We Got This: Reflections on the 117th Boston Marathon April 15 2013

I wrote the following after returning home on Monday April 15th 2013, after the terrible events that occurred at the Boston Marathon.

Before I rest I want to share a few thoughts. Like everyone I am trying to process and will never understand why the events in Boston happened.

It occurs to me that many runners who would have been finishing the marathon at the time of the tragedy could have been charity runners, those without a qualifying time who decided to run Boston for the personal challenge and to make a difference in the broader community. And that some of these victims and nearby spectators were their loved ones, or perhaps victims of conditions that the athletes are trying to cure or relieve. I find it particularly obscene the thought that such a population would be targeted in such a violent and cruel fashion.

Before the race I had the distinct pleasure to meet a fellow charity runner. He explained how difficult his journey was to get to this day, including his children having illnesses over the winter that required multiple trips to the emergency room. I offered the thought that crossing the finish line would be that much sweeter knowing he and his family had persevered through that difficulty. His projected finish time was anywhere from 4 hours to 4:30 that would have been dangerously close to when the tragedy occurred on Boylston Street. He told me his family would be waiting for him at the finish line. Luckily I was able to determine afterward that he and his family are safe and well.

I did not have the race I expected to have today, but that is immaterial. I struggled with various issues, including muscle cramps in my legs while descending Heartbreak Hill. As I went to stretch my quadricep muscle that was in pain, my hamstring in the same leg seized up and I fell to the ground. A very generous fellow runner stopped to help. He instructed me to straighten my leg while he pressed my toes toward my body, to work out the cramp. The athlete's name is Hyunsuk, Park IV from Daegu South Korea, bib number 6992. I made certain to remember his bib number because I was very impressed with his actions. A few miles later I found myself paying it back by helping another athlete with the very same issue. It took a moment for this man to accept my help, but I explained I learned the technique a mile or so before! I knew that my race was over due to my earlier issues, so it was really no problem to stop and help. At the finish I found the first athlete who helped me and made sure to thank him. We could not communicate very well because of the language difference but of course we understood each other. Here, in this relatively insignificant case, is a good example of the spirit of the marathon and I am fortunate to have experienced it.

And finally I was simply blown away by the sheer volume of friends and family who expressed concern about my well being and that of my wife, children, brother, sister in-law and parents who all were spectators today. My parents, Jon and Colleen actually traveled along the course, stopping at different points including at mile 25 on Commonwealth Avenue to see me. They cheered me on in Ashland, Natick, Wellesley, Newton and Boston - wow! It's hard to express what that feels like - but imagine what it is like to know that you have family that is moved to make signs for you like this one that my mother made. And to receive a surprise note from your wife in your duffel bag on race morning.

In runner's speak, "We Got This", and it's a beautiful thing!

Three, Two, One... GO!

Where did all the time go? Week 3 was a final high volume week including a pièce de résistance long run on the Boston Marathon course. And I am now wrapping up a two week taper period that featured lower mileage but recording a personal best in a 5K race!

I have been thinking a lot about race day, what it all means, why I run, and the meaning of life (ok most of what I just said). But for now I'll focus on the training highlights from these final weeks.

Week 3 Featuring Hopkinton to Heartbreak

M: 4.1mi, 34:08

Matt and I were both recovering from tough long run workouts from the previous weekend

T: 7.7mi intervals, ~53min: 

warmup, 5x800m at tempo effort with 2:00 recovery, then 4x200m at fast effort with 1:00 recovery, cooldown. The 200m intervals added to a feeling of "weight" that this final hard training week represented.

W: 12mi in 1:27:38, 

Joe and I turned the final 9 miles into a tempo run, 7:00 - 7:20/mi with many miles close to 7 minutes. The course is shorter than 12 miles so we had to spontaneously add on little neighborhood loops to get the required distance. In other workouts it had been Joe who would add on these loops, or (cruelly!) throw in a spontaneous hill climb on one of the toughest, longest hills around. This day it was me, feeling strong at mile 10. There, I used the creative licence that is running in the lead, and took a sudden right turn onto a road with a pretty decent hill climb.

T: 8.6mi in 1:03: 8mi + 6x150m strides

F: off

S: 23.16mi in 2:43:06: Hopkinton to Heartbreak Hill and some - with Joe Loureiro, Scott Graham and Peter Floss

Running Log Entry with Map

This run by itself could be considered an "event" and would take some time to recover from.

Joe and I ran a marathon-specific workout that included 3x10K with goal paces ~7:20/mi, 7:07, and 6:55/mi, followed by 4K at max effort at the end. We ended up beating the 10K goal paces, so it was a very successful run at a considerable distance. Since we started at the actual starting line in Hopkinton, we would be doing the 4K max effort portion as we ran up the Newton hills, culminating with the world famous Heartbreak Hill - what a perfect workout plan for the final long run! 

S: 3.3mi in 23:30 - ran faster than I imagined I should after saturday's monster long run, but it was good to get the legs moving as part of the recovery.

Me and Joe at the top of Heartbreak Hill after the 23 mile training run

Scott Graham finishing up the Hopkinton to Heartbreak run

Week 2 The Taper Begins, And a Personal Best 5K Race!

