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.

Not Feeling Well

I've had some important things going on wit work. I've had a nasty head cold. Excuses? Sure. But I'm also supposed to be tapering. I don't feel right when I don't run. Grrrr..

Week in Review

Distance: 38.6 mi.
Time: 4:45:20.

I ended a streak of eleven consecutive days of running by skipping a run today. I came down with a mild virus that got a wee bit nasty after my tough outing in the south Charlotte wind yesterday. Also, several of these runs were only in the 2- or 3-mile range, so my weekly total still isn't very high. No matter. I have put in more than enough work to run a good half, and with the race less than two weeks away, it's time to dial things down ever so slightly.

Race Group Workout

Distance: 11.6 mi.
Time: 1:19:11.

Warmup: 3.45 mi. @ 7:20 ppm.
Workout: 5k @ 8k pace w/ 3:30-jog recovery + 3.5 mi. @ half-marathon pace.
Cooldown: 1.05 mi. @ 8:55 ppm.

I put my second workout of the week on hold this past Thursday when Brinkley asked me to pace him during the race. He had signed up to run Charlotte's 10-Miler. I was excited to see how this event would transpire, as it's a rare distance and a first-time event. Suffice it to say that Start to Finish did a fantastic job.

Now, back to the part where I'm supposed to pace David: this would be a little tricky considering that he's a bit faster than me; how are you supposed to pace someone that's faster than you? I figured I would just pick a spot and see if he had a pack to run with, and if not, just hang on at a pretty hard effort for as long as I felt up to it. He wouldn't need my help but I figured it could be fun.

This course starts at the Earth Fare at Johnston Rd/485, winds down Johnston to 51, then traverses the extent of the McMullen Greenway. A race down the greenway - how awesome! I parked at the Johnston Rd entrance to the greenway, said hi to Kati and Ben, then went ahead and got in gear. It was pretty cold. I wouldn't have the luxury of coming back to the car to change shoes so I went ahead and slapped on the racers.

I did a fast warmup, including one mile at about 6:45 pace, to get the legs ready for the uptempo pace. When I saw flashing lights approaching near the one-mile mark of the greenway, I stepped off to the side and watched the runners come through. I spotted Aaron Linz and Eric Bilbrey, along with a few others, before seeing Dave approach. He had a small pack just ahead of him and no one close behind. I took off and then eased in.

18:54.6 for 3.11 miles. 6:04, 6:03, 6:08, 0:38.

I immediately decided I wouldn't be hanging around with Brinkley for long. The pace was well ahead of what I needed to be doing in a workout, especially after having come down with a mild virus. Besides, after the first mile I was more in the way than anything else. Dave formed a pack with Walt Guyer and a few other dudes as I tucked in behind and eventually slowed down. I came through 5k in about 18:50 after we passed Kati and Ben, and I was done.

0.43 mi. jog @ 8:13 ppm.

I took about three minutes and change to jog and rest and waited to see who else would come through. I decided to get a few miles at 6:20 pace or so. When I saw Michelle and Dalena running together, I called out that I would join them momentarily. They seemed approving of this idea, so I stretched for a bit and took off down the greenway again.

22:33.7 for 3.56 mi. 6:12.9, 6:15.8, 6:34.7, 3:30.2.

We hopped off at Trader Joe's and began the toughest section of the course - the hilly finish. It was windy and at first I was trying to stay out of the way but then I realized I could make myself useful by pulling in front of the girls and blocking the wind. Dalena thanked me as I apologized for not thinking of that sooner! We turned into some neighborhoods and things got pretty rough, as reflected in the splits above. I was amused at the sights of Bert and Ernie, also known as Kahn and Thomas. At one uphill I turned and tried to shout encouragement; the ladies were fighting hard.

Things got easier after that as I pulled off about half a mile from the finish. Dalena and Michelle went on to grab the first and second spots on the women's side.

As for me, I got in an excellent day's work. This was similar to what I had done the previous Tuesday: make the body tired, then try to run half marathon pace (or thereabouts) for a few miles.

Runch Break

Distance: 3.05 mi.
Time: 22:26.60.
Pace: 7:22.

