Lake Park Recovery

Distance: 2.96 mi.
Time: 22:2.3.
Pace: 7:35.

For today's extended cooldown run I found myself in my parents' subdivision for some miles that went by a little too quickly. The good news is I absolutely love my Karhus. Again, I want to see how many miles I get out of them before fully converting, but they are far more comfortable than any Nikes I've worn, and this particular model feels very light for a trainer. 

Extreme Rust-Buster

Distance: 7.7 mi.

Warmup: 2.3 mi.
Workout: 4*1/2-mi w/2-min rest + 2*1/4-mi w/1-min rest.
Cooldown: 2.3 mi.

I didn't really know what to expect today, so I can't be too disappointed, but I was a bit worried at one point during this one. I was able to rebound from a slow start but it's clear that I was a bit rusty. I don't feel I've lost any aerobic ability, but sore muscles and some down time have clearly thrown me off a bit. After a warmup down the McAlpine greenway I set out to do some half-mile repeats on a slightly rolling section of the trail.

3:01.59 (0.14 mi in 2:00), 2:59.77 (0.18), 3:06.84 (0.12), 2:53.18.

I was really doing some soul-searching on that third repeat; I couldn't figure out what my problem was. My foot felt fine, however, and so did the achy left leg, so I did what I so often do when things aren't going well: I fought through the doubts and pushed on. My fourth repetition wasn't phenomenal by my standards but the way I finished strong told me I didn't have much to worry about - that I was just doing some much needed dusting of the cobwebs. I took two minutes and then did a couple quarters.

1:22.81 (0.08 mi in 1:00), 1:22.1.

These weren't blazing fast, either, but after how awful I got started I was pleased with the effort. It won't be long before I will be doing mile repeats at this pace, but today's times will do just fine for where I am in the cycle. Where am I, you ask? I am coming off a hard-fought half marathon and ramping down to a season of shorter races. So, yeah...this is just fine. 

Rejuvenating Miles

Distance: 14.34 mi.
Time: 1:48:55.83 mi.
Pace: 7:36.

I did not feel the slightest bit motivated to go long today, but changing the mindset was exactly the goal as I slapped on the Karhus. I wanted something to get my mind back in the mood to run. My achilles has been feeling remarkably better of late, but I've also experienced a good bit of tightness in the left hamstring-glute-groin areas. Some icing, stretching, massaging, and hydrating has helped but this was a bit of a tough run to get through.

I met Adrienne nearly four miles in at Freedom Park, and running with her for six miles made this one go by significantly faster. We toured through the neighborhoods, making a point to stay on the side streets and take in the scenery. I bid her adieu back at the park and set off down the greenway for the rest of my run. Despite some serious tightness earlier on, I rebounded and felt better near the end. I would love to heal the ailments, but I clearly haven't lost much in the way of fitness.

I didn't know it at the time, but this would be the last time I set out my door to run from Eastover. It was a good way to end four years of running from this neighborhood, the final 18 months of which have been significantly more purposeful.

Week in Review

Distance: 16 mi.
Time: 2:01.11.

I barely ran at all this week, but the two runs included a nice test run that largely went well and a pacing effort with Adrienne in her first 5k of the year. 

Raceday Pace Work

Distance: 6.6 mi.

Warmup: 2.1 mi.
Race: 3.13 mi.
Cooldown: 1.4 mi.

My parents' church, Central Church of God, put on a race today, the proceeds of which went towards prevention of human trafficking. A fantastic cause and an opportunity to win were easy draws here. However, I had been signed up for over a month, and my plans have changed due to how poorly I've felt on recent runs. I thought about making it a game-time decision; however, things have taken a turn for the better and instead of pushing my luck I decided I wanted to keep it that way. Adrienne signed up this week, and I told her that if I started talking about racing hard, her job was to talk me out of it.

I found myself grabbing my hamstring again on our warmup, so there would be no temptation to run hard. I knew Adrienne was due for a PR at this distance, so I told her I would just run a certain pace and we would all see what happens. Christi Carter and Brian Baum would be racing with us, as well.

