Tired Sunday Effort

Time: 73:34
Distance: 17.35 km
Pace: 4:12/km
Map

You know you're Garmin is acting a little funny when it claims you set the world record for 1000m less than 5k into a run. I think the rain had a bit of an effect on my run early on before stabilizing around 30 minutes. I was able to manually make the adjustments as I ran this loop on Monday and know the distance.

3	3:55.9	1.00	3:56
4	2:05.2	1.00	2:05
5	2:05.4	1.00	2:05
6	2:54.4	1.00	2:54
7	3:08.2	1.00	3:08
8	2:04.1	1.00	2:04

The cold rain made getting out the door a bit of a struggle, but I was able to keep the spirits high throughout the run and finish strong.

Ithaca Run with Cole

Time: 72:23
Distance: 17.01 km
Pace: 4:15/km
Map

I met up with Cole Crosby who I know from my days in Oklahoma. He's become a pretty good mountain runner and snow shoe competitor the last couple of years. We met up at the Finger Lakes Running Company and headed out for a loop along Cayuga Lake. It was good catching up with him and hearing about some of his recent adventures in some other endurance events.

We somehow were able to keep the run relatively flat considering Ithaca is one of the hilliest places I know. The center of town is down in a valley but Cornell and Ithaca College are both up along the ridge lines. In the past I've spent the first half of the run flying downhill and then crawling back up at the end.

Lucky Sevens

Time: 49:50
Distance: 12.70 km
Pace: 3:55/km
Map

I spent most of the day at Fleet Feet Rochester's second location talking to staff about Karhu. Before taking off for the day, I laced up the shoes and headed out on a run from the store called "Lucky Sevens" as it is supposedly 7.77 miles. I kept the pace honest and thought the wind would be more of a factor in the neighborhoods. I ended up clipping along the second half of the run with splits under 3:44/km.

Worst Route Ever

Time: 81:36
Distance: 19.41 km
Pace: 4:12/km
Map

When I'm in Syracuse I usually run along the Erie Canal or on the roads near Fleet Feet Syracuse. I wanted to save a little time and didn't want to drive anywhere to run this morning so I opted to find a route on my iPad. It looked like I could make a loop in some neighborhoods or on roads near the airport which wasn't too far from my hotel. Somehow the map in my head didn't correlate to the actual roads because I ended up making the absolutely worst running route ever.

It was cold, windy, dangerous and ugly. I found myself running on a three lane highway against traffic during the morning rush hour directly into a 20 mph wind. If the conditions weren't bad enough, I was running dangerously close to the traffic that was speeding by at over 60 mph. I wasn't going to turn around as I didn't want to deal with the traffic so I ventured on hoping to make a loop. The airport was a bigger obstacle than I initially thought and around the hour mark I was in a Holiday Inn Express asking how far it was back to Carrier Circle. It was a bit disheartening when the receptionist said 6 miles when I was already at 8 miles, the distance I wanted my entire run to be.

Fortunately, the wind was at my back the final 20-25 minutes and I was able to cut the pace down to finish under 3:44/km. My 13 km run turned into a 19 km run on roads that are definitely not runner friendly. Now I know to stick to the Erie Canal when visiting SYR.

Before Hitting the Road

Time: 57:46
Distance: 13.13 km
Pace: 4:24/km
Map

Out the door for a run around Salem before I hit the road destined for central NY. Nothing too exciting to report here. I was going to run again, but once I made it to Syracuse around 7:30 PM after driving in the snow, it was dark and windy as well. Instead I went to Ruby Tuesday's for the petite filet.

New Week, New Loop

Time: 72:45
Distance: 17.28 km
Pace: 4:13/km
Map

After a day off and somewhat being a wimp, I laced up the shoes and headed out into the wind. The precipitation from the storm is gone, but the wind is still around to make finding a protected loop difficult. The Marblehead trail is still a mess so I opted to stay on the roads and figure the least windy area would be West Shore Dr.

My legs had a bit of pop in them today and the pace reflected a solid effort despite the breeze. I will certainly use the route many times in the future as it takes me back to when Meagan and I first moved to the northeast.

NRFTW 5k

Time: 50:22
Distance: 9.83 km

W/u: 16:05 for 3.34 km
NRFTW: 5k alternating 1 min on/off intervals
C/d: 17:13 for 3.24 km

I had a bit of a hard time motivating myself to put on the running clothes after coming home from work. It was cold, dark and I was tired. I ended up shuffling out the door and making my way to the Salem Common to meet up with the crew of 20 looking to run the No Rest for the Wicked 5k.

