Blog Master G

As I wrote about back in January, this year to date I’ve been taking it somewhat easy, not logging too many big miles and focusing more on speed work and faster 6- to 8-mile runs, making more of an effort to run once or twice a week with my running club, the Saratoga Stryders. Running with faster people makes you faster.

In 2010 to date, I’ve gone for 47 runs, which includes 3 races and 2 snowshoe runs. I’ve run 59% of the 80 days in 2010, averaging 5.89 miles per run and 22.92 miles per week.

I’ve also gone swimming 15 times this year (once or twice a week), averaging 0.52 miles each time (about 20 laps or 1,000 yards each time I go), to help improve my cardio. It’s made a big difference in bettering my ability to sustain faster paces with a lower heart rate.

I’m not sure what got into me this week — maybe it’s the awesome spring weather — but I just completed an entire 7 days of working out, which could be a record. I ran 5 days and swam 2 days, and I feel pretty great.

This morning’s run (with Charles) was also the longest I’ve done since my last marathon in October — 13.15 miles at the Saratoga Battlefield, a beautiful place to run — rolling hills, grazing deer (one of which I hypnotized with my bright fluorescent green running jacket), and miles of peaceful trails with nary a car in sight.

The elevation / heart rate chart for this morning’s run:

The run also brought my weekly running total to a year’s best 45.04 miles, adding nearly 20 miles to last week’s 26 and c0mpletely disregarding the rule of thumb to only increase weekly mileage by 10% at a time.

I’ve always been impressed by A Marathoner’s weekly run recaps (along with his daily running analyses), so here’s my version of the same for the past week:

* The 5.82-miler on Saturday included my fourth and final week of spring Fartlek training, as suggested by Greg McMillan in this article: Performance Page: The Lost Art of Fartlek. I did a 5-minute surge at 80% effort, followed by a 2-minute recovery jog. Then a 4-minute surge at 85% effort, and so on (3, 2, and 1). The 1-minute surge was at close to 100% effort, which was fun and really tough. Oh, and Monday’s run also included Week 3 of the Fartleks (yeah, I compressed two speed workouts into one week, which also isn’t ideal).

One thing’s for certain: There’s nothing like five months of a dreary and cold Northeast winter to make one really appreciate the sun (even if we didn’t get much snow this year). So when the temperature climbed to the low 60s yesterday, all I wanted to do was be outside.

Yesterday also happened to be my six-year work anniversary, so I’ve always appreciated this time of year. My birthday is also right around the corner (not that I really look forward to getting any older these days). As I wrote back in 2006, April is the Best Month.

This March feels more like April, and I’ll take it.

It was hard to resist the urge to go for a run yesterday since it was so beautiful out, but I ran a tough 10-miler Monday evening with some intense Fartleks, so I knew I shouldn’t push it. Plus, I went swimming on my lunch break yesterday.

So instead I celebrated spring by busting out our porch rockers (porch sitting season has arrived!), taking Stella and Happy for a couple of long walks, then spending about an hour and a half after work raking up all the winter debris — probably an early season record for me since there are still some patches of snow on the ground (my neighbors on both sides commented). But I couldn’t resist. It was just too damn nice out to be inside.

I filled all three of our yard waste garbage cans plus three additional biodegradable yard waste bags.

Bring it, spring! Enough of this cold nonsense.

The best weekends are those when you’ve had everything to do, and you’ve done it all. Those are also the weekends that seem to last longer than two-and-a-half days.

This past weekend was one of those. Though we didn’t go out Friday night after work, Jen and I did stay in for our own fun little happy hour.

Saturday I woke up and ran 12.04 miles with my Saratoga Stryder buddies in the Spa State Park. It was a great run, and my longest run since the fall. I felt strong throughout and like I could’ve kept going.

Then we painted our bedroom. Jen even hired some guy via craigslist:

That evening we cruised down to Albany for some delicious dinner and hilarious Cranium with Justin and Katie (Jen and I won this time around).

Sunday we woke up and headed right back to Albany, where we enjoyed some pizza with Jack and kids, before a quick stop at Graney’s for a drink and some fries on the way home:

Ice cold beer, HOTT women, 30 T.V.’s ** No, you have not died and gone to heaven, you are at Graney’s!!

Be sure to learn more about the Graney’s loyal staff.

We spent the rest of the evening finishing up the bedroom painting job, applying a second coat and finishing up the detail work.

Good times!

