Week 16 - Sick as a Dog

This week did not go well, to say the least. On Wednesday night, I came down with what I believe is a stomach virus and have only run once (6 miles) since, on Friday night. I thought I was getting better, but today (Saturday) has been the worst day so far. I had to leave work early, then laid in bed/slept for about 6 hours all the while trying to decide whether to try and throw up.

I hope this doesn't present too much of a roadblock to my training, my guess at this point is I won't run until Tuesday or Wednesday at the earliest. As long as I can get in one more race before Pike's Peek, I'll be happy. I just need to get back to being healthy and training well again.

Totals:
Week 16: 53
March: 248
Season: 894

WOW--Alcohol Experiment

I've recently noticed that my running is affected very little by how much I drink, as long as its a reasonable and controlled amount. After having a few drinks last night (3-4), I laced up for my biggest workout of the week this afternoon, interested in how I would perform as I haven't done a workout the day after drinking in a long, long time.

I traveled to the unpaved section of the Capital Crescent Trail between Jones Mill and Connecticut and measured out 800 meters. The odd numbered intervals were slightly downhill and the even numbered intervals were slightly uphill. I did 10 x 800, with the first 6 @ LT and the last 4 cutting down. I took a 60 second break between the first 6, 3 minutes after #6, and a 2 minute break between the last 4. I only began timing at #6, and I hit 2:45, 2:34, 2:31, 2:29, 2:27.

The workout went really well, and I don't think the alcohol had any affect what so ever. The first 6 were done in trainers and we probably between 5:20 and 5:30 pace (depending on the direction I went). Those felt very, very easy and manageable. Once I hit the faster ones, I switched into flats and was itching to run faster. Success!

First Taste of Summer

After finally getting a day to sleep in, I drove over to Old Angler's Inn and began my long run at about 11:15 AM. I got through about 8 miles in the trails feeling pretty damn good, then stopped to take a GU, get water, and use the bathroom at Great Falls.

In the remaining 6 miles, I planned to drop the pace for 4 or 5. Since this is the first hot day I've run in this spring (temperatures during the run were around 70 or 75), I decided to be cautious. I got through 4 in 24:21 feeling pretty good, but I could tell the heat was getting to me. I stopped for water again and jogged in the last 2 miles feeling a bit worn out but still strong.

There is definitely something nice about winter temperatures--its almost easier to do long runs, especially fast ones, in the cold weather. I'm sure I'll acclimate to warmer temperatures as I have more and more exposure, but today was a nasty reminder of what I'm sure to face in the coming months.

Week 15

This week went really well--starting with the St. Patrick's Day 8k and ending with a great workout yesterday. With my racing schedule up in the air a bit for the next few weeks, I'm looking to just continue the good training I've been doing. When I do get the chance to race again, I'll be ready.

Hey Anthony, I love you.

Totals:
Week 15: 70
March: 195
Season: 841

Green Day

After an easy, 3 mile shakeout this morning, I hit the track at B-CC after work for some mile repeats. The workout was: an untimed 800 @ cruise pace, 4 x 1600 (400 jog rest), 2 x 400 faster (200 jog rest). My times ended up being: 5:24, 5:20, 5:10, 4:57, 67, 62.

Looking back on the workout, which I intended to run at goal 5k pace, or about 5:15-5:20/mile, I think I started way too slow. Thats not all bad, as the slower miles at the start certainly helped me warm into the workout. The first one felt like a tempo interval, easy and smooth. On the second one, I actually struggled a bit and was having some trouble holding good form in the last 800. On my recovery lap, I worried a bit as to whether I would be able to even complete 2 more miles @ 5:20. I told myself to worry less about pace, relax a bit, and just run fast.

I did exactly that, and the third one really shocked me. I expended much less effort running 10 seconds faster, opening up my stride and just trying to focus on running hard rather than hitting certain splits. I feel as if this is where the workout turned from cruise intervals to an actual hard workout. The last one was hard, but didn't feel like any other sub-5 mile I've ever run. This one was much more manageable. The 400s at the end surprised me as well; I locked up big time on the last one so I was happy to see 62 after I crossed the line.

Last week's workout went very well, and this one went infinitely better. I'm still trying to get used to these types of workouts, so I'm sure I'll continue to see improvements over the next few weeks.

The best part of the workout, however, was a conversation I had with (presumably) a B-CC high school girl standing at the top of the bleachers during one of my recovery jogs:

B-CC girl: I love running at night with my shirt off wearing short shorts.
Me: I know, its pretty hot, right?
B-CC girl: It is, can I come down there and bone you?
Me: Yeah, sure!
...5 minutes later...
B-CC girl: I love you, shirtless man I don't know!!

Post-Race and Injury Scare!

Immediately upon stepping out of bed on Monday morning, I felt a sharp, shooting pain on the top to my ankle as I walked to the bathroom. I decided to get out the door anyway and complete the prescribed 8.5 on the Rock Creek trails. It loosened up as I ran, and although it was a bit tender afterward, the pain faded throughout the day.

Tuesday morning I kept my plans to do an easier workout (being only 2 days after a major race) and after adjusting the laces on my shoes, I felt little pain in my ankle. Wearing flats for 9+ miles and navigating all of those 180 degree turns during the race on Sunday must have irritated something, but I don't think its much to worry about.

