Icing on the Cake!

I entered this week with serious trepidation. If you look at my running log from the end of September 17-23 leading up to Bay State, this is when the wheels came off. The stage was set for some deja vu. Back in September, I was a participant in a bit of insanity called the Reach the Beach Relay. I did three pretty tough and hilly legs that totaled about 21 miles. Then, I overtrained the following week and during my last long run, three weeks out from Bay State, did some serious damage to my ITB. I never recovered and derailed my chances of qualifying at Bay State.

So, back to the present! After another hilly and tough race in New Hampshire, my legs were a little beat up going into the last week of hard training. To further compound my situation, I had an emergency in lab that found me stuck there until 3AM in the morning. Not much in the recovery department! I did manage to squeeze in an ice bath a couple hours after the race. It's become a priority in my post-long run recovery and my legs feel much fresher the following day. The pool run on Monday also helped my legs loosen up. After my "learning experience" from the last training cycle, I took my Tuesday run very easy. It had snowed during the day and it was some of the most peaceful running I've experienced in the last couple months. I ran by a couple reservoirs and the combination of the soft snow and snow cover on the reservoirs made it a memorable run. I had a mild scare on Wednesday with my ITB, feeling more than normal stiffness in the left leg. I have been doing some more hip flexor stretching on the advice on my PT, but that seems to aggravate the injury more than it helps, so I'm going to hold off on that until after the marathon. At this point, I thought history was repeating itself again! I was going to bail on cruise intervals on Thursday, but my leg loosened up and it turned out to be one of the best interval workouts in a long time.

The highlight of last week was making it through my last 22 miler without incident. The 22 miler on Sunday was just awesome, and I'm very happy with my pace and how comfortable it felt. The route was tough, so this was a good confidence booster going into the taper. The biggest priority was just getting through it without injury, so the fact that it was such a comfortable run was icing on the cake! My HR stayed consistent except for the tough uphills, especially miles 12-13. There was some drama along those hills; was charged by a vicious Bernese Mountain Dog. Because of mental fog, I thought the dog was friendly, but I dodged to the side as I realized it wanted to rip a chunk out of me! I think my HR must have jumped 10 bpm. I ran towards the owner, at which point he apologized, "I'm sorry, he's usually not like this, but he doesn't bite." Great... real reassuring. Maybe he just doesn't like skinny Asian guys in tights. Regardless, the rest of the run proceeded without incident. I started fatiguing a bit around mile 18 but unlike past long runs, I didn't slow and my HR went up about a 2-3bpm at the end. This is probably what those last 4 miles of the marathon will feel like.

Here are the pacing and HR details:
0-10: 1:18:40 (7:52 - 145/158)
10-20: 1:18:55 (7:54 - 148/165)
20-22.2: 17:04 (7:45 - 150/159)
Total: 7:51 pace - 146/165

1/22-28 Week Summary:
M: AM - 30min pool run, PM - 30min core training
T: 9m easy (8:40)
W: AM - 40min pool run, PM- 30min core training
R: 8m total, 2m w/u, 6x1000m Cruise intervals (avg 3:54 - 6:15 pace), 2m c/d
F: off
Sa: 6.6m easy (8:58)
Su: 22.2m (7:51)
Total: 45.8m

Thanks for your well wishes. As always, I would love to get input from you. The taper begins!

Reebok Boston Indoor Games

If you still think that Track & Field isn't a compelling spectator sport, you weren't in attendance at the Boston Indoor Games. Every year, elite runners from around the world descend upon Boston to duke it out at the Reggie Lewis Track. Tonight marked a first for me; I have never witnessed the setting of a world record in person. Tirunesh Dibaba essentially made a solo bid at the indoor 5000m world record and it was quite a site to see the Ethiopian cheering section doing the wave every 34 seconds... every time she ran by.

