Weekly Running Review (2/1/10 — 2/7/10)
| Days Run: | Tuesday (Intervals)
Thursday (Tempo) Saturday (Easy) Sunday (LR) |
| Total Mileage: | 34.0 |
| Total Running Time: | 5:00:37 |
| Pace: | 8:51 |
| Core Exercises | 5x |
Observations: Only four running days this week. I took Monday off because I would have otherwise ran for 5-6 consecutive days … not good for me. Nonetheless, the mileage is decent in and of itself, but most importantly, each of the 34 were high quality miles … certainly highlighted by vigorous speed work on Tuesday and Thursday. I’ve throttled back the pace on easy runs and LRs to 9:20+. February is a short month. Therefore, to hit the monthly mileage goal, I’ll need to add a couple miles a week to play catch up.
Super Sunday, Super Sleep (kind of)
It’s amazing what a decent night’s sleep can do for your mental and physical state … and especially in preparation for a pre-dawn run. For the last two weeks, my sleep routine has been early to bed, wake up at 3am, doze off about 5:00am and wake up again at 6:00am. Obviously, that is not the sleep pattern for optimal performance. Last night was an improvement … later to bed (11pm), up at 4:25am, doze off again by 5am and up and ready to go by 5:45am. Now this is not the “ideal” scenario, but I’m making progress.
I’ve been trying to “Think Spring” as a way to fight the annual February blues and it seems to be working … I know we are only 8 days into the month, but I’m pushing the positivity. Those good vibes found their way into my easy run this morning. No aches or pains to speak of and the legs felt relaxed, although not necessarily light. I wasn’t checking my watch, but sunrise had to occur by 6:45am because I didn’t need to run around the Reservoir (lamps) and instead hit the Bridle Path guided by the sky. The other change to the morning routine was that I ran without headphones for the first time in at least 5 weeks. If you recall, I ran “free” from August 2009 to January 2010. In hindsight, I returned to headphones to fight the grind I started feeling on daily runs and LRs. Given my new routine (2 days with CPTC, 3 days solo), there should be enough variation to avoid boredom. That said, I would much prefer to run “free” and listen to the sounds of nature and the city while I’m running. Also, I’m being told after the fact that people try to say hello to me in Central Park, but I don’t hear or notice them … which bums me out. I have a bad anti-social habit while running and any opportunity to chat I would love to take.
Back to the run … it was fairly nondescript aside from the hearing sounds of nature while I am running in it. 4 loops around the shorter Bridle Path plus the run to and from CP resulted in 8.04 miles at a 9:14 pace. Like yesterday, I felt stronger at the end than the beginning … probably a negative split as I had to remind myself to throttle back on the final couple of miles. Lastly, I’m glad I was able to get decent mileage in this morning as yet another “Storm of the Century” is expected to hit our fair city by mid-week. I’ll be indoors tomorrow night, off on Wednesday, back in the park on Thursday night (weather permitting) and off again Friday. Even if Thursday proves impossible due to the snow, I do have the option of running at the indoor track.
Getting Loose in Freezing Temps
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Just so that we are clear … I’ve stated that I won’t complain about the cold weather in light of the perfect conditions for my HM last month. I fully intend to stand by that statement. However, I never said that I would stop from verbally abusing meteorologists for being wrong 123% of the time. Also, I never said that I wouldn’t comment on the weather. Yesterday, I pounded our incompetent friends who stand in front of a blank screen mouthing words they cannot stand behind. Today, I will only say, I felt was really cold this morning. It’s not that the low digits matter all that much. It’s really about how your body interprets and responds to the cold weather. In that regard, the back half of this morning’s mini LR was dicey.
Since it’s Super Bowl Sunday and these hot wings won’t eat themselves, I needed to burn some calories this morning. I had nothing ambitious in mind … 10-13 miles were my goal. Physically, I could have gone for much longer, but right now there is no need. As long as there is no snow, I’m sticking with running on the dirt path / trails. Despite being frozen solid, I imagine the dirt still gives more than asphalt. The plan was for 4+ loops around the extended Bridle Path and some other stuff depending on how I felt. As expected, I shuffled along for the first two and then was felled by an emergency restroom break. It was a minor diversion to the restroom, but took my out of way. I can’t tell you in “G” rate language how annoyed I was at this interruption as it nearly ruined a pretty good run.
My face was cold, but everything else felt fine … even my schizophrenic hands … until I started up again. Even though the wind chill was in the single digits, I’m sure I was sweating underneath 3 layers of gloves (1 lightweight and mittens with inner and outer shell). Around mile 6.5 a bit of anxiety set in … tips of my fingers and thumb were going numb. I couldn’t risk stopping again, so I alternated between shaking them furiously while I was running and just letting my arms hang straight down to get blood moving south. It took longer than I would have liked, but by mile 9, I could sense feeling was coming back. As painful as this was, I was more frightened about cutting short the run … that would have absolutely ruined my day without question.
