Week 19

What a great week. Running is all about progress, being patient and listening to your body. I'd love to run a 15 minute 5k and some day I very well might, but its not gonna happen overnight. This week showed me that everything is going well, that I'm making incredible progress, and that I am capable of so much more than I've already accomplished.

This fall I could barely do a 10 mile run at 6:30 pace, now I can do 12 at under 6 minute pace. This fall, I struggled to complete four 1200s at 5:20 pace, now a 5:20 mile on the track feels easy and relaxed. This fall, my best 5k was 17:06, and now I can run over thirty seconds faster on an average day.

My run today was the perfect end to this successful week of training. I traveled to Seneca Creek State Park, and not really wanting to double today I set out for 11. The miles just flowed by, I was running fast and relaxed just soaking up the trails and good weather. After exhausting the trails near and around Clopper Lake, I set out north on the Greenway for the rest of the run, which was gorgeous. With just over a mile to go I used the markers to time a half mile on the Greenway. Picking up the pace a bit I hit 3:18 feeling really strong.

Next week will be geared toward preparing for Pike's Peek, where I'd like to be rested and ready to run fast. I'm excited to see what I can do!

Totals:
Week 19: 70
April: 170
Season: 1084

Race Report: Crystal City Friday 5k

With a lack of good racing opportunities and getting sick a few weeks ago, I haven't gotten out and raced in 5 weeks. I've got no problem with this--the training and workouts need to be the #1 priority and I'm glad I took the time to get back into the swing of things before attempting to race.

With Pike's Peek in 9 days, tonight was a perfect opportunity to get in a warm up race to see where I'm at. It was a total success; I PR'd, ran up to expectations, and learned a few valuable things that will be useful next time I toe the line.

1) I need to wear a different pair of flats. The Streak is ok, but its way too soft which feels pretty sloppy especially on a course like tonight's with so many turns. Also, each time I've raced in these shoes this spring my left shin has tightened up at some point early in the second mile, which impedes my form and leaves me at a serious disadvantage for the rest of the race. I think next week I'll play it safe and race in my workout flats and see if the change makes any difference.

2) When I'm running fast, especially when I'm tired, my form goes to shit. I tense up and forget to relax and just flow. My stride is more labored and I lean back, causing me to lose momentum and heel strike more. One of the reasons I had such a good long run last week is that I was constantly reminding myself to relax my body (especially my hips and shoulders), and I was immediately able to pick up the pace at no extra effort. This has got to be on my mind during the entirety of next week's race.

The race itself: A pack of five took off at the start, and knowing they would go out in around 5 flat for the mile I hung back a bit keeping them in my sights. I was running with another guy through about 1200 but dropped him there and was pretty much alone the rest of the race. As expected, the top pack went through the mile between 5:00 and 5:08, and I came through at around 5:14. This is the fastest I've gone out in a race since college, but I trusted my fitness and kept up the pressure.

While the course is basically flat, the first half of the second mile is on a slight incline and I began to tire a bit. What kept me motivated was two of the pack of five ahead of me had maxed out and were slowly coming back to me. While the second mile was tough, they definitely got me through it. I hit two miles in 10:40 for a 5:25.

I was gaining slowly on the guy in fifth for half of the third mile. I finally passed him and he had no intention of responding at all. I had my eye on fourth, but he was starting to come back to life knowing the finish line was within reach. I hit 16:03 for three miles with a 5:23, maybe 10 meters behind fourth place. Almost immediately after hitting three miles he took off, and while I certianly kicked hard he was just out of reach. He ended up getting me by two seconds. I ran 16:34, a road and otherwise PR for 5k.

I would call the course flat, but not necessarily fast. There were two 180 degree turnarounds and ten or more 90 degree turns that definitely disrupted rhythm. The weather was around 80, but it was cloudy and about to rain so I didn't notice it much--the sun is what usually gets to me.

Results: http://www.crystalrun5kfridays.com/results/2010_4.16.html

Lots of Running

I did a lot of running today--16 miles in all. Laura Coogan was in town so we headed to Old Anglers this morning and did a relaxed 6. While the weather wasn't the best, we finished up before it began to rain and had a great run!

