Race Report: AAU Regional Championships - 3k and 1500

 Hello Runners.

Last weekend, I raced the 3k and 1500 in the AAU Regional Championships, representing our Master's Team; Athletics East.

The event was held in the Prince George Athletic Center, just East of DC.  The 3k was run Saturday morning, the 1500 around noon on Sunday.  My first outdoor 3k, and the first time I've run two races on back to back days.  I have run a 1500 and 3k a couple times before on the SAME day.  Inevitably, whichever race was first on that day was my "good" race, the 2nd race ended up being more of a "tempo", or just get thru it, kind of event.

Going into the weekend, I was hoping having one full day of rest after the 3k would be enough recovery so I can could perform well in BOTH races.

3k: Saturday Morning.  Team Mates Coming Through

• Mark N, and I targeted 10:15 as a Goal time.  
• I thought this would be achievable based on my recent 1500 and miles times.
• Mark W., offered to pace us.  He is much faster team member, but was coming off two fast 800 races - and offered to pace "as long as he could".
• It was pretty windy day, and Mark is tall Guy, so I was willing to take all the help I could get!
  
• 10:15, using even pacing is 1:22 per 400.  Our strategy was to get out a little slower than pace for the first 600, and build the pace gradually as the race went on.
• The event provided 400 meter splits in the results, pretty nice.  So, here's how it went with Mark. W. on pacing duties:
  
• First 600 in 2:09: then even 400 splits of 1:21 to 1:23 for the next 5 laps.
• The final 400 in 1:15.
• Total Time: 10:18
• Mark never dropped off the pacing, and pulled all way thru to the end.  Nice!
• I was feeling pretty good thru the first 2k, but the last 800 or so, was quite hard. Every time I took  peek around Mark to see if I could pick it up some, I realized how much harder the effort is with the wind in my face and tucked right back in....
• PR by about 20".  (But, this is my first outdoor 3k...), previous PR was an indoor 200m track.
  

1500: Sunday at High Noon

• For the 1500, we didn't have a "dedicated" pacer, but the Open Men were combined with the Masters, which gave me a few Guys to run with.
• My Goal Time was was "Under 4:50" - which is what I ran last month at a meet in Leesburg.
• Even pacing for 4:50 is 1:17 per 400 (:58 for 300).
• I lead a group of 3 thru the first 300 in 59 seconds; it was windy and I "definitely" needed some help if I was going to hold 4:50 pace.  I had an Open category runner and Mark. M, from AE behind me.
  
• I could tell from the gun my legs were a little flat from the 3k yesterday, and I didn't have any pop at all.
• After the first 400, I pulled into lane 2, hoping one of the Guys behind me would come thru. 
• Another runner did go thru, and I was happy to sit behind him.
• The next two 400's were 1:19 and 1:18; a little slow, but I had nothing; I couldn't come around to pick it up any.
• At the bell, I was in 2nd position in our little group, as we started to kick.
• All three of us picked up the pace, but held our position.  My last lap was 1:13.
• Total Time: 4:50.4.
• A PR of 0.2" from my last race of 4:50.6.
• Pretty happy getting a very slight PR, and closing in 1:13.  I think I'm actually starting to develop a bit of kick.....

Next up - a 4th of July 5k in Reston, VA.  Looking forward to enjoying a more relaxed race "pre-Covid" style.  I'm going to try again to break 18:00....

Onward.

Rece Report: Loudoun Street Mile - Teamwork Does It

Hello Runners.

Yesterday I, along with 11 other Athletics East (AE)  team mates, ran the Loudoun Street Mile in Winchesters, VA.  For a lot of us, this is a race we focus on, and look forward to it each year.

(Big kudos to the organizers of the event, for having a postponed in-person race last year).  This year it returns to the normal schedule of Memorial Day with full award ceremony.  Feels like old times!

Weather

The weather was good.  Low 50's and about a 10mph wind from the left.  The course is a straight line pretty much going North, so the wind was constantly from the same direction.  I took a mental note to draft off the right shoulder of whoever is in front of me, and pass on the right (old cycling habits....).

Corral A! 

Starting last year, the race is run in "Corrals" to limit the number of racers in each heat.  I was put in Corral "C" last year, and was slightly bummed to not be able to run against the fastest men.  This year, however I was upgraded to Corral A "Men Elite".  I would like to hope that is based on the race organizer recognizing my talent and obvious potential.  But, more than likely it was the luck of the draw, or just how many Men signed up (I'm going with the former, makes me feel better).

Strategy

Corral A contained many of my AE Teammates, so we had a chance to work together, and push each other to faster times.  Peter B. (55), Mark N. (59), Jeff D. (61), and me (53) hatched a plan to get some Old Guy awards.  We are all in similar shape - Jeff out-kicked me in a 5k a few weeks ago; Mark and I seem to finish all of our races within a few strides of each other, and Peter is the reigning Grand Master Champ. We decided we would go for "5 low", and Peter is the rabbit (see what I did there) since he has the best resume.  Mark, Jeff, and I would use him to pace the first 800 and then "assess".

I personally thought I could run 5:10.  I ran 4:50 for 1500 last week on a track (with a little kick the last 300m), which is 5:11 pace. I figure hold that pace for another 109 meters, and kick a little at 300 meters like last week, and I got it.  That means about 1:17 - 1:18 per quarter.  The course has quarter mile markers, so I can check in on my pace.

The guys on our 40+ Team (Hasan H; James C; and Mark W) were also in Corral A; but they are all much faster than us.  So, all I said was "Good luck" and watched them run away from me immediately after the the gun went off.  They would all finish in the 4:40's.

