Time to Get Serious!

Time's up. I don't do serious.

It's a new year so I figured I'd blog about running, mostly because I didn't want to change my blog name. I've been in a running funk lately and wasn't really enjoying my runs. Thankfully I seem to be over it now and I'm looking forward to some running (and racing) in the next few months. Contrary to popular belief, I HAVE been running and even managed a couple of races recently.
 RACING
The most recent was the Peanut Butter Chip Chase 5k in Temple, NH on New Years Day. This was my 9th year running this race (no doubt the most I've run the same race). A nice, low-key, small town race and a moderately difficult course. In eight attempts, I've yet to break 19 minutes. This year was no different. Not a great race (time wise) but I did manage to run negative splits for each mile so that's something positive to take away from this one.
TRACK
Yesterday was the first day of indoor track practice at the Hampshire Dome. The coached workouts put on by the Gate City Striders goes for 10 weeks and is something I look forward to each year. As I probably mention every year, I LOVE this track. Of course, I don't have much experience with indoor tracks but I do know this is a big one (nearly 1/5th mile per lap). The opening workout was 6 x 800 repeats @ 5k pace. Once I figured out a pace, I managed to run fairly consistent laps (2:52, 2:56, 2:54, 2:54, 2:54, 2:54). Overall, a good, solid workout.
2011 REVIEW
I think last year I skipped the ole "Year in Review" post so I'll think I'll start a trend and skip it this year too. Honestly, there wasn't much to review anyways.
2012 PREVIEW
So, what's in store for 2012? Well, I have a few surprises this year. I plan to venture a bit outside my comfort zone and try a few new races and of course stick with a few of my favorites. The first one is coming up in 2 weeks. It's an indoor half marathon (at the Hampshire Dome) put on by LOCO Running. This one seems more of a mental challenge than a physical challenge. We'll see if I still like this track after 68 laps.
As far as snowshoe racing: well, I guess the weather speaks for itself. The longer we go without snow, the less interested I become. I'm almost to the point of writing this season off all together, even if it does snow....eventually.

Great Track Workout

Going into last nights indoor track session at the Hampshire Dome I didn't really think it would be a hard workout. On paper it seemed simple: 3 x 400,400,800 repeats. Boy was I wrong. Those 800's were tough on short rest and following a couple of pretty fast 400's. Very happy with the workout. I'm always happy when I run consistent throughout the workout.

Set 1
400   77s
400   77s
800   2:40 min
Set 2
400   77s
400   76s
800   2:41 min
Set 3
400   77s
400   78s
800   2:40 min

I can't wait to get out on the roads and put all this speedwork to the test.
DH Jones 10m in Amherst,MA on 2/28 is next.

Ten Times Fast

What a great night at track last night. Group 1 had its largest showing of the year with maybe 10 folks stepping up. It definitely is a lot easier doing these workouts with a pack of runners. It's also nice when everyone generally runs consistent laps (like last night), allowing you to seed yourself appropriately and really get into a nice groove.
The workout was 10 x 400's with 200 rest. I think most of the group ran in the low 70's to mid 80's range for the repeats. I had a chance to try out my new shoes, Asics Hyperspeed-4's which arrived in the mail on Monday. Considering I've run in Hyperspeed 2's and 3's previously, it wasn't really that exciting.

The stats:

1. 400m   77 sec
2. 400m   76 sec
3. 400m   76 sec
4. 400m   76 sec
5. 400m   75 sec (lots of traffic, which for some reason makes us ran faster)
   
6. 400m   76 sec
7. 400m   76 sec
8. 400m   75 sec
9. 400m   73 sec (fast finish on tired legs)
   
10. 400m   73 sec (fast finish on tired legs)
    

 Very pleased with the effort last night, but like I said earlier, a lot has to do with everyone running consistent laps. It helps to avoid the natural desire to want to race folks. Felt strong, felt fast.

