5 Wheels Rolling

2011 Running Recap

2012-01-01T12:59:00.001-08:00

M0y numbers this year are not going to be accurately reported. I may have run more miles than I ever have, but will never know. There was a serious wave of tornados and storms in the mid-west where the buckeyeoutdoors.com training web site has its servers. I lost all data that was not recorded in the Garmin Connect site prior to 4/25/2011. Since I never recorded my non-Garmin based mileage on the Connect website, I lost a number of runs. So these are the numbers I can report:

2011 Running data:

Number of runs: 143
Number of miles: 1,024.40
Time spent: 152:15:50
Average pace: 6.7mph
Calories: 146,496 C

Overall I was a good year. I ran my fastest of six marathons in the Spring at the SunTrust National Marathon, preceded by a tough GW Birthday Marathon that was my slowest. I recently completed the Baltimore marathon at a slower time than expected, but I knew I ran my heart out.

I think the highlight of the year was that I stayed healthy and never missed running at least once a week. Not once in a whole year.

2012 News

I just started the 12-week training plan I will be following for this March’s National Marathon. Week 1 completed this week with nearly 41 miles of good training. I am trying to increase the mileage volume in my training. I just bought a Garmin foot pod for my indoor and cadence training and got a new pair of shoes:

Asics GT-2170

I have found over the last 6 runs (4 indoors on my treadmill) that mileage it records indoors is 97% accurate when compared to my treadmill and my cadence is around 86 SPM (Strides Per Minute – one leg)

Hope you all feel good and train well in 2012. Happy New Year!

Baltimore Marathon 2011 - Epilogue I

2011-10-21T07:20:00.000-07:00

Hi. I'm back. I am about to go biking then run 3 miles. I think this is called a brick workout. I want to start training again. I am mad at my Baltimore Marathon 2011 performance and want to get back at it. Unfortunately, I have to wait another year to get my revenge. Most people don't have a nemesis. Maggie from the Simpsons has Gerald Sampson (the uni-brow boy) as her arch-nemesis, so I declare the Baltimore Marathon mine.

The Baltimore Marathon is my rival. I started my marathoning lifestyle for the Maryland Double 2009 (which I accomplished thank you) not because of the short lived Frederick Marathon, but because I wanted to own the Baltimore Marathon. My first organized race was the Baltimore Half marathon 2008 and I was happy with the 1:51 at the time, but found my *office boasting* to be lacking in what people expected me to be. I tried to cast my lack of proper racing weight (nearly 200 lbs) as the reason, but frankly no one wants to hear it. I trained and others I work with that trained did the half in 1:20 (or there about). By implication, I am a punk. I am big (6'4"), but I am supposed to be more athletic (like basketball or football has anything to do with running). and I still haven't beaten my expectations. I only get the "you ran 26 miles" compliment. Man, I was recently confronted with Amby Burfoot's statement that he could not believe that someone can run so slow as to finish a marathon in greater than 3 hours. I AM AN ATHELETE and I see that statement as a challenge.

War me vs. B-more marathon.

Baltimore Marathon 2011 Recap

2011-10-19T05:31:00.001-07:00

My overall take on the racing was that I ran well, but was not in shape for the pace I wanted to run. I had no idea that I wasn’t in PR shape. I thought my training consistency could make up for the lack of overall volume and intensity workouts.

In the minds of most of the people who know my training, they would say I trained hard, but it was actually a step down from last year this time in mileage and completed 20-mile long runs and the Baltimore Marathon is a challenging course. I had to remind myself to slow down repeatedly throughout the first six miles, but managed to keep the pace mostly on target. I went through half in roughly 1:53. The dreaded hills from mile 16 to 23 hurt. I did not handle them like I wanted to, but even still I had my PR still in sight as I hit Johns Hopkins with my heart and lungs feeling good and only a small reminder that my legs (particularly, my Achilles tendons and calves) were only barely holding off a cramp. I picked up the pace on the downhill.

A note about the Baltimore Marathon course for those who have yet to run it: it is touted as a challenging course – it is. To the rookie who looks at the elevation chart it looks like an early steep up and down followed by a long stretch of flatness around the harbor/downtown area followed by another long up and steep downhill to the finish. Manageable right? I claim that it is if you survive the seven miles from 16 to 23 relatively fresh. The down-hills are always too short and followed by another soul-claiming climb on the return home. The bridge over Falls Road can ate away the remainder of my ability to attack the downhill on Eutaw Street as a debilitating diaphragm cramp seized me a wouldn’t let go. We meaning half marathoners implored me to keep running as I fast walked and stumbled holding my side. I fought the cramp harder than I have ever before, but anyone who tells you that you can ignore such pain is tougher than I.

I got to Camden Yards with my PR long gone and the 4 hour pace group on my heels and I tried to pick it up and sprint to the finish. I thought I was going to make it and break 4 hours at Baltimore again, but as my stride had me step of the curb to approach the final tenth of a mile my left Achilles spasmed and I had to slow for fear of it completely locking up. 4:00:07 was my chip time.

Baltimore 2011 may be the end of my marathon season. I am not satisfied and hope I can figure out another this year, but I plan on focusing on speedier short races for a while. The race was crowded this year and the wait for food and getting out of the “athlete’s village” when I finished was a bit annoying, but I’d definitely do the race again. I will be more fit next time putting in a lot more long runs and marathon pace long runs with hills. I have to slow down in the first half (half in ~2 hours) in order to have something left for the attack on the last 3-4 miles.

Race day cometh

2011-10-14T19:42:00.001-07:00

This Saturday morning 0600 EST I am going to run my sixth marathon. I did a lot of things wrong this week. I bike cross-trained on Monday breaking the don’t try anything new rule. I ran way too fast during my tempo run on Wednesday. I also missed my weight goal by nearly 10 lbs, weighing in at 194 instead of 185. Oh well, I can try to get some sleep.

My B goal is 3:45 an 8:35/mile pace. I think if things go my way I can get a 3:40, but I’ll take a 3:52 as a new PR.

Marathon Week Begins!

2011-10-09T10:02:00.001-07:00

The hay is in the barn…

Week 20 of my training plan for the Under Armor Baltimore Marathon 2011 officially begins tomorrow. I’ll be doing 2 easy runs, a mid-week tempo run and the race on Saturday. Training went well

Week 1 – 4 runs, 15.24 mi, 2:06:52
Week 2 – 4 runs, 15.18 mi, 2:02:47
Week 3 – 4 runs, 25.52 mi, 4:01:38
Week 4 – 4 runs, 26 mi, 3:49:20
Week 5 – 1 runs, 7 mi, 1:06:44
Week 6 – 4 runs, 22.47, 3:15:22
Week 7 – 1 runs, 12.37, 2:01:54
Week 8 – 4 runs, 33.03, 5:08:12
Week 9 – 4 runs, 33.13, 4:57:08
Week 10 – 4 runs, 28.38, 4:04:03
Week 11 – 4 runs, 39.78, 6:01:44
Week 12 – 4 runs, 37.44, 5:47:34
Week 13 – 4 runs, 39.07, 6:02:59
Week 14 – 4 runs, 33.04, 4:44:45
Week 15 – 4 runs, 43.03, 6:31:06
Week 16 – 4 runs, 44.48, 6:51:58
Week 17 – 4 runs, 32.49, 4:38:34
Week 18 – 3 runs, 26.86, 3:59:44
Week 19 – 3 runs, 19.32, 2:36:28

Training totals through week 19 were -
70 runs, 533.84 miles, 79:49:02

I definitely think that most of my quality work was done faster than my conservative goal pace 8:38 for a time of 3:46:25.

The hay is in the barn and Winter is here (so to speak). Now I am hoping to deliver on the training that I put in for my sixth marathon. I trained injury free and really consistently all Summer. I would’ve called training perfect if it wasn’t for missing my last 20 miler when on my business trip last week. No excuses, though. I will toe the line confident next weekend.

Black endurance athletes

2011-08-21T12:49:00.001-07:00

I have played two of the American big three sports with a fair amount of acumen over the years. High school varsity football and basketball for most of my life. I was never particularly gifted but at 6’3” and fairly strong (peak bench 315lbs, squat 605lbs) I had my advantages. I ran track and had an above average showing at all distances (4.5 40 yard to a 5:20 mile), but one year didn’t give me enough exposure to the sport.

When I stopped league flag football after 9 years of playing in order to support my kids weekend activities I needed another competitive outlet. Running was something I enjoyed, but didn’t pursue so when my wife brought home a Runner’s World magazine and asked me to help her train it was on. This was in 2008. I took that push and have never stopped. I love the accomplishment and fanfare of the marathon (best of 4 is 3:53:32; age grade 53.49; an 8:54/mi pace) even though I know my best age grade result is the 5K (21:06; age grade 62.13%; an 6:54/mi pace) or the 10 mile (1:12:57; age grade 61.33%; an 7:17/mi pace). I am training for 2 more marathons this year and am giving it the work and respect they deserve.

I also have become enamored with the idea of triathlon. I am addicted to Universal Sports and see these events all the time. I was a spectator to a neighborhood friend’s sprint triathlon and I am considering trying it out. I am definitely not afraid of swimming, but I am not trained. I think the bike issue is not a problem with ability, but rather with expense (I can’t spend $1K per year on a bike). So what do I do? I want to race. I also think Kona is on my bucket list (yes, I know this is highly unlikely).

So, I spent a little time just wondering to myself, “where are the other black people in endurance sport?” Some of my college acquaintances (mostly women) run, few are competitive, but do give it their all. I see these sports as a most white area, which in and of itself is not a problem, but I wondered why I see less black people in these niche sports. I saw a few bulletin board posts on the web, that attempt to answer this question, but I doubt they were answered intelligently. I do think economics come into play, but I don’t I am not a high income earner (marathon entry fees hurt my budget) and I definitely see a lot of distance runners (again mostly women) and serious bicyclists in my neighbor, which is most a black community (in the DC suburbs). Once again, I don’t want to make this anything racial, but why are there so much fewer black endurance athletes in the pro ranks. I think just one (like a Tiger Woods – though he doesn’t market himself as Black) would do wonders for the participation.

This weeks training was:

- Tuesday: 7.11 miles in 1:01:19
- Wednesday: 7.31 miles in 1:01:33
- Thursday: 7.02 miles in 1:02:53
- Saturday: 16 miles in 2:41:47

I totally *bonked* today running out of energy early at 9 miles and did a lot of run-walking until the end, which was 4 miles short of my goal 20 mile run.

So far the month of August has been:

- 28.38 miles
- 39.78 miles
- 37.44 miles

So much fun…

2011-08-09T18:25:00.001-07:00

I am having so much fun training. I went to watch a friend race a sprint triathlon this weekend and was newly excited about the prospect of this hobby. Without running as a common thread we may not have talked and connected, now I can call him a friend.

I am having a lot of fun putting in the miles and hard work. This morning I was to run 7 one mile repeats at 10K pace. Though I left two intervals on the table I worked hard for an hour and felt the effort. The run went like this:

Interval 1: 7:06
Interval 2: 7:22
Interval 3: 7:33
Interval 4: 7:37
Interval 5: 7:50

Distance: 7.26, Time: 01:03:49, Average pace: 8:47/mi

I am working hard on my hard days. I am not sure that I am going easy on my easy days. I like the work. I am split between the two training programs. I am going hard.I like it.

I’m not dead yet…

2011-07-30T17:58:00.001-07:00

I’ve been running. Since my last post 4 weeks ago I’ve run 94 miles. I’ve done intervals, hill work, long runs, and tempo runs. I have even competed in a winning swim relay team.

I still plan on running the Baltimore Marathon on 15 October 2011. I am in week 9 of a 20 week training program where I’ve missed quite a number of workouts but have done 33 miles last week and am looking to do the same this week.

So, I am saying that I am not done running, but my blogging is lacking. I need to get more accustomed to being present on-line as I am doing a post-graduate course this Fall and may be beginning a Doctoral program. I am going to continue to strive for my BQ, I also am saving for my bike because the tri-bug has bit me and I am thinking that I’ll get into triathlon sooner that I have expected.

Week 4: First Cycling Cross Training

2011-06-26T13:56:00.001-07:00

I have always seen my cyclist brothers and sister in endurance training on my long Sunday runs, but haven’t joined them until today. Today, I went out for a 37.5 mile jaunt through the Bowie and Davidsonville region with my neighbors. It was a glorious morning, starting at about 65 F and climbing to the low/mid 70s.

I thought I’d do well; I had the reservation that this is a different exercise and these guys could push me to my limit, but wow that was hard. They introduced me to hill climb repeats on steep country roads and tough road miles that made me respect the effort of a long bike when compared with a long run. The original plan for today was to run 1 hour at 15 seconds slower than my 10k pace (~7:15/mi).

The muscle tension/fatigue of biking is similar to that I feel 5k running. I am now a fan of cycling and will likely be purchasing a bike and joining my local cycling friends for many long rides.

Week 4 of Baltimore Marathon Training:

Tuesday: Tempo run; ran 1 mile warmup, 6 mile tempo at marathon pace (8:00/mi), 1 mile cooldown. 8 miles in 1:07:55
Wednesday: Easy run; 6 miles at easy pace with 5 strides. 6 miles is 53:19
Thursday: Supposed to be hills training instead did Runervals 3.0, 5 miles in 48:27
Friday: Easy run; 7 miles in 59:37 with 5 strides.
Sunday: Supposed to be a 1-hour run at 10k-15s, switched to cross train road biking. 37.5 miles in 3:15 with 4 major hill climbs.

Summary:
Running – 26 miles in 3:44:20
Biking – 37.5 miles in 3:15

Not my best

2011-06-06T16:43:00.001-07:00

I have had my fill of preparing only to know that on the day of judgment I wasn’t ready. Presenting at a conference in front of more than a hundred is one thing, running in a marathon another. Expertise is required. The ability to respond to adverse conditions is similar. Your response is where you will be judged.

I spoke today to a group of developers, technologists, and engineers with my slides in limbo and faltered. The rebound was okay, but I feel like I followed the half marathon group at the split only to have to retrace my steps to get back on the marathon course in a big city race. I had the respect of keeping a stiff upper lip and finishing, but there was no reason to celebrate a job well done. Not my best work.

I went for a run when I got home.

