Week in Review

90 miles
4 doubles
15-mile long run
6x10 mins. core
4 AFDs

This was a solid week, with two decent workouts, a fun group long run at Battle Road (thanks for the Easter stickers, Jenn!) and a respectable mileage total. Looking ahead, I've got two road races coming up with no prize money on the line and no pressure or expectation to win--but, if executed correctly, with the chance to run two much-needed, long-awaited road PRs. Next Sunday I'll be in Austin at the prestigious Capitol 10k, then I'll return home to take part in the excitement of Boston Marathon weekend at the BAA 5k. I'm committed to striving for PRs, and Jordan and I agree it makes sense to dial back my mileage and intensity for the next few weeks as a taper of sorts. I've put in the work, and now I want to give myself the best chance possible to reap the rewards!

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Saturday Track Action

AM: 6 miles easy
PM: 2.5 mile w/u + strides
Target: 5x1k @3:20, 3:20, 3:19, 3:18, 3:17 w/2 mins. jog; 5x300 @58, 57, 56, 55, 54
Actual: 3:22, 3:20, 3:19, 3:17, 3:18; 53, 55, 54, 54, 52
2.5 mile c/d
Total: 9-9.5 miles
Daily Total: 16-16.5 miles

After feeling surprisingly fresh on an easy morning run with our boss, Eric--who himself knocked out a 15-miler well below his goal marathon pace--I got the go-ahead from Coach Jordan to tackle my second workout of the week this afternoon. Dropping out of Wednesday's session and pushing it to Thursday meant I potentially needed to push my track session to Sunday, but I was hoping I'd feel recovered enough to do it Saturday and take part in a group long run instead. But, as Jordan reminded me, the point of the second workout was to run fast, not just to "try really hard" or "give it my best effort"--in other words, if I wanted to move it up to Saturday, then I better make it count.

Just before 3pm, after getting a haircut at my old salon in Marblehead, Jordan and I met up at the Village School track. I haven't worked out here in almost a year, but when we lived just a few miles down the street we were regulars. It's not the fanciest facility--and, as I would soon be not-so-gently reminded, it often feels as though it's been dropped down smack in the middle of a wind tunnel--but for our purposes it would do just fine. After a relaxed warmup and some strides, my queenmaker and I were ready to go. With blue skies and the sun shining brightly, it almost, sort of, nearly felt like spring. We'll take it!

From the outset, however, I could tell this would be work. It was never designed to be easy, and this wouldn't be one of those elusive perfect days where everything snaps effortlessly into place. But as we clicked off the laps, I found myself feeling more and more locked into the rhythm of 5:20 pace. The wind proved to be quite daunting on the home stretch, but fortunately Jordan didn't tap me to alternate the lead like he has during other recent workouts. Had that been the case, I know I would've struggled mightily.

As it was, I finished the fifth kilometer feeling quite tired. I hoped that starting the 300s at 58--only slightly faster than what I'd maintained for the k's--would be a breeze. Instead, I found myself straining to stay in contact with Jordan in what felt like an all-out sprint. Was I really that exhausted?! Crossing the finish line, I frantically looked at my watch, only to see that we'd started faster than the fastest interval was supposed to be. At that point, I simultaneously panicked and got really angry at Jordan. He was sabotaging any chance I had to keep it together! Sensing my delicate emotional state, he wisely offered 90 seconds rest, during which I ambled along for the slowest 100-meter walk ever. This pattern would be repeated after each subsequent 300, and with the generous rest I was able to finish feeling fast and strong. I actually think I could've hit the same splits off 60 seconds recovery--not that I was complaining about an extra 30.

Overall, though this wasn't executed perfectly and didn't feel easy, I'm happy at the quality and quantity of sub-5k pace running only 48 hours after an equally challenging tempo workout. All week up until today I've felt uncharacteristically fatigued and sluggish, so hopefully this was just the shot in the arm (leg?) needed to turn things around. And if I actually got a little bit of sun in the process, even better!