M: 4.1mi in 29:46 - with Justin Burdon.

I felt like I was going to run easy, then Justin and I got going and picked up a little speed. It was nothing out of the ordinary. As we were finishing up, he said he hoped he didn't slow me down too much, while I was thinking we had gone just a little too fast vs. my "easy run" goal! 

T: 6.36mi in 44:41 - 3x 400m @ half marathon pace, 3x @ 10K, 2x @ 5K, 2x @ 3K with 200m recovery @ goal marathon pace.

We didn't necessarily hit the goal paces in this one, feeling a little sluggish as we entered into the taper period, and still recovering from the 23 miler.

W: 9.1mi in 1:05 - a welcome downturn in mileage after running 11-12 miles on wednesdays for the last 2 months!

T: 5.94 in 45:51 - 4.7 mi  + 6x 30sec hill sprints

F: 9.94 in 1:09 - 

2 mi warmup, then 6mi at marathon pace (goal 6:52/mi, ran 6:38/mi pace), 2mi cooldown. First part of the tempo interval was run uphill, so I put a lot of energy into making sure I started out at pace. Once I got to flat ground I still had energy to push, and ended up running faster than planned.

S: off

S: Beacon Dash 5K Race

17:33 PR - second place overall. This time beats my previous PR of 17:49 set as a 17 year old! This course was very flat and fast (although windy), situated in South Boston's waterfront area on the campus of UMass Boston. And my previous best was done on a hilly cross country course. But of course I'm very excited to be running at this level of fitness - peaking at the right time I hope!

http://www.coolrunning.com/results/13/ma/Apr7_Beacon_1_set1.shtml

My sister in-law Colleen Locke works at UMB and was taking video of the event. It was also a very nice day with the family, enjoying time with Colleen, my brother Jon and my three children one of whom also ran the race!

Leading the Beacon Dash 5K before the first mile marker. "5:30, 5:31, 5:32!" shouted by a race volunteer: scary! Photo credit Jonathan Cain

Week 1

M: off

T: 5.6mi in 39:31 - with Will Swenson. 5x 1000m intervals, 1:30 recovery in between
Plan to run these at goal marathon pace 6:52/mi. Ran faster, but not too fast: 6:23/mi, 6:14, 6:23, 6:24, 6:46

W: 4.54mi in 33:46 -
Plan was to run only 3 miles, such a huge contrast to the usual wednesday workout that had built up to 12 miles before the taper. While this felt nice and easy these final runs leave me asking "what is the purpose of these workouts and when can we just race? !!!"

T: 5mi + 6x 100m strides
Planning to run with Matt Story and Paul Pennell. 

F: off

S: TBD

S: 2mi

Here is a picture of what 22 weeks of training for Boston looks like! I hope to be able to point to this body of work, and all of the stories behind it and be able to say "that is what it takes to..." do (whatever will happen on April 15th in Boston).

How I Got Here: Via Vermont!

This could be the longest delay ever between someone racing an event and posting a summary! I haven't written it during this almost year-long period, but I vividly remember running the 2012 Vermont City Marathon. I often think back to how I trained, performed, the circumstances surrounding the event, and what I'm going to do about it in Boston on April 15th.

A look back at Boston 2012

On April 16th 2012, I somehow survived the incredible heat, finishing Boston in just under 4:00. Many marathoners I know would do almost anything for that kind of performance under normal weather conditions! But my goal was to qualify for the 2013 edition of Boston (requiring a time no worse than 3:15:00) and in a long shot felt I could have challenged for a sub 3:00 marathon. During the race itself, after Heartbreak Hill I ended up walking a lot, accepting food, drink and ice from spectators and even from volunteers stationed at a Red Cross medical tent (the organization I continue to support with marathoning and fundraising). Given the intensity of the training we had gone through with a 3:00 marathon target, I actually felt ashamed of walking in some of these final miles. I put my head down and just thought about what was going on and how it fell  far short of how I imagined my first marathon unfolding. Of course given the unprecedented conditions there really was no need for that kind of negative thinking. 

Taking another Shot

Since it was my first attempt, I applied the conventional wisdom that after you run a marathon,  you need to take time off to properly recover. However, someone at work suggested I sign up for another spring marathon and go for the Boston Qualifier (BQ) time that I missed out on. So I considered this after taking 1 week off. With 5 weeks left until VCM, I decided to "replay" my training program - 3 weeks of higher mileage and high intensity, then 2 weeks of taper. I felt this was necessary, that my Boston performance did not truly reflect what I had trained for. I had to give it a proper attempt and establish what I was actually capable of achieving.

The problems started right away when my IT band tightness caused significant pain in one knee. I alternated days off and foam rolling with further attempts to restart the training program. One day I had to cut off a "long run" at mile 3 and hobble / jog home when a sharp pain suddenly appeared in that knee. After more than a week of this of this the stretching finally worked and I was back.

With 2 weeks left I did another final long run, almost the same workout as I had done for Boston: 3x10K at increasing paces, 7:20/mi down to 6:50. My training partners Joe Loureiro and Will Swenson each came out to join me for one of my three 10K loops. I skipped the last part of the workout at the end - that was 4K at "max effort" (foreshadowing!). But once I did those 3x10K loops at the goal paces, I went straight home and registered for VCM because I knew I could do it!

