Finally: some progress

Session One: 2 mi warmup + 3 mi MGP. Splits - 7:34, 7:46, 7:10, 7:12, 7:17.
Session Two: 4 x half-mile @ cruise pace (~6:20 ppm) with 2:00 rest in between. Splits - 3:07, 3:02, 3:05, 3:06.
Session Three: 3 mi @ tempo pace (~6:40+ ppm) in 20:19/6:47 ppm. Splits 6:32, 6:53, 6:54.
Cooldown: 2.4 mi in 23:23 - 9:44 ppm.

This is the same workout that I mentioned I was beginning to hate, and now I have come to like it. Allow me to explain: the early session gives me plenty of time to warm up, then those half-milers in the middle really get the legs moving, which then makes the tempo pace at the end a little bit easier. Today, I was unable to come down from half-mile pace at the beginning of the tempo section and nearly bonked that part, but I managed to come home in respectable fashion. This was a good workout.

I had been frustrated with the way things have gone for me lately, and I was able to regain some confidence today. The cooler weather has certainly helped, and my heel still hurts but it seems to be getting better, not worse. I am still doing calf raises like it's my job and just need to continue doing so until the end of time.

I ran from home today in the direction of Freedom Park. I made it to the park in time for the halves and did them all around the lake. I had quite an audience, as the park was very crowded on a Friday afternoon. I felt light, smooth, and fast, and came through faster than I was supposed to on each one. For the tempo session I decided to run the Freedom 5k course and, as mentioned, started off too fast. I had to slow way down to reach mile one in 6:32. I was able to keep the next two under 7 - albeit just barely - but didn't quite run this session as fast as I had the last time.

All in all, though, I am very pleased that I haven't lost any fitness and am encouraged about going forward.

Slow Week

Today is Thursday and I have now missed three consecutive days of running. It may be just as well as I have a tough workout and a 20-mile run coming up, so I can rest my sore heel. However, I'm never really going to get faster until I can maintain some consistency in my training. I had some distractions this week but distractions should not equal excuses. We'll see what happens.

Working the System

Distance: 5.54 mi.
Time: 42:49 - 7:44 ppm.

I don't normally run on Mondays, but I previously mentioned how I want to start as a way to bank some miles in case things go wrong later in the week. Well, as I write this I can assure you that things went wrong later in the week, but we'll get to that in due time. I also wanted to get out the door and prove to myself that I was ok after a bonked long run the day before. I didn't feel wonderful today and it was humid again but the legs felt decent. 

Week in Review

Total Distance: 46.43 mi.
Dedicated Time: 6:01:03 h:m:s.

This was a rough week on the roads and trails, but I got some good mileage in. The workout and the long run went poorly, but at least they went. I was worried about getting back on track because of my heel, but it seems to be manageable right now. I just want to keep plugging away and then deal with it after the race, if necessary. Hopefully that plan will work. I have a feeling we'll all find out.

Are we there yet?

Distance: 18 mi.
Time: 2:22:55 - 7:56 ppm.

After being in a rut for the last two weeks, I was prepared for this long run to hurt, and I was not disappointed. Aiding the pain was me getting caught up with a couple things yesterday, not eating enough, and some sneakily bad humidity. Nevertheless, I was determined to hit 18 miles, and I did.

I met Mike Mitchell at 8:00 at Old Bell. Mike prefers the later times; I do not, but figured I could get up before 6 and eat something before meeting, so that's what I did. I am hoping to soon get in a groove with the long runs, doing what I'll do on race day, and so I'm trying to figure out what that groove will be.