And We're Off!

• First quarter mile is downhill.  
• We want to get out fast, going by effort this quarter could be as fast as 1:15.
• Peter gets out HOT, and drops us.  I would guess he has about a 10-20m lead going thru the quarter mile marker.
• When I go thru I hear a woman calling out times.  I hear "1:15; 1:16" as I run by.
• Mark and Jeff are right with me, as I eye Peter in the distance.
• Second quarter is back uphill.
• Last year I gave back too much time going back up this hill.
• Mark and I decided we would make sure we push some going back up.
• I'm also a better uphill runner than downhill (relative to others), so I should "make up some ground on those around me" in theory.
• As I go through the half way point, the digital clock says 2:34 - 2:35.
• So - I still gave back a lot of time.  BUT - I'm on 5:10 pace.
• And - just past halfway I'm back on the shoulder of Peter.  He DID go out a little too hot.
• Third quarter is down again.
• In theory, this is the fastest quarter, a section you can make up some time on.
• I don't know how fast I ran this quarter.  I turned my attention to racing.
• Peter, Mark, Jeff, and I are charging for home (in that Old Guy way of charging).
• Fourth quarter - Let's Go!
• The last quarter of the race flattens out and you can see the finish line for the first time.
• As we pass the quarter mile marker I pass Peter for the first time.  
• It was too early, I got too excited.
• Peter immediately passes me right back and we're kicking for home.
• With about 250m to go (or so) we get to the bricks of the outdoor mall.
• This is where Mark passed me last year, and beat me by a step.
• I know he's there.  So, trying to feel where he is and keep my eyes glued on Peter, staying on his right shoulder.
• With about 50m to go, I kick again - gradually gaining a few inches with each stride on Peter.
• I don't actually think I can pass him, but then I DO.
• In the last 2-3 strides before the line I pass Peter, and come in with a time of 5:10.5.
• Peter crossed in 5:10.9; Mark in 5:11.2, with Jeff was only a couple steps back.
• Bang, bang, bang.  Is that fun or what?   

 Results:

• I ended up running 5:10, the time I thought I had in me.
• I did it because I had my Team all around pushing me.
• This time I won, but I'm sure Mark, Peter, and Jeff will take their revenge next time round.

It didn't occur to me at the time, but our little race was actually for the Grand Master Championship (50+).  I am now the Road Runners Club of America (RRCA) Regional Grand Master Champion.  Rumor is there's a check for $10k in mail that goes along with the title.  I'm waiting.....

And Jeff D., who finished a few steps behind me is the Super Grand Master Champion (60+).  Pretty cool to share the award stage with a team mate.

In the last couple races, I've had a little extra gear at the end - I've been able to change speeds just a little better than before.  Credit goes to my AE Coach for giving me some workouts that focus on doing just that - change pace and race when it counts.

Athletics East Medal Count:

• Athletics East performed well yesterday.  Here's a list of our achievements:
• Grand Master Champion
• Super Grand Master Champion
• 2nd in the 40-44 age group (James C.)
• 1st and 3rd in the 45-49 age group (Hasan H; Mark W)
• 4th in the 50-54 group (Robert C.)
• 1st - 5th in the 60-69 age group (clean sweep):
• Jeff D; Bob B; Bob D.; Dan E.; Michael S.
• Great showing.  Good job Fellas.

Up next for us is the AAU Regional championships in a few weeks.

Side Note:  Hey BTC Master's Elite,  I think we can take you in a Team event.  Let me know if you're interested.  We'll bring our spikes.

Onward.

5k PR: Track/TT

 Hello Runners.

Yesterday, our Team - Athletics East, held a Team Time Trials / Races of various distances at a HS track in Alexandria, VA.   I decided to you use this meet to try (again) to break 18:00 in the 5k.  

A few weeks ago I tried to break 18:00, went out too fast, and crash and burned 2.5 miles in.  This time I had a team mate pace me at an even 18:00 pace (1:26 / 1:27 per 400) thru 3k to keep me from spazzing out, and give it my best shot at getting to 17:59.

I got some excellent pacing and clicked off the laps, feeling pretty comfortable.  About 3k in, my pacer pulled off, and it was time for me to finish it.  Was able to stay on pace, getting splits from my Coach and I continued to go round the oval.

 In the last couple laps, I started to feel like I was going all-out; my crash and burn from last time got into my head, and I started to get into my head too much (again)....afraid I was going to crash again.  With all this shit going thru my head, I lost track of what lap I was on, and hit the 5k mark without ever kicking.  I was being told by my Coach how much I had left, but somehow it didn't compute in the fog of the 'big effort' to stay on pace at the end of the race.

I ended up with a time of 18:02.  A PR, but short of my goal.  As my friends and Team Mates say "A PR is a PR".  Period.  So, I've chosen to be happy with the result.  The time confirms my 10k PR last month was not a fluke....confirming my new level of fitness.

An hour later, I "paid it forward" by helping another Team Mate run a great time in the 1500.  He wanted to run each 400 in 73".  I was able to pace him for the first and last 400.  It felt good to help him out, and I got to run a couple fast reps.

I will continue with my Coach's Training, it's making me faster, and I'll hopefully dip under 18 in my next 5k.

Shorter distance races coming up for me.  1500 and 3k at a Track Meet in Leesburg in a few weeks, then the Loudoun Street Mile on Memorial Day.

Onward

5k Time Trial: Crash and Burn

 Hello Runners.

