group run through swampy air

Miles: 7.25
Time: 57.01
Pace: 7.51

Felt good, as the pace was easy as dictated by the group of Mitchell, Shue, Oelz, Brinkley, and Lamperski.

Great Harvest Preview run with Oelz and Brinkley

garmin

Miles: 4

Pretty Day Long Run

Miles: 9
Time: 1.07.50
Pace: 7.32

Out and back from McMullen.

Ran with Oelz and David. Weather was warm and the trail was packed. We started off at a modest 740ish pace, and got it down around 730 for the middle miles. David and I turned it up the last few miles, dropping it to 7:20s into 7:11 for the last mile.

Legs felt fine, but my knees began to get sore from the pounding. This was the farthest run since the marathon for me, so the last mile I was feeling it for sure. My breathing is good though.

Garmin Link for the run

1st Long Run of 2011

Having enough 4-6 mile runs under my belt, I was ready for a run that would last over an hour. Oelz came over, and we set out for the downhill roads heading south through Starmont, and over to H-Town. We kept the pace conversational and comfortable from the get go, and we handled the hill up Colchester without too much work. Instead of heading back to Montclaire, we took a right on Archdale and then took the left down Park Rd. We came back through Seneca after taking a quick look at David's new house. Oelz and I both noticed that the last couple miles seemed to be when lactic acid took effect in our legs. No surprise there.

Miles: ~8
Time: 1.03
Pace: 7:45-8

executed as planned

Wasn't sure what times, or splits, I was to try and aim for during this 8 mile tempo. I did know that we were running an out and back (Sardis to Harris), and that the course was well marked and fast, so I thought I could probably negative split (come back faster) after the turnaround. I threw out 645-7 for the first 4, then 630-15 the second 4. I was happy I was able to do a little better than this. I felt strong, aerboically and in my legs. I felt like I was really pushing myself as hard as I could - but the splits will show that I just don't have much speed right now. I can hold a solid pace, but I can't get under 6 min. Not complaining about the workout at all - it was just what I needed at this phase. However, I can tell that a couple workouts designed to get more turnover and higher intensity, albeit with less duration, would help me be able to shift into that other gear. (Not that I am planning on going sub 6 for any miles during the marathon, but pushing my body faster and harder in some workouts in the future, will make 6:02 not feel like an all out sprint - thus making 645-7 feel even easier/slower, etc.)

Splits: 6.37, 6.39, 6.45, 6.42, 6.20, 6.15, 6.13, 6.02 (51.37)

Including warm up and cool down, I talleyd 9.5 miles for the day.

Workout # 1: 7 Mile Progressive Tempo

So - the time finally came to do a workout. The goal was 7:30, 7:30, 7:15, 7:15, 7:00, 7:00, 6:45. I figured this was probably doable, and would still accomplish the desired effort I was looking to spend.

Met with Oelz and Jason, and we started at the starting line of the 5k course at McAlpine, and ran towards the Sardis/Old Bell parking lot. There, we would turn around and come back - reaching 4 miles - and then proceed to finish the 5k course. We started out a little quick - I think being geared up for the first workout of the year. We stayed around the times we wanted to hit, and once we started on the 5th mile - which was mile 1 of the course, we dropped it to just under 7 min pace. Jason went a little ahead here, and on the 6th mile - I started to feel the lactic acid setting in through my whole body. Just tried to keep the pace, and managed to have a good split for that "hill" mile, and then still close the 7th mile with my fastest split.

The effort to stay on goal - or the pace we had established early - was a challange, which is what I wanted. Perhaps if we went out more on pace and slower in the beginning it wouldn't have hurt as much in the end - but these kinds of runs are also runs designed to train your body to feel the pace. I think that this work out later in the year, will easier to gauge appropriate pace, after we get a couple more workouts under our belts.

Legs felt pretty good, the oxygen debt I experienced is to be expected given where I am with still building my base. I am pleased with the run.

Splits: 7.10, 7.20, 7.15, 7.05, 6.51, 6.58, 6.47, .49 (last .1 of the 5k course).

After ward we did a cool down mile.

Miles: 8

Feeling empty

Ran from David's house with he and Mike Oelz, two of my Charlotte Marathon buddies. We did some loops around Dilworth, and kept the run pretty easy, as a recovery and just logging some miles. It was very hot, and I hadn't eaten enough to feel strong - something I need to make a better effort in doing. Legs are staying fresh, but I need to go into all of my runs with a little more gas in the tank.

