before the race is usually spent relaxing but this year it was a pretty busy day. I had to hit the expo because I wasn’t able to get there on Saturday – time and traffic – and then head to Hopkinton to stay at The Respite Center for the night (amongst, errands, child care, etc). I was really looking forward to an earplug assisted solid night of sleep.
I coughed down my chicken & vegetable whole wheat pasta stir fry (including a healthy dose of artichoke hearts) prior to hitting the hay.
Contrary to a lot of other Boston runners, I have the luxury of being able to sleep in at my charity and woke up at a relaxing 7:45AM. The rumble of the buses rolling into Hopkinton was droning along as I made my banana pancakes & maple syrup. The downstairs was starting to fill with runners and way too much nervous energy so I headed back upstairs and chilled out w/some other long time Respite Center runners. After showering at 9:30, gearing up, we were out the door – Rod, Missy, Andrea (sistergoldenhair) & me. I was psyched to see missy & to meet Andrea – I’m glad they took advantage of the hospitality. We split up coming down to the start as Missy & Andrea had to work their way up towards the front corrals. Pretty soon the lines were dropped, the crowd huddled closer to the start and we were off.
The start conditions were overcast in the mid to upper 40’s with a light head wind - completely manageable – really nice.
Mile 1: 8:14 - Typical starting situation w/the crowd but I’m noticing that it’s slightly less congested than previous years. I had room to run, but was still weaving, surging and slowing. All I could think of was it must be nice to qualify and have room to run right out of the gate. I took the opportunity pass along a compliment to two hot chicks wearing team Canada colors (if they didn’t want comments, they wouldn’t have worn what they were wearing – they chuckled). Wow.
Mile 2: 7:46 - Still crowded and finding consistent running lanes is tough. I was working harder to run this pace than I should have been but was pleasantly surprised when I looked at my watch to find I ran a sub-8. Do I continue to push my pace hoping to even out?
Mile 3: 7:46 (15:29) - Forgot to hit my watch. There was some jackass from Canada literally telling people he was coming on the left, then elbowing others and apologizing. What an ass. A perfectly formed snowball to the back of the head would have been perfect for that dinkus. (I think I dropped him around mile 4-5)
Mile 4: 7:45 - When I hit my lap button I surprised w/my pace although not disappointed. I replayed last year’s race in my head and the feeling of (slight) disappointment that I felt when I had fuel in my tank after crossing the finish line. I figured if I didn’t push my pace now and run faster than I probably should, I’d never know what I can do. So I sold myself on running a bit quicker knowing that if I crashed at mile 16 or 20, I had good reason for it.
Mile 5 : 7:51 - Just clicking off gobs of people and the crowds are thinning (by Boston standards) – I’m passing more than I’m being passed which was pretty standard for the day. I’m feeling okay but not light-footed. Typically by this time in a race I’m feeling loose and fluid. Today, my legs are heavy and I’m feeling ridiculously sluggish. Just couldn’t help but thinking that there was no way I was going to hold pace for any length of time.
Mile 6: 7:48 – Coming through the train station I chatted w/a Lance Armstrong wannabe (after he encouraged the pink tu-tu guy). He was wearing more equipment than I think I had ever seen – fuel belt, pacer band, iPod, garmin, HRM, laptop, antenna, kitchen sink and I’m sure I’m missing some items. Kripes, I do all I can to shave weight, not carry any more than I need. My legs get enough of a pounding from what I naturally carry around. He must have been 200#+ too.
Mile 7: 7:49 (15:37 with mile 6) - A forgettable mile. So I forgot what was going on here.
Mile 8: 7:47 (avg) (watch read 8:20 but I hit it late) – Forgot to hit my watch again but I did see my buddy Murph and gave him a high-five. The wind is picking up a little bit but nothing too strong – just slightly annoying.
Mile 9: 7:46 – (7:13 for the shortened mile 8) – Cruising along the reservoir in Natick I heard a spectator announce “It’s Boston Billy”. I had just passed him and his small contingency and hadn’t noticed. He graciously smiled, waved and kept on his way. Some woman behind me made some comment so I slowed my pace and offered her a high-five for passing a marathon champion. Gave her a chuckle and I was on my way. I was hoping my 15K photos caught my little short hiking but they’re not doing it justice.
Mile 10: 7:36 – This is where the Respite Center crew usually is – hanging at the church and good for a little moral boost. Although most of them had left for the finish area so they could see the other front runners. Still good for a photo op though. I’m feeling okay, strong but still working harder than I had expected to maintain the pace.
Mile 11: 7:39 – Yeah, I definitely wasn’t paying attention to the course right now. The scenery was just too good so my pace stayed a little quick. I’m finding that I’m rubber necking – maybe a little too much so I have to haul my attention span in and focus on what I’m doing.
