On the Cusp of 200

I've pushed my legs hard, pulling back when I thought I needed to. This month, I topped 50 miles in a week once and 40 miles twice. Feeling good about the base I've built, I started to wonder if May would be my highest mileage month ever.  So I looked back.

My father, grandmother, and me back in the 70s.  It was also Christmastime.

Sunday, while visiting my grandmother's grave, I naturally thought about her funeral about 6 years ago.  Kim was with me- my significant other at the time and the wonderful individual who introduced me to running.  I'd only been running for maybe 15 months. Back then, I didn't log mileage or geek out over shoes.  But I'm certain my May total has surpassed anything I had done to that date.

I hit the Minuteman Trailway later that afternoon and headed east.  It brought back memories of runs of the past.  I did my first ever 18 mile run on this trail, with Mark riding his bike along side me. That was 2006, and I was in town to visit my grandmother for her birthday- the last we would celebrate together- and I was 4 months into training for my first marathon and TNT event.

Kim and me in Alaska, 2006.  First marathon and first Team in Training event.

When I reached the end of the Minuteman Trailway, I headed toward the Charles River. Apparently Memorial Drive along the river is closed off to car traffic on Sundays, leaving it open for pedestrians.  This was part of the May 2009 Race to Remember Half Marathon that I ran with my Warrior-mates.  It was my first half going solo, and while I did love running with Kim, it was quite meaningful to be able to find a new independent identity in my running.  It was somewhat symbolic, perhaps, of my life at the time, transitioning to a new life and a new me.  This was the year I returned to TNT as well.

Charles on the left, Memorial Drive on the right, goslings in the middle.

Before Sunday's the run, May's total sat in thirteenth place as far as mileage is concerned, right after August 2009, which my have been my only healthy running month of a frustrating fall season, and right before March 2012, during my ramp up to Ironman fitness levels and just prior to a rather stressful April which included the end of my 13 month relationship with Emily and somehow injuring myself with turf toe.  By the end of the 19 mile run through these Boston suburbs, May 2013 was seventh on the list, ahead of August 2011, the point at which my switch to midsole search was coming to fruition, and behind this past March.

Wow.  This past March ranks in the top 10.  As does April. And here comes May.

May is currently sitting in fourth place.  The months ahead are all from the glorious fall 2010 season of training. That season has been in my mind, a target for me to reach- no - surpass.  I've definitely approached things differently this time around, slowly building a hardy base. I'm still building that base and have only introduced pure speed and strength work into my routine a couple times so far.  Still, I know I'm not yet as fast, but I can feel the progress.  And after the Berkshire Trail 15k this weekend, hills, weights and speed, (oh my!) will become the focus.  I expect my mileage to drop in June because of this (and the 180 mile bike ride Mark and I have planned), which is fine.  High mileage has always just been a means to the end- that end being fast times.

With nine days left, I am 56.4 miles shy of 200.  Will I make it?  My calendar says yes.  But I will listen to my body and do the right thing.  I will not over train just to hit this arbitrary number.

I Don't Waffle. I Eat Them.

My second test of the year came with a little bit of fanfare.  Despite finishing 87 seconds slower than my 5k PR, I finished first in my age group and 8th overall out in Clinton Township.  It helped that the faster runners ran the 15k instead.  And it was a small field.  Still, I'll take the little medal and the sub 7:00/mi pace and move on to the next.

My pacing was pretty good on this somewhat hilly course, as it was during my latest half marathon and that's encouraging to me. I'm going to line up more 5k tests.  Because of their shorter distance, I'm able to test myself more frequently and (hopefully) see progress sooner.  Something around Father's Day would work out best, I think.  And I can sign my parents up, too.

8th out of 186 ain't bad.  But I want faster.

It's May already and I had imagined being faster than this by now. Building this base has been a slower process than I expected.  Adding to the delay was a stubborn series of colds that just wouldn't let up around the end of March. That killed my training momentum.  And I've had to avoid the gym and my love of free weights because of some issues with my back that Leslie is working on.  Can you believe it?  Two visits and she didn't even touch my legs because if the mess that was my back. So my upper body and core are lacking in strength, too.

But it would seem I'm back on track.

