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.