Ten In a Row; Lesson Learned

I set out several weeks ago to see how many consecutive BQ runs I could string together. At first it was simply a different type of training that I figured would help me get to that promised land. I wrote about it here, saying that it goes against the grain of traditional marathon training.

Yesterday I went out a bit later than I had hoped to get an 8 mile training run in. I knew it would be the toughest BQ run to date because Sunday's generally are. It's long run day for me. Throw into the mix that I umpired in extreme heat on Friday night, ran a 5k Saturday morning (20:12 btw, in the Citizens Helping Citizens in Indiana, PA) and then spent Saturday afternoon and early evening cutting my grass and sealing my driveway (also in extreme heat and humidity).

The run began as most of my other runs have. I was hitting my splits and banking some time. I knew I would need to bank some time as the temperature rose and I could feel the humidity sapping me (it felt like Frederick, Md. all over again). By the time I hit mile 6 I was just ahead of a BQ pace. I would need to come across the 8 mile mark in 59:52 to secure a tenth consecutive BQ run. When I was in the final mile I could feel that it was going to be close and pushed myself to the brink of exhaustion to make the mark. Coming across in 59:27 I sealed the deal but not without a cost.

I spent the rest of the day yesterday sluggish and on the couch trying to keep cool and rejuvenate myself. The run had totally wiped me out. When I awoke this morning I had a headache that had returned from last evening and was still feeling pretty groggy. Yes, I got a tenth consecutive BQ run in, but it wasn't very smart. As I continue to recover today by drinking fluids and resting at home (I had to use a sick day), I know how dumb that thought process is. I will still attempt to maintain BQ times during my shorter weekday runs, but I will use my long slow weekend runs for that purpose. Long and slow weekend runs. It was dumb to try and maintain a qualifying pace on a day that started with me being fatigued and on a day when the purpose of the run is not to qualify.

My stubborness cost me a sick day and perhaps a few more days on the shelf as I recover and rest to get back to 100%. Stupid...

A NEW PR!!

It took three years and nearly eight months, but my longest standing PR (not counting my half-marathon PR which was set over four years ago....but it's my only half marathon to date so I don't count it), finally went down this evening!

One of the biggest hurdles I've faced since November 20, 2004, when I set my 5k PR of 20:04 in the Somerset Turkey Trot, was finally eclipsed tonight. In that time I have run eighteen 5k races and got to within 0:08, 0:12 and 0:14 of tying the old mark. This year alone I posted a 20:52 and 20:41 but it was looking to me like I'd never beat my 20:04. In the back of my mind I have not only wanted to get a new 5k PR, but I've wanted to break that 20:00 barrier.

Despite some difficult humid conditions and a temperature of 80 degrees I went out to a fairly fast pace and although the splits weren't negative, I felt strong enough and composed myself when fatigue began setting in to will my way to not only a new PR, but a smashing of the old mark and finally eclipse the 20:00 barrier. My 19:49 in the Hoodlebug 5k in Homer City might stand longer than the previous mark, but then again it might not.

In the final half mile I felt my legs begin to wobble and my desire waning. But I knew I was close and did not want to live through a Philadelphia incident again. As I approached the finish line and saw that a sub-20:00 was inevitable I had to smile and tonight it has not yet left my face. A hard earned PR that I will attempt to break in just six days as I head back to Indiana County for the Citizens Helping Citizens 5k (if you're keeping track, last year I did a 20:18 in that race). All I need to do is 30 seconds better and I'll set another PR.

Can I ever get a sub-19:00? Doubt it, but I'll keep on trying. And who knows......

It's All About the Core

When I was looking at the "near miss" in Philadelphia a little closer and the inevitable disaster in Frederick I pondered over and over what I had done differently or what I could change about my training. Sure, the course in Frederick was difficult and definitely had an effect on my time, but there had to be more to it.