Mile 12: 7:44 – Coming into Wellesley College – and man, were they loud!
Mile 13: 7:48 (avg) – (actually it ready 8:32 – I was late hitting my watch so I hit it a @ the ½) – Hit watch at the ½ so I knew I was keeping an okay pace (1:42:05 – I’ll take that!). I got a little sugar at Wellesley. I debated acting on some not-so-sage advice I received earlier in the day but considering the Craig’s list garbage that has been going on around here lately, I took a taste, not a handful or mouthful. Just a kiss on the cheek to someone who looked like she needed it.
Mile 14: 7:48 (avg) – (7:04 for the 0.9 mile) – Saw my cousin’s wife and her mom – good for a little family boost. The crowd through downtown Wellesley was pretty thick but I was really dialing in on how I was feeling and keeping focused to pay much attention.
Mile 15: 7:27 – This is the big downhill before the first hill and I worked on keeping my knees high and landing on my forefoot – hoping to rejuvenate my legs and get some spring in them. I started to feel my hammy biting and grabbing and my quads twitching a little – they had better stay with me. The pre-cramp sensations have started so I began to block things out and work on bending the pain to my purpose. I was thankful for the uphills to concentrate on something else.
Here’s the brain game that was going on…But damn, look at those t*ts! No, don’t look at those t*ts – stay focused!
Mile 16: 7:44 – Over the highway and past the Newton Wellesley Hospital – I felt good going up the hill, chalked up some more road kill and kept my knees pumping high.
Mile 17: 8:09 (avg) – Forgot to hit my watch but I did manage to grab a few extra power gels…just in case. What’s this non-caffeinated crap?!?
Mile 18: 8:09 (avg) – I hit my watch after the 2nd hill. Nice…an 8:09 average. And it felt as though I had slowed significantly. This is good, really good news. I’m surprising myself at being able to hold an aggressive pace, working but not really out of breath and I’m still able to maintain my form and speed after the apex.
Mile 19: 8:08 – This is the 3rd and shortest hill but it’s starting to pile up. I’m happy with my time.
Mile 20: 8:12 – The flat before Heartbreak – I’m scanning around to see if I’m going to have another encounter with Tom Brady. Happy with my pace though.
Mile 21: 8:47 – Yeah, Heartbreak took a bite out of me – my pace slowed pretty significantly but I’m still running and moving forward. BC is nuts & really loud…this is great. Again, I’m honing in on my legs – they’re really starting to ache and get cranky. I’m altering my stride and not over-striding as that seems to make my left hamstring grab. I’m running with a pack of 4 or 5 women for parts of the course until I continued to run the tangents and they stayed on the outside corner.
Mile 22: 8:05 – Coming around the hill into Cleveland Circle I heard a huge crash to my left. Some guy on his bike took a huge digger on the tracks that run along with the road. I didn’t stick around but he was moving after he hit the deck. Running tangents is getting tough because the spectators are crowding in and looking for high 5’s and such.
Mile 23: 8:39 – I know Moe is around here somewhere but no chance in finding her. I hate this part of the race – I guess I just associate it with pain…and I’m really feeling it. My legs are on the verge of a lockdown – something I want to avoid. I just did the quick math in my head and realized not only do I have a PR in my sights but a possible 3:30. I’m bypassing the water stops now – the pavement is getting slippery and people aren’t paying much attention and weaving way too much for my comfort.
Mile 24: 8:57 – I had to stop & stretch real quick at a dead spot at 23.5 +/– just after the water stop. Just a quick hamstring stretch. It’s amazing how many people can stream by in 15 seconds. After hitting my watch at mile 24 I’m happy to see a sub-9 despite stopping for a few seconds. I know there’s still some fuel in the tank – vapors count too!
Mile 25: 8:41 – I almost got knocked on my ass from some dude high 5’ing me. Enough of that crap. Legs are locking up and I’m really grinding but keeping my form, raising my knees when I can and focusing on moving forward. I’m not looking forward to the underpass (under Mass Ave) but manage to keep running down and then up. Nice…the final turn. I saw Svinland, one of my fraternity brothers – perfectly timed for a quick boost.
Mile 26.2: 8:43 avg (10:27) – I didn’t see the mile 26 marker although I know where it is. I’m pounding this out and gazing down Boylston. It looks soooo far to the finish so I look down, watch the pavement pass under me until I’m at the grandstand. The folks from the Respite Center are gathered at the far end of the stands and give me a standing cheer & ovation as I pass through and cross the line.
Look at that watch…3:30:41 (I started it early and stopped it late).
--
Officially, it’s a 3:30:48 – qualifying if I were 5 years older. A 6:37 minute PR and I’m happy, very happy.