I've gotten a lot of miles in on my urban commute workouts.  They are exactly what they sound like and I  normally do them at a pretty fast click.  I like to think of them as fartleks or cruise intervals.  Sometimes I have to slow down because of pedestrian traffic and sometimes I have to come to a complete stop because of car traffic. But when I can let loose and go, I do, like on the Manhattan Bridge on my way home or though Harlem on the way to Yankee Stadium for a game.  Ranging 6 to 7 miles, they've been great to integrate even more into my workout routine.

I've been seeing progress in my long runs, specifically my *bad* long runs.  A bad long run I did last week where I felt sore and sluggish and where my bowels weren't cooperating translated to an 8:43 pace over 16 miles.  A few weeks ago, that would have more likely been a 9:30+ pace. I'm sure my fitness plays a part, but specifically, I'm feeling more efficient with my form.  I'm able to hold it longer and easier, staying relaxed throughout, sometimes even getting more relaxed as the run progresses.  A good 16 miler translated to an 8:30 pace two weeks ago.  Both these runs were done at effort level 2.5ish out of 5 on average.  I will need a good long run at this effort level to equate to a 7:45ish (or less, hopefully) pace to get to a sub 3-hour marathon.

On a 12 mile urban commute and 1/2 mile hill repeat combo day, I took note of the salt buildup on my face.  It is getting warmer and my miles are getting longer.  A sweat test will be in order some time in June.  It will be good to get a measurement of that again before it gets the better of me.

My face is as salty as my attitude.

Last week my mileage was 51.8, including a 7 day stretch that was 60+.  I felt pretty beat up by Saturday, but that is to be expected.  Monday I rested, sleeping 14 hours(!), recovering from that mileage as well as the excellent fun times that happened over the weekend, including the Run for Hope, which raised money for the Leukemia & Lymphoma Society via the RALLY campaign, and cheering the New Jersey Half and Full Marathons.  This week I have another 50+ miles planned and don't expect there to be any problems. Last night's urban commute was completed at a 7:29 per mile click including a sub 7:00 mile coming off the Bridge.  Thursday, I'll be introducing 1/4 mile hill repeats into my workouts to make my lungs and heart bigger.  I'm hoping the SCBkR tHrILLer group will be out to run with!

TNT BK just before the Race for Hope 5k put on by the students of the NJHS at the Battery Park City School, which was only part of the day's training.  These runners completed between 9 and 18 miles before noon.

With miles up and french fry consumption down, I've been losing fat at a descent rate.  Nothing extreme- it's probably one pound a week now, but I don't weigh myself so I don't really know.  I just go by feel- how my jeans fit, but most importantly, how I feel on a run. I am pretty excited about being at a point that I'm happy enough with to eat fries again.  I miss fries.  Especially from Bear Burger and Dram Shop. And Daisy's disco fries.  Yum.  I think I'm close.  I probably have another month before I start cheating giving myself a french fry allowance. Maybe sooner if I continue with these 50+ mile weeks in a healthy way!

Flea market find after a trail run in the Atlantic Highlands on the Appalachian Trail with the team. Now I'm gonna eat waffles for breakfast, too!

Spring Exponents

Sunday came sooner than I was expecting.  The result was a 1:41:41(ish) half marathon time- better than I was expecting, though worse than I was hoping.  I paced myself well and maybe held back more than I had to, but only slightly. I achieved negative splits, managing the head and tail winds well.  Nothing ached and nothing was strained.  The race itself was small- no medal and only gun time. Of 348 finishers, I placed 74th which puts me in the top 21%. The results are still far from where I want to be  But all in all it was a good outing.

I've barely gotten in any speed work.  I did a few hill repeats with Laura a couple weeks ago and some fartleks during my urban commute workouts.  I was tentative about pushing because my base wasn't feeling substantial enough.  But I now have 4 straight weeks of 30+ miles each, including a half marathon race, done.  I'm recovering nicely from the race and am hungry for speed.

The Thursday Thriller workout has been a great midweek short recovery session.  With my urban commute workout and coaching miles the night before, only about 12-13 hours separate these two workouts.  The SCBkR crew has been a great motivator, from Laura's texts to Kris's puppy pics to Amanda's photo directing... and brunch!  Yes- brunch on a Thursday.  I have yet to make it, but it's definitely a priority.

