Falmouth Road Race Recap

I ran Falmouth on Sunday, August 15, 2010. Given my utter lack of preparation for this race I was happy with my performance, just squeaking in under the 60 minute mark at 59:22. This time, while not my fastest, was also not my worst and was only about 11 seconds slower/mile than last year. If there were races for beer drinking etc. I'd be starting with the elites, but there aren't so I was one of the pack on Sunday.

This race was special for a couple of reasons. I ran in support of the Falmouth Military Support Group -- a local charity that offers support to Falmouth-area troops serving in Iraq and Afghanistan, and their families. I got a shirt from them and wore it during the race. It's the first time I've ever run in a tank-top and it was really cool to have a team logo on my chest. I think that I represented it well and it definitely helped me power through -- I wanted to make a good showing to all of the spectators and the folks who supported me and the group with their donations. You all ran with me.

I'm also happy with this race because it was a race in which I really felt like a runner -- I relied on my experience as a runner, my knowledge of my body and the course to just find a comfortable pace and run a decent race. I dropped all pretense of ego and just ran. I stayed relaxed, I smiled, I high-fived the little kids along the course and generally enjoyed the experience and the comfortable weather -- usually Falmouth RR is a brutally hot and sunny affair and this year was a bit overcast and very comfortable.

Based on last year's time is was in the flight right behind the elites which was a bit intimidating but also motivating. I think that I acquitted myself reasonably well. Race bibs are color coded and mine was purple this year. I arrived at the start thinking that I'd been bumped way back (purple was the masses, 12 minute/mile crowd last year) because I was wearing a charity number. Nope.

I didn't eat much before this race, but did drink on the course which helped. I relaxed through the rolling first half, and felt good coming onto the beach. Again, the sun was behind clouds so it wasn't brutal as it usually is there, and I said so to a couple of women. The breeze was a bit stiff, and slightly ahead of us coming from the right -- it did wear on me a bit toward the end of the beach.

Coming off the beach you make a big left hand turn. A bunch of 20-something guys were there, drinking and goofing off. One of them, as a joke, held out his Corona. I grabbed it as I went by and, looking over my shoulder, toasted them and took a swig. They were howling with laughter. I spit out the warm beer and tossed the bottle. Unfortunately it bounced back onto the road and some guy was like "woah!" but it didn't break.

Between 5 and 6 I saw Charlie Gibbs (I think) in a Chicago Cubs hat and a guy around 6 with a HC football t-shirt on. I gave him a big high-five. My legs blew up just bast 10K. I walked for about 15 paces and then hammered it up the final big hill and finished with a nice kick. Good race, good day in support of a good cause. It's inspired me to get back on the road and train better, but I'm not going to race again (after this weekend's tri -- which is all about fun and for which I feel good given my attituede and result this past weekend) until The Hingham Turkey Trot.

Weston 5 Miler

So, here it is the Torn Ligament Blog... left alone with the blog and his miles and a bunch of slacker training partners who are offering zero support and seemingly the same number of miles.... Sorry David, I'm back, and will participate again here, we need to.

Well, I'm back after a long hiatus in which I basically got really good at drinking beer and working my tail off on miserable projects with miserable clients and partners.
I got in one run during my vacation, three weeks ago, a mellow 3.3 miles. I signed up for the Weston 5 Miler months ago, and thought it was next week until they thankfully sent me an email reminder Wednesday. So, I bucked up and did the race in a rather moderate 42 minutes (gun time). It was about what I expected after my layoff, 8:30s, and didn't hurt too bad. I uncorked a scorcher between 2-3 (7:26 by my estimation) but starting at the back of the pack and running a really slow first mile it went for naught and hurt me at the end.

Anyway, I needed something to kick my butt back into gear and this hopefully did it. I'm running Falmouth in a few weeks, but I need some help: I'm getting in by raising funds for Falmouth Military Support Group. Phat and Torn have kindly donated to my cause, and I'd be stoked if I could get you other Distance Trainers to pony up some cash by 7/30/10 -- you can donate online here: Firstgiving. Thanks guys.

Falmouth Road Race 2009

S0, yesterday was my 6th Falmouth Road Race, and true to form -- a mediocre year (2008) followed by a decent year (2009) -- I had a pretty good run yesterday. I covered the course in 58:06 which is a time I can live with -- it was 1:20 faster than 2008 and about 56 seconds slower than 2007 (57:10). I think that it should keep me in the blue corral/second flight next year. We'll see.

I was happy with the run because I feel like I ran a good race. I eased into the first mile and let the crowd carry me along, and I also just ran with it, not burning energy to pass. The first three miles seemed to go by very quickly and I felt good coming into the beach portion of the run. As it does through that section the sun sucked the life out of me a bit and I worked hard to mile four. Things got better at 5 but five to six was a grind and I felt my pace slacken a bit. However, once I hit 10K my legs came back a bit and I got a second wind for the final two climbs. It was not my fastest up the final steep climb, but I powered through it and took momentum over the top and had a nice kick for the last three hundred yards or so and I crossed the finish line in full stride.