The problem with running with Mitchell is he's a good bit faster than me, and so we started off a little quicker than I would have preferred for a long run. Back in the Campbell Creek section of the greenway we started gaining on an older guy who would soon be our running buddy for the next few miles. Matt Rich was wearing a CRC hat and regaled us with Boring Stories of Glory Days - 2:40 marathons, the Heartbreak Hill in Boston, and so on. We passed That Really Fast Older Dude - if you've run McAlpine, you know who I'm talking about: always wearing purple-and-gold shorts, always looking straight ahead and ignoring your greetings, and always running about 6-minute pace. Well, Matt knew him, and they slapped hands, proving that this dude is in fact somewhat human. Matt told us his name is Tom Briggs and that he's in low-15 5k shape but hasn't raced in 20 years. I can't decide if that's weird or awesome. For the record, I can definitely see myself being that guy who's too cool to show up for races in about five  fifteen years, but I suppose it's a lot less "cool" when you're not all that fast.

Anyway, I stopped for a bathroom break at the park, with plans to rendezvous with Mike and Matt later. My pit stop showed me that what I did the night before/morning of wasn't the race week plan. I'll try something else next time. I kept the pace under 7:30 as I headed back down the greenway, where Mike joined me in going back to the car. We took water, Gatorade, and a bit of fuel. It wasn't enough. I/we started slowing down. Matt rejoined us for a bit before taking off in another direction for good. Mike and I were hurting - him because of some Achilles pain and me from a lack of energy. He discussed a strategy to get through a tough long run: think about the run in checkpoints, not miles. We were on the course now and decided the finish line would be the next checkpoint. The second weir would be the next, Boyce Park the next after that, etc. Down the back loop Mike dropped off to stretch his Achilles. I kept going - slowly. He rejoined me for a bit before stopping for good to walk back.

I hit my next two checkpoints, stopping for water at Boyce, and then continuing to stop to walk. I was near the end of my run but determined to get in 18. Ever the glutton for punishment, I decided to finish my run on the Old Bell hills. Why not? I wanted to see how I would handle some rolling hills while feeling like I was dead. I didn't handle it very well today, but I got in the miles.

The good news is I was able to recover pretty well later in the day, and I'm confident fall weather will be upon us any week now...hopefully.

Slow, Fast, Slow: A Leg-Mover.

Distance: 9.15 mi.
Time: 1:06:58.39 - 7:19 ppm.
Workout: 2.5 miles medium pace, 5 miles tempo pace, 2.5 miles cooldown.
Splits: 7:30, 7:29, 7:05, 6:57, 6:56, 6:52, 7:14, 7:48, 7:51, 1:13.

Ah, a workout. It's been two weeks - how have you been? The goal today was to steal a page from David Brinkley's training plan and do 10 miles total with 5 miles at tempo pace. Normally, that would mean about 6:40 per mile, but I knew not to expect that today. Really, I just wanted to get the legs moving again, and I accomplished that goal. I'm pleased with the proceedings of the day.

McAlpine had been rendered a mud-wrecked, rip-roaring rapids adventure center by a week's worth of rain in Charlotte, so I made a poor choice in venue today, but my heel enjoyed the soft surface. More importantly, my heel didn't hurt at all after 3 miles. I applied some cold therapy after the workout, but then I had to go work a valet shift at one of my clients' restaurants, so as I write this it feels stiff. But I'm encouraged that it's only a minor setback and that it will go away soon. I will practice my due diligence this time, though - unlike last year.

Getting There...Sort Of

Distance: 6.82 mi.
Time: 52:52.40 - 7:45 ppm.

I still didn't feel very well today, and my stomach decided to join the party by forcing an unexpected stop, but unlike the last two runs I found a bounce in my step and quickened the pace at the end. I'm not worried; I am simply going through the motions of getting back up to speed after being slightly banged up and a bit beside myself the last week or so. I hope to try a workout either tomorrow or Saturday and an 18 miler on Sunday, so wish me luck, kids.

Medium-Long Tuesday

Distance: 8.47 mi.
Time: 1:06:40.96 - 7:52 ppm.

For the second day in a row, I felt sluggish and way off my normal beat. Things weren't pretty out there on the roads today. I just have to get the legs moving again, put the miles in the books, and move on day by day. I got in over 8 at under 8 and that's that and we'll see what happens in a couple days. My heel made its presence known but it comes and goes. Part of running is learning how to balance the good with the bad, and right now I am getting through the bad to get back to the good. I am thankful forever that I am able to do it at all. Life is good.

