Training Week 4/22

Training for the week 4/22 to 4/28 was about recovering from the Boston Double as well as getting mentally and physically ready for the TARC Spring Classic 50K.  Although I never got to the point where I felt recovered from running 53 miles over the Boston Marathon course on Marathon Monday, I didn’t have a choice, as the weekend came anyway. Normally I would have bailed on this spring 50K, but since I am committed to making my summer race, the TARC 100, happen, I showed up with a smile even though my body just was quite ready.

I got exactly what I asked for. The Spring Classic 50K was slow for me, and it hurt more than it should, but it was fun and certainly a good notch in the old belt in my preparations. It was good to log so many quality miles on trails. And my, these trails — in Weston, the exact location (but different course) of the TARC 100 — were as sweet as you get here in the rock and root filled northeast.

And so now I will spend the upcoming week recovering from BOTH races! 🙂

Week 4/22

Mon: 4 miles, easy – road
Tues: 5.65 miles, social – road
Wed: 11 miles, quick/sub-tempo – trails
Thurs: 4 miles, easy – road
Fri: 4 miles, easy – road
Sat: TARC Spring Classic 50K, logged 32 miles in all, 4:57 over trail 50K – trail
Sun: 1 mile keep-the-streak-alive run – road

Total miles: 62 miles

Quality Workouts

Wednesday: 11 miles @ Ward:
Loop 1 – 46:44
Loop 2 – 44:02
*Felt fatigued in body.

Saturday: TARC Spring Classic 50K
5 x 10K lap: 56:04, 56:44, 59:10, 1:00:38, 1:04:35
4:57:09, 21st place overall of 108

Next Week

Goal for the coming week will be to continue recovering from the Boston Double and TARC Spring 50K. Nothing more. Focus will be on stretching and trying to get back some zip in the legs. A middle distanced trail run mid week, too, if I’m feeling good. An otherwise rest week.

Beer of the Week

Boulevard Tank 7 Farmhouse Ale – This Boulevard Brewing Company’s take on a traditional Belgian-style farmhouse ale has become my go-to Belgian when I want to reward myself with a good beer after a worthy occasion. I had Tank 7 when my son was born. I enjoyed Tank 7 again after my Boston Double. And I poured one again after the Spring Classic 50K. Weighing in at 38 IBU’s, a number that seems to be carried higher due to a “big surge of fruity aromatics and grapefruit-hoppy notes, the flavor of this complex, straw-colored ale tapers off to a peppery, dry finish.” And damn, at 8.5% ABV, this beer is one to write home about. Pick it up. You will love it.

Training Week 4/15

Training for the week 4/15 to 4/21 was about making an attempt at the Boston Double (Boston Marathon x 2 in one day) and then recovering. The week started exactly as planned, even going so far as to turn amazing, with me completing the Boston Double in well under 8 hours. Then it all turned tragically sad in an unimaginable way.

I rested the body the rest of the week, but the mind really took a beating for the obvious reasons. Boston — the marathon and the town — was just too near and dear to me. I felt violated, vulnerable, and deeply saddened that such evil would exist in this world.

By week’s end, thankfully, the asshole’s responsible for the Boston Marathon attacks were dead or captured. And although deep sadness still lasts for the innocent victims, it was like the weight of the world lifted from my shoulders. Free again.

It was a long week for everyone involved.

North Reading Patch did a few articles on me and my reaction:

Boston Double and Reaction to Attacks: here

Reaction to Capture: here

Week 4/15

Mon: 52.4 miles (Boston Marathon x 2) – road
Tues: 1 mile, keep-the-streak-alive hobble – road
Wed: 2 miles, keep-the-streak-alive hobble – road
Thurs: 2.5 miles, slow – road
Fri: 5 miles, easy, feeling better – road
Sat: 12.5 miles social (easy, slow) – road
Sun: 5.5 miles social – road

Total miles: 82 miles

Quality Workouts

Monday: 53+ miles in total including Boston Double
Finish Line to Start: 4:00
Official Marathon: 3:51
*It got ugly, but I remained in control and was never forced to walk.

Next Week

Goal for the coming week will be to continue recovering and get back out on the trails. TARC Spring Classic 50K is at end of week. Still deciding whether I go forward with it. If I do, I will take it easy.

Beer of the Week

Sam Adams 26.2 – Sam Adams crafts this beer in honor of the Boston Marathon. It is a drinkable session styled beer that is a cross between a wheat beer and a saison, in my opinion. I like it. It’s not one to go far out of your way for, but it does the marathon well. And it takes amazing after you have run 26.2 miles — or even 52.4!

