Wednesday, March 19, 2014

Injured

I've been injured since the Colchester Half Marathon.  I had been nursing a knee injury, but I could tell it was getting worse and worse and I don't know why I kept running on it.  Well, actually, I do.  Same as everyone else.  You're at the peak of fitness, and you don't want to lose what you've gained.  Anyways, other than a few runs here and there, I haven't been able to put any actual efforts together.  A couple miles on a Monday, too much pain the next couple days, a couple miles on a Thursday.
I did get out for a 7.5 mile run with Darrin on the Metacomet-Monadnock Trail.  We ascended to Mt Tom's summit via the B17, then ran across and back on the MM Trail, eventually heading down the ski slopes back to the auto road.  We took turns filming on a GoPro and I put together this quick video:

Monday, February 24, 2014

Week of 2/17/14



Mon (7.7 miles)-  Ran 3.2 after work just to get in some junk miles, then headed over to meet Darrin for another snowshoe run around the riverfront in Hartford.  Did a bridge to bridge run, some postholing on the East Hartford side while most of the Hartford side was about 6-8 inches deep.
Tue (9.8 miles)-  Another snow storm, so my "long run" was cut very short.  My face was covered in ice and snow and it was starting to get painful.
Wed (8.6 miles)- East 4 immediately after work in the pouring rain.  Soaked.  Then I met up with Jack, who runs the Pearl Izumi team that I am on, at Fleet Feet for a 4.6 mile run on pure ice.  I was only wearing trail shoes and I really should have had on ice spikes, so it made for quite the adventure.
Thu (8.1 miles)- 3 on the mill in the morning, and 5.1 around Bloomfield in the afternoon.
Fri (2 miles)-  East 2 on the mill just to stretch the legs before racing tomorrow.
Sat (14.1 miles)- 1 mile warmup then the Colchester Half Marathon.  Report below. 
Sun (0 miles)- I hit the scheduled miles for the week and my knee is pretty much wrecked, so I took a zero and worked the whole day.

I like to keep my mileage typically between 60-70 miles, so it's a little tough to stop at a certain mileage and consider that "done" for the week, but so be it.  I'm not sure what I'm going to do the next 3 weeks leading up to the marathon, my knee is really bothering me and I'm not sure how much rest to give it, or at what expense.  Less miles but run everyday?  Run the miles but no workouts?  Just take a week off?  I don't know.  I'm going to run tonight with Beat City and see how it feels.  If it's bothering me the whole time I think I'm going to have to take a few days off. 

Totals:
50.3 miles
6h52m


2014 Colchester Half Marathon


2/22/14  Colchester Half Marathon
13.1m Road Race
1:28:40 31st overall, 12th AG

Splits: (per watch)
TBD



I went into this race knowing I’ve never raced this distance before, knowing I only wanted to run goal marathon pace, and that it was going to be incredibly hilly so if I could hold MP I’d be very happy.  I did have a soft goal of running under 1:30.   The Colchester Half is a very inexpensive, well run race put on by the Hartford Track Club.  No awards, no t-shirts, entry is only $15.  Signing in was a breeze and the start time was 10:00am sharp, and went off on time. 
Elevation Profile

The first 8 miles went by so smooth, the only hiccup being a massive uphill that I wasn’t expecting that took a bit out of me, followed by a few downhills that started aggravating my quads and knee.  Around 10 my left knee, which has been bothering me a couple weeks now, really started acting up but I knew it was only a 5k in and I could run it around 7:00min/mile and still hit my goal.  The race finishes with a long uphill and I pushed it up that for the last 0.3 miles or so.  My knee is pretty wrecked and I’m not sure how I’m going to pull off a marathon on it in less than 3 weeks.  Afterwards I felt like my body recovered well, minus the knee, but that distance and that pace wasn’t all I had in the tank, which is what I want with 3 weeks left.  
The race iteself is great.  You have to know going into it you're not going to run your PR, it's incredibly difficult with all the hills.  The results were up very quickly, printed out and waiting by the time I got into the cafeteria.  The post-race food buffet was amazing, only limited for me by my choice of diet.  There was a delicious veggie soup that I had along with some soda.  

 

Thursday, February 20, 2014

Week of 2/10

Mon (11.5 miles)-  Ran 7 in the afternoon and then met up with Darrin for a 4.5 mile snowshoe run around Hartford.  We went from Bushnell Park down to the waterfront and headed past the boat docks, through the trails up near the dump and then back down.  It was exhusting, postholing the entire way.
Tue (0 miles)-  Took the day off
Wed (10.8 miles)- 30min Easy pace + 6x(5min T Pace w/ 1min rest) + 2 miles easy.
Thu (9 miles)-  Huge snowfall, so much so that my clinics closed and I had the day off.  Knew it was going to be bad throughout the day so I went out early and ran some of the hilly roads near Buena Vista.  Must've run on 2" of snow the whole time.
Fri (6 miles)-  Easy 6 after work
Sat (3.1 miles)- Easy run around the 5k loop
Sun (16.3 miles)- 2 miles easy, then 4x5mins at T pace, 8.1 miles easy, then 12 mins at T pace, then a warm down.  Was supposed to be longer, but my left knee is still bothering me.