After surveying the competition at the starting line, I went ahead and congratulated Brian on winning the race and gave my regrets for not being willing to push him. Adrienne, Christi, and I got out of the gates a little quick in anticipation of the hilly third mile, and made our way around some eager youngsters and a lead patrol officer that could politely be described as an effing moron. This guy wasn't even moving when we came out of the church parking lot, having to be coaxed by a volunteer and forcing us to go around him on the sidewalk. He eventually had to speed around the cones in the outside lane to get ahead of the pack, but according to Brian he kept stopping to talk to the other officers and never really got far enough ahead.

I stayed between Christi and Adrienne down Providence as we turned into some neighborhoods. The latter's breathing began to get heavy but we were doing great and didn't mind letting the former pull away. We all caught some encouragement from Jamaar as we turned on Randolph and braced ourselves for the big hill. I looked at my watch at the top and realized that not only was this course legit, but Adrienne easily had her PR. Christi took first and AA second on the women's side and both were happy to get the 5k season started off with extremely positive efforts.

As for me, I was a bit remorseful that I hadn't gone for the W but felt it was the right decision. My foot didn't give me any trouble during the race and felt a lot less stiff afterward than it has in awhile. There will be plenty of other opportunities for fun later in the year. Also, despite the pace car troubles this race was very well-done for a new event. I plan to be back next year.

Testing the Aches

Distance: 9.34 mi.
Time: 1:08:12.39.
Pace: 7:19.

As mentioned in last week's post, I decided to get in some extended rest in order to cure some of the aches and pains. Today I wanted to test how things felt so I parked on Princeton Avenue and cruised through the park and down the greenway. I instantly felt like I could handle some more miles so I wandered on over to the Philosopher's Stone to check out the Meetup scenery.

David Schenck got out a little quick, so naturally I just had to chase him, and next thing you know my "test" run had become a nice little tempo through the million-dollar homes of Eastover. It felt nice to push but I was in no condition for such an effort, and it wasn't long before I just packed it in and stopped to stretch. David passed by and asked if I was ok and I gave him the "thumbs-up" signal while stretching and drinking water (there's a fountain at Colville and Dotger..). I had turned a couple of 6:30s but my hamstring locked up near the fourth mile since we had left P-Stone.

After I felt sufficiently hydrated, I headed back towards Freedom Park by way of the Booty Loop, stopping for water and to stretch a couple more times. In addition to the aches, I'm also a little worried about some extra pounds I've put on, but it shouldn't be too much of an issue at this point.  

Week in Review

Distance: 20.9 mi.
Time: 2:44:09.

Post-race week was supposed to be a lighter effort, with a workout - or not - depending on how I had recovered. Well, I haven't been fatigued in the slightest but I've got aches and pains all over the place. So I didn't do a whole lot this week. As previously discussed, the timing for some down weeks is good as I'm preparing for a big move. 

Adrienne's Fartlek

Distance: 8.5 mi.
Time: 1:06:22.
Pace: 7:49.

My only plan for this one was to help Adrienne with her tempo workout for the day. She tends to downplay these things in an effort to avoid pressure and perform better, so I didn't know much about what we were doing other than that it was a form of fartlek. I just followed her and did accordingly when she sped up or slowed down. We did most of this on the greenway and course at McAlpine.

Using our shadows, I just tried to stay right in front of her and observe form. My achilles bothered me a good bit again but did feel better when I loosened my right shoe. At this point, I'm just trying to take it easy for a bit without losing too much speed. Also, my Garmin was dead so I'm completely guessing on the time above, but the distance is easy to figure out at McAlpine.

Run with Laura

Distance: 6.28 miles.
Time: 51:06.
Pace: 8:09.

Every Tuesday, Theoden organizes a run that meets from the Observer and goes on various routes. Adrienne and her friend Laura are usually present but this was my first time. Since Theoden couldn't make it, this was actually the "Run with Laura" instead of the "Run with Theoden." I met Matt Bush and a couple other people as we set off past the Dowd and ran down the path next to the light rail.

It was certainly neat to run down the light rail path; I'd never done that before and I'm always up for new routes. However, it will be an oven soon, as there's no shade, and I found it to be a bit unsafe. You have to cross the tracks several times and the warnings of oncoming trains seem insufficient to me. There just seems to be an issue, in general, with light rail safety.

Anyway, it was a fun group but my achilles bothered me more than it did yesterday. I've started icing it some, but while this is a recurring issue, I don't remember it being this bad before. I'm not that worried, but stay tuned, as always.

