Boston training week 12: the one where I get Boston Mail

For the first time in a few weeks, last week's weather did not involve a multi day snow storm. This is nothing short of a miracle, as March has been pretty aggressive this year.

However, Spring must be coming because I got my annual Boston Mail, which makes things feel very real and exciting. I will confess that I was probably the only runner in the history of ever who did not immediately Insta this piece of paperwork. Whoops. So, I will just post the pic right here at the top of the blog to make up for my indiscretion.

Yay! I'm going to Boston!!

The temps are NOT springlike yet. I do not mind running in the chilly weather, but I could make do with a bit less wind. Every year at this time, while running in 35 degree, 20 MPH wind, I reflect on how we are bound to get a brief Early Summer anytime soon. April 16th would be my best guess on that.
(for people who are getting sick of my doomsday weather predictions for Boston Marathon Day, just take a look at the weather history from 2012 on. The odds are stacked against us, and that's just the reality of the situation. Oh well.)

Last Monday I did several downhill repeats on the 1.6 mile route that I use for such activities. The elevation drop is remarkable, but runnable.
I made several changes to my Boston prep this year, and it seems that lengthy downhill training replaced the Bitch Hill (this does not break my heart!) Since I have not yet cracked the code on "how to run the Boston Marathon and not feel like a jackass" I have no issue trying new training techniques. (the year that I *finally* win the thing, I'll know I have it figured out! hahaha)

The final decent. 

Eric managed to catch a really horrible cold/virus on Tuesday but before it struck him full force he joined me on Wednesday for some mile repeats.

Sick husband 

One of my goals at the beginning of training was to see improvements in my speed in the shorter distances. Despite the rigors of having already tapered/marathoned/recovered, I continue to be pleased with how my speed work has developed. My mile repeats are at least 30 seconds faster then this time last year, and even faster then when I was training for Hartford in 2016 and felt more fit then I had ever been (however, it was extremely hot then and really ideal conditions now. Due to that, I would have to guess that it's a wash.) I'll take cold mile repeats over blistering hot ones ANY DAY. Give me some muddy snowbanks over humidity.

The muddy snowbank

I had a tired, but successful 20 on Saturday (after an easy 6 on Friday.) I have been very busy at work, to the point where if I was not marathon training I probably would not have run once last week. This is just part of life, and while I think it would be fun to have more time to focus on my hobby, I am extremely pleased that my business is ramping up.  When you are self employed it is pretty annoying to be asked "so..... when will things slow down so you can do more of x-y-z??" Hopefully never, as I wish to be able to meet my financial goals! The only way that I can write myself a paycheck is by working hard, and being available to my customers. So despite not having much time for myself (or anyone else, sorry) I feel really accomplished that I have created a sustainable and popular business! (and when I have paid off my business mortgage many years earlier than I had thought possible, I will never regret the choice to work hard and often!)

All that being said, I did manage to squeeze in that 20 at the end of a long Saturday, and the end of a long week (and hey! I work most Sundays too, so it wasn't over!) The weather was chilly but not bad at all, and Eric and I (shockingly) finished up at the pub.

We made it! Bear Bones sponsors my long runs, yet again. 

Of course, we met up with Lee and had some cheese and a beer.

Same pic different week (same hat!)

We also got to chill with Winston the bar dog, who (for the first time in his life, perhaps) was even more exhausted than I was. We basically sat on the floor together like "woof".

WINSTON <3 td="">

I had considered the possibility of getting downhill repeats back to their appointed day on Sunday, but it seemed like a dumb choice. So, I moseyed along for a nice recovery run at a 9:50 pace, as all recovery runs should be.

So overall, a really good week of training. This was the first time in 3 years that I did not run the Eastern States 20 on Sunday. I missed it, with a lovely course, no elevation (well, maybe 90 feet) and good people to run with, it has become a perennial favorite of mine.
After running Hyannis earlier this year, I really could not take another weekend off, or spend the money on another race. I decided to take a positive view on this, as my long run this week has a wonderful course profile similar to Boston which makes for great training. Nothing like a steady hill from mile 17-18.5 to get those legs ready for what's to come!

Miles Run: 48.3

Elevation this week: 1,645

Lowest low temp: Cold, but not as cold. I really can't remember but it was like 14 on Sunday?

