Liftoff

Day off.

AM: 8 miles.

PM: 6 miles at lunch with Quint, cool and rainy.

AM: 4 miles.

PM: 11 miles at track. The workout scheduled for today: 6 X 300 WITH 100 REST; 3 SETS WITH 500 REST BETWEEN SETS.

Since I'm racing Saturday, I decided to name the first set Easy, the second Medium and the third Hard.

Running 300s is out of my comfort zone. According to Lee's theory, that makes it a perfect workout.

Splits for today:

1.  58, 60, 59, 59, 58, 59 (Avg: 59)
2.  55, 55, 56, 56, 55, 53 (Avg: 55)
3. 49, 51, 50, 50, 50, 50 (Avg: 50)

I keep meaning to write better blog entries, but work has been super hectic lately.

Running-wise, I'm planning on taking it easy until Saturday, dropping down to single runs Thurs and Fri. I feel locked in right now, and ready for a good 10k. Just need to eat right, get my rest, and keep my head screwed on.

AM: 9 miles.

PM: 5 miles at lunch with Quint.

PM: 6 miles at lunch with Quint.

AM: 6 miles with a couple strides.

The weather is looking perfect for tomorrow. I know of at least two guys who will be in the mix in the 10k.

Nick Miehe: He's a bit of a wild card. Around 26 now and a few years removed from college, where he was mostly a middle-distance guy and ran a 4:08 mile. So on that level, he's a completely superior runner. He is still moving into longer distances, and in the couple longer races we've been in, I've had a slight edge due solely to years of higher mileage. If he's anywhere near me at mile 5, he's in the driver's seat.

Jon Noland: Definitely my #1 target in this race, and a more predictable factor, Jon usually runs a 10k close to 33:00. I don't know him well, and he seems like a very nice guy, but hey- rivals help! Plus:

1.  Jon recently turned 40 and joined the Masters ranks.
2. He's an (excellent) triathlete. Not that I hate triathletes, but honestly, I don't want to get beat by someone who trains for three events to my one.
3. He destroyed me in this race last year.

Should be a fun day tomorrow!

Today was an early start - the 10k went off at 6:45 and the logistics of parking in Safety Harbor require a prompt arrival. I got to the start and ran into Bret and Richie, and a couple other friends to help break things up.

Nick turned out to be a wild card indeed, and didn't show up. Jon did, though. I've raced him at least twice before, but each time the other was having an off-day, so I had never really ran against him.

From the start we were alone out front, and ran through the first 1.5 miles together at a steady pace. I was planning to run the first mile under control, and it went by in 5:23, just about right. About halfway into the second mile, we crested a small rise then turned around. I'm not a good downhill runner, and Jon put a few seconds between us on the way back down.

I felt fine about letting him go, though. The pace was dropping slightly, and I was happy to be the hunter. I slowly narrowed the gap and caught back up to him at the 3 mile mark. So far, the race had gone to plan, but I was not able to bring it together for the second half. Mile 4 continued down the main drag, then made a right turn up a rise into a residential neighborhood. I hung with Jon until we hit the next downturn where he gapped me again, and I was never able to bring him back. We both hung on the rest of the way, and I finished in 33:17, with Jon 4 seconds ahead for the win.

Although the distance between us was narrow, I did feel pretty dominated. At no point did I lead the race or drive the pace. While I might not have had my A game today, I ran hard and never gave up, so I have to give Jon the credit - he was the better runner this morning.

There's disappointment when things don't go exactly the way you want, and there's disappointment when you underachieve. Today falls more into the first category. I did run a 10 second PR, which is something. 3x2 miles is usually a dead-on predictor of my 10k time, and that workout from a couple weeks ago averaged 5:21-5:22 with Garmin correction figured in. So today's result is about what I had coming.

I could leave it at that, with setting things into some kind of perspective, but then this would be a superficial race report. While driving home I felt my blood starting to boil. It's one thing to get blown out of the water by a runner on a totally different level, but losing a head-to-head race by a few seconds is not in that category. And I welcome that anger and frustration. It's easy to feel like all the miles and workouts have been for nothing, but I don't like that kind of thinking, which is really just an excuse for giving up. Instead, I'll be feeding the outcome of this race into the woodchipper, and when I'm tired in the morning, or dragging in workouts, it's more fuel for the fire.

I was able to make it back to the Y in St. Pete by 9am for my daughter's basketball game. Watching three-year-olds play basketball is a good antidote to competitive rage.

