Back

I took last week fairly easy after a not so good workout. My back decided to cramp up after the workout, so I have been trying to let it heal before I get back after it. I got in a medium 10 after workout today with Ben. It will be interesting to see how my back responds to today run. If all goes well I will jump back into things on tuesday with a tempo.

Weekend

I had a somewhat long weekend that did not include a long run. I still managed to finish with 66 miles for the week, which is more than enough for me. Saturday morning my memory failed me which tends to happen a lot. I ran a few miles before the big group run from the store and then I did the group run from the store which would have been fine, probably a little long actually. During the group run I told somebody I would add on with them afterwards, completely forgetting that I had run before. So I ended up getting 12 miles in, which was way too much.
Sunday I got in an hour even though I had intended to do a long run. Part of that was from the run the day before and part because I got a bit Hibachi/horrorshow the previous night.
The upcoming week will include some mile repeats and a 4 mile race.

20x400

I had a fun workout this morning at George Masons Track. I had originally planned on doing 16 400s but I convinced myself to go for 20 since I am getting ready for a 10k. I finished the workout with an average 68.0 which I am extremely pleased with. I feel like I am starting to get things moving beyond the typical tempos which I have been going well.

The 1st set went fairly well. The plan was to run them in 70 with 100m jog recovery and I ended up running:

69.4,68.8,69.5,68.9

400 jog between sets except for when I put spikes on and socks.

The next set I decided to go for 68 and this is when it started to get tough. At this point I decided running 68s in flats was becoming tough. I made it through this set hitting the following times:

67.0,68.5,68.5,68.7

After switching into spikes I knew I would still have to stick to 68s:

68.1, 68.3, 69.0, 67.7

There was no question that I was going to stick with 68s but I was starting to ponder if I would be able to drop to 66 for the last set:

67.7, 67.8, 67.9, 69.1

At this point I was hurting but not dead so I convinced myself to make a run at 66s. I ended up hitting a 69 on the second after deciding not check splits and I wasnt sure if I should even do 20 or if I would blow up. I decided to finish:

65.5, 69.5, 66.9, 64.9

Specific + G-DUB + Excited

Ive know this for a long time but this is the time to start being a little more specific in my training. I realized I havent really even been doing strides. Starting this week I am going to focus on strides and intervals in the 70-72 range to get my body used to running at race pace.

Yesterday started off as a normal run but I ended up getting run down by what ended up being some guys from the GW team. I ended up running with them for the majority of my run and it made it a lot easier on me mentally considering how I had raced the day before. The run also solved a mystery that I though I would never figure out. Back in August I was run down on one of my easy days and it turned out to be one of the guys I ran with.

And I am excited because the Trials are approaching and videos are appearing:
http://www.nyrr.org/races/pro/mens_trials/glory/index.asp

Race Report

PVI Runfest 5k - 15:08(4th place)

I was hoping to run a faster time but I am happy with how the race turned out. There was never a point in the race where I actually ran with somebody, that makes a little more difficult to run fast. The lead pack went out in 4:30 and I settled in at 4:42 hoping to pick off a couple of guys. I was breathing fairly hard throughout the first mile, but I knew I had to keep the effort and at least one guy would come back to me. Once guys started falling off the pack, I was actually able to relax and get my breathing under control.
By the time the second mile came around I was already in 4th and that is where I ended up. I hit the two mile in 9:40(4:58 split) and I think I got somewhat frustrated since I realized I was not going to break 15. I was still able to relax and put in a good effort to finish in 15:08.
Next up is training...which I think will last until the Veterans Day 10k.

Close Call

Today was originally going to be a simple workout of 6 x 3 min on 2 min off but I changed it to a 4 mile tempo because I was on the brink. All morning I felt horrible so I changed the workout because I felt like I was close to being mentally burnt out. I went with the tempo because tempos have been confidence boosters lately.
I got over to the W&OD and started my warmup but I could tell from the start that something was wrong. About 10 minutes into the warmup I started feeling weak and struggled to make it back to the car. At this point I decided to pack it up and see how I felt throughout the day, with the hope of making a second go at it.
At 6 P.M. I started warming up from the house and I actually felt really good. I decided to get into racing flats because I needed all the help I could get mentally. I knew where 1.95 miles was from my apartment so I headed to that point with the intention of adding another 15 seconds to get to a full 2 miles.
I started out flying downhill and then leveled it out to fast yet relaxed pace. I made it to the 1.95 mark in 10:01 feeling like I had worked but I still had a good bit left. I added on the necessary amount and I turned back to the place keeping things at the same intensity. I picked it up going up an incline and then rolled down the hill. At this point I was still really relaxed and I stayed that way until the final hill that I originally flew down. I worked up this to the finish which I managed to hit in 20:10.
I am extremely happy with how the workout went. I am feeling refreshed and ready to go after it for another couple weeks.

Medium 8

I was leaving today open to a possible workout if I felt up to it. The plan for this week is to let the body regenerate so I will be ready to race when the time comes.
I ended up getting 8 miles in at a little under 6:10 pace. I didnt feel bad but I also didnt feel great. If I would have predicted a couple days ago how I would have felt today, Im sure thats the description I would have guessed.
Tomorrow will be easy and Thursday will be a controlled workout. So I am guessing my next post will be Thursday after the workout.

Past Few Days

I ran 4 miles today after taking yesterday off. I am trying to make sure I have recovered from last weeks beating. I finished up last week with a 15:30 5k on an extremely flat course. I guess I can say that I accomplished my goal for the week.
The plan for this week is to take it pretty easy all week with some moderate workouts and then finish up the week with a fast 5k on Sunday.

Roughest Of All

I attempted to do 4x1 mile again with 4 minutes recovery. This time I at least finished but the results were just as ugly as the last time. Splits were: 4:55, 4:46, 5:09, 5:05. The first and third were into a stiff headwind and I think the third one knocked me out. That is all for now, but I still will be racing in two days.

Tempo

I headed out to my favorite W&OD trail to do a tempo this afternoon. I was originally going to do 6 miles with 3 at 5:30, 2, at 5:10, and 1 fast but I had been pondering switching it up so I wouldnt beat my legs up after Sundays effort. I didnt write anything about yesterday but Sunday really took its toll on me so I wanted to leave today completely up in the air.

At the last second I convinced myself to do a 30 minute tempo, this way I wouldnt build up too much lactic acid in the last mile. This was needed because of Sunday and because I have another workout in two days and a race in four. The pace was to be the same as the 6 miler but I would just do whatever the last few minutes.

I ended up running 5.6 miles in 30 minutes(5:21 pace). I am really happy with the effort because I was dealing with stomach issues during the run and a nice side stitch during the second half. The effort was fairly controlled thanks to the 30 minute idea.

Training

I just got back from the beach/home, what a long weekend it was. Training is going well minus the whole sleeping in Friday morning and skipping the workout. I guess this will just have to count as a down week.
I did get in a good long run today. I ran a solid 15+ around Williamsburg at a pretty good pace. I was a little disappointed with the fact that I didnt get in 17 but when I realized how dehydrated I was(it looked like I had been playing at the beach), I was impressed with how the run went.
Next week is going to a challenging week. The plan is to hit 70 miles, run two workouts, and run a race/hard workout at the end of the week as a nice tuneup for the first big race.