Tuesday, November 28, 2017

Escape to flat land

Ahh.  To Yulefest or not to Yulefest.  I did the gobble gobble gobble 4 miler last Thursday and ran the same time I did 2 years ago: 27:31 - a 6:53 pace.  I also did the same battle green 10k as two years ago.  And that same year - I did a 20:24 Yulefest 5k - a 6:34 pace.  Should I try again?  I'm kind of tired of racing.  The thing with racing is it is hard - harder than normal.  Race isn't until 12/10 - so I may postpone a decision for a few days and hope it doesn't sell out.

Today I made it out for a 4.6 miler around the Charles from work - a decent 7:40 pace.  Last Sunday I did a cold 5 miler at about an 8 pace.  Neither run felt particularly good - kinda weird how quickly I lost it - had about a 2-3 week period were I felt awesome.  If I were smart - i would take it easy and then try running Yulefest hard.

Monday, November 20, 2017

Cambridge Half

Today was the second annual cambridge half.  Early start and rain made me a little nervous heading down - but things went pretty smooth.  Parking was easy and registration was fast - so i sat in the car for a while and avoided getting wet.  It was raining all morning and rained in the starting chute and pretty much the whole race.  They start in waves.  They actually had a sub 1:30 wave.  I thought that was a bit weird - it accounts for less than 5% of the field - why bother? 

Anyway - I had to wait about 20 minutes in the rain at the start - but felt pretty good once we got moving.  I went out a bit fast - but dialed it back since I've been sick for the last 5 days - and wasn't really sure how much I was going to have in the tank.  I tried to run about 7:20s, but was a going a little slower than that: 7:14, 7:24, 7:22, 7:24, 7:29, 7:28.  Realizing I was going too slow, I made an effort to pick things up and was going pretty good for the next few miles: 7:21, 7:12, 7:15 - but couldn't really maintain that the last 4 miles: 7:23, 7:29, 7:21 and 7:34.

Overall I feel this was an opportunity lost, but I'm somewhat satisfied with the result anyway.  My initial goal was 7:30 (or under) - and my paces were set off of that.  I felt pretty good through October and lowered that goal to 7:20 - and lowered it again after a great 10k - thinking i would defenatly go below 7:20 - but that may not have been realistic.  Factoring in being sick last week - i'm pretty lucky to have been able to pull this out and run as well as I did.  The time puts my projected marathon time at 3:24 (2xHMT + 10 minutes) - which will hit the qualifying mark - but miss actually qualifying - so a bit more work to do there.  Nevertheless - that 7:45 pacing should feel a bit easier after this effort.  

Tuesday, November 14, 2017

One week out

I was feeling pretty good Sunday morning - so I headed out a little fast - aiming for 7:40s-7:50s - but ended up doing: 7:43, 7:21, 7:29, 7:22, 7:15, 7:32 and 7:17 (+ 7:50 uphill for 0.6 miles).  7.6 at a 7:30 overall pace - when the workout was suppose to be 5 easy.  Gotta love the chilly weather.  Had a headache later and feeling a bit head coldy now - but nothing too bad. 

Today (tuesday) - the workout was just for 6x400s - I decided to run down to Fresh Pond and do them there.  They felt ok - maybe around 6:20s (1:35 or so/quarter) - but it is hard to say off-track.  Legs felt super sluggish on the way back up the hill - but that is probably ok.  Just rest between now and the race - probably an easy 3 miler on Friday to shake out the legs.

Thursday, November 09, 2017


I had two more 'hard' runs this week before kind of easing back a little.  The first was Tuesday - I left around 12:30 from work and only needed to do 3 miles at a short tempo pace.  This was suppose to be 7:10 or so based on my 7:30 HMP.  I ended up running 6:51, 7:09 and 6:51- for a 6:57 average.  A good 13 seconds below goal pace.  Excellent.  It felt hard but not too bad - and better than my summer 5k efforts.  Temps make a difference.

Second run was this morning.  Goal was 7:40-7:50, but I was pretty sure i'd get that easy.  I went out pretty fast because of the downhill, and was able to keep a decent pace through Davis: 7:05, 7:16, 7:23 and 7:30 (some deliberate slowing).  Then going up: 7:36 and 7:39.  7:18 down and 8:14 for the last uphill mile.  Averaged out to 7:30.  Again - felt hard but not too bad.  I think I can definately go for 7:20s the first half of the half - and then either focus on maintaining or speeding up the last 6 miles.  Very cold run.  Right calf tightened up a little.  I stopped to stretch and it seemed better. 

I have a 5 miler planned for the weekend (easy).  And i'll do 6x400s off-track Tuesday or Wednesday.  Then maybe another 3-4 Friday with some strides thrown in.  Easy!  Should be pretty amped to go on the 19th.

Sunday, November 05, 2017

Battlegreen 10k

Made it out to Lexington to do my first race in over a month.  Perfect fall weather ended up equaling my best 10k effort ever!  That despite some serious hills.  Here are the mile paces: 6:34, 6:50, 6:47, 6:52, 7:22 and 6:36 (last bit was 6:25 sprint to try and catch some age-groupers).  That mile 5 hill was no joke.  42:57, which ties my Niantic bay 10k time from a few years ago.   I really need to find a flatter fall 10k - probably could've smashed that old record with a few less hills.  According to my training plan, that would put my "planned" HMP at 7:09 instead of the 7:20-7:30 range - something to think about.  Not sure if i want to go out that aggressive... 

I had a pretty good 5M tempo on Thursday: 7:19, 7:04, 7:15, 7:12 and 7:12.  Need to do 3 miles at a 7:10 pace on Tuesday. 

Thursday, November 02, 2017

Solid Fall Running

Been pretty busy lately.  So i'll give a quick rundown of the last few weeks.  I'm on week 10 of the training plan now, and haven't blogged since week 8.  I finished off that week with a really nice 10 miler at a 7:42 pace - including the last brutal hill - so probably below 7:40s.  However, that weekend I was down in Mystic and missed my intervals - instead I did a slow 7 miles Sunday night - better than nothing.

Last week (week 9) started with a 15 miler and HMP+30.  Overall pace was 8:06 - probably close to 8:00 or under if I don't include the last hill.  So very good.  A nice relaxing run.  Some rain, but pretty warm that morning.  I followed that up with my 'medium tempo' run Thursday which was a bit slow - just under 7:30s for 5 miles:  7:36, 7:25, 7:40, 7:15 and 7:18.  I was ok with that since the pacing was good - faster the last half.  I'll probably try and do something similar today.

That week finished up with off-track 3x2000 intervals.  I think these were run at under 7:00 min/mile pace - maybe 6:45s with the GAP pacing - but it's hard to know off-track.  Looked like middle-school soccer did me in. 

This week started off with probably my best run when factoring in both speed and distance.  I did 7:46 over 12 miles. Really good pacing the entire way.  That's only 16 seconds over HMP - with a lot of hills - so feeling pretty good about being able to hit 7:30s for the race.

Today is another 5 miler medium tempo.  Sunday is either intervals or battlegreen 10k.