2012 Twilight 5k

Distance: 8.9 mi.

Warmup: 3.00 mi.
Race: 5 km (3.14 mi.) in 18:59.22/6:03 ppm.
Cooldown: 2.73 mi.

This race wasn't fun. I hate running in the evenings, let alone racing in the evenings. I'm almost retro-posting here so forgive me, but this recap will be short (eh, maybe you like that, huh?).

After a short shakeout run earlier in the day I parked at the Dowd around 6 p.m. and began to get ready. On the bright side, I got in a 3-mile warmup, which is about what I prefer but something that almost never happens. So long as I'm reasonably fit, I prefer an extra half-mile or so in the warmup to get the legs moving and I accomplished that today.

This race would be held in uptown Charlotte, starting off relatively flat or downhill and getting rough near the end. I didn't really have a goal; as previously stated I'm a little banged-up but wanted to participate in all the Grand Prix races and see what happened if the points accrued.

5:47, 6:02, 6:23, 0:46 (5:35 pace).

The fast finish up a hill after utterly blowing the third mile would lead one to believe that I saved too much in this thing. I don't think there's much question that I'm still relatively fit, but I'm clearly hurting. I don't like admitting it but it might be time to seek another opinion when it comes to the achilles and the resulting compensation ailments (mostly in the groin/adductor and hamstring areas). I enjoyed racing with Franklin Keathley, though - I think seeing him pass me kept that last half-mile from getting away from me. He got me in the final quarter but I was at least able to break 19.

I would soon be on the shelf for awhile, though...again.

Pre-Race Jitters?

Distance: 3.6 mi.

Time: 27:38.

Pace: 7:37.

I felt good as I cruised around the neighborhood around 4 p.m., trying to get the legs moving in anticipation of a rare nighttime race. There was some tightness in the adductors again but I was hoping the afternoon shakeout would cure all that.

More Effort

Distance: 8 mi.
Time: 59:12.9.
Pace: 7:25.

Today, I actually did put a little more effort into running a faster pace. I turned things up a notch towards the end of this one to get things moving a little bit. The body falls apart on easy days but comes together a little bit when I push, as is often the case with many of us. 

Feeling Good

Distance: 7.75 mi.
Time: 58:20.9.
Pace: 7:32.

Since I'm not doing any speed work, I have only my medium-long days as a barometer to test fitness right now - which is dangerous. We're not supposed to do that. Haha. Nonetheless, without much effort I felt very comfortable at a higher speed today than I have lately. This should not suggest I was trying; merely, it suggests my muscles up in the hips and glute areas are getting a little more loose. I feel comfortable that I'm getting back there but am leaning towards getting a second opinion about my heel pretty soon.

Shorter...

Distance: 7.2 mi.
Time: 56:19.2.
Pace: 7:50.

I took off for the greenway again today, but made a point to just loop back around to it instead of going all the way through town.

I decided to just keep doing my drills and icing, and see if I couldn't get back closer to normal training again. My heel does feel a bit better. Technically, I almost obeyed doctor's orders. Maybe it's time to test things.

Week in Review

Distance: 18.7 mi.
Time: 2:24:23.

There just isn't anything close to consistency in my training right now. I either need to dial it back or just park it altogether. I'm reluctant to do the latter, because my heel seems to be getting better, but I'm not gaining anything by just running for the hell of it right now.

Too Long

Distance: 9.1 mi.
Time: 1:10:25.
Pace: 7:43.

I feel like I've taken Dr. Price's orders by not doing long runs - but then I realize I just haven't been doing them on weekends. Ha! I enjoyed the weather and the scenery today, but ran about four miles too far. I tried to compensate by taking it easy the rest of the week. 

Fun Cruiser

Distance: 9.6 mi.
Time: 1:13:58.
Pace: 7:42.

Not too much to report here, other than I ran too far for an easy route and I had loads of fun. I went from home down the greenway, through downtown, and then back through Dilworth to home. I was really able to get my form down and cruise for a good bit of it.

