Running Vacations and Weekend Shenanigans

I’ve only been on a few vacations in adulthood that didn’t center around my current pursuits, so I can’t quit understand the thrill found in sitting on a beach for a week. I want to chase my dreams, not chase a tan. I do enjoy relaxing and certainly value having downtime, but I try to get those during my weekly routine, not when I’m visiting a new place. I’m really more of a homebody anyway, so when it comes to vacations, that’s the time to get out and explore! In light of that, this past weekend checked all the boxes for me.

The Vermont City Marathon served as the backdrop of a fun-filled trip to Burlington, but it wasn’t the only highlight. The weekend started early with my second year of attending the 500 For The Fallen relay on Thursday night. The 500 mile relay supports the Children of Fallen Patriots Foundation which assists with education costs of military children. With running being a mostly selfish pursuit for me, I really value the times I can actually give to others through running and what better way to do that than by also remembering veterans on Memorial Day weekend?

On Saturday morning the weekend started for real with fellow runners at my house bright and early to pick me up for the carpool to VT. We arrived in Burlington by noon and following a quick stop to pick up bibs, we arrived at UVM where I was planning on getting a track workout in. The prescribed workout was 3 x (5×400 with first 4 of each set at 5k and last rep @ 3k) recoveries were supposed to be 1 min, but I forgot and jogged a full lap after each repeat (1:40) full recovery of 4 min between sets. The weather might have been the nicest I’ve ever done a workout in and UVM’s relatively new facility is quite nice too! I was happily able to hit the pace I wanted throughout and feel like it should be sustainable in the 5k on Sat night (well… maybe)
Strava: https://www.strava.com/activities/311782780/embed/65becd6a732f5794854d51531b4db03039335f81

Saturday afternoon we went out touristing in the city. Some other friends were up in VT on vacation so we all met up for lunch, dinner, taking part in street performances and walking around by the lake. The most fun I’ve ever had the night before a “marathon” for sure. We called it a night fairly late for a race night and checked into the hotel around 10. The next morning we filled up on the hotel’s continental breakfast and shuttled ourselves and some others to the race start. VCM does an excellent job with everything and we were able to easily locate our group of friends in the front corral. My buddy Austin and I were both planning on pacing some friends shooting for mid 2:50 times, and were going to try and lead them for at least the first 13. The plan when I signed up was to be pushing up with the front and racing the whole thing, but I’m very happy with the change in plans and I’m certain this will be better in the long term. I had a blast in the 16 miles I did run, laughing and talking the whole way and hamming it up for the cameras. My friend and club-mate Amanda crushed it, finishing as the 5th female overall! Alex and E-J who were also running with us both ran 2:58 or faster and Austin and I got to feel like we actually helped as pacers! After a post marathon team brunch at the Skinny Pancake we went back to the hotel to clean up. Sunday night we sampled some more local cuisine and hung out with other runners before succumbing to fatigue and crashing early.

Monday saw a lazy start to the day and a traffic free cruise back down to Hanover NH to tour some trails around Dartmouth and film some cool scenes running through the woods. Strava: https://www.strava.com/activities/311779843/embed/b5d6da6e3555ca54cbee7331151fb914ba5c8a6a
After refueling at the Dirt Cowboy Cafe we made the drive home and happily closed the book on another super fun, amazing running weekend. Also, one last shout out to Burlington for awesome restaurants and coffee shops, I think I sampled 4 coffee shops and drank more than I care to admit. haha Now it’s time to plan out the details on some summer mountain running trips and a full running vacation in CA this December.

Thanks for reading!
-DJ

The Biggest Training Weeks are Now Complete!

This post originally started off with the title, last big week starts tomorrow, that changed to today, and then yesterday! Well, my last big week actually finished today, it was so big in fact that I couldn’t even get around to finishing this post for an entire week. Anyhow, I have only one long fuel run left on the horizon next Saturday and around 100 miles planned for this coming week and then it’s truly taper time! Today was a miserable attempt at 35k fuel run workout. Started off alright, but used ALL of my energy by the end of 14 miles after leaning into 10-20mph headwinds and stinging snow in my eyes. The worst winter wins yet again. On a positive note, I also wrapped up a 126 mile week today, so it wasn’t like I was exactly fresh going into the long fuel run and I did still cover 24.2 in just under 2:29 with some painful plantar in one foot.

So now that my original intro to this post made no sense and I had to scrap it, let me just jump right into a recap of my last three weeks of training. Last week was one of my bigger weeks yet with 108 miles and 1 solid workout. It was also a grind starting out, coming off of a hard half marathon effort, but like they say; it doesn’t get easier, you just get stronger. The week before that contained that half marathon race and some quality speedwork and this past week was my peak for mileage.

So, from where I left off in the last update on March 7th…

3/8- Easy/Recovery Run. This was a slow 13 mile grind through soaking slushy streets in Boston. A good run but legs were nowhere near recovered from the big workout the prior day.

3/9- Easy + Hills 9 @ easy pace + 10 x 10 sec hill sprints. Legs felt fresher by the end.

3/10- AM Recovery Run 5.1, felt great in 50 degrees. PM Track Workout- 3 mile w/u, 8 x 1k @ 10k intensity w/90 sec jog recoveries + 4×200 strides in 32 secs w/60 sec jog recoveries, 2 mile c/d. Back over to the indoor track for the first time in more than three weeks. Legs were a bit stiff, but cardio felt great. Felt more comfortable and better as the workout went on and added a few 200m intervals at the end for fun. I did want to be around 3:15 per k and not 3:20, but I felt like pushing any harder would have been around 5k intensity so I kept it there. 17.3 miles on the day total.