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Botched Workout Redemption

2.75 mile w/u
Target: 3x2 miles @11:20, 11:15, 11:10 w/4 mins. jog; 4x400 @82, 81, 80, 79 w/1 min. jog
Actual: 11:20, 11:18, 2k @6:59; 4x400 @79, 81, 79, 78
1.5 mile c/d
Total: 12 miles

I planned to do this workout on the Topsfield bike path after work on Wednesday, but for one reason or another it simply didn't happen. I made it through a whopping 1k, relatively on pace but breathing like I'd just raced a 5k, before bagging it. I was frustrated, disappointed and not exactly filled with confidence about my ability to fare any better 12 hours later, but I had no choice except to try.

Fortunately, come Thursday morning I more or less executed what was planned. It felt hard--harder than it should have, and harder than I would've liked--but nonetheless I was proud of my ability to execute on the heels of a dismal failure the night before. After the second two-mile interval my coach/domestique made the call to maintain the pace but cut the third repeat at 2k, a recommendation with which I was more than happy to comply.

There are days when a workout feels effortless, when the paces come like clockwork and you have to hold back your sprightly legs from running out from under you. Today emphatically was not one of those days, but I welcome the grind and the strength it builds, mentally and physically.

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Ciao!

Last Tuesday night, I received a somewhat cryptic Facebook message from David Monti asking me to send him an email so he could share an "unusual race opportunity" with me. I met David, who among other specialties is the elite athlete director for NYC Marathon, at Kim Smith and Pat Tarpy's wedding this past Labor Day, but beyond that and a perfunctory Facebook friendship we've never really had much interaction. So, needless to say, I was more than a little intrigued. I sent him a quick note, and within minutes received one of the most amazing emails of my entire life.

My mom often jokes that things always just seem to work out for me, and that I'm often presented with amazing opportunities seemingly out of left field. Of course, we both know that these "lucky" circumstances are usually the result of a good deal of hard work on my part preceding them--but even at that, every once in a while situations like this one completely surprise me.

"Hi Meagan," the email began, "My friend Marcello is an agent and also owns an event management company in Italy." Ummm, go on. "He has a client who is staging a half-marathon at a spectacular resort in Chia on the island of Sardinia on April 28th. He is looking for a US woman..." Aaaaand basically the rest is a blur. A warm, sunny, sand-streaked blur. Keep in mind, by the way, that I'm literally reading this while watching yet another onslaught of snowflakes swirling outside my bedroom window. I would've probably accepted a one-way ticket to the Sahara at this point.

But, instead, improbably, David was offering me a weeklong, all expenses paid, beautiful beach resort vacation--and all I have to do is race a hilly half-marathon at the end. It's such an incredible, incomprehensible offer, and one for which I am completely indebted to David and Marcello. There are still some details and logistics to be worked out, but it's official: I'm going to Italy next month! I'm joining David, his wife Jane, and another American athlete named Tyler McCandless for a full week of run and fun. I'll be lounging on the beach at this resort and clicking off some miles during this half-marathon, and no doubt loving every minute of it. I couldn't be more grateful and excited for this opportunity, or more in need of a base tan to prevent my entire body from burning within the first 45 minutes. 

There's plenty to do between now and then, but come April 23rd: Ciao!

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Week in Review

85 miles
3 doubles
4 days in Raleigh
15-mile long run
6x10 mins. core

Without question, the highlights of this week were the Saturday and Sunday long(er) runs with friends. On Saturday I covered 15 miles in Raleigh's Umstead Park with Michelle (and Thomas, although he could only hang with us ladies for a five-mile loop before heading back home for ambiguous reasons). Umstead is one of the hilliest, toughest places I've ever run (the fact that they host a 100-miler here boggles my mind) but it's also one of the most beautiful. I'll deal with the hills any day in exchange for the seemingly endless miles of wide, soft carriage roads, ample tree cover and breathtaking vistas. Upon finishing the run, Michelle and I returned home and were greeted by the popping of a champagne bottle--thus, the double-fisting of post-run Nuun and pre-brunch mimosas commenced simultaneously. It was a beautiful thing.

This was consumed during our brunch. A lot of it. Do yourself a favor and get up in some.

Speaking of beautiful, I couldn't have asked for better weather (okay, so maybe a tad warmer and a touch less windy) for my Sunday run. After an inspiring morning watched Team USA more than hold their own at World XC, Jordan and I suited up and drove to the Nahant Beach parking lot to meet Emily for some easy miles. Over the next 90 minutes we took in stunning ocean views and even managed to explore an uncharted (to us) area of the Nahant peninsula. Despite my heavy legs from yesterday's mountainous run, I gladly soaked up every minute on my feet this morning.

