Pool Running is Fun

AM: 16 progression run. It was raining the whole time which means I was soaked and the trail was really muddy. Sand and mud all over

PM:

AM: 8 easy + standard core routine, stretch, foam rolling

PM: off. Too tired from yesterday's run in light of workout tomorrow and this weekend's race

AM: 2.5 WU  4x800,4x400   2:28, 2:24, 2:21, 2:23, 69, 67, 68, 68  2.5 CD

PM: 4 easy + alt core, lifting, stretch, foam rolling

dragging ass. Not that the times were too slow but my legs were exceptionally tired this morning from Sunday. 

AM: 8 easy + standard core routine, stretch, foam rolling

PM: 5 easy

It rains everyday now

AM: 5 easy + alt.core routine, stretch, foam rolling

PM: 5 with 5x30sec strides

raining, forgot to vaseline the nipples, ouch. went shirtless in the cold

PM: 6 easy with 1 mile straights and curves

resting up before Sunday

AM: 4 easy

Greg invited me to run this race and we wanted to go 1-2. But of course the allure of big money for the course record attracted an Olympic Trials Qualifier to the field. As a sub-elite, or a good club runner as some would call me, you always run the risk of running a smaller race that has a shitty course or very bad management. Overall the Delaware half wasn't that bad. The good: It was free to enter, we had an elite tent, we had free food, beer, and other swag from the race. The weather was perfect, at 54 degrees with a light breeze. This was the good news.

The bad news about Delaware: 1. The course was full of constant turns which were not all correctly marked. Greg and I had to slow to a jog once to figure out where to go. we had no bike escort. We also took a slight wrong turn at another spot because there was no one there to direct us and the marshals/police just ignored us since there were relay runners around us. 2. The relay runners. At mile three we slammed right into four-wide relay joggers who were impossible to weave around and we couldn't take the tangents. Seriously, what kind of race puts a relay right in the way of the faster half marathoners? It was obnoxious. It was obvious the race only cared about making a profit, jamming as many races onto the course as possible without regards to running a smooth operation. 3. The course-it was awful as far as the number of turns and the ELEVATION.  We were cruising a 5:16 pace through 5 miles. at mile 6-7 we dropped a 6:01 climbing a hill. after that my legs were crap and Greg managed to get a gap on me on the rolling hills portion that I could not make up. by then the legs were shot and the downhill portion seemed not to help at all.  see my splits and elevation below:

As you can see from 6-7 sucked ass and I was never able to recover my legs:

splits: 5:24, 5:15, 5:12, 5:19, 5:18, 5:18, 6:01!, 5:30, 5:28, 5:28, 5:25, 5:20, 5:27, .25

The good news: 1. I made $150 bucks. 2. I was able to keep up with Greg for longer than I used to.  3.  Here are the PRs of the top three in the race, their times today, and difference:

1. Andrew Weaver: 1:04:27 time today: 1:08:49  Difference: 4min 22 sec.

2. Greg Mariano:     1:08:31 time today: 1:10:24  difference: 1 min 53 sec.

3. Matt Deters:         1:09:45 time today: 1:10:55 difference: 1 min 10 sec.

So the course took its toll on everyone and obviously it wasn't just me with a slow time. It also mean, at least to me, that I can crack 1:09 for sure in a race with flat terrain and a few less turns.

Considering how sore and tired I am, I call today a very good race for me, despite my time.

Results 

Course:

PM: 45 min. pool run

AM: 8 recovery + standard core routine, lots of stretching and foam rolling

PM: 5 slow. tired

legs are pretty destroyed today, that course was downright abusive with the hills late in the race. Tired.

things I've learned from yesterday: I was lacking in strength to hold pace over the gauntlet of hills and my legs would not cooperate to maintain a sub 5:20 pace after the hill.  This is not surprising because I've not done a lot of long, drawn out runs and tempos. Marathon training will remedy this when I run some halfs this fall.  It's also interesting to note that the elite coordinator at Delaware emails all of the semi-elites entered and detailed all sorts of drug testing, etc. Funny thing that the two fast Morroccan guys entered never showed up.

AM: 8 easy + standard core routine, stretch, foam rolling

PM: 5 easy

I was just thinking about how ticked I was when I physically could not break 5:20 on those hills after mile 6 on Sunday. It was not for lack of will that I could not keep up with Greg. I went all out on the downhills, thinking I could catch him, but my legs were just shot and I really trashed them getting after it way after I was tired. It's just amazing some people can run well under five minute miles for twice the distance.