Week 1 synopsis:
- 4 runs: Tu, Wed, Thu, Fri
- 16 miles
- Notes: busy weekend had me skip the long run. I am going to accept this as I am in a 20-week cycle instead of 18 weeks.

Soundtrack:

1. Heart of the City – Jay-Z
2. Picture Me Rollin’ – 2Pac
3. Sabotage – Beastie Boys
4. The Next Episode – Dr. Dre feat. Snoop Dogg and Nate Dogg
5. (Rock) Superstar – Cypress Hill
6. The Choice Is Yours – Black Sheep
7. Snap Yo’ Fingaz – Lil’ Jon

Planning my running for the Fall Campaign

2011-05-28T05:04:00.001-07:00

I ran my second WarriorDash™ last Sunday. Once again, I competed hard in a fun race, but didn’t go all out for the win. I finished 238^th of 8,279 overall for the Sunday group, which was 20^th of 562 in my age group.

Later this week I went for a slow run in the heat of midday. This long run was attempted with nothing but a liter of water and two Endurolyte™ capsules. I did 13.83 miles in 2:28:57. Though I was dragging most of the time, it was probably 90°F, the fueling before and during was not appropriate, and frankly I just want to run and did not care at all about my pace. It was fun and gave me a chance to think about how I want to prepare for my Fall marathons.
I have checked Jack Daniel’s Running Formula out from the library in order to get some pointers. This plan will be put together as I had read more and thought about it. In the meantime, I plan to run long once a week and do my Runervals™ training (Treadmill Tempo and Cheetah Fast) twice a week. With some supplemental miles I’ll try to get up to about 40-50 miles a week. I’ll do this over 3 weeks and judge how things are going by attempting a Runerval base pace (BP) of 3.5 mph until it gets easy. For those who have not done Runervals 3.5 mph seems slow, but the workout will have you running BP + 5 mph at 5-6% incline. In order to not arbitrarily decide what is easy and what is not easy I will use my heart rate monitor. I will sign up for a 5K race in for the last weekend of June.
For supplemental training I’ll be doing the hundred pushups challenge, P90X and swimming. I’ll try to get some stretching in and eat right (better). I’ll try to have my full training plan and race schedule set up in couple of weeks.

Runervals 2.0 kicked my butt

2011-04-24T10:44:00.001-07:00

I did the Runervals Treadmill Tempo run yesterday after an extended amount of time off due to vacation. This workout really tested me. I set my cruise pace to that of my predicted 5K time of sub-21 minutes. The workout went something like this. Warm-up running at 4mph.The intervals began with 4 times running cruise pace plus 3 mph faster (7 mph) and 3% grade for 90 secs then rest 30 secs. Coach Troy then gives you a 2 minute break for you to recover then run cruise plus 4 mph (8 mph) and 4% grade for 90 with 30 sec rest. The next was 9 mph at 5% grade for 90/30 but I could only go for 2 reps before backing it down to 8 mph. I then reset for the last set of 1 min on at 9 mph 5% grade and 1 min rest at cruise pace. 3 of these and I was done. 5 miles in the book. I’ll get out for a long easy tomorrow. Today is for family.

Ahh… speedwork

2011-04-15T19:20:00.000-07:00

I have been super casual about running since the National Marathon. I pretty much have just run when I felt like it which has caused me to take a few days off here and there. I have only put in 22 miles since the marathon and today was my first day of speed work.
I hit the WB&A trail for 3 intervals of 800m at my 5K pace (6:36/mi). I pretty much hit each interval with the first 800 at 3:18 followed by a 400m jog and a 3:09 800m, and a slightly off target 3:21 final 800. Given that I did not look at my watch and hit the splits on the mark using only my internal sense of pace paced on my judgment of what the 5K effort should feel like, I am very happy.
I am shooting for a 20:30 at the Armed Forces 5K in May and will be doing another Warrior Dash with my bro and his wife later that May. I should be in shape for some fast *for me) stuff.

Test with Windows Live Writer

2011-04-02T05:26:00.001-07:00

This is a test post. I am now using Windows Live Writer to publish my blog. A big thanks goes to Neil Z of the Because all the cool kids are doing it… blog for his post on How to use MS Live Writer to Author and publish your blog… I had not thought of using an editor before when writing the blog, but it seems to be nicer than the minimal web-based editor provided by Blogger.

Recovery Week Recap

2011-04-02T04:49:00.000-07:00

After last week's National Marathon I have been resting, taking in what happened, not running, and planning my next races.

What happened at the race? I had a personal best on my fifth marathon. Once again I set my sights high hoping for a 3:30-ish time, but wound up with another modest improvement (3:53 a one minute PB). I think my pre-race prep was the best I'd ever done. I did get in line for the toilet a little too late and ended up missing the start by about 6 minutes. With chip timers and the fact that I did not plan to run with a pace group I thought this shouldn't be a problem, but I did a lot of weaving and battle in the narrow streets of Capitol Hill to get running room because I had to start with a slower corral. I ran easy to a 1:50 half, held on to 20 miles and kind of Gallo-walked the last 10K. Not a winning strategy. I believe that my lack of commitment in training to holding onto marathon pace in my long training runs is the issue. I gotta get used to running on tired legs.

So, I am down-shifting to 5K training for about 6 weeks. I am going to have another go at the Armed Forces Week 5K. Last year's 21:06 should fall as a 5K PB. I am gunning for sub 20:30. Later in May I am going to do the Warrior Dash again with my bro. Last year I raced it well and placed really high in my age group. I did this with marathon training as my base. This race is more like a 5K through a jungle gym so I should be a lot faster this year coming off of 5K training.

Sometime in April I should hear about running the NYC Marathon. I am targeting a Fall marathon. If I don't get in to New York. I may do Baltimore again or Philadelphia. I do want to race a lot this year in 5, 8, and 10Ks. I want to get fast. I am also thinking about getting a coach or possibly joining a running club.

An interesting listen in the running podcast realm was Joe Rubio on Running Times Performance Podcasts (Feedburner link) talking about Endless Season Training. He postulates that most runners who not coached by elite coaches don't peak properly so racing just a couple of times a year is not effective. You get more from learning to race and what to work on by racing more frequently, like every other week or so. It's worth a listen.

SunTrust National Marathon Race Report

2011-03-26T16:23:00.000-07:00

Unofficial time: 3:53:26 (1:28 PR)

I held off the crash a little longer than my previous races. I didn't drop off pace until mile 20 and then I held off the 10-minute miles until mile 23. My leg cramps returned for this race. I can blame the fact that my Endurolytes got wet and became difficult to grab, or that I have to practice my drinking on the run technique, but really I just need to be tougher. I ran smiling and easy through the half marathon in about 1:50. I felt the need to fight at my typical point in the race, mile 16. I felt that cramp feel and my speed was dropping when I wasn't concentrating, but I kept fighting. I gave in to cramps around the SE/SW Freeway and began to jog backwards. I then started to walk when needed after creating simple goals for myself, "run to that sign post, get to that cone."

When I approached the finish line I actually hit my lap button to mark 26.2 miles (my overall distance traveled was 26.48 mile). Spectators were good-naturedly goading me to pull it together and run and one of them sparked me to go for it. I dropped the hammer with 300 meters to go and hit 5:00 min/mi pace until the finish line. Where did that come from? Well it was honest because I crossed the finish line barely able to move another step and almost falling down.

I really enjoyed this marathon. I liked the run through DC more than the Marine Corps Marathon. The support was really good and the hills didn't really seem too bad. The volunteers did their job cheerfully and well. I think the think the finish festival was a little random - Baltimore seems to do that best out of the marathons I've run. I also think that the expectation of not seeing official results and timing until Friday, April 1st is insane in today's tech-empowered world. Let's hope that this is not really the case. The best part of the race organization is the fact that they made the DC Armory available for us to relax in prior to the race so that the relatively cold starting temp of 40 degrees F didn't really affect the runners. I'll definitely run this race again.

Race day: Last pre-race post

2011-03-26T01:46:00.000-07:00

It's 4:30. I've eaten my PB and syrup sandwich with a Muscle Milk shake, water and a multi-vitamin. It is 39 degree F and clear with little wind. I have decided not to wear the running tights and brave having cold legs until I warm up. I have to leave soon to get to RFK by around 5:45 am. Since my last post I've run an easy 4-miler with strides to make the race week build up 7.1 miles with my typical Tuesday quality run of a hard 5k. I feel good. My plan is to run easy with surges until 18 miles or so and then just see what I've got. I have my Endurolytes, my GU gels, gloves and socks to go over the gloves. Its time.

Race week: The last hard workout before the race

2011-03-22T18:04:00.000-07:00

I am feeling awesomesauce (thanks Angry Runner). I just love hitting my workout goals. I set out this evening to run a 5k at my current projected 10k pace. I guessed that I could run a 10k at this point in a 7:15/mi pace, which is actually slower than my per mile pace at last year's Cherry Blossom 10-mile run (7:12/mi). I threw down a respectable 22:18 (7:11/mi pace) over a hilly (462 ft of ascent) 5k car strewn course on a pair of long day at work, pick up oldest son from field trip, scarf down dinner, pick up daughter from ballet, marathon-slowed legs. That's awesomesauce on top of amazeballs!

When I do this good at my workouts I feel as cool as this dude...

Aside: I openly challenged all my co-workers at last year's Armed Forces 5k and put out a 21:06 only to get 2nd in my group of colleagues. I believe they all better watch out now cause I am going to sharpen my speed after the marathon and try for a sub-20 5k this May.

Aside 2: I have started the hundredpushups.com 100-consecutive push-up challenge again, but I forgot to take rest breaks (4 straight days with no rest breaks). Since my initial push-up test ended up with 33 tallied I started with week three 80, 100, 120 reps over 5 sets. My arms are feeling a bit trashed.I think that I'll start the challenge again after the marathon so I don't do something stupid.

Number crunching for National Marathon

2011-03-20T19:11:00.000-07:00

I am number crunching once again, trying to figure out what my pace strategy will be for the marathon. My marathon prep this time could be said to be a

Pre-buildup - Noveber and December = 120 miles
Week 1 - 11.51 (partial week, I started on New Years that was a Saturday)
Week 2 - 30.01
Week 3 - 45.26
Week 4 - 44.89
Week 5 - 26.36
Week 6 - 36.61
Week 7 - 31.51
Week 8 - 37.72 (ran the GW Birthday Marathon)
Week 9 - 21.31 (with 20 min of elliptical)
Week 10 - 42.47 (23 mile long run)
Week 11 - 28.29 (8 miles marathon pace)
Week 12 - 25.54 (6 miles marathon pace)
Total miles pre-race week - 381.49, 57 runs at an 8:46/mile pace

I can't remember whose blog it was that gave this idea to me, but I found this side-by-side comparison of the last three (sans my training GW Bday Marathon) marathon splits useful to compare my tendencies to slow down in the second half.

	Frederick	Baltimore	MCM
Mile 1	8:18	8:38	8:19
Mile 2	8:06	8:06	8:25
Mile 3	8:22	8:31	7:15
Mile 4	8:12	8:00	7:20
Mile 5	8:37	8:07	8:02
Mile 6	8:16	8:22	7:39
Mile 7	8:10	8:16	8:09
Mile 8	8:19	8:22	7:25
Mile 9	8:19	8:21	7:40
Mile 10	8:13	8:22	7:49
Mile 11	8:11	8:10	8:11
Mile 12	7:58	8:10	7:55
Mile 13	8:13	8:26	7:56
Mile 14	8:14	8:09	8:07
Mile 15	8:32	8:24	8:54
Mile 16	8:59	8:28	8:42
Mile 17	9:04	8:42	9:25
Mile 18	9:27	9:41	9:53
Mile 19	10:18	10:08	9:25
Mile 20	9:58	10:41	10:26
Mile 21	8:44	10:43	10:27
Mile 22	11:21	10:56	10:45
Mile 23	11:46	10:25	10:16
Mile 24	11:41	10:03	10:36
Mile 25	12:24	10:45	10:06
Mile 26	12:30	9:33	10:25

These stats are very informative, yet I wish I could enter in the elevation gain and loss to tell a more complete picture. I plan to run 8:40-ish throughout the marathon. I am hoping for an A-goal of 3:30, and will accept anything short of my current 3:54 PR

I had such an inspiration from this weekend's racers. Galen Rupp, Mo Farah, Kara Goucher, Meb K, and Ryan Hall standout for me, especially Mo for having the will to win. I was openly cheering while viewing the race online.

All I Do ...

2011-03-16T18:15:00.001-07:00

I ran an easy 6 this morning, OUTSIDE! I punished my strides running close to my 800m paces. Yesterday I did 8 800s at 6:40 pace. I feel in shape though sitting down at work makes my body feel tight.

My morning run playlist made me miss Michael Jackson. I heard 2 songs from Off the Wall and a song I never knew Michael sang, All I Do Is Think of You. That song was popularized to my generation by a group named Troop. They did a good facsimile but there is only one Michael.

My hype songs were H.A.M. by Kanye and Jay-Z, two Swizz Beats productions with Lloyd Banks and Kanye, and 6 foot 7 by Weezy. These will find their way on my marathon playlist.

National Marathon taper week 1 of 3

2011-03-13T11:59:00.000-07:00

The week of training at an elevated pace relative to my previous weeks are making me feel ready to run hard. The 8 mile marathon pace run today felt easy and I am happy to see a significant negative split even though it was a positive elevation gain on the way home. The splits were (distance, pace, elevation gain):

Mile 1 - 8:28 - 32 ft
Mile 2 - 8:30 - 43 ft
Mile 3 - 8:26 - 0 ft
Mile 4 - 8:26 - 12 ft
Mile 5 - 8:18 - 61 ft
Mile 6 - 8:21 - 63 ft
Mile 7 - 7:46 - 0 ft
Mile 8 - 7:33 - 14 ft
Last .78 Mile - 7:23 - 23 ft

The first of three weeks of taper ended with 28.29 miles with an average pace of 8:13, which is faster than my expected marathon pace. I did 3 quality runs and one recovery run, skipping two recovery runs on Wednesday and Friday. I feel really fit right now, I just need to focus on keeping the muscle tension balance through quality workouts, diet, and sleep. I am prepared for the marathon and am now just thinking about running fast in some May 5Ks.