My plan was to alternate running hard/easy 1 minute intervals. I did this several weeks ago when the temps were just hovering above 10 degrees and found it was somewhat enjoyable and a decent workout. Tonight my hope was to keep the recovery interval in the sub-4:00/km range.

Splits:

Split	Time	Distance	Avg Pace
Summary	17:04.6	5.01	3:25
1	1:02.6	0.33	3:10
2	1:02.2	0.28	3:45
3	1:02.4	0.34	3:02
4	1:02.1	0.27	3:54
5	1:02.8	0.34	3:04
6	1:02.2	0.26	4:03
7	1:02.2	0.35	3:00
8	1:01.6	0.26	3:58
9	1:02.6	0.34	3:06
10	1:01.5	0.25	4:03
11	1:02.9	0.34	3:03
12	1:02.5	0.27	3:54
13	1:01.9	0.35	2:59
14	1:01.9	0.25	4:11
15	1:01.6	0.35	2:57
16	:43.0	0.18	3:54
17	:48.4	0.27	3:02

I'll take it considering it's really only running half of a 5k.

Bagged Workout

Time: 86:04
Distance: 20.14 km

W/u: 28:16 for 6.01 km
W/o: Run at a hard effort for Meagan
C/d: 45:57 for 11.05 km

Meagan and I jogged from the house over to near the Marblehead Neck to start a section of hard running. I didn't have a particular distance in mind, but given the really windy weather I figured we would do something like: 5km at 3:50/km, 5km at 3:45/km, 5km at 3:40/km or faster. I just wanted her running hard for a sustained period of time.

Splits:
3:52.9, 3:48.3, 3:53.2 and then called it a day. 11:53 and 3.08 km

I gave Meagan the out on this one thinking we would be able to hit the gym tomorrow for a treadmill workout (more on that later). We were still hitting the splits but the effort was really elevated running into a brisk headwind across the causeway. I was doing my best to block the wind, but the gusts were too much. The point of the workout was to be running hard, but in the relaxed fast mindset. The weather just wasn't what it needed to be to accomplish the task.

Instead, we looped the Neck and sprinted the uphill sections and did a couple long pick ups with the wind at our back.

Lancaster, PA Run

Time: 55:50
Distance: 13.21 km
Pace: 4:14/km
Map

I stayed overnight in downtown Lancaster, PA. I don't know much about the city but learned the hotel I stayed in had their liquor license revoked due to a nightclub fight and parking garage shooting. Part of the hotel's complex was also condemned due to mold. No wonder it was so cheap! I was happy to get out of there in the morning for a run around town.

I ran in the direction of a park, but didn't quite make it. Instead I ended up doing loops around a big grassy sports complex. The surface was mostly frozen and uneven which would have made it a good cross country course. I ran back through some of the neighborhoods near Franklin & Marshall College. Yeah, I had never heard of it either. Overall, the run was fine and the body is starting to feel almost back to normal.

Meagan's Wave Tempo

Time: 78:07
Distance: 19.15 km

W/u: 21:09 for 4.55 km
W/o: 13 km wave tempo alternating 3:30/km and 4:00/km
C/d: 7:56 for 1.59 km

Meagan and I set out for a workout calling for alternating kilometers at a little faster than 10 mile pace and an quicker recovery pace. I'm sick with some sort of cold that makes my nose run, but I can still breathe. I feel a little run down, but good enough to pull Meagan along for a workout like this.

We warmed up enough to get somewhat warm and started the effort by the Hawthorne Hotel. I had forgotten that I had prescribed this workout in her build up to the Philly Marathon which she absolutely crushed. She actually ran 13 km and then tacked on a hard 3 km effort after. Today, due to the cold, we would start with one of the quick recovery pace efforts.

Splits:
3:54.7, 3:31.2, 3:56.6, 3:32.9, 3:59.9,
3:29.5, 3:58.0, 3:29.5, 4:03.5, 3:34.5,
4:03.6, 3:32.2, 3:56.4 for 49:02.4 and 13.01 km.

Given the cold weather, we'll take it. She was running hard on tired legs and I'm not concerned that it was a little slower than the last time she did the workout. I could tell Meagan was working hard but very much in control. On the other hand, I felt terrible. My hands were freezing and I was having a hard time getting warm. I think it is due to being a little sick. Once the workout was over I immediately ran home which is why the cool down is so short.

Running with Meagan

Time: 58:15
Distance: 13.08 km
Pace: 4:27/km
Map

This morning was just an easy run with Meagan around Salem. Nothing too interesting to report. Starting the week off.