I had to do some work from home before today's runner's lunch aka "runch," the group that meets at the Burger Company every Friday. I rolled up to one of my accounts to pick something up and then ran from there. Mike Kahn needed a ride to the runch so I ended up cutting my run short. Running through the Southpark area made me feel grateful for the areas in which I normally run. Wide, safe neighborhood streets are nothing to take for granted. This was not an enjoyable run. I really enjoyed the runch, however. We had a lively group today. I was also able to pick Mike's brain on the ride over about web design, networking, and computer logistics. You can find Mike's web design resources here.

I have also been talked into pacing Brinkley for tomorrow's 10-mile race. I have improved but I'm not on Dave's level right now, so this is going to be a pretty hard effort for me. I better start hydrating...

Reviewing the Neighborhood

Distance: 6.92 mi.
Time: 51:48.59.
Pace: 7:30.

It's hard to believe I've lived in Eastover for almost four years. Today I ran one of the few routes that I'm actually going to miss. It's a loop that goes up through some hills off Randolph and Wendover before cutting over towards part of the Booty Loop, on Selwyn. The legs were very tight yesterday but felt fresh again today.

Extended Cooldown

Distance: 2.07 mi.
Time: 15:41.31.
Pace: 7:35.

As the title indicates, this run was simply an extended cooldown after yesterday's workout. I barely had time for a run today but I didn't want yesterday's hard effort to be the lingering memory for my legs. Don't look now, but I've also got a small streak going - seven consecutive days with no time off. Ha! It's a start.

Speed Endurance

Distance: 9.7 mi.
Time: 1:12:08

Warmup: 2 mi.
Workout: 4*1/2-mi. @ 5k pace w/ 1/4-mi. jog rest + 5-km @ half marathon pace.
Cooldown: 1.6 mi.

This morning, just before lunch, I hit the Speed Loop with the Lunar Racers in my hands and some faster miles on my mind. My goal for today was twofold: I wanted to work on some speed, get the heart rate up high, and then try to run 3-4 miles at half marathon pace after I was already tired. Logistically speaking, this didn't quite go as planned, but I'm pleased with the effort.

2:55.5 (2:17 for 1/4-mi. rest); 2:50.8 (2:07); 2:51.8 (2:06); 2:53.8 (2:19).

I got the legs and arms pumping and was able to maintain focus on each repetition. After some water from Rebecca's porch and a brief rest, I set off down East Boulevard for the last part of the workout.

19:31.52 for 5k. 6:06.25, 6:09.25, 6:34.88, 0:41:14.

I am not using East Blvd. for speed work ever again; I shall find anoter route to the greenway. It took all I had to keep the downhill first mile from getting out of control. It took all I had to keep the uphill third mile from getting away. This was also a good bit harder than I wanted; while I'm still trying to find my half-marathon pace, I can assure you it isn't sub-6:10. I also did a good bit of car-dodging, narrowly avoiding an incident at East and Scott Avenue.

I certainly accomplished my goal of running hard when tired, but my body is clearly aching for some shorter races right now.

Evening Reunion

Distance: 5.31 mi.
Time: 44:03.
Pace: 8:18.

This is the first time I have run on a Monday in over a month. With Adrienne back from cobra-charming in India, we put together a decent group to run easy from the Dowd. It was great to have Thomas back out there, and even better to have my running buddy back. I was glad to keep the pace easy and relieved to get my weekly mileage off to a head start.

Week in Review

Distance: 40.7 miles.
Time: 5:10:56.

I believe it must take a good bit of mental toughness to run 17 miles and finish hard without any company. I'd say that was the highlight of the week, but I got in some great track work as well.

This was a necessary down week. One of the reasons I wanted to drop from a full to a half is that I won't have to amp up my mileage too quickly. For the coming week, though, I do plan to push it, before it's time for a short taper.

Short Stretch

Distance: 3.74 mi.
Time: 29:17.
Pace: 7:50.

Naturally, I was a bit tight on this one, and since I had little time before my presence was needed at the airport, it was a short run. I basically got in just enough to put me over 40 for the week.

Exploring the Town

Distance: 17 mi.
Time: 2:07:37.46.
Pace: 7:30.

I went long today, which means I again bailed on the Sunday group. I was happy to get it done early, though. I needed one last big long run, and a fast finish, and the body was up for it today. I mostly cruised around but brought it home with a 6:37 after basically making a circle around the center city. I did lock down the training-friendly apartment I mentioned in an earlier post, and I picked up some good vibes by rolling through there near the end of this one. Running all over the city really bangs home the idea of how far one is going, but man, it sure is fun sometimes.