Photo courtesy of HMRRC; that’s me on far right

Despite dealing with some craptastic back pain the past week and a half, I set a new 4-mile race PR this morning (25:52) at the Runnin’ of the Green in Green Island, NY, near Troy, and I was pretty psyched about that.

Like last year’s race (when I also set a then-PR of 26:24), this morning was another picture-perfect day with the sun shining, a gentle breeze, and a field of 500 fast runners.

Coming off last month’s Polar Cap 4-miler, where I had set a then-PR of 26:18 on a tough, hilly course with 20 MPH winds and a “feels like” temperature of -2, I felt good about this morning’s race, where the conditions were… not that.

The Runnin’ of the Green is a USATF event, so lots of fast runners show up. And it’s mostly flat, so it’s a good PR course.

I came out strong off the line — a little too fast, in fact, since I caught myself pushing a 5:45 pace in the initial rush off the line. I eased off and passed the Mile 1 marker in 6:16. My average heart rate in the first mile was 161, so I wasn’t pushing too hard yet and things were looking good. This heart rate / elevation chart is interesting to see my steadily climbing HR:

Slowing a bit in Mile 2, I tried to keep it as close to my goal pace of 6:30. Already, a number of runners who went out too fast started to fade. Mile 2 pace: 6:28.

The third mile is usually the toughest for me in a 4-mile race. It’s the time when I fall into a groove and have to fight the urge to slow down, but don’t want to push too hard since I know there’s still another mile to go. I was running with a fairly good-sized pack of runners by this time, and tried to avoid falling into place behind those who were slowing. Mile 3 pace: 6:34.

As we passed the Mile 3 marker and entered the final mile, I was still feeling strong and picked up the pace, along with a number of other runners in my pack. Half a mile to go… still feeling good… saving that final finishing kick… quarter-mile to go… picking it up… last intersection as the finish line comes into sight about 50 to 100 meters away… turning it on for the final kick and a few final passes. Mile 4 pace: 6:22.

I didn’t have much left by the end, and was really happy with my performance today. It was also my first race in my new Newton Sir Issac Guidance Trainers, and they felt great.

Congrats to the other Green Island runners, too! You are a tough group!

Mile splits (view Garmin data):

After (hopefully) motivating others to run via my photo in today’s Saratogian, it was time to run my third race of 2010. So this morning I headed to Albany to join my two teammates, Olivier and Rick, to run the 24th annual Hudson Mohawk Road Runners Club 3-person Winter Marathon Relay.

Before this morning, I hadn’t run more than 8 miles since my last marathon in October, but I was feeling strong going into the race and was excited to run a longer distance than the 4-milers I’ve been running as of late. I’d also  previously run just one race of similar distance (Stockadeathon 15k in 2008), and recall really liking the distance — not an all-out sprint like a 5k but a solid clip, faster than a half-marathon… in theory, anyway.

Though I’ve been staying in pretty good shape this winter (running ~20 miles per week and swimming once or twice a week), I’m apparently not in quite as good shape as I was in September when running my last half-marathon (7:01/mile average pace).

Then again, the Saratoga Palio didn’t whip me with 20 MPH winds like the marathon relay did today. Going into the race, I was shooting for what I thought was a fairly conservative 1:04. The course was a bit hillier than I expected, and the winds really took their toll, so I came in just shy of my goal, crossing the 9.2-mile mark in 1:05:09 (7:02 average pace).

Despite the wind, it was a solid race and I was happy with my performance, given my current conditioning and the wind. The course itself wasn’t the most interesting: Just a couple of laps around the SUNY Albany campus and the State Office Park — a mind-numbing route were I ever to run the Winter Marathon solo (I can’t see why I ever would).

There’s not much else to report about the race itself except that I maintained a fairly steady pace (Mile 1 and Mile 8 being the fastest — 6:51 and 6:49; Mile 4 being the slowest — 7:18), drafted off other runners as much as possible (darn wind!), and ate one GU around Mile 5. It was a fun day out and nice to mix up the racing as part of a team.

Coming off an injury, Rick logged a solid 5.7-mile middle leg (7:15 average pace) before Olivier ran us home with a kick-ass performance to round out the 26.2 miles with his 11.3-mile leg (6:59 average pace).

As a team in the combined under 120 (years old) division, we would have easily qualified for the Boston Marathon (too bad they don’t accept relay times!), clocking in a respectable 3:05:39 (7:05 average pace for the team). I left before results were posted, so not sure yet how we fared, but I’m pretty sure we didn’t win. Update: We placed 12th overall of 59 teams (and 5th in our 3M 120- division, which means teams of all men whose total age is 120 or less).