This is a different kind of "Race Report" than normal.

Last week I ran a 5k "Time Trial".  I entered a small / low key 5k put on Bishop Events in Lorton, VA on a paved park trail.  My goal was to go out in 5:40 pace for the first mile and hold on for as long as I could - deep down hoping I could make it to the finish without slowing down - or at least slowing down very little.

I ran a 10k last month in 37:10 (6:00 pace), and thought maybe I can take another leap forward and run a 5k in "17 high".  I was going in with the attitude of "Do or die".  I had team mates in the race I could use for pacing - and had some confidence going in....

• I went thru the first mile in almost exactly 5:40.  I was feeling okay, in a small group - all good.  
• At 2 miles I was hurting pretty good.  Approaching red-line really; but kept pushing.  Still on 5:40 pace....
  
• At 2.5 miles - I quit.  
• Side of the trail, hands on knees, gasping for air kind of quit.
• Once I got my breath back I jogged it in as a few runners passed me.

So, the "Do or die" choice ended up being "Die". 

I am disappointed, but I knew it was a long shot.  On the bright side, I got in a good workout, and found where the limit is.  

On the downside, I quit.  I wasn't injured, I was just gassed.  Could I have gone farther?  I think if I had made it 2.75 miles I would have been able to push the last 500m.  But, when I knew I had 1k to go still, it was just too much.

I'm going to give it a go to finally break 18:00 in a couple weeks.  I'll pull back some on the pace; 5:45 pace will get it done.

I almost didn't write this post.  Then, I read an article about how so many professional runners will post their workouts and successful races, but won't post their struggles.

So...this is my honesty....mostly so I can remember how it felt, what happened, learn from it, and move forward.

P.S: In the 10k last month, I felt under control with 2 miles to go, and played it safe.  I "felt like" I could have gone a little faster, but the pace on my watch kept me from doing it.  This time, I "knew" I was out too fast...I felt it....but I held on to the pace on my watch until I below up.  There's a "Goldie Locks" analogy in there somewhere.

Carry on.

Race Without My Watch?! Crazy, Right?

 Hello Runners,

I’ve been thinking about the 10k race last Sunday, and need to get something off my chest.

I was racing with my watch on, like I always do, the screen set to show me my current and average pace.  My PR going into the race was 37:43; 6:05 pace.  My goal was to maintain my pace faster than 6:05 and set a new PR.

I was having a good race, in a small of group of guys clicking off 6:00 miles.  I know this because despite the course not having mile markers I would periodically check my watch.  I was feeling surprisingly comfortable, not really under stress at all, almost like a tempo effort, as we went thru 5k and approaching 4 miles.

At about 4 miles, one member of our small group picked up the pace some, not a super hard surge but he gradually gapped us.  It was one of those mid race decisions - do I go with him or stay back with the group?  My watch told me to stay back, I was 5 sec/mile faster than my PR and I still had over 2 miles to go.  But, I was feeling comfortable, I could have gone with him.  If my watch had said we were on 6:10 pace I probably would have because I “should” be able to.  I never caught back up to that guy, and he ended up beating me by 13 seconds.  I held the 6:00 pace thru 6 miles, which was NOT easy, and then was able to pick it up some the last 400, but I never got closer to catching him.

My Coach keeps telling me to stop watching my watch during races.  I’ve seen professional and experienced racers compete without watches.  I’ve always thought that was crazy, or at least I am not experienced enough to race without my watch - I wouldn’t know how hard to go without checking in with my watch periodically.

 Based solely on how I was feeling when it was time to make that decision at mile 4, I should have gone with the breakaway.  Now, maybe I would have died a mile later, but I would have given it a shot and actually “raced” vs time trialing. 

I’ve been racing for 5 years now, it’s time I do more listening to my body and pay less attention to what my watch says. I may fail a few times, but maybe I’ll get a big break through every now and then.  I’d be racing.  Either way it’s pizza, beer, and smiles past the finish line.

Thoughts?

Onward.

Race Report: DCRRC Fort Hunt 10k

 Hello Runners.

Yesterday I raced the DCRRC (Washington DC Road Runners) 10k at Fort Hunt Park in Alexandria, VA.

Big Shout Out to DCRR for putting on a race, an actual road race, during Covid.  Protocols were put in place, wear a mask and go out in groups of 10 or less - each group spaced by about 30” at the start.  About 50 runners total with no fanfare, but plenty of good ol’ competition.

The weather was perfect - clear sky, low 40’s, and little wind.  The course is 5 loops around the park, with gradually rolling hills.  About 30’ of up/down per 1.2 mile loop.  I set my PR on this course last March, right before Covid shut everything down.  37:43; 6:04 pace.

At 8:00 sharp the Director said “Okay 6:00 pace and faster come on up”.  I hesitated, but figured the next wave will not be 6:05 pace, but more like 6:30 or 7:00 pace - so I stepped forward with another 8 or so runners in the “first wave”.

Off we went, pulled our masks off and 4 of us quickly settled into 6:00 pace.  Two younger lads and two old folks (my teammate Pete and I are both in our mid 50’s).   About 2 miles in one of the younger lads dropped down to 5:55 pace or so, 3 of us held the 6:00 pace.  We crossed 5k around 18:35.

This would have been a 5k PR a couple years ago, I was 5” / mile ahead of my current 10k PR pace, and I was feeling - well - comfortable.

Around mile 4 the remaining youngster dropped his pace some, so now it’s me and Pete - the old man train pushing to the end.  Pete’s a little faster than I am, and I was in new territory, so I had no problem letting him pace me in.