Now that I have had some time to reflect I am still very happy with my time. Although I’m not entirely satisfied. I guess that’s a good place to be. I know I was struggling early in the race and shouldn’t have been. My fitness was there but things just didn’t click early on. So I’m still thirsting for more time to come off of my PR and I think it can.
I found myself toying with thoughts of qualifying while driving to work the other day. Stupid? I’m not sure. But it’s pretty aggressive.
We’ll see what happens. I still need to let the lactic acid trickle out of my legs.
Race Photos are here: www.marathonfoto.com. 2009 Boston, 22666, sweet is all you need
Friday, March 27, 2009
update just prior to my 3-some
(I read this just before I posted it and it sounds really jumbled and scatterbrained. Sorry if the writing/english is awry. I don't have the energy to focus my thoughts and write them out succinctly right now)
-
The past 2 weekends have been 20+ and 22+ milers. Both went okay. Boring, but okay. I think I'm running my LRs a little too quickly. I don't feel overly tired, beat up or dare I say it, injured - yet - so no worries. We'll see how it translates in a few weeks.
My 10 miler on Wed was successful but not comfortable. I had no goal going into it, whether to run some speed, relax or fartlek it, so I just went. After about a 1/4 mile, I opted for a near-MP run. But I feel weird calling it an MP run - I don't really subscribe to any 'named' runs that have to be a prescribed pace, that's just too structed for me. My goal was to test my (somewhat fatigued) legs and ability to pace myself. I based my MP on my 3 2008 marathons - not that those really have any bearing on my training/fitness now. I like the structure of a tempo run(but it's still a 'feel' run) or measured intervals but everything else is a crap shoot.
Literally, everything I run is done by feel - I haven't run any measured intervals since last August and don't have a GPS or HRM so I base my pace on breathing, how my legs feel, attitude, etc.
This is going to sound strange and probably a shade conceited, but Wednesday I was disappointed when I figured out I had run faster than my planned pace of somewhere between 8-810 mpm. I was a bit distressed, depressed and not too happy about it. I just don't have a bead on my pace right now and i'm usually right on with it.
But those were fleeting thoughts.
It's not going to bother me and I'll take the increase in speed, don't get me wrong...if it translates into a faster goal race. I have had this happen before - train well, feel faster, run for sh!t in the goal race.
-
I was also thinking about race management by feel and how much effort it takes to gain time versus how easily it is to lose time in a race.
Running a race by feel is great and something I do all the time, but like I said, I usually have a really good bead on how fast I'm going (sans GPS). I just don't feel like I have that inner speedometer calibrated right now and I don't have time to fix it so who knows what'll happen on 4/20. The thing w/racing by feel is, assuming that the mile markers are posted (and they will be in Boston), you have the opportunity to check your pace every mile. Hopefully this translates into every 8 minutes for me in Boston.
Or less.
And if my inner speedometer is off a by a little bit, what's that gonna mean?
Time will tell.
-
Gaining and losing time:
As an example - the first 1o miles of a marathon are run at a 7:50 pace. Assuming an 8 mpm is the benchmark/goal so that's only a gain of 100 seconds, or 1:40. What happens if a pit stop is necessary?
(TMI moment - I don't remember the last training run when I didn't have to stop to drop the kids off at the pool or water the flowers - and that's after having 'gone' pre-run)
There goes the time cushion...
Something I'm thinking about but again, I can't let it linger. Making up time in the 2nd half of the race or even keeping an aggressive pace like that will be challenging if not impossible. Especially in Boston.
This week:
26+ miles to date, LR (20 - 22m) is tomorrow
Last week:
46.6 miles w/a 22.1m LR
I wanted to run today and clip 50 miles for the week.
No dice.
Fleeting thought. If it pours on 4/20 and I run a crappy race I'm debating on a May marathon.
Yeah, that'll go over well.
And I was selected in the Mt Washington race lottery. I'm pumped.
-
The past 2 weekends have been 20+ and 22+ milers. Both went okay. Boring, but okay. I think I'm running my LRs a little too quickly. I don't feel overly tired, beat up or dare I say it, injured - yet - so no worries. We'll see how it translates in a few weeks.
My 10 miler on Wed was successful but not comfortable. I had no goal going into it, whether to run some speed, relax or fartlek it, so I just went. After about a 1/4 mile, I opted for a near-MP run. But I feel weird calling it an MP run - I don't really subscribe to any 'named' runs that have to be a prescribed pace, that's just too structed for me. My goal was to test my (somewhat fatigued) legs and ability to pace myself. I based my MP on my 3 2008 marathons - not that those really have any bearing on my training/fitness now. I like the structure of a tempo run(but it's still a 'feel' run) or measured intervals but everything else is a crap shoot.
Literally, everything I run is done by feel - I haven't run any measured intervals since last August and don't have a GPS or HRM so I base my pace on breathing, how my legs feel, attitude, etc.
