Running Log: Week Ending March 29

Hello Runners.

Well....like all of you...still hunkered down and no races on the calendar.

I spent some time this week contemplating my Fall racing schedule, which seems odd in March but that's where we are. Both of my longer races in I had scheduled in March / April have been postponed to next year.  So, I already have two races scheduled for Spring 2021 (RNR DC Half and Cherry Blossom 10 miler).  That's weird (at least for me).

This week's training has been a 'Normal' week, with the exception of doing all my week day runs on roads around my house.  I'm starting to get a little bored with these roads, although I live in an area that's pretty good for running.....

I'm also doing more trail running.  Trail running doesn't normally fit into my schedule when I'm planning for road races, but since that's all gone to shit I'm going to do some 'exploring', and fit it in with a 'get back to nature' attitude (might even bring some granola with me - trees are still okay to hug, right?)

I decided to NOT run a track time trial next weekend.  I liked the idea, but it is a Team organized thing, we were planning to "gather", and it just feels a little irresponsible (and my wife said she wouldn't bail me out of jail if I was arrested for "gathering").  So, that's out.  I know if I tried a solo time trial I will not run well and then be frustrated.  So, going to continue looking at Fall racing.  Hell, a 4th of July 5k in sweltering heat doesn't sound too bad at this point!

I'm keeping the fitness up by doing a Workout during the week and weekend Long Run, just taking a little bit of the edge off.  Then, do some Trail running - found a section of the AT to run on Sunday, something new.  I didn't realize how technical and hilly it was; so that became more of a hike than run....but, so what?

Weekly Summary:

• Miles: 57
• Workout: 9 x half mile on TM at 10.5 mph w/0.5% incline.  1/4 recoveries.
• LR: 14 mile Progression down to about Half pace. 

My general weekly schedule during this quarantine period for Monday-Sunday:

•  Recovery / Easy / Workout / Recovery / Easy / Long Run / Trail Run
• Workout / Long Run / Trail based on how I feel
• Trying very hard to enjoy the run, be present, appreciate it.
• Hip/core work and Leg Strength.  Foam roll/stretch.

Onward people.

Training Log Week Ending March 22 - Everyhing's Cancelled

Hello Runners.

Yeah - you all know the story....everything's cancelled (that is...all races are cancelled).

And...I'm working from home, as most people are.

How has this changed by training and overall running outlook?

Training:

• I had a half planned for March 28, and a 10 mile race on April 4.
• I had been doing workouts to gear up for those races.
• I was excited because I just set a 10k PR, and thought I could lower my half and 10 mile PR's this Spring as well.
• I don't do well running without a race on the horizon - I like to have something to 'shoot for'.  It's not the only reason I run, but I like to have a reason / target for my weekly workout.  Without a race, I don't feel focused.
• My Team has scheduled a Team Time Trial on April 4.
• It's a chance for us to go to a track and time each other while we run in circles.
• I'm going to take the opportunity to see what I can do on a track 5k with a bunch of goofs (like me) yelling at me to 'speed up / don't slow down' every 400 meters.
• I'll convert my recent 10k time, and see what I can do.
• So, this gives my training purpose for now...
• I do most of my training solo, except for weekends with a couple friends, so that is no different really.

Running Outlook:

• I gotta say - working from home has given me time to train and sleep more.
• I'm saving 90 minutes a day in commute, and I can run mid-day now if I feel like it.
• My alarm clock is set TWO AND HALF HOURS later then when I need to commute to work and get my run/strength work done before my 8:00 start time.
• That's hella nice.
• I'm learning to appreciate the quiet roads and trails around my house. 
• My running mileage is the same / up from 'normal' but I'm feeling more rested/recovered than ever.

Weekly Summary:

• Miles: 61 
• Workout: 3 x 1k in 3:36 (400 jog recovery) + 4 x 300 in 1:00 (200 recovery)
• Long Run: 14.6 miles at Manassas Battlefield trails.   

