Week 25

Good week, but I'm tired. I'm right on the edge of doing a bit too much, but this four week block of training should be my hardest until late July/early August. In the last few days I've developed some aches and pains, and at this point I'm choosing to ignore them. I've got one more hard week and then I'll be focusing on a few races for the next couple weeks, which will mean a dip in the mileage and fewer workouts. I'm almost there and in great shape--nothing to worry about.

I wanted to lift tonight but due to this being a holiday weekend the gym was closed when I got there after my evening run. So...I went home and did a little strength workout of sorts. I did the push up challenge in 2:00 which is a PR! So pumped.

Totals:
Week 24: 75
May: 283

Workouts

Tuesday I headed back to TOWERS for another long interval workout. The workout was two sets of 800, 1600, 800 with the first two intervals @ 40% and the last 800 @ 60%. I did an 800 meter jog in between each rep. I felt good, but not great--I've never been good in the sun and this morning was especially hot and sunny. I did my best and toughed it out although no idea on actual paces as I didn't wear a watch (probably for the best).

Thursday evening I ran to Georgetown Prep from work for a track workout. I did 4 x 200 (100j), 4 x [400 (200j), 300 (150j), 150 (400j)], 4 x 200 (100j) with each set getting progressively faster and faster. I timed the last set and came through in 62, 44, 20. I was really surprised with the 62, it felt slow and relaxed--more like a 68-70 than a 62. Hitting the 300 in 44 felt a lot tougher.

I was pretty pleased with both workouts because I got a chance to run both in hot and humid weather which I need to get used to. Not relying on the watch has helped a lot too--splits are often much slower as the temperature goes up and I'd rather not be discouraged with a slow workout if the heat rather than my fitness is to blame.

Race Report?

I jumped into a small 5k this morning. I had no intention of racing this weekend, but with prize money on the line for the top three in a race I knew I could place well in, I couldn't help myself. I planned to jump into the race wearing trainers and be in position to contend for top three late in the race--at whatever effort that might be.

The course was very difficult, and the weather made it much worse as it made the non-paved sections of the course muddy and the paved sections slick and slippery. With a lot of turns and short, steep hills, it was no walk in the park.

The first mile felt very relaxed and in control, and early in the second mile the eventual winner took off. I couldn't stick with him, and ran with/close behind Jordan Snyder and Jon Torrance for much of the rest of the race. I fell off them for a bit in the third mile but crept up and after hitting the third mile mark I made my move. I caught Torrance and blew past him with about 100 to go but didn't have enough to catch Jordan who edged me out for second. We finished with the same time.

It was a fun outing, and definitely turned into a race effort. I'm really glad I came out and ran it, and made some money in the process. I ended up getting in 14 for the day--I did a cooldown with Jordan after the race, and then decided to do another one on the park's trails (on which I had never run on before but were awesome) after the awards ceremony. I was pretty beat when all was said and done.

Results: http://www.mcrrc.org/racing/2010/20100523RunForTheAnimals5km.htm

Week 24

Coming off the high from last week and Sunday's long run, fatigue began to set in mid-week. Tuesday night I did 8 x 1k @ 40% with 60 seconds rest on the road 1k loop I used in the winter from my house. I felt great that night but was completely exhausted the next day. I think this was probably a combination of the mileage, taking the workout a bit harder than I should have, and my work schedule. I am at the end of two consecutive 60 hour work weeks and haven't had a day off since Saturday, May 8th. I am really looking forward to next Tuesday which will be a much needed day off from work.

After taking it a bit easier the next few days I headed to the track Friday morning for a workout. I did 4 x 200 (100j), 8 x 250 (150j), 4 x 200 (200j), 2 x 150 (250j), 4 x 200 (100j). There were some varying paces during the workout but the focus was the second set of 200s and the 150s. I felt pretty good although still a bit sore from lifting Wednesday night. The focus in the coming weeks is to get in the hard work but find a balance that will allow me to recover a bit better than I did this week.

