15 Down, 3 To Go

It's coming down to the wire on my Boston training, and while I'm gaining more and more confidence with just about each run, it's hard to crowd out the thoughts of uncertainty. I had a pretty good week this week, coming off a big total last week, even though I had a cold.  I started off Monday with the thought of just wanting to stay loose, and did just a few miles at the gym.  Tuesday I woke up feeling like crap, and bagged it trying to get better to run the track workout.  Wednesday was a small group on Baker street.  Most of the others were doing a 2 mile, mile, 800 kind of tempo thing.  My plan called for 10 x 400, and the only one looking to do something like that was Andy.  I wasn't too sure if I would be able to make the whole thing with my chest cold, but if he was willing to wait for me on the recovery laps, what else could I do but give it a go.  My first 400 seemed easy until just up to the turn, but I knew I was going out too fast.  I was able to recover pretty well, and I kept all the others to 1:24 or so, and I was very satisfied with that.  The cool down wiped me out until about the end when I felt strong and picked it up a bit to catch up to Boj.  On Thursday, Patrick from Turn it Up called and wanted to know if I had a good hill workout.  We headed out to Old Concord Road to do 6 x 3 min hard up with 3 min coast down.  It's a great workout, because like on the track, people of different abilities can be running together and get the same workout with out ending up miles apart.  Plus, you can put yourself in as much pain as you can handle in each 3 minutes of hard running uphill.
Friday was The usual FART group, and an easy few miles to stay loose for Saturday's race.
The Fast Friend's Race is a tough 4.5 miles. It's just hard to fully recover from the hill at the start of the 2nd mile, and the last mile is a slight uphill that seems to take the last gasp of wind out of most people's sails. My time was about 35 seconds slower than last year, but given a fairly tough week and I was still feeling the effects of the chest cold, I was happy with it.  I had pretty good splits for me, 6:25/6:38(hill)/6:21/6:42/3:15. The 6:21 for mile 3 was encouraging, giving me hope to go for 19:30 at the the Sports Medicine Center 5K.
Sunday called for 15 miles as the long run.  I only got in a few early miles before meeting up with the Brewbakers crew.  We headed out for the Chapman loop, and Julie, Jeff and I went pretty hard up the hill. a little more than half way up, I wanted to push it hard, and made it to the top with a very sustained effort for me.  When the others made it to the top, Julie and I went off at another good clip down to Old Concord, then steady back to Brewbakers.  I still had about 5 more miles to put in, so I did the double George loop at a 7:30 pace.  That was a good way to end the week.
Next week will be my final 'hard' week of training, and I am really going to try to push each workout. 8 x 800 on Wednesday, a solid tempo and long run, and a couple of days running at marathon pace.  Then the Blessed Taper.

Week of 3/21-3/27
MON. : 3 mi @ gym

TUES. :-sick-

WED. : 11 mi w/ 8x400 (thanks Andy)

1:18/1:24/1:23/1:23

1:22/1:24/1:22/1/24

THU. : 7 mi w/ hill repeats

FRI. : 6 mi

SAT. : 10 mi w/ 4.5 mi race(29:24)

SUN. : 16 mi w/ hills and last 5 @ 7:30

TOTAL FOR THE WEEK: 53

TOTAL MILES FOR 2011: 474

Big Week

Sunday's long run capped the end of my biggest training week ever, 65 miles.  And there were hardly any 'fluff' miles in there for me to just pad it out.  After the hard run last Sunday, I started out with just an easy 3 or so at the gym to stay loose.  Then Tuesday, I did a long tempo, 10 miles @ 7:03, or about 10 seconds under my goal marathon pace.  Then Wednesday at Baker Street was a solid effort of Mile/2x8/2x4/2x2.  Thursday I did my usual 51/2 mile loop at a pretty good clip, about 7:45. Friday a couple of 7 min miles before meeting with the FART group for an easy 5.  Saturday I intended to go easy, but I felt good on the Double George loop, and I kept the whole thing just under 7 min pace.  I think the fastest I've ever done that loop is about 37:30, so near the end of a big week, I was pleased with that.  Plus, the first mile or so was at a fairly easy pace, so I picked it up along the way.  Sunday called for 20 miles at about 7:45 pace.  The first half was with Julie and Brad on a nice loop around Keene, at a moderate pace.  I pretty much doubled back around for the second loop, going up the rail trail to Whitcombs Mill, then up Felt, and back around on the de Mar course till Court Street and back down to Brewbakers.  I felt pretty strong but not too speedy the whole way.  I'm sure I pretty much depleted my glycogen stores, because I didn't  do any gels or gu, just light gatorade in my pack.  I didn't get much chance to rest when I got back, because the cafe was very busy and I had to jump right in.  By the time I made it back home at about 7:00, I was wiped out.  All in all, it was a solid week, and I am feeling pretty confident about where I am, with 2 more weeks of hard training till the taper.

