Saturday, September 24, 2011

Maynard 5K Road Race 2012

So this was my first road race since I hit the peak of my marathon training and it proved to be exactly what I had hoped for....

My first age-group win!

So here is a picture of me, Brandon and Colin before the race.  Colin is in his typically pose, sprawled out in his stroller relaxing!

I'll start off with a recap of Brandon's race as that was part of the reason why I was so amped up. I had been talking to Brandon for a while about running a race together and he decided he would come up and run his first road race in Maynard.  He has been training hard for the past few months to come up and do it and he delivered on his promise in a big way. Before the race, he said he was going to run around 10:00 min/miles so after I finished we were waiting around and almost missed him coming up to the finish line because he actually ended up running 8:24 min/miles and finished in 26:34. I can tell you that most people when they run their first race or really any race typically will overestimate their ability and training but apparently Brandon had trained harder than he thought and the adrenaline of the race did him good.  I do remember my first race last year and how it turned into quite an addiction so you never know, Brandon and I could be dueling it out next year for top honors.

Now onto my race recap.  I knew I was going to be one of the faster runners in the race so I made sure to stay to the front which turned out to be easy because no one knew where the starting line actually was and I just made sure I stood in front of the mass of people.  Here is pic of the start of the race:


Most of the people who finished in front of me are on the left hand side of the picture including the guy who sadly was running with a stroller and still ran 5:49 min/miles.  The race started off with a pretty decent size hill up from the intersection above and that was really the only hill on the course.  My goal was to see if I could run a comfortable first mile under 6:30 and if I was feeling good I would keep pushing it. My first split was 6:22 which gave me the green light to push hard and try to break 20 minutes.  At this point, I saw about 3 people ahead of me and really no one behind me.  One of those guys started to fall off and I passed one other and ran a 6:30 for the second mile, which concerned me slightly because the goal in 5Ks is to make sure that 2nd mile doesn't fall too far off target pace.  I had to pick it up and I saw a younger high school kid in the distance that I tried to reel in during the last mile.  He proved to be just a little too fast for me and I wasn't ever able to catch him despite a 6:15 closing split. At the end there was a dash to the finish and one of the guys I passed earlier had caught up and out kicked me to the finish to beat me by :02.  I finished 7th overall in 19:29 and got my first ever age-group win which is great because once I turn 30 I move into the bracket where most of the legitimate road runners are.

Marathon Week - 11 & 12

So I know I am a little late on posting these last two weeks but the training has been keeping me very busy and it has been pretty boring as of late so there hasn't been much to blog about.  Weeks 11 & 12 were two more solid 70+ mile weeks which has given me a ton of confidence that my training is headed in the right direction.  The double running days are getting easier, my recovery runs are all dipping sub-8:00 min/miles and overall I feel like even when I am completely beat up I can slog through 6 miles at a decent pace without struggling.

My long runs have been coming down in speed and been significantly easier especially in the later miles.  My last two long runs were both sub-7:30 min/miles for 22 miles with all miles being in the 7:00-8:00 min/mile range which is a huge improvement since my longs previously all ended with multiple miles in the 8:00+ min/miles some even closing in on 9:00.  I had been concerned that I was just going to hit a wall hard post 22 miles since that is the longest I am going to run, but now with a trusty goo at mile 20 and the training going well I think I am good.

One big change over the past few weeks has been the amount of mileage I have been running on the local trails. I have moved all of my recovery and easy runs to the trails and it has really helped to keep soreness to a minimum.  Plus it has provided some interesting and humorous content for my blog.  For example, the other day I was chased by a pack of 3 cockerspaniels for about a mile as I dragged them away from their house, man they are fast.  Or the time I was running on the trail and saw what appeared to be the brawny man in a tent on the side of the riverbank. Or there was the high school girls who were on bicycles who were singing and dancing while riding behind me.  Or the gang of snapping raccoons that wouldn't let me pass, oh wait nevermind...