About 5 miles in my hard but comfortable feeling turned into an all out effort.  I thought Pete had picked up the pace, but looking back on our splits he was just holding pace.  We passed our Coach about this point, and he yelled “If you wanna break 37 you have to go now!”  This didn’t compute to me, and I have never been close to breaking 37, so I figured this was just some encouragement to keep fighting.

Just before the 6 mile mark I started my sprint (Strava says I covered the last .2 at 5:40 pace).  Pete went with me, both of us trying to move our old legs as fast as they’d go.  In the end, I lost the sprint by 2 seconds, but still came in with a time of 37:10!  33 second PR!!  I’m feeling pretty stoked about it.

After running the indoor races last weekend, I was taking a chance by racing again 7 days later.  Turns out it was a good chance to take.  For those interested, twice now I’ve set big 10k PR’s after training for, and racing a 3k.  After racing and training at 5:30/mile, 6:00/mile seems more “manageable”.  Don’t know if this makes any sense from a training science point of view, but it’s worked for me.

I was feeling pretty beat up after the indoor races, and just ran easy miles all week, with only a few strides on Wednesday.  None of it felt good.  I did a lot of extra foam rolling and stretching.  Saturday, the day before the race I finally felt my legs coming back.  Still - I was going to pull the plug as soon as I felt any of the wrong kind of strain. Luckily, nothing ever came.

I’m still sore, but not injured.  In fact, my left plantar and IT band are better than they have been, And my left hamstring and glute are holding up okay.  If I could just have two right legs I’d be in business!

So now - couple weeks of easy running, then build back up for a mile race in late May.  If I find a good 5k or 10 miler before then, I might jump on that too.

Onward

Race Report: AAU Masters Indoor Championships

 Hello Runners.

Yesterday I competed in the AAU Masters Indoor Championships in Virginia Beach.  USATF has cancelled everything due to Covid, but AAU kept this meet on the calendar - so many on my Team (Athletics East) made the drive down.

This is my first and only indoor meet this year - I did attend two meets last year.  I ran the 1500 / 3k / and the 4x400 relay.  It was fun, rewarding, and TIRING.

Virginia Beach is about a 4 hour drive from my house, so I drove down on Saturday afternoon, had dinner with the Team and checked into a hotel Saturday night.  My first race was not until 1:00 on Sunday, so I was able to sleep in, have a small / light breakfast around 10:00 and made the short drive to the Virginia Beach Sports Center.  I arrived around 11:00.  I'd forgotten what a "thing" it is to register for an indoor meet; spike check, security, race officials, when/where can I warm-up, etc.  The facility and the 200m track is GREAT.  All brand new and fast, with banked turns and bouncy surface.  If you like indoor racing, this is the place to be in the Mid-Atlantic region.

First Race: 1500 (Start time: 1:00)

• My goal for this race is "Less than 5:00".  
• I thought I could go as low as 4:55, but really wanted to get under 5:00.
• This translates to 39" - 40" every 200m lap.
• There's a big screen right in your face as you finish each lap, so it was easy to know if I was on pace.
• I didn't run with a watch - I've found thru my limited experience on an indoor track, that I NEED to pay attention to the track and the runners around me, not looking down at my watch.
• I was in a race with some much faster runners - the winner won in 4:27 in a 4-way sprint finish.
• After the first 200, I let these faster guys go, and became the leader of a "second pack" running each 200m a few seconds slower than the lead group.
  
• I went into "Time Trial" mode - and tried very hard to click thru each 200m in 39" - 40".
• I already had that lactic acid feeling in my arms after the 3rd lap, so I knew the next four laps were going to hard....
  
• After 4-5 laps, I was pretty much on schedule, but it was slipping - very slightly - away....
• With 200m to go I was 2 seconds behind 5:00 pace.  I had to GO.
• Just then, a Team Mate of mine passed me, and I got in behind him as we kicked for the finish.
  
• With his help, we ran the last 200m in 36", coming in at 4:58!
• Goal achieved!
• I tried as hard I could to come back around and win our own little race, but I was pipped at the line.  But I'm pretty sure had I just time trialed it in I would not have gone under 5:00.
  

Second Race: 3k (Start Time: 6:00)

•  Yes - that's right.  5 hour wait for my next race.
•  Good and bad.  More time to recover from the 1500, but also more time to get stiff and frankly lose motivation to run again.
• I watched my Team Mates race shorter distances, 800m, 400m, etc.
• Around an hour before the start I did my warm-up routine as if I hadn't already raced.  I really didn't know what else to do.
• I wasn't feeling too bad as we lined up for the race, pretty much recovered from the 1500.
• My goal for this race is 10:30.  3:30 per k.  42" per lap.  5 laps per k.
• As with the 1500, there was a "lead pack" that soon left me.  I was now running with another Team Mate (no, not the same one as the 1500), in the "second pack".
• We were on track thru the first k.  Coming in around 3:29.
• The 2nd k I let a gap grow between me and my Team Mate - I was falling behind schedule.  I lost 5 seconds to my goal: 2nd k was 3:35.  This was a MENTAL failure.  I was tired, realized I had 6' to go, and got cautious.  I was tired, let negative emotions in, and started to use the excuse I had already run a 1500...and this is hard.
• In the 3rd k, my Team Mate started to come back to me some, so I decided I was going to catch him.  I was able to pick up the pace some, and almost caught him.  Once again just got pipped at the line.
• Overall Time: 10:37.
• This is 7 seconds faster than the 3k I ran last year (which was NOT after a 1500), so I don't feel too bad about it.  I think I could have run 10:30 had a not had the mental lapse in the 2nd k, and some fatigue still in my legs from the 1500.

