Trailer for forthcoming documentary on badass US Olympian Anthony 'Fam' Famiglietti.
I gave a pretty detailed race report below so I'll keep this brief. Ran 52 miles for the week, which is probably about 20 miles more than I've done the week of a race since I started my masters career. Really impressed with the way I'm handling the increased workload. Highlights for the week were a 14 miler on Monday, an 8 mile progression run in pouring rain and 45 degrees on Wednesday, and, of course, the race.
This race was advertised as Cleveland's hilliest 5 miler, and for good reason, the half mile climb from 3.5 to 4.0 alone was an absolute killer. Top that off with some rollercoaster hills between 1.5 and 2.0 and a steep downhill just before the mile mark and it was like a cross country race on pavement. I ended up running 30:27 for 13th overall, and 4th in 40-44. Really happy with my race. My time was only about 10 seconds slower than my masters PR if you convert the 30:07 8K I ran in August to a full 5 miles. That course was pancake flat so I feel like this effort was much better! My splits were:
Mile 1 - 6:12 - first mile was flat for about 3/4, followed by a steep 1/4 mile downhill. Held WAY back at this stage as kids and bodybuilder types gunned passed me. It's amazing how so many people sprint like crazy at the start of races and are virtually walking after 5 or 10 minutes! Gotta pace yourself folks!
Mile 2 - 12:15 (6:03) - this mile had a series of rolling hills. I kept a nice groove going and passed people going uphill and let them sprint past me downhill.
Mile 3 - 18:15 (6:00) - flat. Kept it smooth holding back for the monster hill that I knew was coming up at 3.5
Mile 4 - 24:45 (6:30) - No that's not a typo! The half mile climb here was unreal. Caught 5 people on this hill. Felt like I was running in sand towards the end of the hill. What a relief it was to make it to the top.
Mile 5 - 30:27 (5:42) -- Had a lot left in the last mile from being conservative in the early stages and was able to push really hard. Was gaining on a couple of people ahead of me, but I ran out of time.
All and all this was probably my best and smartest paced race of the year. Especially pleased with the fast final mile and the fact that I trained through this week to some extent, hitting 52 miles, which gives me 7 weeks in a row averaging over 50 after running more like 35 a week earlier this year.
Week 6 of my build up to Cross Country Nationals in San Francisco went really well. 12 more to go! These past 6 weeks I've averaged 53 miles a week and have managed to run some really solid strength workouts. I'm feeling really good too even with the mileage increase (prior to August I was averaging more like 35 a week). Last week I brought it down to 46 after two weeks at 62 and 59. Josh wanted me to be fresh for two key workouts: a negative split 12 mile run on Tuesday and a quality hill session on Friday. Both workouts were spot on. I averaged 7:01 pace for the 12 miler (about 1:00 per mile slower than current 10K race pace), doing the first 6 at 7:15 pace and the last 6 at 6:45 pace, finishing in 6:38, 6:31 -- felt great. Two days later I did 10 repetitions of a pretty tough 400 meter hill running them at race pace with easy jogs down the hill for recovery. This week the focus will be on mileage with my first race in nearly two months taking place on Sunday, Sept. 24. The race is a 5 miler on a pretty tough hilly course. I'm not going to taper as the focus is on Decmeber but I expect to run pretty well just the same.
The Rifles - Local Boy
The Rifles -- Best New UK Band? I think so! Totally reminds me of seminal Brit groups like The Jam and The Clash. Debut album is out in the UK, but no US street date yet.
Another solid high mileage week for me. After last week's 62, I followed up with 59 miles in 6 days. I began the week with a super hilly 11 mile run in Dana Point, California on Labor Day and finished the week with a hilly 16 miler in Cincinnati on Saturday with my BMLC teammate Rob Cherry, who is training for the Columbus Marathon in mid-October. Sunday was my first day off in 2 weeks! In-between the two hill runs that bookended my week, I had a fantastic strength workout on Wednesday where I ran 3 x 2 miles with 2:00 rest going 12:39, 12:10 and 12:02. After an easy start on the first rep, I really got into a good zone on the last two and finished feeling like I had a lot more in the tank. My coach Josh has been having me hold back a little in interval workouts so that I finish feeling like I could do a little more if I were so inclined. Looking forward to getting back to racing in October! This week I'm bringing my mileage down to 45 or so and focusing on two quality workouts -- a quick 12 miler tomorrow and hill reps on Friday. The rest of the week will be easy 5 mile recovery runs.
