The 1/2 marathon last Sunday really slowed down my running for the week. I haven't run that hard for that long in a really, really long time and my body reminded me of that fact...often. I was pretty sore for a couple of days but only took one day off from running. My legs were tired and heavy all week.
So, like any sane runner would do I signed up for another race. This time I would enter the crazy world of trail running (finally). I entered the Xterra Merrimack River 10M Trail Race in Andover, MA on Saturday 4/12. By trail racing standards I was told this would be one of the easier ones.
Sunday, April 13, 2008
Monday, April 7, 2008
Results from Great Bay 1/2 Marathon
I ran the Great Bay 1/2 marathon yesterday in Newmarket, NH on a cold and windy day. It was my first real test of endurance for 2008 and I was pleased with the results. I finished right dab in the middle of my goal window (listed below), with a chip time of 1:27:05 (6:39 avg).
The race overall was well organized, plenty of signs for parking, registration, course directions, aid stations and mile markers and good food at the finish (pizza, soup, chowder, etc.). It is also well supported, with lots of spectators, musical bands and even a group of belly dancers at mile 10 (now THAT'S different).
I was surprised how challenging the course turned out to be, however. I remember scanning the course map and envisioning a fairly flat course but it was anything but flat. Although there were no big ups or downs there were lots of short steep quad-banging descents and short steep quad (and lung) burning ascents.
Right from the start I knew it would be tough. The wind had the flags blowing straight out and the course headed out into the wind. For the first 3+ miles I ran behind a group of runners trying to get them to block the wind as much as possible. We then headed onto a dirt road for the next 2-3 miles. It turned out to be much slower going on the dirt, with pot holes and puddles everywhere. The wind was not much of a factor during this stretch so that was encouraging. After we left the dirt road we headed back out on pavement along Great Bay for the next 2-3 miles, which provided some outstanding scenery but also some challenging hills. It was very similar to running along Lake Winnipesaukee in Alton....scenic winding roads but steep short hills. Around mile 9 we did an out and back loop down into a nice neighborhood which allowed us to see the lead pack for the first time (and the belly dancers). At least this stretch was flat and I was running with a guy who was pushing the pace a little so I tried to stick with him as long as I could. It was also at this time (around mile 10.5) that I saw Mark Wimmer for the first time since the start (Mark and I drove over together). He was about 200 yds ahead and it looked like I was catching him. I now had a new goal: catch Mark. My pace (and effort) for the last 3 miles definitely increased and it was a little easier going and much flatter, but a TON of turns. I finally caught and passed Mark around mile 12.5 but that seemed to get him motivated again (bad for me). By mile 13 he had passed me again and that's the way we finished.
STATS for the race:
1,111 finishers
33rd overall
8/81 in the 40-44 division
SPLITS:
Mile 1 6:31
Mile 2 6:32
Mile 3 6:44
Mile 4 6:47
Mile 5 6:43
Mile 6 6:43
Mile 7 6:28
Mile 8 6:50
Mile 9 6:39
Mile 10 6:43
Mile 11 6:36
Mile 12 6:37
Mile 13 6:35
Finish 1:27:05 (6:39 avg)
The race overall was well organized, plenty of signs for parking, registration, course directions, aid stations and mile markers and good food at the finish (pizza, soup, chowder, etc.). It is also well supported, with lots of spectators, musical bands and even a group of belly dancers at mile 10 (now THAT'S different).
I was surprised how challenging the course turned out to be, however. I remember scanning the course map and envisioning a fairly flat course but it was anything but flat. Although there were no big ups or downs there were lots of short steep quad-banging descents and short steep quad (and lung) burning ascents.