The post race feeling was great, I recovered well, and have only tiniest bit of soreness right now -- I could go out and run today, and may. I'm definitely going for a swim. My goal is to always go sub-60-minutes at Falmouth and I feel good about yesterday's run. As I knew it would it's pumped me up for the rest of the summer. The weather was warm/hot, but low humidity which was a blessing. Some of the splits I remember: 17:11 for the first two miles (with a 9:09 for mile 1 I think). Five K to 10K are sort of a blur, I think I came across the 10K at 52 and closed it out the last .8 in 6 minutes or so. It was fun and it's amazing what a difference a minute can make!

I did a 10K training run on Friday, that I neglected to post about, but those two 10Ks helped immeasurably and if I'd gotten in one more I would have been even stronger.

Phew!

I went out for 10K today in preparation for Falmouth on Sunday. I'm on a bit of a crash course training right now but it's OK. The run felt pretty good despite that fact that I think the inside of a rice cooker is less humid than the air right now. I'll try and do one more either tomorrow or Friday. It was tough to breathe but it was good to get out and move.

I'm looking forward to Sunday, I actually feel more prepared this year than the last though not sure why -- it might be mental at this point more than physical but last year I was empty and this year, right now, I'm not. Either way, I'm just running to run and keep up a tradition of running this race until I have a collection of at least 12 coffee cups (it's the yearly race gift). I'm going to run, enjoy it and not stress about time -- the goal, as always, is to run under 60 for 7 miles. We'll see where I net out.

Embarrassing Disappointment

I "ran" Falmouth yesteday.  I broke an hour, but it was ugly.  If you want to see my time check out the race website.  I'll not recount anything here because it was a total disaster of a run and personally embarrassing.  I basically broke down at 5K and struggled the rest of the way.  I didn't train properly and if you want to do well you've got to train.  I didn't hydrate or eat right.  I completely misjudged the heat.  It was a total disaster.  I only ran about two minutes slower this year than last year and it's amazing how awful those two minutes feel.  My pace was a mess, my heart rate was sky high and my breathing was all over the place.

I heard some fat woman on the last hill say, "he's dying" as I ran by . . . I heard the same thing two years ago, same place, same person no doubt, and it steamed me then and it's steaming me now.  If you get on the last big hill as a spectator, only to call out others' pain don't camp out there, you useless piece of crap.  Put down your ciggy, put down your mimosa, and try it.

Oh well, there's always next year, and tomorrow, to get better.  Tomorrow I'm going to go to a tri-training thing at our pond.  Ever onward.

Another Coffee Cup

"Greetings from Falmouth!
This is the first in a series of e-mails we will be sending to runners registered to run in this year's CIGNA Falmouth Road Race."

I just found out that I got into this year's Falmouth Road Race. I can count on a new coffee cup for my collection -- part of the shwag bag is a coffee mug and my goal is to have a service of 12 (at least). Last year's broke so . . . It's shaping up to be a good summer/fall. It's time to return to consistency.

Falmouth Road Race

Alright, I've been talking about this for weeks, and working towards it since January. I was out of shape and overweight, and I needed to train to run this thing. I first ran this race in 2004 -- I was happy with my time, then. I ran it in 2005 and 2006 and was not happy with my time. I was happy with yesterday's run, I covered the 7 miles in 57:05 (by my watch)and 57:10 by the (un)official clock. Regardless, my average/mile pace was 8:09 or 8:10. Here's some data and where I finished:

There were 8,941 finishers (top 15%)
There were 4,879 men (top 20%)
There were 4,288 19-39 year olds (top 12% -- incl. women)
(I'm not giving the actual line here because I want to remain anonymous on the web, by and large. The folks who know me can look me up for the official info)

Here are my splits
Mile 1: 8:25
Mile 2: 7:53/16:18
Mile 3: 7:55/24:14 I messed up timing on 2-4, so this is slightly estimated.
Mile 4: 8:02/31:16
Mile 5: 8:12/40:29
Mile 6: 8:18/48:48
(10K): 50:40
Mile 7: 8:16/57:05

The race can be blown in the early miles as they are mainly rollers and I think I got in a bit of trouble there. You can see I was flagging a bit on 5-6 -- but I finished 6-7 faster than I went out, and there's a big old hill at the end. I gave it a good kick up the final hill (training and visualization helped on this) and I passed a couple of people on the way up who didn't catch me on the way down. I finished with a good kick. Overall I'm really happy with this result.