Week in Review

Distance: 25.8 mi.

I got in a nice tempo with the Charlotte Runners on my favorite tempo route, and I ran a decent race at 80% effort on Saturday. The mileage is low, but that's by design. This was an alright week.

2012 Skyline 5k

Distance: 7.9 mi.

Warmup: 2.2 mi.
Race: 3.1 mi. in 18:37.
Cooldown: 2.6 mi.

I didn't want to miss any Grand Prix series races, as discussed, so I showed up to the CPCC Skyline 5k to try my hand at some short racin.' I am not in top fitness and somewhat injured, so my goal was to run at about 80% effort as long as it could yield a respectable time. I accomplished that by running 18:37 on a fast course without pushing too hard.

I didn't get up in time to meet Mitchell and the crew for a warmup, but I did find a nice parking spot on 6th Street, away from the crowd. I jogged over to the "athletes village" in my Karhus, retrieved my timing chip, and found a place in the bushes to stash my stuff. I also ran into Fillette and he added some more warmup miles with me. This course would feature a very fast downhill finish on Elizabeth Avenue - perfect for a runner of my style and perfect for someone who wanted to half-ass it today.

The starting area was a bit crowded and small, but no matter. I learned my lesson from last year about using my size to push people out of the way at the front rather than lament some chiptime issues after the race. I eased back out of the way a bit as we turned from Kings up 7th and quickly realized I wasn't prepared for a fast race. I watched as Michelle and Dalena practically sailed away from me up ahead but I did manage to catch Jaskot. We joked around for a moment before I left him.

Running down 5th Street sucked, as the road was in the middle of being paved and I struggled for footing. I started to lose a lot of positions here, but I bided my time and gained many of them back by racing down Elizabeth and into the finish. I'm frustrated to be racing among friends and be far from full fitness, but I'm pretty pleased with my time considering where I am right now.

Splits: 5:50, 6:05, 6:00, 0:41 (4:54 pace for final 0.1).

Easy on the Light Rail

Distance: 6.25 mi.
Time: ??

I measured this one but without my Garmin I don't know my time or pace. Let's call it, "relaxed but honest." Despite last night's tempo I wasn't hurting too badly today. I always seem to hurt the most when I'm standing around at work or just getting out of bed - movement after a long period of stillness, in other words. 

A Tempo? What?!

Distance: 11.6 mi.

Warmup: 2.4 mi.
Workout: 5.4 mi. tempo.
Cooldown: 2.8 mi.

Stubborn as a mule, I headed towards the Charlotte Runners group again today and decided to cook up a tempo pace. This was a terrible idea, but I'm getting antsy and I'm supposed to run a 5k this week, anyway. I didn't start with the group; instead, I warmed up on my own from home and headed in their direction by way of Kings Drive. I caught a large pack that included Paul Reinfeld right where they cross Kings and head up away from the hospital. After splitting a 7:01 first mile I worked my arms up the hill and gradually quickened the pace  a bit.

7:01.7, 6:40.3, 6:27.7, 6:33.9, 6:33.5, 2:38.6 (6:27 ppm).

Amped by the thought of trying to catch everyone, I kept my foot on the gas as much as I could stand it, trying to walk the fine line between working the system yet holding back. I failed to catch the group of David Schenck, Terri Johnson, and a new girl named Sarah as they were just too far ahead from where I started, but I was pleased with the effort.

I was not pleased with my stupidity. My achilles swelled up some despite the icing and the pills. I probably could have done without this one.

Week in Review

Distance: 31.7 mi.
Time: 4:01:55.

I actually had a decent week of training, not totally abiding by Dr. Price's suggestions but not throwing them out the window either. I'm on a prescribed anti-inflammatory and icing a good bit and can tell the swelling in my achilles has subsided a bit. I did, however, crank up the pace ever slightly this past Tuesday. Bad Jason! 

