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.

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....

2019 Look Back / 2020 Here I Come!

Hello Runners!

Yup, it's that time again.  Year end.  I tend to think week to week, and don't often take time to see the 'big picture', so it's good for me to look back every now and then and see improvements, disappointments, and reset for the upcoming year.

Looking Back On 2019

2019, for me, is easily broken into 'first half' and 'second half'.  I spent the first half of the year nursing injuries that kept nagging at me and keeping me to from running consistently.  The injuries were carryover from 2018.  Not big stuff (recurring calf strain / hip flexor / glute medius), but enough to keep me from putting in consistent mileage.

In April I finally got a pre and post run routine in place that put the injuries behind me.  Looking back at my log, I haven't had to take any days off due to injury since April 1st.  Putting in consistent mileage from April set me up for a successful second half of the year.

The second half started with a 5k on July 4th - my first race since August of 2017 (which I DNF'd due to injury).  God, it doesn't seem like it took that long - but I went two years without being able to race.  But, I did pretty well on July 4th - completed it without injury and was only slightly slower than my 2017 performances.

In September I ran a 10k PR, and then I ran a marathon (Richmond) in under 3:00 in November, (2:59:26).  So, I'm really happy with how the 2nd half of the year unfolded, and I'm looking forward to 2020, keeping my pre and post run routines in tact, of course!

Looking Ahead To 2020

I'm excited about 2020.  I've joined a track team, "Athletics East".  It's a 'Masters Only' team with a bunch of guys that like to be competitive and and are fun to be around.  The Team will help me venture into new areas of running; I've already signed up to participate in an indoor track event (never even seen a 200m track before) and I'm sure I'll do a couple XC races this year. 

Being on the Team also means having team mates at the road races, and having access to knowledge about racing and the 'DC area running scene' which will open me up to new ideas and races in the area.  I tend to stay in my comfort zone; time to break out.  It's fun to try something new with no expectations, no comparisons to what I did before.  I take this running thing too damn seriously sometimes - "Have fun, stupid" will be my mantra in 2020.

Random side note:

I need to have blood taken twice a year to check on a (non-dramatic) medical condition.  This morning I waited in line at Patient First to have my blood drawn and get a quick 'once over'. 

First stop is to 'take my vitals'; pulse / blood pressure / weight / height / temperature.  It's fun to sit quietly as the machine reads out a pulse of 40; then the nurse checks in manually (and confirms 40), then the Dr. reads the information and again confirms - 40.  Finally, the doc says "Are you a runner?".  I say "Yes", and we move on.  Nice to be 52 years old, and the only concern the doc has is that I'm too fit to be in the "normal range" for heart rate.

Onward.

Weekly Training Log: Week Ending Dec. 29th

Hello Runners.

Sort of boring, this week.  Just building back mileage and trying to get some speed back.  I think I'll be running shorter races in Jan/Feb, and want to get my mile to 5k speed cooking again, so focused on that in this week's workout.

Tuesday's Workout:
This week I went back to a workout that I started doing earlier this year. It includes 4' reps at CV pace (Critical Velocity as coined by Tinman), and 1' reps at mile pace.  I give myself a 90" jog between the CV reps and 1' jog between the mile pace reps.  All reps are based on feel, and I ran on the C&O canal towpath (flat dirt path along the Potomac River).

When I downloaded the results from my watch, I found my paces were slower than last Summer - 6:22 for CV reps, and 5:43 for the mile reps.  When I did these last Summer my CV reps were around 6:05 pace, and mile reps were around 5:30 pace.  I don't know if I'm that much more out of shape, or the faster paces just "feel" too fast.  Not fretting about it (too much).  I know I'm better off running these workouts on feel than trying to hit a pace and fading....

Saturday Long Run:
Hit the C&O towpath Saturday for my long run - nice and flat (and big change from last weekends' hills).  Did 13 miles again, this time I sped up the last couple miles, and added a couple 'extended strides' (I like to do some strides that last about 45" at 5k speed or a little faster to get the speed going, but not get too tired).

This week was also nice in that I worked from home all week.  I didn't get a complete vacation, but cut my hours back quite a bit.  Nice to sleep in some, and get my run done with no commute to the office.  I could get used to this!