Week 12 was an interesting week as it was my first race in a long time and really proved to be a true test of my fitness. See my race post for all the details.

Week 11 Total: 74 miles.

Monday:
46 minutes easy. 6 miles.
Tuesday:
AM: Intervals 3x[800@6:44; 400@6:22; 400@5:53; 1200@6:58]. 10 miles

PM: 46 minutes easy. 6 miles.
Wednesday:
53 minutes easy. 7 miles.
Thursday:
AM: 45 minutes easy. 6 miles.

PM: 45 minutes easy. 6 miles.
Friday:
65 minutes threshold @ 7:10 + C/D. 11 miles.
Saturday:
Rest.
Sunday:
Long Run @ 7:29. 22 miles.


Week 12 Total: 71 miles.

Monday:
48 minutes easy. 6 miles.
Tuesday:
AM: Intervals 3x[800@6:47; 400@6:27; 400@5:50; 1200@6:53]. 10 miles

PM: 53 minutes easy. 7 miles.
Wednesday:
50 minutes easy. 6 miles.
Thursday:
AM: 84 minutes easy. 11 miles

PM: 46 minutes easy. 6 miles.
Friday:
Rest.
Saturday:
5K Road Race. 3 miles.
Sunday:
Long Run @ 7:25. 22 miles.

Friday, September 9, 2011

Marathon - Week 10

This is my first 70+ mile week after a rest week so I was really interested to see if my the sluggishness in my legs I had been feeling over the previous 70 mpw sessions was simply due to mileage or because my body was getting adjusted to the new level. This week really makes me optimistic about my body's potential.  I had quality runs all week including the interval and threshold sessions which had gotten very difficult recently. However, the run that makes me really hopeful was my long run which I held 7:30 min/mile average for 18 miles which puts me only about 30 seconds per mile away from BQ. I don't think it will happen in my first marathon but I really am starting to believe it is possible with some more time and quality miles on my legs.

I bought few new books this week in honor of my bumper sticker that Tina won't let me put on my car that says "In my dreams, I'm a Kenyan." There has been a lot of speculation about why Kenyans are such good runners and many people chalk it up to genetics but there are a few books out there written by people who actually spent time in Kenya watching them train.  The book that really seems of most value that I am reading is "Train Hard, Win Easy. The Kenyan Way".  It chronicles some real-life training regiments from the Rift Valley runners who are the elite marathoners.  They run some sick schedules, 3-a-day workouts, 140+ mile weeks, multiple days of hill training, group thresholds at sub-5:00 min/mile pace.  For my next marathon I think I am going to see if I can incorporate some of these things, especially the hill training into my schedule as I really think the harder you train, the easier the race will be.

On a side note, I am in 9th place in the Nashoba Valley Grand Prix Road Race Series and could probably have been higher if the 10K was now since my fitness level is so much higher.  It got me thinking about adding some new goals to my goals page, so I added one for placing in my age group, winning my age group and winning a race.  I hope to do the first one in the Maynard Road Race, just one year after I stampered across the finish line.  I will have to run around 6:30 pace to do it based on last years results, which equates to about a 20 minute 5K, so my goal is going to be to try and break 20 minutes.  I've done some test runs to see how my low end speed stacks up and I have been able to run miles between 6:00 and 6:20 the question is, can I maintain that for 3 straight miles or not?

Weekly Total: 74 miles.

Monday:
44 minutes easy. 6 miles.
Tuesday:
AM: Intervals 3x[800@6:47; 400@6:27; 400@5:50; 1200@6:53]. 10 miles

PM: 50 minutes easy. 6 miles.
Wednesday:
56 minutes easy. 7 miles.
Thursday:
AM: 65 minutes threshold @ 7:00 + C/D. 11 miles

PM: 48 minutes easy. 6 miles.
Friday:
Rest
Saturday:
Long Run @ 7:40. 22 miles.
Sunday:
47 minutes easy. 6 miles.