3/14 - 3/20

MON. : 3 mi am @ gym

TUES. : 11 mi w/ 10 @ 1:10 (7:03)

WED. : 11 mi w/ 16/2x8/2x4/2x2

5:55/2:57/2:55/1:24/1:25/36/35

THU. : 5 mi

FRI. : 8 mi

SAT. : 5.5 mi 38:45 (6:58)

SUN. : 21 mi

TOTAL FOR THE WEEK: 65 mi

TOTAL MILES FOR 2011: 421

Wednesday Workout

The rain and sleet let up yesterday afternoon for the weekly run with the Keenyans, and it was a good workout.  I feel like I am finally putting together a string of good runs/weeks, and it couldn't come soon enough.  After Sunday's long run and Tuesday's long tempo, I wasn't too sure how my legs would hold out on the Baker Street track.  The plan had called for 3x mile, but I knew after the first it was going to be a little too difficult.  Brad was doing mile/2x8/2x4/2x2, and that sounded much better to me.  Clint was there for the first time in a while, and he was a great pace setter.  I know I'm doing ok if I'm just a few ticks behind him for each 200 or so.  I think it turned into an even better workout than what I had originally planned, because the total effort was about the same, but with the shorter reps the intensity keeps building.  On the last 200 Brad started a couple of seconds late, then flew by me trying to catch Clint.  It was close, and he started to fade with the last 50 meters or so, but he still kept it strong.  I doubt if I could count how many times I've said what a pleasure it is to run with such a fun and talented group, all at their own levels, and all working hard for their own improvement.
Boj and Jeff were looking good, running fast and smooth 4s & 2s. And Mark and Greg looked great getting ready for New Bedford, doing a kind of pyramid. Obviously nothing is effortless, but they really looked to be gliding thru their reps.
Armadillo's was fun as usual, but it reminds me of a saying about cars: "Good, fast, cheap.  Pick two." Well, with the $5 burritos, the $2 drafts, the conversation and speed at the Keenyan table, it's 3 for 3.

It's been a better week for my running than for my blogging, which is a good thing. Last week had a good 5 mile tempo run at about 6:40 pace, track workout of 2x 1200/800/400, and a really fun Sunday long run of 15 miles with the Keenyans, at about 7:20 pace(except for the snow covered bike path, but the effort there was even more, so I'm counting the whole thing as 7:20).  Yesterday was such a nice day that I ran hard, even though today is Wednesday with the crew.   The plan this week called for a 10 mile tempo at 7:15(MP), and I was just a few miles into it when Andy pulled along side on his bike on Marlborough Street.  He rode with me for a little while, and dropped my average pace for the first 5 down to 7:07.  I was feeling really good, even after looping around George Street for the third time, and I was able to drop the average pace to 7:03.  Not too bad for me after Sunday.  Today my legs feel fine, and I am supposed to do 3x1600, at 6 min pace.  So far I've been able to keep my times at or below what the plan has called for, but this will be a challenge.

ALTAtude Adjustment, then back to reality.

Back in Alta for a few days of skiing with Michael.  This is really an amazing place.  Some little things have changed, but Alta is still Alta.  It is one of the most low key resorts around, with the best skiing imaginable. It looks like we are going to kinda split the storms, with about 30'' the day before we got here, and another storm moving in the day we leave, but the skiing is still fantastic.  Michael is doing very well, and he has an app on his phone that tracks each run, shows your top speed, how much vertical etc... He's into all the gadgets and tricks. Me? I just like to ski. I am definitely feeling the altitude though, 8000'-10,500' will make you huff & puff after just a little exertion.  Not much running this week, but a few runs off the High Traverse, with my thighs burning half way down, is good enough to call it 'cross training'.