Training Week 4/8

Training for the week 4/8 to 4/14 was about trying to get my body rested and ready for an attempt at what I call the Boston Double, which is running the Boston Marathon twice in one day, the first time from the official finish line to the start, and then jump in the official race for the run from the start in Hopkinton to the finish in Boston.

Although I never felt any better due to a nagging hamstring attachment issue, which makes the body feel more fatigued than it really is, I did lay low by resting and running only easy.

But honestly, I didn’t need the body to feel “ready-set-go” in order to take a shot at achieving the goal crafted several months earlier. I knew I could do it. The only question was: how much would it hurt, and could I do it on my own accord (without being forced to walk)?

Rest this week would give me the answer next week (answer: yes, it did!).

Week 4/8

Mon: 5 miles, slow – road
Tues: 5.65 miles, easy – road
Wed: 4.25 miles, easy – road
Thurs: 3.25 miles, slow – road
Fri: 4 miles, easy, finally feeling better – road
Sat: 2.25 miles easy, slow – road
Sun: 1.25 miles – road

Total miles: 26 miles

Quality Workouts

None

Next Week

Goal for the coming week will be to achieve the goal that is the Boston Double. Mentally I am ready. But phyiscally, will I be there?

Beer of the Week

Sam Adams IPL – Sam Adams doesn’t have a lot of knock-your-socks-off beers, though I want to make clear that this isn’t a knock on Sam Adams. Not only was Sam a key contributor in the craft beer revolution, but Sam also is a staple cannot-go-wrong ale. Sam makes good beers, it’s just that for craft beers, other smaller breweries do much better at the smaller scale. But Sam does make a few bright light type  beers, and for me, Sam’s new IPL, India Pale Lager, as opposed to IPA, is worth a shot. Hoppy enough to please some hopheads, and enough malt flavor to appeal to me, someone who enjoys both IPAs and ESB’s, this beer is one I will go back for.

Training Week 4/1

Training for the week 4/1 to 4/7 was about laying low, recovering, and staying out of the way of speed or anything else that might aggravate the hamstring attachment issue I re-injured a few weeks back at the Cupcake race on the beach.

For the most part, I did just that, though I didn’t exactly get myself to feeling any better in the attachment area. Another down week will hopefully get me back in order before the Boston Double on Marathon Monday!

I capped the week off pushing my boy in the jog stroller at Doyle’s Road Race. It was our first race together. We ran 37:57 for 5 miles, which was good for 7:35 minute miles. Not bad considering my first mile was 10 minutes and second wasn’t much faster, while getting stuck all the way in the back of the pack for this 1,600 runner field. Last mile? 6:05 minute miles! We were flying!

Also, stay tuned for something pretty cool. Hint: Boston Globe/boston.com… videographer… Boston Marathon! 🙂

Week 4/1

Mon: 4 miles, slow – road
Tues: 6 miles, easy – road
Wed: 8 miles, easy – road
Thurs: 4.25 miles, slow – road
Fri: 5 miles, easy but better – road
Sat: 11.5 miles in 1:38:58, social – trails
Sun: 6 miles total, Doyle’s Road Race – road

Total miles: 45 miles

Quality Workouts

Sunday: Doyle’s Road Race, 5 miles, 37:57 (7:35 pace)
Splits: 9:47, 14:44, 7:13, 6:05
*Started in back of race, stopped once in first mile, once in second mile. Second mile split was probably 8:30, while mile 3 was likely 6:15. Four had climbing in it, hence the slowdown to 7:13, and five was flying down hill. I dreamed about mile 5 years ago before I ever had a kid.

Next Week

Goal for the coming week will be to lay low and get ready for the Boston Double!

Beer of the Week

Mayflower 5th Year Anniversary Ale — Mayflower Anniversary, a limited-batch release double IPA made with five distinct hop varieties, has to be among my new all-time favorite IPAs. Who doesn’t like a double IPA? And this one, weighing in at 8.2 ABV, is to die for. Head right now to your local liquor store and pick up a 22 oz. bomber of it. You will NOT be disappointed. I promise!

Training Week 3/25

Training for the week 3/25 to 3/31 was about getting healthy from an injury sustained during the Race For The Cupcake 5K and, if I did, logging at least 50K in distance on the weekend as a last training run for the Boston Double.

While getting healthy took all week, and while the long, long weekend run was in doubt until Friday, I did both, the latter to the tune of a 35 mile run. On top of that, the run somehow got rid of the hamstring issues (upper and lower). Funny how that sometimes happens!

