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Staying Home for Boston

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Staying Home for Boston

Post  Alex Kubacki on Fri Jan 10, 2014 9:24 am

I grew up near Boston and still live in the state. When I was younger we'd go watch Bill Rodgers do his thing. Then when I got a little older we'd sometimes go to the Sox game and after head down to Kenmore Sq in time hopefully to catch the leaders go by.  So you can say I'm a little excited to run this.

For the first time since I started running marathons I'm coming off two big injuries that wiped out my late spring, summer and early fall. I was supposed to run JFK and am still not happy missing it. 

Because of the missed time I decided to get a McMillan plan for Boston as I didn't want to be stupid in the early going. I've already gone through the base building portion and am now ready to get after it. My concern will be long runs.  I'm not worried about the speed side, but missing months and months of long runs I'm not sure how that'll impact me on the endurance side. I'll just have to see what happens.
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Re: Staying Home for Boston

Post  Jerry on Fri Jan 10, 2014 10:39 am

Stay cool, Alex. You still have time. See you in Boston.
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Re: Staying Home for Boston

Post  Michael Enright on Fri Jan 10, 2014 3:17 pm

Alex, you are a talented and hyper-diligent runner. You will be fine on the long runs. I think the key will be not to bite off too much right away.

Really nice to see you getting ready for this race - you deserve this one, and please enjoy the experience!
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Re: Staying Home for Boston

Post  Michele "1L" Keane on Fri Jan 10, 2014 3:55 pm

No worries, Alex - I was in the same position last year, I used a McMillan plan to comeback and I ran comfortably through the course (well most of it anyway Wink).  I ran the long runs significantly slower than any training cycle I can remember (and the snow/ice contributed to that), but I got them done and you will too.  Just try not to expect too much and try hard not to compare. Believe me that is easier typed than done.


Last edited by Michele "1L" Keane on Fri Jan 10, 2014 6:39 pm; edited 1 time in total
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Re: Staying Home for Boston

Post  ounce on Fri Jan 10, 2014 4:14 pm

Good luck and enjoy the process!
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Re: Staying Home for Boston

Post  Alex Kubacki on Mon Jan 13, 2014 2:34 pm

Thanks everyone.

Monday am - 4M easy.  Early morning stepped outside and about went down as freezing rain was turning everything into ice and nothing treated yet. Went back in and hit the treadmill. Not happy at all. 

Monday pm - 10M with 17 x 25sec.  Mixed in a bunch of uphills and downhills. Did some leg work after.

Tuesday - 5M easy.  Wind chill well below zero and it was very windy. This was just a few hours after Monday nights work so legs were trashed.

Wednesday - 11.5M with 4.5M around 7:00.  Leg work after.

Thursday - 4M easy. Again just a few hours after Wednesday's work.

Friday - 7M GA.  4 days this week before 4am sucks.

Saturday - 15M. It snowed Friday and partially melted. Left the house early and it was slick but doable. However the further I got out it turned into a skating rink as cars were going off the road, I was reduced to shuffle-slide, shuffle-slide. It got dangerous as I'd slide right down a hill without being able to stop. At this point I'm just trying to get back home. Then it started raining and ponds formed on top of the ice so had no clue what I was stepping on. Did final 4M on treadmill because I wasn't really running outside but shuffling and sliding. I was furious. Not a quality Long at all.

Sunday - 6.5M easy. I never look at my watch on regular or recovery runs but when I got back I noticed after the first mile all splits were within 2secs of each other. Pretty good pacing.

Not happy with all the ice this winter. Cold and snow I can deal with but ice you can't run on. This week I begin four weeks of hill workouts as one of the key workouts.
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Re: Staying Home for Boston

Post  Alex Kubacki on Mon Jan 20, 2014 9:29 am

Monday am - 4M Easy. Just getting it done early morning. At least it wasn't ice.

Monday pm - 10M with 12 x 1min.  Did about half going up hill and a couple of delines. Was on the treadmill and for some reason the speed won't allow me to go higher than 9 on a decline. Leg strengthening work after.

