Training Log Archive: Ari-oIn the 7 days ending May 4, 2019:
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Saturday May 4, 2019 #
8 AM
Trail Run warm up/down 1:52 [1] 0.2 mi (9:20 / mi)
Walked up to the registration table at Sisters. "You look ready to go!"
"Yes," I said, "ready to go pee."
And that's just what I did.
"Yes," I said, "ready to go pee."
And that's just what I did.
Trail Run race 2:23:46 [3] 10.8 mi (13:19 / mi) +1206m 9:53 / mi
Let's look back at the past few years Sisters times from AP. (Also, I'm not crazy, Park-O used to be on Thursdays.)
2018: 2:26:45
2017: 2:27:40 day before the Billygoat
2016 (no race because marathon-mageddon, but a 3-ish hour group run later in the month)
2015: 2:32:01 (warm day)
2014: 2:31:30 (day after trail running at Harriman)
So this year was a 3 minute PR. Considering the conditions, that's not bad at all!
My rider bailed so I sailed out the Pike and parked in the usual parking clusterfuck. Said hi to Team Giggles and NP people and then lined up for the start. It had been advertised as 70 and sunny earlier this week, but the short range models kept low levels cool, and we got what seems to be kind of typical Sisters weather: cool and cloudy with the ridge in the fog.
Go and we were off. My legs felt not great up the first climb. Strava will sometimes show me previous efforts (although apparently not all of them anymore without paying, but at least the PR). Apparently I was 25s behind 2015 up this climb. I settled in a bit after that, got passed by Kelsey and then ran for a while with the second place woman. She seemed tentative and asked me if I'd done this before. It was her first time. At one point she ran away: bye!
The trail was kind of sloppy in places but really not too bad. I got passed by a couple of people down the long hill and ran in to the finish right in front of someone. Up to the food table: "ooh candy!" I was the first one to take candy. Stuffed some in my face and started bleeding sugar in to my mouth. Twizzlers, Swedish Fish, etc. This was not too bad.
Most of my times on the way out were in my top three best, and I PRed on the way out, but only by 10s over last year. But I felt good at the turn, and pushed up the hill, passing a couple of guys along the way, and got some water at the road. Some muddy sections what with 600 footsteps, but still nothing too bad. Then there are a couple of "easy" miles from the Summit House to the last water stop (ha, easy) and the the climbs up Hitchcock. Which are brutal. But I had a secret weapon. As I slow-hiked up the first pitch, I grabbed a double-caffeine gel out of my pocket, squeezed it out, and washed it down. Rocket fuel.
I did not feel pain the rest of the race. Caught someone on the hills (I think) and dropped him pretty quickly, and then kept on running where I could to the top, and down. My grade-adjusted pace went up, peaking at a 2:09 (an 11:23 mile up a 45˚ slope, so that may be an estimate). The finish downhill was sketchy as usual, but I made it in to the finish in one piece, not too muddy, and in pretty good spirits. And then ate pizza.
Sisters is such a great race. Super low-key. Amazing feed. Super-duper hard: as much climbing as running up Mount Adams from Appalachia or Washington from Pinkham and down again, and over about the same distance. Just not all at once. And maybe with worse footing. I <3 sisters.
Then we got ice cream.
2018: 2:26:45
2017: 2:27:40 day before the Billygoat
2016 (no race because marathon-mageddon, but a 3-ish hour group run later in the month)
2015: 2:32:01 (warm day)
2014: 2:31:30 (day after trail running at Harriman)
So this year was a 3 minute PR. Considering the conditions, that's not bad at all!
My rider bailed so I sailed out the Pike and parked in the usual parking clusterfuck. Said hi to Team Giggles and NP people and then lined up for the start. It had been advertised as 70 and sunny earlier this week, but the short range models kept low levels cool, and we got what seems to be kind of typical Sisters weather: cool and cloudy with the ridge in the fog.
Go and we were off. My legs felt not great up the first climb. Strava will sometimes show me previous efforts (although apparently not all of them anymore without paying, but at least the PR). Apparently I was 25s behind 2015 up this climb. I settled in a bit after that, got passed by Kelsey and then ran for a while with the second place woman. She seemed tentative and asked me if I'd done this before. It was her first time. At one point she ran away: bye!
The trail was kind of sloppy in places but really not too bad. I got passed by a couple of people down the long hill and ran in to the finish right in front of someone. Up to the food table: "ooh candy!" I was the first one to take candy. Stuffed some in my face and started bleeding sugar in to my mouth. Twizzlers, Swedish Fish, etc. This was not too bad.