Hit the mileage I wanted to this week but the weather is really affecting the quality of my runs.  There's constantly snow on the ground and unsafe footing, and next week looks just as bad.

Totals:
56.7 miles
7h38m
?? ft ascent

Friday, February 14, 2014

Top 5 Running Books

I love reading about the topic of running and have amassed quite a collection of books.  Here's my top 5 favorite.
5-  Again to Carthage-  John L Parker:  The sequel to Once a Runner.  I hated this book through the first few chapters, as it takes a little to get going and get back to running.  Once it picks up steam, Parker once again nails it, this time having Quenton Cassidy attempting the marathon. 
4-  Ultramarathon Man-  Dean Karnazes:  I've met Dean, and to be perfectly honest I'm not much of a fan of his.  But I'll be damned if this book isn't incredibly inspring.  It's a really fun and quick read, but makes you want to get out there and put in some miles.
3-  Daniels Running Formula-  Jack Daniels:  A buddy of mine recommended this book to me for training.  I read it front to back, and it's changed my entire way of training.  Daniels explains the different phases of training, the point of the Easy Run, Long Run, etc, and provides plenty of training guides from the mile up the marathon.
2-  Running With the Buffalos-  Chris Lear:   Lear follows the Colorado University XC team for the 1998 season.  The book chronicles all the ups and downs of the season.
1-  Once a Runner- John L Parker:  "The Trial of Miles, the Miles of Trials."  This book has an over the top Good vs Evil theme and a predictable final race, but it's the best book I've ever read about running.


Week of 2/3/14

Mon (11.5 miles)-  Snow was falling like crazy and I got out before anyone had shoveled or the plows really made a dent.  It’s about 3.5 miles to the Res, so I ran there and hit the trails and did the main climb and continued up to the cliff and reversed it back home.  The run was slow, I was running through at least 1-2” of snow on the sidewalks and road, and 3” on the trails.  Here's a couple videos from the run: 
The main trail leading up the climb


Tue (9 miles)-  3 in the morning on the mill, and 6 after work.
Wed (10 miles)-  We had a good amount of snow so I put on my Pearl Izumi N1 trail shoes and headed out and around town, hitting the hills.
Thu (11 miles)-  First triple of the year.  3 in the morning on the mill, 4 immediately after work around town, and 4 that night after my wife got home from work.  Sidewalks felt like running on the trails with a lot of leftover snow.
Fri (6.2 miles)-  Easy 6 after work
Sat (4 miles)-  Just resting up for tomorrow's run
Sun (19.0 miles)-  Was supposed to be 20 but I felt a lot of sharp pain in my left knee at mile 16, this is the second time this week it has appeared and I thought I could run through it but it really knocked me down, and I just ran about 8:00 min/mile from 16 to 19.

Wanted to hit 70 miles for the week and I ended up doing 70.7 with one missed workout on Wednesday due to the snow and 1 shortened workout on Sunday.  Though not the best when it came to workouts, getting 70 in this week with the way the weather was was satisfying enough.
Totals:
70.7 miles
9h06m
2405 ft ascent

Tuesday, February 4, 2014

Week of 1/27/14

This was a low mileage week with a focus on 2 marathon workouts scheduled for Wednesday and Sunday.  I hit the first workout in the times I wanted, knowing I’d be slightly slower than typical T pace due to the bitterly cold temps with high winds.  The effort was equivalent.  I didn’t feel very good going into Sunday’s workout, typically a scheduled rest day tends to tighten up my legs and it did so this week.  Took both Friday and Saturday running easy to loosen them up.  I ended up running in tshirt and shorts on Sunday and that got me motivated and put a little extra pep in my step, resulting in running the 15 miles at 6 seconds per mile below marathon pace. 

2/27/2014
Mon  (13.4 miles)-   Ran to, at, and from Beat City Milers group run
Tue  (4.2 miles)-  Penwood main trail up to the Hawkbox high point and back  (photos and video in previous post)
Wed  (10.5 miles)-  Workout:  2mE + 4(11min T w/2 min rest) +2m E
Thu  (0 miles)-  Took the day off
Fri  (4.0 miles)-  Ran a bunch of trails at Cedar Mt
Sat  (3.1 miles)-  5k loop with strides
Sun  (16.5 miles)-  15m at MP

A low 51.7 miles for the week but both workouts were quality and the 2 runs on the trails felt great.
Totals:
51.7
6h16m
1847 ft ascent
And here's January.

MONTH Single Double Triple Day Off Injury Days Days Total Miles Avg Miles
Jan 25 3 0 3 0 31 243.3 7.85