After last Sunday's debacle, I thought I would take Tuesday off and be back on the roads on Thursday. As it turned out, I think I had a touch of the flu and missed Thursday as well. With a golf tournament yesterday and "official" Richmond training beginning this week I figured I'd take the week off and finally got back on the roads today. It was a quick five miler, but it proved to be challenging because of the break and because my body is still a bit tired.
With today's run I also saw my string of ten consecutive BQ runs come to an end. I actually wanted to see it end today and subconsciously tried to keep from hitting my mark for an eleventh consecutive run. I wanted to do away with that theory of running and get a fresh start this week. I have adjusted my schedule slightly and will be back out on the roads tomorrow for the first of hopefully many productive runs that will wind up with me crossing the finish line on November 15 reveling in a BQ marathon run!
Sunday, July 27, 2008
Monday, July 21, 2008
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...
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...
Sunday, July 13, 2008
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......
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......
Saturday, July 12, 2008
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.
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.
Friday, July 4, 2008
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.
3rd place finish at the 15k
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.
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