Cape Ann 7K photo shot taken as I made the final turn for the home stretch all tanked out and just wanting to hold position. First in a series of races to re-invigorate the training regimen to prepare for Boston.
A start by racing with a plan, it solidifies the day before on the mile 15 hill in Burlington. Our evaluation takes the weather, marathon course, physical conditioning, health and history into consideration. Next, identify goal times: Boston Qualifier, Sub-3, Sub-2:50 and something in between? Sub 2:50 is thrown out as the weather forecast has temperatures on the warm side and conditioning less than optimum. A BQ is the fallback plan and minimally acceptable if Sub-3 isn’t happening.
Arrival on Friday for the Sunday’s race allows time to pick up the bib number, visit the expo and settle in. On Saturday a four mile shakeout run around the finishing area while the kid’s events happening helps bring in the racing frame of mind. Later, attending a must-do pasta dinner at Champlain College listening to one of our leading B.A.A. female runners as guest speaker on persistence caps the pre-race mental training.
Race day kicks off with favorable weather conditions and lining up in the second row. To make this story short each mile is ran a methodical 6:50/mile. A check was made at each and between to best stay on focus despite the rolling course. The result is +26 seconds over goal or 1 second per mile, hard to live with right?
Finish: 2:59:35 or age graded 2:46:37. Boston Qualifier
I stopped at the Police Academy to recover my Garmin; one of the cadets turned it in. On the Nut Island run I found $20 in the street and provided it as a finders fee.
Run was damp to misty and the legs are feeling good while my legs are asking me to do more stretching and strengthening.
7 miles in ~53 minutes
Two workouts in two weeks of experimental nature for marathon preparation.
Week 1. 8 x 800 meters @6:30/mile, 60 second rest.
Week 2: 8 x 1600m @6:30/ mile, 60 second rest.
I kept the rest time to 60 seconds to minimize muscle cramping; felt some after #8 & #9 as to be expected with the 50 degree, wet and rainy weather. Seems the only company on the morning tracks are the raindrops, honking geese and people driving by in their vehicles.
What's for next week? It will be 11 days out from the marathon. 2 x 5k@6:30/mile?
An easy three miler in the morning and a pottery pickup in the afternoon for anther 4.25 miles. Short and sweet travel with the running shoes to keep running on the mind and focused to the VCM.
I discovered an interesting article that led to counting my protein intake for the day. At 160 pounds it should be about 95 grams, turns out I counted to that same number but do weigh slightly more. In addition my daily intake was probably greater than most days. This is probably something to track for a week or so to get a better understanding of protein intake and if it correlates to performance.
In walking the last 1.5miles it prevents having an issue; this is a 12 mile run from the the Battle Road Trail home via Lincoln, Shermans Bridge to Mossman. Felt good, mild residual quad soreness from Boston.
The misty air really brings out the vibrant colors making it a beautiful day or the Boston Marathon. Yep, boohoo I am sore from the dreadfully hot weather we had.
of the Wood for three miles in 27 mins. Good to stretch, roll, banter with the groupies and target a race. Soon. A new found level of stress and determination to shorten this span of not being qualified for Boston is on. How did it come to this?
Weather forecast has the temperature so high it's being called. "red zone."
I found this calculator, http://runnersconnect.net/training/tools/temperature-calculator/ that predicts 8 minutes is the give-up factor due to the heat based on my conservative finish time.
The course is going to be kept open an hour later due to heat. Would it be better to close the course an hour earlier? This may discourage some from venturing out ther and also reduce the exposure if they do. That's crazy allowing someone seven hours in the heat who may not be in the condition to handle it in the first place. Also doesn't take into account the transition time and waiting in a starting corral.
Avoiding the rain with a mid-day out n back 16 miler on the BAA Marathon Course brought on thoughts of foregoing a taper. It's been week upon week of missed workouts that provided fresh legs for todays run. The power leg strength pulled me through the Newton Hills with relative ease. It's a nice feeling seeing how the 128 and Heartbreak Hills have been rather ominous lately. 16 m in ~1:57 for a pace about 7:22/ mile.
214 Overall, 48/434 Masters 1-6:15 2-6:25 3-6:40 hill 4-6:47 big hill 5-6:35 stitch 6-6:34 stitch 7-6:07 downhill 8-6:16 9-6:38 windy beach 10-6:18 rhythm 11-6:32 12-6:36 13-6:39 big hill 13.1-0:54 1:25:10 Only expectation on this race was to finish under the 1:28 recorded at Gainesville. Unfortunately since last week's long run I became sick with another virus. Training going in was 14 miles for the week on very low energy. Having run this race the fast-slow patterns are predictable; I try to avoid stitching by taking it easy on miles 2-3, no success. I bided my time as once they shook the wheels would be back. Rockaway is a good stretch to lengthen the stride and pull in a few seconds, from there on you are about half way and it's best to work in with a pack. I found one led by a strong 20-something female that had us picking off runners left and right; that was fun. It only lasts so long as people get tired, the course turns several times and you are left with the ominous mile 12 hill. Now only four weeks until Boston - time has passed too fast if this is a predictor race.
An overdue post here from the first half marathon race of the year. This was an early start driving a couple of hours, arriving in the dark and setting Barb off on course run with the stroller found myself on the line with other "sub 1;25" marathoners. The heat, humidity and my dehydration were probably the factors giving me a tough time leading to the hill climb, "he's hurting." Experience told me to hang onto the Gatorade bottle from my wife at mile five and re-fill it twice later to salvage a totally embarassing race.
Finished as 2nd Master, 13th overall of 693 in 1:28:10.9 (6:44) http://www.drcsports.com/Results/index.php?p=5POLHover
p.s. post race week included coming down with a central Florida sinusitis and bronchitis infection leading to high fevers, chills, and totally miserable feeling.
Happy to hold this one together. Plenty o short stops for odds and ends and friends. The Boston Marathon course is in excellent shape with streets being cear of snow and ice. B.A.A. Club Happy Unicorn Run. 22.5 miles in 3:19:00 (8:50/mile average)