Now back in reality, and I am starting to get a little nervous about my training for Boston.  It's coming up in less than 7 weeks now, and I should be in the middle of crunch time.  I just don't feel like I've been able to string together a series of good weeks, with travel, sickness, weather.  Excuses, excuses, excuses.  My times have still been good for the workouts and long runs I've been able to do, and if it were a shorter race I think I would be able to hit my goal.  But training for a marathon is more than just being able to hit splits for 800s or do a tempo or long run at the target pace.  It's about putting in the miles needed over the full training schedule, and I have yet to link weeks together.  The plan I am on has my last 20 miler 3 weeks before the race, and I am already going to push that back to 2.  The taper has always been an important part of the plan for me, and it still gives me 15 days from my last 20, with Boston being on Monday.  I think I will need it for confidence if nothing else.

This week, like most, has been up and down.  I couldn't get into my long run on Sunday with the weather. On Tuesday I did a good 10 mile tempo run at 10 sec faster than marathon pace(7:06). Wednesday was 6x800 with the Keenyans.  The plan had called for 6x1200, but with the wind and back to back workouts, I felt fine with the effort.  Thursday I went to the gym for an easy workout with Roma, 4 mi, with 3 at or below marathon pace.  I still have some lingering ankle pain from when I twisted it 3 weeks ago, and while it doesn't really hurt when running, it bothers me through out the day.  And with the roads the way they've been, I'm trying to stay as focused as possible to not turn it again.   The roads are getting better, except for the potholes, so hopefully it won't be and issue.  

Trying To Stay Consistent

It's been a struggle for me to stay consistent the last few weeks.  I thought I was getting back pretty well after being away, then the weather and stomach flu got the best of me.  I have had a few good runs though, last Wednesday with Mark and Boj was one.  It was a big snow day, no school, work was dead as a doornail, so I wondered if Boj was planning to go out for another epic snow romp.  We headed out about 1:00 down the rail trail towards Swanzey.  There was about a foot of new snow, and it was tough no matter if you were on the 'packed' or blazzing your own path, but it felt pretty good on the way out.  We made it to Matthews Road, and headed up the never more aptly named Death Hill.  Someone crazier than us had already been there, and there was the a 'path' broken.  Mark ran the whole thing, Boj had done a long run the day before and decided to power hike it.  I felt good at the start, and tried to keep Mark in sight.  Balance was a major issue with the footing, and I was expending a lot of energy just trying to stay upright.  About 1/3-1/2 way I started power walking, and it was much easier to keep my balance while post holing along the trail. It was tough, but I made it.    It was fun on the way down, except when you would punch thru the ice crust about 8" below the surface.  Then it was back on the trail.  By this time my energy had been seriously depleted, and keeping up with those guys was a struggle.  Once we finally made it to the road, it was so solid after being on the snow that my legs felt like I had been on a trampoline or kids bouncy room for a few hours.  I made it back to Brewbakers, and had an inch of solid ice all around the top of my shoes, under the top of the tongue.  I was wiped out.
Friday was the regular 5 mile FART run, and I added about 6 on earlier.  Mark made it this week, although I don't think he is planning to drop his BAA team affiliation for FART.
Sunday I just wasn't able to get into running on the slush/muck/ice.  I made it about 5 miles in Greenfield, and I was working so hard for what I was doing, that I decided to bag it. It was supposed to be a 20, and I was pretty bummed about not making it.  I was able to take Monday morning off, and the conditions were considerably better.  In fact, by about 9:00 there were barely any cars on the road, and almost no ice, so it was really ideal considering what we've had.  I don't know why, but I decided to run with headphones for the first time in about 3 years or so.  It definitely made the time go faster.  I was planning to take it a little easy for the first 16 miles or so, then pick it up to about marathon pace (7:15) for the last few miles.  I stayed with the plan, and kept the first 15 miles to about 8:10, then dropped it down to 7:30. At 17 I twisted my ankle something fierce, and had to stop for a second. It was ok, and I didn't want it to tighten up too bad, so I kept going.  my last 3 miles were at 7:25,7:25 and 7:09.  Felt really good to be done, and good to finish strong.
Wednesday was back with the Keenyans, and the plan called for 6 x 800.  My ankle was still a bit stiff and slightly swollen, but I gave it a go. Brad has turned into a good Wednesday partner for me, our paces are about the same.  He did the first 3 with me, then he did some 4's and 2's. I was able to keep all but the last to just under 3:00.  The plan had called for 2:52, but with the 20 on Monday, my ankle and winter weather gear, I felt fine with that.  Armadillos was a lot of fun as usual.
Friday I am shooting to do a 6 mile tempo run at about 7:00 before FART.  That will bring my week up to about 42 mi, with my long run still to go.   