Almost there, and tired!

The intervening days between that last hard workout and the race were pretty busy with work, and also included coaching as my children started their spring sports seasons. The extended marathon training season was definitely wearing me down mentally (I was supposed to be done with all of this and moving on)! Then, I was unfortunate enough to get a stomach bug less than a week before the marathon! Luckily the illness lasted just a day and I could focus on hydrating and fueling up for the main event.

Race Weekend

We made plans as a family to stay in Vermont for the whole weekend, renting a cottage on Lake Champlain. I was very happy to have my family be able to participate in the marathon experience. It is important to me that we share in these experiences, since the training occupies so much of my time and effort for several months at a time. We all need to see that payoff for our collective sacrifices made along the way! The Vermont City Marathon course helped out significantly on race day. It ventures away from Battery Park on different routes, but returns back to the main area near downtown Burlington. This made it very easy for my wife and kids to see me and enjoy the experience. With this in mind it is a lot better than Boston's point to point course where I can only see my family for a few seconds.

The Race

My plan was actually to run the race as I had done my last major workout, in 3 10K segments of increasing paces, with a warmup preceding, some slight recovery periods between each interval (where I would take in some nutrition - GU chomps in my case). The remaining few kilometers were TBD - essentially left as a "gut check". In retrospect this was not the best plan, versus the alternative to identify a goal pace and run it consistently from start to finish. Hey, it was my second marathon, and in my mind it was my first real marathon since Boston was sabotaged by the weather.

I joined the Greater Lowell Road Runners just before the race and got to see a few of my new teammates at the starting line, Michael Brodeur and James Sullivan. James was hoping to run right around if not under 3:00 that day. I suppose on my perfect day I would be going for the same, but in reality James was in better shape and ended up running faster. The greatest part of this though, with the out and back design is that I got to see James several times on the course. He spotted me each time and gave me some awesome words of encouragement. He was just overflowing with enthusiasm - this such a great example of why I love running! We were in this thing together and shooting for big goals.

James Sullivan, Greater Lowell teammate competing in the 2012 VCM

James, rounding a final turn toward the VCM finish line

My brother Jon, his wife Colleen and her mother Kathryn all made the trip north to Burlington to watch me compete. It was great to have another cheering contingent out on the course in addition to my wife and kids. These guys are great, and Jon and Colleen were also out there in Boston, course-hopping from point to point trying to cheer me on as many times as possible. Their support helped make my "first" (really first two) marathons a truly special experience.

I remember on that first out and back just settling into a calm groove and thinking that I was truly enjoying myself. This is in contrast to how other runners had described this early section of the course: quiet, boring, no-scenery, divided highway. In my mind it was perfect, a place where I could settle in and quietly focus on how I wanted to run this race. It was going perfectly according to plan, and I was feeling great! Cloud cover rolled in and kept the sun from warming up the competitors (the forecast indicated the temperature could reach 80 degrees).

So rewarding to see my family and enjoy the experience together

I came back to Battery Park at mile 15-16 after surviving a tremendous hill climb that the race organizers call "the assault on Battery", a 6 block run uphill on Battery Street. There I was able to refill my bottle with cool water my family had held for me since the beginning of the race. After this point I saw Jon, Colleen and Kathryn. I was just about to start my third 10K interval and increase the pace accordingly. I announced boldly to Jon ,"It's almost time to start racing!". 10 miles to go and I was going to start dialing up the pace!

After the Assault on Battery St., refueling for the final 10 miles. Notice it is brighter (and hotter) at this point.

The Quit Voice, Avoid at All Costs!

My bold prediction was very quickly brought into a reality check. I was finding it difficult to maintain a sub 7:00/mi pace that I had planned at this point. It was warming up a lot, and this section of the course ran through neighborhoods with wide streets and no shade. By mile 19 I realized my pacing plan was not going to work out and it was time to focus on survival and getting to the finish. This is the point where you start looking for little kids with lemonade stands and refreshments, and desperately seeking out more nutrition. I was hitting the wall (again)! I love orange slices. I love watermelons! I really love popsicles! 

At this point in the race a spectator declared that we were running at a 3:05 pace. Now let me say when you start wearing down especially at these "far out" distances, the mind is a very powerful force (both positive and negative). The "quit voice" starts talking to you. And it won't ease up. You have to decide if you're going to give in to it. Well, I mostly listened to that voice and decided I could "coast" in with whatever energy I had left, and sneak in under that 3:15:00 BQ time I needed.

So I trudged along for the final 7 miles, not stopping to walk as I had in Boston, but not "ripping it up" either. I kept glancing at my GPS watch and noticing that the difference between my projected finish and the BQ limit was getting smaller and smaller. In the very last half mile I did try to push the pace to squeak in underneath 3:15. It didn't work and as I crossed the finish line I had a few moments feeling light headed, telling me that I really was completely out of energy, that there was nothing left to give in those final miles. My officiial time: 3:15:16 - 16 seconds short of my goal.