Tapering begins

2011-03-10T17:53:00.001-08:00

3 weeks to go. I skipped my easy miles on Wednesdays day but fully went after my Tuesday and Thursday quality workouts.

After my high mileage week that was capped by a 23 miler I started with a 7 by 1600m at 10k pace (7:30 pace for the sake of the treadmill) and hit every interval. There is nothing like a hard effort to give you confidence that you can recover when times get tough. This morning I set out to do an off/on workout where I would run for 30 secs @ marathon pace (8:34) then 30 secs @ 5k pace minus 20 (6:40).

Though I feel a bit bad about recently not hitting my training goal I am beginning to remember what success feels like.

Note: just bought new shoes, Brooks Adrenaline 11s.

Yoda and the Central Governor

2011-03-06T09:29:00.000-08:00

Today's workout was tough. The plan was to run 23 miles, 7 at an easy pace and 16 at marathon pace. I struck for laps in my neighborhood around 0645 and got 7 miles in before the sometimes heavy rain drove me inside. I put a load in the dryer and began the marathon pace workout on my treadmill.

The outdoor portion of my run was 7 miles in 1:02:53 (8:57/mile), which was a bit faster than I intended. I think I picked up the pace just to get back inside when the rain became too heavy. Once I go back indoors I knew that there would be distractions aplenty. My first item on the agenda was to let my wife know that I was back indoors and bring her a cup of coffee (aside: Keurigs are nice, no wasted cup for me because I would not get to drink some for hours yet). Downstairs, I dried off a bit a and got out of my outdoor clothes, set the TV to ESPN SportsCenter and began to run on the treadmill. This 10 minute break was something I wouldn't be getting in the Marathon.

My fuel strategy was already blown to smithereens by the fact of not having enough gels for my planned eat every 30 - 40 minutes. I downed 4 gels and a pack of fruit snacks while running, slowing the 'mill down to walk while I ate and drank every 3 or so miles. Two hours twenty five minutes later I had finished, with one interruption of a loud bang upstairs that turned out to be my middle son pushing his sister off the coach over some mishap with a Nintendo DS. I maintained a bit slower pace mostly running a 6.7 and 6.8 mph. By mile 21 I started to flag a bit, but got it together while dropping down to a 6 mph pace (10 min/mi). I was firmly in the "hurt box" by mile 22 and had to remember that though it hurt I wasn't going to die or be injured if I kept running a my planned pace and dropped down to 7.5 mph (8 min/mi) for the last 800m.

Overall, my 23 mile run was 3:28:24 this averages out to a 9:03 min/mi pace. Not too shabby, but I showed a lack of commitment to my goal pace in the second run. The one takeaway that I see as a huge win is my familiarity with the "hurt box" is re-established. I have been giving way to muscle fatigue pain in my marathons. The term I am using comes from the blokes at the Marathon Talks podcast. They interviewed Dr. Tim Noakes of the Lore of Running fame and I found his "central governor" premise intriguing. I must write about this more later, however in short we are just talking about the phenomena of trying hard.

There is no if. When the SunTrust National Marathon requires me to dig deep and challenge my "central governor" I will answer the bell and start throwing down. As Yoda said, "Do or do not do. There is no try."

Tapering begins next week.

SunTrust National Marathon is official

2011-03-04T15:21:00.000-08:00

I finally did it. I committed to the SunTrust in more than just words. Electrons, bits, are now coursing through the Inter Webs with my resolve to put everything I've got on the line on March 26 for 26.2 miles. It cost me now in both money and training/effort/guts.

Sixteen miles is a special distance for me. It is my nemesis. I have seen my threshold in 13 miles, but have pushed myself to near marathon pace for the next couple of miles, but I am aware that the 16 mile mark is the end of my game face and when I start survival mode. I wish to push past this milestone and figure out what I can bring with a 23 mile run this Sunday with a 16 mile marathon pace close out (8:40).

Sunday will be a huge confidence build.

GW Marathon 2011 Race Report

2011-02-21T06:18:00.000-08:00

I can only find solace in this race if I remember this was a long run. My time for this run was 4:17:20, my slowest marathon yet. My average pace was 9:49/mile, which is well within range of a long run pace for my goal marathon pace.

I hit my planned half marathon split on the nose, 1 hour 57 minutes. I kept a tight reign on my pace, but as soon as I hit the half marathon point I felt the energy deficit. I was prepared to try hard, but not go to the bottom of the barrel for this race. I threw in a couple of attempts at goal marathon pace miles, but the next level energy would not come. Though I walked through each water stop I began to walk when tired after mile 16. I struggled in at a decent pace, but only after the soul rending uphill at mile 26.

So I am happy with this as a training run. I did no 20+ mile runs leading up to this race and those I have found are vital for getting used to the fatigue I must get used to. So this will be my first going into the SunTrust National Marathon.

GW Marathon 2011 Race Strategy

2011-02-19T05:51:00.000-08:00

Tomorrow is the GW Birthday Marathon. I am registering tonight and will toe the line at 10:30 for my fourth marathon. I don't have much of an expectation. I have not really trained for this as an A race, but I think I could still PR as I have tapered a bit and feel like I never let my running fitness from this Fall drop too far.

The truth is I have not done any 20 milers since the marathon and I bailed in my 19 mile attempt at 17 miles. I am running this race as a long run in training for the SunTrust National Marathon. My only goal is to negative split, but I do hope to PR slightly as my PR is still fairly below my projected times from my results in shorter races.

So my changes to the race day strategy will be:
1. Eat a gel every 30 - 35 minutes, I ate one every 45 minutes in my other marathons and I felt pretty drained in the second half of the race.
2. Though I have never used them before I am going to try Enduralytes tomorrow. I have had bad muscle cramps in each marathon. I want to try to avoid this and learn for the SunTrust.
3. I will use my Garmin heart rate monitor. Last week's long tempo run of 12 miles was done at 8:40 pace. My average heart rate was 158. I am not sure that I will directly run to my heart rate, but I'll be paying attention to it to see if any adjustments can be made from watching it.
4. I will run a negative split! So this will mean I have to set a reasonable pace strategy. I have been wildly optimistic in my past marathons. I got 20 minutes in front of the 4 hour pace group in my first marathon (4:03:27), and I rashly said I may just BQ in my first marathon. I ran with the 3:40 pace group at Baltimore only to fall back at mile 18 and struggle in just under 4 hours. I lined up boldly in the 3:30 corral at the MCM, ran 1:44 at the halfway point and positive split by 30 minutes. Tomorrow I want to get to the halfway mark in 1:57, averaging 8:55/mi pace. After that, I like to increase the pace modestly running between 8:50 and 8:30 until the last 5K. Hopefully, I'll get in under 3:50.

Scratching my head

2011-02-10T16:02:00.000-08:00

More than a couple of times during this period of my annual training I've asked myself, "what am I doing?" This is my third Winter running. I am planning on running my fourth marathon a week in a half, but I don't feel really prepared yet I don't really care. I haven't run a 20 miler or for that matter any runs longer than 17 miles this year. I am going to call this race a long run that happens to be a marathon. And why should I treat it overly special? I've run the course almost every weekend since I've started running.

I am going to run the George Washington Birthday Marathon on the 20th. I am preparing for the SunTrust National March 26th. Though my training plan has me peaking then I am taking liberties to skip workouts and do my own thing as necessary. The only real thing I am trying to accomplish is to get more mileage in and practice the distance. I plan on running 5Ks and 10Ks after that until a final Fall marathon in 2011. Maybe by then I will be fast enough for a BQ.

Second Week 2011 (45.26 miles)

2011-01-17T09:06:00.000-08:00

Long runs give me a chance to really enjoy my music. I can discover the production techniques, the lyrics and general vibe the artist was trying to create. I ran 15 miles yesterday, which was my longest run since the Marine Corps Marathon. I was able to listen to more than 2 hours of music. I pulled together a playlist from the following:

Kanye West's My Beautiful Dark Twisted Fantasy
Public Enemy's It Takes a Nation of Millions to Us Back
N*E*R*D's Seeing Sounds
Radio Head's Hail to the Thief
Coldplay's A Rush of Blood to the Head
and a smattering of Drake, Rick Ross, and Kid Cudi

My favorite scoring moment was when I hit my turning home segment of road at about 8.5 miles. The sun seemed brighter and the visibility was greater. Kanye's song All of the Lights came on and with its momentous synth horns and frenetic drumline beats I picked up the pace. It was a great feeling. I will probably have to put a bit more time into scoring my runs to give more of that same feeling.

Week 2 2011 (Total 45.26 miles)

Monday - Rest
Tuesday - 7 x 1600 @ 10K pace (7:30/mile) , 10 miles total in 1:25:04
Wednesday - 7 mile @ 8:34/mi pace with 6 striders in 58:58
Thursday - 30 secs on at (6:00/mi) and 30 secs off for 30 hour, total 4.25 mi in 35 mins
Friday - 4 mile easy run at 9:07/mi pace in 36:31
Saturday - 5 miles easy (outside) in 41:31
Sunday - 15 miles in 2:17

It just keeps rolling

2011-01-13T18:55:00.000-08:00

I feel really good. Like a machine actually. I did a 30 secs on 30 secs off run today. The goal was to do the on portion at 20 secs faster than my 5K pace. I did these at 6:00/mi pace. I am not all too sure I could run 6:20 miles through a 5K, but maybe. The off paces were slow - 12:00/mi pace, but it was a good workout. I ran hard and I have been completing all of my hard workouts recently. I did a tough 7 x 1600m interval workout at 10K pace (7:30/mi) on Tuesday. I definitely can average better than that in a 10K race, but again a great workout.

Though I don't feel injured there is some tightness in my hips. I need to stretch. How to find the time. I make time to run more than six hours a week, but since I work all day, coach basketball and support my family including a my children's activities I excuse myself when I can't find the time. I better not get injured.

First week 2011 (6 runs, 30 miles)

2011-01-09T09:52:00.000-08:00

The first full week of 2011 was good for training. Five days of running with Tuesday a double (6 miles in the AM and 4 in the PM). I only ran outside this Sunday and my hips and knees do realize the difference. I probably will continue to do the majority of my runs on the treadmill, but want to make sure I run outside once a week.

Mon - 2 mile
Tues - 10 miles (6 miles AM/ 4 miles PM, 8 total at marathon pace)
Wednesday - rest
Thursday - 6 miles (2 x 2400/800/400 supersets at 10K, 5K, 5K - 10)
Friday - rest
Saturday - 4 miles
Sunday - 8 miles (8 miles at marathon pace, 8:22/mile)

Total - 30 miles

2010 Running Report

2011-01-01T13:05:00.000-08:00

2010 Summary

190 runs for 1,285.95 miles

Averages

6.80 miles per run
58:34 minutes per run
8:36 min/mi pace

4 races

Cherry Blossom 10-miler (4/11/2010)

Distance - 10 miles
Time - 1:12:57
Pace - 7:17/mile

Armed Forces 5k (5/12/2010)

Distance - 3.1 miles
Time - 21:06
Pace - 6:47/mile

Mid-Atlantic Warrior Dash, Day 2 (10/10/2010)

Placed 204th out of 5111 and 18th in my age group

Marine Corps Marathon (10/31/2010)

Distance - 26.2 miles
Time - 3:54:48
Pace - 8:57/mile

It was another good year for running. I got to run in Australia, New Zealand, the Bahamas, Virgina Beach, and San Fransisco. I suffered my second running injury: 2008 plantar fascitis, 2010 patellofemoral pain syndrome AKA runner's knee. I bounced back cautiously in about a month, but not without checking in with an orthopedist. While I was hurt I did a solid month of the famed P90X workouts. I followed my plans very closely and tried a few new things like running a few "doubles," hill training and running by heart rate.

Though I do not yet have complete plan for what I'll run in 2011, but I hope to run a sub-3:30 marathon and get a sub-20:30 5K. I registered for the NYC Marathon lottery and if I get it in, that will be my goal race for 2011.

Week 2 of 19 - Spring 2011 Marathon Campaign

2010-11-28T11:40:00.000-08:00

Beginning to get the intensity up for another marathon campaign. The National Marathon in Washington, DC will be my next target marathon. I am going to base my training on the Running Planet website's Marathon Training Program for Advanced Competitive Runners.

It is now 17 weeks until the marathon and I've got to start this plan at week 3, although I actually just completed the week 4 workout sans the hill sprints that I would've done on Thanksgiving. This week included the following:

Monday - rest
Tuesday - 1 mile at an easy 10 min/mi pace, 6 miles at my goal marathon pace (8 min/mi, for now), followed by a cooldown of 1 mile. 8 miles in 1:07:58
Wednesday - 6 miles easy was planned, but since I was outside I ran a bit longer and faster than I probably should've. 6.74 miles in 54:25
Thursday - I took Thanksgiving day off
Friday - Another beautiful day outside for an easy 7 miles. 7.01 miles in 56:29
Saturday - Back on the treadmill for an easy run. 5 miles in 42:26
Sunday - Treadmill again for a 1 hour threshold pace run with a half mile warm up and cool down of a half mile each. 8.56 miles in 1:10:30

Week totals

35.31 miles
4:51:48 duration
8:15 min/mi average pace

Early best laid plans

2010-11-23T18:57:00.000-08:00

My treadmill has been taking a beating for the past week or so as I have begun training again, but have been unable to get up early enough to run in the mornings since the marathon. I put in 25 miles last week and eight miles today. I have got the George Washington Birthday and SunTrust National Marathon in my sights for early 2011 and plan to get at least 12 weeks of training in before I throw down again.

Raw capture race report

2010-11-02T11:44:00.000-07:00

Just jotting down what happened in the race. This is a raw capture a better race report will follow.

The race began on an uphill that I didn't feel due to the adrenaline of starting the race. I had a lot of frustration with the paces of the others I was corralled with and the tension of the first 30 minutes until the Key Bridge was palpable. Around Key Bridge I felt the group loosen up a bit. I think I felt great going up the Reservoir Road hill and when we crested the hill I started to act up for the crowd whooping and slapping hands.

I ran through Georgetown feeding off of the energy of the crowd. I flew through the gauntlet that funneled us towards the Kennedy Center and Tidal Basin. I think the first signs of fatigue started to show going down Hains Point. I walked through water station at the half marathon point. It was then I broke contact with the 3:30 pace group. I gave a good chase for another mile and a half, but I broke then. I took a bathroom pit stop and resumed chase, but at 30 seconds a mile slower a pace. Then the cramps began. From mile 16 on I started having hamstring cramps that caused me to stop and walk every other quarter mile.

