Reporting on a Hilly 10K

Did a 10k at groton Mass, a lovely community famous for its 10k. A difficult course, lots of ups and downs, including a lengthy hill at the last mile...
The good runners were there, and I barely got 78th place. Note our fastest runner (Hank) who could give all of us a serious thrashing and routinely nails the masters division. He was not "racing" this, usually he runs about 5:15 - 5:20 per mile. I quote the "copy" from our club email:

Race #2 in the Grand Prix series was yesterday in Groton , a 35 mile trek from Cambridge . While, part of our crew inadvertently took a scenic tour of town (and got a sneak peek of the 10k course) due to road closures during the earlier 5k race, we did arrive in time to take part in the race with over 900 other runners.

The 10k race substituted a musket fire over the routine gun to start the race – coursewise, nothing too challenging. A series of rolling hills throughout and a 200m sprint on the high school track to the finish line.

Overall, our mens team finished 13^th in the team competition. Jay, Daniel and Eileen all recorded PRs. And then we crashed the famed Blue Ribbon BBQ in Arlington for a post race meal.

Groton 10k Results:

Place No. Name Ag S Div/Tot Div Town StTeam Name Time10k Pace

44 844 HENRY SCOLLARD 43 M 10/198 M4049 CAMBRIDGE MA CAMBRIDGE RUNNING CLUB - 067 34:37 5:35

78 2030 EDUARDO LEDESMA 34 M 19/129 M3039 CAMBRIDGE MA CAMBRIDGE RUNNING CLUB - 067 36:47 5:56

Normally, a recovery run

I didn't run yesterday. I intended to, but woke up too late. Shame.

Today, however, was 3.4 miles. The Garmin says a just under 8:00 pace. That included street crossing stops. The one uninterrupted mile on the lake front was a 7:33 pace. The heart rate hovered between 80-84% which is high, and much higher than it felt.

I'll be a speed training tomorrow night. 6:30. CARA Board.

Workout: 3 Easy // Total Mileage: 3.4 // Avg Pace: 7:53 // Avg HR: 80-84%

My first day back

I'll give a post-run report, but this is my first weekend back running. I feel good. I weigh in at 127-128 lbs this morning. That's about 10-15 lbs lighter than this time last year.

Update:

I have a long way to go.

Workout: 3 Easy // Total Mileage: 3 // Avg Pace: 7:30 // Avg HR: 78-82%

I will do another 2 miles tonight and will see whoever tomorrow morning at 7:30. I will be doing a run/walk thing for an hour or so.

Atta boy rick

I have not run in 3 days and I am starting to feel plump already... I shall be transitioning to a full muffin top if I'm not careful (or was that a pack of hot dogs on my neck?)

Rick I'm glad you were finally able to break the 7 minute barrier even if for just a few miles. Your former self (and even an improved one) is just around the corner...

Now lets see how low i can go in the next 2.5 months!

Ed

Still a long way to go...

Today was my first real LT of 2007. The result was 4 miles @ 6:58. I had ambitions of running 6:30's since it was just 4 miles. In the end, it was a struggle just to squeak under 7's. This run was a good reality check on my current fitness level. Probably need to revise my goal pace for the Lakefront 10 miler this weekend.

Good, better and ugly

Well, guys, I have "recovered" from the debacle that we'll call the Boston Marathon on Monday. Humbled am I after enduring 26.2 miles of plodding along in the Nor-easter that rolled in over the weekend. I have learned a few things over the last several days that I'll take with me (seems to be a recurring theme here). First, the good, better and ugly from this blog.

Good:

Rick is back in the "running" classification. After a 3:20 in Paris and dogging me on the lake shore yesterday, it is obvious that he's going to be in form here soon. Next job will be getting Chris back in form as well.

Better:

Ed's performance in Boston. Nothing short of amazing. Edumacated and fast.... how does he do it? Was the weather significantly different for Ed and did they take the hills out? Ed, I think you've got the equation down on how to maximize your training time for marathon benefit. Just note pictures below for drastic differences.

Ugly:

Matt.... How did I let my Arizona form go down the drain? I believe the lack of volume three weeks out along with the inability to get 2-a-days in during the last month sunk me. I pulled up to the start line in poorer shape than I should have an attempted to run the course at a sub-three pace. Fell apart after about 11 and then just plain embarrassed myself by grinding along above 730 to finish at 310. Score one for the Boston course, but paybacks are hell.

Ed Cruising in Boston

Where the "F" is that finish line?

A few lessons learned here in the last few weeks:

1. Diet matters, it really does. No more cookie, donut and sugar-loaded days for this cowboy. Lean meats, vegetables and fruit. Love Solomon's, but that's a carb load item. No cheating....