Mile 25+. I love this photo of my son waiting to give me five!

Proud father and family

A "Ken do" attitude with Jon!

Next up

A lot of runners I've spoken to about my experience give very pained expressions, imagining what it might feel like to come that so to qualifying for Boston. It's really quite fun to have these conversations and see the reactions. But I am honestly very comfortable with my performance and feel satisfied that I did everything I could in my first ever attempt at the 26.2 mile distance. I look forward to the immense challenge that this race represents and have taken on my training this year with a similar level of dedication. Furthermore I am armed with marathoning experience, great training partners and friends, and I think a better level of fitness that I hope can propel me to a stronger performance this time!

New Bedford Half Marathon, Weeks 5&4 Recap

Oh so busy the last few weeks, and peak training for a marathon does not help to produce compelling running blog content! I guess I have another blog "IOU", this time for a half marathon race writeup. Week 5 was basically about pain management in my left hip, then racing a half marathon in New Bedford, MA. Right on the heels of that race I was at the airport at 5:00 the next morning, for a brief business trip. Hip issues mostly behind me I was able to get in a track workout while traveling.

Fist pump at the finish line in New Bedford, photos courtesy of Jimmy Lee Shelton

Training partner Matt Story is pumped too! 

Training partner Joe Loureiro at mile 8 of New Bedford. Just wait and see what he was wearing in this race on St. Patrick's Day!

In the days leading up to New Bedford I was dealing with a sore left hip, with some discomfort on the outside bone, and then also in the joint. So I opted to skip thursday's workout and spent a good deal of time strengthening my hip flexors and glutes with a variety of XT exercises. This was done to the point that I felt some muscle tightness in my lower back while racing the 1/2 marathon on Sunday, so I think I did it right!

Both weeks were just short of 50 miles so given the circumstances I'm happy with the consistency of my training.

Week 5:
M: 4mi easy, midday with Matt, 33:23
T: 8 miles early a.m. with Joe; after 1-2 miles of easy running, drills and 6x100m strides, then do 5 x 1200m at tempo effort, with 2:30 of easy running between intervals. Ran the 1200m intervals at 6:07/mi, 6:06, 6:06, 6:06 and 5:49!

W: 2 miles in 1:25. very early a.m. 5:00 start. First 10K with Joe. Final 5 miles were sub 7:00.
T: (SKIPPED) - planned 7 miles, with 15 x 20 second uphill runs at the end of the workout
F: Off
S: 4.4mi easy in 33 minutes
S: 3mi warmup, New Bedford Half Marathon 13.1mi in 1:22:57, 2.4mi cooldown

Week 4:
M: (SKIPPED) - planned 3 miles. Busy with work travel
T: Herndon, VA: 10K in 43:37, 7:00/mi average for the workout; after 1-2 miles of easy running, do 20-24 x 200m with 200m jog at 5K to 10K pace. On Google Maps, I found a nearby middle school with a track - but discovered in the early morning darkness and wet/soggy conditions that it was a dirt (no, mud) track. So I ran some loops on the paved roads around the school for the first part of the intervals. Finished the intervals on the run back to the hotel.

W: Back in Massachusetts, 5:00 a.m., 12.3mi in 1:34 with Joe. Roads back home were still in various states of snow, ice and dry pavement after tuesday's winter storm dropped about 8-9 inches of heavy snow. Slower pace, but more effort required on the varied surfaces to achieve that pace. And, it was a hilly course too.

T: 7 miles; after 1-2 miles of easy running, do 2 x 2 miles at tempo effort with 1-3 minutes of easy running between intervals
F: Off
S: 4 miles
S: 15mi tot in 1:43:47, 6:57/mi for the workout: 2K warmup, then 20K alternations {1k at 6:34/mi pace, 1k at 7:07/mi}, 2K cooldown. Pretty much nailed the paces on the alternations meeting or exceeding the targets, with one exception - a 200 foot hill climb that fortunately was situated during one of the "rest" intervals. Joe loves to include this hill in our training runs -- sometimes spontaneously! This time its inclusion was planned. Managed an interval on the hill climb at 7:30/mi pace and was safely out of the climbing zone when it was time to start the next, fast interval. Last year I had to cut this particular workout short with soreness in one of my feet.

Summary after 19 weeks, just 3 weeks to go (and 1 week to go until tapering!):

That's Just How I Roll - Week 6 Training Recap

I have really interesting friends in the running community and it's fun to share training plans and workouts with them. Recently I've been getting some lively feedback on my own marathon training from someone who knows what he's talking about, considering he has run twenty six consecutive Boston Marathons!

"Tell him to train smart!"
"Ken you are going to either have one fast Boston or the blowup will be spectacular. . ."

"In Boston you are gonna blow up so bad!"

Now I don't want to name names, so let's just refer to him by a code name - maybe "Scotty", or just Scott.