Emily's 30th Birthday

Time: 130:32
Distance: 30.84 km
Pace: 4:14/km
Map

Today's run was in celebration of Emily Kroshus' birthday and to make it even more memorable we ran 30k with a 30 minute tempo section. Meagan gives a better recap of the run so I'll direct you over to Green Lightning Running to read all the delicious, hilly and poorly communicated details.

The splits of the tempo section were:
3:45.1, 3:42.8, 4:01.0, 3:38.3, 3:49.3, 3:42.8, 3:50.6, 3:25.2 for 29:55.1 and 8 km total.

The effort on all of the splits was about the same, but the pace fluctuated wildly due to the terrain. Meagan ran hard throughout working the uphill and practicing her downhill skills.

We ran easy for a section while looking for Terry and then the pace picked back up the final few miles running back to Emily's. I was pretty tired toward the end of the run, but feeling like I had made good use of the faster sections. My legs are still a little beat up from the 16 miler last Sunday which became apparent trying to press the hills in the Arboretum.

Back Home in Salem

Time: 58:24
Distance: 13.02 km
Pace: 4:29/km
Map

I arrived home late last night after being on the road for most of the week. Meagan and I headed out for a short run along the trail to Marblehead. The pace was easy and the legs are feeling fine.

Maine Running

Time: 42:09
Distance: 9.17 km
Pace: 4:36/km
Map

I had a nice relaxing run from the Maine Running Company on a closed road near the store. It was cold and really windy along the Back Cove, but there was a good size group out putting in work. I was just looking to boost the weekly totals with this run and get things moving after a long day in the car.

Salvaged Workout

Time: 77:57
Distance: 16.80 km

W/u: 28:14 for 5.50 km
W/o Target: 4 x 400m, 5km tempo, 5 x 2 mins
C/d: 11:14 for 2.25 km

The workout tonight called for some opening 400s to get the legs and lungs opened up, a short tempo for some aerobic work and then some hard 2 minute efforts to close things out on tired legs. The workout got shot to hell when we had to make a pit stop just before 2 km into the tempo. I had to adjust on the fly at the top of the hill on the Neck to try and salvage a decent workout.

Splits:
84.3 (76), 84.6 (76), 80.8 (78), 83.5 (2:01);
3:33.8, 2:53.7 for .81 km
(6:15)
3:33.8, 3:35.2, 3:35.9, 3:33.5 for 38:29 total and 9.05 km

I wasn't happy to have to stop during the tempo but those things happen. I inflicted a little punishment by keeping the pace hard for a remaining 4km of work. I was pushing on the uphills trying to build a gap to see how Meagan would respond. She ran tough and was able to get in a good hard effort that will serve her well the next time she toes the line.

Recovery Jaunt

Time: 45:21
Distance: 10.22 km
Pace: 4:26/km
Map

I woke up somewhat early and headed out for a shuffle around Salem. My legs were in a world of hurt from the hills yesterday, but they gradually started feeling better around 5 km. I ran relaxed and just looked to finish up the run so I could head out to the Cape. Today was a much needed recovery day.

Boston Prep 16 Miler

Time: ~111:15
Distance: ~30 km

W/u: roughly 20 minutes and 4 km
Race: 16 miles of cold, windy and hilly terrain in 1:31:15 for 2nd Overall

This morning I was dragged up to Derry, NH for the Boston Prep 16 Miler by the Craft and Karhu GM who grew up in the town. I shouldn't say that I was "dragged" because I was perfectly willing to partake in what is billed as a "moderately challenging" course. Our GM rowed in college and has completed several races and triathlons, but I wouldn't bill him as your typical runner. Sure, he runs but doesn't get the same thrill that most readers of this blog get when they lace up the shoes. So, I could only try to join in his enthusiasm when weeks ago he started to suggest that we go and run this race. If he was going to suffer through 16 miles of hills, I could too.

We arrived in Derry and the GM immediately started telling me about the town. I learned that the Burger King used to be the biggest in the country only to have that title taken away from presumably some newer location in Texas. The Hood Dairy company also had many of its farms in town and Robert Frost was fired from Derry High School. The rumor is that Frost would walk from his house through the woods to get to school. Perhaps there might have been something other than tobacco in his cigarettes and he would get lost in his thoughts during his walk and never show up to teach. At least that's what I was told.

I could tell the GM was excited and nervous about being back home. The course would run just blocks from the house he grew up in. We even parked at the elementary school where he matriculated. I was only trying to gain an ounce of his energy because I was focused on the fact that it roughly 15 degrees with a 15 MPH breeze.