However, the race of the night for me goes to the men's 3000m. Although the outcome of the race was never in doubt, it was mesmerizing watching Craig "Buster" Mottram toy with the field for most of the race, and then blow them out of the water over the last 2 laps. He just exudes personality, something you don't normally see with distance athletes. You can find the race coverage below...

Reebok Boston Indoor Games

Held: January 27th at Reggie Lewis Track & Athletic Center, Boston, MA

1 world record, 5 national records fall at Reebok Boston Indoor Games

Tirunesh Dibaba of Ethiopia shattered the world record in the
women's 5,000 meters, while Shalane Flanagan deconstructed the American record in the RBK women's 3,000m Saturday at the Reebok Boston Indoor Games. Two Australian national marks and a New Zealand AR also fell on the first stop of USA Track & Field's Indoor Visa Championship Series.

The double world champion at 5,000 and 10,000 meters, Dibaba put on a solo effort in the 5,000 Saturday night that was nothing short of awesome. Known in some circles as "the baby-faced destroyer," Dibaba destroyed in own world and Ethiopian record, running 14:27.42 to crush her own record of 14:32.93 set at this meet in 2005.

The 2005 USA outdoor 5,000m champion, Flanagan ran 8:33.25 in the RBK women's 3,000 to bury Regina Jacobs' previous 3, AR of 8:39.14. It was an epic run by the Marblehead, Mass., native, who ran off the shoulder of Meseret Defar as Defar went for the world record. Flanagan challenged Defar on the backstretch, with 100 meters to go, bringing the capacity crowd to its feet. Defar outlasted Flanagan to win in 8:30.31, the #5 performance all-time. Flanagan improved her own personal best by more than 20 seconds, while Kim Smith's third-place time of 8:38.14 also was a national record.

Record runs

Unofficial results provided by Parker Morse for the IAAF had Dibaba's kilometer splits at 2:55.23, 5:48, 8:44.30 and 11:40.98. Mile splits were 4:38.76, 9:19.35 and 13:57.70, with a final 200m of 29.72. Dibaba said it was with two laps remaining that she felt assured of the record, but the huge improvement on her own mark did come as a bit of a surprise.

"Indoors, I was concentrating on this race, so I had the confidence to break" the record, Dibaba said. Still, "I didn't think I could break it by this much."

Trailing Dibaba in the race were countrywomen Ejegayehu Dibaba - Tiru's sister and the Olympic 10,000m silver medalist - in 15:09.48 and Aheza Kiros in 15:26.43.

Oceania needs a new record book

Athletes from Down Under came out on top Saturday. Sarah Jamieson set an Australian national record in the women's mile with a time of 4:28.03. She was followed in the race by two-time U.S. Olympian Shayne Culpepper, coming back from pregnancy with 4:31.35.

In the men's pole vault, #1 world-ranked Steven Hooker vaulted to a NR 5.81m/19-0.75 in his first ever indoor meet, thanks in part to the generosity of American record holder Jeff Hartwig. With Hooker's pole's lost in transit, he jumped on his competitor's poles. "It's the second time I've used Jeff's poles and beat him," Hooker said sheepishly. "But he's won a lot more than me." U.S. champion Russ Buller was second at 5.61m/18-4.75, with Hartwig third at 5.51m/18-1.

Kim Smith of New Zealand was third in the 3,000, setting a national record with her time of 8:38.14.

New American stars emerge

Several young Americans emerged as stars in their respective events at the Reebok Boston Indoor Games.

Nick Symmonds, a seven-time NCAA Division III champion, left no doubt that he is a major player on the professional scene by winning the Smartwater men's 800m run in style. Running a controlled race, Symmonds came through 400m in third place, the second man behind the pacesetter's split of 53.2. Sam Burley then took control of the race, leading Symmonds by several yards before Symmonds moved past him in the final straight to win in 1:48.15. Burley, who now trains with Alan Webb's training group, was second in 1:48.66 with 2001 World Indoor champion David Krummenacker third in 1:49.29.