When I looked back I realized how emphatic I was with strengthening my core muscle group leading up to Philadelphia. In fact, I was reading an article on core-work in Runner's World and recalled a statement I made to Becky right after my near miss in Philly. I told her that I felt that my core work was instrumental in that run. So as a result I began my strength regimen again this week with special focus on the core group to make an attempt to get back to where I was last November. It's only been a week but so far so good. I am building up to a full workout focusing on the core and have gotten more consistent with strength training overall.

In another two weeks I'll head out to the ice rink to begin skating again as hockey season is less than 8 weeks away. That should also help as I head toward #6 in Richmond. As I run, like today in the upper 80 temperatures, I focus not so much on Richmond as I do with maintaining consistency and injury free. In addition, I am stringing together as many BQ runs as I can muster. In order to run fast, you need to train fast. This goes against the grain of most training experts advice, but since I often can run BQ times with little difficulty I'm simply extending the length of time that I'm maintaining that pace.

In that light, today was my fifth consecutive BQ run. Two of them have been done on either tired legs and/or in oppressive heat. It's something to build upon. That, and my core.

FNG and a 15k Finish

Yes, you can tell it's summer. Posting goes by the wayside a bit. For some reason it seems easier to post in the winter. Whatever the reason, it is what it is. I post when I can post. Today, a little catch-up; and ketchup once I get the grill going, but first thing's first.

HAPPY BIRTHDAY AMERICA!

I celebrated the same way I did last year. I ran the Hollidaysburg Area YMCA 15k run in Altoona, PA. Thanks to fellow hockey official and occasional commenter on this website I have pics of me and the two guys who finished ahead of me. After running a minute and 20 seconds slower than last year (my 15k PR) and not finishing in the top three, I'll take the 3rd place finish.

3rd place finish at the 15k

photo courtesy of: Tim Sheehan.

This week was also the week we finally dove into getting a new dog. On Monday, we got the newbie and after spending the past year with two female greyhounds, we decided we missed a boy in our life. I'm beginning to remember why we went to two girls. No, it's not that bad but he is definitely a bit on the 'touched' side. A little wild and crazy and definitely no boundaries. Fortunately Vee likes him and he seems to be adjusting to our lifestyle. Or the othe way around, I'm not sure. Ladies and gentlemen, I give you Sam Adams:

Sam Adams....the dog.

Other than that busy week I ran the Daily American 10k on June 14 before our vacation and finished in a solid 42:19, so the running has been going well. Latest news: I have decided that my 6th marathon will be in Richmond, Virginia on November 15. Chosen because of it's flat-ness, time of year (weather should be alright) and because it is a Saturday marathon. I love those. More races should do that. Official training will begin in a couple of weeks. For now, I enjoy the summer. Below are two additional pics from today. The shirt and race logo and the hat is what I won for taking 3rd place. Ranks as one of the weirdest awards. I prefer medals, but whatever. A visor doesn't suite my bald head.

My Summer Vacation

We began our summer vacation at Camden Yards last Saturday night, June 14. The photo above is from our "cheap seats" where we watched our hometown Pirates attempt to pull back to a .500 record for what seems like an eternity. Unfortunately, we blew a 9th inning lead after coming back and it wasn't meant to be. When it happened again the next day....

...we were in better seats and the outcome was a little better as the Battlin' Bucs pulled out a ten-inning victory after another blown lead. The day had started out at the Inner Harbor...

...where I started out my day with classic Chesapeake Bay crab cakes from the ESPNZone leather recliner/table chair, along with my 'first' refreshment of the day...
From there it was off to Ocean City, Maryland for four days where we stayed at the Dunes Manor Motel oceanfront...

The week included sand, surf, good food, my normal running routine (of course) and even a bit of golf...

When the last day had arrived, we were relaxed, re-energized and ready to head back to reality (not)...