2. Know the course and make adjustments early, not late. Has been said thousands of times, but go slow at Boston early. I was on pace until about 11, which might have been too fast to begin. This mistake will not be repeated again.

3. Two a days are king. I need mileage upwards of 65-70 every week leading up to Boston until the taper.

4. Don't forget the core. It has been weeks since my last core training session and I'm certain that this affected my Boston performance. Strong core, strong body. Neither of which I have at this point.

I'm finding solace in the fact that others had subpar performances in Boston and that I'm going to be able to redoux this next year. In the meantime, I'm going to start racing again soon, Ravenswood here in 8 days, and we'll soon forget this 2007 Boston episode. For those that missed 2007, your timing was impeccible!

Summer Race Schedule

It is unbelievable how quickly these races are filling up. Chicago is already closed, and the Chicago Half will be full soon. Given that, I've been putting together my summer race schedule and making sure to sign up for the races I want. Others are just "maybe's", if the timing works out and if you dudes want to join in. Hopefully, we can run a lot of the same races this summer.

The day after, the day after, the day after.

Since Ed was so kind to share his running secrets, I thought I would contribute mine as well. Here are "Rico Sauve's" Keys to Marathon Success:

1. Take about 5 months off running. You don’t have to go cold turkey. Sprinkle in a few runs to make for a smoother trainistion into slothtitude. This is what I call the “weight training” phase of the program. A little more emphasis on the weight than the training.
   
2. Make a couple of pathetic attempts at racing. There is nothing like public humiliation and riducule to really feel like you've hit rock bottom. My favorite was the Cary ½ Marathon where I was only able to run 4 miles (downhill!).
   
3. Start your training program no less than 3 weeks prior to your big race. ;-)
4. Oh yeah. Lot's of lemony goodness.

All joking and flippant responses to training aside, I more than ever appreciate the training we've done. The training base we've built has allowed for a relatively quick comeback. I still have quite a ways to go, but I can't wait to get back to competative shape. Also, watching the Boston Marathon Monday really stoked my motiviation. Nice work Ed & Matt!

We should all try to go under 60 for the Xtreme 10 miler. Who's with me?

The day after

One day after Boston and I have mixed feelings... While the weather was a factor and my low mileage training also had its toll, as well as a lousy diet and little sleep, I learned some valuable lessons out of my 2:46 performace. They are these:

1. Friends are a big help. To run with or motivate you. I have to say Matt (and Jen), Rick, Chris (even though you werent running), Brian, Danni, JP, etc etc have all contributed to my being a faster runner. Matt's collaboration on some extra long runs was especially helpful.

2. Brings me to extra long runs at moderate pace. The more of these I do, the more of a believer I become. I think I should like to increase these to 2 per month in the 30 - 35 mile range. They do something biologically, especially when run slow, than I cant quite describe but seems to result in some incredible endurance adaptation.

3. The advice and help from a coach (Coach Leach). this is great from motivation and from a technical standpoint.

4. LT's. Mix and match indoor and outdoor. I found running indoor ones on an a soft track, with 2 runners alternating the lead every mile and maintaining an agreed upon effort, was an excellent complement to the outdoor LT where you are basically on your own and likely to slack on effort.

5. Mile repeats with a short recovery (30 sec) at marathon pace (or slightly faster). I found these to work well toward the end of the training season.

6. Weekly hills. Although I skipped my megahill workout this training cycle I ran part of the Boston course about 2 times a week.

7. Extended LT's (10 - 12 miles at LT range).

8. Solid, slightly faster long runs (16 - 20 miles) at 7:30 pace.

9. OK to slack on recovery runs.

These are the things I seemed to get good results out of. There is definite room for improvement, as I am not yet at the 2:30's I want to get too...

Hopefully this summer we can do some training in Chicago! my next target race will be in December or January of next year though, with Chicago as a "training run" (at 90% effort).

Ed

30 miles?..... are you crazy???

I enter this week completely exhausted from a high-intensity week of biking in the mountains and a very strenuous weekend. Ed, the thought of the entire Boston Marathon course is a tad daunting (you'll hoodwink me into it someway or another). After 90 minutes of LT riding on Saturday, followed directly by a 30 min LT run, yesterday's 21.5-22 miles run was significantly more draining than it would normally be.

Good news, however, is that we did find a good hilly run near Barrington, (Barrington High School is the start) that offers about 13-13.5 miles of good running. Rolling hills, little traffic and the like. Even saw about 5 deer wandering around the road, likely wondering what the heck we were doing. Ed is no longer allowed inside yet another gas station in the Chicago area. The move to Boston is becoming much more understandable as time progresses.

Off to Boston on Friday. Don't expect a rosey report on this blog next week.....