Tune-up

Time: 26:08
Avg HR: 152
Peak HR: 171
Calories: 392
Distance: 3.3
Start Time: 6:16 AM
Training Effect: 3.8
Temp: cool
Date: 8/10/07

Short brisk run. Short brisk post. I'm ready for Sunday.

Drizzle

Time: 32:37
Avg HR: 153
Peak HR: 172
Calories: 494
Distance: 4.02
Start Time: 6:29 AM
Training Effect: 4.0
Temp: warm and drizzling
Date: 8/8/07

It was a drizzly morning today and it drizzled on me the whole run. It was a classic, humid summer morning rainfall -- big drops, spaced far apart falling from a leaden sky that looked like it would open up on me at any moment. It did open up, but about 10 minutes after coming in the house. Nice timing.

I've got one run and four days to go before Falmouth. I know it's only a 7 miler but I'm pumped for this race and hope the weather permits me to blaze it -- though I'm afraid that it's going to be hot and humid and if it is that will change my strategy a bit. As far as my remaining run it's scheduled for Friday and I'm going to ease up a bit and go short and (maybe) slow in a short taper before the race.

What a thrilling post.

Saturday/Monday

Saturday
Time: 51:54
Avg HR: 158
Peak HR: 182
Calories: 838
Distance: 6.2
Start Time: 6:51 AM
Training Effect: 5.0
Temp: warm
Date: 8/4/07

I set out on Saturday AM for my second 50+ minute run before Falmouth. It went really well. It was a bit slower overall (about 39 seconds total) but I had no walking portion to get back on track, and the last hill was easier this week than last. I think it made a huige difference getting out an hour earlier because it was that much cooler, and the air was also drier this week than last. I noticed a difference in my runs in-between 10Ks. The longer run does so much to help the conditioning. I'm psyched I bucked up for these and got them in.

Monday
Time: 30:53
Avg HR: 148
Peak HR: 169
Calories: 422
Distance: ~3.8
Start Time: 6:41 AM
Training Effect: 3.8
Temp: cool -- classic August Morning!
Date: 8/6/07

Today was a day I felt the effect of the longer run that I mentioned above. It was a moderate run, just under four, in a time of about 8:07/mile. The HR was within a very comfortable range and the run felt good. It's as if I've turned a definite corner and it feels good to be here at this point in my training: two more runs this week and 6 days until Falmouth . . . I'm feeling good.

Last of July

Time: 31:15
Avg HR: 152
Peak HR: 173
Calories: 474
Distance: 3.7
Start Time: 6:24 AM
Training Effect: 4.0
Temp: foggy and humid
Date: 7/31/07

Got a moderate run in this AM. It felt pretty good though I was feeling the Sunday-10K. The first 90 seconds of this run felt like an eternity to me for some reason and I wasn't sure how I was going to run for 30 minutes. I passed a woman on an uphill and that gave me a little boost and on I went. It was really foggy this AM and though my alarm went off at 5:30 AM I rolled over for a bit until it burned off a bit by 6 -- the 'hood was completely blanketed by fog and I couldn't see a thing outside my window when I first awoke.

It was so humid today that at the end of the run, sweat or atmospheric moisture was condensing on the hair on my arms and legs. I don't know which it was -- though I think it was atmospheric moisture because the droplets were tiny, perfect spheres. It seems counter intuitive that while hot and sweaty one would have condensation on his arms and legs. The only explanation I can figure is that the hair on my arms, soaked in sweat was cooler than the air and therefore things were condensing. That's it for Mr. Science. Five more runs before Falmouth.

10K

Time: 51:18
Avg HR: 162
Peak HR: 180
Calories: 835
Distance: 6.21
Start Time: 8:01 AM
Training Effect: 5.0
Temp: hot and humid
Date: 7/29/07

SO I got one my needed +50 minute runs in on Sunday. I lounged for a bit in the AM and it was really too hot to do so. I just need to get up and go early. I sweated for probably 40 minutes after finishing -- and not just droplets on the brow, i mean soaking through my shorts so it was like I'd been swimming, running down my back and dripping off of finhertips. I must admit that I walked for about 1 minute to get everything all aligned again at around the 5 mile mark. Also . . . the front of my shirt was blood stained at the end -- the dreaded chafed nipples. I'll do the route again this Sunday in my final long tune up Falmouth which goes off on 12 August. All in all though, I think I'm in a good place for my goal of sub-60 if all goes well. I also feel pretty good today, not much soreness in the legs though I am enjoying my off day but looking forward to tomorrow's trot which I'll probably keep on the shorter side.