Highest temp: 48 for exactly one minute when the sun came out once....

Total snowfall: A dusting on Saturday night. Basically, we finished our long run and a blizzaster blew in. 

Coldest day that I ran outdoors: I ran outdoors every running day. And it was not warm once. But it wasn't terrible either, I think it was no colder than 25 and no warmer than 39. 

Random fact: Eric and I both play Pokemon Go, and we take it pretty seriously. 

Boston training week 11: the VERY TARDY edition

It is almost so late that I could easily combine last week's training log with this week's and save time.
But that seems like that lazy way out.
(So I'll write a crappy training journal blog post instead, lucky us! But FFS it is after 9:00PM on a Friday. This is the best I can do! And in a year, when I'm like "how was training in Mid March '18? I will be glad that I wrote this terrible entry...)

Last week, winter was still in full swing. 17 inch snow storm (shit) a return to single digit temps (CRAP!) and a long run done in 24 degrees and wind (it just means Boston will be 90, I am used to it.)

Aside from that nonsense, things were pretty decent on the training front.

Eric and I hit the road for some easy miles on Monday (which feels VERY long ago at this point.)

Easy day

Wednesday was supposed to be some 800's, but my lady parts were like "FUCK NO." I really can't argue with that, and so I put speed work off until Friday. I managed to do some pretty quick repeats successfully, if rather painfully, as my return to speed post Hyannis. It also snowed, A LOT. We got 15" overnight and then about 2-3" more. HELLO SECOND WINTER.

And it kept snowing 

Saturday was a quick 4 on the treadmill. Winter was being a terrible pain in the ass, and it was seriously 22 degrees with wind up to 45 MPH. I had been out in it all day at work, and was done with the bullshit!

Sunday was not much better, but a couple extra degrees and a wind reduction meant that running outdoors was far better than running 15 in the basement. Eric joined me for 10 of the miles and it was quite good, a good pace, no issues, and a nice finish at the pub.

The best way to finish a run

Only a couple more weeks of training until I taper AGAIN, for Boston. I am entirely pleased with the way the my legs have come back after Hyannis. This is a huge change from my last good marathon (Hartford, in 2016) when recovery was basically a nightmare. My legs feel strong and pain free, and don't feel burnt out, or ready to quit running forever. The outcome of Boston is so weather dependent, that I have few expectations. I am due to run a 20 tomorrow, and if I am actually back in good form this run will let me know.

Miles Run: 35.7 (but technically the downhill repeats that I did *this* week belonged in *last* week.(as in the week I just logged here)  So this  current week will look high, and this past week looks low. whatever.)

Elevation this week: 1,415

Lowest low temp: 9. Because why not. 

Highest temp: Fucking cold. Maybe 38 for a hot minute. 

Total snowfall: 17" WHY

Coldest day that I ran outdoors: 23 or some shit with high wind. 

Random fact: Despite all this bitching I really prefer winter running to summer running 

Boston Training Week 10: the one with the snow, and more recovery

I took most of last week "off" as no signs were pointing to my readiness to return to full time training.

This should come as a shock to nobody. The elites take 10-14 DAYS (I accidentally typed "weeks" in, and that would be a lot of time!) off post goal race, and if they say it is a wise move, who am I to argue? Goal race pace is a huge effort, no matter what your speed happens to be.

I may have mentioned before, that I have a quite active lifestyle. So recovery does not mean sitting on my couch, eating chips (which sounds fun, but would last 5 minutes because I need activities, haha.) My job has me walking a solid 5k a day on a SLOW day (so there's that. and I have very few slow days.) I also ride horses 5 days a week and participate in all the physical labor that running a horse stable requires.
So, my recovery is active. And I don't mind that.

Apparently, winter has arrived along with some of the biggest storms of the year. Rude! February was so mild and benign that one could almost hope that Spring was here.

WTF??

Not the case, I'm afraid.
We got a solid 12" of snow last week, with much more in the forecast. One can only hope that it melts quickly.
Even if it doesn't, I'm sure it will on Boston Marathon weekend, when it will surely be 90.

More snow than we have had all winter... Dumb!

I did some sort of easy run last Thursday (like 3 miles at solid mid 9's) and then I rode my bike (in the basement, because snow...)