This is going to sound strange and probably a shade conceited, but Wednesday I was disappointed when I figured out I had run faster than my planned pace of somewhere between 8-810 mpm. I was a bit distressed, depressed and not too happy about it. I just don't have a bead on my pace right now and i'm usually right on with it.
But those were fleeting thoughts.
It's not going to bother me and I'll take the increase in speed, don't get me wrong...if it translates into a faster goal race. I have had this happen before - train well, feel faster, run for sh!t in the goal race.
-
I was also thinking about race management by feel and how much effort it takes to gain time versus how easily it is to lose time in a race.
Running a race by feel is great and something I do all the time, but like I said, I usually have a really good bead on how fast I'm going (sans GPS). I just don't feel like I have that inner speedometer calibrated right now and I don't have time to fix it so who knows what'll happen on 4/20. The thing w/racing by feel is, assuming that the mile markers are posted (and they will be in Boston), you have the opportunity to check your pace every mile. Hopefully this translates into every 8 minutes for me in Boston.
Or less.
And if my inner speedometer is off a by a little bit, what's that gonna mean?
Time will tell.
-
Gaining and losing time:
As an example - the first 1o miles of a marathon are run at a 7:50 pace. Assuming an 8 mpm is the benchmark/goal so that's only a gain of 100 seconds, or 1:40. What happens if a pit stop is necessary?
(TMI moment - I don't remember the last training run when I didn't have to stop to drop the kids off at the pool or water the flowers - and that's after having 'gone' pre-run)
There goes the time cushion...
Something I'm thinking about but again, I can't let it linger. Making up time in the 2nd half of the race or even keeping an aggressive pace like that will be challenging if not impossible. Especially in Boston.
This week:
26+ miles to date, LR (20 - 22m) is tomorrow
Last week:
46.6 miles w/a 22.1m LR
I wanted to run today and clip 50 miles for the week.
No dice.
Fleeting thought. If it pours on 4/20 and I run a crappy race I'm debating on a May marathon.
Yeah, that'll go over well.
And I was selected in the Mt Washington race lottery. I'm pumped.
Monday, March 16, 2009
Cram Training
I'm really missing my Friday runs. Last Friday I was planning on just a simple 3 or 4 miles - up and down my driveway if I had to but it just didn't happen. So I'm relegated to 4X / week which I don't feel like is enough. What do I do about it? Likely nothing - grin and bear it. I'm probably going to pile the lil'one in the jogger this Friday and grab a few miles. It's supposed to be in the mid-50's which is a rarity. This winter has been a tough one with the freezing temperatures and snow so the opportunities to take her out have been just about nil.
The challenges? What if I have to hit the woods while we're out? Showering afterwards. Guess that'll have to wait and she'll have to play with a stinky da-da.
We'll see if it happens.
I think there's also significantly more resentment in DW this year.
It's now 5 weeks till race day and I'm not feeling 'it' just yet. The hardening process hasn't really gone to plan and I was really questioning my mental stamina while on my 20-miler this past weekend. The run went fine even though I felt like total arsss. Nothing was really clicking until about mile 8 and auto-pilot started to flicker on & off. I think I should slow my overall pace down a little and go for more endurance. Running a 20-miler at an 8:35 mpm isn't really where I want/need to be to pile on endurance miles.
Last few week's mileage totals:
Last week (w/e 3/15): 41.6m
Week prior (w/e 3/8): 28m (intestinal flu)
Last week I had a nice long tempo run w/my tempo pace held for 6 miles of the 10 miles (I know that's not how Hal Higdon explains how to run a tempo). My pace varied between 6:56 and 7:12 with my last tempo mile at 7:28 (2 hills in there). I was happy and wasn't gassed after the run - tired but still had some energy left.
Today I had an 8 miler with 6 hill repeats of 1:22, 1:21, 1:24, 1:24, 1:24 and 1:25. It's a nasty little hill with 2 steep parts at the end. Again, a good workout and I felt a little stonger than weeks past. I guess I'm recovered from giving blood.
Maria - feel free to whip up a few batches of those tasty vittles you mentioned. Who's got time to make that stuff???
The challenges? What if I have to hit the woods while we're out? Showering afterwards. Guess that'll have to wait and she'll have to play with a stinky da-da.
We'll see if it happens.
I think there's also significantly more resentment in DW this year.
It's now 5 weeks till race day and I'm not feeling 'it' just yet. The hardening process hasn't really gone to plan and I was really questioning my mental stamina while on my 20-miler this past weekend. The run went fine even though I felt like total arsss. Nothing was really clicking until about mile 8 and auto-pilot started to flicker on & off. I think I should slow my overall pace down a little and go for more endurance. Running a 20-miler at an 8:35 mpm isn't really where I want/need to be to pile on endurance miles.