Mental Game

Time: 35:26
Avg HR: 154
Peak HR: 178
Calories: 591
Distance: TBD
Start Time: 6:03 AM
Training Effect: 4.5
Temp: 62 F (90% Rel. Humidity)
Date: 7/27/07

This is such a mental thing, running. Yesterday was my day, but I couldn't do it. Like last week, this week has been a grind at work that's leaving me mentally (& physically) tired. Child One lost her stuffed kitty, Meowser, on Wednesday (we found her the next day, it's a good story). We were so bummed out about the possibility of losing Meowser that we were both just wiped. It sounds crazy but that added bit of baggage just kept me in the rack -- i was up at 5:30, I couldn't roll out though.

So, I went today. I took it easy in the first third or so, ran a decent hill and then just sort of fell into a good pace with a strong last mile. It was humid again but this Friday it didn't destroy me. I'm just focusing on heeding temp/humidity and the signs from my body about how to proceed. I need to map this course to get a sense of distance. I'm enjoying the running-for-time thing but without any exact understanding of distance I'm not sure where I stand in relation to my goals for the Falmouth RR which happens in two weeks. That's created a bit of anxiety for me. I'm looking to get a 50-53 minute run in this weekend -- maybe tomorrow to up my weekly run count, or maybe Sunday to start next week strongly. I'll let you know either way.

Foggy Run

Time: 32:57
Avg HR: 164
Peak HR: 178
Calories: 589
Distance: ~5?
Start Time: 6:03 AM
Training Effect: 4.7
Temp: 60
Date: 7/10/07

It was a foggy day today and therefore somewhat more interesting than the normal morning trot. I actually went out for 41 minutes but neglected to start the watch until 9 minutes in. So the data is for the recorded run. My quads were pretty tight, but I kept on trucking. My goal is to consistently run in the neighborhood of 40 - 45 minutes 2 times each week, with one or two shorter 3 milers thrown in for good measure. I figure 15 - 18 more runs before Falmouth, so I think I'm in a good position for that race.

Vacation Recap
On my 1 July post I mentioned that I wanted to do two 5 milers on the Cape. I did them. The first I did pushing Child Two, the second I did alone. The latter was a bit painful because it was after a nasty lunch that consisted of a fish sandwich (yes, fried, I was on Cape Cod for vacation!)and a cone with the kiddies. These are not optimal training foods (new running rule!), and I had to stop a couple of times because I felt like I was going to hurl. Data is below.

With Child Two
Time: 43:55
Avg HR: 154
Peak HR: 170
Calories: 690
Distance: 5
Start Time: 7:38 AM
Training Effect: 4.7
Temp: n/a
Date: 7/3/07

Solo
Time: 41:42
Avg HR: 164
Peak HR: 176
Calories: 676
Distance: 5
Start Time: 4:59 PM
Training Effect: 5.0
Temp: n/a
Date: 7/5/07

Steamer

Time: 27:11
Avg HR: 151
Peak HR: 175
Calories: 415
Distance: 3.3
Start Time: 5:46 AM
Training Effect: 3.8
Temp: N/A, very humid
Date: 6/27/07

I'm back on track with this weeks schedule (M(T)-W-F) with my back to back runs yesterday and today. It was a steamer today -- even more so than yesterday -- and the sweat was flowing. I started one minute earlier today than yesterday. Running pre-6 AM is great especially in the hot weather.

I did my short route as a sort of recovery run. I'm stretching out the majority of my weekly runs right now, but leaving one day each week to go a little shorter and easier. No deep thoughts or anything like that today but it was a good run. I feel more into it now than I have in a while, and feel like my fitness is at a good level right now that will permit me to take it further. So, we'll see. I'm working towards a sub-60minute Falmouth RR and putting in the work now.

Beautiful!

Time: 25:58 (PR)
Avg HR: 157
Peak HR: 179
Distance: 3.3
Start Time: 7:00 AM
Training Effect: 4.0
Temp: low-60s
Date: 6/20/07

Took a shorter run today, in order to ratchet down my intensity a bit, but I'll head back up towards four miles on Saturday. It was a gorgeous, crystal clear day -- perfect running weather. I did the reverse of my short route and left the big hill at then end. I'm going to start adding more hills into my regimen so to be ready for the Falmouth Road Race on 12 August. I confirmed my entrance yesterday on their site, I'm in, so that's cool.

Happy Birthday to my brother, and congratulations to him on his Graduation from his plastics surgery residency. On to Houston this weekend for him and his. Good luck!

The Sloth Moves

Time: 32:55
Avg HR: 161
Peak HR: 181
Distance: TBD
Start Time: 8:00 AM
Training Effect: 4.6
Temp: NA
Date: 6/18/07

I Got off my duff and ran hard this AM. It felt good. I went out on a little different route looking for a spark and it seemed to work pretty well. I've got to get serious and start running for Falmouth -- no more over 60 minute times for 7 miles and no more crashing at 5 miles. Those are my goals for this year's race.

Happy Fathers' Day to the dads on the blog, and any readers.