Reunited

Distance: 7.03 mi.
Time: 53:53.36.
Pace: 7:40.

Today I was still hurting but nonetheless met up with Mitchell and B-Baum at Old Bell for some miles. Like me, Mike is on a downward cycle after some hard training, only his hasn't lasted 5 weeks. Ha! Brian wanted to make a real long run out of this but the three of us managed to run a few miles together before parting ways.

The Sarcoma Stomp 5k was being held today at McAlpine, and we stopped for awhile to watch the runners compete. For some reason, these McAlpine races always seem to be kept secret. I would think most runners would love a chance to race here after being on the roads all the time, but for whatever reason, I never hear of any of them and they are usually poorly attended. Today was no exception. I believe Cory Tretsky won with a time in the low 17s.

My achilles didn't bother me too much today but I'm still dealing with some tightness elsewhere in the legs. Mitchell opined that my legs were just beat up after months of higher mileage between the full and the half. I contested that I didn't take much recovery time after Thunder Road and I'm now five weeks away from Corporate Cup; however, given the nature of my job - being on my feet all the time - I think it's safe to say the legs could use some rest here and there.

Light Rail Musing

Distance: 8.29 mi.
Time: 1:04:09.3.
Pace: 7:45.

I think I've decided to make up for the lack of speed work, long run, and hills with some medium-long runs - at least that's what it looks like. I think that what really happened is that I wanted to keep exploring my new digs. I really like running from my new townhome and I guess I don't want to let some nagging injuries ruin that. Today I ran down the light rail path for a bit.

Speaking of nagging injuries, I haven't backed off my plan to compete in the entire Grand Prix series this year. So I will be toeing the line at the CPCC Skyline 5k on the 28th. Clearly, I'm far from fit and won't expect much, but I want to try to rack up some points and keep my name in the hat should some of the faster runners not show up every time.

Disobeying Orders

Distance: 9.8 mi.

Today, I set out for my run around 6pm after messing around in my new apartment all day. I missed the burrito training run with Caitlin and Thomas but did run into the girls at the Speed Loop plus Fillette, Eric, and Jamaar. After that I decided I wanted to try to catch up with the Charlotte Runners "five on the booty" group. I joined them where Queens crosses Sherwood - right before it turns into Selwyn. It was clear I was at the back of the pack, which of course triggered my competitive instinct and led to me running much faster than I'm supposed to right now. I can at least say the pace didn't really get quick until the last mile or more, though. I ran a 6:42 and then split just under 6 minutes for .96 miles.

I did a long cooldown back to the apartment for a total of 9.8 miles on the day, then iced my heel.

Exploring the New 'Hood

Distance: 6.63 mi.
Time: 50:34.3.
Pace: 7:41.

I still have the green light to at least run, as long as it's easy and doesn't involve hills. I wanted to explore my new neighborhood; I run through here every week already anyway but it's different when you can just step out your door and you're here. I will say this, though: I'm not really sure how I can avoid hills around these parts, even on the greenway. I enjoyed a nice little midday cruise around the area.

Week in Review

Distance: 4.4 mi.
Time: 37:23.

What can I say, after talking to the doctor I decided I would do my best to listen to what he said. My training has been inconsistent but not nonexistent since Corporate Cup, and maybe everything is just a bit worn out. 

Dr. Dave Price

This morning I met with Dr. Dave Price over at Carolinas Rehab. After my pain issue on Monday, I made an appointment with my primary care physician nurse practitioner and landed a prescription anti-inflammatory. Dr. Price poked and prodded around my achilles and asked a bunch of questions, then did an x-ray. He concluded that my injury was nothing serious, confirming it was achilles tendinitis as I had suspected. He recommended continuing to run in Karhus as they tend to lean the foot forward. Again, I've been dealing with this issue off and on since last September.

He also told me not to do any speed work for three weeks. Ouch. 