Splits:

1. 5:23
2. 5:19
3. 5:19
4. 5:23
5. 5:22
6. 5:22
7. 1:09 (5:12 pace)

AM: 10 miles.

PM: 3 miles.

Typical Sunday with a lot of moving parts. I bartered away my Sunday run to race yesterday, so while Allison was out on the Pinellas Trail I took the girls out to run around and get donuts. Then I met up with Quint for 10 miles downtown in the late morning. Straight to a friend's daughter's birthday at a nature preserve, then home for the usual chores. Squeezed in 3 miles with Elise on her bike before dinner.

I can get tunnel vision when I'm training for a goal race. Today was a good recovery day, and a good time to remember the other moments that make running meaningful - being outside and active with my family, spending time with friends, and time alone too, when I can just unspool for an hour or so. It's about as close as I get to meditation.
 

AM: 10 miles.

PM: 6 miles at lunch with Quint, nice cloud cover and light rain.

I'm looking forward to watching classic movies with my daughters when they're ready. At 3 & 6, they haven't seen many yet, and my older daughter is sensitive, so it may be awhile.

This morning when running I was trying to come up with light movies- by that I mean stories that don't delve too heavily into romance or the threat of death. That's a tough list to assemble.

Last week I previewed the first 20 minutes of Pee-wee's Big Adventure, and it was just as nuts as I remembered. Although I think it does fit the above-state criteria, the pace seems to go back and forth over the line between madcap fun and unhinged insanity pretty freely.

There must have been some event yesterday in Straub Park downtime, since the usually pristine grass was covered with trash. Also, I felt creeped out by the sound of squirrel claws on oak tree bark...I guess my nerves are still a bit jangled.

AM: 4 miles.

PM: 10.5 miles at track.

I had a good run in the morning. I've had a lot of crazy thoughts since Saturday - thoughts of cramming in more races and white-knuckle workouts into the next month, bad ideas all.

This morning I decided to take this week easy. I've put in a lot of good training lately, and I'll be fine for the 15k next Saturday.

Evening track with Lee and Steve. All of us raced on Saturday and wanted to keep it easy, so we ran a couple 800s, 1200s and mile repeats at 6:00 pace.

AM: 7.5 miles.

PM: 0. The machines won = no lunch run.

AM: 7 miles.

PM: 0 lunch running again, although my computer crisis of the week finally got resolved. I don't like getting off schedule, but something tells me the extra rest is a blessing.

AM: 12 miles. I met up with several friends at Northshore Pool, most were out for an easy run. I joined Mike G and Christina for a 6 mile tempo that came in right at 40 minutes. Both are running Boston and rounding into very solid shape.

PM: 7 miles. Met up with Quint for a lunch run. After a couple days of singles and lower mileage, I was feeling snappy.

Everyone in the family ran but me today. Allison did her long run, and when she got back we took the kids to Tampa for a race organized for 2-10 year olds. It's a neat event, broken into many waves by age, even month of birth. The kids get race numbers, and the experience of starting a race, but there is no clock or pressure.

Afterwards we spent the afternoon in Temple Terrace with family. A nice day, just no running.

AM: 20 miles with the Forerunners. A great group today, with a 4-3-2-1 theme mixed in for the members doing Boston. I ran the last mile at target 15k pace (~5:30) and felt solid.

I'm a little regretful last week was hit-or-miss, and the coming week is also going to be patchy, but I'm trying to remember the extra rest will probably help more than hurt.

AM: 9 miles

PM: 5 miles at lunch.

PM: 10 miles at track. No snowpiles building up here, but driving through St. Pete at 5pm in a steady, cool rain. We've got a good thing going on in our training group. I had little doubt Mike, Lee and Quint would still be there ready to go. And of course Joe standing under whatever shelter he can find, yelling splits.

Workout was: 4 X 400 WITH 200 REST, 3 X 800 WITH 200 REST, 4 X 400 WITH 200 REST, 400 REST BETWEEN THE SETS.

Lee, Quint and I are running Gasparilla this weekend, so we kept the effort controlled. I was looking for 10k-15k pace. Mike floated around us for the first half, then took off. Maybe because of the cool rain, or the reduced effort, but we kept the recoveries brisk, which felt good. Splits:

1. 1:24, 1:24, 1:19, 1:19
2. 2:45, 2:40, 2:35
3. 1:16, 1:18, 1:18, 1:16

AM: 7 miles.

PM: 6 miles at lunch with Quint.