I also baked a cake. So fancy.
I have a friend who is dairy free/gluten free/fun free (kidding) so when I saw a recipe for an Almond Torte in Run Fast, Eat Slow, I knew I had to give it a try.
Like any cake made with almond flour, it was dense and a bit bouncy. It had nice flavor though, and had nothing in it that wold discourage you from eating it for breakfast.
(so, not really cake. I'll have to make a *real* cake before I run out of time when my mileage gets high again...)

"Not Real Cake"

Eric and I ran 10 miles on Saturday, in some snow, and some wind, and some traffic, to the pub! YAY! We were pretty happy to get back to our regularly scheduled Saturday pub run, a tradition which will continue at least until Boston training is wrapped up.

Bear Bones with Lee

Eric celebrated his birthday last weekend too. We celebrated by biking for many hours (him), getting back to downhill repeats (me), taking a walk to look at ducks (per the photo) seeing a movie (Black Panther, very good) and having a relaxed dinner. It was a good time!

Duck Hunting

So, to wrap up my final post about recovery (until after Boston, when I shall recover ALL SUMMER LONG!!!!!) Here are my words of wisdom. This bit of advice is sponsored by my friends who actually ask me questions about race recovery that I am horribly unqualified to answer.
That being said, I actually think that I take post "goal race" recovery seriously, and do it pretty well. So read on:

1: Sit yo' ass down. Recovery does not mean running miles at a minute under race pace 2 days after your race. Despite what people on Instagram are doing, it's not smart.

2: But get yo' ass up. Low impact activity is your BFF.

3: Don't be me. EAT A LOT, especially in the 48 hours after your race. I failed at that this time, and did not recover as quickly as I normally do. Lesson learned.

4: I quit looking at Instagram/or any other social media for advice many years ago. Like I said in #1, that is not the place to go for actual logic and reason. If the best runners in the world take 10-14 days off after a goal race, I can't see why that isn't a tried and true method. In a day and age when we want to "keep up" it is easy to feel bad, lazy, and like a slacker when you look at what others "say" that they do. Screw them. Do what is right for your body, and remember that your legs will only hold up if you treat them right! *lecture over*

5: You can't go wrong with cheese, beer, pizza and bourbon. (as part of a healthy, well balanced diet. duh.)

Miles Run: 20.5

Elevation this week: 732

Lowest low temp: I don't even know! Not cold.

Highest temp: 40 something, so not hot

Total snowfall: Stupid 13"

Coldest day that I ran outdoors: 31 and clammy on Saturday

Random fact: Before I became a runner, baking was my hobby. Basically every time I have a low mileage week, I fill that time by baking something. 

The one about race recovery

My first week of recovery went well.
I was fairly sore on Monday and Tuesday, but nothing terrible. Normal stiffness and some tight calves, but no pain or agony.

By Wednesday I was feeling as though I had just had a hard week of training, and by Thursday I felt "basically normal."
My biggest "work out" was walking our elderly dogs. I was almost able to keep up with them. #win

Also, basically no snow

After a marathon where I manage to run at goal pace, I take my recovery time much more seriously than when something (life, weather, basic shit) causes me to run easier than planned. Both at Boston, and then Providence last year I was much slower that expected, and was not unhappy to get back out on the road fairly quickly (although I still had some very easy weeks.)

This time around, I planned to have a zero week last week, but I was having a terribly hard time getting a full nights sleep. After a couple days of tossing, turning, worrying about things that don't exist, and growing exhausted I caved, and ran a few miles.
It was a toss up, I ended up *finally* sleeping, but I stayed tired because I wasn't really recovered enough to run. The plus was that I kept my sanity. No sleep takes a toll on my mental health.
So, a couple of short runs got me sleeping somewhat more restfully.
So, rest- check. Sleep, sort of a check in that box. An easy couple runs, check.

In a completely random situation, Andy and I ran a few miles together. I went to Portland to run a couple errands and decided to take a short run while there. As I was preparing to head out, Andy ran right by my car. (neither of us live in Portland, or knew that the other person was going to be there. HAH!)
So, we ran a few miles together, and I talked a LOT. As usual.