Week Summary:

• Mileage: 52
• Workout:  4 x  (4' @ CV / 90" jog) + 4 x (1' @ mile pace / 1' jog)
• Long Run: 13 miles with with a faster finish and extended strides.

 Daily:

• Monday: 7.2 miles Easy with Strides.  Hip / core maintenance.
• Tuesday: 8.2 mile workout with CV / mile reps.  Hip/leg big strength moves.
• Wednesday: 9 mile MLR.  Hip / core maintenance.
• Thursday: 4 mile recovery jog.  Upper body strength.
• Friday: same as Monday.
• Saturday: 13 miles with faster finish. Hip/leg strength moves.
• Sunday: 2 mile walk.  Lotsa foam rolling and stretching.  Upper body strength. 

Gonna run a 5k on New Year's Day - Rust Buster to get the legs moving and start the year.  I don't expect a great result, but want to get back into the swing of racing.

Onward.

Training Log - Week Ending Dec. 22nd

Hello Runners.

This week continues the "Build back up" phase of my running.  5 weeks post marathon on Dec. 21st.

I'm sticking with the Tuesday workout / Saturday LR schedule, using the rest of the week for easy mileage with some Strides thrown in.  I've felt surprisingly good this week.  Soreness / back ache have all subsided, so I've "given myself permission" to keep moving forward with a little heavier workout and longer LR.

Tuesday Workout:
Workout was 25' @ LT pace (using Daniels LT pace of what you can run for an hour).  I purposely reset by watch for the Tempo section of the run so I could check on my pace, since last week going by feel didn't work well; I ran way too fast.  So instead, this week I used my watch to track my pace and my ego took over and I "ran too fast" again. 
During my marathon build up, my rough LT pace was about 6:20, I could hold it pretty easily (well -  you know, how Tempo feels).  This week I ran the segment in 6:23 and I had to take a couple standing rests.  So, I'm sure I ran it too fast.  Wasn't really a 25' Tempo, but more a 10' , then 10', then 5' repeat session with 30 seconds standing rest.  I'm guessing my Tempo pace is actually around 6:30.  This tells me two things; I'm not in shape like I was before the race (duh), and I'm not willing to slow down to run the correct workout.  My fundamental issue is NOT pacing myself based on "where I am now".  Something to consider - check my ego and do the damn workout as intended.  Easy, right?

Saturday LR:
Went for the hills this week for the Long Run.  13.3 miles with 1250' of gain (and descent).  I ran with a couple of friends on a fun dirt / gravel road.  Usually I coast on the downhills and 'work' going up.  This time around I kept the 'going up' part in check and bombed the downhills (well - bombed is an big exaggeration, but I did go faster than normal).  Fun day.

For a change this week, I did a short 3 mile run at a very easy pace on Sunday.  Usually I walk on Sunday, but this week I thought I'd try a short run.  We'll see how it goes....maybe I'll run or walk based on how I feel each week going forward....


Dailies:

• Monday:  7.2 miles easy (about an hour).  Hip / core maintenance.
• Tuesday: 8.3 miles workout.  Big Hip / Leg strength movements.
• Wednesday: 9 mile MLR.  Faser end of "Easy" pace.  Hip / core maintenance 
• Thursday: 4 miles recovery.  Roll / stretch (on TM, not feeling it)
• Friday: same as Monday.
• Saturday:  13.3 miles with lotsa climbing.  Big strength hip/leg exercises.
• Sunday: 3.3 recovery miles.  Extra roll/stretch.
• Total Miles: 52

Upcoming:  I'm thinking of running a local 5k on New Year's just to get the year started off on a good note.  Rust buster....

Merry XMas Everyone! I hope Santa brings you everything on your list....

Training Log - Week Ending Dec. 15th

Hello Runners.

This is the fourth week since the marathon, I'm officially, calling this my first week of "normal" running (that is....not recovering).  It's more a mentality shift, than any dramatic physical changes.

My back is pretty much good again (but, still doing extra work to get stronger / more mobility).  And, I'm going to get back to the Tuesday workout, Saturday LR routine - in baby steps.

Week Summary:

• Weekly Mileage: 47 miles.

