Harvard Track Tempo and 400s

Time: 91:35
Distance: 19.50 km

W/u: 22:16 for 4.40km
W/o: 4 mile tempo (jog back to track), 8 x 400m
C/d: 20:32 for 3.86km

Meagan and I headed off to Boston this morning for a workout with the BAA. Earlier in the week Meagan reached out to Terry Shea inquiring if anyone wanted to run a workout from the Harvard track that consisted of a tempo run and some 400s. We arrived to find 7or 8 other women looking to partake in the workout at various paces.

The workout was designed to tire the legs with the 4 miles along the Charles River and then come back to close out the effort with some quicker track work. It mixes both 10k strength with mile/5k speed. I set the pace from the outset which had us going out a little quick. A group of women started about 40 seconds in front of us and it seemed that I wanted to close that gap as quickly as possible. I think we made a pretty big dent withing the first 1k.

Splits:
3:36.3, 3:41.5, 3:35.7, 3:32.5, 3:33.8, 3:29.5, 1:28.1 (3:32/k pace for final 400m) for 22:57.4 seconds

Slow jog back to the track 8:45 total which is a little more than I would have liked but we still covered over 1k and waited around

76.9 (60), 75.5 (61), 75.7 (60), 75.3 (60), 74.5 (61), 74.4 (61), 73.8 (60), 71.6

I thought Meagan handled this effort really well. She sounded and looked great on the tempo run that was faster than I had suggested. I wanted something like 6:00, 5:55, 5:50, 5:45 and got something closer to 5:47, 5:45, 5:41, 5:40. It seemed fairly comfortable for her which is a great sign in terms of fitness heading into the 10k in two weeks.

The 400s were solid off 60 seconds rest. You can fake running a lap of the track pretty easily so having Meagan run right around 5 min/mile pace was positive.

I think we both decided to do more workouts where we mix a tempo run and hit the track. Neither portion is too long and you can focus on each segment fully without feeling a little overwhelmed.

Marblehead Carnival

Time: 52:58
Distance: 11.24 km
Pace: 4:43/km
Map

I got back from working the Karhu Airstream in Boston and needed to clear the mind. It was foggy out and near the coast with visibility being only 100 meters. I headed off for a loop around the Neck and found the beach parking lot to be filled with cars. The normally classy fishing town of Marblehead had somehow been persuaded to allow carnies in with their rickety rides. Since Meagan and I are soon to relocate to Salem I can say we left because of all the low brow shenanigans that is taking over the town.

I had a nice run minus the random honk from joy riding teens with too much money at their disposal. Even though I couldn't see well due to the fog, I could still smell the pungent aroma of weed being smoked my the Marblehead youth. I could understand if this were The Point in Salem, but not on the mean streets of Marblehead. It's a good thing I'm getting out before the town completely loses all of it's respectable qualities.

Need to Recover

Time: 39:07
Distance: 8.02 km
Pace: 4.53/km
Map

There was nothing impressive about this run other than the fact that it was much needed. I went out solo for some easy kilometers in Marblehead.

SEAC Workout

Time: 29:48
Distance: ~6.82 km

W/u: 12:18 for 2.22km
W/o: 400m (hard), 100 (easy), 100 (hard), 100 (easy), 100 (hard), 200 (easy), 200 (hard), drills, 100 (easy), 100 (hard), 100 (easy), 100 (hard)
C/d: 11:31 for 2.86km

And this is why I get injured. I can't say "no." This what trying to quit cigarettes must be like. I ran a workout this morning and then visited accounts for work. I purposely ended my day at the South End Athletic Company for a Karhu wear test run and Balega raffle/trivia night because they have Thursday night group runs. What I didn't realize is that it's really a workout night from the store. I could have said "no," but that's not my style. I laced up the shoes and started taking strong puffs around the track with the group.

We started with an easy jog over to a track in the South End and then began with a hard 400m. As a footwear rep, I had to show everyone what Karhu was all about. It just turns out that the store owner was an 800m/1500m runner at Boston College not too long ago. I wasn't sure how fast he'd open the workout, but it turns out he was going to rip a 57! I was back with a more relaxed 62 and then went into the strides winded and hoping to catch up. It wasn't pretty but I managed to complete everything near the front.

Next we did a bunch of drills. Not butt kicks or high knees, but the hard ones like bounding, standing long jumps, and backwards strides. It was getting ugly. Fortunately, I was warmed up and more coordinated than others to hold my own. It ended up being pretty fun and a really good workout.

Now that I know what I'm in for at a SEAC workout group, I'll come more prepared next time!

Marblehead 10k Track Workout

Time: 94:58
Distance: ~19.66 km

W/u: 20:26 for 4.01km
W/o (MRN): 12 x 800 w/ 2:30 rest
W/o (JSK): 8 x 1200, 4 x 800
C/d: 15:36 for 2.85km

Meagan is racing the 10k in a few weeks at one of the New Balance Twighlight meets and this workout was geared toward her being ready. I looked over her training from 2010 when she ran under 35 minutes three times in less than 8 weeks and noticed there were several workouts consisting of 25 x 300, 12 x 800 (twice), 6 x mile and some predator runs. The 12 x 800m workout was one she nailed a couple of times so I put it on the schedule to give her something to compare her fitness.

