Twilight Trail Run

Last night was my fourth Twilight Trail run in four years. Unfortunately, I was not feeling well - either a low grade cold or allergies. I knew sniffing last years time was not going to happen, so I went out a little slow and figured I'd see how I felt after the first big incline (around the point). Turns out I was feeling ok, so I started to try and pass people over the course of the next 4-5 miles. I managed to even pass my running buddy - who started the race like a rocket - in the last mile of the race - so that was good. My un-official time was 56:36 - good for a 7:39 min/mile pace. This puts it slower than the last 2 years - but ahead of 4 years ago. Overall, considering the illness, a decent race and probably some good training for the JP Morgan Qualifier in 2 week.

This week, I also did an easy 5.3 miler with DaveB and Larry on Wednesday - combined with the bookend races that gives me about 20 miles of running this week.

Washington Trail 10K

Today I loaded up the family and drove to Durham Connecticut for the Washington Trail Memorial Day 10K race (and parade). The parade kicked-off at 9:00 am and we watched it from my friends-in-laws lawn. The kids got doused with candy, and therefore enjoyed themselves.

After the parade, running friend Dave and myself headed over and registered. As race time approached the sun came out and the temperature creaped into the high 70s. The race started at 11:00 and headed out clockwise from the high school onto Main street up a hill - then flattened out for the first 2 miles. I was chugging along at 14:low-somethings at a 2 mile mark. Then the hills started and lasted pretty much for the next 2 miles. I hit the 4 mile mark at about 30:30 - so the middle 2 miles were run at a horribly slow pace (8:00+ min/mile). I must've been pretty beat by then, because I didn't finish until 46:54 - so the last 2 miles were just under 7:30s - giving me a 7:33 pace for the entire run. Certainly much worse than I was expecting. The course, despite the hills was very scenic - kinda rolled through some pretty Connecticut farmland - before plopping out mercifully at the school.

Tonight I'll celebrate with some tasty IPA and then think about regrouping for the twilight trail run. Not sure what my strategy will be for that. Then I need to start thinking about what I want to aim for in the fall: another 10K, 1/2 or take the plunge and try a marathon. hmm...

One Week Left

I'm on my last week before the Washington Trail 10K in Durham on Memorial Day. I had a pretty good week last week, and started off this week with a smooth 4.5 miler Sunday night. It felt like my best run of the year. I took Monday off (more due to the work schedule than anything) and then hit the hills with the running team today: 45,90,120,45,90,120 second repeats. The hills felt good, although I'm a little gassed now - hanging out with the kiddos in the basement. As usual, they're all smiles.

So now the question is how to taper. Not being a high-mileage runner, I don't think cutting miles too much is worth it - maybe 20-30% - which is only 4-6 miles - leaving about a 15 mile week. Not counting Sunday's run (since it was really 8 days before the race), I have about 10 miles to work with. I'm thinking an easy 5-6 miler tomorrow and a shorter (<4 mile) run Friday - with some 45 second intervals. Saturday and Sunday will be rest days. The big question is how long the long run should be. I was leaning toward a 9 miler for Wednesday, but now I'm thinking it can't possibly do much good.

Long Run Friday III

I did 8 miles today in about 1 hour 6 minutes. I did the first 2.5 at a snail pace, then try to bust 2x2 mile intervals, separated by about 1/2 mile of easy running. I couldn't have had a better afternoon for running: temp in the high 60's - everything in bloom. I don't feel great now - but that has more to do with a re-hydrating strategy that involved 3 beers at the neighbors.

A pretty good week: intervals Monday, hill workout Tuesday, 30 minutes on the exercise bike Thursday and 8 miles running today - a combo long/tempo run.

Hills.

Today was the seventh team hill workout over in the 'hood - but only my second of the year. It was a one-way ladder: 45,60,75,90,105 and 120 seconds. Like all hill workouts, it was killer. Still, combined with yesterday's intervals I now have about 10 miles in 2 days. One more long run - and it should be a pretty good week.

Off-Track Intervals

I couldn't make it to a track today, so I decided to do my intervals around Avery and Jupiter points at lunch. I did the same workout as I did 2 weeks ago: 2x1200s and 3x400s - however, without the track or a GPS, I just did it by time: 2x5 minutes and 3x1:40s. It felt sufficiently difficult. I may try the hill workout tomorrow and then do the long run home later in the week.

Easy Running

Today ended my 'easy' week with a 5+ miler around both loops. It took exactly 39 minutes. We had a good crowd today: 2 Daves, JCoe and myself. Perfect weather to start the run - although it's clouding-up in time for the weekend. Next week starts my last week of 'tough' training and that should be pretty easy: just intervals and a long run - no tempo work.

Recovery Week

So my upper back decided to do the literal interpretation of that phrase, as it spasmed on me getting out of the shower Tuesday morning. It rained most of the day Tuesday - so it's not like I missed getting out anyway. So my first recovery run was today. I made it about 4.7 miles at an ok pace (probably ~8min/miles), considering that the day before I couldn't really turn my head. Hopefully the weather won't suck the rest of the week and I can get my other easy run in. The nice part about this training program now is that next week is the only challenging week I have left - then it's another easy taper week before the race. Cool.

L&M Spring Stride

Yesterday was the L&M Spring Stride.  I've run this once before - not a great race for me.  But I made it out yesterday.  Results are here.  The good news is that I made it with under 7:00 min/miles, but it wasn't the best 3.5 miler recently (wow are there so many of those in this area?).  Nevertheless, a good week: solid intervals, a good long run and a decent tune-up race.