Testing it Out

Distance: 4 mi
Time: 31:36.30 - 7:54 ppm.

My heel still bothered me on this run, but that could have been some stiffness due to the time off. I felt horrible today, but again that could be due simply to sluggishness. I know I haven't lost any fitness but it will probably be a week or so before I can get back up to speed.

Week in Review

Most of what needs to be said for this week was discussed in the last post: I am recovering from and treating a minor case of achilles tendinitis. From what I have read about this injury, it is not serious but failure to properly treat can lead to chronic cases. Obviously, I don't want that. It's more painful than anything, but even mere pain can force a stride change, which can then lead to all sorts of other issues. For now I am planning to get back on the horse in the coming week.

Achilles Heel

Distance: 9.06 mi.
Time: 1:08:46.05 - 7:35 ppm.

I neglected to do a workout today, instead choosing the medium-long route. As I am slightly banged up and near the halfway point I am leaning on altering my plan to only do one workout each week. I may change this here and there but I'm not sure it's a bad idea.

Speaking of being banged up, let's make it clear that I am not injured. However, it became clear to me after this run that I need to take some precautions. I reached out to my unofficial physical therapist, the great Tommy John, and explained that I either had retrocalcaneal bursitis or achilles tendinitis (upon further review, it appears to be the latter). As usual, he cursed my sport, then prescribed the usual dosage of a million calf raises and day-long wall sits and no running until I am strong enough to pick up a car and throw into the McAlpine lake. In all seriousness, I do reach out to Tommy for a reason and his rehab methods have worked wonders for me this year as I have upped my training. And I have already been doing the calf raises regularly, so I don't have far to go. This little setback appears to be put at ease with minimal treatment, but I will have to keep an eye on it.

And I will not be running for the rest of the week.

Week in Review

Total Distance: 45.59 mi.
Dedicated Time: 5:42:38 h:m:s.

This isn't my highest week of mileage in '11, but it's up there. I had some unusual, fun, challenging, fast, and rewarding runs this week, and I'm happy to put another seven days in the books. On, on, ON to the next one.

BRR Details

Distance: 6.63 mi.
Time: 49:52.40 - 7:31 ppm.

I met the CRC Fun Run crowd at Freedom Park today, leaving from Anne Marie's house in order to lengthen the trip a bit. I enjoyed hearing tales of Blue Ridge from Eric, Rob Ducsay, Jamaar, and John Compton. I joked to Eric that I would try to pay attention on the route in case he ever fails to show up for one of these things. We always seem to lead and were joined up front this time by Lisa Mulvey. This is a short loop but it features some serious hills. Good times, as always.

I Got Your Gel Right Here

Distance: 16 mi.
Time: 1:58:23.99 - 7:24 ppm.

I have never felt as good after a long run as I did today. This is one of the more encouraging runs I have had in all of 2011, as well.

I met Eggers, Brinkley, and Brian Baum at Old Bell at 7 a.m. sharp. I was surprised to see Oelz, who's training for the Thunder Road half, in attendance as well. I hadn't seen him since his wedding and I was excited to once again good-naturedly mock him for 8 miles or so. Baum is also training for the TR half. Eggers, Brinkley, and myself are training for the TR full for those of you who are as yet unawares.

We set off at the usual "old man crawl" for a few before easing into a consistently good pace. We wound through the Campbell Creek area, back around the course, and back to the cars, where we said goodbye to Oelz. Everyone except me took fuel and water. I hadn't even brought any but felt I didn't need it just yet. We wound through the Boyce switchbacks, where Eggers showed off his impressive trail-running prowess and I just tried not to roll an ankle or step on a snake. We were still moving.

Eggers and Baum weren't planning to go as far as Dave and I, but we decided to run back to the cars with them and get in our extra miles on the Old Bell hills. Yikes, really? Did we really just decide that? Who made this decision? Ah, well. I suppose it will be a good test for TR to get our legs tired and then run up and down some ferocious hills. Who needs the Blue Ridge relay when you have Old Bell at the end of a fast long run?