3/11- Easy Run, 15 miles with run group in Wellesley

3/12- Fartlek Workout. 3 mile w/u, 10 x (30 seconds hard, 2:30 moderate) 2 mile c/d. Same workout I did before the 10 mile race a few weeks back ran the fartlek portion around 6:10 pace that time and 1:07 total time, this time I averaged around 5:48 in the fartlek portion and 1:02 total time. 10 miles total, 55 minutes of strength/core work afterwards.

3/13- Easy Run, 8.5 miles

3/14- Easy Run, 6.2 miles with 6x100m strides, 7 miles total.
Week totals: 81 miles with two workouts, one set of hill sprints and one core/strength training session. Pretty light week compared to most of them recently, but a good down week to prep for the peak training weeks to follow. 10 hrs 22 minutes total workout time.

3/15- New Bedford Half Marathon, 2ish miles of warming up and strides/high knees etc, then right into the race.
Cliff notes: Didn’t trust my training enough on the hills and allowed slacking off, also slowed down too much after a fast first mile. Confident I left 1-2 mins on the course, but other than that, fairly happy with it. Ran almost the entire race solo which sucked, especially on the 3 headwind miles running right along the ocean from 9ish to the big uphill at the start of 12. Still a PR, which is always a good thing. Net time of 1:13:48 and 55th place (finished 94th here last year) Next year, goal has to be top 20 and sub 70 minutes! Ran 5.6 for cooldown for a total of 20.7 on the day. Photo below from Krissy Kozlosky:

DSC_0332

3/16- Easy/Recovery Run, 9.6 miles with 45 min of core/strength after.

3/17- AM Easy Run, 7 miles. PM Easy Run. 12.2 miles. Felt pretty good on the second run, legs almost back to strength post half marathon.

3/18- Easy + Hills 13 @ easy pace + 10 x 10 sec hill sprints. Good set of hills after the run. Intended to do another good core/strength session after this run, but my hips were feeling pretty tight so I did 1 hr. of yoga and foam rolling.

3/19- Noon Easy Run, 4 miles. PM Mini-fuel Run Workout. Ran 4 miles to warmup and then decided to call it on running outside for this, just so sick of wind and cold. Went to the indoor track and ran another 2 miles outside first as a second warmup due to legs getting stiff sitting in the car. Workout was: 3 miles of 1min. fast (5:00)/1min easy (6:40) 3 miles Marathon pace 6:05-5:55, 1mile jog, 3 miles Hard 5:40-45, 1mile w.d. I ended up misreading the first bit and thought it was Min hard/min moderate and went out at too fast pace of sub 5/6:10-20 pace, came through first 3 miles in 16:34. Was worried I might have dug a hole for myself with all the miles already in my legs so I tried to be very controlled in the 3 mile tempo and ran 5:56-5:53-5:50 still feeling pretty good. Mile jog took about 7 mins and then it was time to push for the last 3; ran them in 5:38-5:47-5:32. Lost contact a little in the second mile as I was carrying maple water for one lap while taking sips. I grabbed a Gu and plenty of water on the 1 mile jog section also, to make sure I actually was fueling on a “fuel” workout. Went back outside for a 2 mile cooldown with a little yoga and stretching afterwards, it felt warmer out then at 10:30PM, go figure. 22 miles total on the day.

3/20- Noon Easy/Recovery Run, 6 miles. PM Easy Run, 10 miles.

3/21- Easy Run, 6.5 miles with 45 minutes of core/strength afterwards.
Week totals: 108 miles with one race, one workout, one set of hill sprints and two core/strength training sessions. A really good week overall, after coming off of some up and down training and a hard race effort. Very encouraging to still run my second biggest week of mileage yet when starting it out with tired legs. 14 hrs 34 minutes total workout time.

3/22- Long Run, 24 miles with strong winds and temps in the teens, what’s new, right? Ran with my friend Steph, she was doing 20 miles of harder pace with 2 mile w/p and c/d, she’s also racing Boston. We ended up running 21 at the harder effort and ran all 24 in around 2:47. Solid long run to kick off my peak week of training.

3/23- Noon Easy Run, 4.2 miles. PM Easy + Hills 12.5 @ easy pace + 10 x 10 sec hill sprints, 45 minutes of core/strength afterwards. 17.5 total on the day.

3/24- Track Workout. 3 mile w/up, 4 x 200m strides w/200m recovery jogs, 4 x 2k w/3 minute recoveries, jogged for two laps (goal was start a little faster than lactate threshold, work down to 10k pace) 3 mile c/d. Pretty much nailed it, despite feeling fatigued from the get-go and being a little slow on the 200’s. (33-high avg) Splits for the 2k’s were: 6:58-6:56-6:52-6:38, works out to 5:30 avg. mile pace. Total mileage of 12.7.

3/25- Easy Run, 15 miles in some pleasant snow/hail/rain/sleet. haha

3/26- Noon Easy Run, 6 miles. PM Easy Run, 12 miles with 45 minutes of core/strength afterwards.

3/27- Noon Easy Run, 6.5 miles. PM Easy Run, 8 miles.