4 x 400 Relay (Start Time: 6:40)

• What would a Team Meet be without the 4x400?
• All hands on deck, take the baton, run two laps as fast you can, and give it to someone else.
• I was second leg, ran a 1:12 on dead legs.
• It was fun....build team work.

What did I learn?

• I'm a better racer when I have someone to chase down.  I'm not good at front running.  I already knew this - but it was definitely reinforced in these meets. Every time I had some to follow/catch, I was able to find another gear that was NOT there when I was leading the train.
• Nike DragonFly's are pretty good.  Not sure I'm a lot faster in them, but I do notice some bounce and my feet / lower legs are not as beat as when I use other spikes.
• I can run fast when I'm tired.  
• Mental - dude it's all mental.  Just f*cking run!  There's more there - 

 I haven't done ANY mile pace work going into this meet.  I did two 3k workouts over the last 6 weeks, and that's it.  I feel good about getting a little faster for outdoor events later this Spring / Summer.

Next up:  DCRR Fort Hunt 10k next Sunday.  Loudoun Street Mile on Labor Day...and whatever pops up on the calendar.

Onward.

 

2020 In Review: The Covid Year

 Hello Runners.

So....here's my running summary for 2020, a crazy year.

I set my 2020 goals as follows (of course, prior to knowing about Covid).

 

Notice, that my goals are all process oriented.  No time or race goals.  Frankly, I had no idea how I'd run in 2020, and at 53 figured all my PRs are behind me. 

So, how did I stack up against my goals?

Be a good team mate

I joined Athletics East toward the end of last year.  AE is an Master's track club based in the DC area.  My first running team (I was on a cycling team 25 years ago).  I joined in on workouts and races - ran a relay on an indoor track, and placed in some road races representing the team.   I worked with the other guys during races, "pulled" a team member to a mile PR, and had a shit ton of run.  I consider this goal a big green check mark.

Have Fun

I've made running too important in the past, and took my running too seriously.  This year my focus was on my own improvement and making running more social (both on the Team and the Ashburn crew).  I avoided (best I could) comparison to others, and focused on my process and how I'm feeling, in the moment.  Except for a few moments in 2020, I've achieved this goal.

Avoid Injury

Complete success! (Almost).  I had to take about 5 days off in August due to a tight IT band.  I ran a mile race, and 7 days later did some hard 800m repeats.  The back to back weeks or very fast stuff got the IT going.  I immediately took a few days off and did some rehab, and was back in action.  I'm proud that I was able to take the days off when I needed them....and avoided a bigger injury.  That may not have been the case a few years ago.

Try New Races / Training Methods

I ran indoor track January thru March this year.  I did a 3k, 2k, a couple 1500's and a 400m relay race.  All new to me, hell I'd never even been on an indoor track before!  And, since I had no prior experience, I had no expectations...it was a blast.  I also started a new training plan provided by my Coach on AE.  The new plan includes different workouts than I was doing, and focused more on fast paced work.  The change itself I think was worth it, I was stuck in the a rut of doing the same workouts over and over again.  Goal complete.

So, how was my race performance this year?

Even tho my goals are all process, race results are still the barometer of a good or bad year for me.  And, I got faster this year....even with Covid.

• 10k PR - 37:43
• Almost a minute off my old PR.
• I ran a small DCRR race in March coming off the Indoor races.
• Completely surprised myself....it was fantastic.
• 1 Mile PR - 5:16
• 1 second improvement from my prior PR (set 4 years ago).
• Same course, Loudoun Mile, in Winchester, VA.
• I had a couple team mates helping push thru....
• 5k PR - 18:06
• Small race in the Fall under Covid restrictions.
• My PR prior to this year was 18:40.
• This year I ran 18:25; 18:18; and 18:06....solid improvement.

Here's to hoping 2021 gets back to normal (or at least closer).  Looks like Spring is going to be light on race opportunities, but maybe the Fall we can get back to larger races?  

 

Carry on....

Loudoun Street Mile

Hello Runners.

Exciting news!  I was actually able to race...in a REAL race....yesterday; the Loudoun Street Mile in Winchester, VA.  The race was slightly modified from the normal format, it was run in heats with a maximum of 50 per heat.  the "A" Heat for men seeded faster than 5:00; "B" Heat for fast women, and "C" Heat for Men slower than 5:00.  I submitted an optimistic seed time of 5:10 and was put in the "C" Heat.  "A" race went off at 9:00; "B" race at 9:10; and "C" Race at 9:20.

I met some team mates before the race, did our warm-ups; and started to feel it getting hotter and hotter.  At 9:20 race start it was 77 degrees and 85% humidity.  I turned to my team mate (Mark), who I was planning to run with most of way and suggested we target 5:15; 1:19 per quarter adjusted for incline/decline on the course; he agreed.  Plan set - we line up - and we're off.

The course is a straight shot down Loudoun Street, ending downtown Winchester on a pedestrian only brick outdoor shopping area.

Quarter by quarter breakdown:

• Q1 (1:17): The first quarter is downhill, we spend the first 200 meters getting into rhythm and sorting thru the other racers, then settle in.  We go over the 1/4 mile marker in 1:17. Mark is no my shoulder, I'm feeling fine about 10 racers in front of us.  A couple seconds ahead of schedule, but I feel like I'm holding back some.