Back on Track at Baker St.

After a tough week of traveling and enduring 60-70 degree running temps, I made it back to Baker Street for one of my better workouts of late.  It was a little chilly at the start of the warm up, but I felt pretty good, considering I did a 5 mile tempo on Tuesday.   I was planning to do 3 x 1600 @ about a 6 min pace.  Brad was up for it, so we headed out.   As usual, we started out a little fast for the first mile, but settled into a groove by the second lap, hitting the end at 5:52, with Brad at about 6-6:05.  We took about 3 1/2 minutes between reps, and the second was a little slower, but not by much, 5:54.  By the middle of the first 800 of the third rep, I was pretty sure I wasn't going to be able to hold it, and as soon at that thought starts in your mind, it is like a cancer and it takes over.  I did 2:59 for the 800, brad kept it going for another lap, and when he finished I did another to finish it out at 2:55.  I felt good about the workout,  but I am really feeling it in my calves today.  I was surprised when nobody showed up at Armadillos with a PSP or  Nintendo DS, but nonetheless, it was a great time.  Unfortunately I had to leave early, just when Boj was buying the next round.    Man, these guys are faster than me, better at video games, and now probably can even out drink me.  Damn.


Last weeks totals:
MON. : .10 mi am, 3 mi pm

TUES. : 7 am

WED. : 7 am
THU. : .

FRI. : 5 mi FART
SAT. : .

SUN. : .16 mi

TOTAL FOR THE WEEK:  48 mi

TOTAL MILES FOR 2011: 131

A Little Off Track

The last few weeks have been a little difficult for me to stay consistent with my training plan.  Weather, colds, travel, work, it's hard to say which had the greatest impact.  But all combined, it seemed like a conspiracy to nock me off my stride, and just as the training started.  It's hard to even go back and look at the last week to remember why I wasn't able to run too much, I just know I didn't.  Oh well, I am feeling good right now, and I had a couple of nice days in California running in shorts, sans shirt.  It would be easy to get complacent, being able to just throw some shoes and shorts on anytime and head out.  But for how great the weather was, running on concrete with cars zooming past definitely  brought the overall enjoyment down.  I wish I had more time to make it to the mountains by La Quinta, but the trip was too short.  Getting in 25 miles and still leaving by 7 am the third day was pretty good for me.  I went to the local high school to see if I could get a speed workout in, but there were a couple of teams on the field, so I bagged it.   I'll still try to do a speed workout if the weather permits this week.  Otherwise, I'll just try to get back at it next week.

Week of 1/3 -1/9

MON. : 0

TUES. : 8 mi w/5@ 7:03(35:18)

WED. : 9 mi w/ 4x800 (2:52/2:52/2:54/2:58)

THU. : 5 mi w/ Nautilus

FRI. : 9 mi

SAT. : 5.5 mi

SUN. : 15.5 mi (1:56:40 / 7:31 pace)

TOTAL: 52

Week of 1/10-1/16

MON. : 0

TUES. : 5 mi

WED. : 5 mi in the snow

THU. : short snowshoe

FRI. : 

SAT. : 

SUN. : 