This week Scott and I ran a portion of the Boston Marathon course along with several other members of the Greater Lowell Road Runners. We ran more than 20 miles from Natick, up Heartbreak Hill to Boston College, and back. As is typical during this peak training period, the long runs are actually specific workouts - broken down into shorter intervals done at paces a bit above and below your goal race pace, and designed to induce a training stimulus that will prepare the body (and mind!) for the specific event. Think of it as triggering the kind of fatigue you'll encounter late in a marathon, and learning to run through it. Before the run Scott cautioned me again on the risks to my Boston performance by doing so many faster paced workouts - to which I could only respond, "I guess that's just how I roll!".

Look at how these guys roll - impressive, no? That's what I thought.

The substance of the workout was a set of intervals at progressively increasing paces, with a 1K recovery at about 7:20/mi after each interval: 6k at 6:58/mi , 5k at 6:54/mi , 4k at 6:46/mi, 3k at 6:38/mi, 2k at 6:34/mi, 1k max effort. During the warmup, I tried to draw in Scott and another speedy runner Jill Trotter to join in the workout - no takers! So, I started on the first interval, pulling ahead from the group. Since there were no bathroom facilities where we started, I took a quick break at the Wellesley Community Center. My club mates were surprised to see me again when I caught them from behind a little bit later on the course. But it provided a great opportunity to run and chat with them for a little bit more. It seemed like the first 10.5 miles to the top of Heartbreak Hill passed by very quickly, feeling like a much shorter run. I also was meeting and exceeding the pre-planned paces. My Garmin Forerunner 405 GPS watch was beeping frequently, indicating I should slow down. Sure enough things got tougher (yet faster) as I returned back toward Wellesley and Natick where I had to climb those hills that on the real course are all downhill. But I managed to stick to the pacing plan throughout. 20.4 miles in 2:20 for a 6:53/mi average pace (by the way 6:52/mi is a magic number, needed to run a 3 hour marathon!).

Matt Story, club member and my "Accountability Tuesday" training partner

Jill Trotter (front), John Kleschinsky (back)

I do want to say that my experience with the Greater Lowell Road Runners club has been great! I am a relatively new member, and in fact it is the first time I've joined a running club. I chose GLRR because it has a wonderful youth running program that my daughter joined this past year. Also, GLRR organizes the Baystate Marathon and Half Marathon (I ran my first 13.1 race here in October 2011). For club members there are tons of group training opportunities, and some nice perks for those that like to run races in the USA Track and Field New England "Grand Prix" series.

GLRR runners and supporting volunteers before the run

50.6 miles for the week:

M: 0 (was to be a short 3 mile run, but things came up and I skipped it - perturbed, but it happens)
T: 8.2 miles; with Matt Story
16 x 400m with 200m jog in sets of four at half marathon, 10K, 5K and 3K race pace.
W: 12.2 miles, with Joe Loureiro
T: 4.5 miles + 6x 150m strides after run
F: Off
S: 20.4 miles in 2:20:25
S: 4.7 miles - with Joe, increasing paces along the way got the legs moving and feeling better after saturday's tough workout. Some additional hip flexor, calf and hamstring stretching later in the morning really helped.

Summary after 17 weeks of training for Boston, and only 5 weeks to go!

Boston Weeks 8 & 7 Training Recap Feb 18 - Mar 03

Week 8 split between Boston and warm sunny Florida! 45 miles. Cut out a run from the plan and shaved off a few miles on some others. Overall kept the workload intact even while taking a vacation break.

M: 4.28mi in 30 minutes - in the Saucony Kinvara 3, marathon race day shoes
T: 7.7mi tot - also in Kinvara 3 - 1.5mi w/u, 22x {200m, 45 sec recovery}: 39-48 sec per 200m
W/Fla: 6.7mi tot: 6mi in 40:44 with mid miles ~6:40, 6x 150m strides (28-30 sec per)
T: 10mi tempo: felt good and went with it. 7:21 mile 1, then 2-10 in 6:55-7:10/mi pace
F: off
S: 12+ tot: 9mi w/u in 1:07:31, then Run For Life 5K in 18:44 (6:03/mi average pace) including 2nd place overall finish! I ventured from my 15mi workout plan and decided to take advantage of this opportunity to run a 5K close by where we stayed on vacation. Met some very nice people after the race and heard inspiring stories from families representing organ donors and recipients. From my workout log:

Started out a few feet back of the line, not sure how fast or slow the field would be since I was on vacation and didn't know anyone here. I quickly realized there would be a very small lead pack but I was caught up behind some runners at the start and noticed the leaders jumping right out to their lead. After turning the corner into the main, wider street I moved around the crowd to go catch up with the pack. The race leader had already established a big gap and it was clear he was going to run away with it. I settled in and concentrated on my effort level and also kept an eye on the 2nd place runner who was significantly ahead of me but not by more than 50 yards. It took the entire loop around the golf course (2.9 mi) before I finally caught up to him and passed him as we re-entered the parking lot area and approached the finishing chute. After passing him I immediately let up since I was pretty tired, then heard his breathing right behind my shoulder. So I gave it one last push to make sure I wouldn't relinquish my hard fought position

S: 4.05mi in 27:50

Week 7 Florida then back home. 55 miles.