The Fourteenth Street bridge was littered with bodies. Many people had to stretch out cramps or walk. Some sat on the side and in the middle of the road, others were slumped again median barriers. Overall, this bridge is when the negative splitters caught and began to lap those who like me "blew up" in the latter miles.

I was in full retreat going back to the finish point. I powered through cramps that I walked from before, but I couldn't fight the pain any longer and walked again within a half mile of the finish line. The cruelest thing of all was the sharp 65 foot vertical climb over the last .2 mile of the course. I got it together enough to pretend to run the last of it out, but the hill made me feel I was moving in slow motion.

The clock read 3:56 (my chip adjusted time was 3:54:48). I had struggled to PR (personal record) by about 4 minutes. I planned to get 3:45 at minimum and thought 3:22 was within reach in training. I was exactly on pace through the half marathon point. I got through half at 1:44:14. It was a tale of two half marathons the first an ideal one for my goal that I didn't think took everything out of me and a second where I struggled mightily to fall off pace by almost 30 minutes.

I don't want to be a bummer. I PR'd. I conquered some mighty hills, but I want to do more. I will be looking for some answers. I am not finished running marathons.

Running with music

2010-10-27T18:43:00.000-07:00

I was running my last Sunday before the marathon and on the last mile before I wrap up the workout and the worst song comes up on my random playlist. Have you ever heard the statement, "I love all the songs I put on my iPod except when they are on random." Well, that's how I felt all run. In eight miles, I heard Sade, Anthony Hamilton, and R. Kelly. I could've used Biggie, N.E.R.D., or anything up-tempo, but I kept getting slow songs and emo crap.

Check this. I finally got lucky with Public Enemy's Night of the Living Baseheads and it followed me up with Sade's Babyfather - WTF? So, back to the last song. I was heading up the hill my neighbors call Mt. Tendonitus and what do I hear? That Hump by Erykah Badu. If you've never heard it before, I'll tell you my impression of what you should be doing when it comes on - picking cotton in your fourteenth hour of work on a plantation. This dirge/blues song is not suited for running. I nearly clawed my iPod arm sleeve off my arm trying to get this most inappropriate song out of my head.

If I could get over that HUMP (mmmmm) Then maybe I will feel better Maybe I wont FALL If I could get...

You get the point. I was running up a hill for Pete's sake!

So, this is all to say that I am considering whether I should where my iPod at the marathon this weekend or not. I haven't worn my iPod at my other marathons. The only race wore my iPod was the Jug Bay 10K when I finished 2nd in my age group. I carefully selected my playlist that day to include some serious tempo songs like, DMX's Intro, Jay-Z's Say Hello, and my all-time favorite running song Outkast's B.O.B. I'm thinking that if I can put together 3 and a half hours of music. The only thing I am worried about is whether I want to create a score that fits the phases and scenery of the race or just put a bunch of head bangers on the mix.

Maybe, I'd be better just listening to my heart, footfalls and cheers from the spectators.

Taper madness

2010-10-22T15:06:00.000-07:00

I am scared. I am healthy, strong, and feel like I could do something awesome at the Marine Corps Marathon. I also have doubts, am worried that I won't be able to live up to my VERY public expectations and want to show how much potential I have in this race.

Training has gone so well, but did I run enough at my goal marathon pace? Whatever, I am so ready. So the current draft of my expectations is as follows:

(perfect day) goal - 3:22, 7:42/mile - I do not expect to hit this goal as I have never trained at this pace I have only come to this goal by my Cherry Blossom 10 mile result.
A goal - 3:27, 7:55/mile - I trained to do this, spent little time directly on this but I think I know what it feels like. I need guts to do this, but this is what I want.
B goal - 3:32, 8:05/mile - I have done two 20 milers near this pace and think that I can handle this based on training results.
C goal - 3:45, 8:35/mile - I would've normally decided that any PR is acceptable, but I have trained too hard to accept that 8:35/mile pace is my best. Only a meltdown will let my pride deliver this result.

So, a blowhard has blown hard. I have told many people who have no choice, but to listen to my marathon dreams that I would beat 3:3o. I am pretty much committed to giving my all. Race strategies are scary. I really want to deliver a negative split, but I have to set the first few miles at the 8:35/mile pace and then ramp up. This will set me in a very difficult pace cut from miles 4 to 26.2.

What-ev. I will try or go out on my shield I have done too many pace workouts where I recovered after tough paces. I have to try.

As you might say, I am suffering from "taper madness," I will second guess, doubt and brag about my marathon goals over the next few days. I will write a full race report, but I am gonna go off the deep end for the next 8 days.

Cheers =)

Tough guy, huh?

2010-10-21T04:03:00.000-07:00

I ran 7 mile in 56:16 this morning after fighting myself to wake up and run. Tapering feels good, but it reminds you of how much rest one's body really can enjoy.

I did my 5 mile tempo run at 7:24/mile (8.1 mph) with a warm-up and cool down mile. I did this on my treadmill with a 2% grade. Getting to mile 5 felt a bit tough and I had to repeat my self over and over "I am tough, I am tough!" Then magically, mile 5 was easy. I threw in a surge at the end of each lap for 100m (.06 mile) 8.2 mph, 8.3 mph, 9 mph.

I was inspired to keep going by a NY Times article titled, "The Secrets of Elite Athletes" (http://www.nytimes.com/2010/10/19/health/nutrition/19best.html) that suggested that they simply endure pain better. Well masochism may not be my thing, but I am tough!

Over analyzing...

2010-10-18T17:44:00.000-07:00

Now that the hard part is over. Now that the mileage has added up and I have done the speedwork and long runs is the time where I get sneaky. How can I creep over the finish line without hurting? How can I meet my expectations and show the promise to get my BQ in 2011? Do I have the guts and fitness to break 3:30 at the MCM?

In 2010 I ran the Cherry Blossom 10-miler in 1:12:57 and the Armed Forces 5k in 21:06. These times suggest that I can run between 3:22 and 3:24 according to the Runner's World Training Calculator. In my previous two marathons I ran only one twenty mile training run each. For this marathon I have attempted four 20-milers (with on 19.28 mile DNF). I trained 17 weeks/424.01 miles for my first marathon (Frederick 2009), 15 weeks/468.11 miles for my second (Baltimore 2009), and Marine Corps Marathon 2010 will end after 17 weeks/568.31 miles.

Weeks	1	2	3	4	5	6	7	8	9	10	11	12	13	14	15	16	17	Total
Fred2009	16.23	19.05	22.91	19.02	25.82	27.42	22.38	7.61	32	29.4	39.26	38.77	33.14	31.63	29.22	21.01	9.14	424.01
Balt2009	24.01	36.37	37.83	30.31	38.51	31.01	35.09	35.09	35.85	29.84	41.04	41.01	27.01	17.09	8.05			468.11
MCM2010	21.04	8.02	24.06	19.21	25.32	41	41.2	46.08	47.6	48.06	35.35	35.87	57.2	37.66	43.64	25*	12*	568.31

I weigh about the same as last year when I ran Baltimore (approximately 185 lbs). I guess that the only thing I can say is that I am still training hard. I have more race experience and I have been running one year longer than the last marathon. I gave myself 3 years to qualify for Boston (3:15:59). I want to get this marathon under 3:30, I'll take a PR of 3:45, but I must that that would be disappointing. I've got two weeks of tapering left and I plan on keeping sharp with two tempo sessions: first a 5 miles at 7:23, second 4 miles at 7:28.

More ruminations to come...

Tapering?

2010-10-13T18:59:00.000-07:00

I am on a weird pre-taper taper. I ran a crazy race this weekend, the Warrior Dash where I ran very well (204/5111, 18th in AG).

I then proceeded to run 12 miles on the Marine Corps Marathon course. I planned on doing 20 miles, but my legs were tight and it was too hot (+80 degrees F). I ran from the Arlington Cemetery to the Key Bridge to the National Mall to the Capital and back to the Memorial Bridge. When I got home I was beat.

I have less than three weeks to go to my marathon. I skipped the planned runs for Tuesday and Wednesday. Tomorrow I've got to do some speed work. I have two plans I can execute now. One is a taper plan: run 6 mi, inc Warm; 4 mi @ 7:28; Cool. The other is a brutal 2-week taper that has me running a 7 mile tempo run.

I may be selling my fast marathon up the river, but I am opting for the three week taper. I feel so good just chilling and resting the last two days. I am soaking in Chicago Marathon race reports and thinking fast thoughts.

Thursday quality workout (4 x 1600 in 6:39, 6:50, 6:53, 6:49)

2010-10-07T18:13:00.000-07:00

I only do two hard workouts a week. Thursday is quality/speedwork day and Sunday is long run day. The rest are "easy" runs, which at this phase of my training are 9 miles at 8:40/mile pace. I always dread the speedwork especially fast interval training. I am afraid that I won't hit the times. It takes a lot to run until you feel you can do no more. Weight lifting is easier. If you max out on the bench press you just have your spotter put the bar on the rack for you, but running is different you don't want to collapse to the ground because you can't do anymore (or do you?).

Today I went to the track with the intention of doing 4 by 1 mile intervals at 6:50/mile pace. I have to say that I don't feel very fast right now because all I seem to do is run long distances. I went to Bowie State University after work today to put in the workout. This was first for me and I was very pleased to run on a well cared-for collegiate track. The campus was fairly empty and I had only one runner with me who left after my first mile.

I warmed up one mile and started my intervals. Each mile hurt a little bit and I took my time during my 800m rest laps in between. I made good use of my arms when I wanted to finish the laps strong. The best part was that I had the marching band practicing and stomping by the track on my last interval. They were playing "Cold-hearted Snake" by Paula Abdul and "Yea Ya Know" by T.I. and the drum lines were rocking. I used their tempos to push me through to the end of my workout.

7.85 miles in 1:05:34 (4 x 1600 in 6:39, 6:50, 6:53, 6:49)

Perfect training week (57.20 miles)

2010-10-03T11:15:00.001-07:00

Everything just clicked today. I had a challenging 20-mile training run with a projected 8:40 pace scheduled for Sunday. I have had three scheduled 20-milers thus far in my build-up to MCM and it was my fifth 20-mile training run of my young running career. This one was by far my best. My average pace was under my target (8:38/mile) and I negative split.

Splits - 9:23, 9:02, 8:49, 9:20, 8:46, 8:32, 8:36, 8:36, 8:32, 8:53, 8:34, 9:16, 8:12, 8:35, 8:58, 8:01, 8:07, 7:39, 8:07, 8:30

What did I do right? I woke up early enough to have cup of coffee and some peanut butter toast and then sit around a while to let that "soak in." Next I drove to a spot in the middle of the WB&A trail where I placed my spare energy gels and water bottles. I did not carry them. I planned to run a 10k then have a gel then have a gel every 5k from them on. I also started off slow and gradually picked up the pace. I planned to run the final 5 miles at marathon pace (~7:50/mile).

Things went really except for the running jump roper who nonchalantly skipped down the trail with her dog off the leash I encountered at mile 17. Though the dog did not appear aggressive it did pay too much attention to me so I had to really slow down so I could be sure I would not be attacked. I then ran into two dogs and their owners on leash but on a narrow bridge at mile 19. Again I was attempting to run a fast closing pace and had to slow down so I wouldn't get bit.

In looking back on the run I find that I can will myself to run fairly fast over a long distance. I also did get to know what marathon effort will feel like after running 20 miles this year. During the Baltimore Marathon last year I went through 20 miles in 2:52:19, but that was in a race, after a taper, and with full training. I am still four weeks away and this run came at the end of my heaviest running week ever:

Tuesday - 9.11 miles in 1:18:04 (8:34/mile)
Wednesday - 9:08 miles in 1:18:28 (8:38/mile)
Thursday - 10 miles in 1:22 (8 miles tempo at 7:41/mile)
Friday - 9 miles in 1:17:36 (8:37/mile)
Sunday - 20 miles in 2:52:44 (8:38/mile)

Total - 57.20 miles

Iron Man training (not really, but I do stick to my training)

2010-09-26T14:26:00.000-07:00

This week's runs took place mostly along the piers and boardwalks of The Embarcadaro in San Francisco. I had to maintain my training regimen even though I was completely out of my normal environment, diet, and time zone. I have to say that the flat bayside running had me feeling like an Ironman.

Running on a steady diet of free beer and free concerts by the Black-Eyed Peas when you're given free carnival food and staying up 20 hours on West coast time is not the Spartan existance of a marathoner.

All I can say is distractions aside I ran 4 times for 27 miles while I was away and had some decent splits:

Day 1: 7:52, 7:48, 7:52 - 3.02 miles @ 7:52/mile
Day 2: 8:31, 8:16, 8:13, 8:08, 8:10, 8:37, 8:15, 7:46 - 8.05 miles @ 8:15/mile
Day 3: 9:11, 8:38, 8:12, 8:15, 8:27, 8:07, 8:27, 7:32 - 8.09 miles @ 8:21/mile
Day 4: 8:41, 8:05, 8:02, 7:57, 8:14, 8:18, 8:28, 8:18 - 8:01 miles @ 8:15/mile

I gained less than 50 feet of elevation running while San Fran, though I probably gained more than a thousand walking the hills, like all the way up Powell Street. But, when I came home I gave my regular home run an easy 8 mile run on Sunday and gained 301 feet of elevation over 8.7 miles. The good news I still was able to crank out 8:23/mile without spiking over an 160 bpm heart rate. Progress is being made.

Week 17 recap - Schedule change leads to dead legs on the 20 mile slogfest

2010-09-18T05:07:00.000-07:00

Schedule change have me seriously altering my training plan for the first time in the MCM build-up. I will have my lowest mileage week in quite some time, but I went out yesterday to keep the long run streak alive. My training 6 weeks out from the marathon went like this:

Monday: rest
Tuesday: 8 miles at easy run pace 8:34/mile
Wednesday: Speedwork - 7 mile tempo run at 8:04/mile (off my goal of 7:36/mile)
Thursday: rest
Friday: Long run - 19.28 at 9:49/mile (way off my goal of 8:46/mile)
Saturday: rest
Sunday: rest

Weekly total: 35.35 miles

I tried to run a new route on at a different time than my normal long run time (11:30 am as opposed to 6:00 am) on a different day - too much change. I had to move my long run or likely not do it at all, which would've probably been a worse choice. Because of the time I ended up running it was full 85 F degrees so a slower than expected time was already expected. However, I was unprepared for the complete deadness of legs I developed around mile 14.