Congrats to all runners! And thanks for cheering us on and taking pictures, Estelle!

Gabe’s mile splits (view Garmin data):

In a new study by the Robert Wood Johnson Foundation and the University of Wisconsin Population Health Institute, Saratoga County is ranked as the second healthiest in New York state. The study looks at factors like smoking, drinking, education, income, food access, and exercise.

In the Saratogian’s coverage of the report in today’s paper (Experts: Host of factors at play in Saratoga County’s high health rank), guess who’s the poster boy for a healthy Saratoga Springs?

That’s right: Yours truly. While running an easy 5-miler a couple days ago in preparation for my marathon relay today (9.2 miles), I saw a woman crouched in the road up ahead with a camera. At first, I wasn’t sure if I was in her way or if she was actually taking pictures of me. Turns out she was photographing me as an example of how healthy Saratogians are.

It was fun to see myself doing what I love in today’s paper — and on the front page of Saratogian.com:

Good job being healthy, Saratoga County! Keep up the good work and we’ll all live long, healthy lives with minimal impact on the health care system (whatever form it may take in coming years — hopefully one that will benefit all of us, including the currently uninsured millions).

Last weekend I ran the Polar Cap 4-miler in Lake George for the third time. Back in 2008 it was only the second race I’d ever run (time: 34:10). Last year I was ecstatic when I won my division — the first time doing so (27:12).

Before last Saturday my PR at the 4-mile distance was 26:24, which I ran last March on a fast, flat course on a warm, sunny day. Last Saturday was completely opposite conditions — a hilly, snowy course with 14 MPH winds and a “feels like” temperature of -2 degrees Fahrenheit. Despite the crazy cold and wind, I couldn’t have asked for a much better race.

I came out strong, but not too fast, knowing most of the first mile was uphill (6:39 pace). In the second mile, which is mostly downhill with another climb at the end, other runners were starting to fade, feeling the effects of that starting hill (6:31). For most of the first couple miles I was running with a pack of a few other guys, and we  took turns drafting off of one another.

Somewhere in the third mile one of the guys from the pack and I surged ahead, and continued to run neck and neck for the remainder of the race (I couldn’t believe he was running in that cold without a hat). Mile 3 pace: 6:45, the slowest of the day.

From about Mile 2.8 to Mile 3.3 is a steady uphill climb. My competitor pulled ahead on the uphill, but I kept him in sight, knowing that the final half-mile or so was mostly flat. In the last downhill with about 800 meters to go, I made my move, recalling my fast finish from the previous year. I passed my competitor and thought I had sealed the deal.

Little did I know, he had an even stronger finishing kick than I did (and I love that final sprint to the finish). As we turned the final corner and the finish line came into sight with about 400 meters to go, my competitor pulled ahead yet again. I noticed his racing flats and dug deep, still thinking I could catch him.

But I was out of steam. My competitor beat me by 4 seconds, taking 2nd in our division, and leaving me with a 3rd in division finish. I couldn’t complain: I had just set a PR of 26:18 with a fast Mile 4 — the fastest of the day (6:23) — and would soon by taking home a sweet snowflake pin as my award.

Mile splits (view Garmin data):

Since my last marathon in the fall, I’ve been taking it quite a bit easier with my running, logging no more than 20-30 miles per week — and an entire week off while Jen and I were in California for Christmas (the most I’ve taken off running since I started in January 2008).

I decided to take it easy this winter and, in general, to relax and have more fun on the running front, not stressing myself out too much about logging big miles and constantly pressuring myself to get faster. I also decided last month to begin making more of an effort to run with my local running club, the Saratoga Stryders.

Last month when Jen and I joined the YMCA, I also took up freestyle swimming, and have been hitting the pool once or twice a week. Swimming is tough and I can really feel the impact on my  lungs. After a swim, I feel exhausted  in a different way than after running. I also think it’s helping me to run faster.

The swimming, combined with regularly running with the Stryders — a fast and experienced group of runners — has made me feel faster and stronger (on fewer miles) in a relatively short period of time. I”ve also really enjoyed the Wednesday night Brewery runs with the Stryders, where we run about 7 miles then enjoy some beers.

During an awesome 6.75-mile run with the Stryders through the Spa State Park yesterday morning (view Garmin splits), it occurred to me that it would be fun to do my own little triathlon workout at the Y today: swim, bike, and run for roughly 20 minutes each.