M: 8mi tot, 1.6mi w/up, then 3x {8 min tempo, 3:00 recovery}, 1.5mi c/d. Tempo interval paces were 6:28/mi, 6:24, 6:34
T: off
W/Bos: 11mi in 1:16:25, sub-7:00/mi pace for the workout. Wanted to go slower, but after 2 miles things just clicked and I went with it the rest of the way, basically a 9mi marathon pace run. Longest run in the Kinvara 3 shoes that are different (4mm heel to toe drop) than my New Balance M890 v2 shoes (8mm). My legs definitely felt tight afterward. My strategy is to incorporate the race day shoes into different distance and effort workouts, about 1-2 times per week. Soon I'll have to incorporate on long runs.
T/AM: 10.4mi tot: 9mi + 6x 30sec hill sprints. This one was supposed to be 7mi + hills but training partner Joe Loureiro and I took our usual mid week longer course that we enjoy.
T/PM: basketball, and XT while sitting out on game substitutions (3 rounds of burpees[10],  sit ups[30], push ups[20], lunges[10/leg], squats[25], leg swings).
F: off
S: 21.5 in 2:33:21, 7:08/mi (96% of goal marathon pace) - from my workout log entry:

Long run with Joe Loureiro. We did a combination of Joe's planned 17 miler and my plan that was a goal of up to 25mi at 90-95% of goal marathon pace (6:52/mi) - i.e., 7:12 - 7:36/mi pace. First portion of the run was right up there at 95+% or some miles in the middle of that range. Then after the first 14 mile loop we did a 5 mile loop with the idea that we would break up the remaining distance (whatever it would turn out to be) into smaller chunks rather than commit to a long 2nd loop. Here, it seems like we were going more at a marathon pace or in some cases a bit faster! Joe finished up at 20.5 mi distance and I went for another short loop in the neighborhood and came back to our usual finish line area. I knew that once I came back there I was going to call it a day, even though I could have gone a bit further. Solid work today that should give me confidence as we approach Marathon Monday in Boston. 

S: 4mi planned (now that I've said it publicly I guess I should go get that final workout of the week done!)

Summary with 16 weeks done, and 6 weeks to go to Boston:

Boston Weeks 10 and 9 Training Recap

These two weeks of training featured some pretty tough workouts. My feet and legs are definitely feeling the strain. Left foot soreness on the bottom part of the foot, some fatigue and soreness in the left hip flexor, and general soreness/tightness in the leg muscles and knees. For the foot issue I've been doing a couple of exercises and stretches that help treat and avoid plantar fasciitis, including using a belt to pull the foot toward me while sitting. Additional stretching and several body weight squats were added in and seemed to help me recover. I've been at this training plan for quite a while now, in pretty good shape, and remember thinking that there is still a long way to go until race day.

The long runs each week were a real highlight, including a first ever "double session" in week 9!

Week 10:
M: 5 miles - progression run with mile splits 7:30, 7:17, 6:49, 6:37, 6:22
T: 7 miles - intervals: 8-12 x 400m with 200m jog in sets of four at half marathon, 10K, 5K and 3K race pace. I'm not perfectly tuned into the various pace groups but am happy with the quality of the workout:

• 6:32/mi , 6:07, 6:09, 5:33
• 6:22/mi, 6:11, 5:49, 5:50
• 6:11/mi, 6:10, 5:47, 5:46

W: 11 miles, 1:22:41 - on snow covered roads! Training partner Joe Loureiro and I have been contending with various weather challenges on recent wednesdays including snow storms, ice and snow covered roads.
T: 6 miles; 6 x 150m strides after run, 49 minutes
F: Off - and good thing, since this was the day of the Blizzard of 2013 in the northeast! My family actually went skiing this day in Waterville Valley NH where the storm was not as bad as in Massachusetts.
S: 2 miles - treadmill workout and first time trying my new Saucony Kinvara 3 running shoes that I'm planning to use as my race day shoes
S: 20 miles - 5x 5k at marathon pace with 1k rest between intervals.
I had been looking forward to this run for several reasons including the challenge of running in the mountains, the very cold weather, and the fact that I ran this same workout last year and had to call it off and get a ride after completing 17 out of 20 miles and 4 of the 5K intervals. This time I also called to get a ride home, but after completing all 5 5K intervals, and hitting my target pace on each one (approx 6:52/mi)!
Running log entry for this monster run

Week 9:
M: 4 miles - another treadmill workout due to ice covered roads - second workout in the Kinvara 3 shoes that are getting gently broken in at room temperature, dry conditions.
T: 8 miles, then 6 x 200m at a fast effort - this one was fast and not by design! Probably because I ran at mid day vs. my usual early morning training schedule and I wanted to get back to work quickly. Started out at marathon pace and just kept it rolling from there.