3/28- Long Fuel Run Workout. Cliff Notes: Old man winter is a miserable dude; constant headwinds on the Boston course today and snow flying down stinging my eyes completely sapped my energy moving forward. Goal was as follows: 2 mile w/u, 10k at 6 min pace, 10k at 5:50-5:55 pace, 10k at 5:45- 5:50 pace, 5k at 5:40 pace, 1 mile c/d. Fueling as I will during the marathon. No rest between segments, smooth transitions. Really go hard the last 5k, okay if I bonked and had to stop. Goal of trying to really challenge my fuel stores to my help body adapt for marathon. Unfortunately, I used up my energy just running the first two 10k segments at goal pace and had nothing left to give when I got to the Newton Hills with 15k of hard running still to go. I’m not really that disappointed though, because driving snow and wind is expected to take a lot out of you and it was only 30 degrees to top it off. Also, I went into this with the most miles my legs have ever had on them, so I was expecting it to be a bit of a grind. Obviously I am still unhappy with how it went as I always am when I miss the goal of a workout or race. My effort level did stay up for the last 15k though, I kept pushing hard until the final mile of cooldown, still averaging just over 6 minute miles. I think I did still challenge my energy stores in a good way as I had to consume a bagel as soon as I finished. haha. Total mileage of 24.2. 45 mins. of strength and core in the PM.
Week totals: 126 miles with one workout, one easy long & one hard long run, one set of hill sprints and three core/strength training sessions. Another solid week mileage wise and apart from the long run today, pretty much got everything desired out of it. This was my peak week of training, but next week will still be around 100 miles, with a 25k fuel run planned for next Saturday as my last long run. 16 hrs 33 minutes total workout time.

Thanks for reading, hope it didn’t put you to sleep and as always feel free to comment with any questions about the training or what it’s like to have Hudson Elite Community provide you with excellent coaching!

The Fartlek

I was inspired by Nate Jenkins’ Fartlek Friday post, and by how my fartlek went tonight to post a little something on the workout favorite of both elites and regular folks. The fartlek has been one of my go-to workouts in early season training for the past few years and an important supplemental workout during peak training. I usually will run a harder/faster workout on the Tuesday of a week and then run some form of a tempo run or longer, slower intervals on Thurs/Fri, but when I’m feeling fatigued from Tues or have a race coming up, I usually run a fartlek. The best part about them to me is the adaptability and lack of complete structure. Unlike long intervals, or repeats on a track, you’re not chasing some distance, you’re simply going by time. For myself and I’m sure a lot of other runners, it’s very hard to know what my “effort level” equates to in a pace per mile. Depending on soreness, fatigue, stress, sleep, eating, etc etc, my effort level changes daily, not by too much usually, but still, it does change. Especially when I’m just getting back to fitness, I might feel great running at a 6:40 pace due to my legs being fresh and rested one day, but three days of solid mileage later, my easy pace could be 7:10. I bring this up to illustrate the beauty of the fartlek being based on time (in most cases that I’ve heard of anyway) When you run a fartlek like the one Jenkins posted today, a simple 6min/1min setup, running 1 minute hard in every mile (6,7,8 min. whatever that moderate pace mile is for you) or so; you can have ample time to recover on the moderate section in the rest of the time before your next hard minute. So, before I copy more of Nate’s post about it, I’ll move on! I’ve touched on why they work well in early season now, but as I mentioned, my favorite part is the adaptability. So, what does that later in the training block, supplemental workout fartlek look like? Well, tonight’s run is the perfect example, at least in my humble training, for that later season pre-race tuneup. The fartlek I ran tonight was the same one I ran a few weeks ago before the 10 mile race, link here to that workout. Tonight I ran the same workout again before my half marathon on Sunday, and with a few more weeks of good fitness in my legs I felt even better than last time and it was a great confidence booster. Link to tonight’s run here. The structure was; 3 mile warmup, :30 seconds of “hard” followed by 2:30 of “moderate” pace x 10, 2 mile cooldown. Rather than focusing on a specific pace for the hard and/or moderate sections, coach just has me run these with an average mile pace goal in mind usually. A couple weeks ago I ran a different variation; 20 x 1 min hard/ 1 min. moderate and my goal pace was 6:30/mile, also as a pre-race workout on the Thursday before a Sunday race. For tonight I had no specific pace goal in mind, but with warmer weather and feeling stronger I was out to beat my time on the same loop from three weeks ago. I averaged about 6:10 pace over the 30 minutes of fartlek last time and tonight my average was probably at about 5:48, total run time was 1:07:42 for 10.07 miles last time and 1:02:16 this time. Certainly a significant improvement, and I can honestly say that I kept the same effort level, hard pace was not an all out sprint, and moderate pace was easy enough that I was fully recovered about 1:30 into the 2:30.

Hopefully for some Fartlek newbie who finds this post, it will encourage you to go out and try any version of the run! It’s really just a great way to go run like a kid again, even if you strip away all structure from it and just run alternating harder efforts for changing distances throughout the middle section of a run. It’s a great way to break up an otherwise plain old run and inject some fun speed work too. If you’re a fartlek pro, please comment with some of your favorites so I can try them out!

Thanks for reading, and good luck to everyone racing LA Marathon, NYC Half, New Bedford Half or any of the other great races this weekend!

The Work-Training-Life Balance

Working hard for something you don’t care about is stress, working hard for something you love is passion.

