SRRC run -- Sun. Oct. 24

A bit stiff from yesterday, but at the DnD in time . . . and noone there. Ready to run solo, at 10:06 am, but just in time Ken arrives, so we go out just the twain. He's game for a new route, so I took him on the extended Jabish canal: rail trail to canal trail, along to 21, cross and reenter trail and along canal some more, then across the bridge and up the hill over to Ludlow Road. Get a bit lost at the hill top, but not for long; once out on to Ludlow, follow it to 21, then up and along to OldSPfld, heading to BHS and thence to DnD. *Almost * double digits at that point (9.86), so we run a tiny bit extra to trip the clock, ending up thus:

Time: 1:21:43
Distance: 10.01 miles
Pace: 8:10s

Comment: this was a good Sunday run--talking all the way through, a nice variety of conditions and views, and though it rained briefly the going was very good, still mainly dry. Weekend's goal accomplished. Now to see if I can get a run in during the week. . .

Restart Run -- Sat. Oct. 23

After MHM I felt moderately okay on Monday, and by Tuesday I was ready to run -- amazing lack of post-race soreness. However, the large backlog at work, followed by a long conference weekend, and then finally an incipient cold, all meant no running for me for most of two weeks. Ouf. Not good, so I was very happy to finally get out yesterday on a gorgeous fall Saturday. No real plan other than to do *some* trail, and maybe 8-10 distance.

Started down to the water plant, stretched properly there, then back up to Hamilton and along to Bay, and up Allen to 9. Decided to go to Federal and the town beach area, then across the isthmus and out to Federal again, taking the trails gently and just enjoying it all. Chose M&M trail next, the bit between Federal and Warren Wright, which I've not done for years. It's steep at first and then again mid way, but I pushed on up. Got thoroughly lost at one point, following various trails in large S curves around the main trail. Finally found my way out at the end of Old Bay, just next to Warren Wright, and then took roads back: Old Bay, Bay, all the way up to 9, and then along to the supermarket, stopping the clock thus:

Time: 1:27:21
Distance: 10.06 miles
Pace: 8:41s

Comment: I then added half a mile running barefoot, at a mild 10 minute pace. Pace on the road sections was much faster; the above average includes several sections of stumbling around in the woods looking for the trail. . . This was a good workout, leaving my calves feeling, ah, exercised.

MHM stats (partial report)

Still not time to go through the event in as much detail as I'd like, but I do have stats for the Mohawk Hudson Marathon from my GPS. My plan was to divide the run into quarters, three of 7 miles, and the last one of 5.2 (GPS measured it as 5.3). Target pace was 52:30 for each quarter, which would make 3:30; given how poorly training had been going the month prior, I wanted a safe pace. Plus, as the last quarter was only 5.2 miles instead of 7, I figured that even with massive fade I'd do it quicker, and thus get well under 3:30 in the end. That was the plan.

On the day, I felt good in the first few miles, and figured I could run three quarters at a decent pace, and then deal with the last quarter as it came. I still held back a bit, feeling that my original target pace of 7:20 ish was as fast as I dare go even if only for 21 miles. Here's how it turned out (mile splits):

1- 7:15
2- 7:20
3- 7:02
4- 7:05
5- 6:53
6- 7:51
7- 7:04
first quarter = 50:30

This first section had quite a few mild downhills, but notice the heavy throttling back after mile 5.

8- 7:25
9- 7:22
10- 7:24
11- 7:16
12- 7:24
13- 7:16 official (chip) first half time = 1:35:49
14- 7:36
second quarter = 51:43

Even with me being cautious in this second quarter, the first half was quite fast for me--7:18s, my goal pace for the next marathon. . . I couldn't keep it up this time, natch; most people in the race had positive half way splits, it turns out. Had one GU at about mile 14, first refuel apart from my gatorade bottle.

15- 7:18
16- 7:17
17- 7:09
18- 7:02
19- 7:33
20- 7:58
21- 7:49
third quarter = 52:06

Getting to 20 from 19 was a struggle, and I kept struggling to hit 21, then I let myself relax and feel tired--I'd done what i came to do, with fairly minimal fade up to 21 miles. Pace over 21 miles = 7:21s, perfectly in my mpace target range. . .
That said, the last quarter was not pretty. Still, once I got to within a mile or so I realised I had quite a bit left (or was it the 2X caffeine GU I'd had at 21 miles?)

22- 8:19
23- 8:32
24- 8:47
25- 8:31
26- 8:28
(+0.3- 2:14) >> GPS measured the finish at 26.3, hence the odd extra bit.
fourth quarter = 44:51

Solidly slower, but managed a fast finish (7:26 pace over the last 0.3) and felt fine shortly after the race. So, m a y b e this method is worth another shot, only I should hope to stay under 8:00 in the last quarter next time. . .