But the prize for the week was the 35 mile run. Better yet was that I felt in control and ran every step, completing the distance in 4:47 time @ 8:11 pace. I went through marathon in 3:35. I learned that for the Boston Double, which I am doing as training for TARC 100, my key summer race, I’ll want to go a little slower so that I can feel better for the second 26.2.

In addition to all of that, check out this article in which I was mentioned:

Delicious Fun

Folks, that’s what it’s all about!

Week 3/25

Mon: 4 miles, slow, injured – beach
Tues: 3.5 miles, slow, injured – beach
Wed: 8 miles, easy – road
Thurs: 6.5 miles, easy & slow – road
Fri: 4 miles, easy but better – road
Sat: 35 miles in 4:47 (8:11 pace) including marathon in 3:35 – road
Sun: 2+ miles, slow, recovery – road

Total miles: 63 miles

Quality Workouts

Saturday: 35 miles
o OUT – 17.5 miles in 2:26
o BACK – 17.5 miles in 2:21
o Marathon Split: 3:35

Next Week

Goal for the coming week will be to recover from last weekend’s long run. There’s not much else on tap. I have Doyle’s Road Race on Sunday, but I plan to throw it away, mainly because last time I raced — at the Race For The Cupcake a little over a week ago — I got injured, and I don’t want to derail the Boston Double nor TARC 100 that follows. Other than that, I plan to coast from here until Patriot’s Day (Boston Marathon and the Double).

Beer of the Week

Pretty Things Fluffy White Rabbits – Pretty Things sums up this beer far better than I could: “The beer is 8.5% abv, with Saaz, Styrian Goldings and Strisselspalt hops added aplenty. Fluffy mouthfeel: yes, really!  There’s a faint sweetness with tropical fruit undertones. Fluffy White Rabbits is a very ‘Pretty Things’ take on a Triple.” And it’s true. This is a solid take on a Belgium-style hopped up Triple. I will be getting this beer again, although I must say that there are a few better beers out there. Still, it’s worth a try; you will not be disappointed.

Training Week 3/18

Training for the week 3/18 to 3/24 was about recovery. Although I did take the week easy with mostly short and very slow runs, recovery was sidetracked due to an injury — really a re-occurrence of an old Hammy Attachment issue — brought on by racing a 5K on the beach. The good news was that I won the race (Race For The Cupcake) by clocking sub-6 minute miles on the soft sands on the Gulf of Mexico in Florida. This was the 4th year in a row in which I have now won a race.

Week 3/18

Mon: 11 miles including 3 x 2 miles @ mild tempo pacing, speed – road/track
Tues: 3 miles, snow, slow – road
Wed: 5 miles, easy – road
Thurs: 5 miles, social & slow + 2 miles @ 5K race pace – road
Fri: 3+ miles, social & slow – road
Sat: 5 miles total including overall win @ the all-beach course of Race For The Cupcake 5K – beach
Sun: 2+ miles, social & slow – road, injured

Total miles: 34 miles

Quality Workouts

Monday: 11 miles including 3 x 2 miles:
o WU – 16:36 (jog to track)
o 3 x 2 miles @ mild tempo pacing
o CD – 19:30
Intervals:
1 – 6:26, 6:25
2 – 6:27, 6:24
3 – 6:41, 6:38

Saturday: Race For The Cupcake 5K, 18:27 on all-beach course, first place overall.
*Took 5K race pace and the lead from the gun and never looked back on this out and back course on the hard-packed sands along water’s edge. Would have clocked ~18:15 had I not stopped to run in with Jake, the Race Director.

Next Week

Goal for the coming week will be to get the hammy back to health so that I can resume the plan toward TARC 100. If I can get back to mostly health, I’ll lace ’em up for a low key 50K on the weekend.

Beer of the Week

Atomium Grand Cru – I have always had a thing — a good thing — for Grand Cru styled beers. Atomium by Brouwerij Van Steenberge N.V. was a solid take on the style. It reminded me a lot of the other more popular take on this style, perhaps the yardstick for which these are measured, Duval Golden Ale. You got more a feel for the honey in this beer, as is popular with this style, than the alcohol content, though weighing in at 8.0% ABV, you had to be careful because the beer was good enough to take your mind off it. I really enjoyed this beer even though I’ve had better. I would definitely get it again. And I would love to try this on tap someplace.

Training Week 3/11

Training for the week 3/11 to 3/17 was solid. Goals were to get in a semblance of speed work and log marathon distance, which is exactly what I did with speed on Tuesday and the Green Papaya Marathon Run on Thursday. The hope was to have a high mileage week since next week will be down as rest (and vacation).