Ah, how well that quote encapsulates my two current jobs. I strive to be a diligent, attentive and valuable asset to whatever business I am part of, but at the end of the day, a passion cannot be forced for a topic that feels totally mundane. The office life is something that will never feel natural for some of us. I am convinced that we simply belong out in the great unknown; doing, seeking, learning and chasing dreams. I’m so thankful that I do also have the opportunity to chase that dream, doing something I love, chasing that passion! The work days may drag on sometimes as I chase deadlines, cost saving opportunities and program updates, but when I leave the office I get to hang out at college again and have the honor of passing on my passion and love for running in the kids I help coach. I often run the workouts with the kids as well as calling out their splits and helping out at meets. I think it gives me a unique perspective on coaching as I’m still being coached, I think it helps me relate well to them as we train together. Coaching has also helped me realize that as much as I used to act all stoic and arrogant I really do have a love for people, and not many things feel better then watching someone you’ve been coaching make a breakthrough or just gain some new confidence and trust in their abilities. The passion and love the kids have for the sport is so infectious too, as is their hunger to keep learning. They’re always asking questions about training and running and quite a few of them actually follow the pro scene and top collegiate runners, which makes it even more fun to talk running with them.

So, what have I been up to in my own training? Well, I’ve been up, down and all around in training since my last update. I think it’s much easier to keep a running blog updated when each week you’re out crushing workouts and hitting new weekly highs for mileage. Could be why I haven’t posted an update in a couple weeks! After a fairly successful race a few weeks back, I had a week of training that just felt kind of off. I had some cold symptoms and fatigue and was honestly just getting sick of running in the bitter cold and dark every day, combined with a stressful time at work preparing for a big conference and presentations I had to give. That week of feeling off led into a race at the start of last week that was way off. I knew from the first mile that I wasn’t going to be able to get my goals for the workout in and had to turn it into a long tempo, just kept pushing so I could nab second place. It was an improvement by one place from last year, but two minutes or so slower than my time then. I knew it didn’t mean I was slower than last year or that my training was way off, since I only couldn’t push hard due to intense congestion in the cold weather. Nevertheless, it did nothing to help my already crappy feeling body and outlook on current training. Coaches are so great though! Was given the word to take some days off and fully recover so I didn’t make it worse by training through, something I’d never do on my own. I’m happy to report that my running felt effortless in the warm air of Florida for work last week (albeit dehydrated) My presentations went great, and yesterday I nailed a long workout. I did end up only taking last Monday off to rest up and ran on Tuesday and Wednesday but skipped Thursday due to travelling. I did double up on the days I ran and got in 92 for the week with two workouts. I’ll start off from my last update and work up through today on the daily training here, going over what I had planned vs. what I actually ended up doing. The last couple weeks have been an important reminder that marathon training and training in general is never a linear track of progression up. There will always be bumps in the road and most of them can make you mentally stronger and smarter when you tackle them the right way and work through them. So far this has been my longest and most healthy period of running to date, going all the way back to May of last year when I fell hiking. This marathon block has also been my most consistent mileage and workout wise. And really, the long term view is the only view to measure actual progress in training; it’s all about year over year improvement, not short quick gains, just grinding on. Of course with my personality and love for chasing after my passions with determination and endless enthusiasm, it’s a perfect fit!

2/17- Track Workout: 3 mile w/up, 1 Mile hard (5:13) 6 minute rest, 5k in 17:35 (5:39 pace, a little quick) 5 minute rest and 4 x 400m at 75 sec. goal w/1 min rests. (74, 57, 75, 74) 2.2 mile c/down. Total 11.2 miles. 45 minutes of strength and core work when I got home.

2/18- Easy Run: 10.2 miles (1:22:59)

2/19- Fartlek: 3 mile w/up 10 x 30 seconds hard, 2:30 moderate 2 mile c/down. This one felt okay, wasn’t as fast I wanted it to be, but good run though. 10 miles total. (1:07:42) 45 minutes of strength and core work after.

2/20- Easy Run: 6.3 miles (47:10)

2/21- AM Easy Run: 6.8 miles running the warmup with the college kids before DIII Regionals (57:33) Finished with a set of 8×100 meter strides. PM Easy Run: 3.2 miles cooldown with kids. (26:36)
Week totals: 82.1 miles with two workouts, one set of hill sprints and two core/strength training sessions.

Eyes down, grinding up a hill. Need to keep my eyes up in races and stay more relaxed!

2/22- RACE: 3.2 mile w/up nice and easy, followed by some light drills and a couple stride outs. 10 miles in 57:41. Felt great and controlled. Fully recovered feeling after each uphill. Didn’t go all out on the hills or over the first 5 miles, pushed a good bit by the end. Happy with the overall effort and felt like I could give a lot more on the cooldown, nice and fresh feeling. Cooldown was 7 miles long to keep my legs used to the longer efforts and I had nice negative splits while staying mostly easy in my effort on the c/down, finished with 6:28-6:17-6:10. (49:26) 20.2 miles total. 45 minutes strength and core in the evening.

2/23- AM Easy Run: 6.1 miles (41:07) PM Easy Run 9.25 miles (1:04:57)

2/24- AM Easy Run: 10.6 miles (1:14:40) PM Easy Run: 6.2 miles (42:19)

2/25- Easy Run + Hill sprints: 14.43 miles (1:46:59, didn’t reset for hills, so that’s total time)

2/26- 3 mile w/up 20 x (1 min hard, 1 min mod) Goal avg. of 6:30 pace, actual avg. 6:01 pace. 2 mile c/down. Felt pretty good on this along over the Newton Hills of the Boston course. 12.16 miles (1:20:30)

2/27- Easy Run: 7 miles (52:19) 1 hour strength and core in the evening.