Mohawk Hudson Marathon - Sun. 10.10.10

Not time to post full report, but: somehow this ended up well, with a new PR for me and with me feeling quite reasonable, comfort-wise, afterward. Managed a sprint at the end to catch the guy ahead (though his net time was a second faster), came in #91 out of 850 or so, and generally had a great day. Not without pain (about 2/3 of the way through --e.g. left IT band (?) went sproing and started hurting) and tiredness (I was *really* ready to walk in miles 22~25), but given the last few weeks, I'll happily take that. Here's the official data:

First half: 1:35:49
Second half: 1:42:52
Total time: 3:18:28 (net -- 3:18:40 gun)

w00t! Splits from my digivice next time.

MHM -1/shortie -- Sat. Oct. 9

Yet ANOTHER week of no running and way too little sleeping, such that in the office at three a.m. on one morning I thought, "This is not a good idea--a marathon now." Friday night too I wasn't home until 1:30, after getting to the office before 9 that morning, but somehow I slept well, right through till almost 11 am. Bill's advice to my earlier gloomy email had been to play it by ear: his Saturday a.m. run was 4 miles and 4 striders, so I figured I'd try the same. Out to the water plant to stretch as usual, then back up to Jackson on a beautiful Indian summer midday, along to Howard, and through to 202, up the hill into town, and then along the common and down 202 to 9 -- steady all the way, and just enjoying the movement. Back to the supermarket and stopped the clock, then did telegraph pole striders (alternating fast pace and jogs) x 4, then barefooted it back up to the house. Here's the data:

Time: 33:01
Distance: 4.24 miles
Pace: 7:47s

Comment: hoping this is enough. Feeling more positive by the time I left for Albany at 2:15, at least.

MHM -7/SRRC run -- Sun. Oct. 3

Arrive a bit late, but Ken just there too; cool but sunny, a really good day for running. Wearing skinny undershirt and long-sleeve techshirt: really autumn now, for sure. Decide on a reverse Enfield, and head off through BHS, a steady easy pace (though after yesterday I'm feeling a bit leaden). Up to town, down Jabish and then up Enfield, keeping up chat to keep pace easy. Head down to Quabbin waters and along that trail, to add a bit of scenery and distance, then the regular way back -- Allen, Hamilton, Jackson, and finish w/ the trail under 202 to Checkers, thus:

Time: 1:29:58
Distance: 10.75 miles
Pace: 8:22s

Comment: a good start to the last week before the MHM. Hoping I can get 2-3 short ones (3-5 milers), maybe Tu, Th and Fri, before Sunday's race.

MHM -8/trails+ -- Sat. Oct. 2

Another week gone in no running, too much sitting, and too little sleep. And this morning busy on SPARK right through, finally getting clear (sort of) at about 3 p.m. Lovely day, cool but sunny and dry after a ton of rain, so off to see the canals. Out to geoHannum, then trail to state school and stretch there. Continue to Checkers and back on to rail trail, along as far as the underpass, then turn onto Jabish canal towards 21. Crew's been in to remove at least one beaver dam, and patch up bank where the quads drive across -- good to see. Such a beautiful day and season, feeling really good, not moving too fast (aiming for 7:45-8:00s), come out to 21 and go on over to the next part of the canal, along to the bridge, then over to follow trail to Ludlow St. Try a variant trail, but it seems to dead end, so double back and follow the route I used last time (same as I biked), and proceed nicely to Ludlow St, following it to 21, briefly until I get to OldSpfld, then plod along (feeling a bit tired now, but still good--only thing is right ball of foot bone pain came back, so I guess that's a long-term thing) to BHS, and through to CHCS, then cross 202 and enter trail to head past Wallace Pond and out eventually onto GeoHannum. A couple of quads approach from behind; I pull to the side but I'm not going to stop for them, so they decide not to pass, but follow me for a while -- this feels a bit odd, and I probably picked up speed a bit, but eventually there was a fork and they went the other way. Then up GeoHannum as far as the baseball field, where I stop to take off shoes, then continue (enjoying the chill bath of dew still on the front green) as far as Auggie's lawn -- stop clock to pet him and say hello. So, overall:

Time: 1:56:45
Distance: 14.7 miles
Pace: 7:57s

Comment: a bit further than I'd expected, but it felt great the whole way, and no speed involved. Sore a bit at the end, but hopefully not in a bad way. This week ahead, MUST get out even if only for 3-5 milers. . . And plan the trip to Delmar, too. Only a week to go !!!