I was playing queenmaker for 800m and then I would pick up the pace for 400m in hopes of getting a bit more of an effort in case I ever want to run fast again. It was a nice way to add some of my own pace work and still help out the one who is looking to race soon.

Splits:
2:36.8, 73.1 (77); 2:36.2, 72.2 (79); 2:36.9, 73.9 (79); 2:34.7, 74.9 (78);
2:36.5, 74.2 (77); 2:36.2, 74.9 (78); 2:35.4, 75.0 (76); 2:34.6, 72.9 (79);
2:36.6 (2:30); 2:34.55 (2:30); 2:35.6 (2:31); 2:34.5

Meagan ran really well and I'll take it. I felt pretty comfortable picking up the pace for 400m hitting sub-5 minute pace. Nothing crazy for me and a sign that the fitness is there for her. I think her average would be 2:35 low which is comparable to some of her workouts from 2010.

Foiled by Track Fans

Time: 82:17
Distance: 17.41km

W/u #1: 14:58 for 2.86km
W/u #2: 67:19 for 14.55km

Meagan had a big workout on tap this afternoon that we planned to do at the Beverly High School track near our offices. We warmed up around the little pond in the Cummings Center and were about to cross the street to the track when I saw a track meet was being contested. Clearly we would not be able to get on the track during the meet so we made the decision to grab our bags and hurry back to Marblehead.

It was a slow drive home to Marblehead as it seemed we hit every red light between the office and home. We dropped our bags and then headed off on the quickest route to the track. It was almost comical when we showed up to find the boys high school mile about to start signaling that we would not be able to use the track at all. We opted to just go on a run along the gravel path through town and make the workout happen tomorrow. I tried to not be too upset with kids competing at the sport that has provided me with so much.

Morning Shakeout

Time: 32:02
Distance: 6.47km
Pace: 4:57/km
Map

We got out the door a little later in the morning for a slow jog through Marblehead. This afternoon Meagan will be running some 800s to get her training back on track for a fast 10k later this month. After going over her workouts from this spring as compared to 2010 when she was finishing up at Queens University, I noticed a lack of 400s and 800s in her speed work. She was pretty consistent in running 300s, 400s, 800s and mile repeats when she was performing her best. I believe she is much stronger now with the marathon work and half marathons she run this spring, but not used to running 10km worth of volume at a pace slightly fast than race pace. Today will be that day to get back to running some 800s, 10-12 of them specifically with me playing queenmaker.

Lots of Work to Do

Time: 38:12
Distance: 8.39km

W/u: 16:30 for 3.25km
W/o: 100m, 200m, 300m, 400m, 400m, 300m, 200m, 100m all with 100m jog
C/d: 11:46 for 2.32km

There was nothing pretty about the effort this evening at the Marblehead track. My hope was to inject a little pace into the system and see how the body responded. I learned that I have a long way to go until I get back to where I know I'm capable of running. Not to make too many excuses, but tonight's run was pretty windy and cold.

Splits:
17.2 (31), 35.5 (33), 52.7 (38), 70.0 (38), 70.6 (39), 52.5 (37), 33.6 (38), 15.4

I never felt smooth clicking of 70 second 400m pace which isn't fast. I want to keep doing workouts like this a couple times a week just so that my body gets the feeling of running fast again. Lots of work to do...

Marblehead Neck

Time: 61:25
Distance: 13.08km
Pace: 4:42/km
Map

It was an easy run this morning around the Neck to start the day. The legs are feeling good even after a big Sunday of running and I can tell they want to start working out. I'll probably try and do something later this week mixed in with a workout with MRN.

Airstreams, Mullets, Coffee, Beer & Running

It's been awhile since I opened the browser to the OK Runner and thankfully today is the day that you've all been waiting for... an update from yours truly!

My plan is to get back on the horse and update more frequently but we'll see how training progresses this spring and summer. I'm currently moderately fit and only a little soft around the edges compared to several weeks ago when I was really sloppy. Meagan dropped me in a workout back in March and I wasn't able to hang with her through 10k of a half marathon. Fast forward to yesterday, I put in 33.50 kilometers with some respectable splits tossed in for good measure. Toward the end of the run I ran 3 x 3k with splits of 3:41, 3:40, 3:39 (11:00); 3:13, 3:19, 3:11 (10:43) ; 3:16, 3:16, 3:13 (10:45).

I also started using Meagan's Timex GPS watch while in Philly this past weekend. I left my Garmin at the office before hitting the road and had to keep on tickin'. The Timex is a decent substitute for Garmin but not the real deal. The battery life is about on par with a 5 year old laptop, the display units are difficult to read and the volume of the beep during a run is so low that you better hope a car doesn't pass you with additional background noise. I did like being forced to learn how to use the watch, but my preference will remain with Garmin.

