A pain in the ???

Another week, another 50-some miles.

We got lambasted with a nice winter storm on Monday and I took these pictures while breaking trail on the way to work on Tuesday. It was slow going with drifts up to my knees in spots but it's very pretty. We even had some snow rollers in our front yard with some snowball size balls that looked like they were going uphill. This is apparently a rare phenomenon. I thought it might have been someone playing a joke but I guess it was just nature doing it's thing again.

So you can imagine it required some creativity to get my runs in.

I'd already had a good start with my long Sunday run with Andrew. It was cold, it was windy, my knee hurt, my hamstrings ached, my back was twinging but it was a memorable and fun run. Is it the bad jokes that take the edge off? When he told me the one about 2 herring trying to get to Fenway Park in Boston I just about went off the road into the ditch! You may not know but my real job is that of a herring biologist for fisheries and this was just too close to home. 20 miles and one delicious brownie later the deed was done, what a guy but he tells it just like it is!

Monday rest and big storm - walked to/from work

Tues - walk to/from work and jump on the treadmill for 5 easy miles when I got home after helping Jo finish shoveling our driveway. It just seemed easier than dodging traffic and sliding around. I broke out my newest pair of Mizuno Wave riders which will now be reserved for the treadmill alone during the winter and likely will be used at Boston. At least they'll stay warm and 'dry' until April.

Weds - 8 mile/66:10 minute run from work around town. It was sunny and about -4C with a light wind and the roads were surprisingly good and mostly bare. Felt good and the knee was fine but I seemed to tire over the last mile or so for some reason. Played some volleyball that night and was able to stay out of trouble.

Thurs - a long busy day at work and got home a little late. Jumped on the mill for an easy 5 miles while watching the news and kept the pace around 830 to 800/mile. It's easy and convenient but kind of boring and 'seems' to take forever to just do a few miles.

Friday - more time on my hands at work so repeated the exact same route as Weds but this time with my Garmin measured as 8.1 miles in 65:30. The weather and road conditions were almost identical and I felt like I was pushing the effort a bit but only made up 40 seconds. The run felt good though and the knee was mostly ok.

Sat - just an easy 6 miles with temp at a crisp -5C and little wind. There was some payback for the extra effort on Friday because the legs were heavy and the effort seemed to be high for the slow 8:45 pace.

Weekly summary - good week with 52 miles all at easy base building pace. I'm looking at another week like this and then starting the Pfitzinger 18 week: 70 miles or less plan. I'll add extra miles to it, especially the long runs with Andrew and may tweak some things but this has worked for me in the past. It won't be a big change in what I normally do and so I can't expect much in the end result. I'm OK with that as Boston is really a race I like to enjoy and not have to worry about trying to race or do a 'time' in. I'll save that for next fall in PEI.

Have a great week! Enjoy the snow if you're lucky enough to have any!

Still in one piece

The current Boston training cycle is nearly complete (not counting the taper) so perhaps it's time to tally up a bit. I'm 'still in one piece' with no real injuries or issues to speak of. My achilles soreness is long gone, there's an occasional sore side mainly due to a lack of stretching and ab work, and the knees and feet are fine. My weight is good, down from 166 to 161, which is where I'm usually at by early April. Stress wise, it's mostly due to a hectic work life lately that can be a bother but I'm doing my best to ignore it and not bring stuff home at night.

Here's what the weekly and long run mileage looks like since the Wineglass marathon in Oct. The weekly mileage is about 5-10 less than last year but the consistent series of long runs (due mostly to the Andrew influence) is something new this cycle. It amounts to 18x20+ mile runs since November and so at least that part of the training is covered off.

Training to finish off the week went 'ok'

Thurs - easy paced 8 mile recovery run after the good set of 800's on Weds. I felt tight and stiff at 1st but then smoothed out as the run went on. Pace was better (ie slower) around 8:20. I also got my number for Boston #6678, which in case you don't know puts me in the 6th corral as they order the runners by their qualifying times in corrals of 1000 runners. I was hoping to see the 5th corral for the 1st time with my hot new PB but it was not to be.

Friday - I think there is an affliction going around that prevents you from running at your prescribed marathon pace. Eric had it, and then Michael caught it, and even Run Faster-Marc had some difficulties and now it's here in Canada! For some reason it makes you crazy and unable to run at a moderately hard pace without getting totally out of control and the result is a real struggle towards the end of your marathon pace workout.

("Where is he going with this?" - Andrew is asking)

The modified plan workout was 2hr or about 15 miles with 3x3mi at marathon pace with 1mile recoveries. This is down from the original optimistic version of 15 with 12xMP that I'd written down in a fit of madness back in January. I came up with the revision after seeing Marc's run and thinking, "that's a more doable run", little did I know... Perfect sunny day, 10C (50F) with a medium nw wind 10-15mph, easy one mile warmup and off to the 'races'.

Mile one: 6:50! Idiot! you're going to pay for this!
Mile 2: 6:55, dummy, feeling the burn yet?
3 mile avg: 7:01 which is about 15 sec/mile too fast. I told you it was catching.

After an easy 1 mile recovery it was a return loop along the same course in reverse which was mostly flat but had a long stretch into the wind at the end. No splits for the 2nd 3 mile run but the average pace was again too fast at 7:08 and it was hard work and concentration for the entire way. If I ran and effort like this on race day I'd be lucky to get past the 1/2 way point.

Another easy 1 mile jog and the final loop was more of the same, too fast, too hard, no rhythm, and average pace 7:08. It's 'supposed' to feel moderately hard, almost easy, smooth, gliding, floating but not today. I'll be praying for the usual race day magic. Finished the 15 miles in 1:57 and rewarded myself with a nice Amber Red.

Today, Saturday was just an easy 7.5 miles to finish off the week at 68 miles. The plan went very well as I managed to get in 100% of the planned runs for the week. My Parrot predictor now tells me I'm at 3:12 which is the lowest yet and getting close to the target. Now it's time to rest up for the long run with Andrew in the morning. Now does anyone know where to get 'brown bread with Guinness' ice cream? Thomas??

Have a nice weekend.

Doing the work, sort of...

Trying my best to get the workouts in but the log tells me it was only 87% of the planned miles last week. The combination of a work trip and poor weather resulted in a total of 60 miles in 5 runs. Two of those were on the treadmill as I attempted to avoid the awful cold weather that had swooped down on us from the arctic. High winds and dangerous windchills were the result so indoors it was.
Today's run, seen here in graphic form included a jaunt across the ocean floor with the tide out and a series of hills which were a real struggle for the legs. This was meant to be an easy recovery run in preparation for yet another long run on Sunday morning with Andrew and Jon. The main challenge will be figuring out the time zones and time of day with Daylight Savings kicking in tonite. Our final decision was to pretend the clocks stayed the same and to meet at the same time, 630 EST (730 Atlantic Canadian), meaning I get to sleep in a bit! (Yes!!)

ORN's

• Tues - 8 miles easy on the treadmill
• Weds - work trip, brought running gear but no treadmill at hotel, -30C windchill
• Thurs - 8 mile on treadmill with 8x800m at 3:20 to 3:30
• Friday - 15 miles with 8 attempted at marathon pace (managed 740 only) on dead legs
• Sat - 9 miles easy on dead, tired legs
• Sun - plan for 21 or more (thinking I need a 3 hr run) with last x at MP
  

Have a good weekend! Wish me luck on the long run.

For inspiration and pure fun check out the Chasing Kimbia blog and videos. Kenya, Kenya, Kenya!