2/28- Easy Run + Strides: 5 miles + 6x100m strides.
Weekly totals: 91.8 miles, one race, two workouts and two strength/core sessions.

3/1- RACE: 2 mile w/up 30K race .5 c/down with 3 mile c/down when I got home and put some warm clothes. This was that poor race I mentioned. The goal was to start moderate but fast and then work up effort as I went, finishing hard. The idea of the workout was to go totally spent at the end to help the body make the adaptations for the marathon. I also wanted to improve on my time from last year, 1:52 something. I thought I could run 1:49 and still follow the plan of starting at a moderate effort. However the congestion and fatigue from being sick finally did me in as the temps were not up to where they had been predicated and we were still breathing in 30 degree air with strong winds halfway through. I did find myself completely alone in second place almost from the gun, so I just resolved to push on at the only effort I could put in, which was very frustrating. My lungs were spent from the get-go but my legs felt full of energy at the end, which bugged me the most. I did walk away with an improvement of one place from last year and a nice sweatshirt, great consolation! (Guess I gotta go for the win next year now. haha) Watch said 18.68 miles and time was 1:53:40 (6:05 pace) 24.2 miles total.

3/2- DAY OFF. Ended up being able to attend an awesome trail running film festival with my evening free!

3/3- Flew down to Orlando in the AM. Was planning on another day off, but I felt great in the warm air and couldn’t resist going out for a run! Original plan before the race was to get in a 10xMile workout at lactate threshold pace with 1 min. recoveries. A big, fun, hard workout for sure and not the right thing to run with a still weak body and in 85 degrees of direct sun for the first time in 6 months! haha. I couldn’t just got out and run slow though, so I slipped on my road flats and decided to run 5xMile at half marathon pace with 3 min. rec. jogs. 3 mile w/up (6:29 avg. oops!) 5×1 miles at consistent 5:26 avg. 2 mi c/down fairly spent and very thirsty and feeling so happy. Ran another 5.2 in the late evening. for 16.2 on the day total.

3/4- Easy Run: 5.5 (36:50) Squeezed a run in between presenting all day and dinner session. 2nd Easy Run: Ran 3.1 miles (21:20) to Downtown Disney and had to walk through (didn’t want to get escorted out for running) started the watch back up and got in another 5.1 (34:04) Finished the run at 10:30 PM but felt great in the warm weather! 13.7 on the day.

3/5- DAY OFF. Simply no way to fit in a run with more work all day and then late flight home. Body could use some more rest anyway.

3/6- AM Easy Run: 11 miles (1:14) back up in the cold of New England, ugh. PM Easy Run: 5.3 (37:35)

3/7 Long Marathon Pace Workout: 3.22 mile w/up (21:33) 4 x (4k hard, 1k moderate) goal of hard intervals @ half marathon intensity, moderate intervals at about 6:45 minute pace- 5 minute recovery- Hard 3k (10k pace) 3 mile c/down (20:30) I was pumped and bit nervous to get this one in for a few days, but it felt great once I started. Found a good loop/out and back road of 5k there and 5k back. My avg. for the 4k hard sections was 5:34 pace and overall avg. was 5:44. I rounded up to half marathon by adding an extra moderate effort 1k at the end and hit the half in 1:15:10. I did pause the watch quick to grab water and one Gu during the workout, so factor in that too for what it’s worth. For the hard 3K I was ready to let it all loose, but didn’t have a ton of energy left at that point, ran it in 10:20 (5:31 pace) On the cool down I felt pretty tapped for energy, in a good way. Went straight to local burrito place afterwards! 21.3 miles total. 45 minutes strength and core in the evening.
Also should mention, this was my first workout in Asics Hyper Speed 6 and I absolutely love them! I also picked up a pair of New Balance 980 Boracay and 980 Trails recently and love both of them too. The new 980 Borocay is quickly becoming my favorite trainer yet. Sorry Saucony, you didn’t win me over with those Breakthru. I will be posting a couple shoe reviews soon once I’ve put some more miles on the New Balance and Asics.
Weekly totals: 91.8 miles, two days off, one race, two workouts and one strength/core session.

So that’s where I’m at right now. Hoping the weather forecast is right for this week and we really do hit 40 every day and I can keep rolling again with the good training. Only one more workout planned for this week as I prepare for New Bedford Half Marathon on Sunday.

Thanks for reading!

-Button

The Worst Winter Yet and Treadmill Woes

I’m getting quite sick of all these people who won’t admit this is a tough winter, or that some workouts must be moved inside to be done properly. We’re breaking all sorts of snowfall record totals and going on a month straight of temperatures barely up to the freezing mark and usually far below it. Not to mention the frequency of those snow storms or the arctic winds that seem to be creeping over from the mid-west for no good reasons. Working remotely from home or missing work seems to be a normal occurrence at this point (not really a downside as it makes fitting in running easier) and it seems every long run is planned to take place during an actual blizzard.