Monday Night Dowd Group

Distance: 6.11 mi.
Time: 46:40.51.
Pace: 7:39.

Two days after my half, I met up with the Monday evening group from the Dowd at 5:30. This run is organized by Caleb and is always a good one. This time it was attended by Boyd, myself, Jocelyn, Carolyn, Paul, Eggers, Brinkley, and Jay. Paul joked that Eggers, Brinkley, and I always seem to come as a package deal. I was just looking forward to getting in some shakeout miles, as my legs and right foot have been excruciatingly tight since the race.

We looped around through Dilworth and the Freedom Park areas before heading back, 6+ miles later. I was glad to get in some easy miles, feeling much more loose afterward. I also enjoyed sharing war stories with Eggers, who raced the Columbia half, and Paul, who always loves to talk shop.

Week in Review

Distance: 38 mi.
Time: 4:41:28.

This was the week of my big spring race, which after some deliberation turned out to be the Alston Bird Corporate Cup Half Marathon. I couldn't be more pleased with it, all things considered. I'll take a 1:24 half debut on a tough course anytime. I was plagued with leg cramps again during the race, however, something I'll have to figure out very soon.

2012 Corporate Cup Half Marathon

Distance: 16.8 mi.

Warmup: 1.9 mi.
Race (according to Garmin): 13.18 mi. in 1:24:00.59 - 6:23 ppm.
Cooldown: 1.7 mi.

Once I announced my decision to bump down from a full to a half, the Alston Bird Corporate Cup effectively became my "big race" of the winter/spring. Since it's only a half, I have entertained ideas of jumping in the distance again at Racefest April 14, but this was essentially it. This race would be the benefactor of the 17-20-mile runs I did for several weeks straight, and of some pretty tough tempo workouts.

After a gigantic pasta dinner last night around 6:30, I awoke from a good night's sleep just before 6 a.m. and had some oatmeal and a banana. Adrienne would be racing, too, but wisely not going out hard after some downtime in the training lately. She ended up treating it as a fast long run - but did beat her time from Savannah last fall. With her in the passenger seat, I rolled up to the Dowd just after 7 and began to get ready. The chip pickup experience was easy despite the massive crowds inside One Wells Fargo. I immediately bolted back to the Dowd to change shoes, ditch my winter clothing, and use the men's room one last time. I was comfortable with having enough time but would have preferred more than 2 miles warmup.

There wasn't much of a setup at the starting line, but I was excited to see some friendly faces. Brian Baum, John Fillette, Tom Ricks, Clayton Venhuizen, Jay Barringer aka "The Dark Fox," and Chad Crockford were all present and accounted for. I also ran into Thomas, Michelle, and Danielle, all planning to go medium-easy with Tobacco Road eight days away.

The start command was kinda confusing. I basically said good luck to Jay, who darted off to the front right as the announcements began. They were brief and then all of a sudden we were off. I actually prefer minimal pageantry at the start of these things. I tucked in behind Fillette and did my best to start conservatively. Tom had planned to hit 1:25 - 1:27 as a fast tempo in preparation for Boston, so I hung around with him as we kept the first mile very conversational.

First five mile splits: 6:18.1, 6:23.6, 6:28.6, 6:24.5, 6:25.2.

In hindsight, if I had anything to do over I would have gone out faster. I wanted to start conservatively and save my legs for the rough hills that would await. After the first mile I pulled away from Tom a bit and latched on to a guy who said he was "shooting for 6:15s." The 5k was run at the same time as the half, strangely, and when they turned off to finish there was more room to run. My new friend and I sidled up to another runner and basically ran three abreast down 3rd Street for a little more than a mile, exchanging friendly banter all the way. Up a slight hill towards the end of the fifth mile, I decided to abandon ship and pull ahead a bit. I came through five miles right at 32-flat, just slightly slower than my 5-mile tempo with the Charlotte Runners four nights prior. I began to develop some nasty tightness in my left hamstring and worried about being all alone all of a sudden. I decided the best way to dispose of these thoughts was to throw in a surge.

Splits for 6-9: 6:14.5, 6:20.6, 6:14.8, 6:20.6.