AM: 8 easy + alt. core routine, stretch, foam rolling

PM: 5 easy with 5x30sec strides

AM: 8 easy + alt. core routine/lifting, stretch, foam rolling

PM: 5 easy w/5x30sec strides

Another overcast, rainy day. Apparently the 14th day in a row with measurable precipitation according to the radio

AM: 2.7 WU 2x3200m 2.5 CD  10:33, 10:19

PM: 4 easy

not too bad this morning. I didn't feel last weekend's half in my legs until the endupf the second 3200 but I'm still recovering from the Delaware ordeal. 

AM: 11 easy

AM: 15 mile long run. (8:28, 6:59, 6:53, 6:40, 6:44, 6:25, 6:33, 6:35, 5:47, 5:47, 5:24, 5:23, 5:23, 5:18, 5:08)

PM:

excellent long run this morning. I joined Greg for the last 2/3 of his 21 miler. Felt pretty easy running 16:20 for the last 5K! Nice and cool this morning. I hope my races in the next few weeks are good. I'm still in great shape.

AM: 8 easy + standard core routine, stretch, foam rolling

PM 5 easy with 5x30sec strides

beautiful weather. I'm enjoying the sauna-free May so far. Of course the heat will come but this spring has been great, albeit a little wet.

AM: 2.5 WU 1600,2x800,4x400 2.5 CD  5:08, 2:23, 2:20, 66, 66, 66, 68

PM: 4.5 easy + lifting/core routine, stretch, foam rolling

not a lot of volume but fast workout this morning. breathing hard after each 400, feeling the speed in my hamstrings like I was back in high school training for the mile again. 

AM: 8 easy + standard core routine, stretch, foam rolling

PM: 5 easy

awesome cool weather once again!

AM: 5 easy + standard core routine, stretch, foam rolling

PM: 5 easy with 5x30sec strides

5 easy

"The essential thing in life is not conquering, but to have fought well."  -Baron de Coubertain

It's funny how you can hit each mile split as follows and still run 26:06:

5:04.3, 5:07.7, 5:11.9, 5:03.6, 5:12.6 = 25:40  https://connect.garmin.com/modern/activity/1177594349

I took all of the possible tangents but it still came out long, not just a little long either. But that was just the finishing touch to a frustrating day.

Yesterday was beautiful out, no wind, rain free. This morning it was raining so I was wet at the starting line. The first two mile markers were right on, then they started to drift from my watch. I was running with a bigger dude for the first 3.5 miles then I gunned it on one of the numerous 180 turns and was in second until .5 to go, well .5 to go according to my watch. Then Kevin McNab comes storming by me at like 4:40 pace or some shit then another dude passes me. I was satisfied with the fact that it would still be a fast time but then the finish line never came at 5 miles, quite unlike all of the races I've done which are almost always spot on with my watch. So no good time, and I finished 4th, right outside of the money, with the token Ethiopian getting second, and my racing buddy getting third.

Whatever, this whole season has been a wash. My feet were wet, the course was long, and I did not place well. Really frustrated. but then again I went through 4 miles in 20:28, a 1 sec. PR and I ran 25:40 but I can't count that as a PR because it's unofficial.

I did notice that I really need to work on my uphill running. I suck at running uphill. I can fly downhill, but when I'm racing someone they always pull away on the uphill. Secondly, I need to keep working on relaxing in the ladder stages of the race, which it would have probably done me some good if I went out a couple of seconds slower for the first two miles.

Running is frustrating when guys mow you down when you're trying your best. I refuse to believe genetics is the end all be all of running. If I need to run 100+ MPW to burn those guys so be it.

Results

PM: 5 easy in the rain. I always learn something after every race. I think this race is teaching me that I need to work on hill running, but more importantly, I think it's lesson is to check my ego at the door. I'm so worked up about my shitty time in the results, rather than my time that I know is right. Also I'm pissed about getting beaten badly, but what does any of that even matter? I couldn't even run at points in my life with my knee surgery and achilles tear. I still remember the knee doctor telling me it was possible I may never be able to run again depending on how my knee healed and now years later I'm pissed because I didn't get the time I wanted. wah wah. Life is about perspective I suppose, and an easy 5 miles in the rain can give you some.

