Ready for Cherry Blossom

The last few months have a been a roller coaster for my running. Although I've had periods of time where I've lost motivation, the last month or so has been pretty good (with the exception of the week of St. Patrick's Day). My long run today shows me that I'm definitely ready for Cherry Blossom and I attribute a few key workouts along the way that have gotten me to where I need to be.

1) On the last day of February I worked out with Andrew Utas. We did 2 x 1000, 800, 4 x 400 with a few sets of 4 x 150 splitting it all up. I was ready to hit 78-79 second laps but came through in 3.05, 3.06, 2.25, 69, 68, 67, 64. This workout reminded me that I can run fast--and having someone running the same workout way faster than me gave me the motivation to run faster in my workouts.

2) March 19th: Speedwork. I've always felt that if I'm in a bit of a rut a good speed workout will snap my legs back into action. After a lackluster several days I got out on the track late on a Saturday night and went to work. 24 reps of 200s, 250s, and 150s. My last 150, although untimed, was likely sub-20 seconds, and in flats to top it off. Since this workout I've been on the up and up.

3) Last Wednesday evening I ran from work to the Turkey Branch loop along the Matthew Henson Trail. I started off with 5 x 1k with 60 seconds rest @ a relaxed pace and it felt phenomenal. I timed only the fifth and ran about 3.25 slightly uphill. 5.30 pace was feeling easier than it had in months. I then jogged 1k and went into a 5k trying to hit goal CB pace, or 5.40s. Right as I started the wind picked up, blowing hard right into my face. I powered through only for a heavy downpour to begin. Already in the 40s, it got cold but I clenched my teeth and went. All in all I ran 17.29 with a final mile of 5.26 and a last 1k of 3.20--I couldn't have been more pleased.

4) And the final piece of the puzzle--putting it all together for a sustained effort. I went to the Canal today for a 12 miler...not a long run by any means but a chance to just run fast for a while without interruption. I think because I've spent so much time on the track doing fast stuff in the last month, my legs decided to go a bit faster than they should have for an hour plus run. I stopped @ 5.5 to use the bathroom and again @ 9 because I was just plain tired, but other than these unplanned pit stops I was extremely satisfied with the run. The total time was 71:34 and the middle ten miles, which is where I went hard, were 58.23--I'll take it! Miles 4-11 were all @ 5.50 or under, with the last hard mile in 5.36 (albeit downhill).

I'll do a tuneup workout likely on Thursday morning...but other than that I'm ready.