Mile 1 - 8:10, Mile 2 - 8:34, Mile 3 - 8:36, Mile 4 - 9:20, Mile 5 - 9:03, Mile 6 - 8:45, Mile 7 - 9:13, Mile 8 - 08:54, Mile 9 - 08:55, Mile 10 - 08:42, Mile 11 - 09:18, Mile 12 - 10:10, Mile 13 - 09:35, Mile 14 - 10:59, Mile 15 - 11:53, Mile 16 - 11:33, Mile 17 - 10:54, Mile 18 - 11:02, Mile 19 - 12:58, Mile 20 - 09:20

My back was a little unhappy with the amount of sidewalk running I did. Believe it or not the concrete sidewalk is a lot more hard to run on than asphalt. Other than that my slow down was merely a lack of energy. I willed myself to go faster several time from mile 16 on, but I couldn't go more than a few steps before I slowed to walking again. This kind of positive split cannot happen on marathon day. I will have to learn to conserve more energy at the beginning.

I did two laps of Lake Artemesia and College Park, which caused me to run through the Greenbelt Metro station twice. I guarantee the people there saw more strange things than a sweaty, salt-caked, shirtless man wandering around the train station, but I few crazy looks.

Oh well... not the performance I was looking for, but I learned a few lessons. One, if it is hot when the marathon is going on I will have to adjust my expectations. Two, NEGATIVE SPLITS! I have to save the energy to have more left in the second half than the first half.

Talking marathons

2010-09-12T18:20:00.000-07:00

Training is going well. This week I ran 48.06 miles broken down as follows:

Monday - rest
Tuesday - 9 miles
Wednesday - 9 miles
Thursday - 6 miles, 3 x 1600m intervals @ 6:38, 6:37, 6:57
Friday - 8 miles
Saturday - rest
Sunday - 16 miles, progression run last 5 miles approx 7:53/mile

I have been listening to a new running podcast that may just be my favorite. The Marathon Talk podcast is a well organized and entertaining running podcast, but what distinguishes this one from my other long form podcasts is that it is more focused on accomplished marathoners either still competing professionally or just really good. There is nothing wrong with the back-of-the pace or beginner running focus, but I am looking for advance techniques. The hosts are two British gents who are sub-3 hour marathoners and because one of them is married to a UK Olympian marathoner they get access to luminaries like: Ryan Hall, Sammy Wanjiru, and Catherine Ndereba.

One of the things I have gleaned so far from them is that I need to get a hill workout in every so often, With 7 weeks until the MCM I am looking for workouts that will give me confidence and strength for a serious hard effort. I know just the hill I want to hit up. I just have to pick a day.

Finally fast...

2010-09-09T07:07:00.000-07:00

I hit the track this morning to put in this week's quality workout: 1 mile intervals. I hadn't hit the track since training for my May 5k and it felt good. I found it easy to hit my target paces due to the flat surface and the presence (at least for one interval) of another fast runner who I used as a rabbit without their knowledge. I also think the hours of base mileage I am working on are beginning to payoff in the delay of fatigue. Amazingly my heart rate was well under 90% of my max even at 11 mph!

Thursday quality workout:

plan: warm; 3x1600 in 6:54w/800 jogs; Cool - 7 miles
actual: 1 mile warm; 6:38/6:36/6:55, 1 mile cool - 6.01 miles

Week 15 Recap (August 30 - September 5)

2010-09-07T16:03:00.000-07:00

Weekly mileage: 47.60 (long run: 20 miles)

This was a good week of running. No knee pain that lasted and I can only credit my new shoes. I did my second 20 mile run of the year, though it was the first of this training cycle.

I don't intend to sell myself short, but I am going to set my marathon goal by targeting my heart rate at least through the final mile or so kick. I plan to just run at 150 bpm effort. Since my averaged maximum heart rate is 210 (I threw out my high value of 223) 150 represents 71% of my max heart rate. I'll go for between 65 and 75% and leave my kick for miles 25, 26, and 0.2.

At this point, it is impossible to predict how fast this will be, but I can say I averaged 150 bpm for my 20 mile effort this Sunday at a 9:21/mile pace. The reason this is incalculable is because I get more fit and the same effort measured by heart rate can be a faster pace. For example I ran 18 miles the week before at a 9:25, but was a 155 bpm effort.

This week I ramp up to 49 miles while stepping back the long run to 16 miles.

Thursday quality workout

2010-09-02T17:30:00.000-07:00

Training: 7.56 miles, 6 mile tempo pace @ 8:11/mile, 1:06:31

I love working to accomplish something hard to do. I also dread and doubt whether I will be able to do it until it is done. I knew this morning's tempo workout was going to be hard. I had a scheduled 8 mile run - one mile warmup, six mile tempo at 7:31/mile pace, and one mile cooldown. I have gotten out of the habit of running fast. Six miles at that pace is really hard for me right now. I've run faster for longer before, but I am out of practice.

I deliberately struck out slow and hit mile one in about 10 minutes. At that point I started my tempo. I did the first mile of the tempo on pace about 7:28, the next mile in 7:35 with a walk break, 8:45 was the next mile because I was beat and that's where I had to climb my big hill twice. Mile 4 was in 7:56, followed by another in 7:57, the last mile came in 8:24. I cooled down and went home to stretch.

As I was midway through the last tempo mile I was listening to a Tupac song. I don't think I often draw inspiration from Pac, but he happened to say "even in the dark of night, you know there's a brighter day" and it struck me that I started this arduous run with the stars shining and no sunshine on the horizon and am finishing as the dawn broke. I had to struggle through the hard beginning miles of a high velocity run in the dark not know if I could, but I kept running until the break-a-dawn and achieved my goals. I know, sappy, but I can draw inspiration from anything when I've only got 1.5 miles to go before I rest.

Blah, blah, blah... g'nite

Wednesday easy pace run (7 miles @ 8:43 per)

2010-09-01T13:02:00.000-07:00

Today's run: 7 miles in 1:01:09

As I write this there is a hostage negotiation going on in downtown Silver Spring at the Discovery Channel building. One of my neighbors works there, I used to hang out down there in my teenage years and I really hope that it ends peacefully. The media is salivating over having something exciting to do - its really weird.

I got today and was famished. I had to take a gel before even leaving the house or I wouldn't have had energy to complete the run. I've been tired. I tried to stay awake to watch the Daily Show last night but I am officially going to DVR it from now on because I have to get some rest. Being tired at work just won't do.

Tomorrow is my dreaded "quality run" day. I've got to run 8 miles in the morning, 6 miles at my tempo pace of 7:31/mile. Maybe my recollection is flawed, but this would've been easy in March, April or May. I really need a running log program that would allow me to query, "when was the last time I ran 6 miles at or around a 7:31/mile pace?" I guess I could write it.

Daily run logging has resumed... August reflection

2010-08-31T18:39:00.000-07:00

Today's run: 7 miles @ 8:34/mile in 1:00:08, outdoors - elevation 234 ft

Rolling, rolling, rolling... I am rolling along toward my goal marathon of the year - the Marine Corps Marathon. I put in 160 miles in August, my highest mileage month of this year (maybe ever). I've tracked my heart rate and my efficiency at 150 beats per minute is presently at around 8:45/mile pace when run at my 7 mile baseline.

Tomorrow begins September. The mileage will continue to rise. Probably to 200 or more miles. I hope to watch the heart rate bpm drop. I still need to know how to analyze this heart rate data, but I do use the info on the run. When I feel I need a break, I break until my heart rate is in the 120s range.

My painful right knee is occasionally bugging me, but it isn't hurting me like an injury. I bought new shoes and know that I should never let so many miles go by in a pair of shoes without replacing them. Well, more to come.

Getting ready to race

2010-08-09T14:47:00.000-07:00

I am still plugging away at this running thing. August marked my second year training at running distance races. I am happy that my first running injury suffered this June has not completely sabotaged my Fall marathon plans, but my hopes for an early Boston qualifier is almost assuredly off. I gave myself 3 years to run a Boston qualifying race. For me, on the cusp of age 35 that means that I must run 3:15:59 to qualify. That's averaging 7:28/mile for 26.2 miles.

What makes me think I can get to Boston soon? I ran a 5K race in May in 21:06 with a fever. I ran the Cherry Blossom 10-miler in 1:12:57 without gasping, which is an average pace of 7:17/mile. I think that if I didn't injure myself running 50 miles/week I would've been able to post the sub-20 minute 5K and 1:30 half marathon I'd feel gives me the best indicator of my 3:15 potential.

What do I need now? Speed. I will have to ask myself to race 10K every three weeks until MCM to break 3:30. I want to put up at least 2 sub-45 minute 10K (my best race time is 46:21). There are 11 weeks to go until the Marine Corp Marathon. It is time to put up or cruise to the finish line. I prefer to race.

Back in the saddle once again

2010-07-07T16:50:00.000-07:00

I am running again. I don't know if my knee is right just yet, but I am running. I did 2 miles on Monday to test things out and 3 yesterday to get back in the swing of things. Today, I played basketball and won two games of one-on-one and a game of 21 and had no problem playing above the rim, so I know that P90X is working (plyometrics, baby).

I am wearing a knee brace during every physical activity (except swimming). It is a bit uncomfortable, but keeps my knee from yelling at me so I'll wear it. I am also swimming more than ever before. I can only go 50 meters at a time, but I rack up some reps while the kids are in swim practice. Breath control in swimming is serious business.

P90X has put a few pounds on me, but I think that 190 lbs looks good on me. It funny how I used to think I couldn't get down to 192 and now I have to put on weight to get to 190.

The Summer's good. Life is good. I just celebrated my eleven year anniversary with a beautiful wife and happy, healthy, and awesome children. I couldn't be happier.

One more week to go

2010-06-28T19:38:00.000-07:00

I have been "resting" my knee for more than two weeks now. One run in almost a month. The runner's knee scare had me see an orthopedist who had recommended I perform inner quad strengthening exercises since he suspected the reason to be a muscle imbalance pulling my patella off center. I've been doing these straight leg quad contractions 50 reps twice a day for a week now and have been given instruction to test out running again in a week. I have a knee brace to use when I do, but it will feel good to get back out and run again. I gotta train again and revise the plan to fit a new time goal.

MCM Training - Week 2 (5/31 - 6/6)

2010-06-05T07:07:00.000-07:00

A hard head makes for soft tissue damage. I ran only once this past week, on Monday for four miles. The previous week left me with an acute pain in my right outer knee so I decided to rest by not running. Instead I began the P90X program.

P90X is not the ideal way to rest, but it did not stress my knee (even the plyometrics) like running did. I did get a good cardio workout doing the PlyometricsX and I am getting some much needed strength training and stretching via Yoga X. I am even doing the dieting, which has caused me to cook some pretty tasty meals that I would have otherwise not done.

I plan on doing some light running in the mornings next week and plan on keeping the P90X thing going. I will restart marathon training in late June or the beginning of July with a different 16 week training plan for MCM. I am going to scale back my marathon goal at MCM to 3:25:00. We'll see...

MCM Training - Week 1

2010-05-30T10:51:00.000-07:00

This week was an adventure in running too much. I ran 6 days this week and covered 49.5 miles for an average of 8.25 miles per day this week with a long run of 12 miles. I did my first two double run days of 4 miles in the morning and 4 miles in the evening. These were not too bad I had much more trouble with my 8 miles straight days on Tuesday and Thursday. I had to remember to slow down when the temperature is too hot and really need to relearn how to refuel on the run.

I say that this was a trial of running too much because I have probably given myself a bit of ITB soreness (aka, runner's knee) and this is most likely due to trying to run too much too soon. I have no swelling, just tenderness, so I do not think it is serious. I probably need to follow the RICE principle (rest, ice, compression, and elevation). I plan to rest today and maybe even tomorrow if the pain is consistent with yesterday and today then I'll resume the training.

Road to Boston Qualifier at MCM

2010-05-17T07:01:00.000-07:00

I have completed another race - my sixth since picking up running in Summer 2008. Since my body has transformed from my 6'4" 211 lbs frame to 185 lbs over nearly 2 years and I've covered more than 1,640 miles in that time. I feel my potential to become pretty good at this running thing so I am assessing my goals. The only goal I have that is somewhat long term is to "Boston Qualify." I turn 35 this year, which requires that I cover the 26.2 mile distance in a certified race in 3 hours 15 minutes. Where do I stand with regard to this goal? Well I decided to look at the age graded score for this race time compared to my current race times.

Race #1 - Baltimore Half Marathon 1:51:57 - Age Graded Percentile 33 (52.98%)

Race #2 - Jug Bay 10K 00:46:21- Age Graded Percentile 33 (58.6%)

Race #3 - Frederick Running Festival Marathon 4:03:27 - Age Graded Percentile 33 (51.31%)

Race #4 - Baltimore Running Festival Marathon 3:58:19 - Age Graded Percentile 34 (52.42%)

Race #5 - Cherry Blossom 10-Mile Run 1:12:57 - Age Graded Percentile 34 (61.33%)

Race #6 - Armed Forces 5K 21:07 - Age Graded Percentile 34 (62.08%)

I have definitely gotten better with more training and base mileage. It may appear that I do better in the shorter races, but since I have been perfecting my training regimen and getting more base mileage in I should be able to do better in all race lengths.

So, the age graded percentile for a male of 35 years running a 3:15:59 marathon is 63.74%, which is an entirely feasible goal if I train hard through the Summer. I will set up some benchmark races this Summer to see if I can really do it at MCM this year. I think that I'll need to get the following:

Race A - 10K - 42:00:00
Race B - Half-Marathon - 1:33:00
Race C - 5K - 00:20:00

I've got the training plan to do it (see here) now for the work. Progress will be logged.