Our backdrop for much of this morning's run.

It's difficult for me to close this post without mentioning an exciting new running/racing/life development that just unfolded over the past few days, but at the same time it's so freaking awesome that it merits its own post. And so, I'll keep you in suspense for a little bit until I have time to write a proper blog. But trust me, it's legit.

To be continued...

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Post-Snowstorm Pre-Race Workout

2.5 mile w/u + strides
Target: 4x4 mins. @3:35/k; 4x1 min. hard; 4x30 secs. harder
Actual: 4x4 mins. (through 1k in 3:34, 3:30, 3:33, 3:33); 4x1 min.; 4x 30 secs.
2 mile c/d
Total: 10-10.5 miles

Another day, another snowstorm. This alleged "first day of spring" found us braving sub-freezing temps, slick and slushy streets, and 20mph winds--all for a pre-race fartlek. Or, technically, the workout formerly known as the pre-race fartlek. Originally I'd planned to travel down to NYC and defend my 13.1 title and course record from last year, but a relatively last-minute work trip to Raleigh necessitated a change in plans. We decided to keep the workout relatively short anyway, adding on the 4x30 seconds as a bonus 5k-specific epilogue.

As is becoming all too common this winter, my legs initially felt a bit sluggish on the heels of a treadmill double yesterday. In order to utilize the clearest, least slick section of road, the only feasible way to execute this workout was to run gradually uphill with the wind at my back for one interval, then turn around and head downhill (but into a lashing headwind) for the next. It wasn't ideal, but it was doable, and for today that was probably best-case scenario. Luckily, my legs clicked into the pace rather easily as I fell in line behind my stalwart queenmaker, and I even had some uncharacteristic pep in my step on the shorter, faster bursts as well. I may not feel like a 5k runner just yet, but with a few more speed sessions like this one I hope to put in a respectable showing at the BAA 5k. 

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Week in Review

90 miles
3 doubles
2 days in DC
3 medium-long runs (15, 14+, 13+)
6x10 mins. core

This week was bookended by several long-ish runs, beginning with a solid 15-miler in DC and culminating with a 1-2 medium-long punch over the weekend. On Saturday, Jordan and I joined our boss, who's training for his first marathon, for one of his early long runs. Despite plenty of hills and wind, he cruised at an 8-minute pace average for over 14 miles (during which I managed to injure myself while vacating a port-a-potty, but that's neither here nor there) and even saved enough energy to make us breakfast and cappuccinos afterward. On Sunday, we joined Emily, Jenn and Justin for another solid effort out at the Battle Road trails. The good news is the snow was almost entirely melted and the trails were quite clear. Unfortunately, we discovered the bad news halfway through the run--one big, open, low-lying section called the Great Meadow was more or less completely flooded. I immediately suggested we turn around, but once Jordan tromped through the first ankle-deep puddle the size of a long jump pit we all reluctantly followed. We finished the run looking like we'd survived one of those extreme obstacle races instead of just an easy 90 minutes, but even I had to admit the adventure was a lot of fun.

Showing Dad the "secret" monument on Teddy's Island

 

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16x300 (Moderate) Success

Noon: 3.5 miles easy
PM: 4k w/u
Target: 16x300m: first 4 in 60, next 4 in 59, next 4 in 58, next 4 in 57 all w/35-40 sec. jog (100m)
Actual: (58, 60, 60, 61); (59, 57, 59, 59); (57, 57, 56, 57); (55, 56, 56, 55) all w/33-36 sec. jog
2k c/d
Total: ~7.5 miles
Daily total: 11 miles

A mere 48 hours later, Jordan and I found ourselves back at the Beverly High track for another, shorter speed session. I've done variations of this workout before, and it's always the same: on paper it looks so simple--"80-second quarter pace with a nice recovery jog in between? Piece of cake!"--but inevitably I end up struggling. The kicker is that the "nice recovery jog" ends up feeling mercilessly short by halfway through the workout, while at the same time the interval pace is (supposed to be) gradually getting faster.