What else have I been up to?

Yesterday, Meagan and I spent the day looking at houses in Salem with my dad and Roger. They have rented a house in Salem through the middle of next month and are just exploring the east coast. Meagan and I meet up when we aren't working or traveling for work and yesterday was one of those days. Our stay at the fort is coming to a close (we have to be out at the end of May) which means we better quickly find a place to live. In my dad's world that means buying a place, so we are actively looking at places in downtown Salem to live. My vote to buy a place in "the Point" is being vetoed because nobody has my vision. The Point is the "dangerous" part of town that everyone is afraid to live in, but I just see opportunity. Give me 3 years and I'll have that place turned around. It's comparable to Columbia Heights in DC which was shit 8 years ago, but look at it now. My buddy Owen (@Owashb) has lived there for several years and his place is now in the middle of one of the hottest up and coming areas of DC. This is what the Point will be in 5 years, but if I were there it would only take 3.

What about work?

Oh yea, work is going well. I've had the opportunity to take the Karhu Airstream out for a couple of adventures. Several members of the Charlotte running community who were up for the Boston "death march" Marathon got to see our pride and joy. It's a 1975 Argosy Airstream trailer that has been converted into a shoe museum and sneaker pop up shop. I helped activate the spring tour in each of the three key cities: Boston, New York and Philadelphia. We are searching for someone to pilot the vehicle this fall and have already received some great applications. At the Boston Marathon we had the Airstream parked in a lot near the expo and invited runners to check everything out. While there we met with Runner's World for a footwear review and this photo was snapped. Yes, that's me with a pseudo mullet. It has slowly morphed from something a little less noticeable to borderline rat-tail-ish. Meagan hates it, but it's awesome.

When are you going to race next?

There are no immediate plans to race in the near future other than the JCC triathlon in lovely Marblehead. I'm running 3.5 mile run leg to bring home the timing chip on May 13th which also happens to coincide with Mother's Day. My mother from California will actually be here to see if I still have a competitive spirit to run down participants. The lead off leg will be Anne's Hands who has been instrumental in fixing my hamstring and getting me back on the roads. She is a local chiropractor, former collegiate swimmer and the girlfriend of the Karhu CEO. She'll be passing off to the bossman himself for a 10 mile ride around Marblehead. I'm not sure if he's been on the bike at all this spring so let's hope he can stay upright for 25 minutes of riding. My hope is to be off within 3 minutes of the leaders to bring things home.

I think this is sufficient for now. Again, the plan is to get back to more daily posting now that I'm running much more consistently and I would like to keep track of my workouts. The hope is to also provide some insights to the coffee and beer scene on the North Shore. I haven't found a local coffee shop that I want to make my office away from the KNA office, but I'm hopeful that there are a few good places in Salem. The local bars are stocked up with pints from regional breweries, however the biggest downside is no happy hours. That's right, no happy hours! The Commonwealth of Massachusetts apparently doesn't allow for it so it's more likely to find appetizer specials or no specials at all. We joke that it's easier to import or sell guns in MA than it is to sell booze. I'm becoming a bigger fan of the Ipswich India Pale Ale which is commonly found in these parts. Surprisingly I can still imbibe on Sierra Nevada and sometimes Stone IPA if I'm feeling west coast.

Until next time...

Loop of Nahant

Time: 141:40
Distance: 33.50 km
Pace: 4:13/km

Meagan and I ran a loop around Nahant. I was feeling good so on the return I picked up the pace significantly with some 3 x 3km efforts. I ran with Meagan's Timex watch and I don't know how to sync it with a computer so no map.

Positive Progress

Time: 46:50
Distance: 11.25km
Pace: 4:10/km
Map

I didn't get out the door until later in the afternoon for a run around the neck. I set a steady clip from the start and was feeling my lack of fitness by the 4 kilometer mark. My hamstring was feeling pretty good with just a slight hitch. It's steadily making improvements and the key will be to balance running more without hindering the healing process.

Marblehead Mash

Time: 37:37
Distance: 8.60km
Pace: 4:15/km
Map

This morning I went to see Anne Gilbride and had work done on my hamstring. It's definitely feeling a bit better just not 100 percent yet. The discomfort is shifting around a bit which I think is a good thing. Right now I feel it really high up near the insertion point. I've stayed on top of my strengthening, massaging and some stretching.

I slipped out around lunch time and got in a short run before heading to the office. The loop took me to the trail that was partially snowed over and muddy. My stride is still not normal, but it's close. Really close. I don't think my hamstring is altering anything, but I sense a little tightness just as my right leg is about to make contact with the ground. The pulling back motion activates my upper right hamstring, but it doesn't hurt when I land, toe off, do high knees or butt kicks. Just when running normal on the snap down motion.

Planned Day Off

Time: none
Distance: none

I decided to take the day off and it was a good day to do so. Despite it being March 1st, we received some of our first real snow of the year. It would have been nice to layer up in some Craft gear and get out there, but slipping with an already sore hamstring is just not playing it smart.