Armed Forces Week 5K Race Report

2010-05-12T18:24:00.000-07:00

Armed Forces Week brings an annual 5K to my workplace and I never noticed it before I started running. I used to sit in the traffic jam that is our parking lot wondering why am I seeing a stream of people prancing by my car and why I can't drive over them so I can get to work. Last year I sat enviously on the sidelines while I watch the winners, some of whom I knew quite well, finish strong in quite impressive times (like 17 minutes). I was on the sideline last year because I had just finished my first marathon 2 days earlier and didn't feel like I could run without pain (a good thing too). I promised myself I would get out there in 2010 and show some guys a thing or two about how seriously I am taking this running hobby.

So, this year the day finally came where I registered for this event and I put together a training plan to help me get it together so I could run well. I took my finish time from the Cherry Blossom 10-mile run and set my sights on a 21 minute or better finish time base on the results of the McMillan Running Calculator. I scraped a plan from the last 5 weeks Running Planet's 5K Program for Advanced Competitive runners and set out on at least 150 miles of training with twice weekly speedwork, the most significant about of speedwork I have ever done.

I had been really suffering from allergies in the week prior to the race and had been so busy and sick that I skipped the last 3 runs I had scheduled before the race. No excuses. I figured that I would be fresh, but I had to take an extra strength Benedryl and Tylenol before the race.

I signed up with a team of guys and gals that I work directly with. We called ourselves the Running Problems. Our senior management had a group of run/walkers called Problem Runners. There was one guy, Scott, that I decided to run with on our team. He had claimed that he will get sub-20 minutes in this race and I let you know he got close or surpassed that goal in this race.

When the gun sounded we took off. Scott and I were near the front. We barreled down the street and up the hill. I looked at my Garmin and yelled to Scott, "we are going too fast!" My watch showed us pacing at 5:20/mile. I planned on making the first mile 6:30, but Scott's response was, "we've gotta drop the riff raff," which I assume were the jokers who didn't know how to race and would eventually come back down to earth. We slowed too as we went through some uphill stretched and finished the first mile at 6:19. That was my fastest one mile since 1992 when I ran a 5:20 mile to show a very fast offensive lineman that he could not beat me in a race. I decided to settle back but Scott was pushing ahead. I surged a bit to try to stay with him, but was not comfortable and decided to let him go. I saw my goal second mile time slipping away as I did mile two in 7:10.

I was now past midway and had entered the "go zone" according to Greg McMillan's race planning newsletter topic that came to me very conveniently the day earlier. I was supposed to run out the first mile in a pace about 10% faster than my goal race pace (6:30). I was then supposed to settle back into a fast rhythm pace until midway and then begin to try and pick off people or have personal fartlek run. I stayed close to an older guy with a smooth stride, but wasn't interested in catching, much less passing people in front of me. I was beginning to hurt and was looking for a soft landing even though I knew there was none. I had 800 meters to go and I just could not fall apart that close. I was supposed to kick then. I had plenty of kick to close in what McMillan says is the "get time zone." I was explicitly told not to wait until I see the clock because you cannot make up that much time when you wait that long. But, as expected I got to watch the clock count up 20:56, 20:57, 20:58, ..., 21:06. I sprinted the last 400 meters using my long strides that look impressive, but do little to give the speed of a sprint.

I barely missed my goal, but I am now hungry for more. I liked the race. I liked that I saw so many friendly, familiar faces and I like the 5K distance. To me it will hurt more than the longer distances, but it feels anaerobic like you are lifting weights. Short controlled, movement that when you do it right you will get more strength and endurance. I will race more 5Ks this Summer. If I break 20 this year I am going to try for a BQ at the MCM.

Return from Daily Mile

2010-05-07T08:05:00.000-07:00

This blog is a training journal. I have been writing my distance running training notes in here for more than a year since I took the sport seriously about a year ago. I use the Buckeye Outdoors Training Log to hold all my daily miles, but this blog is where the workout specifics have been kept. I use Garmin Connect to sync the miles, pace, and distances from outdoor workouts, but I run on a treadmill often so Buckeye captures the totality of the miles I've run.

Recently, I have dabbled in the Daily Mile website, which is essentially Facebook for runners. It captures your workouts, syncs from you Garmin, and has a good deal of fields for additional running metadata like temperature outside, how do you feel, intensity of the workout, etc. Its a nice idea but I don't think that I will abandon this blog to tracking my training for it.

I've run a lot since my last blog entry 36.53 miles over 7 runs, in fact. I am less than a week away from my first 5K race. I think that I'll hit sub-21 for this. Training has been tough, but I think that I have learned a bit about myself through this training. I plan to run at least one more 5K and return to the Jug Bay 10K after the MCM this year to beat my 10K PR (46:27).

I'm back from not blogging for a bit, more to come...

Speedwork - Acquire the confidence

2010-04-27T18:58:00.000-07:00

Speedwork is serious business. I set out today for some punishment, 5 x 1600m (1 mile) intervals at 5 seconds faster than 5K pace, followed immediately by 4 x 400m at 15 seconds faster than 5K pace. My planned for pace for the 5K will be 6:45/mile. The results now, analysis later:

Mile 1 - 6:34 (-11)

Mile 2 - 7:02 (+17)

Mile 3 - 7:00 (+15)

Mile 4 - 7:05 (+20)

Mile 5 - 7:11 (+26)

Average - 6:56/mile

400m intervals (paces in min/mi)

Interval 1 - 6:11

Interval 2 - 6:25

Interval 3 - 6:35

Interval 4 - 6:36

This workout was really anaerobic. I could feel the strain in muscles as if I were doing heavy squats or lunges. I believe that I held my form well: back straight, head held high, knees lifting, etc. I spent a lot of time trying to judge my pace. If I just take off thinking that I'll hold the pace for a mile I almost always am faster than a 6:40/mile pace, but I often need to rely on stride lengthening to rest mid-mile. I have always left myself with a considerable reserve of "kick" left to finish a mile, but have never used it (this should be a note for future workouts).

I wonder if these speed workouts for my 5K and the 10-miler have taught me to handle a faster pace for the mile. I have never done so much speedwork. If I train this Summer for a few 5Ks along with some marathon-specific training I am hopeful for a 3:20 marathon at MCM this Fall. The McMillan Running Calculator predicts a 3:19:51 marathon for me if I can get a 20:30 5K, which seems entirely possible given my current abilities.

I have two weeks until the Armed Forces 5K. I have 3 more speed sessions. I want to hit the mark in one of them. I have got to stop being afraid of working too hard to last the distance - I have enough training and strength. As I was told today in my mid-cycle review at my job. I have been selected to be senior leader I must acquire the confidence, no one can teach me to go to the next level, I am on my own.

Sunday Long Run (8 mi - 1:04:17 - 8:01/mile)

2010-04-25T14:40:00.000-07:00

Short Beaver Dam Road Loop – 8.01 mi / 01:04 08:01 pace

Today's workout was to run 8 miles with the first 6 miles at an easy pace. I was supposed to speed up to 15 seconds per mile less than 10K pace for mile 7 and then speed up again to 5K pace for mile 8. I couldn't do it, but I did push the pace up to 7:16/mile for the last two.

On another note, I am slowly going on social media overload, but pretty much saying the same thing on each of them. I am on Facebook, Twitter, Blogger (here) and some running sites Active.com, Runner's World the Loop, and the Daily Mile. I really have a one track mind. I am always writing about running. I guess this is because it is my hobby and I started this to track my workouts.

Saturday Easy Run by lkwheel at Garmin Connect - Details

2010-04-24T12:58:00.000-07:00

Today I dropped the boys off at First Tee golf class and went for a run on the Paint Branch Trail, which had me winding around the perimeter of my first Bachelors Alma Mater University of Maryland College Park. It was Maryland Day on the campus so I could hear the music and people as I scampered past the Comcast Center. I had never run this path before and I will now add it to my rotation of running paths.

I was supposed to do an easy five miles today, but my breathing and effort level was probably a bit above the easy pace. I did the five miles in 37:40 a 7:32/mile average pace. While running I saw a couple jogging and the man was doing so barefoot. His steps appeared so light and easy I can now see why many in the running community advocate for barefoot running. I personally don't think I'll be doing it, but sometime this year I'd like to transition to less shoe. Though I love my Vomero's I can see that they are a bit heavy and control my foot motion more than I want them to. I think I'll get some Nike Frees to start my transition down to less shoe.

Saturday Easy Run by lkwheel at Garmin Connect - Details

Thursday Speed Workout (3 min fast, 3 min jog)

2010-04-22T19:02:00.001-07:00

Speedwork is hard, but sometimes enjoyable. My buns and calves are feeling the workout even now 3 hours after the run. I ran 5 repeats of 3 minutes at a pace 20 seconds faster than your 5K pace, jogging for 3 minutes between each interval.

Intervals

0.47 mi - 6:22/mile
0.48 mi - 6:18/mile
0.45 mi - 6:36/mile
0.45 mi - 6:35/mile
0.45 mi - 6:36/mile

Total - 6.02 mi in 48.19

Tuesday Quality Workout (Ladder Workout)

2010-04-20T17:42:00.000-07:00

Today's workout: Standard one mile warm up, ran 1 x 400/800/1600/800/400 super sets. Run 400 meters at 15 seconds per mile faster than 5K pace, 800 meters at 5K pace, 1600 meters at 10K pace, 800 meters at 5K pace and 400 meters at 15 seconds per mile faster than 5K pace with no rest in between. Jogged 800 meters to cool down.

I put the effort in on this workout during lunch at work. This was not your run of the mill lap around the track. I really felt tired at the end of the workout and had to put my hands on my knees and catch my breath. That to me is success. I don't often run to exhaustion and I recovered really quickly.

I need to learn my watch a little better. I don't have good data for the accuracy of my paces on the stages of the run, but the pace is a slight curve in the general range of my goal paces. The first 400 meters was definitely too fast - the first mile was in 6:37. The 10K pace (middle mile) was too slow and the final 1200 meters was also probably too slow, but the last 400 was right on the 6:30-ish pace I was going for.

Test 5K in 21:51 (7:01/mile)

2010-04-18T12:53:00.000-07:00

Today's workout was a test 5K race to be run at my 10K pace. I plan to run the Armed Forces Week 5K in 4 weeks at a sub-21 minute goal time, which is a 6:45/mile pace. Most predictors think you lose 15 seconds off of your pace when going from 5K to 10K, so the goal pace today was 7:00/mile.

I decided to do this run on the treadmill and set the pace to 8.5 mph (7:03/mile). I ran a slow 1 mile warm-up and then started in. I actually thought of quitting on the run several times starting around 1200m. I was glad that I was on the treadmill because I had the visual stimuli to keep telling myself I just need to hold on for one more mile, or you can do another lap, or even you can manage any pain for 800m. The bottomline is that I made it and feel like I am on pace to get the time I was looking for. I let the last 0.1 mile go at 9.5 mph with plenty of kick left in my legs.

Good luck to everyone tomorrow running Boston. Hopefully I can join the qualifiers by 2012.

Thursday Speed Workout (600/1200s)

2010-04-15T16:29:00.000-07:00

The plan today was to do the standard one mile warm up, then run 3 x 600/1200 meter repeats. I had to run the 600 meters at 20 seconds per mile faster than 5K pace, then slow down to 5K pace for 1200 meters.

This workout was done on the treadmill because I had to get my daughter to ballet practice. It was a challenging workout. The 600 meter pace was run at 9 mph (6:40/mile) the 1200 meter was at 8.5 mph (7:03/mile). I think the 600 meter run was a tease to get me used to the surges that a 5K run may require out of my pace comfort zone in order to achieve my goal time. The 1200 meter portion is intended to teach me to recover at the pace I want to run at. It is funny how a quick pace can be recovered from at a pace only 20 seconds per mile slower.

Wednesday Easy Run

2010-04-14T17:13:00.000-07:00

Today's workout was to run 5 miles easy with 5 acceleration strides. My legs felt really dead due to last night's track workout, but I have to put in the work. I have talked a lot of junk about running sub-21 in the office 5K on May 12th. I plan on living up to this big talk so I am following an advanced training plan on the running planet website.

5.02 miles in 39:18, a 7:49/mile pace

Splits

Mile 1 - 8:08

Mile 2 - 7:46

Mile 3 - 7:40

Mile 4 - 7:37

Mile 5 - 7:48

Tuesday Quality Workout (5 x 1600m: avg pace 7:04)

2010-04-13T16:21:00.000-07:00

The Cherry Blossom Race has been completed and I am now preparing for my next race - the Armed Forces Week 5K. Today's workout was run at the local track:

Standard warm up. Run 5 x 1600 meter repeats at 5K pace. Jog for 400 meters between repeats. Cool down with 800 meters of jogging.

The total mileage was 7.75 miles in 1:02:21.

Intervals

Mile 1 - 6:45

Mile 2 - 7:03

Mile 3 - 7:10

Mile 4 - 7:08

Mile 5 - 7:17

It was a miserable rainy day at the track at DuVal High School. I shared the track the DuVal track team. Since I arrived before them and was putting in the work the coach used my effort to shame them into trying harder. It was nice to have the company. I found myself wondering what kind of short distance wheels I have. They must've done a dozen 200 meter sprints. Maybe one day I'll see if I can run with them.

My workout on the other hand was not exactly as planned. I hit the first mile interval in 6:45, which is right where I planned to be, but I did not hold the pace through the remaining intervals. Nevertheless, I am satisfied that I did the workout in spite of being in a cold rain the whole time and struggling with a stiff neck from a bad previous night sleep.

Cherry Blossom Race Report

2010-04-12T16:33:00.000-07:00

The Cherry Blossom 10 Mile Run was a complete success for me. I love setting a goal and then hitting it on the nose. I told myself for weeks that I'd run 1:13, but in the last few days I started to change my goal to 1:16 because I didn't feel confident.

When the race started I lined up in the red corral with the other mid-packers. When they finally let us go (3 minutes behind the lead pack) I ran with my natural projected pace. I dodged around a few people who were taking it pretty slow, but who knows if they were the ones passing me late in the race. I looked at my Garmin often to ensure that I wasn't going out too fast. I maintained very even splits for the entire race and the first two miles were my slowest as I planned.

My declared plan was 2 miles 7:40, 4 miles 7:30, 2 miles 7:20, last 2 miles give it all I've got. I stuck to the general structure of this plan, but actually felt really fresh. Running the mostly flat course in the great weather must have really had an effect on me. I kind of felt mile 9 on the way back from Hains Point, but I focused on a person I wanted to beat who was picking up the pace.