• Tuesday's Workout: 10' LT + 2 x (4' CV / 1:30 jog).  I ran the Tempo and first CV rep way too fast      (going by feel), and then half-assed the 2nd CV rep since I was already gassed.  But, good to run fast again....

• Saturday LR: 12.5 miles.  I was planning on a few at Tempo, but wasn’t feeling it, so I kept the whole run at easy pace.  

Daily:

• Monday: 7 miles easy.  Strides.  Hip / back strength and mobility / rolling.  Upper body strength.
• Tuesday: 8 mile workout.  Hip strength big movements (squat / leg curl / heel raise)
• Wednesday: 8 miles easy.   Hip / back strength and mobility.  Foam rolling.
• Thursday: 4.5 miles easy / recovery.  I'm learning to embrace Recovery miles, today's run was at 8:45 pace mostly on a golf course.  Hip / back foam roll / mobility.
• Friday: Same as Monday.
• Saturday:  12 Easy

Side Note:  I've found a couple guys that are around my speed (similar PR's) I'll be able to run with as I build and get ready for Spring races.  I expect we'll be able to run a couple of the same races.  I've always like the "team aspect" of sport, I have fond memories of my cycling team (many years ago), when we would work together to get one of us to the front at the end of races.  Having someone to work with to receive / give support makes the effort more rewarding.  I can balance this against my competitive nature to beat everyone else....(ying / yang or something like that).

Onward.

Training Log - Week Ending Dec. 8th - Three Weeks Post Marathon

Hello Runners,

Thoracic Mobility Anyone?

This week I learned a new term "Thoracic Mobility".  I also learned it's fun to say; and I don't have enough of it.

I've gone to the PT a couple times now to address my tight (hurt?) SI Joint / lower back.  The working conspiracy theory is my injury is a result tight "QL" back muscles and lack of "Thoracic Mobility"; it also appears my hamstrings, piriformis, and TFL muscles have gotten in on the attack of the SI Joint/lower back. 

The course of action to resolve this conspiracy is to beat the antagonists into submission using lacrosse balls; a peanut (two lacrosse balls taped together); and a hard rubber foam roller.  Once they are mashed into submission, then I twist and contort to "stretch them out" and increase mobility, then strengthen the weak hammies and piriformis muscles.  Then, voila! - these menaces no longer pull the SI joint/lower back in different directions, and I'm pain free!

After three sessions of this at the PT using his thumbs/elbows/knees squishing and 'palpating' my lower back; plus daily assigned strength/foam roll/stretch sessions and it's getting better.  (And -  thoracic mobility is still fun to say).

Recovery Still

This is my 3rd week 'post-marathon' and I got in 5 runs, totaling 38 miles - all easy running.  I'm starting to feel almost back to normal, but I can tell the Easy paces I'm used to still feel harder than pre-race. I expected at least 3 weeks of 'Recovery', so this is fine.  I did a couple hill repeats on Wednesday to get the heart pumping and joined AARC (Ashburn Area Running Club) for a Saturday jaunt (trying to be more Social - it really does help / and makes running more fun).  Shout out to KG, Eddie, Rebecca, Mike, Paul, and the whole crew.

Hey, I Won A Major Award!

In other news - I get an Age Group award after all from the Richmond Marathon.  I finished 4th in my Age Group (50-54) and assumed only 1st thru 3rd get an award, and I missed out by one spot.  But, low and behold, 1st - 5th place get an award!  I was notified it will be mailed to me in mid-January.....so that's REALLY nice.  I don't know what it is - until is shows up, I'll ass-u-me it's $1,000 cash.....  :)

Onward....

Marathon Recovery: Two Weeks Post-Race

Hello Runners,

Short update on my recovery from the Richmond Marathon on November 16th....and a couple additional comments on my experience.

I had a great run at the marathon, my legs held up really well.  I was able to close well. I was anticipating my my recovery would go to plan as well (I mean, why not?).

Oh, My Aching Back

Although my legs did hold up well, my lower back / SI joint was SUPER stiff and tight.  To the point that I had trouble rolling over in bed / getting out of bed.  It started to get tight the week leading up to the race as well.  Interestingly, this problem doesn't seem to affect my running, but I suspect it eventually will, and it's always nice to be able to get out of bed not feeling like I'm 80 years old.

