Race Report: Boston Buildup 25K

This was technically a training run, but considering how useful this race series is for anyone in the tri-state area who’s training for Boston or another spring race, I’ll treat it as a race report.

I ran this race last year, also as a training run. It was my big 15 mile Mpace training run at the time, so I ran harder last year than I did this. I’m earlier in my training cycle than I was at this time last year, so I’ve not quite worked my way up to such lengthy Mpace efforts yet. The event takes place in Norwalk, CT and typically attracts around 150-200 runners. Whereas last year was quite cold, we had great (if a little warm) weather this year: low 50s at the start and overcast, although the clouds burned off for the second half.

For better or worse, I tend to have a selective memory about extreme changes in course elevations and physical pain. This race offers both in abundance! In fact, last year when I ran this race, I distinctly remember feeling something give in my calf on the worst of the early hills (Bald Hill Rd). That turned out to be the only time I’ve had anything resembling a real injury. Considering how bomb-proof my legs are, that’s saying something about this course.

Anyway, the race goes a little something like this:

First, you start on a nice downhill. This gives you plenty of opportunity to remain blissfully ignorant of the horrors to come, or obsess about said horrors, depending on your personality type.

Less than a half mile later, you have the first of the hills, a climb of around 120 feet over a third of a mile. Miles 2 to a little past the 5 mile mark are rolling. Then you hit the first of several big climbs that will take you up (or, rather, up and down) another 300 odd feet in elevation over the next 4 miles. I stupidly thought the worst of it was over just past the 7.5 mile mark, and proceeded to fly along on the extreme downhill, only to be met with an additional 70 foot climb for the first three quarters of mile 9. Then, at last (or so I thought), the climbing was over.

For the most part, it was. For the most part. There was ample opportunity to motor the downhills using what was left of my legs. But there are two nasty uphills later in the race: The first is a 85 ft climb over .25 miles at mile 12; the second a 100 ft climb, also very short and steep, at 12.5. Only then are you more or less home free.

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Since this was a training run I didn’t race it all out. It was windy on the way out, which also forced me to take a conservative approach. On a course like this, trying to lay out a mile-by-mile pacing plan is pretty silly. I had no specific time goal, although I did want to maintain around a 7:20 average pace if possible, and beat last year’s time of 2:01. I managed a 7:22 pace, which was close enough. I wish I’d had more oomph in my legs for the last 5-8K, but I worked with what I had and did manage to pass about eight people (including three women) for that stretch. So I guess this course beats everyone up.

My watch read 16.2 miles, evidence of the piss poor job I did of hitting the tangents. The roads were not closed to traffic, so I figured since it wasn’t a real race for me, it wasn’t worth risking my life to shave some time off by veering back and forth across the roadway. Normally, I’m willing to risk maiming or death for a good time (and I do mean that in both senses of the phrase).

I made a token attempt at some cooldown running, giving up after a mile. Then scarfed down a high-quality bagel, which was documented by blogger Frank of rundangerously. It was a big photo opp day, as Jonathan and I posed with some of the other age group winners in the series in our free (bling) shirts before the race.

Me: Front row, far right. Jonathan: Back row, third from right.

Me: Front row, far right. Jonathan: Back row, third from right.

No official results yet, although my watch time was 1:58:48. Since the official results haven’t yet been posted I don’t know how I placed, but I think it was probably decent.

Update: Official time was 1:58:47, netting me 3rd in the 40-49F group and 13th Girl overall.

Boston Blowout 30K: Registration now open

Sign up here.

No biggie

I realized the other day that I’ve run nine half marathons. It is the distance I’ve raced the most too, by a factor of at least 2:1 in most cases.

I can recall when the half was my Big Goal, the frightening distance I had to train for over a period of months, and worry over being able to complete without falling apart. I also recall a time when racing one would completely obliterate me, meaning I’d have to go back to a hotel room and nap for two or three hours before I could function again.

Now, a half marathon is still a substantial effort, but it’s just another race. In fact, it’s a shorter race these days, what with a 25K on Sunday (a training run) and a 30K (all out race) at the end of the month. Racing 13.1 miles becomes a relatively low key proposition when you’re about to race 18.6.

Very soon, I hope to be able to put away a half in under 1:30, then hop in the car, drive 1.5 hours home, and still be able to carry on a semi-coherent conversation that very same afternoon. Or at least I’ll be attempting this feat in early May.