Thursday Thriller crew.

So I've taken down about 300 miles for the year and am on a 144 mile per month pace currently.  I don't expect that to be my final average, but -just gonna geek out a bit here- if it were so over all 12 months, my year total would be 12³.  I know, I'm a dork.

Next stop- a 5k test in about a month.  Time to reacquaint myself with North Hill!

Year of the Snake

It is the year of the snake and I've just been reminded how old I am.  February has come and gone, as has Chinese New Year (ok, ok, *Lunar* New Year to be less chino-centric).  Being that I was born in the year of the snake, this concludes my third calendar cycle of life.  Yep, I'll be thirty six this year.

My dad made these amazinng dumplings. This pic has nothing to do with running.  But I had to share.

I don't really worry about age (yet).  But more than *western* new year, the coming of my fourth year of the snake has made me reflect.  I don't do resolutions, but I do like goals and lists.  Someone recently told me that I was a goal oriented person.  I never thought of myself as such, but I think she's right.  Maybe many of you can relate to this, but if I don't sign up for a race that kind of scares me, I don't stick to my training.  I skip runs, don't bother with hills or speed, and eat a lot more french fries that the average human should.

Other than having these goal events, you all help keep me accountable. And by *you*, I mean you my friends who read this little blog, who I hang out with regularly, and who I run with.  You support me and hopefully you feel I support you.  I can declare my intentions and goals to you and you help me stick to them.  So thanks.

One of a handful of snow runs this season.  I tire of my running tights. Let spring commence!

If you've been reading along, you'll know the big goal for me this year (or longer if it takes) is to go sub three hours in a marathon. Complementing this, I have a goal to run 1,200 miles in the year (both lunar and western calendar).  I am still a long ways away.  Just this week was my first 30+ mile week (excluding race/coaching in Bermuda) since mid-July 2012.  I was surprised when I looked this stat up, but it helps explain why it's been so damn hard to make the climb back up and develop the base I need to achieve this ambitious goal. 

To put things further in perspective, I only had 3 weeks of 30+ mileage since running the 2010 NYC Marathon.  Only three.  Including Ironman training.  Wow.  But in the glorious season leading up to that race, between the end of May and end of October, I had 14 weeks of 30+ mileage, including a few 40+ and a couple 50+ weeks.

This doesn't come easy to me. Speed.  I say this to people and I don't know if I am believed.  I have to work for it.  My running log doesn't lie.  When I compare myself to the 2010 version of Joel, I'm definitely slower.  But I'm hoping that I'm also smarter and that me patiently building a healthy base will get me where I want to be.  Time (and race times) will tell.

I took the team to the Palisades Park in NJ and made them scale these stairs.  Twice.

Bermuda Baseline

The Bermuda Mile took me 6:17?  Really?  Did I get lost in the triangle somewhere?  Slow.  Granted, I wasn't pushing hard-  I was probably at 85% effort.  And sure, I was sick... But still, that result disappoints me.  I was hoping to clear 6:00 with that effort level.  I was well off pace.

Though my mile was slower than I wanted, this first race of the Bermuda Triangle Challenge was a fun event.  I love the distance and I loved that the team loved it, too.  Hamilton shut down their main street and came out to cheer. The band played and the kids raced. It was a fun venue.

The Warriors take Bermuda.

I am fired up for the mile.

My 10k finish time was 49:50.  I was aiming to get under 50 minutes and run at 85-90%, which I accomplished- barely.  It was a damn hilly course and my under-conditioned legs felt it.  But it was fun and quite beautiful.  And I was still able to get back out and cheer for and support my team.

Very enthusiastic high-five with Ava!

BK TNT ready for the 10K.

Finished up the race and came back to cheer, of course!

My original plan was to race all three events, but I wasn't very diligent on my training.  I wanted to at least race the half marathon, but I scrapped those plans Saturday night.  I had been fighting a cold all weekend and it was winning.  Luckily, Amanda found me on the course and we paced each other to a decent finish.  I clocked in at 1:56:34, again doing about 85-90%.  If I had raced it, I would have targeted a 1:45:00 finish.