In the evening I went over to Georgetown Prep to do a track workout (after a failed attempt at B-CC for the second time in a week). The workout was 800 @ LT, 3 x (1600, 400, 400) with 200 jog within the sets and a 400 jog between sets.

Despite a few obstacles (10-13 year old Lacrosse players) the workout went really well. I was a bit tired from doing Ray's Insanity workout with him last night, but once I got through the LT 800 I was ready to roll. I wouldn't say the workout was overly difficult--I didn't really feel much until the last set and it felt pretty smooth and relaxed overall. I hit (5:21, 75, 75), (5:15, 75, 74), (5:08, 73, 70). The goal was to simulate 5k goal pace on the miles and then run the 400s a bit faster. Mission accomplished!

PRs

I've had a long and stressful weekend. After working out Friday night, I went straight to bed and got up at 6 to work at the Cherry Blossom 10 miler expo on Saturday. After a 13 hour work day, I went for a run, got home, and got to bed asap. I woke up again at 3:55 on Sunday morning to work the Cherry Blossom race, and then drove straight to Bethesda and worked 12-5.

Needless to say, when I got home at around 5:30 this afternoon I was pretty tired. I laid in bed for about half an hour, then drove to Lock 7 for attempt #2 at a fast long run. Although I hadn't gotten much sleep and was tired from everything I'd done this weekend, I think the combination of Anthony's sick run yesterday and the amazing performances I saw this morning at the Cherry Blossom race inspired me to step up my game a few notches.

The run: 12 miles with the middle 10 "fast." I started off feeling good--it was just nice to be out running after how busy I've been. I gradually picked up the pace, and ended up having one of my best runs ever. I PR'd for 10k and 10 miles along the way, and completed the fastest 12 mile run of my life.

My splits:
6:42
6:12
6:05 (12:17)
5:54 (18:11)
5:52 (24:03)
5:47 (29:50)
5:45 (35:35)
5:43 (41:18)
5:48 (47:06)
5:43 (52:49)
5:45 (58:34)
6:23

That comes out to 71:44 (5:58/mi) for 12 miles, 58:34 (5:51/mi) for the middle 10, and 34:31 (5:45/mi) for the last 6 miles of the middle 10. I'm pumped!

Week 18

Well, this was my first week back at full strength. It had its ups and downs, but I hit my mileage, tested myself in some difficult workouts, and feel strong heading into next week.

On Friday evening I did a speed workout at Richard Montgomery. I did 3 x 200 (100 jog), 800, 600, 6 x 400, 600. The 2's were meant to serve as a warm-up, and the first 8 and 6 were meant to be at about 5 minute pace or just under. From that point on the workout was meant to be pretty fast, somewhere around mile pace. I hit 2:31, 1:50, 70, 69, 66, 67, 66, 68, 1:46.

I wore flats through the first 3 400s and up to that point I felt great. Once I strapped spikes on, the workout definitely went downhill. I haven't worn spikes since November, and my feet and legs were definitely not used to them. My stride felt awkward and choppy with spikes on--which is unfortunate but was a good learning experience. I was expecting the spikes to put an extra spring in my legs and help make the workout a bit faster in the second half, but it had the opposite effect.

I was also planning on ending with an 800 after the second 600, but I got a calf cramp and I was locking up on the 600 so I decided to play it safe and just end the workout there. I think the desired effect was reached and I have no regrets.

Totals:
Week 18: 70
April: 100
Season: 1014

Failure and Lessons Learned

Today, I ran a TERRIBLE workout. I haven't had this bad of a workout in a long, long time, so I guess I was due. I have the day off of work, so I set out to do 3 miles @ tempo on a hilly road loop followed by 400, 800, 1200, 800, 400 on the track at around 5 minute pace.

1. I got up too late: With temperatures in the high 70s to low 80s during the workout, I think my 9:15 wakeup and 10:00 start to the workout was way too late, especially when I haven't done a workout in temperatures over 60 or 65 degrees in over six months.