So what did I learn on my summer vacation? I learned that if I set my mind to something I can do it; sort of. I had two rules as I headed out for a week of peace and quiet. Rule #1: Don't call work (I sort of failed at this one as I did call in but I didn't discuss work). Rule #2: Don't wear a watch and watch the time. I have to admit that I was able to accomplish this and I'm better for it. Time is our enemy. It never stops. When we constantly clock-watch time goes so fast. I thought that by not keeping my eye on the time all the time, it seemed that it went slower and I was able to enjoy every day a little bit more. Maybe this was in my head, but I don't think so. I also learned a few other things:

• we are a nation of excess. You don't need to look far to see huge SUV's driving down the highway at 80 mph, towing an even bigger boat while gas continues to rise.
• in keeping with the theory of excess, we eat way too much food as a whole. Worse yet, we waste too much food.
• If you're not wearing Tommy Hilfiger or Hollister clothing, you're old.
• I'm not as old as some, but I'm old.
• The waves of the ocean just continue to come in and go out. Like time, it is endless. It is fascinating. I think I enjoyed the ocean more than ever this year.
• I used to think it was people that made the world go 'round. I don't think that's true. We only live here and consume too much of everything including, of all things, time.

I thoroughly enjoyed my summer vacation this year, but now I'm back to reality. It is nice to recharge the batteries, but there is also something to be said for getting back into a routine. And like everything else, the running calendar begins to get routine and serious as I enter the summer phase of my training.

Oppressive Heat

Today's long run of 8 miles seemed like an eternity running in 82 degree heat with searing humidity. Thankfully there was a breeze and my course provided shade over about half of it. But at times, when the wind died down and the shade was nowhere to be found it got brutal. I thought about those folks who run in the Badwater Ultra in Death Valley in the middle of July where it can get to temperatures over 120 degrees. I wondered how they do it. Fortunately I won't have to find out anytime soon. I actually enjoy running in hotter weather because of the limited clothing and I'd rather be hot than cold. But this weekend took a lot out of me.

Can You Find Me?

A Helluva Run

It was a miraculous run that came up just short. The team that refused to quit lost to perhaps the only other team in the NHL that they couldn't beat in a seven game series (my opinion). That still doesn't help to soften the blow of being 2nd best. Still, I feel fortunate to have been able to be there to see the Stanley Cup awarded to the best team in the NHL this season. The Mellon Arena, 41 years old, saw the Cup awarded inside of it for the first time and perhaps the last. The odds are pretty good that it won't happen inside that building again until it is torn down after next season. Then again, with the promise of a new season looming just three months away and a team built to challenge for the championship for years to come, it could happen. I wouldn't lay money on it but I also wouldn't have put money on a Game 5 for the ages once we get down 3-2.

Still Hangin' Around

Today's post title is a play on words. With the Penguins hanging around for a Game 6 that few thought would happen (including me) and me still not having much to say about running or hockey. Other than Game 5 will go down as an all-time classic Penguins game that I will remember for the rest of my life. In terms of running, I don't have a lot going on. Summers are always like this. Perhaps I'll have to come up with something. No marathons planned in the near future, but I do have a 10k next Saturday. The Daily American 10k in Somerset. It was the first place I ever won a medal. However, it was for walking the 10k back in 1998 I believe. Well before my running days. But ask me what race I never miss, and I'll tell you the Daily American. It is always on my annual schedule. Hopefully I'll post again before the race, June 14.

A Holiday Ultimatum

No, this post is not about running. My running is going along just fine. But over the past month and a half my focus has been placed on the run to the Stanley Cup Finals by my team, the Pittsburgh Penguins. A horrific display in game 1 on Saturday night has them in a must win situation for game 2 tonight. It truly is either going to be the start of the series or the end. A loss tonight will seal the Penguins fate even though there will be those who would say there are still five games left and it's not over. Please, no way the Pens beat the Red Wings 4 out of 5 if they lose tonight.

As for running, I continue to trudge toward my next marathon which is yet to be determined. I've got some ideas and plan on running a fall marathon for sure. But I'm in no rush to decide on this one. I run better in the fall and with gas prices climbing through the summer I will play wait and see. No sense in rushing to conclusions. I'll continue to train this summer with the intention of running a marathon in October or November and for now, that's enough.

Let's Go Pens.