Boston Strong

Just what the Dr. ordered ... a week at the beach ... with no hills & a softer running surface on the hard-packed sand   1 m warm-up, 1 @ mp, 3 easy with 100 meter strides every 1/2 mile, 1m cool-down.  Felt good after being in car 6 hours.

7:47, 7:14, 7:29. 7:35,  7:49, 8:56

Biked 21 miles @ 17.5 mph, followed by 13 mile run on beach @ 8:15 pace.

Ran 5 on beach @ 8:23.  Very windy, 3 up & backs, even pace but like intervals with wind!

Recovery jog on beach @ 9:45.

Battling sore throat, may just be allergies.

Easy 7 on beach @ 8:50 pace, still fighting chest congestion.

7 miles on beach, 6 miles @ 8:20 pace, Mile 6 @ 6:45

More importantly, shot an 83, 8 pars ... 1 birdie ... that does not happen too often!

Avg 8:23

8:49, 8:18, 8:08, 7:54, 8:27, 8:16, 8:41, 8:30

8 miles @ 7:45 pace, last mile @ 6:46

7:53, 7:47, 7:44, 7:47, 7:46, 7:40, 7:37, 7:43, 6:46

8 @ avg 7:50, cooldown @ 9:50

9 @ 8:08, 2 m cooldown

Track workout:  3 x 1 mile w/ 400m easy jog intervals.

6:11, 6:04, 6:02   I threw in an extra 1/10th mile onto end of last mile to simulate a 5k finishing kick ... did this in 30 seconds ... 4:56 pace.

 I decided on this workout last minute, as I am running a 5k Saturday, and my training has been more focused on building mileage vs. speedwork ... so I wanted to get a feel for how I might perform Saturday.  My 5k PR is 21:07 & my goal is sub 20.  I think I should be in good shape for this, as that requires a 6:25 pace ... so as long as I do not go out too fast (which I always do in a 5k), I should be able to maintain that pace, as it is 20 seconds slower than the mile intervals I just ran. 

 I have only done a few track workouts before & never 1 mile intervals, so not sure where this stands in terms of improvement, but I don't think I could have performed at this pace last fall.  I look fwd to incorporating weekly track workouts once I get my base mileage built up to where I want it, but that is probably still a month away ... I signed up for the 5k because it is sponsored by a local brewery ... so could not pass on the free beer & music festival post-race!  :-) 

4 easy miles around soccer fields during sons scrimmage. always nice to do recovery miles on grass.

Easy run with varying length strides ... no rhyme or reason ... just a little loosening/sharpening for 5k tomorrow.

Fun, slightly disappointing, rewarding race!

Extremely hilly course!  Goal was to go sub 20, which I was confident I would get.  Was comfortably ahead of pace, but knew I was in trouble at the 2  mile mark when my Garmin read 2.1!  I was still fine on pace, but pushing hard & more hills were ahead!  At 2.5 mile mark, hit the wall ... if that is the right term & possible in a 5k!  I slowed to a jog as I was spent, then kicked it back in again with about 0.2 to go.  Finished in 20:36 ... according to Garmin I covered 3.2 with an avg pace of 6:22 ... a 6:26 is required for a sub 20.  Regardless ... this was a PR by 31 seconds on a really tough course ... and I did win 1st in Age group & got a couple free pints at SweetWater 420 at finish ... with a live musical festival to boot!  I am confident I will break 20 on my next 5k race, and my goal is now sub 19.

 Best part of day was my 13 year old son joined me for his first race ... he finished in 26:30 ... which is pretty good considering he has never run that distance or trained ... although he is a soccer player.  Great news is he enjoyed it ... and wants to sign him up for another one.  Maybe with a little persuasion, I might be able to get him to join me on some training runs!  he lives with his mom, otherwise that would be a no brainer ... but the fact he enjoyed the experience is a good step in the right direction!

Garmin Splits:  Mile 1: 5:59,  2: 6:14, 3: 6:57, 0.23: 6:07 pace

Trail run - 9:20 ap

Signed up for another 5k this Sat, planning on b2b weekend PR's ... since I did not achieve the time I hoped for last weekend!  Anyway, I figured a little more speed work was in order, so headed to the track.

Mile w/u, 3 x 1 mile w/ 600m recovery, Mile c/d

 M1 - 5:44, M2 - 5:53, M3 - 5:39

I figured the third mile was going to be tough, since I have not done too many track workouts & never really done timed miles ... so I made a deal with myself that I would not look at my watch the last mile & just try to run a pr for the mile (since the first one I ran was faster than I have ever timed myself for) ... I was hoping that would at least keep it under 6:00 ... but lo & behold, I turned it up a notch! Makes me want to go back to the track & just do some warm-ups & see how fast I can run a mile ... probably will do this in a couple weeks.