Tuesday - 5.5M Easy. Early morning. Felt pretty good. Weather was good.  

Wednesday - 10.5M with 6 x 2.5min hill with 3 hard downhills. The one decent hill in my town starts around 6% and ends up around 8% by the top. I was trashed from this and the 3M back home was not fun.

Thursday - 4M Easy.  Early morning. Legs completely trashed at first, but after the junk was out I felt better.

Friday - 7M GA with some strides. Early morning. I was pushing a bit on this.

Saturday - 18.5M. I have such a long way to go with my leg endurance. Definitely hurting the last few miles. Snow the last few miles.  Leg strengthening work after.

This coming week will be a step back week and I think I'm going to do a 10K Saturday though I've done no speed work and still lacking strength. I just want to blow it out a bit.

Sunday - 6.5M Easy.  More annoying snow, but at least it wasn't slippery. My legs were out of it.
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Re: Staying Home for Boston

Post  Alex Kubacki on Mon Jan 27, 2014 10:07 am

Did a 10K Saturday to sort of blow out the pipes as I've done no speedwork or anything and just wanted to get a gauge on things. Well despite the temps in 20s and wind somehow I crushed my PR with a 41:36. Don't know where that came from.

Stepback week.

Monday am - 4M easy. Early Morning. Threw in a few short strides.

Monday pm - 10M GA. The last 10min were around 7:30. Leg strength work after.

Tuesday - 5M Easy. Early morning. Felt pretty good.

Wednesday - 10M with 8 x 90sec hills, 30sec recovery then 30sec stride, then back down hill with half the downhills kind of hard.

Thursday - 7M Easy. 

Friday -no running. Some resistance training.

Saturday - 9M with 10K race.

Sunday - 12M GA. Wanted to do this as a progressive but the snow the night before made the sides of the road and side walks slippery.  My legs were a bit tired anyway.
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Re: Staying Home for Boston

Post  Michele "1L" Keane on Mon Jan 27, 2014 2:11 pm

Nice 10K, Alex!  You are almost back where you were last year which is terrific.
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Re: Staying Home for Boston

Post  Alex Kubacki on Mon Feb 03, 2014 11:13 am

Thanks Michele. I'm happy with my speed at this point but not so much my long run stamina.

Tough week as I've been dealing with some major insomnia. Saturday it was finally catching up to me.

Monday - 9M - After the 10K on Saturday and GA type 12 on Sunday just kept this easy. Ran the last 10min a little harder.

Tuesday - 5.5MM - Easy. Early morning. Pretty cold out there. Felt pretty good though. Did a few short strides near the end.

Wednesday - 11M with 8 x 2.5min hard uphill with four of the downhills fairly hard. I was pretty happy with this one. My legs and lungs were on fire but it went well. My face was numb after and I was having a hard time speaking for a bit. Some leg strength stuff after.

Thursday - 4M  - Easy. Early Morning. Single digits again.

Friday - 8M - GA.  While I felt like I was cruising pretty good on this I felt like I was slowing down the last 4. But when I saw my splits after I actually sped up a little. Weird. Did some strides during the final mile.

Saturday - 18.5M.  The second half of this I just wanted to lay down and go to sleep. At this point it's been a week since I got any real sleep. I feel like I've only nailed one long run so far. Still got time to get the long run endurance back but not pleased at this point.

Sunday - 6.5M -  Easy. So once again I'm just lying there not sleeping and finally around 4 I said screw it and got up and got this done.  Most of my runs are around 4 so I'm used to it but on a weekend I like to stay in bed a little longer. No point today.
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Re: Staying Home for Boston

Post  Alex Kubacki on Mon Feb 10, 2014 2:50 pm

Still dealing with insomnia. Not fun. Work starting to get in the way too. Oh well.

Monday am - 4M easy. Early morning.  I always do a few short strides on this. Leg strength after.

Monday pm - 10M GA with last 10min around 7min pace.

