February 2nd through February 8th + SUPER 5k Report

Sunday-SUPER 5k, 16:45, 5th, Team Win
Results

The Super 5k stands out as one of my favorite races for so many reasons.  It's competitive, I love the distance, well organized, awesome post-race, and just good overall fun.  Going into the race I was simply pumped just to do it.  With my big picture goals focused on improving in the triathlon, I hadn't given much thought to how I would run or what my exact goal would be.  "Just run, dude."

After checking in and picking up my number and shirt, Shara and I headed out for a two mile warmup on the course.  I noticed a headwind going out and a slight tailwind on the way back while warming up...perfect I thought.  Once we finished our warmup, we chatted it up with Boumenot before heading over to the line.  I situated myself right next to teammate and 4th place finisher, Chris Garwin.  Chris and I chatted it up about pacing and race goals.  I told him I simply looking for 5:20s. He confirmed he was looking for the same thing.  Before we knew it, the gun went off!  A number of runners immediately shot out and Chris and I settled right in.  Within a quarter mile of the race, one of my longtime rivals, Shaun Horgan, pops on my shoulder and quickly asks what pace I'm trying to run.
I grunted an answer to him and figured the battle was on.  Chris ran slightly in front of me and before we approached the mile Shaun tried to make a move on Garwin.  We hit the mile in about 5:20 (right around the pace we were looking for).  From mile one to two it's really easy to lose focus with the out and back.  Two things happened at this point..Garwin dropped me and I dropped Horgan.  Crossing through the two mile, my watch beeped and I saw 5:30.  Not good.  I immediately told myself to forget it because there wasn't anything I could do to get that time back.  Besides, the remainder of the course was pretty fast.  From here, I tried to focus my attention on the road ahead and Chris.  I knew the chances of catching him in the last mile were quite slim, but tried to prevent the gap between us from growing and from someone from behind making a move on me.  Chris finished strong in front of me in 16:33.  I came across in 16:45.  According to my space watch, my last mile was a 5:13.  If that time is correct, I'm very happy with that closing mile.

All in all, I was happy with the day.  Here's why-
-WTAC Team Win.  Wow, that was the strongest team we put together to date.
- Super showing by Galoob (15:29), which happens to be a PR and the dude is pushing 40.  Inspiring.
-Shara ran a 20:22 off of very little training.
-Getting taken taken down my a Frienemy.  While Galoob and Woolley were well ahead of me, I worked with Garwin for parts of the race.  I couldn't hang with the speedster today.  My motto is if you're going to get beat, it's much better that it's a teammate than somebody else.  Besides, how I can I not cheer for the guy?
-Strong running by Woolley, Muddy, Jonny, Gazelle, Nate, Matthew, Boumenot, Crutch, and just about everybody else.
-I ran 24 seconds faster than last year.  While I didn't run great today, I was satisfied with my performance.  It's something to build upon.
-The MEWS team award night that is yet to come.

Monday: am..unexpected snow day.  Looks like someone will be going to school until July!  Well, better make the most of it.  Threw on some running gear and headed out into the rain, sleet, snow mix for 8 miles of recovery from yesterday.  I wanted to do a different loop than normal and opted to cut through Glacier Park before looping home.  Champlain was pretty slick this morning, but was still great fun.  Made it home before 8 am..felt good.

pm..40 minute ride on the trainer in my basement

Tuesday: 4 mile unplanned progression with Lulu through Weekapaug.  Weather was awesome.
Followed up by a 45 minute spin at the Y.

Wednesday: Yet another snow day, what do I do?  Gazelle shot out a Tuesday night message regarding a 7 am snow run in Woody Hill. I'm game.  We cruised through the trails of WH at varying perceived paces.  I definitely felt like I was exerting myself as I tried to maintain pace with Jeff through the hill portions.  There was some great scenery out there today and we were the first ones to lay tracks down since recent storms.  We had a comical end to the run as Gazelle and I worked to get his car out of the snow.  Great run and effort.  (7)

"Come this way 5k, I hid some beers in the WTAC Tree Fort."

Thursday-2100yd swim.
500 warm, 4X200, 4X100, 6X50, 1X100 b-stroke recovery, 200 cool

Friday-8 mile workout w/Gazelle & Boumenot.
I've been wanting to do a workout in Watch Hill since I ran a part of the course with Gazelle and Matthew pre-Surftown this past year.  We opted out of the 430 Club and picked up an afternoon session.  6X Surftown Hill-I have no idea of the distance and just ran these off of feel.  On the last two Gazelle through down some hard challenges on me.  We recovered by jogging for awhile and then went after 5X1 minute H/1 minute E on Ocean Way Highway.  The workout finished off with 5X30 seconds H/30 seconds E and had a different guy take each 30 seconds to keep things fresh,

As we were about to finish our warm down, we heard someone yell out, "Tommy 5k!"  As we all turned around, Ryan Woolley surfaced out onto the balcony of the Ocean House.   Since he's getting married on Saturday, this is definitely the last time we saw him as a single man. Poor guy.  Neat seeing him!

Watch Hill Winter

Gluttons for punishment

Where Woolley lost his freedom!

Saturday- am..6 miles on local roads fairly easy.
p.m..3+ miles with Lulu and Shara on local roads.

Totals:
Run: 7X, 43 miles
Lulu: 2X, 7 miles
Swim: 1X, 2100 yds
Bike: 2X90 minutes (30 miles)
Core: 0