Wednesday, November 20, 2019

200 Not Out*

*202 At Close Of Play

Well it took me almost 43 and a half years to reach the 200 medal landmark......I guess an extra 10 days to blog it  won't hurt...........
When I resumed Running in May 2017 after a 9 month sabbatical my medal tally stood at 167 and systematically for the past 2.5 years I've closed in on the 200 landmark
Going into 2019 I was of the opinion by the Fall I would be in a position to reach that point.......I felt quite strongly that such a landmark should happen here in Philadelphia,home for the past 32 years and venue for more of my medal haul than I can remember
The unexpected age group award medal in the recent "Run For The Blue" Market St 5 Miler meant I was now at #199 and the 5k at The Rocky Run would yield #200,as has been my won't the last two years prior I signed up for the "Italian Stallion Challenge"  to run the 5k and 10 miles to earn the bonus medal, I not only wanted #200 to be here on "home turf" but also mean something I didn't want the "freebie bonus medal" to be #200

One drawback of a November race at 7am is the potential weather,it was particularly brisk when I arrived at Eakins Oval around 6.30am but I could be grateful for my omnipresent pre race nerves serving as a distraction to the cold
You'd think at almost 44 years of racing I'd be used to the routine by now.....and yet I still get Butterflies in my stomach the morning of a race,perhaps the magnitude of the occasion  was why said Butterflies felt they had boots on,how nervous was I ?........let's just say it was a minor miracle I kept my pre race cup of Tea down upon leaving home just after 6am......
Having gotten sick in the build up to the race during the week I felt it wise to" back off the pace" a little in the 5k,if it were just the 5k I'd have "left it all out there" but knowing I was required to return 25 mins later to tackle a 10 miler it felt that "caution was the better part of valour"

Splits of 6.23-6.30-6.25- and 53 brought me home in 20.11.2 off of 6.26 mile pace,slower than I'd have liked but given my disposition I took the "Dirty Harry" approach  a man's gotta know his limitations"
50th overall and 2nd of 142 in the age group, to now quote Al Pachino  from "Scent Of A Woman" I'm just getting warmed up.......
Back over to Eakins Oval from the Art Museum steps to the corral I waited for the 10 mile race, as was the case last year the 7.45am start got pushed back 10 mins to accommodate some of the slower 5k runners still out on the course given how brisk it was I could've done w/out that but it was what it was

Recalling the Philly Runfest 1/2 marathon from June when I went out conservatively over the hills in East Falls b4 romping over the flat of Kelly & River Drives I took it easy for the first half of the 10 miler,7.04-7.08-7.14-7.48-6.23 {35.37} if you're curious to the disparity of miles 4 and 5 all you need to know is this mile 4 is up Drago Hill......and mile 5 is down Drago Hill.....
Reaching the turnaround between the the Conrail bridge and Falls bridge I was 54th,symbolically and physically I pushed the sleeves of my long sleeved running shirt up.....it was time to get serious....
The final 4 miles replicate my weekly tempo run...of course in a tempo run I'm at mile 4 of 8 miles today I was at mile 9 of 13 but the mindset was the same.....get it done
6.48-6.58-6.45-6.45-6.19{33.35} a negative split to come home in 69.12 off of 6.56 mile pace

42nd overall and 1st of 78 in the age group,for the "Italian Stallion Challenge" I was 21st overall but 1st of 50 in the age group......not a bad mornings work and it wasn't even 9am yet!
Having Mrs Shamrock Warrior present for the races meant everything,I recall a Philly Marathon in the early 2000s when I saw a handmade sign in the crowd that said "P Diddy doesn't run this city,my girlfriend does" and thinking how lucky that runner was to have that kind of love and support......fast forward to now I don't have to wonder what that feels like,I know firsthand what that feels like and for that I am forever in your debt........

To borrow a quote from Worlds recently" it's never me it's we" sure it's me putting in 55 mile training weeks week in,week out,it's me making sacrifices,making sure the finances are in place to run,travel,etc but I didn't do this alone,I've had some help,I always say my running is a God given talent and for that I thank him after each training run and race,The Auld Fella for giving me my start in running way back when in 72,that nite I just wanted to stay in one piece,these days I think about the next race and or the next target
To my family,friends,co workers who have supported me over the years,to my former coach who's pearls of wisdom still resonate w/ me now some 10 years later,to the friends I've made in the running community who's encouragement keeps me coming back for more I could have done it w/out you......but I'm glad I didn't have to
To the Holy Trinity of Irish Milers, Ronnie Delaney,Eamon Coghlan and Marcus O Sullivan thank you for the inspiration,I can never achieve what you guys did in your careers but it's because of you I wear my green Ireland running vest w/ pride in the hopes that in my own small way I can emulate you

So what's next now that #200 has been reached? I won't deny #300 is a target,10 medals a year for the next 10 years provided I can stay injury and illness free and motivated
2,000 miles for the year is a legit target also as I prepare for one final road race of the season at the Rothman 8k and then prepare for the indoor track season