Although the Green Papaya Marathon was run at easy pace, it was still a struggle for the first 8 miles, as I was not recovered fully from Black Panther Marathon and racing The Ras in the prior week. Still, I finally warmed up as the temperatures followed suit — or maybe it was the other way around. Finished feeling fairly strong but definitely in control with the ability to keep going, which bodes well for my shot at the Boston Double and, a few months later, TARC 100.

Week 3/11

Mon: 5 miles, easy – road
Tues: 11.5 miles, social/speed – road
Wed: 5 miles, easy – road
Wed II: 4.5 miles, social – road
Thurs: 26.2 miles, Green Papaya Marathon, 3:26:35 (7:53 pace) – road
Fri: 3+ miles, easy – road
Sat: 15 miles, social, hilly – road
Sun: 5.5 miles, social – frozen trails

Total miles: 76 miles

Quality Workouts

Tuesday: 11.5 miles including 4 x 1+ miles plus equal parts social:
o WU – 45:09 social run on regular Tuesday route
o 4 x 1+ miles @ 10K pace or slightly slower
Intervals:
6:45, 6:37
6:43, 6:44
*1 & 3 were the same, 2 & 4 same.
**Started losing power on last (4) interval. As you can see, I was also 7 seconds slower than first time around (2).

Thursday: Green Papaya Marathon, 3:26:35 (7:53 pace), 26.2 miles
*Took awhile to warm up in body, so each 5K was progressively faster with fastest at the end. Best part was that although I felt not so good in the first 8 miles on this fairly rolling hills course, I got it back under control and finished strong in mind and body.

Saturday: 15 miles over hilly route with friends. Charged a few of the longer hills.

Next Week

Goal for the coming week will be to rest. Nothing more.

Beer of the Week

Ommegang Hennepin – Those who know me well know that I love just about everything out of Ommegang, the brewery near Cooperstown in upstate New York that focuses on Belgia-styled ales. Hennepin is full-bodied and slightly hoppy and crisp, a very good take on a Saison Farmhouse Ale, weighing in at 7.7% ABV. Hennepin is among my all-time favorites. I enjoy it better than even Boulevard and many of the others. This is another that will not disappoint. But be careful; the alcohol can sneak up on you.

Training Week 2/25

Training for the week 2/25 to 3/03 could be summed up by three words:

I. AM. BACK!

The week showed me that I am finally over my recent 2.5 month long chronic reoccurring Soleus (lower calf) injury.

Not only did I get back to speed workouts this week, but I also logged a 3:06 marathon at Black Cat 20. The 3:06 felt good even though it should have due to taking the first five miles socially; what was awesome was that I had logged precisely zero miles at faster than 7:30 to 8:00 min pace from early December until mid-February.

Week 2/25

Mon: 4 miles, easy – road
Tues I: 5.65 miles, social – road
Tues II: 7 miles, TM speed including 2 x 2 mi, 1 x 1 mi @ 6:00 – treadmill
Wed: 8 miles, easy-to-near tempo – road
Thurs I: 5 miles, easy – road
Thurs II: 6.65 miles, TM tempo including 6 mi @ MP (6:48) – treadmill
Fri: 3.5 miles, easy – road
Sat: 27 miles, WU + Black Panther 26.2, 3:06 – road
Sun: 2.5 miles, recovery run– road

Total miles: 59 miles

Quality Workouts

Tuesday: 7 mile speed session on the TM in just under 46 minutes (incline @ 1%):
o WU – 5 mins @ 7:40 w/ a pick up or two to warm legs up
o 2 x 2 miles @ 6:00 w/3 min jog
o 1 x 1 mile @ 6:00 w/3 min jog
o 3 min @ 6:49
*Was hoping to go 3 x 2 miles but just didn’t have it on that third set, so I cut it to a mile. It’s okay, as I’m just getting back on my speed groove. Plus, the way my spring goals are shaping up, I don’t really need speed — but I’ll still try to keep it.

Thursday: 6.65 mile speed session on the TM in 46 min:
o WU – 5 min @ 7:47
o 6 miles @ 6:48 pace
o Done
*Just tried nail marathon pace for 5 miles. Went 6 instead. Got a ways to go to get back to pace. But felt good. Getting more smooth.

Saturday: Black Panther 26.2, 3:06:53
o WU – 5 miles in 38:30
o 21.2 miles @ near MP
o Marathon # 84

Next Week

Goal for the coming week will be to recover from Black Panther 26.2 and get back to building speed utilizing the treadmill. Although I do not need speed for my spring and summer goals, since I am coming off of injury, speed on treadmill allows me to get my legs back under me with turnover in a controlled manner to prevent re-injury.