Fortunately, and due in no small part to a healthy tailwind on the back straightaway, this went fine. Jordan kept the recovery far more honest than I would've on my own, but aerobically I almost always felt recovered after 30 seconds. My legs didn't have enough pop to really pick it up on the last segment, but after Wednesday's mile repeats I wouldn't expect them to. Given my previous challenges with this type of workout, I'm satisfied with today's effort.

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Back to the Track

AM: 8k easy
PM: 5k w/u
6xmile w/2 mins. jog in 5:40, 5:35, 5:33, 5:30, 5:28, 5:25
Actual: 5:40, 5:34, 5:32, 5:28, 5:29, 5:24
2 mile c/d
Total: 11 miles
Daily total: 16 miles

After a few days of stellar runs in DC, including a strong 15-miler on Monday, I returned home on Tuesday night after multiple delays to dreary, cold, rainy Boston weather. Plenty of other areas of the country seem to be celebrating spring, but New England clearly hasn't gotten the memo.

That said, thanks to the time change and clearing skies, I was able to hit the Beverly High track after work on Wednesday wearing shorts (and gloves...but I'll take baby steps) and with plenty of daylight. The plan was to start out conservatively, around 15k pace, then gradually work down to nearly 5k pace by the end. Jordan planned to tow me through each interval and then continue running while I jogged 200 meters before joining forces again. As we took off on our first lap, he mentioned that he "might" have me lead alternating laps "for the first few intervals." Little did I know this actually meant I would "definitely" be leading alternating laps "the entire time," which proved increasingly difficult as the workout progressed and the wind intensified on the backstretch. Still, we hit or exceeded all of the splits (while Jordan maintained the pace continuously--impressive!) and finished up near 7pm in relative daylight. In my book that constitutes a win on all counts.

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Week in Review

77 miles
3 doubles
6x10 mins. core
4 runs on the YMCA treadmill
2 days in DC

A week that started off bitterly cold and snowy finished all sunshine and smiles in DC. I ran an 8k PR, walked about a million miles and spent some quality time with friends and family. I've got a few more days to play tourist before I reluctantly return to my normal life on Tuesday night. In the meantime, I'm looking forward to a rare treat tomorrow: the Monday morning long run! I plan to show Dad and Tim my favorite "secret" running spot, Teddy Roosevelt's Island, and then continue on for a loop that will likely retrace my steps from my last long run here. I can't wait!

MRN + JRB = best friends since 4th grade! Always great to see Julie when I'm in DC.

Nedlos on our tour of the Capitol, which did not get canceled. I cannot say the same about our planned tour of the White House. #sequestersucks

Mother-daughter pic. Coordinating colors = 1/2 coincidence, 1/2 intuition.

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St. Patty's Day 8k Race Recap

4 mile w/u + strides
Target: 8k @27:45 or faster
Actual: 27:42; 2nd place female
Results
4 mile c/d
Total: 13 miles

I've widely stated my view that DC is the best urban running scene in the country, and this race is a great example of that point. For a few hours on a beautiful, crisp, clear Sunday morning, the most important street in the world was closed down just so I (and about 6,000 other people) could enjoy the privilege of toeing the line to a breathtaking view of our United States Capitol building at sunrise. 

In an unprecedented turn of events, I was actually in DC not for work but for--dare I say it--a Nedlo family vacation. My parents, along with dad's running partner Tim and wife Pam, were touring the District for spring break, and it took little convincing to persuade me to join them for a few days. Given my affinity for and familiarity with the area, I was happy to act as the de facto tour guide and share some of my favorite sights/sites. The fact that the St. Patty's Day 8k would be taking place the same weekend was just an added bonus. As it happens, I was in town the same weekend two years ago and not only ran the 8k but also the Four Courts Four Miler the day before. (And, in a completely unrelated coincidence, developed a wicked case of ITBS the day after.) I briefly entertained the idea of pulling the double again this year, but luckily nature intervened in the form of another delightful spring snowstorm and postponed my Friday night flight to Saturday morning. Fortunately I arrived to DC at noon on Saturday and was greeted with perfectly clear blue skies and temperatures in the low 60s--perfect for soaking up the sun and touring around the Mall all afternoon. I capped off the night with a quick trip to Jilane's and a visit to Ted's Bulletin for a few of their homemade pop tarts before returning to my parents' hotel and settling in for the night.