One week after the race my back calmed down.  I think the issue might be tight hip flexors which "pull" on my back because my range of motion is not enough (side note, The Balanced Runner website has some good information on mechanics - I'm not sure about the overall message on the sight - but I find she has good information regarding this kind of topic).  I focused on hip flexor / back flexibility in the days following the race, I think that helped.

Running The First Week After The Race 

The race was Saturday, and I didn't do any exercise besides foam rolling and stretching until Friday.  I could have run some, or got on the bike, etc., but I really just didn't feel like it.

I needed an emotional break as much as physical break after the race.  I was (and still am) so happy with the result, I felt/feel this big satisfaction, and decided to 'rest on my laurels' (such as they are) for a few days.

I also took this time to sleep more and eat 'All the things' (as the kids these days say).  I needed the sleep, I realized after the fact - partially because the race was over and I could relax (kind of like after studying for an exam and you realize afterward all you want to do is sleep).

My diet is not great, but the last 3-4 weeks before the race I did try to clean it up a little (less sugar, more veggies, the usual stuff people might do).  I told myself during these weeks that "after the race I will be able to eat what I want" - and that's what I did.  The side benefit of cleaning up my diet was that I lost a couple of pounds, so when I did my 'carb loading' leading up to the race I was still at/slightly below my normal race weight.  One week after the race and my weight is back up a couple pounds above 'race weight' - and I don't care.

Friday I went for my first run for about 50 minutes - very slow and still sore afterward.  Sunday was about an hour, same result - but not as bad.

Second Week After The Race

Ran Tuesday, Thursday, Saturday, and Sunday this week.  Total of 28 miles, all easy.  Longest run was 10 miles on Saturday, and I'm starting to feel - well - "recovered" in my legs, but my back is still bothering me.  I did my first post-race strength work on Saturday as well.  Foam rolling and stretching after each run.

PT appt. on Friday - I went to the "local" PT by my house Friday after Thanksgiving, sort of on a whim,  to have them check out my lower back SI joint.  Received confirmation it's just something that needs minor therapy and adjustment.  Given the okay to continue running "unless it makes it feel worse".  I do feel better after the appt. and I've scheduled a few appts over the next two weeks.  The PT is not "sports specific", but they seem to know what they're doing.  If I get frustrated with lack of "running specific" experience I'll go elsewhere, we'll see.

Comment on Cadence

Looking back at my marathon stats, I noticed my overall cadence is recorded as 183, with an average pace of 6:49 (I use a Garmin 920 watch, which has some kind of doo dad that records the cadence.  No foot pod, or any other non-sense, so accuracy might be suspect - but is likely consistent across runs).

My "normal" Easy day cadence (7:30 - 8:15 pace) is around 180.  But, my cadence in the marathon build-up for 'MP workouts' has been around 190-193 (usually about 6:45 pace).  And - the cadence didn't change much based on shoes (Sketchers Speed 3, Adidas Boston, Nike Turbo 2, 4%, Next %).  So, what the hell?

I'd "like to think" my cadence could be lower on race day at MP because I was rested and able to put more "power" into my stride, increasing stride length.  My stride length on race day - per Garmin software (from watch noted above) was 1.29m.  In my MP workouts, my stride length is 1.24-1.26.  I like that I can run MP at 183 cadence, makes me "feel" like I'm more efficient than 190 - but who knows?  So, there you go - I'm sure you were dying know about these details.

Richmond Marathon / Pace Group Comments

The folks that organized and volunteered for the Richmond Marathon were all "REALLY" nice.  The race is advertised as "America's Friendliest Marathon", and from my sample size of 2 marathons - I can say it was quite friendly.

A big benefit that I didn't expect was that the hotel on the corner of the start line opened up their lobby to all runners to hang out and keep warm prior to the start.  It was great!  'Feels like' temp at the start was about 32 degrees, and my wife and I were able to sit at a table and be warm in the lobby until about 5 minutes before the start (no, I didn't have a good warm-up).  Then, I "hopped" the Corral barrier (with no complaints from the folks already crowded in there) and was in sight of the 3:00 Group sign when the gun went off.  REALLY nice.