Last few week's mileage totals:
Last week (w/e 3/15): 41.6m
Week prior (w/e 3/8): 28m (intestinal flu)
Last week I had a nice long tempo run w/my tempo pace held for 6 miles of the 10 miles (I know that's not how Hal Higdon explains how to run a tempo). My pace varied between 6:56 and 7:12 with my last tempo mile at 7:28 (2 hills in there). I was happy and wasn't gassed after the run - tired but still had some energy left.
Today I had an 8 miler with 6 hill repeats of 1:22, 1:21, 1:24, 1:24, 1:24 and 1:25. It's a nasty little hill with 2 steep parts at the end. Again, a good workout and I felt a little stonger than weeks past. I guess I'm recovered from giving blood.
Maria - feel free to whip up a few batches of those tasty vittles you mentioned. Who's got time to make that stuff???
Sunday, March 8, 2009
monthly update
Seems like that's what it's coming down to these days. You'd think I'd have time to write since I seem to be sick all of the time.
Nope.
Anyway, I'm hoping I'm over whatever nasty little microscopic tasmanian devil decided to make his home in my intestines over the past 3 days. Someone on KR said something about lung butter? I have an analogy for the other end that I think I'll refrain from using but it has to do with a certain canned chocolate drink that comes in a yellow can.
Anyway, I hope I'm finally over it. Complete under-nutrition and near total dehydration caused my 20-miler to be postponed this weekend. I was really looking forward to it w/the warmer temperatures too. So, instead of a step back weekend in 2 weeks, I'll be running 20/22/20 over the next 3 weekends. The 3rd long run is a race but it'll be an endurance run for me - with support along the ME/NH/MA coast. I have to hit the gym for some XT'ing. Especially with 3 tough weeks coming up.
My total mileage is waaaaay down from last year. But my pace is faster (I think) even on my long runs which really may not be a better thing.
w/e - miles (LR)
3/08/09 - 28 (8.8 - midweek run)
3/01/09 - 36.4 (12)
2/22/09 - 42.6 (20.1)
2/15/09 - 41.1 (13.1)
2/08/09 - 32.5 (18.7)
I'm hoping that I'm getting enough volume. I think the 'quality' runs have been there but the volume to build endurance has suffered this year. I also need to hit a tempo run outside this week. The past 2 tempos have been on the TM although they have gone fairly well.
And my diet has absolutely bit. 'Tis time to clean it up and vary the input a little. I need suggestions - what do you eat? My pre-run snack and lunch is pretty much the same thing every day, when I have a chance to make it and eat it. Stoneyfield yogurt smoothie, PB & J on whole wheat, apple, banana, yogurt (sometimes), granola bar, sometimes a turkey/cheese sandwich if we have bread & the fixings. I did just buy a jar of almond butter and it's a very different taste.
One other thought: I'm at the point in my training where I'd really like to run w/someone for even a portion of my LRs. It provides a little motivation and entertainment, sometimes just enough to get over the hump and make me feel like I'm doing something I want to do and not something I have to do. It's just the timing thing and finding someone of similar pace, flexible time, etc. My 3 other (former) running partners just aren't there anymore - family, etc. I think I need to go on a running group date or something. Thing is the local groups go out on Sat AM around here and I'm stuck at home until around noon to allow the better half her weekend gym time.
Nope.
Anyway, I'm hoping I'm over whatever nasty little microscopic tasmanian devil decided to make his home in my intestines over the past 3 days. Someone on KR said something about lung butter? I have an analogy for the other end that I think I'll refrain from using but it has to do with a certain canned chocolate drink that comes in a yellow can.
Anyway, I hope I'm finally over it. Complete under-nutrition and near total dehydration caused my 20-miler to be postponed this weekend. I was really looking forward to it w/the warmer temperatures too. So, instead of a step back weekend in 2 weeks, I'll be running 20/22/20 over the next 3 weekends. The 3rd long run is a race but it'll be an endurance run for me - with support along the ME/NH/MA coast. I have to hit the gym for some XT'ing. Especially with 3 tough weeks coming up.
My total mileage is waaaaay down from last year. But my pace is faster (I think) even on my long runs which really may not be a better thing.
w/e - miles (LR)
3/08/09 - 28 (8.8 - midweek run)
3/01/09 - 36.4 (12)
2/22/09 - 42.6 (20.1)
2/15/09 - 41.1 (13.1)
2/08/09 - 32.5 (18.7)
I'm hoping that I'm getting enough volume. I think the 'quality' runs have been there but the volume to build endurance has suffered this year. I also need to hit a tempo run outside this week. The past 2 tempos have been on the TM although they have gone fairly well.