Tuesday, November 5, 2019

The{Shamrock} Warriors Code

Another week,another 5 day/55mpw in the books but to quote Bob Dylan"the times they are a changing"
A week of rifling through my running gear to make sure I was always dressed correctly for the threat of Rain,actual Rain, a dip in the temps oh yeah and the clocks going back .......all in a weeks training for yer not so typical Shamrock Warrior

Monday 12 Miles
As is my won't a 12 miler on Monday to get the ball rolling for the week ahead
I was still drying out from Sundays race when I got drenched and there was an omnipresent threat of rain when I hit the road at 3.50pm so the trusty running cap,half zip and 3/4 length bottoms for the Powelton Ave/W.River Dr out and back to Strawberry Mansion bridge
No ill effects from Sunday,out and back in daylight.....the last time I'll say that on a Monday for the coming months

Tuesday 11 Miles
Keen as I was for a day off the fine folks at the Met {office not museum!} claimed Thursday was going to be a deluge so I figured best to get out ahead of it today even though there was a spattering of rain during my  out and back along the Schuylkill Banks and Kelly Dr
W/ my recent conversion to W. River Dr for some of my runs it feels a bit like seeing an old girlfriend now when I make my way to Kelly Dr,familiar but w/ a hint of disdain,sure it gets the job done but a longing for things to be less complicated and less aggravating

Wednesday 8 Mile Tempo Run
Again my hand felt forced by the threat of Rain for Thursday so I bumped up my tempo run by a day and maybe paid the price of running on tired legs
58.42.8 off 7.20 mile pace
Splits:6.54-7.23-7.19-7.34-7.34-7.19-7.27-7.11
I knew when I opened in 6.54 I was probably going to struggle to keep the splits at sub 7 and wasn't wrong
Going over Falls Bridge at  almost half way I realized I was running flat footed and not up on my toes a basic error which probably didn't help and while I corrected that down W. River Dr it was too little too late
After a handful of decent times/splits in recent Tempo Runs Sods Law dictated I was due a sub par performance,it was today
Further "insult to injury" due to an oversight on my part in the opening week of October I came up  6 miles short of my 200 mile target for the month,however heading into November my yearly mileage stands at 1,718,breaking the 2,000 mark looks on b4 Dec 31st

Saturday Intervals
If I was looking for a response to Wednesdays below par Tempo Run I got it on the Haverford track this morning
A fortnite ago I went:
5.56.8
4.19.6
3.30.5
2.50.8
2.01.0
1.17.9
1.17.1
1.18.8
1.14.6

Mile 5.50.5
Splits 1.24-1.30-1.30-1.26
Solid opening to proceedings,again those middle laps dip a bit too much to my liking but I aim to work on that

1,200m 4.17.6
Splits 1.23-1.28-1.26
2 seconds up on 2 weeks ago,solid opening and closing laps

1,000m 3.25.6
Splits 1.20-1.26-39
Where the fuck did that 1.20 opening lap come from?......and could I have more of those please!

800m 2.43.5
Splits 1.21-1.22
Again solid consistent laps and a 7 second improvement on two weeks ago

600m 1.58.8
Splits 1.20-38
Another 1.20 opening lap and back at sub 2 for my 600s

400m
1.13.9
1.14.7
1.15.9
1.15.8
Brisk opening 1/4 that may've diminished the closing 3,I hate to start fast then slow  down but compare these 1/4s to the 4 I closed w/ last time......

Overall a 32 second improvement from last time out,I doubt I'll see such a dramatic drop in times moving forward but as the kids say "it's trending in the right direction"....

Sunday 18 Miles
Ah the Sunday long run to see out the week,another "up w/ the dawn patrol fraternity" morning,Saturday was 6.30am today 6......you do what you have to do
W/ the advent of the clocks going back at least when I hit the road at 6.35am it was daylight and after two weeks of conducting my Sunday long runs in grey overcast skies today was bright sunshine.....albeit not terribly warm and I rued the fact I ran sans gloves for the opening hour as my hands were cold
Could I have worn my shades? maybe it was bright enough......I'd have felt a pratt running at 6.35am in sunglasses......then again at that hour who was going to see me???
Coming off Fountain Green Dr to Kelly Dr I passed another runner getting his Sunday run in,at mile 12 of an 18 miler I wasn't looking for a 'pissing contest" but when he blew by me  b4 the start of Boathouse Row I said feck it and w/in a mile caught and passed him......you can train a Tiger......but you won't suppress it's natural instinct to hunt its prey.........

You'd have thought that was enough running for one day/week but oh no in the afternoon I watched the New York City Marathon on tv,next year is it's 50th anniversary,these bi weekly 18 milers are keeping me in Marathon shape.....if the chance to run a 3rd NYC Marathon comes my way I'd be hard pressed to turn it down.....