We had water / Gatorade every two miles.  I only stopped once, at mile 14 to refill my water bottle.  When I shoved my water bottle (with top off) in front of the first volunteer and requested "Please fill it up", he said "Yes, sir" and in about 2 seconds I had a full bottle - all the while the volunteers smiling and offering me "good luck".  REALLY nice.

Being in the 3:00 Pace Group was REALLY nice too.  I had instant friends (at least thru 20 miles) to commiserate with, cheer up, help out, talk about the weather, etc.  It was great.  As the group got smaller and smaller toward the finish the talking became a lot less, but I felt great support to "keep going".  The Pacers were FANTASTIC.

Yes - I reached my goal for the race, so I'm sure I have 'rose tinted' glassed from the day.  But, I would recommend Richmond to anyone looking for a 'medium sized' marathon and a friendly experience.  Not the fastest course, but not bad.  And, logistics and cost (at least for me living in Virginia) was pretty easy.

Next week - another week of recovery and slowly transition into some faster stuff, probably starting off with extended strides, maybe a few minutes Tempo.

Onward.

Weekly Training Log: Taper Week - 6 days Till Richmond Marathon

Hello Runners.

As the title suggests, this is a taper week, I run the Richmond marathon November 16th (6 days).  My schedule this week follows the normal Tuesday workout, but I've moved the LR to Friday and took an extra day off from running.

Long Run was moved to Friday - so I can move next week's workout to Monday and have two days to recover from Friday.  Monday gives me 5 days to fully recover for the race on Saturday.  Does moving the Saturday-Tuesday schedule to Friday-Monday make any difference?  I don't know.  I do know, mentally it makes me feel better - that's probably worth it on it's own.

Around Thursday this week my legs started feeling some pep come back.  The last 8-9 weeks have included higher mileage than normal for me with pretty big workouts.  So, I've had this  kind of constant low level fatigue in my legs that never went away.  My easy run on Sunday felt pretty smooth and I was having to hold back on the pace...a good sign (I think).

Tuesday's workout - Went well.  3 miles at MP / 1 mile at HMP / 3 miles at MP.  MP continues to feel "comfortable" - the way runner's define comfortable.  My breathing is completely under control, almost to the level of easy run breathing.  HMP still gets the heart pumping and accelerates breathing, but I'm able to quickly calm back down into "MP mode".  I think this bodes well.

Side Note:  Tuesday was also my last leg strength routine.  After Tuesday's workout and Saturday LR, I do a leg strength routine that include Hungarian split squats, side steps with band, leg curls using that big exercise ball, single leg bridges, and calf raises (35 lb kettle bell used for all except the side steps).

Friday "Long Run" - Friday followed a typical long run model for me, but the mileage has been cut down significantly.  Run was 4 miles Easy / 6 @ MP / 1 mile cool down.  Total of 11 miles.  Again the MP felt comfortable.  Legs still "coming around".  I ran in VaporFly Next % for this run.  Not so much for the speed, but to limit leg muscle damage, and to better "feel" MP in the type of shoes I will wear in the race.

Week Summary:

• Workout:  11 miles with 3MP/1HMP/3MP.  Felt good.
• Long Run: 11 miles with 6@MP
• Total miles: 40 (down from high of 64 during the build up)

Daily:

• Monday: 7 miles easy. Strides.  Foam roll / stretch.
• Tuesday:  11 miles with 7 @ faster  pace.  Leg/hip strength.  Foam roll.
• Wednesday:  OFF.  30' walk.
• Thursday: 5 miles easy. Strides.  Upper body/core strength.  Foam roll/stretch.
• Friday: 11 miles w 6 @ MP.
• Saturday: OFF.  30' walk.  Crap load of foam rolling and stretching.
• Sunday: 6 miles easy.  Strides.

"Hay's in the barn".  One mini-workout left on Monday with a couple easy jogs leading to Saturday's race.  This allows more time to constantly obsess about the weather forecast for Saturday morning in Richmond Virginia.  What to wear?  What to wear!  Shit, what to wear?!

Onward.