We each congratulated Baum on achieving his longest run of all time, at 15 miles, and Dave and I took off up some hills. We were working but remarkably kept the pace consistent. After running a 6:55 down the greenway for mile 14, we clocked a 7:21 and a 7:03 on the hills. I am very happy with that.

I capped off the run with a lot of Gatorade and a tour of Dave's new house, feeling more than recovered. My heel was an issue in the early going but didn't bother me after mile three.

Blue Ridge regrets?

I didn't run today, but from Anne Marie's house I watched "Team Stache and Dash" head off to compete in the Blue Ridge Relay. This was the team I was asked to join, but I declined. I know it was the right decision as I want to focus on getting to the line for a marathon with minimal distractions. But seeing them pack the vans and head off, excited to take a stab at this famous adventure, kind of tugged at my heart strings a bit. If I can get my primary running goal out of the way this year, I definitely want to put a team together for this event in 2012.

Workout Boredom

Warmup: 1.13 mi in 9:04.16 - 8:03 ppm.
Session 1: 3.0 mi  marathon goal pace in 21:31.49 - 7:11 ppm; 6:54, 7:13, 7:24.
Session 2: 3 x half-mile cruise pace with 2:00 rest. 3:15, 3:08, 3:16.
Session 3: 3.0 mi tempo pace in 19:51.12 - 6:37 ppm; 6:39, 6:30, 6:41.

The title explains that I'm tired of doing this workout already, and it appears on my training plan seemingly from now until the end of time. I understand why it's such a good workout but I don't like boredom. Nevertheless, I suited up and headed to McAlpine to get it done.

I continue to be awful at taking care of my body, and I'm still feeling a little rundown from being sick, so I gave myself a built-in excuse for this one. I was prepared to shut it down if things weren't going well. True to form, I started off a little too fast on the MGP sections. I need to just learn to crawl the first mile there and then keep it respectable from then on out. For the half-milers, I was using a slight decline at the start from my place on the greenway to launch into an "early lead," so to speak, and bank the time, then cruise home. Those seem remarkably easy compared to what always falls next.

I wasn't feeling up to speed and almost called off the three tempo miles. Instead I told myself to start off at the desired pace (6:40 or so) and see how I felt. I also decided to skip the hill part of the course this time. I came through mile one in just under 6:40 and feeling all right. I upped the tempo for the second one, trying to keep the pace at or under 6:30, and came through in exactly 6:30. Banking the time, once again, for better or worse. I didn't have another 6:30 in me today but finished with a respectable 6:41 split. I'm pleased with the effort.

However, I seem to have developed some pain in my right heel. I guess the right foot was jealous of all the attention my left foot has gotten the last year and decided to cry out. It's time to investigate the latest ailment.

Faster Recovery Run

Distance: 4.1 mi.
Time: 29:23.72 - 7:10 ppm.

I had a lot of work to do at home today, and I had to be at one of my restaurants at 11:15 to fill a valet shift, so I nearly ran out of time for the four mile recovery run I had scheduled. I didn't want to push it but I didn't want to lollygag either, and ended up covering 4.1 in less than 30 minutes. I got a few awkward glances from nurses and college students as I darted through Independence Park. 

Nostalgic Tour

Distance: 8.27 mi.
Time: 1:04:09.54 - 7:46 ppm.
Running Buddy

The Running Buddy link is included for this one because I said it would be for routes I deemed scenic, and I am a man of my word. This one is probably far more scenic for me than it is for you, however. I decided to run through my old neighborhood today. This isn't really a big deal since it isn't far from where I currently live, but it was still a new route. Even when driving, I never have an actual reason to venture over here, so when I do, it's only because I want to see what the street I grew up on now looks like. I would guess the last time I went up Carolyn Drive to be at least two years ago.