Blueberry cheesecake, peanut butter bacon, Nutella mint...so many tasty options!

Like the previous day, race morning dawned with the promise of clear blue skies and perfectly crisp temperatures. I jogged down to Freedom Plaza, location of the start and finish area, and literally the first person I bumped into was fellow Charlotte expat and former CRC member Brian McMahon. We chatted for a few minutes before setting off on our respective warmup routines, and before I knew it the time had come to toe the line. I was more than a little nervous, having not raced anything this "short" in quite a while and with the bad taste of my Mercedes Half debacle still fresh in my mouth. To make matters worse, my secret hopes of surprising all the locals and charging triumphantly through the tape were dashed when I spotted Claire Hallissey, DC resident and 2:27 British Olympic marathoner, standing a few feet away. Clearly I would be striving for runner-up at best. 

In the beginning, however, the lead seemed somewhat within reach. Either Claire was starting off conservatively or I was going way, way too fast. Both scenarios would inevitably yield the same outcome, but the latter had the potential to hurt a hell of a lot more. As I passed the first mile marker in 5:28, just a few steps behind Claire, the answer was still unclear. This was slightly faster than I'd planned, but not so outrageous as to result in certain implosion. Once we reached the first 180-degree cone turn--of which there would be five throughout the race, barring this from being labeled a truly "fast" course despite its near pancake-flat topography--she no doubt saw that a stranger was relatively close behind and decided to hasten her jogging pace. She powered away decisively and I was never in contention again.

But if it turned out that the former scenario--Claire taking the race out at a relaxed effort--were true, so too might be the possibility that I was in over my head. After a first mile that was arguably a touch too quick, I summarily dispelled all debate by splitting 10:50 for miles two and three. For you mathematicians out there, this breakneck tempo had me careening through 5k somewhere in the neighborhood of 17:01. My 5k road PR is 17:05. On the one hand, this unexpected development could be considered a cause for rejoicing. On the other, more rational and realistic hand, the race was barely halfway over. Not unexpectedly, the fourth mile got pretty ugly. I'm embarrassed to say how close this mile was to six minutes, but shame is a powerful motivator--powerful enough, at least, to force me to somehow pull it together and cover the final .97 miles somewhere in the vicinity of 5:30. The final 10 minutes of this race were some of the more painful in recent memory, but with Claire out of sight and no other women threatening for second I was able to use the men nearby to drag me down Pennsylvania Avenue all the way  the finish line, which I crossed in just over 27:40. I hung around the finishing chute to see my dad and Tim come through in impressive fashion before setting off on a wonderful solo cooldown around the Mall. 

Objectively, despite a suicidal early pace I would consider this a solid effort. I bested my 8k PR by over 30 seconds and ran almost a full two minutes faster than at this race in 2011. (Although, in defense of past me, I was probably a little bit less fresh having raced the four miler on Saturday.) Incidentally, I credit my result almost entirely to the Ted's Bulletin pop tart, seeing as its pre-race consumption had the same positive effect at the Army 10 Miler, and I might just have to pay Jilane to overnight one to me before every race going forward. With the BAA 5k coming up in just over a month and a soft PR that I now have no excuse not to shatter, I may need to call in that favor sooner than later.

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Harvard Indoor Workout

AM: 10k easy
PM: 3 mile w/u + strides
Target: 5x500m @1:40 (5:20 pace) w/75 sec. jog; 3x200m hard strides
Actual: 1:40, 1:39, 1:39, 1:37, 1:39; 36, 36, 36, 6x400m @78-80
2 mile c/d
Total: 9 miles
Daily total: 15+ miles

Despite having raced indoors a handful of times, I've never actually worked out on an indoor track--until tonight. Yes, I suppose you can consider me an official New Englander now. As depressing as it is to admit that I live somewhere still cold (and potentially snowy) enough to necessitate working out indoors in mid-March, I must also admit that it's great to have the resource of the Harvard indoor track available for laypeople like myself.