•  Q2: (1:24): The 2nd quarter is uphill, and I planned to slow down some, but this is too slow.  I'm feeling fine, but I probably gave back a few seconds here.  Mark is still right on my shoulder.  I'm drafting off a kid, but I need to move.

• Q3 (1:17): The third quarter is another downhill section.  I want to gain some time here and I do.  It's getting pretty hard now - I'm pushing, downhill is helping.  1:17, got a few seconds back.

• Q4 (1:18):  My thought is to hold pace for another 200 meters, then go hard.  Mark is on my shoulder, the roads turns to bricks about 250-300 meter out.  When we get to the bricks Mark passes me and has about a 5 meter gap.  I go with him best I can, holding the gap but not closing back up on him.  I push and push - my legs will just not go any faster.  1:18 last quarter on a relatively flat section.

• Total time: 5:16: one second, one tick, faster than four years.  Four years older, and one second faster, I'll take it. 

It was great to get back out and race again.  I really appreciate Runner's Retreat for putting on the race.  I'm sure there were extra steps they had to take, and it would have been easier to cancel like most have done - much, much appreciated!

I saw many people in "real life" that have been Strava only friends since February.  That was nice.

Now back to time trials - nothing else on the calendar anytime soon.

Onward.

Race Report: 5k - Covid Edition

Hello Runners.

Hope you are all doing well during Covid and getting your runs in.  I've always done all of my week day runs solo, and even on the weekend I only run with one or two other people, so it hasn't been that much different for me - EXCEPT THAT I CAN'T RACE!  I like racing....

The Covid restrictions have lightened up some in the DC  / Northern Virginia area; so my Team (Athletics East) organized a Time Trial at a HS in Alexandria, VA - a chance for us to get out, run hard, and see each other from a 6' distance.  A couple of the Team members not racing were keeping time, and we had the option of 1 mile, 2 mile, 5k, 10k - all starting at the same time.  I chose the 5k.

Knowing this TT was coming up; 2 weeks ago I did a track workout: 3 x 1200; 1 x 800 with 400 jog rest.  I did the 1200's and the 800 averaging about 5:48 per 1600.  I felt under control during the reps, and was able to run some faster 400's and 200's right after, so I thought that would be a good pace for the 5k.  However, that workout 2 weeks ago was in MUCH better weather.


Saturday morning, the day of the TT was HOT.  At our 8:00 start time, it was 78 degrees, and 65% humidity.  I decided I would try 1:28 400's (:44 per 200), which puts me at 5:52 per 1600 and hang on for as long as I could; if I melted then okay; but I'd give it a go.  If somehow I ran exactly on those splits, I would cross 5000m (12 1/2 laps) at 18:20.  I had a couple other team mates going for for approximately the same time.  I took manual splits on my watch and had team mates yelling splits as well.

At the start line I confidently proclaimed "Let's go 1:28's; I take the first 400".  I got a couple of wary; not quite fully committed okays; Covid appropriate elbow taps, and we're ready to go:

First 1600:  (5:50) 
After my pacing proclamation I proceeded to run the first 400 in 41 seconds (do'h!).  If I was one of the guys behind me, I would have smacked me on the back of the head.  Luckily, these are nice guys, and my head is not bruised.  After the first 200 we settled in, took turns leading and came thru 1600m 2 seconds ahead of schedule (all of it from the first 200m).  I was feeling pretty good, relaxed.  Hadn't been on the front since the first 400.

Second 1600: (5:57)
During the 5th lap I felt the pace slow a little bit, and went back to the front.  From the 6th lap on I was on point, doing my best to hold pace.  I was now starting to feel overheated.  But, not hurting really, just hot.  Lost the 2 seconds from the first 1600, and now 3 seconds behind target.

Third 1600: (5:57)
Going into this section I didn't feel too bad; but with 1k to go it hit me - hard.  My strategy was to not let any 400 be slower than 1:30.  I succeeded, but barely.  I narrowed my focus to each 200m segment; "Get to the next 200m mark", then "do it again"; then again....

Last 200: (:41)
I dug hard on the last 200, and finished about as fast as my first 200.  Taking 3 seconds off my planned pace.  I stumbled around for a few seconds, and almost felt like I was going to heave, but I kept it together.

Total time: 18:26 (1:28.5 per 400)

Like I said; I like racing and I treated this TT like a race.  I went all out, tapered for a couple days, and really tried to to do well.  It was fun.  Fun to race; fun to have a couple guys to run fast with; and fun to see my team mates.

I've run a few July 4th 5k's in similar weather and have never run faster than 18:50.  So, I feel good about the time (even considering I know a track is faster than a road course).  I think I could go maybe 15 seconds faster in good weather; all my PR's have been in 40-45 degree weather.

I hope some "real" races are scheduled again soon.  If not, these TT's will do for a while.

Onward.

Weekly Running Log: Week Ending April 5

Hello Runners.

Hope y'all are maintaining sanity while we run alone or with our 'designated house mates' (or whatever that term is).

This week looks a lot like the last two weeks for me, putting in a Workout on Wednesday, LR on Saturday, and Trail Run/Hike on Sunday.  My mileage creeped up above 60, but it wasn't planned and I'm not sure it 'counts' since 8 of those miles were at 11:00 pace with walk breaks on the AT (Appalachian Trail).

I'm holding up okay in the social distancing thing.  I'm starting to see some of the downsides of working from home every day.  I'm getting better at, learning to adopt my communication style - but I'm feeling more and more 'separated' from my Team.  But, this is a running blog - working from home also gives me a lot more flexibility when I run and more time to recover and do all the 'non-running' support stuff; including more sleep!