No comment

The weather people have been threatening us with a winter storm since Friday. My 25K race was moved to next weekend, which necessitated some rearrangement of my running schedule for a good two weeks as a result. I did a hard 17 miler yesterday since the shit weather was predicted to start early this morning.

As of 2:34PM, no snow. So I’m hitting the road for the my second recovery run of the day, given that I’ll likely be spending most of my running time inside this week.

Forecast is still for 6-12″. The question is “When?”

I thought we were out of the woods in terms of snow and ice storms, it being March and all. But, sadly, it seems we’re in for one of the biggest wallops of the season. No wonder NYC was just voted the third worst place to train in America.

Spring Race Training: Week 5

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I originally wrote a beautifully worded and utterly fascinating post for this week. But then WordPress failed to autosave it and it’s gone forever. So the clumsy, awkward presentation that follows will have to suffice.

I ran a shade under 90 miles this week and it feels quite natural to do so. To be fair, this was my average mileage over the summer, so it’s not a new experience. However, what is different this time around is that I’m not completely flat-on-my-back exhausted all the time. I’m doing three days of doubles per week now (and that’s set to go up to four days soon). Over the summer, I was doubling at least six days a week, sometimes seven, and I think that was way too much. I also didn’t have as much variation in the mileage from day to day as I do now, which I believe also contributed to an inability to truly recover.

Previous posts already talked about the bad run on Tuesday followed by the good one on Friday. I was thinking about these two runs and what made one bad and the other good and remembered a subject I’ve meant to write about but haven’t gotten around to. So I may as well do so now. The topic is hormonal fluctuations and how they can affect athletic performance in some women.

As I’ve tracked my training over the past couple of years, I’ve noticed a distinct pattern of performance degradation or enhancement depending on where I am in my menstrual cycle. To put it in simple terms, I run with all the speed and grace of an arthritic platypus in the days before and during my period (luteal phase), after which I gradually, but quite dramatically, evolve into a gazelle hopped up on speedballs in the four days or so before ovulation (follicular phase). If you find that you mysteriously run better or worse at certain times in the month, you might try tracking where you are in your cycle to see if there’s a predictable relationship. On a related note, some studies have shown that women taking oral contraceptives may also experience lower VO2 max during the luteal phase and/or elevated body temperatures (which can affect hot weather running), so there’s a double or triple whammy for some of us.

So you know all about Tuesday and Friday already. To bring this full circle: If you look at the four days that are outlined in red, that’s my period. Tuesday fell on the first day, which is often my nadir in terms of running performance. After that, things start to look up. I hope this means that I’ll be at my apex come the weekend.

Apologies if this is way too much information, and more than you wanted to know. It took me awhile to figure out that there was a connection between cycles and performance. I wish I’d read something similar much earlier so I could have cleared up some mysteries (and timed my races a bit better).

What’s left is a few recovery days during which I was pretty tired. But that’s what they’re there for. Today’s long run was a blast, actually. I woke up after 9.5 hours of sleep feeling great. The predicted inch of snow didn’t materialize overnight and we instead had a day of light rain, but never heavy enough to soak me through. I felt so good on my run that I threw in an extra mile, and picked up the pace in the second half, running several at 7:50 or well under. I’d like to be doing my garden variety long runs at a slightly faster pace than I’ve been doing them thus far (a flatter course on a clear path with no wind certainly helped today), so I’m going to be trying to get my average down closer to the 8:00 and below range over the coming weeks.

Week 6 bumps things up to 95 but removes the tempo running on Tuesday, adds a speed session of 300m repeats (for which I may break out the shiny new spikes), and ends with a 25K race/training run on Sunday.

A run down memory lane

My dad’s in town for the next week or so and last night we went in and met up for dinner. Over a meal and a nice bottle of wine, after discussing the stimulous package, the Madoff ponzi scheme and our upcoming trip to Oregon, the conversation turned to running (as so often happens). More specifically, my father’s previous life as a marathon runner.

Like me, my dad was a latecomer to running and ever later to the marathon party. In fact, our timelines are strikingly similar, with a few years of fitness jogging, followed by an experimental half marathon, then a full blown plunge into training for and racing marathons. We even ran our first full marathon at nearly the same age — he a few weeks before his 41st birthday, and I a few days before my 42nd.

When asked why he started running in the first place, my dad told us that he started right after he and my mother had separated (circa 1973). He’d moved across the bay into an apartment in San Francisco (an extremely spartan arrangement on Van Ness Avenue, right over the Silver Platter deli, and on the corner of a Muni bus line which was perpetually — and noisily — breaking down). Describing this two year period as the worst of his life, he recalled how he was working too hard and, in his words, “needed to do something.” With little disposable income, and this being years before there were such things as “gyms,” he turned to the relatively cheap (and infinitely portable) sport of distance running.