Random run with Andy

Post race, there was one area that I basically failed in.
I did not feel that I adequately met my nutritional needs during the first few days after the race. I felt pretty well (I did not have gross mid race, or post race GI issues. Those can leave me feeling "off" for a day or two, but not this time.) However, I was very busy at work and had a lot of loose ends to tie up with a variety of things. Eric was out of town, and when he isn't home I get very lazy with cooking dinner. Clearly, I ate, but it wasn't enough, and by the end of the week I could really feel the deficit. I got back on track with being more mindful about enjoying some nutrient rich meals, and was feeling like myself in no time.

At this time, I have no plans for a fast Boston Marathon. (although, I would not mind being faster than last year. That would be ok.) I do not think I have enough time to recover completely and then build back up again, not to mention that it will probably be 300 degrees. Not fast conditions.
Once I decided to race at Hyannis, all my energy was put towards being ready on that day, and then being able to run for fun at Boston. Which sounds great! I'm really looking forward to it.

It has been a couple weeks since the last big pub run. Since some of my cousins were visiting, we drove over (like normal people, so weird!) for this weeks selfie to prove that we were there.

We were there!

And finally.....
I will leave you with this race pic.
We shall call it "agony in the deluge" which is quite poetic, if you want to be honest about it.
I should probably give a huge copy of this to my Mom. She has a lovely daughter.

Dear Lord

Hyannis Marathon 2018, the time it rained. AGAIN!

Eric and I (along with my cousin, Evan) ran the Hyannis marathon back in 2013. That particular race has become infamous over the years as the coldest, the rainiest, the windiest (and puddliest, and muddiest) shit show ever. We tell war stories about it, and anyone who happened to be there shakes their head in earnest sympathy when we speak of it, as it was truly a study in suffering.

As the years have gone on, I have learned to appreciate a good chilly damp race day. I honestly despise getting overheated, and in February I can not handle a surprise 60 degree day with any level of grace. When Eric and I signed up once again for Hyannis, just a few weeks ago, we hoped for some nice mild and dry weather (because you aren't smart if you don't wish for perfect conditions.)
Believe me, we never thought we would see a carbon copy of 2013's  weather, because what are the odds?
***APPARENTLY VERY VERY EXCELLENT***

I looked at the 10 day forecast when it became available, and texted Danielle the good news! It was going to be a nice, overcast day, with a high of 46. PERFECT.

Well, that did not last.
Luckily, in the 5 years since our previous run in with Hyannis, I have stopped stressing about cold rainy weather. I know I can run in it, and my PR marathon was on a very rainy (and tail windy) day. I would MUCH rather have cold and rain than 75 and blazing sun. So it was no problem in the Bradlowski household. I also knew that Danielle and Sarah could totally handle crap weather, as we all ran MDI in 2012 (the year of the drenching rain.) Basically, I was supremely confident in all of our weather related abilities.

Eric and I cruised to Hyannis on Saturday, as we had had some kind of psychic moment and snagged a room at the host hotel. "The weather certainly is not going to be as bad as 5 years ago" we laughed to ourselves "but if it is, having an immediate hot shower will be worth the cost!" (spoiler: it was.)
It was raining and 40 upon our arrival, just to let us see a preview of things to come.

We had a really nice dinner with Danielle and Sarah, catching up on life events, being suspicious of "what was in the butter" (mustard...?) giving the waitress a hard time about her pens (or so she thought) and somehow staying very upbeat about the weather situation. I think Sarah *might* have mentioned buying a day gym pass, and running her 13.1 on the treadmill, but she was obviously fibbing.

All my friends liked my neon shirt, supplied to me by our training run recovery team at Bear Bones Brewing. I have said for years that the key to success in running is making sure to have a good, quality beer post run (after water, but this goes without saying.) Eric and I will be continuing the pub run tradition leading up to Boston (so join in the fun, peeps!)

Beer equals winning. 

Eric and I tried to go to bed early, but I ended up faffing around forever, eating Cadbury mini eggs, listening to children run down the corridor like elephants, and watching a lot of HGTV and pondering why people would want shiplap siding on interior walls. Who knows. Anyways, I took a Benadryl like a good adult and slept like a baby until almost 7:00, which is nothing short of a miracle.