So, with all of that being said, I’m not at all ashamed or embarrassed to admit that I have been getting my workouts in on the treadmill and indoor track. Now I’m still not saying that I like the treadmill, but I do like it a lot more than missing a workout. There are even advantages to using it for workouts, the obvious one being the ability to simply set it for the pace you are aiming to run and not needing to worry about hitting that pace. Looking back to last year, when I was clearly much tougher and avoided any treadmill runs, I remember a couple times when I kicked the ground in frustration and sullenly marched back to the house after being unable to finish workouts due to the ice/snow/cold/wind. I have yet to miss one this year. I have had the option of getting some workouts in on the indoor track in addition to friends hooking me up with ‘mill access and that has been wonderful too. Between longer repeats and shorter tempos on the mill and shorter repeats and intervals on the track, everything but long marathon effort workouts should be doable for as long as this brutal winter continues to vex and harass us. If the goal is continued progression of training and getting faster, than we just have to embrace every tool that helps us get there, even when that tool is the very epitome of boredom. I know that challenging weather, like any other challenge in training, can be used as a stimulus to get stronger when it has been beaten. My mantra has been; if I can train hard through this, I can race easy through the nice weather. The training has continued to be spot on for me and I’m so glad that Hudson Community was started at the perfect time to help me go after big new PRs in 2015! Brad’s training plan and Kara Lubieniecki’s coaching have both been great, and also having training partners on many of the runs has been ideal. I know I bring it up a lot, but seriously, I gotta keep talking about what works! Speaking of what works, consistent core work and strength training has been another big goal of mine in this training block and I’m happy to report that I’ve got at least two solid sessions in a week since the beginning of the year. I’m sure that it’s made a big difference in many areas, but especially the ability to hold fast paces for longer with efficiency. Time is flying right along, and we are hopefully (fingers crossed, knock on wood, with any luck and other things I don’t believe in) less than a month from the weather getting warmer again. In light of that, the first race of 2015 for me is coming up in less than a week! The plan is not to go all out from the gun, but to start conservative and work my way up, using the race as a solid longer workout, more than a race. It’s the first race in the New England Grand Prix series and it’s 10 miles of hilly terrain in cold and snowy Amherst, MA.

Below is my training over the past week, along with the planned training for this week, leading up to the 10 miler.

Boston Training, Week 7

2/8- 22 Mile long run, closed in 6:30-5:50-5:24-5:15 as covered in my last post.

2/9- 13 Mile easy run, very slow pace due to, you guessed it! MORE snow. But I went by feel and it was a good run. finished with 10×10 sec hill sprints up the slippery slopes. Around 13.5 total.

2/10- Mile Repeat Workout. 4.1 mile w/u in 30 minutes followed by 4 x 200 (33 seconds avg.) strides had me feeling good and ready to run fast. Hopped inside to do run the miles on the treadmill. Target pace was between 5:30-5:10 for 6-8 miles, splits were: 5:30- 5:24- 5:15- 5:10- 5:10- 5:10- 5:05. 3 minute jogging/walking recoveries between miles. Felt controlled and strong throughout, and finished with 2 miles in 14 mins cool down. Had no time for an 8th mile, or I would have kept it at 5:10 and run it. Happy with this workout.

2/11- 12.4 easy pace with Austin at run group. Got some manly frost beards on the run and had a good time. Austin is also training for Boston and is getting fit very quick!

2/12- 6 miles easy at lunch in 41:58 and 8 x 100 meter strides (15-13 seconds) PM: 10 miles easy in 1:11

2/13- 3 mile w/u, 4 x 3k with 3 minute recovery (5:42 pace) 5 minute walk/jog rec. 4 x 400m strides w/3 minute jog recs. 2 mile c/d. Workout felt a little harder than I’d like at that pace, but it was my first AM workout ever, if I’m remembering correctly. On the strides I had to stay inside on the treadmill, it only goes to 5:00 pace so I brought the length from 300 to 400 meters and just ran them at 5 pace on the mill. Cut my cooldown a little short to get to work, but still got in over 15.5 miles total.

2/14- 7 miles easy in Boston before helping coach at the BU Valentine meet and then staying to cheer for people in the 3k and 5k. Ate some burgers afterwards while watching Millrose Games and adding up the 36 sub 4:00 miles from the day!

103.6 miles for the week with two very solid workouts and one good long run. I continued with my core work, with and epic session on Monday and a lighter workout on Friday

Boston Training Week 8
2/15- 20 mile long run. Started out with another scenic snowy run and hit mile 11 before the wind got so fierce that it dropped to -20s with the windchill and we thought we might actually die out there. Finished up on the treadmill again. Blah run overall, wasn’t feeling strong and motivation was low.

2/16- 14 miles easy with 10 x 10 sec hill sprints. Felt much better motivation wise by the end of the run today. Took me forever to get myself outside and running on a work holiday, but was glad I did by the end. PM: Strength/core work

2/17- Planned: 3 mile w/up, 1 Mile hard (~5:15 pace) 6 minute rest, 3 miles at 5:45, 5 minute rest and 4 x 400m at 75 secs. with 1 min rests. 2 mile c/down.

2/18- Planned: 10 miles easy. PM: Strength/core work

2/19: Planned: 3 mile w/up, 10 x 30 seconds hard, 2:30 moderate and a 2 mile c/down

2/20- Planned: 6 mile easy run.

2/21- Planned: 6 mile easy pre-race run + 6 x 100 meter strides

Weekly total for this week should be in the mid 70’s, excited to see what that does for my legs in Sunday’s race.

2/22- Planned: 3 mile w/up, 10 mile race. Practice being competitive. Ideally start out conservative and work up. 7-8 mile cool down (cool down can be very easy, just want to add it to the end to keep legs used to long efforts)

Still reading? Good, here’s some bonus content! Here is a great article on some treadmill workout ideas and the differences between running outside and on the mill, from Brad Hudson.  http://www.coloradorunnermag.com/2014/02/13/master-treadmill-workout-hts-elite-coach-brad-hudson-shares-keys-making-indoor-workouts-count/

Boston 2015 Training – Week 6 Down, 10 To Go!

