Episode 51: The Quiet Storm

Editor's Note: The title "Quiet Storm" refers to Jeff's own running blog.  Check it out at: p3rr3lla.blogspot.com

Episode 50: Trailer

Interviews and a longer recap of the journey thus far is on its way. Attempt #3 coming this weekend.

Episode 46: Wilber-Duck Mile

Here's the official Sub-15 version of the Wilber-Duck mile from last Friday. We posted previously on the race here and here.

Today (Sunday), Steve graduated med school, earning his Ph.D. in the process.  He'll be at Upstate next year for his residency in pediatrics, so there's at least a 2% chance that the blog will still be going next year at this time.

Also, Sam gave the Lilac 10k a whirl despite racing Friday, 90 degree temperatures, and the fact that the race was 10k.  It predictably did not go that well (34-something), but it's OK because the STC won some cold cash and Sam got some much needed aerobic work in the process.

Episode 45: Swarthmore (This better not be our) Last Chance Meet

Episode 44: Last Workout?

Episode 37: Feeling the Burn

Episode 33: British-Irish-Australian 500 meter repeats

Lake Effect Half Marathon

Due to inclimate weather and me being a wuss, I decided to make the Lake Effect Half Marathon a steady state workout. I ran 1:19:15, which is about 6:03 pace. It doesn't sound like much, but I was pretty pleased with the effort considering the headwind we had running northeast.

A more complete synopsis of the run along with a video can be found on my second running blog. (Yes, I have two running blogs. I'm not proud of it.)

Congrats to Andrew for the impressive 1:10 win. It was a tough day to run fast.

Episode 28: Who let the dogs out?

Episode 25: Bringing Tempos Back

Mileage and Workouts

A few people have expressed interest in seeing a graph of our recent mileage with our heads placed in the graph's key so that you can tell which color corresponds to which one of us. Well, for those of you with this specific request, I have obliged. I am missing a few data points for Steve, but rest assured he did not zero out for those weeks. He probably ran eleventy.

Also, we're down to only 20 or so options for workouts. That is insufficient. Please keep them coming or else.

Race Pics Courtesy of Fleet Feet Part 3

FTW.

Race Pics Courtesy of Fleet Feet Part 2

Beast mode initiated.

Part three here.

Race Pics Courtesy of Fleet Feet Part 1

A mildly disinterested Mackenzie on the starting line.

Part two here.

Sub-16 at the Chilly Chili 5k

It was a good day for the Mackenzie household, as Natalie and I both took home the gold at the Chilly Chili 5k this morning. I ran 15:57, almost a full minute faster than last year's 16:52.

Race conditions were considerably better than last year, with the temperature around 37 degrees and the wind blowing at a tolerable level. (Last year, temperatures were reportedly negative, and who can forget my famous quote: "Today was probably a mittens day"?)

I successfully dipped below the 16-minute barrier for the first time in...well...as long as I can remember for a legitimate 5k. Natalie, who was initially uncertain about whether she even wanted to run, somehow turned her sandbagging attitude into a win margin of over a minute. We'll be using our Fleet Feet gift cards on some new shoes in the next few weeks.

As far as a race recap is concerned, there's not much to report splits-wise, because I purposely went sans-watch. The first mile felt a bit quick, as Kevin Collins pushed the pace from the front, about twenty feet ahead of the chase pack. I caught Kevin at about 1.25 miles after cresting the main hill in the race. From that point, I was in the lead, but the constant pattering of footsteps behind me had me running scared for the rest of the run.

A public shout-out to the organizers and sponsors of this great event. My only complaint was that there was only one vegetarian chili at the post-race cook-off. (It rightfully won the People's Choice Award.)

See pics of the race here.

Episode 19: Attack of the Falcon

Episode 18: This guy ran 15:02!?

Splits From Yesterday's Workout

Steve's doing his OB-GYN rotation but promised to get the workout video up by Friday. I'm guessing we'll do a double episode this week, or rather a two-in-one.

The workout at OCC yesterday went well. Splits and rest were as follows:

4:48 mile, 400 jog,
2:17 800, 400 jog,
2:18 800, 400 jog,
65 400, 200 jog,
64 400, 200 jog,
64 400, 200 jog,
61 400

You'll note, based on your knowledge of my extreme speed, that we neglected instructions to go "all out" on the last 400. Truth be told, 61 felt fast but not nearly maximal effort, which is a good thing if not a bit surprising. We really haven't done any true speed work whatsoever.

On the mileage front, things are progressing well for Boston. Last week was 80; this week should be slightly higher. Tomorrow is a progression run and some economy work in the afternoon. I'll be racing on Sunday at the Chilly Chili 5k, looking for the win and a time in the neighborhood of 16-low.

Giddyup.

Episode 17: You Down with OCC?

First OCC Workout

Repeat quarters in lane 5. 45 seconds between reps, lap jog between sets. Video will be up tonight.

Splits:

74.9, 73.3, 73.2, 72.5 ///
72.9, 72.2, 72.7, 71.7 ///
71.9, 71.2, 71.9, 70.2 ///
70.6, 70.2, 69.6, 69.8