My overall weekly mileage has been up slightly, but I'm feeling less 'run down'; I think the number one reason is getting enough sleep.  I've also been eating slightly better - I have NO willpower to avoid crap food at the office, especially free crap food!  Being home gets me away from that temptation, so I'm eating (slightly) better.

Weekly Summary:

• Mileage: 61
• Workout: Daniels' LT.  20' @ 6:18 pace, about my calculated 10 mile race pace.
• Long Run:  15 mi.  7:15 pace hilly route (1,300 ft. of climbing) on dirt/grave county roads.  
• Trail Run/Hike: AT from Keys Gap to almost Harper's Ferry (and back).  Quite rocky, forced to hike parts of it.

Onward.

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.

Runnin Log Week Endin: Feb. 23

Hello Runners.

Another "normal" training week, and that's great.

I moved my Tuesday workout to Wednesday (since my LR last week was Sunday instead of Saturday).  Overall mileage in the mid 50's; so nothing special there either.

I did add some plyometrics work on Thursday, after a Recovery Run.  I did 'Depth Jumps'; just one set of 8, and then two-leg hops in a square pattern; in the continued spirit of trying new things.  I don't know if plyos are best after an Easy run or workout.  I heard they are better when my legs are not as tired, so I tried it after the Recovery day.  Nothing special to report, except my jumping ability is pretty bad.  After watching a few YouTube videos, and then seeing my height in the gym mirror - I'm not getting much height at all.  But, maybe that's why I should be doing them(?)

On a side note; I ran all 7 days again this week.  Up until a few weeks ago, I ran 6 days a week at most.  I started doing 7 days when some friends wanted to switch the Saturday LR for Sunday.  Really, the only change is going from a 'walk' on the 7th day to a Recovery run of 4-5 miles.  So far, so good.  Haven't noticed any niggles, etc.

Wednesday's Workout:
5 x 1:00 at mile pace with 1' Easy; 10 minute jog; then 4 x 4' at CV with 1:30 Easy.  I did the workout on the road; at my mile pace this works out to about 300m per rep.  So, roughly 1500 meters of mile pace work.  And - I did the faster mile work before the CV reps for the second time in a row.  This time, I did a longer jog between and that seemed to help with the CV pace work.  (For those that don't know - CV pace stands for Critical Velocity - and is a Tinman thing - it's really around 10k pace for someone with my ability).  I'm focusing on the mile pace work, since I have an indoor track 2k race on Feb. 29th.

Long Run:
Saturday was my first Long Run with my Team; Athletics East (AE).  AE is a 'Master's Track Team' in the DC area.  It was fun to see the guys (yes, all Guys right now) and have a nice run.  Ended up with 15 miles; 2 x 2 miles at HMP. (6:25 - 6:30 / mile pace).  It was nice having a couple guys with me on the fast sections - usually a group Long Run breaks up on the fast sections, then re-gather for the Easy potion.  Having a couple guys right there at 6:30 pace was fun.

Summary:

• Weekly mileage: 56
• Workout: mile reps followed by CV reps.
• LR:  15 w/ 2 x 2 @ HMP

Dailies:

• Monday:  6 miles Recovery (LR on Sunday).  Extra foam rolling/mobility.
• Tuesday: 7.5 miles Easy with Strides.   Hip/core maintenance work.
• Wednesday: 9.5 mile Workout:  Mile reps/CV reps.  Big leg strength work.
• Thursday: 5.5 miles Recovery.  Upper body strength.  Foam role/mobility.
• Friday: 7.5 miles Easy with Strides.   Hip/core maintenance work.
• Saturday: 15 miles with Team.  4@HMP
• Sunday:  4 miles Recovery.  Extra foam rolling/mobility. 

Bonus:  I just found out I will be able to run the Cherry Blossom 10 miler in DC!  A team mate of mine got in, but can't run.  So, I got the 'bib transfer'.  Nice!

Onward.

Running Log: Week Ending Feb. 16th

Hello Runners.

Well, this week I'm getting back to a proper training week.  Not recovering or tapering for a race.  I'm feeling a little "undecided" on what paces I should train.  I have a 2k race coming up in a few weeks, but a HM about three weeks after that.  I've decided to focus on the speed during my Tuesday workouts leading up to the 2k, but keep the weekend Long Run relatively long to build the fitness for the Half Marathon.

This week felt pretty good, and I'm also getting back to my full strength routine - that is - lifting weights kind of strength - (I cut back on the strength work 7 days pre/post race; to avoid extra fatigue and/or injury).

Workout Details:
For this weeks' workout, I reversed the order of my pace work. I did the fast pace stuff first, then followed up with slower paces.  I heard a podcast from a notable coach (Jon Marcus) that you should do the fastest stuff first.  This is the opposite of what I've always done; but continuing the spirit of "trying new things" - I tried a new thing.  I definitely performed better on the faster (mile pace) intervals than I normally do - much more comfortable.  My planned 20' at LT I ended up cutting short (stopped at 15').  I could tell I was pushing past what LT should feel like.

Dunno yet if I will try reversing the order in the future.  It definitely felt like a 'proper' workout.  I also did it on the TM in the corporate gym to avoid wet surfaces/rain; so there's that - which does make it easier for me to hit paces - and makes the workout sort of 'artificial'.  This also has the side benefit of co-workers asking why I'm running so damn fast in silly short-shorts.