My one planned run today was scrubbed by a surprise lunch meeting, but I didn't mind. It looks like I'm going into Gasparilla with a serious taper, which is probably a Good Thing.

There are many good and great races in Tampa Bay, but Gasparilla is the one event that sticks out. The 15k on Saturday is the race with history- between men and women the world record was set on the course five times in the early 80s. Gradually the elite prize money went away and was replaced by a very solid local purse for top 5 area finishers ($2000 for first place). So everyone tends to come out of the woodwork for this race.

Last year, both local and elite prize money was introduced for the half-marathon as well. Ryan Vail was the winner, with 3 other men under 1:05.

As exciting as it would be to run the half with nationally-known runners, I came back to the 15k again this year. Partially because of the tradition - and simply - there is a half marathon staged almost every week around here in Jan and Feb.

I managed to snag the 5th local spot last year, which was due at least in part to a softer field. This year looks to be tougher, with around a dozen guys who can contend for a top 5 spot. From what I can tell, only the first spot is automatic. Jon Mott, who recently ran heartbreakingly close in Houston to the OTQ (2:18:12), can tempo the race and win easily.

Irrespective of place, I'm just looking forward to getting out hard. Most of the guys know each other, and it's fun to run with and against them, and this is the #1 chance to do it during the year.

AM: Just 2 miles. 37 degrees - the cold weather PR for St. Pete this winter.

I ran the Gasparilla 15k today, and it was kind of a beautiful race.

The start is in downtown Tampa by the convention center, a simple out and back on Bayshore Blvd. I ran into Coach Joe on my warmup. Being 76, Joe's hearing isn't what it used to be, and I hear like a 76 year old myself. Our conversations are often short, but we understand each other well. "Headwind on the way back," Joe noted, but quickly added: "Same for everyone."

No worries on my end, and it was true. Of the 9 times I've run on Gasparilla weekend, it has either been unseasonably humid or cool/windy, and I'll take the latter anytime.

The starting line looked pretty stacked this year. Many Forerunners and other friends around, and the race went out even quicker than usual. Once the dust settled, I found myself in 14th place. Several guys I wanted to run with were ahead of me, but I came through the first mile in 5:22, which was about 5 seconds faster than planned, so I didn't rush. The pace felt  relaxed, and I knew we were running with a good tailwind.

I passed a teammate around the first mile, then worked my way up to a group of three runners just ahead, one of them my training partner, Lee Stephens. I caught the group around mile 2, and hoped we'd continue together, but they were slowing slightly, so I just focused on maintaining pace. The next 4 miles were all around 5:26 and felt comfortable, with no changes in position.

At the start of mile 6 we were turning north onto Bayshore. Somewhere around here I passed one guy, and was passed by another. We got our first taste of the headwind, and it didn't feel bad. I was running a very good race, and was cautiously optimistic I'd break 51 handily.

Bayshore has long, gradual bends, and the headwinds in miles 6 and 7 were at worst 45 degrees. Unfortunately, around mile 8 we turned again and I hit the headwind full on now. I ran about 5:48 for this mile, and gave back my entire sub-51 buffer, and then some.

Coming into the last mile, I was dazed, and didn't fully register the footsteps behind me. Lee's voice jolted me so hard I would have jumped, if I wasn't so tired. "Come on Drew, you've still got plenty in the tank."

I've never thought of the right words  to say when I come up on another runner in a race, and I've never been particularly inspired by the comments of others. Not that I dislike the attempts at encouragement, but the standard "Good job" doesn't really cut it as you are getting passed.

Lee knows me well though, and he did get me fired up. He was right. We had turned out of the wind again, and I could still give more. What truly touched me though, was that it was completely apparent Lee wanted me to run my best. If he had cared more about beating me, he would have blown by - maybe that would have got me going, or just as likely, I would have been demoralized and slowed even more. I took Lee's words to heart and began pushing hard again. I knew I could come very close to breaking 51 minutes, and I was running as hard as I could.

Right around here, I heard Richie before I could see him. He has a bullhorn for a voice, and is the best cheerleader I've ever met. He was running on the sidewalk of Bayshore parallel to Lee and myself, shouting "Alright Drew, you're looking OK! Keep it up! Lee- close the gap! Close the f--- gap!!" I ran harder.

Just after the 9 mile mark, I saw Mike and his girlfriend cheering and holding up signs. Mike's read: "Drew - don't get lost!" I had a moment of existential panic - how could he know?! - then I realized he was referring to my well-earned reputation for running off course. It was refreshing to smile at that point.