We got up, and it was raining.
We were going to walk to Dunkin, but it was raining wayyyyy too hard. Plus, we had real, and valid concerns about losing our parking spot. So, we ate hotel breakfast (which also proves how much I have mellowed as a marathoner) as I sampled some rather questionable bacon and eggs, and cold French toast and lived to tell the tale! I had a few pieces of toast and PB to back this up, and (obvs) a nice big pre race pb&j and a syrup.

Danielle and Sarah headed out for a pre race run, and texted us about the conditions so that we could dress accordingly. Nobody wanted to freeze (inevitable) or overheat (I do not think anyone did) and my final clothing choice was: Long-sleeve top, lightweight vest, gloves, insulated tights, cap, snorkel.

We all met up pre race and (once again) we all were really adult about the weather. I do not even know who we are anymore, but this is clearly a sign of being mature and well adjusted humans. I feel like there may have been some less mature talk about pooping, or something, but who really knows.
Eric vanished at the last minute to warm up before his attempt at a major 13.1 PR, and just like that, it was time to RACE.

Pre race! So dry and warm! (Eric, Sarah, Me, Danielle) 

After the longest version EVER of the anthem, we were off. It was cold. (40) wet (steady rain) and moderately windy (wind about 15MPH on lap one)

Remembering that the start was very congested in 2013, I settled in much more towards the front, which was a great choice.
The rain was coming down in multiple different directions, making for some serious looking at the street for me, while I tried to keep the rain off my glasses.
Right away, I was very soggy. There was no slow progression to being soaked, it happened swiftly. I suppose it is better to just cut to the chase, and get it over with! Kind of like leaping into a cold pond, rather than dipping one toe in at a time. Right?

For those of you who are smart enough to avoid mid winter marathons, the course is something like this: (keeping in mind, that I have essentially been regulated to staring at my feet during both of my experiences here, due to the driving rain.) For the marathon, you are looking at a two lap course. It is quite flat by "Maine" standards, but it does have several small hills to break things up. There is, without fail, a very water covered area of road right around mile 3. (ankle deep puddle) There is a stretch of beach that would be lovely on a pleasant day, but in my life has been exceptionally dreary and also puddle ridden. There are a good number of aid stations, and porta potties on course. The first lap is fairly crowded, and cheerful. You are almost guaranteed some alone time during lap two, unless you find friends. Pro tip: FIND FRIENDS.
(Honestly, when you go to bib pick up there are boxes, and boxes of packets for half marathoners. And one box, one quarter full for people in the full. Prepare your head for loneliness!)

So anyway, I was off and running. Drowning, perhaps. Lap one was quite alright. Mentally, I broke the race up into two 13.1 events. I never thought "25 more miles to go" (because that sucks) I ran one half marathon, and then another. I am sure that intellectually, my brain must understand that we are about to go whole hog for 26.2. However, there is some really easy to trick part of my brain that I have recently discovered. *THAT* part of my brain can break up long runs into smaller increments, which makes high mileage much more tolerable! I love that part of my brain, and I really hope that it never catches on to my trickery!

From mile 10-13.1 things became quite windy. And, since it was about 300 below zero, I got really cold. However, my run was going very well, I felt fresh and unreasonably cheerful, and there was no way I was going to call it a day at the half. I had also found myself in a little group of people shooting for a sub 3:30 (Hi Kato and Adam!!) They were excellent pacers, so I locked right onto them and we became the best of friends.

Or we would have become best friends, had any of us actually been warm enough to talk.
I ran through the half in about 1:43 which is excellent. I felt great, which was more excellent. I was sopping, dripping wet and covered in mud and probably seaweed, and maybe a seagull, but all was well.

Right around mile 15 I considered snagging my iPod and cranking some sweet tunes. My hands, however, were frozen solid into little blue lobster claws. So, the dexterity to remove said iPod from a plastic baggie and get it up and running were just not there.
So I did what I always do in such dire circumstances.
I made up songs. (all of you are lucky that I only sing them in my head)

I started with Christmas Carols:
"Oh the weather outside is FRIGHTFUL!!!!
But running is so delightful.....?
The rain my face does HIT...
....fuck this crazy shit....."

Perhaps not a new Christmas song for the children, but I was quite amused by my little tune (it doesn't take much) and as I drafted off Kato and Adam for some miles, I sang this little jingle a couple times.

