Gearing Up for the Trials

Time: 102:38
Distance: 23.71k


W/u: 20:26 for 4.01k
W/o: 3 x 20 minutes with 3-5 minutes rest. First half of each interval at 10k-21k pace, second half at marathon pace.
C/d: 12:32 for 2.67k


I reviewed Meagan's training schedule and wasn't thrilled with what I originally wrote down several weeks ago so I reached out to my former teammate Jeff Gaudette. We chatted a bit about his online coaching business and Meagan's training. He got the sense that I wanted Meagan to touch on all systems during this workout so he suggested doing something where she would run hard at the start of the interval and then back off to marathon pace the second half to practice clearing the system of lactate. It also teaching running fast and relaxed (marathon pace) while tired.

The workout would consist of running three 20 minute segments with ample recovery in between. The focus would be on running hard for the first 10 minutes and then falling back into a rhythm of marathon pace. I wanted the loop to be as flat and fast as possible, but the best we could do was the first part of the neck loop. The first 2k is perfectly flat with the wind at your back and then there is a climb and false flat. First seven minutes would be ideal, next minute would be tough and then two more minutes of hard running before getting the chance to "recover."

Interval #1 (5.38k total): Meagan was ready to roll despite it still being dark and having a minimal warm up. I took out the pace and she ran right beside me almost wanting to pick it up. She fell a half step behind and let me bring her through the opening kilometers right on pace. Given the hour, I wasn't too concerned with pace and just wanted it to be around 3:40/k. The hillier third kilometer was covered at an honest effort (3:46 pace) which would be the fastest on the day.


The second half of the interval was a little over marathon pace, but nothing to be concerned about. Everything was in control and it was windy heading back to the start line. The loop provided a long downhill section right at the start of the recovery period. Meagan sounded comfortable a step behind.


(4:30 recovery)

Interval #2 (5.36k total): The second interval started out a bit quicker than the first through the opening 2 kilometers. Due to more fatigued legs Meagan climbed the hill a little slower, but not by much. Her recovery section was a little slower with the two closing kilometer splits at 3:52. Not terrible, but they could have been a few seconds faster. She was still running strong and in control so I wasn't worried.


(5:00 recovery)


Interval #3 (5.41k total): The final interval was certainly the toughest for Meagan, but she continued with a strong effort. The opening kilometers were the slowest on the day, but I think the wind had shifted a bit. She made up for it by running the fast recovery splits on the morning. The final 20 minutes were probably run closer to a tempo effort based on pace, but there was certainly a different outlook on each when viewing the first half as hard and the second as easy.


We ended up covering a little more than 10 miles in less than 70 minutes even when including the long rest periods.


Splits:

Split	Time	Distance	Avg Pace
Summary	1:09:40.2	17.03	4:05
1	3:35.1	1.00	3:35
2	3:35.8	1.00	3:36
3	2:55.8	0.78	3:46
4	3:48.4	1.00	3:48
5	3:50.1	1.00	3:50
6	2:16.4	0.60	3:49
7	4:30.4	0.54	8:25
8	3:32.4	1.00	3:32
9	3:36.1	1.00	3:36
10	2:54.2	0.75	3:51
11	3:46.5	1.00	3:46
12	3:51.5	1.00	3:52
13	2:22.0	0.61	3:52
14	5:00.2	0.34	14:48
15	3:36.8	1.00	3:37
16	3:38.7	1.00	3:39
17	2:47.0	0.73	3:50
18	3:48.7	1.00	3:49
19	3:41.0	1.00	3:41
20	2:30.1	0.68	3:40
21	:03.0	0.01	6:52

Post Work Double

Time: 49:54
Distance: 11.35k
Pace: 4:24
Map

After Meagan put in an extended long run, I opted to run a loop around the neck to boost the daily total. Nothing crazy to report other than a dark quiet loop around some big houses/estates. The body is feeling good and I should probably start thinking about putting something on the schedule.

Breaking Dawn

Time: 68:36
Distance: 16.02k
Pace: 4:17
Map

Per Meagan's comments last night about struggling to hit mileage and recover in the last few weeks leading up to the Trials, I came up with a plan that would allow her some extra time in the morning. She runs to work cutting out the 20-30 minutes in the car. I would bring her work clothes that she could change into after showering in our locker room.

This meant it was an early morning for me to fit in 16k before heading off. I got up around 5 AM and drank some coffee to wake the body up before venturing out the door to run two loops around the neck. I was feeling good the second half of the run and the pace gradually picked up. There are familiar faces out in Marblehead that I see during my runs, but I don't know them personally. A group of three guys with 01945 (zip code) hats on walk every morning no matter the weather. I've started saying morning to them even though I think their hats are a bit pretentious.

Finishing up near the house I ran into Meagan who was just heading out. We would meet up at the offices which took her long to run to than they should have. I think she underestimated the distance and spent too much running around Marblehead at the start. The gross factor? She didn't end up using those clothes I brought to work for her to wear. She sat is stinky, sweaty, running gear all day. The benefits of working at a running company I guess.

Marblehead Shuffle

Time: 40:49
Distance: 8.05k
Pace: 5:05
Map

Meagan and I ran a slow shuffle this evening over to Village and completed a few laps on the track. It was chilly but not terrible. She seemed pretty tired and ready to wrap things up so we headed back home to grab some dinner.

The one thing I remember about the run were Meagan's comments about hitting mileage. On one hand she stated it will be difficult to hit her weekly total (100-105 miles) while on the other hand she feels outclassed by other women hitting 115+ during the week. Training back in Charlotte was nice as we could enjoy runs later in the day, but that's not the case anymore. I think it's most frustrating when women of Meagan's caliber (2:40+) have the luxury to train full time, take naps, and recover properly after workouts. Fortunately, she has balanced hitting high mileage while adjusting to working in the office. The time of the year doesn't help when you're rising before the sun to fit in the morning run and heading back out the door once the sun has set. I bet if I put 120 miles on the schedule she could hit that mark, but if you're going to train at that level you better be running mid-2:30s.

Marblehead Monday

Time: 58:15
Distance: 12.36k
Pace: 4:43
Map

Meagan and I were up early in order to fit in a run and have time for her to take the 'rents to Logan. My face was freezing for the first 30 minutes of the run. By the time the run was completed, I was glad to have gotten out the door. I'm not sure what to think of the fact that I am know waking up comfortably well before 6:00 AM during the week. I don't like it.

Week in Review

Time: 785:15
Distance: 173.92k

I got in a good amount of running this week despite a busy travel schedule for work. The body continues to feel strong as I log the kilometers week in and week out. The mild winter has made it easy to get out the door. Even when I don't want to run, I end up putting time on the feet because I tell myself that it's going to be terrible soon.

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