Tomorrow is 10 weeks out from the race, 71 days! So excited that it’s only two weeks from today that I start racing though! My speed feels like it might actually be a thing again after a solid track workout this past week and good long run today. Much of the week was spent feeling sore/stiff/tired after the workout on Tuesday and even though I started to feel good again by Friday, my workout went awful. First bad workout of the year though and I felt okay with it afterward. I don’t want too many of them in a marathon buildup, but I feel like when they do happen, they can build a lot of mental toughness by gutting them out even when you’re way off the pace you want. Same theory with racing, even in a bad race I think there’s a lot of value in sticking it out. (unless injured of course) New this week was making it back over to Lasell to try and help with the workouts again. The kids are of course in the middle of an indoor season and my workouts are totally different, but I went along and was at least able to use an indoor facility for my 10x1k on Tuesday. Hopefully I will be of more use to them in pacing and timing in the future, so rewarding just to hear them talking about goals and training!

2/1 6.4 miles easy recovery run, feeling pretty good after the hard long run the day before.

2/2 12 miles with no hills afterwards, ran on the mill, snowing yet again. 20 min core/strength

2/3 3 mile w/u, 10 x 1k (at half marathon intensity avg. 3:23ish) w/90 sec rest, 3 mile c/d. Indoor track, felt a little harder than I wanted it to for that pace, but that should be close to half pace for me. (5:27/mile)

2/4 13.5 easy pace, awful footing in Wellesley after the storms and super tight/fatigued.

2/5 AM 6 easy at work on lunch, felt more recovered by the end. PM 10 easy after work, still feeling tired and tight, but better by the end of the run. 8 x 100m strides after, these actually felt good.

2/6 3 mile w/up, 5 miles of 1 min. at 10k intensity/1 min. at marathon intensity – 5 min. rec – 5 miles @ half intensity up a 2.5% grade, 2 mile c/d. This was the bad one. Started out already freezing and unable to draw a deep breath, partly from horrible indigestion (don’t eat half a pizza+ for lunch then try to run…) and partly from horrible congestion from the humid/cold combo. Made it through the 5 mile fartlek way off pace and then switched to the mill to get a consistent 2.5% grade. Started on the mill at <5:50 pace, assuming the incline would make that feel like half intensity… it felt like mile intensity! Moved the mill up and down a bit before settling on 6:30 pace and stopped to retie my shoes and grab water halfway through also. It was what it was, I still got in three days of 15 average through some rugged/awful weather.

2/7 6.3 easy recovery run, felt genuinely recovered by 4 miles and ready for a long!

2/8 22 mile easy to moderate long run. Started out in 3.5 inches of fresh snow and mostly slush on the roads. Wanted to quit at 15 after getting back to the gym parking lot where we started. (7:39 avg in the snow, felt like 6:50-7:00 effort level) Hopped on the treadmill instead of quitting and ran first 3 around 7 min. pace and then down to 6:30ish for 2. Was planning on going down to marathon goal pace with 5k to go, but missed it and dialed the pace down to 5:40ish half way through 5th mile. 6th mile I was feeling cocky and my teammate DJ was still hanging out so I asked him what his threshold miles pace had been that week and had to one up him and dial it down to 5:24 for that mile. 7th mile on the mill and 22nd total I started at 5:24 then worked down to 5:15 halfway through then down to 5 flat for the last few tenths. Felt super strong and fit at the end, probably thanks to going so easy for the rest of the run. Started out thinking it would be a blah run and ended up being a confidence booster.

Week 6 was 82.7 miles and two workouts, no long run technically, since the long run had been on Sat of prior week. Week 7 starts off with 22 mile long run from today.

Thanks for reading! Hope your winter training is going well, just a few more weeks of the worst of it and then we’re in to March!

Rolling, Rolling, Rolling: Weeks 4 & 5 of Boston 2015 Training

I’m not superstitious, I don’t believe in luck or jinxing things, yet for some reason I hate to make public proclamations or admissions about my training when it’s going well. With a wince I will state though, I feel stronger right now then I ever have. After coming off my biggest week yet in mileage I expected to feel at least a little beat up, if not totally wrecked, but here I sit feeling slightly sore from yesterday’s 21 mile intro marathon mix. I didn’t post an update last week, so I have a couple weeks to cover here, I’ll start from the back and work towards today.

Week 4

1/18 18 mile long run, reviewed in last entry.

1/19 11.4 Easy + 8×10 sec hill sprints I’m not sure if I’ve ever spoken on the blog here about the value these hill sprints provide, so very briefly I’ll explain why I love them. Injury prevention, strength building. Yes, that briefly. What more could you want out of a quick addition at the end of an easy run? I know a lot of people who are doing strides, but few I know use quick, hard effort hill sprints. I started doing them when I first read Brad Hudson’s book a couple years ago and they quickly became a staple. But, why listen to me, here’s a link to Hudson explaining them himself.

1/20 3 mile w/u, 10×3 min hills (3-5% grade, half marathon effort, jog down the hill for recovery) 3 mile c/d. This workout totally kicked my butt! I was already starting to feel a little tired from the increased mileage and went in dreading the long hills. Mindset affects everything! Halfway through I started feeling better about it and my pace instantly increased… until I was genuinely beat and slowed down again for the last couple. 15.7 miles total

1/21 13 miles easy and 45 min core/strength work.