From my apartment I ran down Pecan towards Plaza Midwood and cut over on Commonwealth Avenue. I ran  through the part that is now considered trendy and approached the more dangerous section, near the Commonwealth/Briar Creek intersection where Resurrection Church is. Some of the houses looked rundown, and the unfriendly apartment complexes were still there, but the neighborhood definitely has a certain charm. It's also pretty hilly and I was still feeling pretty rundown. I ran down Briar Creek and turned right onto Carolyn Drive.

I passed Mrs. Laing's old house, where I used to do yard work for money as a young teenager. I'm pretty sure I saw her out in the yard working as I trotted by, but I wasn't sure, and I was also shirtless, so I neglected to stop. I passed the Martins' old house. Julianne, the oldest, was friends with my brother and Billy and Mary Ellen were closer to my sister's age, but I still felt close to them despite the gap. I recently hired someone on a recommendation from Billy, so we still stay in touch. They were a fun group. The house and yard looked well-kept (I later found out that Billy bought the house from his mother and now lives there with Bethany and their kids).

I ran past the Eicherts' and Stairs' old houses and later found out that they, too, still live there. I suppose this isn't a big deal but it pleased me greatly. The surrounding areas here rapidly went downhill beginning in the early  1990s, when the Wal-Mart was built behind it, but Carolyn Drive has always been beautiful. I ran up a hill and passed my old house. Looking at it now doesn't mean anything to me because the guys who bought it completely redid the entire house and yard. Other than being in the same spot, there is nothing familiar about it. What they did was simply amazing, though; they should be featured on a TV show if they haven't already. The neighbor across the street, Marilyn, a longtime friend of the entire family, gave me an extended tour the last time I ran through here. So it was as I passed that I was more interested in looking for her, but I didn't see her out in the yard. That woman meant a lot to me when I was younger, and still does, of course, and I need to pay her a visit sometime when I'm not sweaty and half-naked. She's getting older now. We can't let these opportunities pass us by.

I ran back down the street one more time and headed towards home, not feeling so hot. I ran down the area on Woodland where my mom once got in a bad wreck with me in the car and over the Independence Blvd. bridge, which was actually a bit unnerving. On the running side of things I still feel awful but I'm not too worried about it. 

Week in Review

Total Distance: 27.05 mi.
Dedicated Time: 3:27:30 h:m:s.

Another woefully short week mileage-wise. Sigh. I got in a workout and a race but no long run this week. I came down with a mild virus that was just sort of amplified by a busy work week and some training, but I am feeling better now. 

Long Run Fail

Distance: 6.78 mi.
Time: 51:25.62 - 7:35 ppm

The effects of being sick - minimal food, shorter sleep, etc - caught up to me today. I had 12 miles on the schedule and I was done after just over 6. The race yesterday certainly had something to do with it, as well, and I didn't get out the door today until it was very hot. Luckily, this was a down week, anyway - this was my repeat week to get back on schedule with the Thunder Road plan. So, no worries. I'm just looking forward to kicking this minor illness and feeling normal again.

Operation Homefront Freedom 5k

W/u: 1.67 mi in 13:15.65 - 7:57 ppm.
Race: 3.1 mi in 18:58.59 - 6:07 ppm.
C/d: 1.9 mi in 17:05.62 - 8:59 ppm.
Running Buddy

It's been a long time since I was this poorly prepared for a race. I felt rundown towards the end of the week and I hadn't slept well or eaten well as a result. I also didn't get out of bed on time, which led to me failing to run the desired distance as a warmup. Let's break it down.

My alarm went off at 6:00 this morning, which would have allowed my standard two hours plus until start time to eat some oatmeal, do some calf raises and push-ups like normal, and actually wake up. The problem is I reset it for 7 and went back to sleep. Even at 7, I didn't completely get out of bed. I just sort of laid there for a few minutes as if I was trying to figure out what it was, exactly, that I was supposed to do today...