AM: 14.5 easy to moderate in the rain. Rain again

PM: off

AM: 8 easy, stretch, foam rolling

PM: 5 easy in the pouring rain (again)

going to get hot and humid pretty quickly this week. tired of the constant rain, which apparently is over with for awhile tomorrow.

AM: 2.5 WU 400,400,800,1600,800,400,400 2.5 CD  (74, 72, 2:28, 4:58, 2:23, 65, 65)

PM: 5 easy + lifting routine, stretch, foam rolling

took it a little easier this morning and focused on negative splitting within each interval and on relaxing, in order to get used to it. Less focus on times and outcomes, and more focus on relaxation and negative splitting

AM: 8.5 easy + standard core routine, stretch, foam rolling

PM: 5.5 with .5 straights and curves

it's going to be warm today but it was nice and cool this morning. Sunny too for once. Legs are tired.

Check out these splits from one of, if not the Best race of my life at Shamrock 2015:

5:30, 5:30, 5:29, 5:26, 5:23, 5:28, 5:17, 5:16, 5:15, 5:10, 5:09, 5:07, 5:40(1.1 miles)

Notice anything? The first 10K was basically slower than tempo, while I bided my time, just relaxing and staying in complete control. The thing is, I didn't have any clue as to what shape I was in but I felt so good that at mile 7 I picked it up slightly and mowed down half the field taking it in at an extremely fast pace but not so fast as to overload my legs with lactic acid before the finish. Hmm, I wonder why I haven't been able to achieve similar results going out in races trying to "hit" a specific pace for the first few miles then have my legs turn to garbage way before the finish. New strategy for the rest of my races this year: don't be stupid, but go what feels "stupidly slow" until about halfway, then dominate, just like coach George always tells me to do. Trick is to actually listen and have a little faith in myself (easier said then done).

AM: 8.5 easy, squat machine, stretch, foam rolling

PM: 5 with a couple steep hill sprints

lots of sweat, humid today

pretty amazing. remind me to never again acomplain about injuries: http://www.runnersworld.com/runners-stories/man-born-without-arms-or-legs-prepares-for-his-first-marathon 

AM: 2.7 WU 3200m,1600m, 3 CD  (10:23, 4:56)  

PM: rest. very tired. I think George was right about the heat this morning. not used to it yet.

It was very humid this morning and we are not used to it so we took it pretty easy and just did 2/1 workout since I am racing Monday. I can tell my body is not used to the heat yet, going from 55-60 degree highs to 85-90 degree highs in less than a week.

12 with several strides. Hot again

4 easy plus 4x200m 32, 31, 31, 31

"How did I know you ran a 4:30 mile in high school? That's easy. Everyone ran a 4:30 mile in high school"     -Frank Shorter

I'm not a miler. Most of these young guys out of college who ran today were and hell the guy who won it used to be a an olympian. He's run 4:03 on this course.  Like a small town track story I always thought I was back in high school but I was better at the 3200m all along. Of course 25 miles a week and sprints in high school helps your mile when you're 17. Speaking of 17, check out a page from the archives:

Indeed, I ran about a 4:34 mile in high school.

Today I ran 4:30.8. Running a road mile is just weird. Once the gun went off the leaders took off like a bat out of hell. I was able to progress but the hill in the second quarter slowed me a bit. I was relaxed but the problem was that the race is so incredibly short and since I train for and am better suited to the 10K-half marathon distance (half PR converts to 4:20 mile), I had a hard time keeping my legs going fast enough to really wear be down. I did tie up a little with just a few meters to go and I was breathing hard then.

I really think I went out too slow! I would need to run several of these events to really improve my turnover plus a lot more lactic acid clearance training to specialize at the mile-5K but like I said, my 2016 goal is the half marathon in October, these fast races serve as important training for my body to adapt to a number of paces and distances.

It was actually a lot of fun, and seeing small town Winchester high school track guys getting lectured on race tactics by their coach before the race brought back some old memories. As it turns out, 30 year old Matt Deters beat 17 year old Matt Deters at the mile :)

results

PM: 5 easy

AM: 3 WU 4x800 3 CD  2:32, 2:31, 2:29, 2:27

PM: 5 easy + standard core routine, stretch, foam rolling

warm today and very light since I raced the mile yesterday. Ran relaxed