And my diet has absolutely bit. 'Tis time to clean it up and vary the input a little. I need suggestions - what do you eat? My pre-run snack and lunch is pretty much the same thing every day, when I have a chance to make it and eat it. Stoneyfield yogurt smoothie, PB & J on whole wheat, apple, banana, yogurt (sometimes), granola bar, sometimes a turkey/cheese sandwich if we have bread & the fixings. I did just buy a jar of almond butter and it's a very different taste.
One other thought: I'm at the point in my training where I'd really like to run w/someone for even a portion of my LRs. It provides a little motivation and entertainment, sometimes just enough to get over the hump and make me feel like I'm doing something I want to do and not something I have to do. It's just the timing thing and finding someone of similar pace, flexible time, etc. My 3 other (former) running partners just aren't there anymore - family, etc. I think I need to go on a running group date or something. Thing is the local groups go out on Sat AM around here and I'm stuck at home until around noon to allow the better half her weekend gym time.
Thursday, February 12, 2009
it's been a while
Just to respond to some things:
So what's your plan?
A home brewed plan I use each year/cycle with no real science or periodization. It's getting to be quite a large spreadsheet workbook with my past years of workouts.
You just run each run on feel?
Mostly yes, but usually with a goal in mind. If I feel I need a recovery run, I'll force myself to slow down. I mix up my workouts week to week - hills, tempos but rarely intervals. I usually save those for the summer when the local tracks are thawed out. I don't have a GPS watch so I can't verify my pace until I'm back but I like visceral running. I think it helps me relax in a race. I know what a hard effort feels like and don't have to focus on my watch as much...although I still do keep pretty close tabs on it.
A tempo each week?
Towards the end of the training, I do more tempos and less hill workouts. I think I gained so much more speed, late race kick and overall endurance from my tempo runs last year I can't not incorporate more of them this year. I like tempos b/c the running is over sooner.
No set plan?
Yes a set plan but no real theory behind it. I try to stick to the basic principles of <=10% increase each week, LR not more than 40 or 50% of the weekly total, 2 quality efforts/week, one of which is the LR....that kind of stuff. I have never read Daniels, Pfitz or some other running guru's training bible. My plan is literally the original CR beginner plan that I have morphed and customized with more miles, longer mid-week runs, tempos, hills, I shortened some of the LRs, etc. I'm sure it could use some tweaking but I like being a home built runner. I don't get to build things....ever. So I am my own best project.
Are you still keeping up the strength stuff too? I assume so - I know you think that's important.
I know it's important. Too many times I have slacked off and been on the DL. I never feel like I do enough of it. I'm actually doing something different this year and swimming more so I'm interested to see if that helps fend off the injury bug as the marathon gets closer. I'm not doing as much core work - planks, scorpions, twisting lunges, etc unfortunately. I'd like to but I just don't have the time.
Well you have now officially had your share of sickness for the season, so you should be good to go with the training full speed ahead.
I sure hope so!
I think you've had good results with what training you do get in, so don't stress about it. Run what you can, when you can, and run those with purpose. You'll do great!
C'mon, we all want to raise the bar a little higher, right? I think I have the art of running a 3:37 down pretty well and am ready to break that barrier. This year marks a new decade for me so I have yet a few months to drop another decade PR. As you know, I'm quite competitive with myself and really want to put forth a solid effort this spring. It's hard to justify training my ass off just to run a time that I have already run a few times. I really hope I can stay healthy, increase my mileage and speed workouts and give the PR a shot. I requested that my charity marathon coordinator ask the BAA to give me a lower bib # (based on my time last year). If I can avoid the dodging, weaving and varying speed in the first few miles I think it'll pay long term dividends for the race.
Just to catch up from the past few weeks...
Last week was a 33 mile week with an 18.9 mile LR. Ok, so the LR was >50% of my weekly mileage. Couldn't do much about that b/c of dad duties, food poisoning, work schedules and a delayed LR the weekend prior.
The week before that was a 39 mile week with a 16 mile LR (had to make up for missing Derry).
This week is shaping up to be a 40 mpw so I'll be happy w/that. It culminates with a 1/2 marathon on Sunday that I'll be running with my first running partner. I'm looking forward to it.
Swimming doesn't feel like it's getting any easier but I'm getting a little faster. I'm so out of breath and I'm trying to slow down (to save breath), keep my form and increase efficiency. I'd love to get a coach for a few sessions to work on my technique and give me some drills to work with. Watching videos and reading about drills isn't quite the same. I also feel like the water sticks to my face and wants to go in my mouth and nose.
So what's your plan?
A home brewed plan I use each year/cycle with no real science or periodization. It's getting to be quite a large spreadsheet workbook with my past years of workouts.
You just run each run on feel?
Mostly yes, but usually with a goal in mind. If I feel I need a recovery run, I'll force myself to slow down. I mix up my workouts week to week - hills, tempos but rarely intervals. I usually save those for the summer when the local tracks are thawed out. I don't have a GPS watch so I can't verify my pace until I'm back but I like visceral running. I think it helps me relax in a race. I know what a hard effort feels like and don't have to focus on my watch as much...although I still do keep pretty close tabs on it.