Just Miles

Distance: 2.85 mi.
Time: 21:51
Pace: 7:41.

The title says it all; this was simply a small amount of time on the feet. I did break a sweat.

Eggers Burns

Distance: 8.9 mi.
Time: 1:08:40.

Warmup: 2.2 mi.
Workout: 5*600 meters w 2-min rest + 2*1600 meters w 400-m jog rest.
Cooldown: 1.7 mi.

I had hoped to join the Charlotte Runners at the Philosopher's Stone run tonight, for a tempo, but of course they were doing some sort of themed run for Valentine's Day. Avoid. Eggers came to my rescue with a call for 600-meter repeats at the Marion Diehl track. Eureka!

I was feeling a good bit under the weather and would be working with depleted glycogen stores on this one. Dreaming of doughnuts, I chased Eggers around the asphalt oval, 600 meters at a time. He was really burning and I was content to sit back a bit. He encouraged me to fight through breathing and energy woes, but I bolted for a water fountain as soon as I had finished my fifth.

Splits (rest): 2:06 (.11 mi. in 0:57.4); 2:05.7 (.21 in 2:00); 2:08.2 (.15 in 2:00); 2:03.4 (.14 in 2:00); 2:01.85 (.16 in 2:00).

That third one is worrisome as it represents an ongoing issue with me - losing focus in the middle of a race or workout. After some water for my parched lips, I went back to the line for two versions of the metric mile, 1600 meters.

5:44.1 (400m in 2:42); 5:35.2 (.11 mi. in 1:32).

Positive feelings abounded after a strong close. It was great to have Eggers out there for pacing and encouragement, even though we did different workouts. We cooled down back to his house and called it a day, with plans for more track work in the near future. It was nice to get the legs moving with something other than a tempo run.

New Digs?

Distance: 8.22 mi.
Time: 1:03:29.
Pace: 7:44.

Today, I took what I hope to be the final steps in landing a place of residence that will greatly benefit my training, among other things. I want to live near the areas in which I always run, and my potential home will also be a positive change for my lifestyle in general. Excited about the possibilities, I took off from Freedom Park for today's easy run and ran all around what I hope will soon be my neighborhood. My muscles were tight today, though. I felt greatly encumbered and stopped for an extending stretching session on the speed loop. I felt much better after that and eventually worked my way into cruise mode.

Change of Plans

I announced in my previous post that I have decided to scrap a full marathon in favor of a half. That decision warrants an explanation, and I will attempt to do give you one here. The following is my reasoning, in order of importance:

Training.  Marathon training, albeit not where it needed to be, did wonders for my fitness level last fall. Based on my recent 8k I would guess that I'm in about 17:40-ish shape for a 5k right now. I was struggling to break 19 as recently as five months ago, so that's a significant boost. I believe it to be a case of endurance meeting speed, which has always been my strength. However, my mileage is still not very impressive. I am struggling to get to 50 per week right now, and that's not high enough to get me where I want to be for the 26.2. By running a half, I hope to gain an idea of where I really am for longer races while also capitalizing on the work I've put in. The fact that Mitchell and Eggers each co-signed this plan further validates my decision.

Finance.  Wrightsville went out the window when I realized my friends were headed to Tobacco Road instead (something about fast women and sponsored entries...), which would have put me on my own for lodging costs and gas. The entry fee was also over $100 last I looked. As for Tobacco Road, there was, I believe, an $80 entry fee and I would have had a free place to stay. I still would have spent about $100 on gas, however, and stayed longer, thereby increasing my dining expenses. I estimated the total cost of this marathon to be around $260, which really isn't bad for a good event. However...the Corporate Cup half is local, so there are no travel or lodging fees. With an assist from my buddy Jeremy, I received a free entry through a coupon code. I will obviously drive to the race site, and I will probably go out for a breakfast afterward, but the definitive cost of me running this race is exactly $0.00.

Logistics.  My sister's family is in the process of an Army move throughout March, and will need my help. I myself will be vacating my apartment at the end of March. Adding a full marathon 150 miles away on top of all that - plus the usual social and professional responsibilities - is a bit much. Even for me.

So, there it is. I have made my decision, and I feel good about it. Now, if you'll excuse me, I need to make some tweaks to my training plan.