As I was finishing up the final lap, I had a decision to make: stop or add a mini 1.6 loop. I ended the run … 11.5 miles @ 9:22 pace. 13+ would have been nice, but I actually stopped because my legs were feeling strong. Yesterday, I kind of bumbled along for 8 miles feeling ok and shaking out the gunk. The last 2 miles of this morning’s run, I had that feeling from the HM … strong and could push the pedal if I needed. I don’t bother with splits on LR’s but I was likely moving in the 8:00s. However, I decided to shut it down since I want some reserves going into speed work mid-week. Tomorrow will be a tasty little recovery run ahead of Tuesday night intervals … marking the début of the light as air – Asics Piranha’s!
Barely a Speck of Dust
As of 9:41am, NYC’s 3rd “Storm of the Century” for 2010 (insert eyeroll) has been yet another head fake. Not surprisingly, over the last 48 hours the “accuweather” predictions by the dunderhead meteorologists have been reduced “1-2 feet” down to “3-6 inches” down to “dust to 2 inches.” Nice work if you can get it. Maybe in the tri-state and rest of the East Coast the forecast is closer to the mark, but as usual it was a complete miss here in Gotham.
The absence of snow certainly did not make this morning’s run a “walk in the park” (ha!). In addition to adjusting to far more intense workouts, my body is completely confused about when it should be alert. Tuesday and Thursday nights I am guaranteed to have a fitful night of “sleep” as I’m still jacked up from the speed work. The intensity of this past Thursday’s tempo carried over to last night’s attempt at sleep too. I went bed at 9:30pm (pitiful, I know) and was wide awake at 3am only to kind of doze off at 5am. I was up again at 7am to head outside for a 7:30am run.
Unlike our weather friends, I accurately predicted a slow run and that is exactly what came to pass. Recovery run time people! I’ve discovered the true definition of a recovery run … “it’s a run when your body is only capable of going slow regardless of how fast you might want to go.” Today qualified. I did loops around the Bridle Path (1st time a couple weeks) for 8.06 miles at 9:29 pace. Good enough to stretch out the legs a bit and shake out lactic acid build up. It was a decent run to loosen up ahead of tomorrow’s mid-distance LR.
It’s Review Time
I’m definitely feeling the after effects of last night’s tempo. The best way to describe it is that I feel hungover. My stomach is grumbly. I’m lethargic. I’m slightly sore in my shins and calves. The latter ailment is a result of pure stupidity.
When packing my bag yesterday, I left one of my shoe inserts at home. I had no time to circle back after work, therefore, I had to pull the other one out and run with no cushioning. My NB’s already run big with the inserts. So last night I was flopping around like Bozo the Clown trying to keep up with a bunch of cheetahs. Before we started running, I wondered whether I would bloody both socks before the night was finished. Luckily, I only have a few minor blisters.
In a sense, I am glad I feel terrible. It’s proof that I am busting my tail. My buddy who is a 6x NYC Marathon runner (sub 3:05) called the 2×5k “a big workout” and said if I remain consistent in running with CPTC I will put up a really good time in November. Encouraging.
Marathon Maiden (you need to read her blog if you don’t) does a great job of consistently reviewing her stated running goals. Since we are 1+ month into 2010, I thought it would be a good time to do the same.
- General Fitness/XT: Nada. If XT consists of switching up my daily running routine, then I crushed this goal! Otherwise, not happening. No time. After completely falling off the wagon with core exercises last week, I’ve come back with a vengeance this week.
- Running Club: 99% Done! I’ve had four workouts with CPTC and told Coach last night that I want in. He shook my hand and said “Welcome, baby!” A bit of administrative stuff and I’m official.
- Training Mileage: On track. 175.1 miles in January puts me on pace for 2,100. I’m incorporating vigorous speed work 2x a week. Balance of the week consists of 2 slow recovery runs, plus a slower LR. The grandpa shuffle will be in full effect.
- PR: 1 for 1. I crushed the old HM PR in the Manhattan HM. Next opportunity is the Coogan’s 5K in early March.
- 5K: Sub-22:00 (vs 23:52 current PR). On track. Last night I ran a 23:00 5K, followed by a 2nd 5K for 24:32 as part of our Thursday night tempo. Knowing that I have 4 weeks before my next race gives me hope of hitting a sub-22:00. Secretly, I want a sub-7:00 pace for this race … well, the secret is out now! Why? I think it moves me up one corral in NYRR races. I need to get humping.