• mile splits: 6:47, 6:49, 6:42, 6:41, 6:50, 6:21, 6:32, 6:38
• .13mi (200m) interval times: 37 sec, 41, 40, 43, 44, 42

W: 11 miles - I enjoyed the post-run reaction from my friend Scott Graham

T: 4.75mi including 4 x 2 minutes at tempo pace with 1-2 minutes of easy running in between. Interval paces were 6:28/mi, 6:28, 6:15, 6:04.
F: Off
S/AM (with Joe): 16.6mi tot in 1:57:18 - 3k warmup, 10k at fast pace (turned out to be 6:47/mi with long uphill streteches), 4 minutes jog, 10k at marathon pace (6:54/mi), 3k cooldown
S/PM (with Will Swenson): 5.2mi tot - 1k warmup, 3k at fast pace (6:17/mi), 90 seconds recovery jog, 3k at marathon pace (6:39/mi - a bit fast)
S: OFF - figured I earned this unplanned day off with yesterday's double session. And it was conveniently timed with a snowstorm and howling winds outside.

Summary after 14 weeks of training for Boston:

More Bricks on the Building: Week 11 Training Recap Jan 28 - Feb 03

Four weeks in a row logging 50+ miles. Also this is the second week of incorporating a marathon specific long run. Saturday's 17 mile is a further confidence booster as I consider what I may be capable of running in Boston. It feels like I'm really building something when I can successfully take these next steps.

M: Easy 5 with Matt

T: 8+ miles; 1.5mi warmup, then 6 x {1000m at half marathon goal effort, 2:00 recovery jog}, 1.5mi cooldown. 1K interval paces {6:18/mi, 6:10, 5:59, 6:08, 5:56, 6:02}. Just missed Matt at the start, who did hills while I ran intervals.

Note: I ran a 6:15/mi (1:21:48) at the 2012 New Bedford Half Marathon, so my goal half marathon effort is basically any faster pace - I would like to beat that time this year, again in New Bedford that I will run.

W: 10 miles in 1:15: first 5+ with Joe. And, say goodbye to the mid-week 10 milers -- the distance increases to eleven miles starting next week (and then 12 for a few weeks before the taper period).

T: 6+ miles with Joe: 4.75mi run, then 12 x 20 second uphill runs with jog down recovery, .4mi hard run to finish line.

F: Off

S: 17 miles in 2:01:42. 6 miles easy, 8 miles @ marathon goal pace {7:06, 6:45, 6:46, 6:51, 6:51, 6:30,
6:45, 6:44}, 3 miles easy.

Original plan was 15 miles starting at 7:30/mi pace and working down to 7:20. But, running with Joe I adopted his planned workout instead (he is following a different training plan this season).

This is a very good result, since last week I ran 8 miles at marathon pace but it was split into two 4 mile blocks, separated by 4 miles at 90+% of goal pace. Here I was able to string all 8 miles together at pace with no recovery!

S: 4 miles

Summary after 12 weeks of training, with 10 weeks to go to Boston:

Battling Through the Cold - Week 12 Training Recap: Jan 21 - 27

52 miles total this week, and the third straight week of 50 or more miles!

The theme of the week was bone chilling cold! Even worse is that as the temperature dropped, my training mileage increased, making it even more challenging. I routinely have problems with my handheld plastic water bottle that freezes on these cold days, making drinking on the run difficult (unscrewing the top, slowing/stopping to take sips of water  - rather slush - vs. maintaining a steady pace and simply squeezing the bottle). This was a real challenge on my long run that I chose to run as two 10 mile loops. By mile 3-4 of each loop the freezing action kicked in. Luckily I split my GU brew drink into 2 half water bottles, the second of which was waiting nice and warm for me inside my house to use in lap 2. I am considering buying a wearable hydration pack that I hope can work better if it is kept warmer by my own body heat.


It seems like almost every workout was a highlight and added some real value to my overall goal to race my best marathon in Boston.

M: 5 miles easy with Matt Story. Second easy day in a row after an easy 4 on sunday

T: 7mi tot, again with Matt. After 1.15 mi easy running, ran 22x 200m intervals at 5K race pace with 45sec jog recovery. We ran on the roads of a local cemetery where each straight stretch measured just about 200m - basically "weaving" our way through the grounds. I managed many of these intervals in the 5:30-5:40/mi pace range.

W: 10 miles, many of them steady in the 7:15-7:25/mi pace range. Pushed my training partner Joe Loureiro a bit on this run that he said afterward he appreciated (I think I believe him!). I am gaining a reputation for pushing the training paces and hope someday it will translate into a very successful marathon race! So far I've been pretty good at running challenging workouts but found "the wall" at the end of the longest training runs and on race day.

T: 6 miles with Joe; Progression run, then 6 x 150m strides after run

F: Off

S: 3.6mi tot: 0.5mi warmup, then ran the aptly named Fudgcicle 5K race that is organized by my running club the Greater Lowell Road Runners. This was a very fun race with a 4th place overall finish in 18:55, my fastest 5K in about 20 years! My mile splits and a writeup of the race can be found here.

S: 20 miles, and my first marathon specific workout of the season! Started out with training partners Joe and Will but just for the first two miles. Joe was running a different workout with a longer run before getting into faster paced intervals, so I split from the group at mile 2:
2 mile warmup,
4 miles at marathon goal pace (mp) (6:50/mi target, ran 6:49),
4 miles rest at (7:31/mi target that is 90%+ of mp, ran 7:23),
4 miles at mp (6:44/mi),
4 miles rest (7:16/mi),
1 mile all out (6:17) - it's what I had left in me after 18 miles of running :-)
1 mile cooldown (7:37)

It's all done!