The workout went well, I felt great this morning. I ran 3+ to warm up, did a 2k at cruise pace around my neighborhood 1k loop, then headed out for a 6+ mile fartlek of 3 x (2 on, 2 off, 1 on 1 off), 3 on 3 off, 2 x (2 on, 2 off, 1 on 1). I felt strong and fast, completing the last 6 miles of the run in 38:40 feeling pretty fresh. I got in about 11 for the morning.

Race Report: St. Patrick's Day 8k

Today's race went very well. I confirmed that my fitness is better than my 5k two weeks ago indicated, as I ran close to the same pace for a race 3k longer.

The weather was great--it was raining both before and after but during the race it was a dry, pleasant 45-50 degrees with some (but not too much) wind. The course was very flat but had four 180 degree turns which are obviously not ideal but didn't seem to slow me down too much.

My pacing and ability to react to slow paces and other runners was phenomenal. After hitting the first mile in 5:28, I began running with a pack of about five other runners. I tucked into the the pack and we hit mile two in 5:39 which was way slow. I immediately made a move and dropped the entire pack save one runner (who ended up beating me by over 30 seconds) and hit mile three running solo in 5:27.

I could feel myself starting to relax a bit during the fourth mile so I thought this mile would surely be much slower. With nobody around me it was hard to push the pace, but I heard footsteps and that kept me motivated enough to come in 5:35. In the first minute or two of the final mile I was passed but still making up ground quickly on some runners up ahead. The final 180 degree turn was with about 400 meters to go, and after getting around the turn I was able to pass the runner who passed me and take it home to the finish line. The final mile ended up being 5:19 for a nice, round 27:30.

I still have much work to do to be where I'd like, but this was a marked improvement over my last race and I'm excited to see that trend continue.

Race Results: http://results.active.com/pages/displayNonGru.jsp?pubID=3&rsID=89952

Week 14

After my track workout on Wednesday, the rest of the week was relatively easy to not only recover but to prepare for tomorrow's race. Friday was an awesome run--I did Jo's tempo with her and it felt great to pick up the pace and just roll for a while at a quick but relaxed effort.

My sleep has been less than ideal this week so I'm expecting to go into tomorrow's race a bit tired, but my legs feel great and I'm ready to roll. After a down week mileage-wise, I'm ready to ramp it up next week with both volume and intensity. I'm getting faster every day and feel great.

Totals:
Week 14: 65
March: 125
Season: 771

First REAL Track Workout

The week began with an easy run on Sunday in LA (on which Anthony and I saw probably the hottest girl ever) on a beautiful, sunny, 65 degree morning. I returned home and got right back at it 7:30 Monday morning. I did 12, running to Towers, completing 4.5 loops with a continuous 6 x 1k (400m rest) on the grass, and running back. I didn't wear my watch so I have no idea how fast I ran, but after the first one I felt smooth, strong, and fast.

After much debate, I decided to move my workout from Thursday morning to Wednesday night. I keep telling myself that its to give me more rest before my race on Sunday, but the real reason is that I just don't feel like doing another morning workout this week. This is the first track workout of the season that I've done anything longer than 400m and that I've timed the bulk of the workout.

I traveled to RM after work and did an untimed 2k at cruise pace followed by 1600, 2 x 1200, 2 x 800, 2 x 400 with a 400 jog after each rep (200 jog after the 400s). I'm trying not to label my workouts as being a certain pace, but if I had to I'd say this was pretty close to a V02 type effort. I hit 5.14, 3.51, 3.49, 2.31, 2.29, 72, 66. I'm very satisfied with the result, as I ran a bit faster than expected and stayed strong the entire workout, cutting down the pace on each interval. And this is just the beginning!

Week 13

After my workout on Wednesday, I headed to Los Angeles for a much needed weekend away from the east coast. I've timed each of my runs since I've been here, which is something I haven't done in a while. I was pleasantly surprised at how easy some of the paces I was running felt--although I did run in near perfect conditions with ideal rest each day.

Thursday afternoon was nearly 9 miles at 6:32 pace running from the Santa Monica College track where Andrew and Anthony were doing their workout with SMTC. It felt great to run shirtless and in shorts, and running along Ocean and San Vicente is always a wonderful experience. Friday was a double, with an easy 4 in the morning and 6 with SMTC in the evening. The 6 miler was done at about 6:40 pace.

Saturday was a longer run with SMTC which went very well. I ran with Anthony for his workout, which was a run of about 11 miles with 9 "fresh" in the middle which we completed in 54:15. The run felt awesome--I was relaxed and smooth for most of the run and it was awesome to average 6 minute pace for a run of that length.

Totals:
Week 13: 70
February: 272
March: 60
Season: 706

Landon is Back!

After two pretty crappy recovery days on Monday and Tuesday, I reluctantly headed to the Landon track at 7:30 on Wednesday morning (which is finally cleared!). I was pretty tired, probably due to a big last two weeks running-wise and my lack of sleep early this week. Nonetheless, I thought that just maybe doing something fast would snap me out of my slump.

The workout went very well. This was my second to last untimed leg prep workout, consisting of 5 x 200 (100 jog), 5 x 300 (200 jog), 3 x 400 (200 jog), 2 x 150 (250 jog), 5 x 200 (100 jog). After dragging a bit on the first set, I changed into flats and really opened up and felt good the rest of the workout, especially the 150s. The last set of easier 200s felt amazing, my stride was perfectly in sync and I felt like I was just floating effortlessly along the track.

These workouts that I like to think of as "glorified strides" always seem to freshen my legs and remind me how to run fast again. With my legs clearly ready to run fast, I'm looking forward to starting some interval workouts in the next couple weeks!