- 10K: Gunning for sub-45:00 (vs 52:03 current PR). Incomplete. First opportunity is in April.
- HM: Gunning for 1:40. Incomplete. Put down a 1:48:33 two weeks ago. 8:00 of time is a big jump, but that’s why I’m killing myself during speed work. Next opportunity is in May.
- November 7, 2010 NYC Marathon: 3:30 or Death! No. Other. Options. Incomplete. Honestly, I’m not even thinking this far ahead.
Ummm … That Was Challenging
Tempo runs suck!!! There. I said it. You’ve helped me celebrate victories and overcome obstacles. Tonight was certainly the latter. However, there is nothing I could or would have done differently.
On tap tonight was, of course, a tempo run. Specifically, the workout called for 2×5k’s. The first on less than forgivable terrain … starting at the Daniel Webster Statute in Central Park, up the West Side Drive, up and around Harlem Hill and back thru the 102nd St. transverse (lots of rolling hills). That was the 1st 5k. After a recovery jog back down the West Side Drive to the 86th St. entrance to the Reservoir Path for 2 loops for the 2nd 5k. In a pre-run pep talk, Coach said the word “challenging” no less than 5 times. The man was preaching the gospel truth. How did it go?
| Distance | Pace | |
| Warm Up | 1.3 Mi | 10:47 |
| 1st 5K | 3.1 Mi | 7:26 |
| Recovery | 0.8 Mi | 12:30 |
| 2nd 5K | 3.14 Mi | 7:49 |
| Cool Down | 0.9 Mi | 9:03 |
I completely blew up on the 2nd 5K. Actually, I started to blow up at the end of the 1st 5K. I was determined to stay with the group and did so for the 2.5 miles of the 1st 5K. The group didn’t accelerate, but I just faded. I still managed a semi-respectable pace … but according to Coach that pace should have been a half marathon pace. For me, that would have been 8:17 based on a couple of weeks ago. If I went out at a 8:17 pace, I would still be running right now. The “slow” group went out at a 7:20 and my pack of 3 settled into a 7:26. I wanted to test myself and really keep up. I succeeded in the former and did okay with the latter. After the recovery, the 2nd 5K was a mirror image of the first, where I stayed strong (and with the pack) until the 2-mile mark this time. At this point, I had nothing left in reserve (without sprinting) and let the pack go … hence the 7:49. It sucked being alone in the dark … they were probably 100m ahead, but I kept it together. I definitely improved compared to my first tempo of 2×2 with CPTC a couple weeks ago. Total mileage tonight of 9.24 miles.
In the final analysis, it was easily the most “challenging” workout I’ve ever experienced. I’m disappointed in my pace for the 2nd 5K. I don’t have a benchmark of what it “should” have been … my existing 5K PR (March 2009) of 7:41 pace is irrelevant now. Right now, I’m in the midst of recalibrating. Therefore, forgive my whining as I go thru the ups and downs. Again, the only bad run is the one you don’t have … this was just a necessary workout on the way to getting better.
Tempo runs really, really suck.
New Kicks Coming …
First, an injury update. I’m happy to report that my self-diagnosis on my Achilles was correct. I have not had any soreness in the area where I thought my shoes had been rubbing. Good news! Which brings me to the principal point of today’s post. Running indoors and concentrating on speed have helped me realize that my everyday trainers (Brooks Launch) are not entirely appropriate/optimal. Despite my improvement over the last couple of years, in my mind’s eye at times I still view myself as “a lumbering big guy” who weighed 228lbs and required a lot of support and cushioning in shoes vs. today at 188lbs. Below is my shoe evolution:
NB 858
NB 1062
NB 826
NB 903
Brooks Launch
Next up in my shoe evolution?
They are kind of old school looking, huh? Asics Piranha SP 2 Racing Flats. While I have absolutely no intention or desire to partake in the barefoot running movement, I do want a minimalist shoe to help me go faster. I actually picked up a couple of pairs of them as they were on sale for 2 for $54.88 each. Hello bargain! At 4.02 oz, I probably have socks that weigh more than these kicks. Since they are so light and minimal, I will only wear them on the track or in races of 10k or less.
It’s certainly an interesting pictorial of my evolution. The new kicks arrive on Friday. I can’t wait to put them to use on Tuesday night.
12×400s
The title says it all. That was the “appetizer” workout this week ahead of the “real” workout on Thursday with CPTC. We met up at the Armory again. As insane as it may sound, I was very much looking forward to these intervals. It would mark my second session at the Armory, so the first time jitters would not be an issue. I knew what I wanted to accomplish in my warm up, knew the feel of the track, knew where the restroom was, etc. Most importantly, there were familiar faces among club members which makes a pleasant experience that much more enjoyable.