2. Tempo runs are not beneficial for my training: I don't think I'll ever do a formal "tempo run" ever again. I get caught up in the pace, I always start too fast, and I always feel crappy whether or not I'm having a good workout. The way I do my long runs is the way to do it--ease into the pace rather than trying to run 5:40s right off the bat. Especially in the morning, my body can't just go from 7:30 pace to 5:40 pace comfortably. A better way to approach this would have been to do a continuous 6 miles with two miles easy, the next mile cutting down, and the next three at tempo.

3. I designed an all-around bad workout: Trying to get out on the track and run longer intervals is not a great idea after having done a tempo run. My legs were a bit zapped from the tempo (and from the heat, I'm sure), and they were stuck in tempo mode. When I got out on the track for my intervals, I couldn't go 5:20 pace to save my life, much less 5:00 pace. The tempo run had taken all of my zip and left me heavy and slow. If I were ever to do a workout like this again (which is unlikely), I would probably get on the track first and finish with the tempo run.

Based on my Garmin, I hit 17:36 for the 3 miles, and according to my map on Google Pedometer it was around 17:06. Garmin is usually long and Google is usually short, so my guess is that the actual time was somewhere in between. I ended up skipping the 1200 because what I was doing was so ineffective and hit 81, 2:43, 2:44, 79. I went ALL OUT on the last 200 of the last 400 and only hit 38. In fact, all of the intervals felt very difficult and strained. Today was not my day.

The good news: I think I understand what went wrong and am not too worried about today. I'm going to be doing my first true speed workout on Friday night and will be ready to rock it then.

Rust-Buster #2

I hit up Lock 7 of the Canal this morning for a fast long run--my second attempt at faster running since being sick. It got hot by the middle of the run and I never felt great, but today's run was a huge confidence booster. Running alone is never easy, but I rose to the challenge today and overcame a few mental weak spots.

I did 12 miles in 75:30 with 8 miles fast in the middle (miles 4-11). The 8 were 48:28 and the last 10 were 61:29. There was a 5 mile stretch in the middle where I hit 29:48, which was a bit fast for today but I was able to re-adjust after a few miles that were too fast and hit a manageable pace.

I'm ready to hit this week hard, with workouts on Tuesday and Friday and hopefully hitting 65-70 miles for the week.

Week 17

It is a beautiful time of year in the D.C. area! After being away in the springtime for the last four years, I'd forgotten how nice the Cherry Blossoms are in early April. The top picture was taken yesterday on my bike ride to work--what a gorgeous commute!

In the spirit of the season, I traveled to D.C. this morning to run through the Cherry Blossoms around the Tidal Basin, around Haines Point (bottom picture), and back to the Smithsonian metro stop. The area around the Tidal Basin was as packed as ever, but I managed to navigate through the crowds and enjoy my first ever run around Haines Point, which is an awesome place to run, even with the number of cars during this busy weekend. I traveled to Old Anglers Inn in the evening to complete a beautiful day of running.

This week went well--obviously I'm not happy about having gotten sick, but I think I was intelligent about my recovery and have built back into running nicely. I'm ready to be running at full throttle next week--and excited for some big races coming up in a few weeks.

Totals:
Week 17: 50
March: 268
April: 30
Season: 944

Back in Action

After running once in 4 days due to illness, I returned on Monday with an easy 4 miler in the evening. After two more easy days, I felt good enough to try a workout tonight. Judging by how I've felt this week and in my workout, I don't think my sickness took much out of me--it was just a matter of getting back in the swing of things.

At risk of having a sub-par workout and becoming discouraged, I decided to start things off tonight with a completely untimed leg prep workout to get my legs back under me. I did 4 x 200 (1oo jog), 6 x 300 (200 jog), 2 x 400 (200 jog), 2 x 150 (250 jog), 4 x 200 (100 jog). I felt great--strong, powerful, and fit. The 300's especially felt very fast, but at the same time smooth and controlled. I'm pretty happy with where I'm at after today considering I was leaning over a toilet vomiting a few days ago.

My legs feel great after tonight--I'm definitely ready to resume normal training.

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