Totals:
Week 24: 72
May: 208

Fitness Confirmed

Today I ran 14 miles. I wanted to run 7 of those miles at 40%, what I supposed would be a manageable amount of faster running after the combination of intensity and volume I had last week. The last thing I wanna do is run myself into the ground, so I decided a cautious approach would be best today.

After running my first of the faster miles in sub 5:50 at what felt like a fast jog, I knew today was going to be a good day. All in all, I ran the 7 in 39:10 (5:35/mi) with splits of: 5:47, 5:42 (11:29), 5:39 (17:08), 5:33 (22:41), 5:32 (28:13), 5:29 (33:42), 5:28 (39:10).

I'd say this was much easier than the 12 I did at 6 minute pace a month ago, even though the last 10 miles of this run were a respectable 59:04. I was definitely pushing the pace and working hard, but I felt strong and in control the entire time. The pace never felt all-out and remained aerobic throughout.

To put this run in perspective: my last five miles were 27:41 which is faster than all but three of my 8k race times in college, and only 11 seconds slower than the 8k I ran in March. My last six miles were 33:23, only 18 seconds slower than I came through six miles at the Pike's Peek 10k. I'm definitely improving--but more importantly this shows that I have the ability to race faster. I'm excited to see what I can accomplish this summer!

Week 23 and Running on Effort and Feel

Going into this week, all I had planned was my two workouts and a fourteen mile long run. I had no mileage totals or effort levels in mind. The result was one of my most successful weeks in terms of intensity and my highest mileage since 2008.

My goal for the next few weeks before I begin racing again is to do everything by feel. I believe this will allow me to run appropriately hard when my body is able to and recover when my body needs it. I think I've accomplished that this week--and look to keep that going in the next few weeks.

I will be running all of my workouts based on a rough percentage of total effort. In general, 20% is an "easy" pace, 40% is a tempo-ish, or completely aerobic but hard pace, 60% is fast, but not all out (maybe similar to 5k, V02, or mile pace based on the length of the interval), and 80% is very fast, all-out in a workout. 100% would be race pace for a shorter distance, such as a 400 or 800. Obviously the speed will change based on how long I will need to hold the pace--for example 40% might be 35-37 seconds for a 200 but 5:45-6:15 pace for a long run.

I hope to do all of my workouts without a watch (with the exception of small sections to check progress) before I next race to see how my body responds to running on effort.

Totals:
Week 23: 75
May: 136

Hard Work

At B-CC tonight: 4 x 200 @ 40% (100j), 6 x 300 [2 x 2 @ 40%, 1 @ 60%] (100j), 4 x 300 [2 @ 60%, 2 @ 75-80%] (200j), 2 x 150 @ 85+% (250j), 4 x 200 @ 40% (100j).

Followed by a 3 mile cooldown @ 30-40% per Andrew's suggestion.

Those numbers and letters above kinda look like a crazy jumble of bullshit at first glance. The number of sets, pace changes, and varying interval and rest lengths may seem a bit confusing/unnecessary, but I much prefer doing this type of workout to something simple, boring, and monotonous (like, say, 20 x 200).

I wanted to set myself up to run well on the second set of 300s, which was the focus of the workout. I timed these 4 reps and nothing else, hitting 49, 48, 44, 45. I definitely maxed out on these 300s and the 150s afterward--the last 300 I was barely able to keep it together on the last straightaway. I hope to replicate that feeling in future workouts--to get faster I've gotta challenge my limits.

Afterward I set out to try a short-ish version the faster cooldown Andrew suggested--and I was pretty surprised at what I was capable of after such an exhausting workout. I ran to the Crescent Trail and did an out and back--timing a half mile on the way out (downhill) @ ~2:50-2:52 and a half mile on the way back (uphill) @ 2:57. I couldn't believe it--I felt like I was maybe going 6:20 pace, it felt fast but very comfortable. To and from the trail (maybe 600 meters each way) was a bit slower, so the ~3 miles ended up being around 18:30.