1/22 10 miles easy + 8 x 100m strides

1/23 4 mile w/u, 7 mile progression (start at 6:30 work down to 5:45-5:40) 4 mile c/d. (Prog. splits: 6:15-6:12-5:58-5:56-5:49-5:40-5:35) 15 miles total

1/24 7 miles easy and 1 hr core/strength

92 for the week with 1 set hill sprints, 1 set strides, two workouts and two core sessions. Felt pretty fatigued most of the week. Nothing too painful, just tough getting through the workouts and getting out there every day in the cold.

Week 5

1/25 20 mile long run, progression in the last 5k. Ran on the marathon course out and back from Back Bay, felt good running at easy to moderate effort avg. of about 6:40 pace. Started picking it up on the way back and probably averaged around 6:20, it felt awesome running a perfect bluebird day. Closed in 6:18-6:09-5:42-5:47.

1/26 13 easy + 10×10 sec hill sprints. First day of #Blizzard2015 running.

1/27 13 easy (not really that easy, officially ran in the blizzard) pushed 800’s till the next day. 45 min of great core work.

1/28 AM: 3 mile w/u, 10 x 800m at 10k intensity w/ 90 sec recovery, 3 mile c/d. Had to move to the treadmill after 3 feet of snow crushed us. Mill was set at 1% incline. Felt awesome throughout, maybe went a touch slower than I could have to be at 10k intensity. I was breathing fairly easy for almost all of it and it didn’t feel quite like 10k effort even though I was speeding up, which I realized in hindsight. Splits: 6 @ 2:42, 3 @ 2:40, 1 @ 2:35 PM: 5.2 miles easy pace

1/29 12.6 miles easy

1/30 AM: 7.2 miles easy pace. PM: 6 miles easy + 8 x 100m strides

1/31 21 mile long run, intro marathon mix. 2 mile w/u; 6 mile tempo (Goal: 6:40/mile, as low as 6:30; Actual: 6:28 avg) 6 mile fartlek: 1 min fast (5:50-6:00) 1 min moderate (6:40-6:30) Goal avg: 6:20 pace; Actual avg: 6:02. 6 mile progression (Goal: start at 6:20, get as close to 6:00 as you can by the end; Actual: 6:11-6:00-6:01-5:58-5:47-5:42) 1 mile c/d. No rest between segments. Total run average pace: 6:13 and 18 miles of workout avg’d. 6:09. The temp was in the mid teens with winds up to 35mph, bringing the wind adjusted temp down to mid negative teens. Wore a couple layers and somehow stayed warm. Started out with a bad attitude about the weather, but got over and started to embrace the work of the run. Took fluids of Powerade and/or water in every 5-7k or so. I’d give the run a B+ or A- as it was definitely one of the better long run workouts I’ve had in awhile, probably since a hard 20 in July with my buddy Sully.

112 for the week, new mileage PR! This week was the reverse of the last week; the more I ran, the more energy I had. Felt like the body was adapted to the higher mileage and snappy in workouts. We’ll see if it feels that way tomorrow, I ran 6 recovery today that felt okay, but it’s usually the second day after a hard effort that I really feel it. So excited for what’s next, I’m really starting to believe that my goal time is realistic for Boston! Thanks once again to Kara and Brad for the awesome training plan and coaching!

Song of the Post, from one of my favorite albums ever:

 – Lupe Fiasco

Big Plans for Club Nationals and Beyond

Was listening to favorite radio station on the way into work (92.5 The river) and heard the Old 97’s Designs On You and it just popped into my head as I started typing this post. I’d be lying if I didn’t say I had designs on 2015, but I still have one last ax to grind in 2014 and it starts on Sunday. (For the record, none of the other lyrics in the song, but that line in the chorus have any correlation to this post, just to put that out there)

The USATF-NE 10k Championship on Sunday will be kicking off my final phase of hard training over the next month; as other commitments are coming to an end with coaching, it’s time to fully focus on my own workouts again. The other DJ Bash Bro and I have plans to try and get in as many workouts together as we can to get fully prepped for Club Nationals on December 13th. Sisu Project is gonna show up in PA and be ready to rep New England at the National Level, hopefully with stacked teams from some other local clubs too. I’m not psyched with how my last race went or my last couple hard workouts either, but after taking a day off for the first time in a couple months today, my body is already feeling anxious to start moving again. I’ve been really cranking out the volume with 520 something miles in the last 6 weeks and now it’s time to start cranking out the quality to match that. I don’t know how Sunday will go, I expect to do slightly better than at Mayor’s Cup where I just couldn’t get it going where I wanted pace-wise. But the real goal is in December, one last all out hurrah before I turn back to marathon training and some enormous goals for Boston 2015. I’m done trying to pick goal times for cross country races, I’ve learned my lesson with that, but I’m going to try and finish as high up as I possibly can in these last two races. Placement is paramount with championships and team scoring on the line! Oh… and I haven’t even mentioned the most exciting part, I will officially be a scoring member of Sisu Project on Sunday, which means my placement could actually help a team now! That will be my mantra as well, run for the team and SisuUp!

Short post as I have to get to bed, but two final shout-outs here. First, to everyone who ran NYC Marathon and Manchester City Marathon yesterday, the conditions were brutal, but everyone I know hung tough and made me proud! Second, to the XC team at Lasell, you all made me proud running strong and finishing hard in equally tough conditions at GNAC’s on Saturday, two more races this season to prove just how tough you are! Let’s do this!