I saved my race by consistently pushing in this section, by myself nearly the whole way, and not going so hard that I trashed my legs. I think the pace was really even here considering that the 6:20s involved some steep hills (Providence Rd and then, later, Colony). I had deemed the Colony Rd hill as a make-or-break section, and my surge meant I would have some targets as I went up it. That's exactly what I had wanted. One guy actually peeled off and hopped in a porta-jon before I got to him. I caught another runner going uphill by Myers Park and encouraged him to come with me. He didn't and so I went after Miguel Perez, a great runner who had been my target since Providence Rd. I caught him but smartly realized I better not get away just yet. This guy is going to eat me for breakfast if I try to pull away from him now, I thought. I eased up a bit and we took turns blocking the wind for each other going up another Colony hill, then down Roswell past Myers Park Country Club.

Splits for 10-12: 6:24.3, 6:25.7, 6:36.6.

After that hilly Colony Rd section, my legs really began to feel heavy as I tried to pull away from my competition. I was thankful for the presence of Miguel, which helped me avoid zoning out as I was actually scared to death that he would catch me. I was happy to see Eric and Jess Bilbrey as I began my death march; Eric shouted some helpful words of strategic encouragement as I gave him the "so-so" sign. Running down the Booty Loop and fighting my body every step of the way, I tried to think of all those Tuesday tempo runs with the Charlotte Runners that traversed this exact same path. Right around that time I found Bevin, who had just showed up with her sign. Coincidence? I think not. Feelings of pure hell were actually interspersed with fleeting moments of peace and loose legs, and despite slowing down up some hills I managed to keep things from slipping away too badly.

Splits for the final 1.18: 6:18.2, 1:04.8 (5:56 ppm).

I survived the Morehead hill and began to charge towards the finish. My fastest mile was #6, but my last mile was my fourth-fastest split. I'm pretty pleased with that considering how rough the last few miles of this race were. I was amused to see John Cendroski and his girlfriend here, as John cursed at me belligerently. I later found out Adrienne had told him to do that, as she knows I respond better to negative reinforcement. That's not exactly what I had in mind but it was a nice change of mindset as I was hanging on for dear life. With a quarter-mile to go, one final turn of the head assured me I would not be caught from behind, and I continued to push on in an effort to break 1:24. I missed it by two seconds according to the official results. This could have been avoided by simply being closer to the front, but hindsight's always 20/20, right?

Race Results

I finished 16th overall, ironically one spot behind Fillette, even though he was more than 90 seconds ahead. I also won my age group, making me for two-for-two since I turned 30.

Splits Chart
Map

None of that really matters, I guess. What I wanted from this race was to know where I stand with longer distances, and I walked away encouraged. I'm far from satisfied and can look ahead to where I really want to be, but I am definitely happy with today. Another positive note is the way I raced - perhaps too slow at the start, but I was able to surge ahead before it was too late and pick off several people near the end, without being passed. I can look back on this journal entry and see that today was a nice building block and a great way to close the first quarter of 2012.

'Til next time, kids. Thanks for comin' out.

Cheering + Hurting

Distance: 6.45 mi.
Time: 54:04.87.
Pace: 8:24.

Ah yes, it's Wednesday, which means my favorite running buddy needs to do some speed work. Ow...I hurt...so sore....so whiny. But yes! I must snap out of it.

I ran with Adrienne from "home" to the Speed Loop, where she whipped out a batch of half-milers while I limped around in an effort to shake off last night's tempo run. She was worried about what she would have but managed to maintain form and really keep the legs moving. I, on the other hand, felt like death but I got in enough miles to work out the kinks. I will feel better tomorrow. Recovery runs are always awful but I would be a pathetic soul without them.

Confidence? Check.

Distance: 10.6 mi.

Warmup: 3.6 mi.
Workout: 5.06 mi. at tempo pace.
Cooldown: 2 mi.

Today I skipped a morning run but I had tentative plans for a semi-hard effort with the Charlotte Runners' Booty Loop run. I met Adrienne on the warmup and told her that I felt rundown and unmotivated and wanted a confidence booster. My plan was to try to push but hold back if the body wasn't up for it.