Back Pain, Cold Weather, and THE TOWERS

I'm back on the horse this week. Sunday was a 14 miler at an honest pace on the Seneca Greenway from Berryville Road to Rt. 118 and back. I had some mild back pain last week that flared up after the run and was incredibly uncomfortable the rest of the day. I was a bit worried but it has been much better since--I attribute it to having to duck so many times for low branches on some of the poorly maintained sections of the trail.

Each day this week has been pretty cold--I've been running in temperatures between 45 and 50 degrees. While I'd prefer it to be about 10 degrees warmer, I'm not complaining as this is the best weather I'm gonna get for the next few months.

I traveled to the Towers this morning to try out a new type of workout. I successfully measured an exact 2k loop around the perimeter of the field so that I can now run continuous loops with accurately measured 200 meter marks for as long as I so desire. This allows me to have an exact measure on how much I've run and do intervals of any specified distance on grass without wearing a watch. I think I'm gonna go ahead and run here a lot now. Today I did 800 (40%), 800 easy, 800 (60%), 800 easy, 1600 (40%), 800 easy, 800 (60%), 800 easy, 800 (60%) and it went quite well. I pushed myself and felt great afterward--I'm definitely fit.

Week 22

Not a bad week. After some fast running mid-week I hit the track Friday evening for 4 x 200 (100j), 2 x 300 (200j), 6 x 250 (150j), 2 x 150 (250j), 4 x 200 (100j), all untimed. The focus was the 250s where I tried to work on form and speed. I'm gonna be doing a lot of speedwork in the coming weeks and this was only the tip of the iceberg. I was really tired, heavy, and tight at the beginning but once I put flats on for the 300s I began to loosen up. I think running a bit too hard on Wednesday and Thursday may have contributed to how tired I felt throughout the workout but either way I ran well and felt better at the end than at the beginning.

After working a 5k in Reston Town Center on Saturday I ventured to the W & OD trail of Virginia fame. It was somewhat of a letdown, the scenery was pretty boring (see above) and it was all out in the open sun. I ran very slow--my first true recovery day since early in the week. Definitely necessary.

Totals:
Week 22: 52
May: 61

"Rest" Week

So this week was supposed to be pretty low-key in order to recover a bit from the last few weeks and to prepare myself for the hard training ahead. Sunday and Monday were very easy and I took Tuesday off. Wednesday and Thursday, however, have been intense. Good--but exhausting. Wednesday night I ran at Old Angler's Inn with the last 5.5 or so on the Canal at no slower than 6:15 pace, dipping down to 5:45 for a mile near the end. I felt like I was floating--it was pretty effortless running.

After getting in a relaxed 8 this morning, I did 6 more at the RnJ group run this evening, where another runner and I ran the last 1.5 or so at what felt like low 6 minute pace effort. I definitely felt awesome--but after losing my Swirl virginity at Rio Grande with Josh after the run, I was pretty damn tired. Despite my fatigue, I'm looking to get in something fast on the track tomorrow evening and go long on Sunday.

One other note: I have once again begun to log on Flotrack in addition to this blog, which is linked on the right hand side of my page. I have also filled in the last few months that were previously blank (which took quite a while...).

Week 21 and Plans for the Future

This was the last week of my "spring season" ending with the annual alumni race at Vassar. The week (other than the race) was very successful, I felt good and got in a great workout on Wednesday morning mixing track and cross country surfaces at Landon. This next week will be a "down" week in terms of both mileage and intensity, but after that I'll be ramping it back up to prepare for an exciting summer racing schedule.

Totals:
Week 21: 61
April: 288
May: 9
Season FINAL: 1211

Race Report: Founder's Day Fun Run and Alumni Challenge 3M

It was hot, the course is hard (as always), and my competition was clearly in superior shape. And to top it off, I felt like crap today. 16:41 (for 7th place) is technically a PR for this course, but its not anywhere close to what I was hoping for (sub-16). That being said--I'll be ready next time I'm here.

Results: http://www.runvassar.com/foundersdayfunrun.htm