Tuesday - 5M easy. Early Morning. It snowed the night before so I was up even earlier to shovel first then headed out. Roads hadn't been treated so some slip-sliding-and away stuff.

Wednesday - 10M.  10 x 90sec hill, 30sec recover, stride, then decline down with half fairly hard.  So another day, another snow storm. About a foot this time. Two hours of shoveling to go with the run.

Thursday - 4M easy. Early morning. Roads a complete mess.

Friday - 8M GA. Early morning. A tad below zero and insomnia in high gear so I just did this on the treadmill and called it a day. Did manage to throw in some strides although slower than if I was outside or actually awake.

Saturday - 15M - Temps again below zero at the beginning. I did this as a progressive so as the temps climbed I ran faster. Did some leg strength after.

Sunday - 9M easy. Actually felt pretty good. I had gotten about 5 hours of sleep which is a lot for me. Of course Sunday night I was right back to barely any.
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Re: Staying Home for Boston

Post  Michele "1L" Keane on Mon Feb 10, 2014 2:56 pm

Have you tried Advil PM? or Breathe right strips?  Both of those things can help me when I have sleep issues.
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Re: Staying Home for Boston

Post  Alex Kubacki on Tue Feb 11, 2014 9:50 am

Michele \"1L" Keane wrote:Have you tried Advil PM? or Breathe right strips?  Both of those things can help me when I have sleep issues.

Michele, I've had sleep issues since I've been a kid so I'm used to it. Currently it is in a bad phase.  I've never taken anything but if it drags on I may end up taking something.
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Re: Staying Home for Boston

Post  Alex Kubacki on Mon Feb 17, 2014 3:27 pm

Monday - 11M with 15 x 1min pickups at 6min pace. Did some on incline and decline though the decline does not go faster than 9.0 setting. 

Tuesday - 5M easy. Early morning and may have been coldest morning so far this year with a near -10. No wind so not as bad.

Wednesday - 12M with 5M tempo around 7min pace. I'm so ready to be outdoors for these runs but this is at night and there's no way right now.

Thursday - 4M easy. Early morning and in the snow as the beginning of the nor'easter hit. Shoveled an hour and half later.

Friday - 8M GA - Early morning.  Did the 8 on the mill and then shoveled for another hour and half. Roads were a mess. About 14" overall with a layer of ice in there to make it more fun.

Saturday - 20.5M. First 20. Went ok but still not where I want pacewise for Longs. Started snowing towards end.

Sunday - 9M easy. Shoveled for hour and then did the 9. 

First time hitting 70 since the injury. This will be step back week and this Sunday I'm running the second half of the Hyannis Marathon with a friend who's running his first to get a BQ. He'll be running anwhere from 7-7:30 miles. He's doing this on limited training. He's just getting back into running after 20 years away. He used to be a 25min flat 5-miler so he's light years better than I am at the running thing.
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Re: Staying Home for Boston

Post  Michael Enright on Mon Feb 17, 2014 5:47 pm

Wow, nice work in these crazy conditions.
I am so sick of this snow and ice!
Keep it up! Nice to hit that 70 mpw!
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Re: Staying Home for Boston

Post  fostever on Wed Feb 19, 2014 7:40 pm

Really pounding out the mileage, way to go!
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Re: Staying Home for Boston

Post  Alex Kubacki on Tue Feb 25, 2014 9:12 am

Thanks Michael and Steve. 

This was a step back week.

Monday - 10.5M GA with last 15min at 7:30.  Leg strength after.

Tuesday - 5M easy. Early morning. Another nice and cold morning out there. 

Wednesday - 9M with 5 x 1.25M from 7-6:45 and 3x200m. Wanted 12 but work got in way so not much time for this.

Thursday - 7M easy.  Just getting it done.

Friday- No running. Resistance training.

Saturday - 5M easy down the Cape.