Amanda and I finish the half with smiles.

The weather on Sunday was wet.  Very wet.  Amanda and I finished, changed into our coach shirts, and headed back out.  The only way to stay warm was to run.  Our legs were pretty tired, but the team is a huge motivator.  It took me too long to get my act together and I missed a few half finishers and didn't get to see some full marathoners finish their first loop.

But as soon as we got back on the course, we saw TNTers coming. I was trying to make my way out further in the course, but it felt a bit like swimming against a current in a river- in more ways than one.  I'd see a TNTer and run with them a bit.  Then I'd let them do their thing and head out to find the next.  The back and forth pattern didn't lend to be getting very far out.  I only made it out to mile 23 or so.  I was hoping to get closer to 20.

And then there was the rain and the street-rivers it created.  The water was ankle deep in many places along the stretch I was running.  I was probably carrying an extra five pounds of water in my clothes, maybe more.  Teammates almost had to swim to the finish at that point.  It was challenging.  And it was lonely out there.  Everyone did finish though, and our last runner came in at about 5:30 which was great.  I was proud.

Cold and wet and still out cheering for TNT and everyone else.

Seriously. Look at that rain and that energy (and that hat on Katie's head).

Josh has an entourage as he approaches the finish.

 After, I ate an overpriced not so good burger then headed to the hotel where I crashed hard.  I developed a fever.  My body fought so hard to stay healthy for these events and finally gave out.   I was happy.  I popped some drugs and napped. I went to bed early that night, chilled the next day, went back to 18 degree New York City for a couple days and was pretty sick for the week.  When I got to Miami on Friday (I know- hard life) I was still sick, but on the mend.

Bienvenido a Miami!  Race morning.

So where do these Bermuda times put me? Way way off my PRs.  I have a lot of work to do and it starts now.  I've signed up for the Suffolk County Half Marathon in March.  I plan to race the hell out of it and really test myself.  It's hard to say what I'll be able to do and with just 6 weeks of solid training to between today and race day, I think getting a PR may be a stretch.  But let's see.  Let's see how well training goes and how disciplined I can be.

Bonus Bermuda Pic.

Bonus Miami Pic.

It's About Time

What's on the calendar?  What's in the pipeline?  What's up next? When asked of a runner by a runner, the subject is obvious: the next event.  I ask this often of my running friends and I've been asked this quite a few times since finishing the Ironman. Where does one go from there?  My answer had been the Prospect Park Turkey Trot.  Now that's done, it's the Bermuda Triangle Challenge- a modest one mile race (Friday), 10k race (Saturday), and half marathon (Sunday) combo.

The Team trotted with me around Prospect Park.

I will be completing this with Team in Training as a fundraising participant and will be coaching the even as well.  If you need a cause to donate to before the year is out, please consider dropping a few bucks here.  This will be a fun event and I'm looking forward to it.  Is this the next big thing for me?  Well, I guess not.

To Boston Qualify was my goal back in 2010 when James and I were tearing up the roads of Brooklyn, Manhattan and London.  He got his in Philly that November.  I got 10 miles worth of cramps in NYC which led to my electrolyte geek-out and a search for my mid-sole. Then in July 2011, I kind of got sidetracked when I signed up for what I thought would be my only chance to do an Ironman in my backyard (US Ironman Championship in NJ/NYC) and train with TNT.  I feared this may be the only TNT IronTeam ever. As it turns out, IronTeam is back for 2013, but the NJ/NYC Ironman is not.

A running rendezvous with James in London.  Oct 2010

Since that fateful fall season of 2010, Boston has lowered its qualifying time by 5 minutes, done away with the grace 59 second overage, and I turned 35, putting me in another age group.  That all equates to almost no change for my qualification standards, but a big change in my attitude.

Boston says I need 3:09:59, but for me, it's no longer about the BQ.  I want a sub-three finish time.  This is the next thing on my calendar even though it has no fixed date.  I'll be chronicling my progress in the coming months. If all goes well, my PRs posted to the left will be updated regularly.

Happy Holidays to you all and have a great new year.