Now if I can only get it to translate into running faster in a race :-)

4 x Awful

I've been dreading this workout ever since indoor track began 6 weeks ago. I prefer 800's or even 400's with short recovery. Well tonight we did 4 x 1 mile repeats with 800 recovery. I never got into a comfortable groove or pace, and my 400 splits were all over the board. Normally I have a good sense of pace but not tonight. I felt off all night. Maybe it was my negative attitude towards this particular workout. The goal going in was to run consistent 85s quarters (5:40 pace). Although my times weren't that bad, the splits were. Trust me.
I stuck with it anyways and finished the workout....with lots of complaining.

mile 1   5:43
mile 2   5:40
mile 3   5:49
mile 4   5:49

800's

Week 3 at indoor track had us doing 6 x 800's with 400 rest. It was good to see a few more brave souls move up to Group 1 (the so-called fast group). I can't imagine I intimidate anyone with my speed, so I'm guessing people didn't think they were fast enough and couldn't keep up Well, just because I'm running 80s quarters doesn't mean you have to. It's a workout, not a race. Run your pace, not mine. Lots of runners make this mistake in workouts and run too fast, run inconsistent laps or continually slow throughout the workout (or all 3). Part of a good workout is self-discipline, running at a consistent pace regardless of what's going on around you. It is HARD to run at your pace when you see folks just a little faster in front of you. Everyone wants to run faster so it's easy to get sucked into a faster runners pace. Resist the temptation of racing your workout. I promise we'll wait for you and regroup during the recovery lap. Ok, I'm stepping down off my soapbox.

To date I've been pleased with my workouts, consistently running faster than last year during the same workout. More importantly (at least to me), I've been running consistent laps, running each of the two 400m segments at almost identical times.
I hope this translates into some new PR's for 2010!

		2008	2009
800		2:54	2:49
800		2:55	2:46
800		2:49	2:45
800		2:50	2:40
800		2:45	2:40
800		2:45	2:40

The first snowshoe race of my season is this Sunday in Woodford,VT. Sounds like they have plenty of snow (12+" on the ground). Looking forward to racing again.

Indoor Track Season has Begun

Last night was our first indoor winter track session at the Hampshire Dome in Milford NH, my favorite indoor track (actually, it's the only one I've ever run on indoors). We had a pretty good turnout as usual. Good to see so many folks willing to work on their running during the winter months.

After feeling sort of flat during my MCR leg on Sunday, I was hoping for a little life in my legs at track. With so many runners they broke us up into 3 groups based on pace. I was in group 1 with Joe R, Dan M and Mike W...all fast guys and all masters. The workout was 8 x 400's with 200m rest. The first week is generally easy just to get us in the swing of things. Since the track is roughly 1/5 of a mile, its a little harder to judge your pace during the lap and 1/4ish it takes to makes up 400m. So for me, it takes a few repeats to work on pace and get into a groove. I started with what I initially thought was a fast lap, slowed a bit too much on the 2nd and then settled into fairly repeatable laps. After 8 repeats I stopped for some water but then joined up with Mike W for 3 additional 400's...just for fun!

Times for each lap were:

1. 78 sec
   
2. 83 sec
   
3. 80 sec
   
4. 78 sec
5. 78 sec
6. 79 sec
7. 75 sec (felt really good so I pushed the pace a bit)
8. 77 sec
9. 82 sec
10. 82 sec
11. 78 sec

 I think for the 1st workout of the season I even surprised myself. Going into the workout I was thinking I'd run 83-85 sec per 400 but honestly, 78-80 felt pretty good...comfortably hard. I looked back at last years 1st workout (same workout) and I was closer to the 82-84 range. Faster than last year? I hope so!

Winter Indoor Track

One of the benefits to living in southern NH is access to some great facilities. It also helps to be part of a very active running club (GCS). The two combined provide a nice change to the dark, cold days and nights of winter running.
Our coached indoor winter track session began last night at the Hampshire Dome in Milford,NH and will continue for the next 12 weeks. It's an awesome way to keep that speed up through the winter months.
Hampshire Dome is HUGE! It's a 94,000 sq ft indoor facility housing 3 soccer/lacrosse fields and most importantly an indoor track. I believe the track is 1/5 of a mile around and has banked corners (how cool is that), and it is fast (I thinks so anyways).
Gate City has 3 coaches helping out (Jim Stronach, Keith OBrien and Richie Blake), dividing up the members based on ability.
Last nights workout consisted of 10 x 400m repeats with 200m rest at 5k pace. Although the track is 1/5 of a mile, it is marked (with tape anyways) out for 400m, which turns out to be about 1 1/4 laps.
I was really surprised how well I felt considering I was only one day removed from back to back races on Saturday and Sunday. I felt strong the entire night and had an excellent workout, averaging 83 sec/400m for the first 5 repeats and 80 sec/400m for the last 5 repeats.
Jim Hansen was kind enough to pace with me for a good portion of the workout. Thanks Jim!
I'm already looking forward to next weeks workout...