I found Evan Canfield, usually my partner in crime for these things, and asked if he was planning to go hard. He said he "needed to," and would let me set the pace while trying to push. I didn't want this to turn into a race but I was looking forward to having someone to push me. After about half a mile, we got stuck at a stoplight, and I noticed Thomas Long was drafting off us as well.

31:39.54 for 5.06 miles. Splits - 6:28.7, 6:16.3, 6:00.8, 6:16.2, 6:14.1, 0:23.5 (6:15 avg.).

This is significantly faster than I have ever run this route. The first two miles felt very relaxed as I tried to keep Evan and Thomas honest by pushing up the Queens Road hill. When we got to the flat Selwyn Avenue section, I threw in a fitness check with a faster mile, which is reflected above. I always slow down some on the Queens Rd. West section, as it's dark, the sidewalk is uneven, and I'm always afraid I'm going to fall. I keep things pretty even, however, and I'm pleased with the consistency I put out.

More importantly, I have my confidence back. I don't know why I lost it - perhaps it was the three days of no running...maybe it was my being sick...maybe it was the way the mind always plays tricks on the body right before a big race.

This was a much harder effort than I need the week of the race, but AA assured me later on that I would be able to "handle it," and she's right. I can't seem to stretch enough lately, though. The legs are very tight.

Karhus and a Sports Massage

Distance: 4.11 mi.
Time: 32:36.
Pace: 7:56.

It would appear that AA doesn't think I'm a complete idiot, as she has followed my lead by joining the Karhu family. Truth be told, she's thought about it before, too, but one quick spin in the female version of the Fast 2 had her sold. We started our day by trying those on at Inside-Out Sports and then redeeming her silly decision to buy a pair of Newtons at Charlotte Running Company.

For today's run we both threw on our new shoes and ran a four-mile loop around the Freedom Park area. After the run, Adrienne, a licensed massage therapist, threw me on the table and went to work on my sore legs. Think of this treatment more as physical therapy than a massage. The idea is to help the muscles recover and prevent injury. It works. Adrienne's office is at Carolina Sports Massage on 7th Street, and I will be back. For now I am feeling refreshed and ready for one more hard workout before the race.

Week in Review

Distance: 36.8 mi.
Time: 4:44:06.

I didn't run much this week until you factor in my missing Monday - Wednesday. I ran two doubles so that helped a little bit, but I didn't really do a long run. I also bought some new shoes - the Karhu Fast, a pair of shoes I have had my eyes on for quite some time. After four runs, they have not disappointed.

I find myself struggling to find motivation for what inadvertently became my "big race" of the season, the Corporate Cup Half Marathon. First, I think it's harder to get motivated for a half because if I screw up, there is another local half waiting right around the corner. Second, this really is just a huge letdown after my original plans to run either the Wrightsville or Tobacco Road full. Third, my legs have been so tight lately that it's all I can do to move when I wake up in the morning. Stay tuned...?

Downtown Cruiser

Distance: 6.86 mi.
Time: 53:39.43.
Pace: 7:49.

Look at the splits chart for this run and tell me if you notice anything that stands out. Got it? Yes, my Garmin always seem to lose its s**t when I run downtown. I realize others have this issue, too, but I'm concerned because of what happened at Thunder Road and because I'm running a half downtown in like a week. I don't want to put on a heavy watch that may or may not work.

For today, I ran from the lot across Freedom Park, where the CRC's group runs usually meet, and went to say hi to my valets at Bank of America CC and at Capital Grille. It was early so they weren't busy yet; mostly they were just freezing their asses off. 

Matthews Double

Distance: 6.76 mi.
Time: 49:39.59.
Pace: 7:21.

After a total of three hours in the car, I was more than ready for run number two. I had planned to help my sister's hubby move some stuff, so I was stationed at my parents' house in Lake Park waiting for his call. When the call came that he was going to be an hour late, I decided to head over to downtown Matthews to get in some more miles.

I enjoyed a pleasant stroll down the Four Mile Creek Greenway that cuts a swath through downtown/suburban  Matthews, all the while enjoying my Karhus. It's honestly hard to run slow in these things; I'm going to have to work on that.

Truth be told, I was pretty beat up when I got down. My groin and glutes were so tight that I wanted to stop and walk, or perhaps beg my girlfriend for a massage. Instead I downed a protein shake and spent the next three hours lifting heavy furniture. That helps, right?