San Francisco is a great running city, and ran it he did. After a couple of years, he moved to Rome for awhile and ran there. Then he moved to New York, where he continued to run. By this time, a few years had gone by and running had become some combination of habit, addiction and outlet. These were still relatively early days (a time vividly chronicled in the documentary about Fred Lebow, Run For Your Life) and despite the presence of Rodgers, Shorter and other Olympic luminaries, everyday runners were still viewed as oddballs. In fact, he told us that when he first moved to New York (around 1976), he’d run around Central Park’s reservoir and would typically not see another soul.

Like so many of us who gravitate toward the marathon distance, he loved running long. We talked about the calming effect that such runs produce and how after awhile they become as essential as any other daily act, like eating and sleeping. As he talked, I remembered a few of the “running stories” he’d shared over the years, such as the one about a crazed hawk in Golden Gate Park that would dive bomb him every day. He must have run too close to its nest, and was as a result on its permanent shit list. The bird was so determined to scalp him that he took to running with a crowbar for awhile, and he’d bat at the bird whenever it attacked.

The other great story I recalled was his experience of running around the Circus Maximus in Rome. Ever the boy from the midwest, he was amazed at how many incredibly friendly young men would appear, seemingly out of nowhere, every morning. My dad’s a good looking guy (and had great runner’s legs). It took him a little while to figure out that he was being cruised.

His first half was the Hispanic Half Marathon (yes, it was really called that) in Central Park. He says he ran it and thought, “Well, huh, this is okay…” and immediately set his sights on running the New York Marathon. His first was 1978 — also Grete Waitz’s famous debut — although he finished about 45 minutes behind the pigtailed Norwegian.

He recalled how the network he was working for actually did a news story about him — the wacky newsman who runs! ha ha! — and he said he interviewed Fred Lebow several times over the years. He was right on the cusp of “jogging”s explosion in popularity and in fact proposed a book to his agent with the theme of “running around the world” — a collection of essays about his experiences of running in weird places (why am I thinking of Haruki Murakami right now?) — a sneakered travelogue of sorts. He was told no one would ever buy it as there was no market for it. If he’d only waited about four or five years…

Like me, my dad loved the training and the slow-build of excitement while doing all that preparation for one event on one day just once or twice a year. But, as a traveling journalist, he eventually found wearing the sometimes impossible reconciliation of rigorous marathon training with the long, unpredictable hours and constant travel required by his job. Somehow, once he was reduced to getting up at 4AM to run 55 laps around a Holiday Inn somewhere in Kansas, what had made it pleasurable (or even sustainable) had started to seriously ebb.

He would run a total of five marathons, with a personal best time of 3:14. While training for his sixth, the Marine Corps Marathon, he stepped in a pothole and tore his meniscus, necessitating total removal of the torn cartilage (knee surgery hadn’t quite evolved yet). With no shock absorber remaining, he never ran again.

I think of my dad when I run sometimes, how similar our paths have been, as are the particular aspects of running that motivate and gratify us. His interest in my running is genuine, never just polite. I thank him for that, as well as for the marathon-friendly genetics he seems to have passed along to me.

Spring Race Training: Week 3

09spr-training-03Week three was marked by two things: a continuation of my nagging right groin issue and a really good 20K race/training run on Sunday. I also unexpectedly reached, after five long weeks, my treadmill tolerance saturation point in dramatic fashion, stopping a 14 mile aerobic run at 13.3 miles, simply unable to take another minute in that room, on that contraption.

I hesitate to even call this a high mileage week since in just a matter of weeks my recovery week mileage will resemble what I ran and I’ll be hitting triple digit weeks again for the first time since the summer. But last week I ran a lot of miles, with all except the race run inside on the treadmill again.

Since my leg was still bothering me, I did almost all of my recovery runs at a ridiculously leisurely pace, skipping the strides as usual. I also skipped the 400m intervals in favor of giving my leg further opportunity to heal. I did feel quite good on Thursday, something that’s reflected in the pace at which I did my easy run.

I’m guessing that the extra helping of R&R offered by skipping the speedwork contributed to my good effort on Sunday, which I would characterize as something falling in between a training and a race effort. I raced about 75% of the course.