Recent Ohio State grad Dan Taylor quickly went from top collegian to vanquisher of the world's best throwers in he men's shot put. The 6-6, 335-pound Ohioan put all of his throws over 21 meters, including two over 70 feet. He won the competition with a best of 21.57/70-9.25 to prevail over world #2 ranked Christian Cantwell (21.36m/70-1) and #1 ranked Reese Hoffa
(68-4.5)

In her first race since forgoing her final year of eligibility at Texas, multi-time NCAA champion Marshevet Hooker won the Visa women's 60 meters in 7.24 seconds over Miki Barber (7.28) and Sheri-Ann Brooks of Jamaica (7.29). In the Visa men's 60m, 2004 Olympic 200m champion Shawn Crawford came on late in the race to win in 6.55 seconds over DaBryan Blanton in 6.58.

Middle-distance kings

In the men's mile, Alan Webb turned in a bravura solo performance. The two-time U.S. outdoor champion followed the designated pacemaker through splits of 55.3 and 1:56.2, then went through 1200m in 2:56.8 before finishing in a personal-best of 3:55.18. Kevin Sullivan of Canada was second in 3:57.33 with Mark Fountain of Australia third in 3:57.76.

Craig "Buster" Mottram of Australia turned in an easy victory in the RBK men's 3,000m, waving to the crowd as he cruised to a win in 7:39.24, with Markos Geneti of Ethiopia second in 7:42.72.

Other winners included Jenn Stuczynski in the women's pole vault (4.63m/15-2.25), David Payne in the RBK men's 60m hurdles (7.58), Perdita Felicien of Canada in the women's 60m hurdles in 7.97 and Monica Hargrove in the women's 400m (52.85)

In exhibition events, Massachusetts native Mark Coogan won the men's masters mile in 4:24.71, Danielle Tauro won the American Track & Field Girls' Invitational Miles in 4:52.20, and Duncan Phillips to take the American Track & Field Boys' Invitational Mile in 4:09.20.

The 2007 Visa Championship Series continues Friday, February 2 with the 100^th Millrose Games in New York.

Weekly Summary 1/15 - 1/21

4 weeks to go until Austin!

Tougher week with intervals and pretty nervous about Boston Prep 16 miler, which turned out well (see race report below)

M: AM 40 min pool run, PM functional training
T: 9.1m total, 4.5m w/u and c/d, 6x1000m @ 5:51 pace
W: AM 40 min poool run, PM functional training
R: 10.2m @ 7:42, some hill surges
F: off
Sa: 6.5m @ 9:06
Su: 20m total, 16 mile race in 1:52:27 (7:02 pace)

Overall, 46 miles and a good training week. One more solid training week and its tapering time.

1st Post! Boston Prep 16 miler Race Report

Welcome to my first official post! I know this is a rather unorthodox way of opening up a blog, but I promise a post soon on my running background, goals, why you should be reading my blog, etc. For now, enjoy the race report and pics.

Boston Prep 16 miler
The route

This is an interesting race given its placement in the dead of winter in the hilly backroads of Derry, NH, 12 weeks out from the big show in Boston. Despite its location and moniker of being "moderately challenging," it's developed a cult following among the marathon crazies of New England and further afield. I guess you could count me among the crazies, although I was a bit skeptical, especially after parking 15 minutes from the school and braving the cold walk to the school gym. (that's me on the bottom right). I was surprised by the level of enthusiasm in the gym given the wintry conditions we were all about to face.


I ran into one of my classmates and the pre-race banter got our minds into racing mode. This race was a tune-up race for me as I'm aiming for a boston qualifier effort at Austin in 4 weeks (3:10). My dilemma was to race or not to race? I was still playing multiple choice as I went out for a 2 mile warm-up jog:

A. Race it, i.e. 6:45-6:50 pace
B. Do a marathon pace (7:10-7:15), always hard given its a race.
C. Go out at marathon pace, pick it up after mile 8.

