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.

Training Log: Week Ending January 19th - I Ran At A Track Meet

Hello Runners.

Running and training this week is geared to an indoor track meet on Sunday - The USATF Eastern Region Masters Championship.

As a result, most of the mileage during the week was easy miles.  I cut back Tuesday's workout to a fartlek session - I ended up running faster for 1' - 2' bursts at whatever pace felt 'relatively hard'.  I did this for 8 reps.  My legs felt pretty dead, lot of junk leftover from Saturday's track workout.  I also didn't run an LR this week, so the overall mileage is down.  Not a worry, since the goal is to run a fast 3k, 1500, and 400m leg of a relay on Sunday.

The Track Meet
I carpooled with a couple team mates the hour drive to the indoor track in Maryland.  The location is right next to the new Redskins stadium, we had to park in one of their lots and take the long walk in.  Not a big deal though.

My schedule for races is 3k at 12:30; 1500 at 1:30; and 400 relay at 4:00 on a 200 meter track with flat turns (that is; not banked).

About 11:30 I went outside for a couple miles warm-up.  I learned in track meets you need to 'get ready' for each event quite early.  Go to the registration table, get your 'hip number' and....wait.  Then....wait.  Until you finally called to go on the track for your event.  If you leave the area to loosen up, you are told to 'go back and wait'.  In the end, this means I spent much of the the hour between the 3k and 1500 in 'ready' mode waiting my turn to go back on the track again.

How I went:

• 3k - I did okay.  I finished in 10:45.  I thought I could do about 10:30.  My first race on a track, and I learned a lot about tactics.  I spent too much time in a group that was SLIGHTLY slower than me, and I should have gone around sooner.  Pass on the straights, not the turns.  Good, hard effort.  Ran in VaporFly as did a couple other guys in the race.

•  1500 - oofffaaahhh.  I learned that I can't run a 1500 an hour after a 3k.  About 300m in I knew this race would be relegated to a "workout".  I finished in 5:22 (which is about 3k pace from my last race).  I did run in spikes - that was interesting.  Good traction, and solid push-off, etc.  Did they make me any faster?  Dunno.  But, I FEEL like I was faster....

• 400 relay - for two of my team mates and me, this was our first time holding a baton.  And, we didn't practice at all before the race (even though) we planned to.  So, the hand-offs were safe; as in I stand still on the track and take the baton, then start running.  It was fun, and a good experience.

Overall, I like being on a team and enjoy the overall atmosphere of a 'track meet'.  I never did this in HS, so it's all new to me.

I think I can improve once I learn the feeling and tactics.

Interesting comment:  I asked a more experienced Team mate before my races what I should expect from the other runners as far and pace, etc.  He said "Well, in road races are you toward the front of your AG?  I said "Yes".  He said "Well, image a road race where only the couple Guys at the front of each AG are running".  Got it.

Weekly Mileage:  35
Tuesday Workout:  Fartlek - not really pushing very much.
Long Run:  N/A


Daily:

• Monday: 60' Easy w/Strides.  Hip/leg maintenance work.
• Tuesday: Fartlek.  Straight to shower, no extra strength work.
• Wednesday: 60' E.  Foam roll/stretch.  Upper body strength.
• Thursday:  OFF
• Friday: 50' E w/strides.
• Saturday: 30' Shakeout
• Sunday: Track Meet!  About 6 miles total with all the warm-up / cool down.

As of writing this (Tuesday - two days post races), I don't feel too bad.  Kind of like how I feel after a 5k race; maybe a little more tired.  After all, I did "race" 4900 meters; just in smaller and smaller sections as the day wore on.



Onward.

Training Log: Week Ending Jan. 12th

Hey Runners.

Weekly update - this week is geared toward peaking for a track meet on Jan. 19th.

I plan to run a 3k; 1500 and one leg of a 4x400 relay on Jan. 19th at an indoor track meet, the '2020 USATF South East Region Masters Indoor Track and Field Championship' (a very descriptive name indeed).  My FIRST ever track race, and my first time even seeing a 200m track in person.

So - I've geared this weeks' Workout to faster paces, and replaced Saturday's LR with some time on the track in prep for the meet next weekend.