A "proper" LR this week as well.  Put in 18.5 with the Boys on Sunday.  Hit LT pace a couple times, felt nice.

Surprised to see weekly mileage at 61.  That snuck up on me, but it's only an outcome of the my daily work.  Weekly mileage is never a "objective" in itself.

Weekly Summary:

• Mileage: 61
• Workout:  5 x 1:00 @ mile pace (5:20) with 1' jog recoveries.  5' jog. 15' at LT (6:20) on TM.
• Long Run: 18.5 w/2 x 1.5 miles at LT. (About 6:15 pace)

Dailies:

• Monday: 8 miles Easy with Strides.  Hip/core strength maintenance. Foam roll/stretch.
• Tuesday: 8.6 mile Workout.  Mile repeats followed by LT.  Big leg strength work.
• Wednesday: 10 miles MLR.  Upper body strength. Foam roll/stretch.  Overall pace about 7:30.  Last few miles in the 7:20 range.
• Thursaday: 5 miles Recovery.  Foam roll/stretch.
• Friday: 7.5 miles Easy with Strides.  Hip/core strength maintenance.  Foam roll/stretch.
• Saturday: 4 miles super easy.  Couple strides.
• Sunday: 18.5 with a couple at LT. 

 Onward.

Training Log: Week Ending Feb. 9th

Hello Runners.

Whew! I've been racing a lot lately.  5k on Jan. 1st; 3k and 1500 in Jan. 19th; 10k on Feb. 2nd.

Not sure how many folks out there are like me, but I enjoy training; I like a good training week.  I'm looking forward to a few weeks where I can get the training mojo going (my next race is Feb. 29th; a 2k on an indoor track).

Since I raced a 10k on Sunday last week, I didn't plan a proper workout during the week, to make sure I recover before going hard again.  I did surprise myself a little during my planned MLR (medium-long run) on Wednesday.  I was feeling pretty good, and started to slightly increase the pace, but not go too hard.  Turns out I ran the last 8 miles of the MLR at 7:00 pace with the last two miles at 6:55 and 6:43; never feeling like I was pushing at all.  7:00 pace is only 10 seconds slower than my MP in November, I haven't tried any runs around MP since then, it was a nice reminder that I still have that gear, and feels pretty comfortable.

The Long Run this week didn't include any faster paces.  Went 16 miles on a slightly hilly course in about 7:40 pace.  That's my longest run since the marathon, and it went pretty well.  Stayed conversational the whole time (Literally - I ran with a friend and we talked the whole time).  Really makes time fly by.

Weekly Summary:

• Mileage: 56
• Workout:  N/A (but did speed up some on Wednesday's MLR)
• Long Run: 16 miles about 7:40 pace.

Dailies:

• Monday:  6.5 miles Recovery.  Lotsa foam rolling / stretching.
• Tuesday: 7.7 miles Easy.  Hip / core maintenance work.
• Wednesday: 10 mile MLR (last 8 at 7:00 pace)
• Thursday: 6 miles Recovery
• Friday: 8 miles Easy with strides.  Hip / core maintenance work.
• Saturday: 16 mile LR.
• Sunday: 4 miles Recovery 

Onward.

Training Log Update: I Ran A 10k

Hello Runners.

10k Race

In keeping with my theme of trying new things in 2020; I ran a 10k yesterday.  On a course I've run before, and distance a run a number of times.  So - what's different about this 10k?  Well, I decided on Thursday - three days prior - to run it.  A team mate of my mine was running the race and I decided to join, with an extended cool down to replace the LR miles I now wouldn't so on Saturday.

Usually for every race I run, even the local low low-key races, I plan ahead and work out my schedule for two weeks prior to the race.  Because EVERY race was an event, something to really be prepared for, and always do my best. 

The course I ran is pretty hilly, and not set up for fast times; but we had pretty good weather.  Except for not running my LR the day before, I did no taper or any other planning.  My last workout was on Wednesday.

So - how did the race go?  Well - pretty much how I think it would have gone had I planned for it two weeks ahead of time.  I ran 38:45; which for me is pretty good on the course.  My plan was to go out at 6:10 pace and see what happens.  What happened was I died on mile 5, then had a nice recovery on the last 1.2 to end up about 15 seconds slower than I was hoping for.

Do I think building up for "big races" and planning ahead is useful?  Yes, of course; especially for longer races.  But, for me I now feel some freedom that I can "jump into" local 5k/10k and not have to worry about having to be carted off because my taper wasn't great.

New experience.  Check.

Another new experience - I just signed up to ran a 2k at a local HS indoor track in a few weeks.  Why 2k; because I've never run one before or been on a 'banked indoor track'.  What the hell, let's see what happens!

Two weeks' worth of training below:

Week ending Jan. 26th

Mileage: 57 miles.
Workout:  N/A. Since I ran a 3k and 1500 last Sunday.
Long Run:  14 with 2/2mi at HM effort.  1 mile Easy between. (6:21 avg.  A lot of it downhill)
Comment:  Adding more hamstring strength work.  I think the hammies are an issue when trying to run faster / maintain a fast pace.  They seem to "go first" when something's going to start bothering me.

Week ending Feb. 2nd

Mileage: 49
Workout: CV and 3k Reps on Wednesday.
Long Run: NA
Race: 38:45 10k on Sunday  (12 miles total for the day with Warm Up and Cool Down).


This week I'll get the mileage back up some and skip the mid-week workout to recover from the 10k.  I'll add in some harder effort on the weekend long run.

Onward.