Usually at this point in the race preparation, the jitters are setting. However, I was surprisingly calm as I set out for my jog. I also found that it wasn't quite as cold as I thought it would be. My legs felt pretty fresh, so I decided to start off reasonably fast and see how I felt.

When I returned, the race director announced a 10 minute delay. I probably should have hit the toilets again at this point, but against better judgement, I didn't. The cattle herding commenced at around 9:50 or so, and I jogged off to the start line, about a quarter mile or so down the street. I noted the tough uphill grade towards the finish line. Its always nice to see the finish line at the beginning of the race so that when you make the last turn of the race, your not wondering if the finish line will ever come! I lined up with my buddy near the front next to a van for windshielding purposes and listened intently to all the Patrick Moulton gawkers (that's him on the right). I wonder how he deals with being a major celebrity at these minor races.

Anyway, on to the report. I set off pretty comfortably and using my HR monitor, tried to keep it around 160, not letting it creep over 170 on the steep sections. As you can see in the picture, I was more interested in checking it than looking at the camera! I went through 2 miles at 14:00 right on the dot. Mile 3 surprised me, as my split was a 6:22. After checking the race profile, that turned out to be downhill mile, so that made sense. At this point, I started keying on some people to try to maintain a stable pace. The hill at mile 5 (7:19) was reasonably comfortable. I was cruising until mile 7 (7:13) or so, when I chose a long downhill to make a pit stop. That decision at the beginning of the race came back to haunt me. I lost about 30 seconds and it threw off my rhythm a bit.

I was a bit overdressed, at least on top, and ended up taking my hat off about a mile into it. The jacket was a godsend, though, because boy some parts of the course were windy. I remember a guy passing me around mile 9 who's sweat had frozen on his fleece... it looked like he was covered in dandruff.

I had my first gel a bit after mile 8 (6:38). It's an interesting experience washing down a cold thick Gu with frozen water, but I guess that's what I get for a mid-winter race. Before I had time to wash down the gel, that hill at mile 9 really hit me by surprise. However, it did get me mentally prepared for the big hill. Man, I thought that hill was never going to end. I thought I was trotting by the time I crested the hill at mile 12. After catching my breath, I had my last gel. At this point, I felt I had a satisfied my racing jones and my legs felt a bit tired, but nothing overwhelming. I didn't want to risk overdoing it, so I dropped it down to marathon pace and cruised for the next two miles. That wind between mile 13&14 on a right hand bend was pretty intense and it took a lot out of me battling through it. I got a 2nd wind after mile 14 and allowed myself to be pulled into the finish by a couple guys passing me that seemed to be finishing strong. I think I crossed the finish line around 1:52, so it was a 7:02 mile pace, much faster than marathon pace. So, given my choices of race strategies (A, B, or C), I chose D, none of the above. Not the soundest race strategy but fortunately I came to my senses and pulled it back for the last quarter of the race. The splits don't really bear that out, but the last four miles are mostly downhill.

I was pretty happy with the effort, considering the difficulty of the course. With 1 20 miler left before Austin, I think I'm in pretty good shape.

The post-race festivities were a pleasant surprise, especially the variety of food. The spread was amazing.... chili, vegetables soup, hot chocolate, 3 different kinds of wraps, pizza, and assortment of fruit. It was almost worthwhile to drive up just for the food. Those hummus tortillas really hit the spot! Overall, this race was a lot more fun than I thought it would be and I think I would come back for seconds.

Thanks for reading my race rant..... check back in for an update!

For you stat geeks, here's the readout from my HRM:
1. 14:00 (2m - 151/168)
3. 6:22 (162/168)
4. 6:46 (162/165)
5. 7:19 (165/169)
6. 6:43 (162/170)
7. 7:13 (168/167) - pit-stop
8. 6:38 (161/166)
9. 7:02 (163/166)
10. 7:13 (165/169)
11. 7:22 (163/169)
12. 7:49 (163/168)
13. 7:16 (156/163) - tough headwind
14. 7:09 (157/160)
15. 6:58 (156/160)
16. 6:36 (160/166)