I crossed in 51:04, 10th place this year. I wish I didn't tank quite so badly in mile 8, but I also realize that my first four miles were wind-aided, so you figure you have to pay the piper at some point. It would have been great to be in the top 5 local finishers, but truly, I'd rather this race have a great field, and this year was much better than last.

I lowered my 15k PR by about 55 seconds, didn't lose to anyone over 30, and had a finishing time that may be my best performance yet. But what made today special was seeing the true goodness in many people, in particular a few friends. That just doesn't happen every day, especially in middle-age, out of college, when people tend to hunker down and establish emotional distance. I need to remember all the things my running community has given me, to be sure to return it as I can.

Splits:

1. 5:22
2. 5:26
3. 5:25
4. 5:26
5. 5:26
6. 5:27
7. 5:25
8. 5:48
9. 5:26
10.   -- .3 1:53 (5:17 pace)

AM: 10 very relaxed and easy miles, 7 of them with my wife, which is sadly very rare. We had a babysitter this morning.

AM: 8 miles.

PM: 6 miles at lunch with Quint.

Shifting gears. With the 10k and 15k in the rearview mirror, my training for the next 6 weeks is focused on a mile road race and track 5000.

Main St. Mile - 4 weeks away: I ran this last year in 4:45, which I didn't feel was a good performance. This year, I'm planning to focus on mile training for the next 3 weeks and do my best to get under 4:35.

Florida Beach Halfathon - Day after Main St. Mile. The reason this race is on my calendar is that it's last in a series I started last fall. There is some decent money for top 5 finishers. I currently hold the #2 spot. I'm hoping just to hold my place in the standings. Not a goal race.

Carlsbad 5000 - I really wanted to run this, but some of my relatives are out of town that weekend, so I had to reschedule my trip to CA.

Ryan McCall Open Track Meet (5000 meters) - 7 weeks out. I really want to run a 5k before the heat sets in, and this is probably a little late, but it's the best thing for my schedule.

I have a reasonable sense for 5k - marathon training, but much less experience training specifically for the mile.  I'm always open to suggestions/criticism/random ideas - I would really love to hear about any workouts that have really helped runners in the late stages of gearing up to run a mile.

AM: 6 miles, super foggy morning.

PM: 9 miles at track. Workout was 7 x 1000 with 200 rest.

I've recovered better from the past race than the 10k, but I still wasn't ready for a full workout today. I took it by feel, starting around 5:40 pace and working down. I felt better as the workout went on.

1. 3:28
2. 3:32
3. 3:24
4. 3:23
5. 3:17
6. 3:13
7. 3:06

AM: 7 miles.

PM: 7 miles at lunch with Quint and Josh.

AM: 7 miles.

PM: 8 miles.

An interesting and frank conversation with Quint at lunch, which really started a couple days ago at track with Lee. In a nutshell, both guys have told me they think my races this winter are underperformances.

The thinking is that I race too conservatively, not really finding another gear beyond what I have established in workouts. The workouts I did that were most specific to my races this winter were:

• 10k: 3x2 miles, averaged ~5:21. Couple weeks later averaged 5:21 in a 10k.
• 15k: 5 mile tempo, averaged ~5:28. My 15k pace was 5:28.
• 1/2: 2 weeks out ran 8 miles @ 5:35, averaged 5:36 for 13.1

If anything, my serious track workouts are more skewed, where I run sub 5:00 pace for most repeats. That said, my best distance is probably 5k, so shorter reps are more a strength than say, marathon pace.

I'm a little divided. On one hand, I'd love to think that with some minor tweaks I could be running at a higher level. I do think there is plenty to think about in terms of what they're saying.

On the other hand, I'm comfortable with my approach, which is pretty good at predicting what will happen, and arriving at incremental improvments. I guess the question is whether I'm artificially limiting myself, or am I just dialed in to what I can reasonably do?

AM: 12 miles. After discussion with Coach Joe, I decided to attempt .75 on the road at target mile pace. I wanted to have a sense for how that would feel, to help decide if it was worth spending a couple weeks training for Main St. Mile.

Pulled the plug at .35. I think it will be fun to chase this goal at some point in the future, but I am going to need more than 2 weeks to ramp up to it. By deciding to skip the mile race, I can focus more on my last two races of the spring.

After this misadventure, I met up with a group of friends training for Boston and we ran 6 miles together at their MP. That was more fun.

PM: 6 miles at lunch with Quint, mostly easy, but 1 at 5:30 for no good reason.

AM: 8 miles.