Right from the start I knew it would be tough. The wind had the flags blowing straight out and the course headed out into the wind. For the first 3+ miles I ran behind a group of runners trying to get them to block the wind as much as possible. We then headed onto a dirt road for the next 2-3 miles. It turned out to be much slower going on the dirt, with pot holes and puddles everywhere. The wind was not much of a factor during this stretch so that was encouraging. After we left the dirt road we headed back out on pavement along Great Bay for the next 2-3 miles, which provided some outstanding scenery but also some challenging hills. It was very similar to running along Lake Winnipesaukee in Alton....scenic winding roads but steep short hills. Around mile 9 we did an out and back loop down into a nice neighborhood which allowed us to see the lead pack for the first time (and the belly dancers). At least this stretch was flat and I was running with a guy who was pushing the pace a little so I tried to stick with him as long as I could. It was also at this time (around mile 10.5) that I saw Mark Wimmer for the first time since the start (Mark and I drove over together). He was about 200 yds ahead and it looked like I was catching him. I now had a new goal: catch Mark. My pace (and effort) for the last 3 miles definitely increased and it was a little easier going and much flatter, but a TON of turns. I finally caught and passed Mark around mile 12.5 but that seemed to get him motivated again (bad for me). By mile 13 he had passed me again and that's the way we finished.
STATS for the race:
1,111 finishers
33rd overall
8/81 in the 40-44 division
SPLITS:
Mile 1 6:31
Mile 2 6:32
Mile 3 6:44
Mile 4 6:47
Mile 5 6:43
Mile 6 6:43
Mile 7 6:28
Mile 8 6:50
Mile 9 6:39
Mile 10 6:43
Mile 11 6:36
Mile 12 6:37
Mile 13 6:35
Finish 1:27:05 (6:39 avg)
Tuesday, April 1, 2008
Goals for my 1st 1/2 Marathon (4/6/2008)
Normally I would have lots of base miles with a bunch of long runs by this time of year. I'd typically spend the winter working on my distance runs and endurance, sacrificing speed workouts (not a lot of races during the winter months).
This year is almost completely opposite. Although I haven't done any road races yet, I did take up a new sport/activity which sure felt a lot like speedwork every time I went out: snow shoe running. In addition, I've spent a lot more time on the treadmill doing controlled tempo runs (unlike my effort-based tempo runs I do outside). So, lots of speedwork but very little distance work. In fact, my longest run of the year or even the last 6 months or so is 12 miles and I did that last weekend. The biggest factor limiting my long runs has been some nagging foot/ankle issues. I'm not really injured, but there's something wrong with my ankle....and it just doesn't feel right. So, most of my runs have been in the 5-7 mile range, max for quite some time.
So how do I go about setting a goal for a 1/2 marathon? Good question. As a general goal, I'd like to be under 1:30 (6:52 pace). A more aggressive goal would be something closer to 1:25 (6:30 pace). I'd be happy with anything in between though.
This year is almost completely opposite. Although I haven't done any road races yet, I did take up a new sport/activity which sure felt a lot like speedwork every time I went out: snow shoe running. In addition, I've spent a lot more time on the treadmill doing controlled tempo runs (unlike my effort-based tempo runs I do outside). So, lots of speedwork but very little distance work. In fact, my longest run of the year or even the last 6 months or so is 12 miles and I did that last weekend. The biggest factor limiting my long runs has been some nagging foot/ankle issues. I'm not really injured, but there's something wrong with my ankle....and it just doesn't feel right. So, most of my runs have been in the 5-7 mile range, max for quite some time.
So how do I go about setting a goal for a 1/2 marathon? Good question. As a general goal, I'd like to be under 1:30 (6:52 pace). A more aggressive goal would be something closer to 1:25 (6:30 pace). I'd be happy with anything in between though.
Sunday, March 30, 2008
1st 40+ Mile Week in 2 Years!
I went for a nice long run on Sunday (12 miles), averaging just under 8 min/mile pace. Very easy effort, no pains and generally felt really good. Even my heart rate was surprisingly low (132). All in all it was a really good training week, racking up 41 miles for the first time in over 2 years.
I have a non-traditional approach to training: I don't really pre-plan any runs. For example, I don't do tempo runs every Tuesday or long runs every Sunday. I do have a rough goal to get in 2 quality runs per week plus a long run but I don't tie myself to any particular days. All my running is based on how I feel a particular day and what type of training I did the previous day. I won't do back to back hard days, for instance. I do tend to do my long runs on weekends though, mostly for convenience sake.
I've been doing my quality workouts (tempo runs, hill repeats) at the gym on the treadmill. Although I've never been a big fan of the treadmill, I started using it more over the last year as a way to reduce the pounding on my legs/knees. I then started using the training programs provided and found it a much easier way to run fast or hard at a constant speed or effort.