A tempo each week?
Towards the end of the training, I do more tempos and less hill workouts. I think I gained so much more speed, late race kick and overall endurance from my tempo runs last year I can't not incorporate more of them this year. I like tempos b/c the running is over sooner.
No set plan?
Yes a set plan but no real theory behind it. I try to stick to the basic principles of <=10% increase each week, LR not more than 40 or 50% of the weekly total, 2 quality efforts/week, one of which is the LR....that kind of stuff. I have never read Daniels, Pfitz or some other running guru's training bible. My plan is literally the original CR beginner plan that I have morphed and customized with more miles, longer mid-week runs, tempos, hills, I shortened some of the LRs, etc. I'm sure it could use some tweaking but I like being a home built runner. I don't get to build things....ever. So I am my own best project.
Are you still keeping up the strength stuff too? I assume so - I know you think that's important.
I know it's important. Too many times I have slacked off and been on the DL. I never feel like I do enough of it. I'm actually doing something different this year and swimming more so I'm interested to see if that helps fend off the injury bug as the marathon gets closer. I'm not doing as much core work - planks, scorpions, twisting lunges, etc unfortunately. I'd like to but I just don't have the time.
Well you have now officially had your share of sickness for the season, so you should be good to go with the training full speed ahead.
I sure hope so!
I think you've had good results with what training you do get in, so don't stress about it. Run what you can, when you can, and run those with purpose. You'll do great!
C'mon, we all want to raise the bar a little higher, right? I think I have the art of running a 3:37 down pretty well and am ready to break that barrier. This year marks a new decade for me so I have yet a few months to drop another decade PR. As you know, I'm quite competitive with myself and really want to put forth a solid effort this spring. It's hard to justify training my ass off just to run a time that I have already run a few times. I really hope I can stay healthy, increase my mileage and speed workouts and give the PR a shot. I requested that my charity marathon coordinator ask the BAA to give me a lower bib # (based on my time last year). If I can avoid the dodging, weaving and varying speed in the first few miles I think it'll pay long term dividends for the race.
Just to catch up from the past few weeks...
Last week was a 33 mile week with an 18.9 mile LR. Ok, so the LR was >50% of my weekly mileage. Couldn't do much about that b/c of dad duties, food poisoning, work schedules and a delayed LR the weekend prior.
The week before that was a 39 mile week with a 16 mile LR (had to make up for missing Derry).
This week is shaping up to be a 40 mpw so I'll be happy w/that. It culminates with a 1/2 marathon on Sunday that I'll be running with my first running partner. I'm looking forward to it.
Swimming doesn't feel like it's getting any easier but I'm getting a little faster. I'm so out of breath and I'm trying to slow down (to save breath), keep my form and increase efficiency. I'd love to get a coach for a few sessions to work on my technique and give me some drills to work with. Watching videos and reading about drills isn't quite the same. I also feel like the water sticks to my face and wants to go in my mouth and nose.
Friday, January 30, 2009
SICK of it
I guess the burnout wasn't so mild.
I never get sick...or I never used to get sick. Welcome to the wonderful Petri dish of daycare I guess. I was sick last week and again, even worse this past weekend.
I'm pretty pissed about missing the Derry 16 this past weekend due to a very short lived and timely illness - sweats, chills, head throbs, delirium. It lasted about 36 hours...just long enough to miss the race.
The race is just a great gut check in getting ready for Boston. I haven't missed Derry since I started running Boston so I'm hoping it's not a sign of things to come.
My weekday runs have been mostly on the TM - due to my inattention to the clock. Either it gets too late (dark & unsafe) to run outside, or too close to a meeting or deadline and I need a controlled environment in case I have to shut it down early.
Mileage for the past few weeks (this week isn't done so I'm not posting it):
Last week (w/e 1/25) - 16.1
w/e 1/18 - 23.5 (sick again and on biz travel)
w/e 1/11 - 39
6 miles is just so easy right now. I love that!
Hopefully I can get back on track with a bunch of weeks in the high 30s low 40s soon. Time is passing and the miles aren't adding up. Not having Friday as a consistent running day is going to hurt me.
I never get sick...or I never used to get sick. Welcome to the wonderful Petri dish of daycare I guess. I was sick last week and again, even worse this past weekend.
I'm pretty pissed about missing the Derry 16 this past weekend due to a very short lived and timely illness - sweats, chills, head throbs, delirium. It lasted about 36 hours...just long enough to miss the race.
The race is just a great gut check in getting ready for Boston. I haven't missed Derry since I started running Boston so I'm hoping it's not a sign of things to come.
