The real story ofhow it went down!

My wife being the computer nerd/documentarianistress has captured the full breadth of the Amherst 10 miler event.
I even had to ask her how to make this little linky thing below work so as to go directly to the page.

10-Miler

Amherst 10 miler

It was an average performance I guess, but considering the past 2 weeks of running or lack there of I will call it a B. It was certainly a challenging course at times but there were opportunities to make up time on some downhills and nice long flat sections.
I forgot the gremlin, but I ran on effort and I don't think it changed things much. I was through 2 miles at 12:05, most of which was gradual down hills with a couple long climbs. I don't call them rollers because they were lond climbs. I hit the 3 mile mark in 18:45. This mile included a massive half 1/2 to 3/4 of a mile climb which I thought was going to be the end of my day. I ended up recovering from this hill faster that I thought and was able to settle into a relaxed faster turn over. This was the first time I felt relaxed and comfortable. I don't really remember the rest of the race. I know I was through mile 8 in 49:30ish. At which point there were 2 more good climbs left and the last one which was .75 miles from the finish put the fork in me. I was done, but managed to block it out and get through the finish.

Time 62.19..Not official yet. I guess this isn't too bad at the end. It is where I am at the moment any way.
Next weekend is the Stu 30k, another hilly one.

Sat

Tomorrow is the 10 mi race. I have no idea how I will perform, due to the way the past 2 weeks have gone. I'm thinking either really good or really bad. I almost feel like I have had a 2 wk taper which could be good. The down side is it may be raining/ snowing during therace. Either way the race must go on.
Prob going to begin starting my weeks on Monday again after this weekend.

Friday

easy 71 minute run

Home again home again.

NO running today. I've become a regular sedintary human, and I don't enjoy it. I am looking forward to getting back into the routine.

Tomorrow I will run!

Hangin in there

Monday 6 miles
Tuesday 13 miles
Wednesday 5 miles...3 fo which were run during the GE charity 3 mile run/walk in the morning. I wasn't sure if any faster runners would be in the run so I was just planning to go out and see what happened. I certainly didn't want to be the guy that blazed out in front the entire time if the competition wasn't there. It started out with 4-5 guys at the front at what felt like 7-715 pace. After about 9 minutes I noticed a lot of huffing and puffing all around me. So I thought it a good time to pick it up a notch just to see what might happen. This didn't get much of a response as I believe most gave all during the first mile. The competition was pretty much over at this point, as I gradually pulled away for the remainder of event. To claim a victory would be a grave overstatement but it was interesting to run with mortals once in a while.


Sunday is the Amherst 10 miler, formally known as the Jones 10 miler. It will likely be a miserable race. Lots of hills, it has been snowing in Amherst all day today so that may present some nice obstacles, and the field will be FAST, a stark contrast to the GE charity competition. On the bright side I will not be coming off of a 90 mile week and should be relatively fresh.

New Orleans route

After looking at the agenda for my upcoming trip to New Orleans it looks like evening runs are not going to be a possibility, so I'll be forced to do the morning thing. This shouldn't be so hard since the morning temps are supposed to be mid 40's, shorts and shirts weather for sure. I am certainly going to enjoy that part of the trip.
This is the route I plan to run.

http://www.gmap-pedometer.com/?r=3466464

Sunday

I ran from my place to the Harvard indoor track to watch the mens 5k for USATFNE. I did the warmup with a couple of guys who are marathon training as well, but were intending to do the 5k then go out for more miles afterwards. I was hoping to do the 5k, but the combination of the 16:30 time cutoff and my still being ill made this an easy choice.
This illness is certainly not a neck up illness as it casues lots of hacking and resp issues with excessive cardiovascular stress, so I intend to continue to take it easy and do only easy running until it is clear. I see this as the best way to get past is and stay mentally and physically in tune for when it does pass. After the 5k I wasn't in the mood to do the cool down with the group so I ran home instead.

Miles for the day 10.

Getting back on the horse

Friday was another sick day. I felt pretty good this morning so I headed out for a 65 minute run. Still lots of symptoms and hacking but I think I am on the recovering end of the illness.

No bueno.

Off Wed and TR. Came dowm with the second illness in the past 4 weeks. This one being a throat and respiratory one casues some uneasyness as far as training through it. Day to day at the moment, hoping to get back into the swing Friday.
We have a sales meeting in New Orleans next week Mon - TR. I already have a route planned provided by a GBTCer who's friend lives in NO. Hopefully I will be well enough and Mardi Gras will be over enough for me to be able to get in some consistent running while there.

Doozzzie

Got in a full Tuesday workout, which I haven't done in a while. Warmed up with an easy 5. then on the track for 5*1 mile with 200 revocery after the first one then 400 recovery after the rest. I didn't do the 400m recovery after the 3rd and 4th one though. I did the jog to the water fountain and wait till the group got back. Do what you got to do.
the intervals were 536,536,536,550,545. 15 minute cool down about 2 miles.

12 miles for the day.

Day 5 40.5 miles.

Monday off

Track tonite...