Today is a rest day. I have my 1st race of the year on Sunday (1/2 marathon) so I plan to have a fairly easy week of running. I'll probably do a nice tempo run about mid week and a few easy days of running in between.
I have a non-traditional approach to training: I don't really pre-plan any runs. For example, I don't do tempo runs every Tuesday or long runs every Sunday. I do have a rough goal to get in 2 quality runs per week plus a long run but I don't tie myself to any particular days. All my running is based on how I feel a particular day and what type of training I did the previous day. I won't do back to back hard days, for instance. I do tend to do my long runs on weekends though, mostly for convenience sake.
I've been doing my quality workouts (tempo runs, hill repeats) at the gym on the treadmill. Although I've never been a big fan of the treadmill, I started using it more over the last year as a way to reduce the pounding on my legs/knees. I then started using the training programs provided and found it a much easier way to run fast or hard at a constant speed or effort.
Today is a rest day. I have my 1st race of the year on Sunday (1/2 marathon) so I plan to have a fairly easy week of running. I'll probably do a nice tempo run about mid week and a few easy days of running in between.
Friday, March 28, 2008
Tempo Run and 5" of Snow
The bad news: we got 5" of snow today (March 28th). Although I had a great winter snowshoeing, I really really really want to move on. When the heck will this stuff go away?
The good news: I had a nice tempo run in the gym this morning on the treadmill. After a 5 min easy warm up, I did 20 minutes at about 6:25 pace. HR was around 170. It felt really good though, comfortably hard, just like it should. I finished up with 5 minute cool down. I'm feeling much better about my speed, at least for shorter distances. Not sure how it will translate into 1/2 marathon speed, but I'll find out next weekend.
The good news: I had a nice tempo run in the gym this morning on the treadmill. After a 5 min easy warm up, I did 20 minutes at about 6:25 pace. HR was around 170. It felt really good though, comfortably hard, just like it should. I finished up with 5 minute cool down. I'm feeling much better about my speed, at least for shorter distances. Not sure how it will translate into 1/2 marathon speed, but I'll find out next weekend.
Thursday, March 27, 2008
Horse Hill Nature Preserve
Tried going for a run in HHNP yesterday. This is a nice (but wet) 550+ acre plot of land in Merrimack. They've done some nice work laying out (and marking) trails, although it could use a few more. It was a very popular place during the winter with excellent snowshoeing.
I started at the Amherst St parking area and followed the Loop Trail for about 2 miles. 95% of the trail is still snow/ice covered. The other 5% is wet (and cold). The snow wasn't too bad to run on although it was a little soft so it was slow going. Decided to cut over to the Queens Way parking lot and run back via the roads (Peasley to Amherst St). Round trip was probably around 5 miles.
Wednesday, March 26, 2008
1st Race of the Year - April 6th 2008
Signed up for the Great Bay 1/2 Marathon today. Race is on April 6th in Newmarket, NH. I checked with a couple friends who ran it last year and they generally liked the race so I'll give it a go. I wish I had a better feeling about my conditioning, especially over long distance. My long run to date has only been 10.5 miles but I've run several runs over 1+hrs.
I did a lot of snowshoe running over the winter along with 4 races so I'd hope my conditioning was decent. I'd probably be better off running a 5k since I probably have decent speed, but I HATE 5k's. I think the hardest part of running a 1/2 marathon at this point is trying to figure out what pace to run at. I know where I'd 'like' to be (around 6:30's) but I don't realistically think I'm there yet. I've only been over 30 miles in a week once all year (I think). I may try for 6:45's to start and see how it feels for a few miles and take it from there.
I did a lot of snowshoe running over the winter along with 4 races so I'd hope my conditioning was decent. I'd probably be better off running a 5k since I probably have decent speed, but I HATE 5k's. I think the hardest part of running a 1/2 marathon at this point is trying to figure out what pace to run at. I know where I'd 'like' to be (around 6:30's) but I don't realistically think I'm there yet. I've only been over 30 miles in a week once all year (I think). I may try for 6:45's to start and see how it feels for a few miles and take it from there.
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