Of all the days to forget Mr. Garmin, today would be it. I warmed up with my phone out and back on the course for a little over 20 minutes. I was able to get a little loose out on the course and decided that my racing costume would indeed include a jacket. I changed shoes, lost a midlayer fleece and geared up for a good hard effort.

Toeing the line I wasn't sure who would be in contention for the win. I wasn't even sure if I had a shot at breaking tape but just decided to go out at a steady, hard pace and find out where my fitness is at. Off the line, I was joined by a runner who I now know is Scott McGrath and later learned he won the race in 2012. We ran together for about 1.5 miles before I was able to gain a slight advantage on one of the uphills.

It wasn't until the 5 mile mark until I learned the pace I was running. I crossed the mat in 27:39 and calculated that it was just over 5:30/mile pace. I felt decent but was becoming aware that I hadn't completely shaken Scott. I could still hear footsteps and took a peek back on a couple 90 degree turns. Somewhere around the 7 or 8 mile mark I realized that I was in trouble. Aerobically I was completely fine to hold the pace, but my legs were completely lacking any power to climb the hills. I knew at this point if the second half was hillier than the first, then I would be doomed.

I was.

There was a sharp left hand turn and steep hill around the 9 mile mark where I must have given up 40 meters. Scott quickly closed the gap and took the lead with the 10 mile mat just in sight. I crossed in 55:46 just two seconds back and that gap would only grow until the 13.1 mile mat. The wind in the face, uphill sections completely rocked my world. I reached back and grabbed the back of my mullet a couple of times to remove the sweat icicles that had formed. I was not in a happy place.

I gave up 33 seconds from 10 miles to 13.1 miles, but then regained my composure as the course somewhat flattened out the final section. The darkest stretch of the race was perhaps around mile 14 when we were greeted with a brisk headwind that caused my face to cease functioning. I couldn't move my mouth and became a little fuzzy at times. I don't think it was from the effort because I still felt comfortable aerobically, but just wasn't handling the conditions well.

I limped home 37 seconds back from Scott and immediately headed for the gym to get warm. I snapped this photo of myself less than 2 minutes after finishing and posted it to Facebook. The pic pretty much sums up my race.

Here is Scott's recap of the race. Great race by him on a tough day.

Saturday Morning Back in Salem

Time: 82:51
Distance: 20.05 km
Pace: 4:06/km
Map

I left Rochester, NY for home last night around 7:30 PM. It's a 6+ hour drive when the weather cooperates. There was snow again last night. I didn't pull into our parking lot until a little after 5 AM. I did however stop a couple of times to take a nap in rest stops or at a gas station.

I slept from about 5:30 until 8:30 AM when I got up to move the car into the neighborhood. I milled about drinking coffee and caught up on the running scene before heading out the door. My run took me to Marblehead and I did a loop of the Neck. The body didn't feel too bad given the few hours of sleep and long travel time in the car.

I'm scheduled to run the Boston Prep 16 Miler tomorrow in Derry, NH and have no idea how it will go. I guess it will be a check to see where my fitness is at.

Snow Run in Rochester

Time: 42:41
Distance: 10.05 km
Pace: 4:15/km
Map

It snowed a little last night and I didn't want to risk running too much on partially paved streets. I only ventured out for a little over 40 minutes to get in my morning 10 km. I thought that I would run again in the evening with the Fleet Feet training group, but reconsidered when it would mean driving back towards MA in cold, wet clothes.

The run this morning basically repeated what I did yesterday simply because I knew the route. I slipped a little on the snow, but didn't notice anything alarming with regards to my achilles. I've really liked running in the new Flow Trail as it provides enough grip for the snow, has a waterproof guard near the toes and doesn't feel like most clunky trail shoes. Karhu might be onto something here.

Cold Run in Rochester

Time: 68:13
Distance: 16.01 km
Pace: 4:16/km
Map

I popped into Fleet Feet Rochester to ask where I could find a quiet neighborhood to put in roughly an hour of running. While yesterday's run was just cold, today's run would be cold and windy. I was given some instructions and sent out to find a route through the mostly cleared roads. My run took me off in the direction of Cobbs Hill and the surrounding neighborhoods. The first half of the run was mostly into the wind and I could only press on with a cold face waiting until the 8 km mark. It finally came and I turned around with a gentle push back to the store.

This week of cold weather and sometimes slippery conditions have forced me to pay a little closer attention to my calf and achilles. I could tell at the end of today's run my right achilles was feeling a little tender. It's something that I will have to closely monitor while the temps remain below 20 degrees.