At 16 Adam had to give up being the pacer, as it was time to take a mid race poop. (I know the feeling, man, I really do.) So Kato and I ran along together, and it was basically just the two of us. We assumed that we were winning the race, since there was not another soul in sight. We contemplated the possibility of being off course (terrifying) we continued to avoid the ankle deep puddles, (even thought our shoes were beyond help), and she motored along, in the way that a woman on a mission to break 3:30 by a solid amount does. I was basically along for the ride, and it sure was nice to have a running buddy in the ever worsening conditions.
(also, I saw a few race photographers and can't wait to see some really bad, sopping wet, race photos to document the thorough drowning that we were given. I will be sure to share.)

As is per the norm, I was feeling just fine and dandy until mile 23. Then, my legs told me to screw off and I could not really blame them! Since this is not a new thing for me to experience, and since I knew I could walk to the finish, and BQ, I was neither upset or offended by this turn of events. I watched little Kato flee into the distance, passing the few people we had caught up with left and right, and I sent her telepathic messages to finish strong, because I was too frozen to say thing with my actual voice.

I sang more songs:
"hello darkness my old friend....
here's mile 23 AGAINNNNNNN
and my legs are slowly GIVING UP!!
But I really do not GIVE A F**K
Because the finish line... IS *ONLY* THREE MILES AW-AYYYYYY!!!"
And still I pray....
That I can get... To the FINISH...."
(apologies to Simon and Garfunkel for my butchering of a lovely song)
(also. I am indeed the songbird of our generation. you're welcome)

So yeah, I slogged through my last few miles. My feet were so cold that I could not feel them, which added a certain level of concern about taking a tragic tumble. The wind got really, REALLY WINDY! (like, 25 MPH gusts! UGH!) But, I stayed remarkably happy. I was not overheating! I was not vomiting! I had zero on course potty breaks! I knew I was going to BQ, which I was so very happy about! I was like "Bradlowski! You are doing a really good job out here, running in all this crap weather!" (which is nice, because sometimes I can be a jerk to myself.) But I was like "self, you are out here doing something that most people don't do! good for you, kid!"

I creaked into the finish like a zombie, despite my glowing positivity. I heard some kind of ruckus and realized that It was my FRIENDS! Eric, Sarah and Danielle were out getting soaking wet, cheering me to the finish. Which was in 3:29:02, which happens to be my 2nd fastest marathon time ever. Holy crap. And what good friends, for standing outdoors on the grossest day ever! *LOVE*
I saw Kato at the finish, and she had smashed her race in the face with a 3:26 (and she knows my cousins, proving that it is a weird, small world!)

Still running!!

I frozenly went inside, and declared that I immediately needed a very hot shower!

Blue lips of hypothermia. no big deal

Luckily, we got a post race pic before I started attempting (and failing, because of freezing hands) to remove my sopping wet, ocean covered race kit. What a mess!

We are less warm and dry now, but are clearly victorious! 

It took me a long while to warm up. Believe me, the shower was worth every penny that we spent on a hotel room. I was frozen to the bone, but generally felt quite good (sore, tired, FROZEN, but pretty good!) After my shower I was so tired that I got straight into bed with a gingerale, and stayed there for a solid 40 minutes without moving. It was possibly the most magical post race moment of my life (again guys, it's the little things!)
Eric went out and about for soup and such (fully mobile, despite smashing his PR and running a 1:37!!!), and texted me a sweet pic!

This is such a great sign!

I am really very, very happy with this race. My body seems to have absorbed the training that I had done, I had a *fairly* ideal race day (the wind, I could have done without) and things just came together nicely. I never take a BQ, or a finish, or a START for granted. When I pull off a good race, I really appreciate the fact that I can do so.
I feel like a sub 3:30 finish is something that I will always be seriously proud of. That is 26.2 miles at a sub 8:00 pace, and by my standards that is FAST! I also have enough marathons under my belt to know how swiftly, and seriously everything can go totally wrong. I am VERY thankful when it is a good day on course. And it was.

So see you in 2019 Boston (oh, and in about 7 weeks too!)
Signed,
A runner who never takes qualifying for granted, because it is god damn hard to run fast!