Daily:

• Monday: 6 miles Recovery (10 am run).  Foam roll/mobility.
• Tuesday:  7.5 miles Easy with Strides.  Hip/core maintenance.  Foam roll/mobility.
• Wednesday: 9 miles with 3xk + 4x300.  Big leg strength (shrug bar deadlift/hamstring curl/calf raise/band side walk).
• Thursday: 6 miles Recovery (2pm) .
• Friday: 7.8 Easy with Hill Repeats.
• Saturday: 14.8 Miles on Trails (2 hours).  Fell TWICE causing others to wonder if "that old guy trying to run is okay".
• Sunday: 10 miles Easy on C&O - which is not PAVED

Be safe out there people.  Onward.

Running Training Log: Week Ending March 15

Hello Runners.

This week's training focused first on recovering from a 10k last Sunday, then turned the focus to preparing for a HM in two weeks.

Monday & Tuesday were full on Recovery Runs. Wednesday I started feeling better, but still ran a fully conversational Easy run with a few strides.

Thursday Workout:
I scheduled a workout on Thursday (4th day after the race); with the intention of pulling the plug if I wasn't feeling it.  A workout 4 days after a 10k is pushing it slightly for me....

I ended up doing 20' at Lactate Threshold (as defined by Daniels at "what I can run for one hour).  I ended up getting in 3.4 miles at 6:15 pace; in the middle of a 9 mile run.  Felt okay, better than I thought I would post-race.


Sunday Long Run:
The half I was going to race on March 28th was cancelled.  So the next race that is still on my calendar is the Cherry Blossom 10 miler in three weeks.

I decided to continue with my planned LR of 14 miles with 2 x 3 miles at HMP.

Week Summary:

• Mileage: 55
• Workout: 20' @ LT (6:15 pace)
• Long Run: 16 w/2 x 3 at HMP (6:25 / 6:20).

Daily Details:

• Monday:  6 miles recovery.  (8:30 pace).  Lotsa pressure point therapy/foam rolling/mobility.
• Tuesday: 7.3 miles still recovery (8:20 pace).  Hip/core maintenance work.  Foam rolling.
• Wednesday: 7.5 miles Easy with Strides (7:55 pace - more like it).  Upper body strength.  Rolling/mobility.
• Thursday: 9.3 miles with 3.4 @ LT.  Big leg strength.
• Friday:  7.1 Easy.  Beginning today I'm working from home.  Office closed through end of next week.
• Saturday: 4 miles Easy.  Strides.  Hip/core maintenance.
• Sunday: 14 miles with 3 miles at 6:25 / then 2 miles at 6:20.

13 days till RNR DC Half.  21 days till Cherry Blossom 10 miler.

Onward.

Weekly Running Log: DCRR Fort Hunt 10k

Hello Runners.

Sunday I ran a "small" 10k put on the DCRR (that's Washington DC Road Runners) at Fort Hunt Park in Alexandria, VA.  I finished in 37:43 (a :56 PR).

Race Summary:

• The course in Fort Hunt Park is 5 loops of 1.2 miles + a small start/finish chute to complete 10k.
• The weather was perfect.  About 40 degrees and no wind.
• The course was relatively flat, with small rollers.
• What led me to PR?
• The weather and course definitely helped, and is needed to give me a chance to PR.
•  Good competition - I was in a good group of runners that kept me motivated to keep up the pace.  I've found that if I don't have someone to chase / motivation to stay in a group it's easier for me to 'let the pace go' as the race nears the end and get it's really hard.
• Strategy - I settled into about 6:05 pace the first "loop".  It didn't feel "fast" and decided I was going to hold the pace or die trying.
• I ended up being able to hold the pace all the way through.  The "slow down" never happened.
• I had my watch set on "Avg pace" and just checked every now and then that the average wasn't dropping.
• I "think" the Indoor Season (a few shorter races on a track) might have helped out with being able to keep the pace.  Nothing like 1500 / 3k / 2k races to make 10k pace feel slow.
• I was also able to play psychological games with the 5 laps.
• I counted them down - 4, 3, 2, 1; which made a different cadence than counting the miles (no mile markers by the way on the course).
• Accountability - I had a few other Team members racing as well, some cheering for me.  I think the accountability of the Team helped me push at the end.
• Timing Clock - as I turned to the finish chute I saw the timing clock ticking very close to my prior PR of 38:39.  I kicked my hardest to beat my prior PR, but missed it.  38:4x was on the clock when I went over the mat.  I was disappointed, then another runner told me "The clock was started early, you were definitely under 38".  Not sure if my kick would have been as hard if I knew I had a PR already in the bag.