Summary after 11 weeks of training for Boston, and with 11 weeks to go:

Week 13 Training Recap: Jan 14 - 20

Short and sweet update here for the busy blogger & runner. 50 miles total. Second week of 50+, and hoping to keep a string of this going for a while. This would represent a change compared to my training last year that was solidly in the 40+ mi/week range with some 50+ weeks.

On Mondays I have been intermixing runnning with a few cross training exercises. My training partner Joe has been doing intervals work on mondays and for this we train in a neighborhood with some quiet (low traffic) loops. While he does intervals, I run a bit and then intermix the cross training. Wednesday was interesting - finishing a 10 miler in the snow and then helping a motorist who was stuck trying to drive up the hill in our neighborhood. Turned into a further expedition driving her back to her office where she could get more help.

M: 6mi with XT interleaved

• 1.3mi warmup, drills: high knee walks, high knees & leg extensions, skip with high knees, skip with high knees & leg extensions, sideways crossover shuffle walk, butt kicks, run w/ high knees 
• 6x 100m strides 
• run until 4.6mi, stop for some XT: squats, donkey kicks, clamshells, push ups & sit ups
• run home, then more XT. Selected exercises from Runner's World article "Give me 15"

T: 7.7mi tot including 4x 1mile repeats with 3:00 recovery between. Mile splits 6:30, 6:12, 6:13, 6:14
W: 10 miles (in a snowstorm!)
T: 7.8 miles, including 20 x 30 second uphill runs with jog recovery downhill
F: Off
S: 14 miles
S: 4 miles

Summary after 10 weeks of training for Boston

A Turning Point: Week 14 Training Recap: Jan 07 - 14

The theme this week was distance. After 8 weeks of training at 40 miles per week, this one was a real breakout - 57 miles, nearly matching my personal record of 59 miles in one week last year.

Before the week started I looked ahead at the rest of my training plan and was actually surprised. The long run workouts were all familiar to me, having followed this plan adopted and refined by my training partner Joe Loureiro. But what I didn't realize is that some of those workouts were in fact (ideally) meant to be doubles (i.e., repeated in the AM and the PM in the same day). We're talking about 24 miles and even (in one case) 31 miles of running in a single day! We did not do that last year! Frightening on one level, but on another it represents an opportunity to pile on training volume and find a way to tackle my biggest marathon foe - The Wall. Something has to be done...

The other, major highlight of the week was a chance to run with Gary Allen on his Maine to DC Run supporting the American Cancer Society, Wounded Warrior Project, and the victims of the Sandy Hook Elementary School tragedy. It was a real honor to be able to run a few miles with him as he traveled through my region.

M: 6.1mi easy, stopping periodically to mix in some XT while Joe completed a separate intervals workout

• 2x {25 body weight squats, 20 push ups}
• 2x {25 squats, 20 sit ups}

T: 8.9mi: 2mi warmup, then 16x 400m with 200m jog in sets of four at half marathon, 10K, 5K and 3K race pace, cooldown
W: 10mi, steady around 7:20/mi for the whole thing
T: 6.6mi, with 6 x 150m strides after run
F: Off
S: 7.5mi super easy. Ran with Gary Allen for a brief portion of his 700 mile run from Maine to Washington DC!
S: 18mi: 60 min run, followed by 10 sets of {1 min @ 10K race pace, 1 min jog recovery}, cooldown run to get to 13.75mi. Then another 4.4mi at about 7:10/mi pace to wrap up the workout

NECN television coverage of Gary Allen's run:

Summary after 9 weeks of training for Boston:

Week 15 Training Recap: Dec 31 2012 - Jan 06 2013

The themes this week were speed, and cold! 

First, the speed. I've been working on intervals for several weeks, so I thought it would be fun to try a classic New Year's Day 1 mile race - the Millennium Mile. This is a point to point downhill course, so it makes for a fast, fun ride! This is a very well run race, and I also relished the chance to run with my daughter who is herself a budding runner. I wasn't sure if I could break a 5:00 mile even in these fortunate circumstances - but I came close, finishing in 5:09 (net time). It felt like by the time I sorted my way through the field (after starting too far back), I saw a prominent 1/2 sign and another significant downhill slope. At that point without even glancing at my GPS watch I did consider the possibility of a sub 5:00 mile. I made a good effort at the end, passing a few guys that looked like they could be in my age group - and that was very fortunate because I placed second in the group!

On saturday I also ran a 10K time trial in the middle of a 12mi training run. I was hoping I could run the 10K interval at a steady 6:20/mi pace but ended up with 6:34/mi average and with pace variation. I just wasn't feeling it from an energy perspective, thinking more about rest than the challenge of the workout. The rolling hills on this course ultimately got the best of me.

Wednesday and thursday brought the first really cold weather of the winter, with 6 degrees F and then 3 degrees for these workouts. Oh yeah, and these were conducted in pitch black pre-dawn hours! Thank goodness for headlamps, reflective gear and hand warmers! Thanks even more so for great training partners and friends like Joe Loureiro! 

41 miles total this week

Summary after 8 weeks of training for Boston: