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.

Time on the Feet with Meagan

Time: 82:50
Distance: 18.09 km
Pace: 4:35/km
Map

After last night's sluggish stride session, I would have loved to sleep in this morning. However, I was up and out the door with Meagan dragging me along to Marblehead. The body struggled for much of the run but I made it.

Schenker to the Front

Time: 38:20
Distance: 7.11 km
Pace: 5:23/km
Map

This afternoon Meagan, the Craft/Karhu GM (@CraftSportsGM) and I left the office for a little jog around the lovely town of Beverly, MA. It's a busy time of the year as people on the Craft side of the business are making the official "buy" for next year. That means if you want to be rocking the coolest baselayers, tights and jackets next fall, then the "buy" must be forecast according. Tension, tension...

We suited up in our running costumes and headed out the door in mild February conditions. I, unfortunately, could not enjoy the run as my hamstring is absolutely killing me. I have a decent range of motion on my right side, but every pull through hurts while weight bearing. The discomfort is high up near the insertion point to my butt (not what you're thinking). I will be getting treatment tomorrow, but I now recognize that this is a little more serious than I thought.

If you're on the Twitter, please follow Eric (linked above) because it's pathetic how few followers he has! (I hope he reads this).

Sir Charles of IKEA

Time: 39:39
Distance: 7.30 km
Pace: 5:26/km
Map

This morning I drove into Boston with the Karhu CEO to run along the Charles River. Our goal was to put in a few kilometers and then scope out a few parking spots near the Boston Marathon finish. I don't want to ruin any brand activation events in April, but we are going to be doing something pretty sweet involving a 24 foot Argosy.

I never really fell into a rhythm on the run for various reasons: (A) it was really cold and windy, (B) we were running slow, (C) my hamstring was hurting as if it were really cold and we were running really slow.

After the run we toured Comm. Ave, Newbury and Boylston Streets, grabbed a coffee and headed to IKEA. I got roped into the Swedish furniture behemoth part, but it was okay since I got breakfast out of it. Did you know they serve breakfast for $1.99!? Free coffee too! I'm not a fan of IKEA, but after learning of their food offerings for rock bottom prices, I could become a convert.

First Freezing Run

Time: 134:09
Distance: 30.58k
Pace: 4:23/k
Map

Today we woke up to the first truly cold day of the year. If yesterday were frigid, today was freezing! When Meagan , John and I left the house it was a balmy 20 degrees with a windchill making it about 10 degrees colder. Oh the joy of running in New England in the winter.

I shouldn't be complaining too much because the sun was at least shining and we have exceptional gear to keep us warm. I broke out some Craft Siberian Gloves that I believe are suitable if you were to ever run an ultra in a Russian winter. Meagan was in charge of leading the crew down the trail and just into Swampscott. I was content to run with Meagan and her father for about an hour, but long runs already take a significant amount of time. I didn't want to prolong the misery of running in cold windy conditions. This often happened when I was in college which I would end up just hammering long runs with whoever wanted to sniff the front. My thought was always to get it over with as quickly as possible, right?

We showed John a significant portion of Marblehead to the point of knowing where the Dunkin' Donuts was located. I parted ways with the Nedlos along the trail and headed out to Salem for the remainder of my run. I picked up the pace gradually into the wind and kept it honest all the way into town. My face was numb, but I tried to remain positive as there will be many tougher runs to come. My Salem route took me to some familiar places that I walked when I dad came to visit and then I wound up at Washington Square.

The square is more like a triangle and is about 700m around. I made 4 or 5 loops before thinking it was time to venture back to Marblehead. My final 9 kilometers were all under 4:00/k as the wind was at my back on sections. I learned from living in Oklahoma that you always plan a route into the wind first. There's nothing more miserable than to be tired, sweaty and having to run back into a stiff breeze.

Once back at the house I was able to do some light stretching and mull over the bag of donuts in my kitchen. John treated everyone to some gluttonous/gluten-ous treats which were consumed under the rule #1 principle.

Split	Time	Distance	Avg Pace
Summary	2:14:08.5	30.58	4:23
1	5:20.2	1.00	5:20
2	5:02.9	1.00	5:03
3	5:00.0	1.00	5:00
4	4:58.1	1.00	4:58
5	4:58.5	1.00	4:58
6	5:09.7	1.00	5:10
7	4:56.2	1.00	4:56
8	4:53.9	1.00	4:54
9	5:09.6	1.00	5:10
10	4:59.5	1.00	4:59
11	4:57.5	1.00	4:58
12	4:30.2	1.00	4:30
13	4:17.5	1.00	4:18
14	4:18.6	1.00	4:19
15	4:14.5	1.00	4:14
16	4:16.4	1.00	4:16
17	4:09.7	1.00	4:10
18	3:59.9	1.00	4:00
19	4:08.2	1.00	4:08
20	4:04.8	1.00	4:05
21	4:00.8	1.00	4:01
22	3:54.5	1.00	3:55
23	3:57.2	1.00	3:57
24	3:47.8	1.00	3:48
25	3:56.6	1.00	3:57
26	3:53.9	1.00	3:54
27	3:49.6	1.00	3:50
28	3:50.2	1.00	3:50
29	3:39.5	1.00	3:39
30	3:44.4	1.00	3:44
31	2:08.0	0.58	3:40

Running with the Boys from Rhode Runner

Time: 82:27
Distance: 19.25k
Pace: 4:17/k
Map

This morning I met up with Alan and Pat who both work at Rhode Runner. I met Alan at the store the first time I visited upon taking my new job. We raced against one another at the Newburyport Half Marathon later that weekend. I knew Pat a bit from racing in college. He went to Providence College and we would occasionally compete against one another in cross country. Pat would be up with the leaders while I would be struggling in the middle of the pack.

We all joined up down at the Brown Stadium and began running through the neighborhoods. I let Alan give me a tour of the streets I used to run frequently and the only major change is down by India Point. It was good to be out the door with two other guys of comparable abilities chatting about local races, Craft and Karhu, club teams and friends we know through the sport.

I never felt fantastic at any point as my quads have been tired for about a week. I held my own despite wanting to fall back on a couple of the long climbs back up to College Hill. The rain held off making for an ideal training day in the middle of December. It will be good to come back and run with the guys soon.  It should also be noted that I think Alan is turning over to the dark side of running in kilometers. At least I hope so. One down, 300 million+ to go.

Flubbed Distance

Time: 51:41
Distance: 11.35k
Pace: ~4:32
Map

My Garmin didn't start registering distance until about 2k into the run so I used the data from last night's run and guessed on the pace. I got out the door for an easy run around the neck with a slightly sore hamstring. It continually loosened up over the course of the run until the end when I could barely noticed any difference between legs. I took it easy on the hills, going both up and down, so as to not over extend my right leg. I just wanted to boost the distance of this week as it will surely be busy down in Texas.

Pre Race Workout

Time: 58:41
Distance: 12.24k

W/u: 25:59 for 5.17k
W/o: 2 x 200m, 2 x 400m, 1 x 800m, 2 x 400m, 2 x 200m
C/d: 12:42 for 2.27k

I got up this morning with the plan to do one last pre-race workout for the Indie 5k at The Running Event. It was just something to turn the legs over at an early hour to simulate racing all out at 7 AM in Texas at the end of the week. I came up with a light workout starting with some 200s to get the body awake, 400s to get used to pace, an 800 to make the lungs hurt a bit and then 400s and 200s to feel fast but relaxed. I would have lots of rest taking 400 meters after a majority of the intervals.

My warm up took me through Marblehead and ended at the track where the conditions were near perfect for a morning of intervals. I started out clicking off 4 solid opening splits in a pair of Karhu wear test shoes that I'm starting to really like. I knew the 800m would be the toughest of the day and just wanted to keep the pace honest on the second lap. Everything was going according to plan until the second 400m on the way back down when my right hamstring that I strained last night really tightened up.

I was about 60 meters into the effort that I wanted to hit between 65 and 67 when it just locked. Thankfully the hamstring didn't pop, twinge, tear or anything more than just a severe tightening. I knew the workout was done at that moment and I jogged on home.

Splits:
2 x 200m - (56) 33.00, (69) 33.31;
2 x 400m - (2:08) 70.40, (2:09) 70.38;
800m - (2:09) 2:20.85;
2 x 400m - (2:10) 67.42, (2:09) called the workout
20:00 total for 4800m+

I had a pretty solid effort going so I'm a little disappointed I wasn't able to complete the final 3 intervals, but the intention wasn't to gain fitness this morning. The pace is expected to be hot up front and I'd like to run with the leaders for as long as possible in Austin. I don't know if that means 2:55/k or 3:05/k, but the plan is to stick my nose in it and see what happens.

Secret Run

Time: 58:48

Distance: 11.48k

Pace: 5:07

You don't get to know where this run took place until a later date. If you're smart, I'm sure you could figure it out. I wasn't planning on running today, but I was dragged out there. My foot hurt and is becoming a growing annoyance.

Running a Classic

Time: 91:28

Distance: 20.25k

Pace: 4:31

Map

I was up early and off to another coffee shop this morning to find the internet and some caffeine. I opted for a relatively new donut shop near Howarth Park that I'd never been to. I wasn't a fan as the old time behind the counter was beyond deaf. I thought the place had potential, but then the refills were limited to one per customer and I was quickly becoming disgruntled. I did purchase a cinnamon roll and ate it later in the day during a lapse in healthy judgement. Whatever, I used to be a member of the "Friday morning fritter crew" while living in Norman, OK. Scotty D would appreciate my choice.

Isn't this blog about running? Oh yea. I should post about my run and not donuts and coffee, though there is potential there for another blog.

I ran an absolute classic loop this morning that is known throughout Santa Rosa. It usually starts at Howarth Park, but I get to add on a bit by beginning from my mom's. The loop goes up Canyon Trail, around Lake Ilsanjo and back down either Spring Creek Trail or Canyon Trail. I opted for the longer distance of the same way I ascended because I'm trying to run 20k in the morning.

On my way to the base of the hill I spotted a fit looking runner across the creek and I was pretty sure it was Julia Stamps. I kept running and soon ran past a blonde woman with her daughter. It was only after I was a few steps beyond them when I realized it was Nika Horn. I hadn't seen her in several years and she definitely didn't recognize me. The last time I saw her she was probably pushing her daughter, the one that was running alongside her, in a babyjogger. Nika was one of the first, if not the first, great female distance runners to come out of Santa Rosa or Sonoma County.

I was just within an earshot of Nika to hear her say, "Hi, Jules.' It confirmed that the woman earlier was in fact Julia Stamps who is probably one of the most talented high school runners to date. I could rattle off stats, but you should just look her up and see her accomplishments. She now has two kids and is back living in Santa Rosa. Julia is still competitive and recently placed second at the Napa to Sonoma Half Marathon in 1:18.27. She was coached by Danny Aldridge who was also my high school coach. Danny's daughter, Jenny, was also a great high school runner who won the state 1600m in 4:49 defeating Sara Bei (now Hall). How is that for some Santa Rosa name dropping and boring stories of glory days?

I continued on my run and crossed paths with Julia up at the lake twice, but I'm positive she didn't recognize me. The pace on this run never really got going as my legs are still shot from being back on the hills. I've tried giving myself massages at night, but without a roller I've struggled to keep the legs really fresh. I had a good time being back in the park running a loop that I've done hundreds of times before. I forget how lucky I was to get my start running on some of the best trails in the country. People talk about the trails in Portland, Eugene, Boulder, Flagstaff, but Santa Rosa still has some of the best in my opinion.

Cold and Sore Morning in Delaware

Time: 42:41
Distance: ~6 miles

Despite posting this run from 2011, I remember it pretty clearly. It was the first real run after the marathon (the run on the treadmill last night was more or less a shuffle). I was up early and out the door into the cold air with Lee "Golden Legs" Greenberg and two other GORE Running Wear reps, both from Canada. I'm sure it was moderate in temperature for them, but for me it was freezing. The wind was blowing nicely and the darkness was only lessened modestly by my headlamp. We ran along a somewhat busy highway--busy for 6 am-- but I guess that when people drive to work in Delaware.

I ran in my new NB905s which wasn't important at the time, but played a role in my current state (injured to start 2011). I was glad to log just over 40 minutes and call it a morning prior to a day full of meetings and visitation of the GORE facilities.

Mediocre Day of Racing

Time: 76:32
Distance: ~11.75 miles

W/u: 18:40 for ~2 miles
Big South 5k: 15:33 for 3rd

W/u: 6:19 for ~1 mile
Matthews Rotary Club Fall 5k: 16:20 for 2nd
C/d: 19:45 for ~2.5 miles

I should have stayed in bed this morning, but I felt like being a tough guy out on the roads. I was out the door around 6:15 am and heading down to Blakeney Shopping Center where the Big South 5k was being held. The race was putting up airline vouchers to the first person across the line and I thought I had a shot at capturing that prize. I should have know better though as I had already logged over 80 miles in 5 days.

It was incredibly cold when I first got to the shopping center and I was hesitant to register. I imagined that Matt Elliott would be in attendance and I didn't think my chances would be good given the miles on the legs. I didn't spot him until my warm up, but decided to sign up anyway. I jogged around the neighborhoods with Kent prior to putting on my singlet and racing flats.

The race started suddenly just as I was congratulated Justin Breland on getting married. I'm not sure why Queen City Timing or Run For Your Life couldn't spend the $100 for a decent starting gun. The whole 3-2-1 countdown is getting old. I settled in behind Matt but never felt comfortable. I ran close to the front as we were joined by Ricky Flynn before we hit the mile in 5:05. I was already starting to fade and ran solo the rest of the way hitting two miles in about 10:13. Ricky and Matt were up front and would duel it out to the end as I brought things home in third. I believe the course was a little short because there is little way for my final 1.1 to be 5:29 based on my early splits.

I pulled a Steven Spada and jumped in the car less than 10 minutes after the race. I quickly made it over to Matthews where the Rotary 5k was putting up some money for 1st, 2nd and 3rd. I think B-Mac was a little upset when he saw that John Compton and I were in attendance. There were no mile markers on the course so I don't know splits, but I stayed close to Compton for about two miles. I basically made it to the top of a long gradual hill before my legs called it quits. John danced away from me the final mile to take the win. I crossed the line several tics beyond 16 minutes on a course that I would say was long.

After the race I picked up a spoon, bowl and ticket which I got free with my race registration. The Rotary Club of Matthews was having a Bluegrass and Chili Festival. There were probably 15 different groups each featuring their own take on chili. Some were spicy, one tasted like bbq sauce, another was made with venison, and the best was made with Angus beef. It was filling way to end the day of running, by 11:30 I was stuffed with meat and beans and in need of a nap.

Some things to take home from today's mediocre day of racing:
Don't race two 5ks on the same day when you've run more than 80 miles in the week already
A short course + a long course = 10k
Angus beef makes chili better
Find a 3rd 5k next time if you want to win
Staying out with Chris Lamperski the night before a race is a bad idea
Larry Seavers is a good pitchman as he talked me into racing last night