18.5

Was supposed to go 20, but only went 18.5. It was hard. Not sure why.

Barely made it.

I almost convincedyself that if one day off was good then 2 would be better. luckily I overcame that nonsense and got in a 70 minute run.

Off

In an effort to continue enjoying running I thought it best to take the day off. this included a nice breakfast. 1 cinnamon roll, 1 glazed donut, and a blueberry muffin. It didn't stop there, when I got back home I had the second cinnamon role for lunch and half of the last glazed donut. I must say I thoroughly enjoyed the sweets. I ecided to stop the physiological torture there. Dinner will be beef and Ox tail, carrot, potatoe, and leak soup. with a side of corn bread. Mmmmmmm.

17

Ran to the firehouse and back. This run was hard. Felt weak and dehydrated the last 7 of the run. My last mile was 815.

17 miles 740 pace

day 7, 92.5 miles.

I don't think this can continue

Need I say more?

Wednesday

Getting a little snow and some freezing rain, but no blizzard like conditions as was predicted. At least not as of 3pm.
I got in an easy 10.5 miles this afternoon during lunch. 735 pace.

6 days 75.5 miles. I am planning 16 tomorrow and I should be able to hit 90 again.

Well...

I thought it may be a good idea to get in an easy 6 miles before the track workout today. Then we did the standard warmup which a little over 3 miles. Mile repeats was on the agenda, with 200m recovery after the first one, then 400m recovery after all others. I only got in 2.5 of the repeats 535 and 533 245. Most of the guys who raced Sunday felt miserable also and cut short, so I didn't feel too bad about dropping out.
Got in 1 mile cool down.
I did take the dogs for a 2 mile jog this afternoon, but I'm not going to count those.
Miles for the day 12.5
5 days 65 miles.

Flat February

This is going to be the theme for this month. Stay flat. That is pretty much how I describe the race yesterday, the course wasn't flat, but I felt flat. I think that is a pretty good indication that the training is going well.

I got in 14.5 tonight, with a good hilly course which included the last hill of the heartbreak hills.

Today 14.5 miles @ 710 pace.
Day 4 52.5 miles.

15k

The race was hard! Just didn't have it today I guess. The effort I feel like I gave wasn't in line with the outcome.
Time was 58.07, 17th overall. The course was pretty tough with the hills, the wind and the cold.
For me it went like this, 606, 612,608,610, 646, 602,611, 614, 552, then 544 pace for the last half. I think I should have pushed a bit harder from the 6 mile mark, but oh well.
Miles for the day, 14 so far. Debating an evening run.
....made it out for an easy 35 minute run this evening.

18.5 miles for the day.

D2

8.5 miles. Nice and easy.

A new week

80 minute run. Nice and easy felt good no soreness. Would have loved to get in an additional 20 minutes, but I have a hot date. So it's going in the books as 11 miles.

day one, 11 miles.

day 7.

got in a a 6 mile warm up before starting the tempo run on the indoor track. I was thinking about just doing 5k and calling it a day. The first mile wasn't fun 605. I didn't feel warmed up and wasn't sure I was going to be able to complete the run. the legs felt heavy, hamstrings were tight and the calves were tight also. Soon after 1.5 miles I loosened up and felt much better as I picked up the pace a bit.

After looking at Damon't post it looks like we ran the exact same spilts for out tempo runs today. I was a second slower with the over all time though.
4 miles, 23min51 sec.

Not much of a cool down.

93 miles for the week. Whew!

Day 6

13.2 miles, 717 pace. The run went pretty well. Not too hard, not too fast, just a run. Now one day left to the weeek.

6 days, 84 miles.

The Great Stew Chase!

The Stew is the real reason everyone is running, but other that that it will be nice to finally get in road race. It is an out and back course, and based on what I hear and from the looks of the profile the course is in no way flat. Most people are telling me that the pace run during the Great Stew Chase will be a good indication of a half marathon pace on a flat course. I am still thinking 6 minute pace isn't too unreasonable. Aside from the pace goal, I hope to get a top 20 finish which should be possible if last year's results are any indication of the field.

Coure profile:
http://www.gmap-pedometer.com/?r=2911

2009 Results:
http://www.coolrunning.com/results/09/ma/Feb1_35thAn_set1.shtml

Well, I'm off to start day 6 of my running week and hopefully be in the mid 80's by the end of the night

The last one was the hardest..

Warmed up with an easy 5 miles. Then it was time for mile repeats amd I must say these never get old. I actually look forward to mile repeat day. They went like this 529,525,526,528,525, with 400m recovery. They last one was a doozie. I was breathing pretty hard during the last 600 of the last 2 intervals. My legs didn't have any snap today but I was able to push through the last 800 of the 5th repeat.

I cooled down with an easy 2 miles.

Total for the day = 13.

5 days 71 miles.

Monday

Going on 4 days and 58 miles.
Today I felt a little sore/tight, but I guess that is to be expected. It wasn't the kind of sore that made my legs feel dead though. My legs still had some snap to them which allowed me to run at a decent pace without feeling like I was pushing it.
Got in 12 miles, 708 pace.