Wednesday Workout - CV/3k/Mile Paces
We had snow around my house Tuesday night, and I had a workout planned for Wednesday.  To avoid slipping, I did the work on the Treadmill @ 0.5% incline. (Even with the incline I think the TM is a little easier than on the road/track)....
I did a modified Tinman workout:

• 4 x 4' @ CV (6:11 pace) with 90" jog
• 3 x 2' @ 3k pace (5:36) with 90" jog
• 3 x 1' @ mile pace (5:18) with 60" jog
• 3' jog between each set (jogs at 8:30 pace)

 The workout was manageable.  I didn't feel like I was on the edge or that it was huge effort.

Saturday on the Track:   
Since I will be in a track meet next Sunday, I thought I should at least get on a track once before "The big day".  I did a workout that was a mini-version of the race schedule next weekend.

• 2 x 1k @ 3k pace in 3:28 avg with 400 jog.  In Next %.  Pretty bouncy, but fun.
• I did a third rep, but pulled the plug after 400m.  The effort was getting too hard.
• The intention is not to exhaust myself with only 8 days till races.
• 4 x 300 @ mile pace in :59 avg with 200 jog in 1:00.  In spikes (first time ever wearing spikes)
• This felt pretty comfortable, like a could have done a few more without pressing too hard.
• 2 x 200 @ 400m pace in :35 average.  Also in spikes.  It was fun to run that fast.
• My hamstrings did NOT like it.  But, just sore.  Fun to really get moving.

 Total mileage of 12.4 for the day including warm-up and cool down.
 

Weekly Mileage: 51
Workout:  CV / mile paces
Track workout in place of long run.

Dailies:

• Monday:  Recovery (LR yesterday).  6.2 miles...super easy pace.  Upper Body strength.
• Tuesday:  Easy + Strides.  7.2 miles.  Hip/core maintenance.
• Wednesday: CV / 3k / Mile...8 miles with details above.
• Thursday: Recovery. 5 miles Easy on snowy grass.  Foam roll/stretch.
• Friday: Easy + Strides.  7.5 miles. Hip/core maintenance.
• Saturday: Track.  3k/mile/400m pace reps. 
• Sunday: Recovery jog.  4 miles.  Core maintenance.

Onward.

Weekly Training Log: I Ran A New Year's Day 5k

Hello Runners,

Happy New Decade Everyone!

5k Race

Well - I kicked off the new decade, with a 5k on New Year's Day.  Very low key event in Ashburn, and it was a 'last minute' decision.  I surprised myself by running 18:25; a 16 second PR!  It was a small turnout, I ended running by myself the last 2 miles, and came in 4th overall.  Conditions were good - about 40 degrees, but with about a 10 mph wind.  The first mile was downhill and with the wind; the last mile was uphill and against the wind; my mile splits definitely reflect the difference!

Did I really PR?  I'm going to count the time as official even tho my Garmin says I only ran 3.0 miles.  Other runners Strava data indicates 3.05 or so.  I've been told the course is 'certified', and used for other 5k's throughout the year.  But, if I do find out that the course was short I'll revert back to my old PR until I have another shot at it.  Usually my Garmin/Strava data shows courses as slightly long, so it does seem a little strange....but the race was run by PR (Potomac River) who are a reputable company and administer a lot of races - so I'm counting it! (until otherwise notified).  Also - reviewing the course route, we started and ended in an industrial park between two buildings.  I think that is the section not caught by GPS.

Interesting Side Note:  McMillan Running Calculator, based on today's 5k, puts me within one second of my marathon time 7 weeks ago. The marathon was also slightly hilly and run in very similar weather conditions.  I think I know where to go when planning pacing for other distances....

Long Run:  14 with Eddie and Josh.  Two at Tempo.

Weekly Mileage: 53
Workout: 5k Race (Wednesday)
Long Run:  14, last 2 Tempo (Sunday)


Daily:

• Monday: 8.3 Easy around the house, hilly with gravel and dirt.  Hip/core maintenance.
• Tuesday: 4.3 Shakeout - Easy with some strides.  Roll and stretch.
• Wednesday: 5k Race in 18:25 + 5.5 warm-up/cooldown.  Roll and stretch.
• Thursday: 5 miles Recovery.  Upper body strength.
• Friday: 8 miles Easy.  Hip/core maintenance
• Saturday: 5 miles Recovery in mud and muck, trying out trail shoes.  Hip/core maintenance.
• Sunday: 14 with the Boys, last 2 Tempo.  Big hip/leg strength.

 Onward....