This girl in pink shorts passed me and I decided that she would not beat me, but slowly she left me behind as we approached the end so I found another target. A man and his son were ahead of me. His nine year old must have joined him from the sidelines and was keeping pace with him for at least a quarter mile. Worse yet, they both stayed ahead of me! I had enough, I picked up the pace with about a half mile to go and said, "Way to go, kid" as I passed them both. Then I stretched out for an almost all out dash. I hit a 4:50 pace for the last 100 meters or so and finished with my best mile of the race. I ran a negative split and hit my goal time with the unofficial 01:12:57 (Garmin said I did better). Good enough for 935 out of 6,881 men and 211 out of 1,402 men in my age group.

I feel very accomplished and that I have quite a bit of improvement in my racing skills to go. I know that I can close better than I did - I should've left a bit more on the course.

Splits

Mile 01 - 00:07:33

Mile 02 - 00:07:22

Mile 03 - 00:07:03

Mile 04 - 00:07:20

Mile 05 - 00:07:19

Mile 06 - 00:07:13

Mile 07 - 00:07:21

Mile 08 - 00:07:16

Mile 09 - 00:07:08

Mile 10 - 00:06:57

Last run before Cherry Blossom 10 Mile Race by lkwheel at Garmin Connect - Details

2010-04-08T16:06:00.000-07:00

Last run before Cherry Blossom 10 Mile Race by lkwheel at Garmin Connect - Details

Simple run trying to focus on striding with full range of motion. I put down 3.58 miles in 27:12 for an average pace of 7:35/mile. I haven't hydrated very well during this taper and need to really focus on getting a lot more water down before the race. This was the last scheduled run before the race. I feel good and am now going to rest and hope for the best.

Tuesday Easy Run (4.70 mi - 35:59 - 7:38/mile)

2010-04-06T18:57:00.000-07:00

I hated every minute of training, but I said, "Don't quit. Suffer now and live the rest of your life as a champion." ~ Muhammed Al

Heatwave today. I ran after cooking dinner in the dark of night, but it was still hot. It made a fairly brisk run a little more challenging. I ran wearing my reflective vest through just about every street and cul-de-sac in my neighborhood to total about 4.7 miles int 36 minutes a 7:38/mile pace. I feel that the 7:24/mile pace I predict for the Cherry Blossom will be tough, but I have trained and should be able to do it if I have the guts.

Tuesday Easy Run by lkwheel at Garmin Connect - Details

Tapering toward Race Day and Vacation

2010-04-02T15:03:00.000-07:00

I have been putting together a series of race pace runs that are actually fairly easy to maintain from 3 miles to 6 miles. I feel like I can run the 7:30-ish pace for the full 10 miles no problem. This becoming more apparent as I am getting more rest and can run with energy. I was on vacation this week and ran only one time while relaxing at the beach, but the 7:00/mile pace over 2.61 miles I maintained was pretty easy. I have a little over one week left until this race and am feeling strong.

Friday 5K tempo run (1 mile warmup, 5K in 21:56, .9 mile cooldown)

2010-03-26T08:33:00.000-07:00

Today's run was a test of my fitness. I wanted to run a fast-ish 5K race as the tempo phase of my 5 mile run. I ran a real leisurely mile at 9:13/mile pace then I set the treadmill for 8.5 mph (7:03/mile pace) and ran 3.1 miles (5K). I held the pace the whole time and had to fight myself not to "kick" the last half mile since this workout was supposed to be my easy run I missed on Thursday. I finished the remainder of the fifth mile with 6.5 mph setting to about 800 meters and 7 mph for the last half mile. Total: 5 miles - 39:08 - 7:50/mile pace.

This was nice confidence boost because I have rarely tried to run that fast for a sustained period and it actually felt kind of easy after my system stopped freaking out at 1 mile. Its funny that this speed thing really is about guts IMO. I have not been used to overcoming the freak out thing your body goes through when it is testing its thresholds, I suspect this is the same for everybody. Let me try an analogy with skiing. If you are a relatively new skier and you go to the top of your first blue square slope you'll see a hill that you can't walk up and would have to slide down. You would think, "I am going to fall if I ski that thing and it's going to hurt," but if you are prepared you won't fall. You will start to go fast down the hill and be scared. You will "freak out" but when it's time to make that first turn, you just make it like you did on the bunny slopes. Then you make the next turn and the next. Sometimes you will decide to slow down, but you realize that if you are in control at the higher rate of speed why should you slow down. It doesn't even feel appropriate. So, my point is that I have trained to be faster, I have done the work I can run faster if I choose to I just have to not let the freak out win.

Wednesday Interval Run (6:52, 7:21, 7:07)

2010-03-24T16:53:00.000-07:00

I ran three 1 mile repeats at my 10K pace today in and around my neighborhood. I don't remember if I have ever run intervals on a true street run before, it is quite a challenge. When running in the street you can let your mind drift or focus narrowly on your run. You have to see the road. You have to dodge parked cars and wave to your neighbors. It is not an ideal place to struggle to maintain your pace and that is what I did today. Even though my elevation gain according to Garmin was a measly 301 ft, running around my neighborhood calls for tackling some serious hills.

Struggle aside, I am encouraged that I can challenge myself week in and week out with a hard workout like this an complete them. The Wednesday interval training may be just what I needed to prove that I can run faster than before.

Garmin Connect -
Activity Details for Wednesday Interval Run (6:52, 7:21, 7:07)

Tuesday Easy Run (4.02 mi - 31:03 - 7:43/mile)

2010-03-23T13:02:00.000-07:00

Since I stayed late at work last night, decided to run before work. I went to the WB&A trail and pounded out a simple four mile run. I knew that I want to negative split and would've been fine with an 8:30/mile pace, but I ended up running - 8:15, 7:50, 7:40, 7:05 splits.

Garmin Connect -
Activity Details for Tuesday Easy Run (4.02 mi - 31:03 - 7:43/mile)

Sunday Long Run (11 mi - 1:33:03 - 8:27/mile)

2010-03-21T08:44:00.000-07:00

The long run today felt hard. I did my around the towns of GlennDale and Bowie route for 11 miles with the intent of getting the last four miles in at my goal 10 mile race pace, but it was not to be. I stepped it up at mile 6 and my 7 never quite achieving the 7:15/mile pace, but I did have the energy to push mile 8 and died on the 177 ft climb at mile 9. It was 9:00/mile time from then until I arrived back at the house.

Nice thing that happened was the many familiar faces I saw as I ran, especially when I saw my family driving to the dog park when I was coming down 197. I've got to get dressed and join them now.

Garmin Connect -
Activity Details for Sunday Long Run (11 mi - 1:33:03 - 8:27/mile)

Saturday Easy Run (8.01 mi - 1:05:15 - 8:08/mile)

2010-03-20T13:02:00.001-07:00

Some workouts are just not too good. I sprinted out the door today and didn't know what I would focus on. Should I do a 5K tempo after a mile warm up or should I do an 8 mile progression run. I threw on my new "easy" run pace for a few miles (7:45-ish) and felt fine. I cruised along sub-8/mile paces for 5 miles then I had to back off because a pain in my abdomen. My horrible lunch of microwaved, frozen Mexican food warned me that it was not going to give me much in the way of nutrients and that I could take some gas for my troubles.

Also the weather today was definitely in the upper 70s and my water bottle was used for a quick shower rather than a drink. So, I basically didn't have anything in the tank to make the run a negative split.

Splits
Mile 1 - 7:57
Mile 2 - 7:43
Mile 3 - 7:36
Mile 4 - 7:52
Mile 5 - 7:59
Mile 6 - 8:15
Mile 7 - 9:04
Mile 8 - 8:39

Total - 8:01 mi - 1:05:15 - 8:08/mile
Garmin Connect - Activity Details for Saturday Easy Run (8.01 mi - 1:05:15 - 8:08/mile)

Thursday Easy Run (5 miles - 39:19 - 7.51 min/mi)

2010-03-18T17:19:00.000-07:00

I was treadmill bound today even though it was a beautiful day outside. I have been training recently to increase my threshold paces. I have imagined my 10K pace to be 7 min/mi and easy run pace at 8 min/mi. So far so good. I am able to complete each workout.

Reading back in my log I remember being fearful that I could maintain an 8 min/mi for the 10-mile race. During training I have twice beaten that time goal over the distance, most recently on Sunday. Now I want to accomplish 7:21 min/mi pace (1:13:27) for the 10-mile race. In order to get that I plan to 40 minute tempo next Tuesday and 50 minute tempo run on Saturday the 27th at my tempo run pace 7:08 to 7:27 min/mi.

Wednesday Mile Repeats (6:58, 6:52, 6:58)

2010-03-17T18:16:00.000-07:00

Today I got a run in outside on the WB&A trail 3 one-mile repeats at 10K race pace. 1 mile warm up, .25 rest between repeats, 1.8 mile cool down. I spent the time trying to feel out the 10K pace, which will be 10 - 15 seconds faster than my targeted 10-mile race pace. I was definitely working hard to make the paces today, but I can manage a 6:55 min/mi pace.

Splits (rest periods not shown)

Warm up - 1 mile, 8:29
Mile Repeat 1 - 6:58
Mile Repeat 2 - 6:52
Mile Repeat 3 - 6:58
Cooldown - 1.8 mile, 13:50 (7:41 min/mi)

Totals - 6.56 miles, 51:19, 7:49 min/mi

Tuesday Easy Run (5 mi - 40:24 - 8:05 min/mi)

2010-03-16T18:29:00.000-07:00

Treadmill run this evening. I got in a good five miles even though I had little passion for it. The Spring forward had a bad effect on my family's sleeping pattern and we have been dragging a bit. I am just trying to maintain my fitness and keep the weight dropping for the race. I still intend on racing at 182, but the brownies and chocolate ice cream are not helping.

Wonderwife has ordered me a new pair of shoes and I am greatly appreciative. They haven't arrived yet, but she got me a new pair of Nike Vomero 3s, which were the shoes I started running in. My Vomero 4s are quite worn out with 846 logged miles on them. I couldn't ask for a more supportive wifey.

Sunday Long Run (11 mi - 1:28:35 - 8:03 min/mi)

2010-03-14T11:10:00.000-07:00

Through running the streets in my area I have become aware that the Glen Dale area has a lot of bats. As I was running the WB&A trail from Race Track Road to Annapolis Road I crossed under Glenn Dale Road in a tunnel. My footfalls flushed out about 20 bats who were apparently living in the light fixtures above me. I am not afraid of much, but I don't fancy the idea of a bat attacking me. I have been buzzed by bats before when running down Prospect Hill Road and know that they are not skillful fliers and can run into you.

On my return trip to Race Track Road I again galloped through the tunnel, but this time the bats weren't moving when I entered the tunnel. I relaxed only to have the bat's great granddaddy get startled and fly out of the end of the tunnel before I exited. Needless to say this cause an adrenaline rush that had my splits drop for the remaining miles.

Today's splits
Mile 1 - 7:57
Mile 2 - 8:09
Mile 3 - 7:57
Mile 4 - 8:02
Mile 5 - 7:51
Mile 6 - 8:55 (with a 1:30 minute walk)
Mile 7 - 7:57
Mile 8 - 7:54
Mile 9 - 7:54
Mile 10 - 7:28
Mile 11 - 8:23

Garmin Connect - Activity Details for Sunday Long Run (11 mi - 1:28:35 - 8:03 min/mi)

Peaking for Cherry Blossom 10-mile Run

2010-03-13T14:02:00.000-08:00

It was supposed to be an easy run, but I decided to do a 3-mile tempo just shy of my 10-mile race pace. Since it is raining pretty bad here, I ran on the treadmill. The following were my splits:

Mile 1 - 8:34
Mile 2 to 4 - 7:30/per
Mile 5 - 7 mph (.6), 9 mph (.3), 10 mph (.1)
Totals - 5 miles, 38:52, 7:46 min/mi

The run was surprisingly easy. I think this week's mile intervals going sub-seven minute pace flipped a switch. I will try to start re-classifying my easy runs as 7:30 pace. Another indicator that I am peaking is that my weight is down to about 186. I started training in November and was probably 200 lbs at my heaviest. I will likely be 182 on race day.

Thursday Recovery Run (5 mi - 41:49 - 8:22 min/mi)

2010-03-11T18:30:00.000-08:00

Easy recovery run on the treadmill tonight. I ran four miles at 7 mph (8:34 min/mi) and the last mile at 8 mph (7:30 min/mi). I am thinking about making my easy run pace 8 mph. This pace is not easy, but I hope to make it so. I think that my easy pace should be one that I don't have to huff and puff to catch my breath.

Wednesday Key Workout 3x1 mi intervals (6:44, 6:50, 6:56)

2010-03-10T17:14:00.000-08:00

First things first, I totally kicked butt in today's interval workout. I did three 1 mile intervals in 6:44, 6:50, and 6:56. This was not really expected. The target was to run a 10K pace, which I thought was around 7:15 min/mi for me. My splits were as follows:

Warmup - 1 mile (8:35 pace)
Interval One - 1 mile (6:44 pace)
Rest - .25 mile
Interval Two - 1 mile (6:50 pace)
Rest - .25 mile
Interval Three - 1 mile (6:56 pace)
Rest - .25 mile
Cooldown - 1.77 mile (7:41 pace)

Total - 6.52 miles in 55:43 (including rest)

The mental side of running has been my current focus. I have finish many "tough" workouts without gasping and feeling totally expended. Do I have the ability to push myself to achieve my best? How long has it been since I have left myself "gassed" with my hands on my knees? How come I've never puked from a really tough run? I used to ask myself all of these questions and have resolved to no longer do so. Instead I will relax. Relaxation is the key.

The endless, doubting questions were a waste of time. I needed to clear my mind and focus only on running easy, with good form. I didn't bring my iPod this time preferring to uncomplicate my mission of finding the pace I thought was most probable for a 10K effort. I have not run an official 10K in a year and a half but last Summer I gave a personal 10K a decent go (48-ish), so I knew that a mid-seven minute mile pace was in my reach. I ran until I felt the need to mouth breathe just to get enough oxygen, but I knew I had enough leg strength to keep from having to walk. Each interval felt about the same in exertion, but I played around with stride length to hold back the fatigue.