Physically, I felt as refreshed as I have in a very long time … with one exception. My right Achilles has been slightly tender. I’ve never had an issue with it prior to or during the race. However, a few days into my recovery week I certainly noticed tenderness … definitely not strain or pain. It feels bruised. I iced it Monday and will do so again tonight. After thinking about it and speaking with a couple of club members, it could be the rubbing from top of the back of my shoe against the lower part of my Achilles. I have noticed that the Brooks Launch has a higher ankle and heal support than other shoes I’ve worn. The upshot is that during tonight’s run on the track I didn’t feel any tenderness in the area … I wore my NB 903s tonight.
So how was the workout?
| Time | Pace | |
| 1st | 1:39 | 6:39 |
| 2nd | 1:39 | 6:39 |
| 3rd | 1:38 | 6:35 |
| 4th | 1:35 | 6:23 |
| 5th | 1:35 | 6:23 |
| 6th | 1:34 | 6:19 |
| 7th | 1:34 | 6:19 |
| 8th | 1:33 | 6:15 |
| 9th | 1:33 | 6:15 |
| 10th | 1:35 | 6:23 |
| 11th | 1:34 | 6:19 |
| 12th | 1:29 | 5:59 |
With the exception of the 10th interval, I negative split all the way thru. Coach told us to run at 85% to preserve the legs for Thursday (or Sunday for those racing in a local 4 miler). Tonight was a solid VO2 workout. The key was not to bust out too fast initially to avoid an immediate build up lactic acid. Therefore, I took the advice to heart and concentrated on being consistent on splits. I could tell the group was loose by the 4th interval as the pace quickened. I love these indoor workouts because there is no thinking required … it’s just playing follow the leader. By the 8th interval I decided that I wanted to keep up with the rabbits (of the slowest CPTC group – there were 3 others that were blazing, lead by one guy who at a recent race night dropped a 1:59 800m and then followed up with a 9:27 2-mile). In this case the rabbits would be the women who are literally 50% of my size and weight. I figure if I can stay within 1-2 seconds of them on each split while maintaining 85% effort, then I’m making progress. On this front, I did ok. I was probably mid-pack tonight and didn’t kill myself doing. I kept enough reserve to drop a 1:29 on the 12th interval without sprinting. That result gives me confidence that I can push it even harder next week. After we finished, I mentioned to our coach “I’m hanging in there.” He said, “You’re doing more than hanging in there,” as if to say he was a bit surprised about my performance given that it’s only my 3rd session with the crew.
Making progress. Making progress.
Monthly Running Review – January 2010
| January | December | % Change vs. Prior Month | |
| Days Run: | 23 | 22 | 4.55% |
| Total Miles: | 175.1 | 175.3 | -0.11% |
| Miles per days run: | 7.61 | 7.97 | -4.48% |
| Total Running Time: | 24:59:43 | 24:35:12 | 1.66% |
| Avg. Pace per Mile: | 0:08:34 | 0:08:25 | 1.76% |
Observations: Solid start to the New Year. I hit the monthly miles target (barely) despite a taper week of sub-30 miles. Pace per mile will have less currency going forward assuming I lock in on recovery runs being in the 9:00+ range, and not force a faster pace to satisfy my ego. Intervals and tempos will take care of pace. Those recovery runs will be critical to rebalance the body after such intensity. I’ll need to think of other metrics to track … I’m sure I’ll come up with something. With no planned races in February, I’ll be able to concentrate on speed in preparation for the Coogan’s 5K in early March.
Weekly Running Review (1/25/10 — 1/31/10)
| Days Run: | Monday (Easy)
Tuesday (Intervals) Thursday (Easy) Friday (Easy) Saturday (Easy) Sunday (Easy) |
| Total Mileage: | 39.3 |
| Total Running Time: | 6:00:05 |
| Pace: | 9:10 |
| Core Exercises | 1x |
Observations: You certainly can tell it was a recovery week. Six days of running for only 39.3 miles. However, I temper any disappointment with the notion that it took 5 of those days to shake out all the lactic acid from the HM and Tuesday intervals. Despite only one “rest day,” I feel somewhat refreshed … which is a product of relaxed pace. In actuality, the only true disappointment is that I’ve completely fallen off core work. Semi-subconsciously, I’m likely telling myself that recovery includes easing off core … wrong, but that’s the best I can do. Recovery week is over and so are the excuses. Back to work.
A Marathoner
Central Park, New York
Contact: elgin@amarathoner.com