Don't get the wrong idea, here - none of this stuff should matter. It's a 5k, not a marathon. I can tough out that short distance without good preparation. I received a text from Jamaar that he and Christi, who were both racing today, were about to start their warmups. At that time I was walking around my apartment trying to find my car keys. I made it to the park around 7:30, picked up my chip, said hi to Chad (racing) and Danielle (cheering), then began to do my warmup. I saw Bert Rodriguez warming up as well and figured that dude really picks odd times to show up on race day. This would be a pretty thin field today. I was hoping to leave with some hardware.

After less than two miles (sheesh) of warmup I shed my outerwear and headed over to the start line. There was a long line forming behind the chute on the greenway that goes around the Freedom Park lake. If you can picture the park, we were facing out towards the large picnic shelters with the stage and the lake on our right. I went all the way up to the front and hopped in behind Chad, Bert, Christi, and some trash-talking high school kids.

The command was given and we were off. As usual, everyone started off too quickly, and with the greenway being rather thin for a race start, there was a bit of elbowing going on. I hurdled a sign and went by Christi, with a small pack ahead of me. I was right in front of Jamaar, who said something I didn't understand (I later found out he was making a comment about my back dimples - I'm glad I didn't hear him), and right behind an older dude. Up front, Bert shot ahead and began to pull away.

We ran all the way around the lake and across the small bridge that goes over the creek, then meandered along some of the little side paths and down the service road. This was to be a flat course but there were a lot of sharp turns and small obstacles that slowed us down. We made a hairpin turn and got on the greenway headed towards East Blvd., then made that quick turn onto the sidewalk (precarious!), through the little atrium area behind the tennis courts, and down some stairs. Yes, down some stairs. There was a ramp right next to the stairs but no one I talked to thought to go down it, including Bert.

After that, though, the weird part was over and I tried to do some racing. I had passed the older guy right before the mile, which was reached in 5:56, and pulled away from the chase pack, which included Jamaar and Christi. There was one high school kid not too far in front of me and I began to reel him in as we went up the slight incline in the woodsy section of the greenway that is just out of view of the lake. I passed him in a way that made it clear he wouldn't be passing me back, then tried to keep surging. There were a couple more high school kids not too far ahead, and had I started my kick earlier, I could have had them. No dice, though.

This race was actually very well set-up. The distance was true and there was a clock set up at the 3-mile mark. I saw that I had a slight chance to break 19 if only I could book it, and that's what I did: I ran the last 0.1 mile in 30 seconds, which is 5-minute pace! It's nice to be able to have a kick like that, but clearly I had saved too much. I'm not too upset about it, though; my training has been marathon-specific since the end of July. And, let's be honest, it wasn't really specific to much of anything before that, other than simply getting back into shape.

I wasn't sure of my place but was confident I would get an award, as Bert and Chad were the only men of legal voting age who had finished ahead of me. There was another race - a 5k walk, I believe - so the Crockfords, Jamaar, Christi, and I set off to do a long cooldown on the Booty Loop. I decided about a mile in that I didn't want a long cooldown, and as I came back into the park I saw that the awards ceremony had begun. Great. I actually heard my name called while I was running towards the large group that had gathered around. I waited til they finished and then claimed what I had earned: a $25 gift certificate to Outback Steakhouse. Sweet! I was 9th overall and won the 20-29 male age group. I honestly didn't think this was a great effort, but it was in fact my second-fastest time of 2011 (in six races) and it's clear I'm getting into better shape. I still don't have any idea how to race a 5k, but I'm not really worried about that right now.

Results

A Bit Rundown...

Distance: 3.1 mi.
Time: 22:04.34 - 7:07 ppm.

I didn't intend to run a 5k today. In fact, I was supposed to my second workout, but since I am racing this Saturday I decided I would be ok without it. I also seem to have come down with a mild virus. I have been much busier than usual this week, and the lack of rest may have opened up my immune system to the legion of germs I'm faced with on a daily basis due to large amounts of interaction with others. In order to compensate for the slackness, I just tried to run 3 miles at a fairly decent clip in the heat of the day. I didn't run as fast as I wanted but I suppose that's just as well; as I write this later on the Thursday night I feel a good bit worse. Hopefully I can kick it soon!