Miles: 5.25
Time: 42.50
Pace: 8:15ish

easy recovery

I am thinking about doing a post on the importance of nutritional intake post run for improved recovery. I think because I have bought into that school of thought, my recovery run with Oelz and David at Freedom park surprised me after doing almost double my normal mileage, the day before.

Miles: 5.23
Time: 42.20
Pace: 8.05

Met at the Freedom Park entrance on Princeton around 6, and from there we hit the greenway on the south side, ran up to Selwyn, back down Queens and into the park again before tacking on a little extra to get us over 40 mins for the day.

My legs felt surprisingly good after my long run. I was expecting much rougher seas. It was a good run though with David and Oelz. We talked about all doing the Charlotte Marathon - and as I write this, we all have now signed up!

I talked to Mike Mitchell and he is signing up as well tonight. I got to say, I am pumped up now to have 3 good friends all investing into this experience. I know it will be rewarding, and something we can all look back on with pride.

all but invested (financially)

When you hit the muggy trails of mcalpine on a hot summer's early eve, no matter how long it has been since your last visit, for me , I am always brought back to the origins of some of my fondest memories of running, conjuring up that feeling of being home. Highschool was lived out on those trails - and to have an old running buddy from then, and one from App - (but who none the less spent many runs on those trails - as did all highschool runners who ran competively in Charlotte) was pretty cool.

I have been blessed and lucky this week to have gotten to run with Mike Oelz, Mike Mitchell at McAlpine and Bohle and another old familiar face in one such Justin Cross (both of whom actually have a great upstart company in LADC)on the trails around Marymount University in Los Angeles. The latter being a farlek workout -which was one of the runs I can count on one hand with since the June Miles at Myers Park - and the one today with Oelz and Mitchell being an easier paced 5 mi. (Most miles I have done since the Marathon). Speaking of Marathon, that brings me to where I am currently.

I have given a good amount of thought lately as to running another Marathon this December. I probably wouldn't be thinking about this right now, but maybe it's good that I am - Mitchell is thinking about doing Thunder Road and Oelz is thinking about Kiawah. With the ability to run with my buddies, AND being able to knock one out before the baby is born in Jan., all gives me good reason to ponder such a thought. Not to mention, it wouldn't be so horrible to get to see what I can really do in a marathon not getting lost!

In the few runs that I have thought about potentially getting back to another race by year end, I have been upbeat as I am thinking it may not be as ardous to get back into the shape I was at in Feb. Perhaps the remnents of my training are there, just have to wake them up a little bit, and they will ready to serve as a foundation for great endurance and strength.

So it was muggy...and hot...and it felt like I was back in the comforts of home ((even passed old rival coaches and runners from Providence Day (rival school up the road from my CCS)). The closeness of my running buddies from spread across the country, and the great gap in difference of weather experienced on each of those runs, was just enough to decide, "let's go back at it for another 26.2" (exactly that mileage please).

Now just got get signed up - www.runcharlotte.com / www.kiawahresort.com/recreation/marathon/

A little bit faster now!

What happens when you race a mile off zero training in 3 months (see previous post) and then race 1 week later with no running since...

Well, after last weeks mile where I went out in 68 - I decided I would try and pace it a little more evenly and see what happens. I wasn't even sure I could improve on a 5:24 given the last 7 days off, but at least I would attempt it with a differnt strategy. Plus I had my long time teammate / running friend Mike Oelz racing with me, so that made it a little more competitive.

It was sure hot though - 90 plus with humidity. Not that it really comes into play on a 5 minute all out run. So, I ended up going almost entirely even splits - which is hard to do no matter what kind of shape you are in when you are giving a full effort. Useually you either go hard and hold on, or negative split and finish faster. I went through in 1:19, 2:39, 3:59, 5:18.

After an easy first lap, I did a little surge on the back stretch and passed Mike and settled back into the pace. I didn't have to out kick any girls the last 100m this time, although I knew they were close the whole race.

It was hard for me to finish well, I know I still have some more left - but it's hard to conjure it up when you aren't used to dealing with the pain.

Anycase, it was an improvement, and I plan on running this week and trying it again and see if I can go lower.

slow run with the old timers

Miles: 6.4
Time: 53 mins
Pace: 8:17

Nice slow pace for a community run featuring Mike Oelz and Alan Gibson from former ASU Cross Country fame. We started at Freedom park, and talked and ran around Myers Park. Fun easy run with the guys.