I've recently been in touch with another old high school teammate, Stephen Magee, who is now the latest BMLC member. Stephen has been tearing it up in the triathlon lately and is also training for the Grand Rapids Marathon in late October and will be running the masters club cross country nationals with us in 2007. Like all of us, he loves his beer, in particular anything from the awesome Dogfish Head brewery. Here's his report:
Way back in 1995 if you wanted to start a Micro-Brewery why would you choose a state that had laws prohibiting this enterprise? That is exactly what Sam Calagione did! Now Dogfish Head is the fastest growing craft brewery in the country. Last year they were able to meet 15% of the orders from distributors. While many of the beers they offer are for the experienced palate only. You will find many gems in the variety of Ale that they craft. The legendary IPA’s 60 minute, 90 minute, and the mouth exploding 120 minute (the IPA 90 is the best beer in America two years running, Beer.com, IPA 60 is the second best beer in America, Men’s Journal October 2006). Some beers at Dogfish Head are only brewed once a year and have limited releases. Others you can find year round if you live in a state that they supply. I am lucky that Michigan is one such state. I have chosen a less renowned brew the “Raison D’Être” translated “reason to live” or “Reason to Be”. This is also a play on words as the beer is brewed from green raisins. The slogan at Dogfish Head is “Off-centered Ales for off-centered people” and they back it up with only the best ingredients, combined with a crazy let’s make great beer ingenuity. All the beers have increase Alcohol and increase price, but you will find the money spent and well worth the taste. The World Wide stout was the first beer brewed that was over 18% abv. In 1998.
First you need the correct glass; don’t even think of drinking this one from a bottle. A bell shaped glass is most preferred, but a snifter will do. Raison D’Être is a Belgian style ale that once opened and poured will delight you. First you will notice the deep amber and caramel color and the fruity aromatic nose. Once tasted this beer will coat your tongue with a sweet and robust flavor and roll down the back of your throat without a burn. Leaving you only wanting more. The second sip will taste even better. You will note the deep rich mahogany taste that comes from the beet sugar and the raisins. In the spirit of a true Belgian beer this one will not leave you disappointed at the $10.00+ that left your wallet for the 6-pack. Even for a novice beer drinker this brew will be a welcome change from the tried and true path. There is only a pleasant after taste and no heavy taste that can often be left by stronger ale. Smooth to the last drop and often not finished until a second bottle has been dispatched down your gullet. I recommend you try this brew with a close friend of the opposite sex and an elegant meal. Please serve with steak, duck, wild game, or even mussels. This beer does age well and can be enjoyed year long, but why wait? Raison D’Être has a twin that will really kick your booty Raison D’Extra brewed with brown sugar and even more raisins this beer clocks in well over 18% abv and 41 ibu. When you can find a bottle it will run $10-14 each and can be shared and sipped with several friends. Please first test them on the Raison D’Être to make sure they are worth of the extreme brew.
If you want more information please contact myself or http://www.dogfish.com/ If you can’t get any where you live there are now several internet sites that will ship beer and wine to your home. But, don’t worry Dogfish Head is expanding and will have increase brewing capacity by 2007.
Ran my best mileage week ever as a masters runner last week, 62 miles in 7 days. It was a pretty standard week workout wise, basically a lot of running! Highlights included a solid 14 miler on Monday and a pretty brutal session of hill repeats on Thursday, which consisted of 5 reps up a 650 meter hill with jogs down for rest. Was in Dana Point, California this past weekend and did some pretty tough runs in the hills there, including an 8 mile progression run on Saturday. Some serious hill climbing for sure!