I am happy to have found this kind of results in my efforts. I think that it is a measure of my fitness to have tried a workout such as this and exceed my expectations.

Tuesday Easy Run (5.23 mi - 45 minutes - 8:36 min/mi)

2010-03-09T18:22:00.000-08:00

Malcolm Gladwell, the author of The Tipping Point, makes the claim in his book Outliers: The Story of Success that the best way to be truly excellent at something is to spend 10,000 hours honing your skills with focused practice. If true I am due for a truly breakout performance by my 40th birthday. I started running in earnest in August of 2008. Since then I have logged 220 hours of running into my Buckeye Outdoors account following some kind of training plan or another.

Right now I am an average runner. My age-graded race results are just barely over the 50th percentile. For as much as I talk about running I'd like to do better than average. I do believe I put in the work, so maybe the only thing I am lacking is the years of practice. The good news is that I am on my way.

Now, I should probably try to think about logging more time at another aspect of life that I could stand to be excellent in.

Sunday Long Run (11.01 mi - 1:34:25 - 8:34 min/mi)

2010-03-07T09:59:00.000-08:00

Oh joy, Spring is coming! I ran my long run outside this beautiful, bright Sunday morning without have to dodge barely any snow piles. My goal was to run a an 8:30 min/mi pace and throw down a race pace for the final two miles. I picked up the pace a bit too late on mile 10 to get that mile to 7:45, but mile 11 fell in 7:44. Training is going well. Only five weeks until the race.

Garmin Connect - Activity Details for Sunday Long Run (11.01 mi - 1:34:25 - 8:34 min/mi)

Saturday Hill Run Workout (5.83 mi - 49:34 - 8:30 min/mi)

2010-03-06T17:29:00.000-08:00

The reason I run is mostly due to my interest in analyzing data. This blog was started to deliver my report on analyzing OPM data for interesting vocational trends and patterns in my Data Visualization grad school course. I got a Nike Plus kit after seeing its capability for capturing your running data using an accelerometer. My wife bought me a more Garmin Forerunner 405 GPS watch for Christmas last year and this wonderful device captures running data such as elevation gain and loss, geo-location data, and speed. I have always been interested in how the data it provides can answer questions I have, such as if "I do a hill workout what percent grade is some of the lengths of my running course?"

Using my watch's collected data I determined that a hill I have been eying for a long time is 0.30 miles long and has a rise of 130 feet over that distance. That equals have the data I need to calculate the percentage grade - rise over run, remember Pythagoras? The grade formula is: grade percent = rise / run. This yields a grade length of 8.228%. Now the days when one has to pull out a pen and paper to calculate this may be forever over using the Wolfram Alpa knowledge engine. Just phrase your question properly and the answer is yours and the formula if you want it (see - http://www.wolframalpha.com/input/?i=1580+feet+run+130+feet+rise).

So, as far a running goes I did four hill run ups. I ran up the hill at a steady pace, jogged back down and repeated it. I did only four because it was getting dark and fairly cold for what I dressed for.

Cheers

Garmin Connect - Activity Details for Saturday Hill Run Workout (5.83 mi - 49:34 - 8:30 min/mi)

Thursday Easy Run (4 mi - 34:03 - 8:31 min/mi)

2010-03-04T17:54:00.000-08:00

I ran today to get back to my Chipotle burrito. I was enjoying a barbacoa burrito with tomatillo hot salsa for dinner, but I did not want to be so full that I could not summon the will to run. So I started with my simple 4 mile run today on the treadmill just to maintain my base endurance. I ran at a 7 mph pace (8:34 min/mi) increasing the pace for the last quarter mile to 8 mph.

Now, back to the burrito. Yummm.....

Wednesday Key Workout (6.01 mi - 51:09 - 8:30 min/mi)

2010-03-03T17:44:00.000-08:00

One mile warm up followed by 3x1 mile repeats at 10K pace (7:03 min/mo i) with one lap walks in between. Finished up with a 1.25 mile cool down lap (at 8:00 min/mi). Not too hard a workout. I don't really believe that I am at that 10K pace, but I'll try to prove it soon.

Tuesday Easy Run (4 mi - 32:40 - 8:10 min/mi)

2010-03-02T18:29:00.000-08:00

Another four miles on the treadmill. I only wanted to get the minimum standard miles in for my 10-mile race training regimen. Four to seven miles were ordered for an easy recovery day after my "long run" on Sunday. What the heck is a "recovery run" you ask? Some believe that the recovery run increases blood flow to the legs and removes the built up lactic acid from a previous hard run. Others believe that the recovery run gives the runner a chance to recruit additional muscle fibers due to the fibers that are normally used being allowed to rest from a previous hard workout, which should increase overall strength.

Bottom line is, I don't think I am doing it right or calling it the right thing. If I do a "recovery run" after a hard workout this may make sense, but since I am doing this after a rest day I should just call it what it is: a chance to warm-up for another week of my endurance base building.

Sunday Long Run (9.83 mi - 1:25:08 - 8:39 min/mi)

2010-02-28T08:39:00.000-08:00

Six weeks to go until the Cherry Blossom 10-miler. I completed a challenging 17 miles this weekend. Funny, when begin training for my marathons those 17 miles will be just a Sunday run. I just glad that I can get out and run outside again.

Garmin Connect - Activity Details for Sunday Long Run (9.83 mi - 1:25:08 - 8:39 min/mi)

Saturday Key Workout (7.07 mi - 55:51 - 7:53)

2010-02-27T14:54:00.000-08:00

The idea was to do some time at my goal 10-miler pace. I thought about going one mile for a warm-up then alternate one mile at target pace and one minute of an easy pace until I reached seven miles. I was running for the first time in Greenbelt Park and thoroughly enjoyed it, but I had to adjust to the terrain.

My first reality check was the fact that the hills were pretty intense and second I had to find my way around the first lap. I tried to find my goal pace, but was working too hard to adjust to the hills to hit the mark. So, I adjusted a bit to the new course. I could run a 3K lap around my parking area and then recover with a walk. I began to find a pace around 7:45 min/mi I will have to push that time down a bit.

Garmin Connect - Activity Details for Saturday Key Workout (7.07 mi - 55:51 - 7:53)

Thursday Interval Workout (6 mi - 49:15 - 8:13 min/mi)

2010-02-25T17:46:00.000-08:00

It's time for me to get serious about a goal time for this 10-miler. I have toyed around with 8 min/mi pace for the 10 miles, but since I've already done faster in training I'll have to pick a faster goal. I think I've settled down on 7:30 min/mi, which will give me a 1 hour 13 minute race time. So, now I have got to figure out how to train for that.

I think I need a key workout each week to test out my running strength. I am going to do it based on training interval distances at my goal race pace until it becomes easy. Today, I planned to run a warm-up followed by three 1 mile intervals at goal pace followed by a minute and a half of jogging. I managed to do the intervals. Next key workout has to be on a Saturday where I will go for seven 1 mile intervals with a jog break.

Wednesday Aerobic Interval Work (4.06 mi - 32:53 - 8:05 min/mi)

2010-02-24T16:39:00.000-08:00

Was supposed to do 5 to 8 miles of aerobic intervals (15 secs hard, 45 secs easy). The cold and the need to cook dinner cut the run distance a bit. I decided to take the run inside the neighborhood and ran nearly every street and was surprised to find how easy it was to get 4 miles in under the street lamps - two 'out-and-backs' would've done the trick.

Garmin Connect - Activity Details for Wednesday Aerobic Interval Work (4.06 mi - 32:53 - 8:05 min/mi)

Tuesday Easy Run (4 miles - 33:29 - 8:22 min/mi)

2010-02-23T17:05:00.000-08:00

I went out this early evening thinking that I was going to run outside on a trail. I drove to the WB&A Trail and found the park's driveway only plowed one lane. I found some way to park my car without getting caught in the snow and decided to find out if the trail had less snow than the parking lot. I trudged about 100 meters and then the snow height grew to about 8 inches deep. I turned around and drove to the local high school track. The track was not plowed.

I just scooped up some dinner for the family, went home and jumped on the treadmill for a four mile jaunt. I started slow at 6.7 mph (8:57 min/mi pace) then stepped it up to 8 mph (7:30 min/mi pace) for the third mile. I then ran the last mile at 7 mph for three laps and sprinted the last lap at 10 mph (6:00 min/mi).

Sunday Long Run (9.68 miles - 1:19:19 - 8:11 min/mi)

2010-02-21T14:01:00.000-08:00

I ran outside today for only the second time this February. It was glorious. I scheduled a long run of 10 miles, but had a bit of a time crunch so decided to cut it short. I did two laps around the neighborhood and my legs remembered what hills felt like. Mostly even splits between 7:50 and 8:30 min/mi paces, nothing too strenuous. Much to my surprise was the fact that I weigh under 190 for the first time this year, which is weird given this weekend I have been eating Ledo's pizza and Five Guys cheeseburgers.

Note: Since I've been running most recently on my treadmill, trails, and city sidewalks I forgot what running on roads is like. Road camber (the tilt on either side of the street intended to assist drainage) stinks. I think my right leg absorbs more of my weight than left because I run on the left side of the road (which is the side facing traffic in my part of the world).

Garmin Connect - Activity Details for Sunday Long Run (9.68 miles - 1:19:19 - 8:11 min/mi)

Saturday Easy Run (5 miles - 42:37 - 8:31 min/mi)

2010-02-20T06:06:00.000-08:00

Today I ran an easy pace (roughly 6.7 mph or an 8:57 min/mi) for 5 miles with four 400 meter strides at a 9 mph (6:40 min/mi) pace. The average pace over the entire run was 8:31 min/mi.

I have been training for quite some time now without a race. The Cherry Blossom is coming up in 7 weeks but that will be 4 1/2 months of training without a race, but that's expected for a marathon not a 10-miler.

I plan to run outside tomorrow. I hope the WB&A trail is clear of snow.

Friday Cross Train (45 minute elliptical trainer)

2010-02-19T17:06:00.000-08:00

Decided to cross-train today. I did a 45-minute elliptical workout with variable intensity (tension) levels. I accomplished 2,667 revolutions that equal 2.38 miles on the elliptical by my formula: (elliptical stride radius in inches * PI) / a foot multiplied by revolutions over 5,280 feet (one mile).

Thursday Easy Day (5 miles - 41:19 - 8:15 min/mi)

2010-02-18T15:26:00.000-08:00

Squeezed this run in today before my daughter's ballet practice. I gave myself a time limit rather than a mileage goal. Run as many miles as you can before 6 PM. I got started close to 5:15 and hit 7 mph (8:34 min/mi) on the treadmill. I kept that pace for 3.50 miles then picked it up to 7.5 mph (8:00 min/mi) for a half mile. Great it's now about 5:50. So, I said, "One more mile. A quick one." I ran 8 mph (7:30 min/mi) pace and finished the last quarter mile with 9 mph pace (6:40 min/mi).

This was a simple, compressed workout in a little over 40 minutes. I was supposed to make this an easy run, one mile longer than my usual easy run day. Well, that didn't happen, but the workout was good.

Wednesday Interval Run (3 miles - 23:35 - 7:51 min/mi)

2010-02-17T17:18:00.000-08:00

Started off this run determined to run 6 miles of on/off intervals, 45 seconds of a med-slow pace (6 mph) and 15 seconds of a fast pace (9 mph). I did this for one mile then the safety cord popped out of the treadmill causing it to stop. I lost the low motivation I had to run then and just ran a med-fast 8 mph (7:30 min/mi) pace for two miles. I picked it up to 8.5 mph (7:03 min/mi) pace for the last lap and called it a night.

I really want to run outside. I might need to consider running through the parking lots at work to get some runs outside. I saw few guys trying that today.

Tuesday Recovery Run (6 miles - 51:03 - 8:30 min/mi)

2010-02-16T17:57:00.000-08:00

I will be treadmill bound for quite some time. Six miles in 51:03 tonight. Running at 7 mph for 4 miles, a quick walk then up to 7.5 mph for the next mile and a lap. Then closed the run with a 8 mph for the final lap. Nothing to see here, move along.

Saturday Long Run (10 miles - 1:19:39 - 7:58 min/mi)

2010-02-13T17:22:00.000-08:00

Mental Toughness

Woohoo! Today's run might've been my longest, fastest ever negative split run. I ran 10 miles in 1:19:39 a 7:58 min/mi average pace. I ran 7.5 mph (8:00 min/mi) for the majority of the time, but since I planned on walking for a minute at the 6 mile mark I ran a bit faster (8 mph) at 5.75 miles. I slowed down to 4 mph to drank some water and ate a few fruit snacks and got back to running in a bit over a minute. I had serious time to make up in order to get my negative split. I finished 8 miles in around 62:30 minutes. I had to pick up the pace. I increased the pace one tenth of a mph every quarter mile until the last mile when I started running 8 mph and I finished running at 8.3 mph.

My training thus far has not had many negative splits. I negative splitted by a mere 21 seconds, but at that pace I would've been proud to gut it out. I used the Runner's World training predictor to calculate my paces and see my predicted finish times based on my most recent race performance. My 3:58:23 marathon performance proclaimed that I would get a 1:25:53 10 mile race result. I did not think that was right so I put that thought into my training today.

My scheduled workout today was to run 10 miles at 80% of my maximum heart rate. Um... what a max heart rate you say? Well it is a tool used to help athletes target a maximum efficiency from a workout and it is calculated using a variety of fancy formulas, such as 220 - (age * .8). Other than that I know that you typically want to train at 60 - 70% of your maximum heart rate most of the time and attempt to improve your conditioning by training at your 80% max heart rate (also known as the VO2 max) once or twice a week.

That said, I have no idea what my max heart rate is. I don't even know what my resting heart rate is. I know that I did not want continuously attempt to achieve arbitrary levels of intensity. I have no idea how fast I should expect to run but I no that I've never run to the level that I puked. So, theoretically I can go a bit harder. All this coincides with the article read on the mental side of running in the March Runner's World where Kara Goucher saw improvements when challenged to get rid of self defeating thoughts by sports psychologist Dr. Darren Treasure. Of the many takeaways I got from the article I got the affirmation word to use when things get tough, "Fighter." Another thing is that when you want to get better or win in the face of competition you have got to go some places that other people and even yourself fear. You have got to take them into deep water. I gonna have to leave the kiddie pool soon.