My weekday runs have been mostly on the TM - due to my inattention to the clock. Either it gets too late (dark & unsafe) to run outside, or too close to a meeting or deadline and I need a controlled environment in case I have to shut it down early.
Mileage for the past few weeks (this week isn't done so I'm not posting it):
Last week (w/e 1/25) - 16.1
w/e 1/18 - 23.5 (sick again and on biz travel)
w/e 1/11 - 39
6 miles is just so easy right now. I love that!
Hopefully I can get back on track with a bunch of weeks in the high 30s low 40s soon. Time is passing and the miles aren't adding up. Not having Friday as a consistent running day is going to hurt me.
Monday, January 12, 2009
Sounds like someone's got a case of the Mondays
I think I'm suffering very mild burnout.
Last week was a 39 mile week...actually 40 mpw by rounding. I'm not following the 10% rule - I would if I had more control over my weekly schedule. I also have been worknig until midnight lately (tonight I'm playing so it's my own fault)...and I'm worn out.
I need sleep.
I ran hills on the mill tonight - a worktout that usually gets me fired up and I can power through it.
I just got creamed instead.
No energy.
No power.
4.5 miles w/4 or 5 intervals at 9.5% grade, 7.5 mph. Not enough.
So, I have to sleep.
And I feel guilty for being on the road and DW is home alone w/DD.
Last week was a 39 mile week...actually 40 mpw by rounding. I'm not following the 10% rule - I would if I had more control over my weekly schedule. I also have been worknig until midnight lately (tonight I'm playing so it's my own fault)...and I'm worn out.
I need sleep.
I ran hills on the mill tonight - a worktout that usually gets me fired up and I can power through it.
I just got creamed instead.
No energy.
No power.
4.5 miles w/4 or 5 intervals at 9.5% grade, 7.5 mph. Not enough.
So, I have to sleep.
And I feel guilty for being on the road and DW is home alone w/DD.
Monday, January 5, 2009
Not Quite Cooperstown
Last night was the North Shore Baseball League banquet and Hall of Fame induction ceremony. Yours truly was inducted.
Quite a humbling thing - to be recognized by your peers/competition/teammates/friends like that. I really didn't feel 'worthy' of the induction so my speech focused more on the guys who I had played with who made me a better player and gave me a place to play all of those summers. My teammate (manager/friend) gave a really teriffic introduction speech and talked about a lot of things that I had either forgotten or just didn't think made that much of a difference.
I have never been a glory seeker and prefer to be part of the pack, rowing in unison with the rest of the crew, but I have to say, it was really great to get the pat on the back from so many people. They were so sincere talking about past games, situations and were very complimentary.
Here's the introduction that was in the banquet booklet:
"Dan Sweet, who starred for the Kingston, NH Night Owls from 1996 through 2007, is considered by many as one of the NSBL's best "three way players" in recent memory. Dan joined the Night Owls after playing for Seabrook in the Northeast League and became one of the NSBL's premier pitchers. A righthander who possessed the entire package on the mound, Dan helped Kingston to nine playoff appearances in 10 seasons.
In addition to his outstanding pitching prowess, which included an overpowering fastball, devastating slider and pin-point control, Dan was also recognized as one of the most feared hitters in the Kingston batting order. Also an excellent left fielder, Dan is the Night Owls career leader in batting average, extra base hits and runs batted in."
We never kept stats so that's tough to back up.
Alright, my head has stopped swelling.
It just meant a lot to me.
In other news.....
I'm hoping to keep increasing my mileage a little here and there but it's going to be really tough this year....and frustrating I think. I'm (knock on wood) feeling pretty good right now - strong and eager to take on a training regimine. Work is really beating me down and will get worse. A one hour commute (each way), shortened work week and family are going to get tough in the long mile weeks.
I went for an 8-miler today at the end of the day and had to hit the 'mill at the gym. It took way too long and DW was ripped at me when I finally got home. I'm seeing the writing on the wall that I have to get a 'mill at home.
And a new car.
And replace some windows at the house.
And hire an electrician.
ugh.
Last week was a 34-mile week and I have this week scheduled to be about the same or slightly more (37) with a 14-miler on Saturday (hopefully). My 12.5 miler this weekend was a great run even though it was broken up by 2 pit stops. I ran one of my favorite routes around the house that finishes with long and tough hill and felt great through the whole run. I actually wrote my speech for the HOF induction between mile 4 and 5. I was hoping I wouldn't forget it by the time I got home. This weekend I think I'm gonna run the same route and run the other half of the hill that's even tougher and farther into the run. Maria knows the hill - she ran up the 'easy' side of it this summer.
Damn I need a running partner.
Derry is only 3 weeks away so it's time to get serious. Definitely the toughest race around - I think.
Now all I have to do is stop eating like an a$$hole.
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