Honesty: I'm a bit behind on blogging, so the details of this are a touch fuzzy. What I remember is that Coach Jordan prescribed a relatively light speed session in advance of this weekend's St. Patty's Day 8k in DC, so I actually ended up jumping in and out of some longer repeats that he was completing with two other BAA guys. This meant that my rest was almost uniformly less than 75 seconds due to the timing of their laps, but I felt comfortable enough throughout that it didn't really matter; so comfortable, in fact, that after my scheduled workout was completed I offered to accompany them for alternating 400s of their remaining mile repeats. At times this workout felt more like a game of Frogger due to the ridiculous amount of people who apparently had the same idea as us--including, but not limited to, a pack of New Balance Boston runners, a kids' track team, a group of gymnasts and/or cheerleaders and a group comprising virtually every female masters runner in the greater Boston area with apparently no spatial awareness or grasp of track etiquette--but overall it was a lot of fun, and the perfect amount of volume to undertake leading up to Sunday's race.

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Week in Review

88 miles
4 doubles
6x10 mins. core
4 days in Texas
3 days with Brookelet

What a great week! It started with an early morning farewell run with Caitlin, progressed to absolutely gorgeous shorts-and-t-shirt morning runs with Allison in Austin, then culminated with my bestie Brooke coming to visit for her 30th birthday. Her rock star husband Lance earned huge brownie points by planning the entire thing as a surprise, including a dinner party in the North End on Saturday night that included Brooke's parents and brother and sis-in-law. Fortunately I did not spill the (Boston baked) beans in advance and everything went off without a hitch. Somehow I also found time during the weekend to participate in the Salem 10-mile race and an oceanfront 13-miler around Nahant with Emily. So many of my favorite people in such a short time frame--I love it!

Ready to hit the town--and stay up past 10pm!--with Brooke on Saturday night

 

 

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Black Cat 10 Miler

3 mile w/u
Target: 10 mile tempo @60-61 mins.
Actual: 60:48; first place female
Results
3 mile c/d
Total: 16 miles

Late last week I discovered that a 10- and 20-mile race would be taking place today in Salem, with the same start/finish and most of the same course as the half-marathon I ran last fall. I wasn't necessarily looking for a true race-level effort, but I knew that lacing 'em up in a competitive environment would result in a much higher quality workout than I was likely to undertake on my own. Not only did Jordan feel the same way, but he apparently decided that he wouldn't truly get his money's worth without tackling the 20-miler. To each his own.

After running from my house to the race start (which is the best setup ever), I met my BAA friend Liz for the remainder of the warmup. As we stripped down our outer layers and tossed them in the back of her friend's car, she mentioned that there was a $150 purse for first place. While not a staggering amount (I won $300 at the half-marathon, which was put on by the same company), it was noteworthy information simply because I hadn't seen anything about cash prizes on the web site or race collateral. If my original game plan was to run a hard tempo, my new objective was to run a hard enough tempo to win the darn thing.

As we stood for a ridiculously long time on the starting line, I had a few minutes to catch up with running friends from the BAA and the Salem Wicked group. Kevin, an Irish BAA transplant and Craft aficionado, is training for Boston and was hoping for an honest but controlled workout today. From the gun, I took off with him and vowed to hang on as long as possible. The first few miles were comfortable and conversational as we ran through downtown Salem toward Marblehead, but even early on I could tell my legs were still tired from Thursday's 800s. The turnaround point came in the Devereux Beach parking lot around 4.5, and by that point I was already eager to be finished. I was pleased to see that Jordan wasn't too far in front of us (never mind the fact that he would be running twice as far), but I was a bit surprised to discover how seemingly close Liz and our friend Caroline were behind me. Liz was running the longest race of her life and Caroline had put in eight miles beforehand, and they were both crushing it! Meanwhile Kevin and I split five miles in 29:45, but I was faltering on the first noticeable uphill section and I could tell he was itching to drop the pace. I waved him onward, disappointed that my legs were so tired but resolving to maintain the same effort or risk getting caught. I was running scared. Fortunately, around mile 8 I found my second wind (possibly coinciding with cresting the final hill) and was able to finish strong, with Caroline and Liz not far behind despite accidentally missing a turn in the final mile. Jordan placed second in the 20-miler, an effort I will let him regale you with whenever he updates his blog. All in all, a solid day.

Oh, and my big prize? A pint glass.  

Just after the start: Jordan up front, Kevin in the yellow singlet next to me, with Caroline (yellow) and Liz (blue) at far right. Photo credit Thomas Cole.

 

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