Reedy River Spectating

Distance: 5.17 mi.
Time: 44:10.5.
Pace: 8:33.

As previously discussed, I headed down to Greenville, South Carolina to watch AA #1 pace AA #2 in the Reedy River 10k. The added bonus to this adventure is that this race is heavily competitive, featuring an elite field of mostly post-collegiate runners who have aspirations of successful pro careers. The ZAP Elite team was well-represented. If you are bored, I suggest you do a Google search on the ZAP program and read some of the articles that pop up. It's an interesting concept, and if more of these programs sprout in the United States then this country might one day stand a chance against the Africans in international competition. Yet I digress...

The real reason I was here was to make an attempt to stop being such a selfish runner and actually be a supportive boyfriend. After we "landed" in downtown Greenville, Adrienne and I literally ran into Angela minutes before she was due to the line. We were able to make some intros and get in a few miles warmup before I bid the girls adieu and good luck.

Sisterly love before the race start.

For those who have never been to Greenville, please be assured that it is quite pretty. It sits at the foothills of the mountains and features a modern, well-planned downtown area that would make any Geography major quite pleased. Window shopping and good restaurants abound. There are parking spaces on the street-side and large sidewalks. Best of all, there is a beautiful park complete with waterfalls, bridges, flowers, and sidewalks right through the center of town.

After the start, I jogged around for a bit before finding a nice spot in the park. I had no idea what mile this was in the race, but based on the amount of time elapsed I would say it was near the halfway point. Really, I have no idea, though.

I took several pictures here but it was very overcast, and since I forgot my camera, I had to use my phone. It takes pretty good pictures but I'm a terrible photographer and the weather wasn't helping.

The 5k (right) and 10k (left) finished at the same time.

Sprinting towards the finish.

Being a pack rat and an errand boy allowed me to get in more miles on the day than I expected to, which made me happy. After "Greenville's Best Breakfast" at MaryBeth's, we took Angela back to Bob Jones U and headed back to Charlotte.

Karhu Test Run

Distance: 2.14 mi.
Time: 15:25.9.
Pace: 7:13.

Yesterday, I finally found my size and a reasonable price for a pair of shoes I've been lusting after since last June: the bright green Karhu Fast Ride. This forward-moving, stylish, lightweight trainer will be my introduction to the Karhu family. While Nikes have never really let me down, I have always felt there was something better out there for me. The true verdict will be read when these bad boys kick the bucket and the odometer is read, but I have high hopes based on the reviews. I like the fact that Karhu has been around awhile (since 1916) and hails from a nation (Finland) with a long tradition of distance running success (Paavo Nurmi, Lasse Viren, et al.).

I enjoyed the test run today. The shoes felt odd at first but quickly grew comfortable. They have a fulcrum built into the midsole that encourages - almost forces, really - a midfoot or toe strike. I think this could be a tough adjustment for someone seeking a stride change; I believe one should work to improve mechanics instead of relying on a shoe. I have been doing exactly that for awhile now, so these feel pretty natural.

My first pair of Karhus. Is this what first-time parents feel like?

Mileage, Out of Order

Distance: 9.3 mi.
Time: 1:09:18.
Pace: 7:28.

I attempted something in the form of a long run today, even though it's Friday. I agreed to go down to Greenville with my better half to watch as she paced her sister in the Reedy River 10k. I had also offered to help my brother-in-law move a load of furniture. So I have a full weekend planned. Time to do some work on a Friday morning.

Heavy morning storms prevented this thing from being any longer, but I put in 9+ at an easy 7:28 pace. My upper legs are still pretty tight but I felt better than I did yesterday. I did the one section of the Corporate Cup course with which I wasn't familiar, and it's going to be a doozy. There's a long, gradual climb up Colony Road past Myers Park High. This is around the 10th mile and will likely be the make-or-break portion of the course, at least for me.

Adrienne's Tempo

Distance: 6.55 mi.
Time: 51:51.29.
Pace: 7:55.

Adrienne wanted to try a harder effort for the first time since being back from India, and asked me to join her at McAlpine. How could I turn that down?

I just let the watch go as normal, following her around the greenway as she put in a consistent fartlek effort. She was looking pretty sharp for someone who basically missed two weeks of training. I was just glad to be running again after being a loser all week.