Most of my times on the way out were in my top three best, and I PRed on the way out, but only by 10s over last year. But I felt good at the turn, and pushed up the hill, passing a couple of guys along the way, and got some water at the road. Some muddy sections what with 600 footsteps, but still nothing too bad. Then there are a couple of "easy" miles from the Summit House to the last water stop (ha, easy) and the the climbs up Hitchcock. Which are brutal. But I had a secret weapon. As I slow-hiked up the first pitch, I grabbed a double-caffeine gel out of my pocket, squeezed it out, and washed it down. Rocket fuel.
I did not feel pain the rest of the race. Caught someone on the hills (I think) and dropped him pretty quickly, and then kept on running where I could to the top, and down. My grade-adjusted pace went up, peaking at a 2:09 (an 11:23 mile up a 45˚ slope, so that may be an estimate). The finish downhill was sketchy as usual, but I made it in to the finish in one piece, not too muddy, and in pretty good spirits. And then ate pizza.
Sisters is such a great race. Super low-key. Amazing feed. Super-duper hard: as much climbing as running up Mount Adams from Appalachia or Washington from Pinkham and down again, and over about the same distance. Just not all at once. And maybe with worse footing. I <3 sisters.
Then we got ice cream.
Hiking 21:55 [1] 1.1 mi (19:56 / mi) +154m 13:53 / mi
After finishing, I grabbed a cowbell and hiked up the first hill to cheer!
Wednesday May 1, 2019 #
6 AM
Run 42:32 [1] 2.0 mi (21:16 / mi) +666m 10:27 / mi
NP was go out and try to get back, or as I coined it, pace yourself before you race yourself.
Oh and my legs were Not Recovered after track yesterday, not one bit. So I went nice and slow, L1 stairs until I got called out for using the railings on the way back and did a couple sprints just to prove EmSauce wrong.
Made it back with time to spare, so three more sections. Now, 72 hours of pre-Sisters taper.
Oh and my legs were Not Recovered after track yesterday, not one bit. So I went nice and slow, L1 stairs until I got called out for using the railings on the way back and did a couple sprints just to prove EmSauce wrong.
Made it back with time to spare, so three more sections. Now, 72 hours of pre-Sisters taper.
Run 24:36 [1] 2.6 mi (9:28 / mi)
To/from NP.
Tuesday Apr 30, 2019 #
6 PM
Run intervals 20:15 [3] 3.6 mi (5:37 / mi)
Intervals: 1200x3, 600x3, 200x2. Track felt really, really good today. Only issue is it seems to start after 7 now. But whatever.
1200s with the pack in 4:22 each time. Even splits. And that's a 5:50 mile, so not too bad. L3, and it really didn't feel hard. It was supposed to be 5 mile pace. If I ran a 5 mile at that pace, the equivalent is a 2:49 marathon. Well, okay then.
So then 600s. We did these a lot harder. 3k pace. and I ran them in 2:01, 1:59, 2:01. That vdots to a 2:46. Now, perfect weather, and I didn't exactly run a 10 minute 3k, but I felt pretty good, and pushed a 35 and 33 second 200 to finish it out.
Just had missed an 86, so BlueBiked over to Assembly to just miss a train. But the Celtics lost anyway.
1200s with the pack in 4:22 each time. Even splits. And that's a 5:50 mile, so not too bad. L3, and it really didn't feel hard. It was supposed to be 5 mile pace. If I ran a 5 mile at that pace, the equivalent is a 2:49 marathon. Well, okay then.
So then 600s. We did these a lot harder. 3k pace. and I ran them in 2:01, 1:59, 2:01. That vdots to a 2:46. Now, perfect weather, and I didn't exactly run a 10 minute 3k, but I felt pretty good, and pushed a 35 and 33 second 200 to finish it out.
Just had missed an 86, so BlueBiked over to Assembly to just miss a train. But the Celtics lost anyway.
Run 45:00 [1] 4.5 mi (10:00 / mi)
Warm up, cool down, interstitials, very nicely 4.5 miles in 45 minutes. I think I know what pace that is.
Monday Apr 29, 2019 #
6 AM
Run 36:23 [1] 3.6 mi (10:06 / mi)
NP by the flagpole in the island next to the bus tunnel in Harvard. Fun NP, didn't go too hard, legs recovering from yesterday.
Core 4:00 [1]
I guess some core happened, too.
Sunday Apr 28, 2019 #
Run 2:48:34 [1] 20.9 mi (8:04 / mi) +183m 7:51 / mi
Pretty good long run! Timed well: left when the sun went in the clouds, got home as the first raindrops started to fall (although after two surprise deluges, today's rainstorm mostly fizzled). I ran a route I've biked before: out Mystic Lakes, up the Winchester Hills, then down the bike path. Actually a decent approximation of the race in a few weeks, with steeper uphills. Ran 7s on the bike path in L1, saw a CSU parent on a bike, and then missed the light at Arlington Center, so the speed portion came to an end. Also I needed to use a port-o-john and spotted one nearby. Had a gel at Alewife, and maintained decent pace home.