Shout out to DCRR for putting on a fun race.  Well done, not too much fanfare, and good competition.  I was also able to meet quite a few runners I only knew through Strava.

Side Note:  I went into the race feeling "dead".  I had raced a 2k 8 days earlier and my legs had felt dead all week.  I was thinking I was on the brink of over-training.  So - I guess you never know.  "Show up and see what happens"

Side Note 2: I'm coming on one year of health.  I haven't had to take any days off from training since April 1, 2019.  That has to account for a lot of it.


Besides the race; this week's training was really just recovery runs; I did a few strides on Tuesday but even those felt too hard, and I cut them short. 



Weekly Summary:

• Mileage: 40
• Workout: N/A (ran a race last Saturday)
• Race: 10k
• Long Run: N/A

Onward.

Running Log: "Indoor Season" Complete

Hello Runners,

This training week was geared toward prepping for a 2k indoor race on Saturday.

My Monday thru Friday runs were mostly just easy running, recovering from last week and tapering for Saturday's race.

No real "workout" this week.  Tuesday, I did some "extended" strides (30" - 45") around mile pace.  But, my legs felt pretty dead; I feel like I've been on the verge of training too much the last couple of weeks.

So, after Tuesday I ran only 'Easier / Recovery" miles heading into the 2k on Saturday.

2k Race / "Indoor Season" Summary
With my race on Saturday; I completed my "Indoor Season" which consisted of two days on track.

January 19th I ran a 3k; followed by a 1500; followed by 4 x 400 relay.  In each of those races I ran slower than I expected; I attributed it to the 'newness' of an indoor track and doing 3 races in one day.

Saturday, in the 2k I also ran slower than I expected; a time of 6:58.  I thought I was in shape to run around 6:45.  Looking back on the race; I realized there's a skill to running on a small 200m track (the track we raced on had only 3 lanes for most of it; with 6 lanes on the 'start / finish' straight). 

I realized after the race that I tend to 'settle into' a pack and 'go out conservative'.  The result is that I spend the first half of the race going too slow, and I don't have a kick to make up for it later.  Because of how we are 'seeded' on the start line, it's natural for me to let the faster guys on the inside lanes get out in front of me and 'settle in' with the guys immediately around me.  If those guys run at my best pace alls good; but that hasn't happened yet in my three races.  By the time I move around and push the pace I've lost time.  This is not a big deal in a 5k; but when you're doing 10 laps of 200m there's less time to make this decision.  In the back of my mind in all three races I was afraid I was going to die prior to the finish - but each time I had a small kick and didn't lose pace.

Lesson - "Be more aggressive - get out there at my pace and drop these guys"; or if they hang and want to work with me at my pace - good.  (An alternative would be for me to submit an estimated finish time faster than I think I can do; get on the inside for the start and hang on for dear life).

But alas, the indoor season is over - maybe I'll be able to take lesson into next Winter.


Weekly Totals:

• Miles: 55
• Workout:  None.
• Race: 2k on indoor banked track.
• Long Run:  18 SLR

Daily:

• Monday: 7.5 miles (60') Easy with Strides.  Hip/core maintenance work.
• Tuesday: 7.6 miles (60') with Extended Strides at mile pace.  Legs feeling DEAD.
• Wednesday: 6 miles Easy - actually really Easy.  50'.  Extra foam rolling / mobility.
• Thursday: 5 miles Super Easy.  Foam roll / stretch.
• Friday: 4 mile Shakeout; Strides.
• Saturday: 6 miles total with 2k Race.
• Sunday: 18 mile SLR

Next Sunday I'm racing a 10k put on by the DCRRC at Ft. Hunt in Alexander.  I've heard it's 5 laps of 1.25 miles each.  Giddy up.

Onward.