Beer of the Week

Troegs Nugget Nectar – A model Imperial Pale Ale, this springtime arrival is one I go out of my way to get. It is that good. Pours orange and with a nose filled with hop character, you will not be disappointed. But go lightly, because this gem packs a punch.

Winter Break: officially over!

Winter Break and my hiatus from this space is officially over!

New year with new goals. I am committed and motivated.

Since my last post, an October entry last year in Training Week, I have been busy racing and running with a rambling of focus, which is how I always treat the off season.

Notable runs/races (not all races included):

• Oct. 13: BRC Ultra Border Crawl – 36 miles, 6:25:00
• Nov. 11: RI 6-Hour – 41 miles, 5:48:37, 2nd place overall, 1st place Master – USATF-NE Ultrarunning 2nd Place Champion, USATF-NE Ultrarunning 1st Place Master
• Nov. 22: North Reading Turkey Trot – 5K, 17:30, fastest 5K in years
• Jan. 1: New Year’s Boston Marathon – 26.2 miles, 4:25
• Feb. 2: Cape Cod Frozen Fat Ass 50K – 31 miles, 5:05:00, 2nd place overall, race entirely on beach (no joke!)
• Mar. 2: Black Panther 26.2 – 26.2 miles, 3:06:53, Marathon distance @ Black Cat 20

During this time I have been able to keep my marathon-a-month streak alive (as of this writing, streak at 17 months) despite a recurrence of a chronic Soleus (lower calf) injury. I am now on top of the injury, with my streak in tact, and looking ahead to 2013.

Speaking of 2013, although it’s hard to lay out a race schedule now with a newborn at home, this is what I’m thinking:

• Mar. 30: Bad Ass Fat Ass 50K
• Apr. 15: Boston Double (Boston Marathon x 2 w/5 am start downtown)
• Apr. 27: TARC Spring Classic 50K
• May: Epic Training Runs!
• June 14: TARC 100

List does not include small races, such as VERT, random 5K’s, etc.

 

Training Week 10/8

Training for the week 10/8 to 10/14 was about continuing recovery from Smuttynose Marathon. I have felt pounded in the body and joints since the race, so with no major race on the horizon, I’m dialing it back. Though there are a few long runs coming up, such as the weekend’s Ultra Border Crawl, a 36 mile slog of touching neighboring border signs, which I completed with two others in 6:28.

Week 10/8

Mon: 4 miles, easy – road
Tues: 5.65 miles, social – road
Wed: 8 miles, semi-tempo – road
Thurs: 5 miles, semi-tempo – road
Fri: 5 miles, easy, super slow – road
Sat: 36 miles, BRC Ultra Border Crawl, 6:28 total time – road
Sun: 6 miles, including Oktoberfest 5K, 18:18, 14th place of 1800, 3rd Master 40+, won Golden Drinking Chalice (what I came for!) – road

Total miles: 69 miles

Quality Workouts

Saturday: 36 miles, Ultra Border Crawl, average running pace 9:24. Total time including stops: 6:28. Had to grab an ice bath and hit up some Vitamin-I (not like me) to assist recovery for tomorrow…

Sunday: Oktoberfest 5K, 18:18, 14th place of 1800, 3rd Master 40+. Two mile split: 11:50. Ran well in spite not having that extra gear due to Ultra run the day before.

Next Week

Goal for the coming week will be to continue recovering from… running mega miles, both Smuttynose and the Ultra Border Crawl.

Beer of the Week

Cambridge Brewing Company (CBC) Great Pumpkin Ale — Sponsor of this year’s Oktoberfest Cambridge 5K, CBC has been making some great beer since around 2005 — it wasn’t always that way, but they turned the corner in a great way. One of the most-sought-after beers in their craft is their Great Pumpkin Ale. This is pumpkin that is worth getting your hands on. On tap it is divine. Made with a crazy amount of pumpkin and spices, the pumpkin is vast but not over powering. Spices round out the harvest flavor. What I like about it most is that it is totally drinkable. This in itself is notable because most pumpkin beers are one or two and done. Not so with this. You have one and you want another, and another. And this weekend it was free flowing from the taps at Oktoberfest. On top of that, the other great thing about this beer is that it is only 4.4% ABV. Most pumpkin beers of note are those that are stacked with alcohol. Not this one. Now served in bottles, Great Pumpkin is a must try for those local to Boston. But do yourself a favor and get down to the brewery so that you can enjoy this on tap. You will not be disappointed!