I wasn’t sure what to expect and how tough it might be, but today I did my first Y tri workout — and it was great.

I started in the pool and swam for roughly 20 minutes, which yielded 14 laps. I quickly dried off, changed, threw on my running shoes, then headed into the cardio room and hit an Expresso bike machine, where a video display showed me racing through snow-covered mountains (5.4 miles in 25:14). Still feeling strong, I hopped on a treadmill next to Jen and clocked 3.05 final miles in 24:30.

It felt pretty awesome and this Y tri workout will likely become a regular routine for me. It’s fun to mix it up. I’ve also had it in the back of my mind for a while that after I hit my next major running goal (qualify for and run the Boston marathon), I’d consider doing a triathlon.

Who knows? Maybe I’ll look into some small local triathlons to give a shot this year before I get deep into training for a fall marathon.

Y Tri Workout at a glance:

On Sunday I ran the Winter Wimp for the third year in a row. This is the race that began my long distance road racing career in January 2008 when I ran it with Alex and Cati in a sweatshirt and cargo pants, before I knew what I was doing. I call it my anniversary race. It’s a good measure of my continually improving fitness — and a good excuse to race in Upstate NY in the middle of ass-cold winter.

The first year I ran it in 38:33. Last year I ran it in 30:15 (the improvement in fitness between when you first start running and your next year is always the most significant since the faster you get, the more exponential each minute and second become). So this year my goal was both to beat last year’s time and to break 30 minutes.

I achieved both, clocking in at 29:46, which was good enough for 3rd in my division and 19th overall (if you go by 5-year age increments, like most races, I would’ve been 2nd in division).

It was a sunny yet super cold day (about 12 degrees) and I felt strong going into the race. I was careful not to come out too fast, and quickly fell into a solid pace (although the 6:29 in Mile 1 turned out to be my fastest full mile of the day). I started at the front of the line so as to avoid getting caught in any congestion (as was the case when I ran the Saratoga First Night 5k on New Year’s Eve 2009), and let a bunch of people pass me in the opening uphill stretch, knowing that most would probably fade and that I’d be able to turn it on later in the race.

Sure enough, after the second mile mark, lots of runners started slowing and I kept on going, passing a number of people (6:42 Mile 2) . There’s a small hill leading up to the final turn toward the first 2.2-mile lap (where runners have the option of “wimping out” for the shorter version of the race). In the first lap, I passed a few people going up that hill.

As I passed the start / wimp out / finish line, I slowed a bit to grab some water, and a couple guys passed me. I ended up re-passing them by the end, though (despite my slowest-of-the-day 6:56 in Mile 3). In the backstretch, I was still feeling strong, so I picked up the pace, and gave it all I had for a solid finish (6:37 in Mile 4 and 6:16 pace for the final 0.4 mile). I wasn’t wearing my iPod, so I sang “Eye of the Tiger” to myself for some motivation. Yeah, that’s right.

Congrats to all of the other runners!

Big props to Jen for braving the cold and giving up so much of the day to journey to Hagaman and back with me.

Note to organizers: The post-race festivities took way too long. Please consider finding another venue for the high school cross-country awards, or doing them after the awards ceremony that’s actually part of the race for which everyone was there.

Mile splits (view Garmin data):

Wow, is it really the last day of 2009?? What a year! It ended with an awesome trip to California the past week, where Jen and I spent time with family and friends in San Francisco and Sacramento.

Of course, one of the many highlights of the trip was the meeting of the Anderson Brothers for the ABMGC III showdown before Christmas. It couldn’t have been more grand an occasion.

People often ask me who won the competition this year. That’s a tough question to answer because, well, we’re Californians and though I consider myself a competitor at things like running races, ABMGC is more of an informal competition really. It’s like art. Can you really name a winner at an art show?

That said, I think the consensus is that Pete’s artistic flair — and blog prose — is hard to match, while the thickness of my ’stache was tops this year. Flair, you say? Why yes. How could I possibly compete with the below?

This was a banner year, Bro. Congrats on your pornographic and artistic unstoppableness! Clearly the ladies were inspired, as Sierra and Jen demonstrate below:

Last but not least, I’d be remiss if I didn’t mention one of our ’stache grandmasters — Bay Area legend Juan (of Juan’s Place in Berkeley) — whom Jen, Enoch, and I had the pleasure of meeting last week. Now there’s a man who’s not afraid to embrace his ’stache year-round:

Here’s wishing you and yours a very muzzy Christmas and a Happy New Year — to  2010 and beyond!