Sunday - 14M. Ran last 13M with friend running Hyannis Marathon. Near 50 but windy. Pace was 7:16. Nice long tempo run. Still not comfortable with my leg stamina. While I was doing a lot of weaving and quick bursts to stay out of others way, I was working a little too hard towards the end.
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Re: Staying Home for Boston

Post  Michele "1L" Keane on Tue Feb 25, 2014 5:14 pm

As expected, Alex - you will be fine even if it doesn't feel quite right yet.  It isn't supposed to.
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Re: Staying Home for Boston

Post  Alex Kubacki on Mon Mar 03, 2014 11:58 am

I know you're right Michele. Just tough to accept sometimes.
 
Monday - 10M easy. This was day after my long tempo so I took it easy. Did some leg strength after.
 
Tuesday - No running. Decided to throw in an extra non-running day.  Did some upper body resistance training.
 
Wednesday - 12M with 8 at 7:30.  Fairly pleased to get two decent stamina workouts including Sunday's.  Did some leg strength after.
 
Thursday - 4M easy. Early morning. Temps right around zero. No wind and had proper layering so it was fine but annoying for end of February.
 
Friday - 8M GA. Early morning.  Once again temps around zero with wind this time. I've about had it. Did 5 short strides.
 
Saturday - 20M. First day of March and temps were below zero for a new March record low. Got up and wanted quality miles and didn't feel like waiting around for it to warm up a bit so I hopped on the treadmill. I've done 16 before but never 20. It was fine. Averaged about 8:30. Did a lot of inclines and declines.  Didn't feel great the first half and figured it was going to be a long morning. But I started feeling better. Ran the last 8 a little harder and ran the last 2 at -2 decline. From BC to town is downhill so wanted that simulated a bit.
 
Sunday - 10M easy. Temps were a heat wave at around 30 so it felt nice. Legs were a bit tired. Good to run easy on tired legs.
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Re: Staying Home for Boston

Post  fostever on Mon Mar 03, 2014 6:01 pm

Nice perseverance on that TM, Alex! Can't wait for that heat wave later this week supposedly!
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Re: Staying Home for Boston

Post  nkrichards on Mon Mar 03, 2014 8:31 pm

Impressive treadmill run...not sure I could stick with it for that many miles.  Looking good.
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Re: Staying Home for Boston

Post  Michele "1L" Keane on Tue Mar 04, 2014 10:20 am

Wow, Alex, I'm impressed - 20 on the TM.  Great for mental toughness, right?
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Re: Staying Home for Boston

Post  Julie on Sun Mar 09, 2014 6:55 pm

20 on the TM is amazingly tough. Great work!
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Re: Staying Home for Boston

Post  Michael Enright on Mon Mar 10, 2014 9:22 am

Nice week, and good job on the long TM run. I've done 20 on the mill a couple of times, and was surprised it wasn't more of a torment.
Keep it up, almost there! Weather looks like it's finally starting to break.
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Re: Staying Home for Boston

Post  Alex Kubacki on Mon Mar 10, 2014 9:35 am

Thanks everyone. I'm not sure the 20 on the TM was as mentally tough as it seems. I watched a couple of movies so I was pretty distracted. I think if I just had music on then it would have been more mentally demanding.
 
Monday - 10.5M with last 15min at 7:30. Leg strength work after. I was a little tired for this.
 
Tuesday - 5M Easy. Early Morning with more sub-zero temps for another record low. Fun.
 
Wednesday - 12M with 8 x .5M with 1min recover from 3:22-3:15. Then 3 x 40sec pickups to really turn the legs. This went pretty well. It's about the totality of them and shorter rest as opposed to burning it up and adding more rest.  Did leg strength after.
 
Thursday - 4M Easy. Early morning and while temps were balmy single digits it was windy and wind chill was below zero.
 
Friday - 8M GA. Early morning and yet again more sub zero running. Never ends. Did a few short strides.
 
Saturday - 17M with last 8M at 7:31. Temps in the 20's. Heat wave. This was tough. The last couple of miles I was maxed out. I never got a good feel on the pacing. A little leg strength after.
 
Sunday - 9M Easy. My legs felt pretty trashed. However when I got done my overall pace was a tad faster than I thought as when I was running. I never look at my watch on these runs.
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