The good news is that we’re finally getting a spell of warmer weather. I can see our lawn for the first time since December. I’ve got a set of 1200m intervals scheduled for Friday and, unless we get colder temps plus precip again, it’s looking like I may actually be able to run them outside, on a snow- and ice-free track.

The next Mpace training run is in three weeks — the Boston Buildup 25K. I ran that one last year and, unlike the roller coaster course for the 20K, the 25K course is easy to get your head around, if not run: go uphill for sevenish miles, then go downhill for eightish miles. Total climb: +2,456; total descent: -2,600.

Week 4 is a recovery week, with just a little tempo running on Tuesday, one doubles session on Thursday, the aforementioned intervals on Friday and a fast finish 17 miler on Sunday.

Race Report: Boston Buildup 20K

Just a quickie report, since this was a training run and not really an all-out race effort.

This race starts at the Southport, CT railroad station and goes inland. And, let me tell you, it is hilly! With the exception of the Boston Blowout 30K (not technically part of the Buildup series), all of these Boston-prep races are very hilly. As I was struggling up my fourth extreme hill today, I found myself wondering if I really do want to ever run Boston. It never looks that bad on television, but, then again, neither does eating worms or climbing Mt. Everest.

It was actually a perfect day for racing in terms of temperature. I did a two mile warmup in tights, long sleeve, hat and gloves and was hot within half a mile. So I changed into shorts and a tech tee and that turned out to be perfect. Unfortunately, it was very windy, with a wind coming primarily from the west/northwest, although it was a swirling wind and would sometimes blast from the south too, usually at the most inopportune time.

I had a pacing plan of 7:05 or so for the first 3 miles, then 7:15 for the next 3, then try to run around 7:00 or better for the rest. That all went to hell pretty quickly given the hills and wind. I don’t know my exact time, since I again forgot to turn off my watch, but it was somewhere in the area of 1:31:15, or around 7:22 pace average. I don’t know the details of my run beyond mile 9.26 since my watch lost contact with the satellites for the remainder of the race. That coincided with a 10 minute downpour from miles 9.0-10+. So that certainly slowed everyone down, although I must say I’m getting better at ignoring horrendous weather conditions, at least from a mental standpoint.

I was running with guys for all of the way. I didn’t spot one other woman, so the ones who beat me must have been quite a ways ahead, and I didn’t look back to see who was behind me. I was told at the 10K water stop that I was woman #7, and no one passed me, so I guess I was seventh overall. I managed to pass a few guys in the last three miles, though, improving my overall field placement.

I’m fairly certain I could have run this faster without the wind, hills and 70 miles on my legs already for the week. But it’s hard to know how much faster as it truly is a difficult course, with a few monster hills that go on for a good half mile or so. At least I had the experience of passing a few people on those uphills, and I flew on the downhills. My time was good for first in my age group, which was a pleasant surprise. My reward was a hot pink Asics long sleeve technical shirt. Good base layer, or shirt for wearing hiking so I can be easily spotted at the foot of a deep ravine.

I like these races because they are small, congenial and you can just turn up, find parking and race hassle free. Yet, they’re pretty competitive, too, I suspect because not only are lots of the participants actually using them to train for spring marathons (Boston or otherwise), but the pickings are slim for winter racing outside of the NYRR offerings, so serious runners take advantage of what’s there.

The letdown was that “the bagel guy didn’t come through” (RD Jim Gerweck’s words). The 25K Buildup race I ran (and will run in about a month) had the best salt bagels last year. We’ve been promised two bagels each next time around. Fortunately we brought bananas and PowerBars, which turned out to be especially lucky since we got caught in a horrible traffic jam on 95 on the way home, turning a 45 minute drive into a 2 hour slog home.

I napped for an hour and a half on the couch. Now I’m, uh, “rehydrating” with Yeungling and watching DVR’d English Premier Football, to be followed by semi-drunken viewings of the Reebok track meet (I’ve already had a few spoilers, unfortunately…but no matter) and Tropic Thunder. Thank goodness next week is a recovery week and I only have to run 3 miles tomorrow…

Good news, bad news

The good news is that the weather forecast for Sunday’s 20K race in Connecticut is 50 degrees, and above freezing at the 9AM start. I don’t think I can even remember what 50 degrees feels like. The bad news is that a steady 25mph wind, with gusts up to 40mph, is also forecast. Should be an interesting race.

For running wonks: An excellent analysis of Olympic lap times

How fast is Tirunesh Dibaba? Other-fucking-worldly fast, that’s how fast. Read about her spectatular last lap in the 10K final and more from the BBC.