TOTAL: 10

2011 TOTAL MILES : 85

Baker Street

Ok, I hate this song and I've heard it about 10,000 times too often, but hey, Gerry Rafferty just died so you gotta show a little respect.  Gerry Rafferty - Baker Street.
The Wednesday Workout went well for me this week.  There was a great turn out this week, 10 Keenyans.  I was planning to run 4 x 800 @ 2:52.  After the warm up I was surprised to see that Brad, Boj and Clint  were all interested in doing the work out.  This was the largest group I have ever run a workout with on Wednesdays, I was pretty psyched.  Of course, when I told Roma about it later, she had to remind me that one was injured, one was recovering from the flu, and one has had open heart surgery. I can always count on her to put things in perspective.   So, anyways, we started out, and the first two rounds went great, 2:52 on the button.   Clint pulled out a little on the second, for something like 2:49.  Brad seemed like he was tiring a bit, and Boj was running steady. The 3rd was still good for me, 2:54, with Clint turning it on for about 2:42.  I started to die on the last round, coming in at 2:58, but I really feel like I ran the whole thing hard and it was my best speed workout for the beginning of my training.  It was really great running around town with such a big group afterwards, and Armadillos was great too.  Plus with the new $5 burrito night & $2 beers, I'll have to quote from an earlier blog "certainly Armadillo's is, as a matter fact, generally quite fun indeed. It is unquestionably the de facto spot for post run meal and conversation. Really."  Plus now it's cheap.

New Year

I haven't had too much time to blog with the holidays and being sick, but I feel like I am starting the new year in a good position to improve my running.  Last year was great for me, mainly due to the fantastic people I run and train with.  I have always enjoyed the variety of runners who meet on Sundays, and this year our group grew a bit and became a little more consistent.  One of my favorite aspects of running is the social camaraderie.  Everyone runs by themselves for some, if not most of the time. But the opportunity to meet up, socialize and share the experience is something most other sports don't lend themselves to.  It's tough to cary on a conversation on a bike, and even harder while swimming.  Plus, there are few workouts which can max you out so quickly.
The addition of the Wednesday Workout has, without a doubt, been the biggest boon to my performance and overall running enjoyment.  It was just barely a year ago that I got up the courage to join these guys, and it's been a great ride ever since.  There is always a bit of apprehension joining a group, especially one where you are certain to be the slowest, and by quite a bit.  But there has usually been someone for me to try to keep up with on the workout, and the warmup and cool downs are always fun, and challenging.  Plus it is great to see such fantastic athletes go thru their own similar cycles of ups and downs.  Everyone is on their own path, but if you can tag along with others for part of the way, it is more enjoyable and you can go further than you ever thought you could by yourself. 
As far as the races this year, Boston was certainly the high point.  I had a PR by over 8 minutes, 3:17:53.  Mount Washington was great, but I didn't do as well as I had hoped.  There is no way to know what to expect with that one, but I look forward to doing it again.  Pisgah, Elijah's Race, The Greyhound Race, 4 on the Fourth, The Cranberry Run, Bridge of Flowers.  I had pretty good times at most of these, but I certainly look to improve on them this year.
Probably my favorite thing that happened this year, running wise, is how a few people I know have been inspired to take up running, in part, because of me.  Running can be a daunting task to those who don't do this.  But it is great to see someone give it a try, stick with it for a while, and realize, hey, I can do this.  I still want to train hard and improve my running, but getting more people involved thru the Sunday Run and now the even more casual Friday Afternoon Running Team is something that I think will continue to grow, and I enjoy that immensely.  


My only real goals for the year are 3:10 at Boston, a low 19 minute 5k, and under 2 hours at Pisgah. I feel pretty good about my chances.


Here are the last two week's running logs.


12/20 -12/26
MON. : 3.5 mi & 2 x Nautilus workout
TUES. : 7.5 mi, 5 @ 7:02 (35:10)

WED. : 9 mi, 4 x 800 2:55/2:57/2:58/2:59
THU. : 

FRI. : 5 mi FART
SAT. : 
SUN. : 15 mi @ 7:48 (1:57:05)

TOTAL : 40 mi

12/27-1/2
MON. : 5 mi am, shoveling,

3 mi pm & Nautilus
TUES. : 4 mi

WED. : Sick.
THU. : Better, but still sick.

FRI. : 5 mi FART
SAT. : 10 mi, w/45 min 10k as tempo
SUN. : 13 mi @ 7:30 (1:37:36)

TOTAL: 40 mi

2011 TOTAL MILES : 23