Achilles Heel

Distance: 4.4 mi.
Time: 37:03
Pace: 8:37

Today I set off to Beatty Park again to run on the trails. I slowly wound through the woods exploring sections that I had avoided during the previous sojourn. About two miles in, I suddenly came down with some nasty pain in my troublesome right achilles. I had never had it this bad before; in fact, it usually doesn't bother me much at all during the run and only flares up afterward. I stopped and walked awhile but I was in the middle of the woods. I eventually was able to run home after loosening the shoe a good bit, but the pain was tough later on at work. It was the kind of sharpness that makes you feel dizzy - not good.

Week in Review

Distance: 37.5 mi.
Time: 4:45:13.

This was a semi-decent week. I got in two decent workouts and a good long run, plus two recovery runs. The mileage is still very low for me but with some nagging injuries it's probably going to stay that way for a long time. For this week I plan to do speed work on Tuesday and Thursday once again, and I'm hoping to add one more day of easy running just for the mileage.

Fast Company

Distance: 12 mi.
Time: 1:26:36.
Pace: 7:14.

I had plans to meet Brinkley at 8 a.m. at McMullen for today's long run. I never pay attention to our Facebook pace group, so I was pleasantly surprised to see Adam Mayes and Jason Meulemans show up as well. Adam and Jason each intended to do some pickups on the run, so this turned out to be a good bit faster than I anticipated. We ran into Fillette about halfway through, and he stayed with us for the duration of the run.

My left leg continued to bother me and the legs got rather tight near the end. The lungs and heart are still in fantastic condition, however, so a little TLC on the legs should do me right. I still have some added pounds I need to drop, but it will come.

Conversation was good on the run today - a little more goofy than usual, but we all had a great run. I couldn't remember the last time Dave and I had run together, so it was good to see him again and get in a great long run. 

Beatty Trail Run

Distance: 6.03 mi.
Time: 53:50.
Pace: 8:56.

I have enjoyed my recent experiences in Beatty Park. Since today would be an easy day, I decided to explore the trails. This would prove to be a pretty nostalgic afternoon, as I have fond memories of this place from back in the day. It's just that these trails are awfully technical, which can make running difficult.

I had forgotten just how technical the trails were, but I hadn't forgotten where to go. Surprisingly, I never got lost. I meandered around in the woods, circling the park and the lake until it spit me out back onto the road, right near the entrance. My Garmin put forth a valiant effort trying to keep up, but it recorded some pretty wacky splits. Here's the map. You can set it to 'satellite' view and zoom in. Have fun.

Beatty Tempo

Distance: 6.3 mi.

Warmup: 1.84 mi.
Workout: 3 mi. tempo.
Cooldown: 1.46 mi.

Today found me back at Beatty for the second workout of the week, a short tempo run. I felt bloated and dehydrated, and it was a little hot. After a short cooldown I took off around the park roads, looping around fields and past picnic tables here and there. I dealt with some sharp turns and some unexpected inclines, but this type of terrain suits me during workouts because I think it prepares me for race courses better than running on a track would.

19:13.14 - 6:25 avg. 6:20.2, 6:19.3, 6:33.6.

After a short warmup and a quick start, I wasn't surprised to find myself bonking mile three. I debated hitting 'start' on the watch and throwing in a fourth mile in an attempt to save this thing, but I was pressed for time. I just did what I always do and blocked out the bad thoughts. The odd terrain and the sharp turns on my course today made it extremely difficult to keep the tempo, but I mean that in a good way. Train hard, race easy. I'll be back, Beatty Park. I'll be back.

New Recovery Route

Distance: 4.94 mi.
Time: 39:07.
Pace: 7:56.

I don't move in over at Sedgefield until the 14th, but I ran from there today anyway for what will likely be my basic five-mile recovery route. I ran by Run For Your Life and Ru San's, through the Speed Loop, down Morehead, and back down the greenway through Freedom Park. It was enjoyable despite some extra muggy temperatures.