For now, I am confident I will get my sub 20 5k & plan on targeting 19:30 if I feel good race morning.

Windermere Loop

AP - 8:00, 995' +/- el

816,808, 812, 804.804,758, 806,759,745,736

Recovery run, 7 @ 8:30 then 1.5 @ 10:00 pace

After my last several runs in my ST-6 racers which I bough in a whim for my 5k's, I decided to break out my old Boston Classics which I have not used much since migrating to the Adizero close to 2 years ago.  I was amazed at the difference, felt like I was running with bricks on my feet the first couple miles!  Oh well, I guess that is good, if I want my racers to keep feeling like feathers, it is good to mix it up!  I just found it a little humorous, because I ran in the Boston Classics for 7 years & I remember thinking so many times how it I thought it funny people would sacrifice the cushioning I enjoyed for a lighter shoe, as if that could really make a difference!  Well, now I know it does!

4 miles to gym at 7:45 AP, Spin Class, 4 mile recovery run home @ 9:35 AP

Very pleased with both my races this morning!  5k @ 7:30 & 10k @ 8:30

Had never sun sub 20, jumped to sub 19 with an 18:54.

My second fastest 10k time with a 41:59, was not trying to PR, felt good.

 Saw several friends at race & met several new ones as well.

Recovery Run @ 8:24 AP... Happy Easter!

Woke up feeling sore, was not going to run today.  Went to Centergy class at gym this morning for some dynamic stretching.  I should do this more, I am one of the least flexible people I know, and running seems to magnify that problem.  Was going to go to Spin class at 5:30, but bageed that idea cause I really felt like I needed rest & really do not enjoy going to the gym twice in one day.  I felt guilty though, so when the sun came out I went to my favorite trail for an easy 4 mile loop - 9:57 pace.  Slow ... yes ... although that trail is never easy!  I think I have only done the loop in under a 9:00 mile one time, and I run it a fair amount!  But it was beautiful out, so I am glad I got out and did it, legs started feeling a little better after first mile.

 PM Update - 5 Mile Progression run on grass around soccer fields during sons practice, legs felt/feel great!  802, 745, 727, 714, 643, cool down 930

AM - 4 mile trail run again, wanted to get a new PB, which I ran last fall right before BQing at St. George, as I know I am in better shape now … and wanted to get a new benchmark before the 90 degree heat arrives.  Mission accomplished, 8:26 AP, this being 25 seconds per mile faster that my 8:56 I ran it in last September.   This is my favorite trail run, but it is tough!  The first half of Mile 4 is steep uphill, including a section with about 40 steps due to steepness, which equates to a strenuous effort regardless of what pace I run!

M1 - 8:23, M2 - 8:14, M3 - 7:56, M4 - 9:10

So … I have been thinking a lot about my running goals …

I found an interesting article (link below) on the importance of varying training, and while it was written primarily with the tri-athlete in mind, I think it applies to the long distance runner as well.  I have some pretty lofty running goals, as most of us do on this site.  While I only started running competitively in the last year, for me I find it important to constantly remind myself how I should best progress in my training to reach my overall goals.  Having just turned 45, I believe balance and consistency is the key.  For the first time in my life, I have improved upon my consistency, as that was my number one goal at the beginning of the year, to build an aerobic base from which I could produce gains.  While I am only 4 months into this phase, and it will probably take a couple years of consistent running to get to where I need to be, I must constantly remind myself that injury prevention is Priority One … and this is where I believe Balance is critical, and my training needs to constantly change focus to achieve this.  I am no longer 25, and cannot continually ramp up mileage and intensity, like I probably could have 20 years ago, and achieve success.

While continual improvement at all distances is my primary goal, I must remember that I cannot achieve these goals overnight, and steer myself away from the desire to constantly enter races and try to put forth PR efforts, as I am convinced this will only lead to one thing … injury!  As I have considered the different aspects of the goals I want to accomplish, I have determined that ultimately my goal is to reach my peak running performance at Age 50 and beyond, while remaining injury free throughout the process … that would involve 5 years of consistent training with balance.  My ultimate Boston goals are a Top 20 finish in Age Group 45-49.  Because of where my birthday falls, I will get to run Boston twice at the Age of 49, the first time being on my birthday!    A Top 10 finish in 50-54 Age group at Boston, in the 121^st running, on April 17, 2017, 3 days before turning 51!  And lastly, at Age 55-59, well … I hope to win my Age Group at Boston! I have come to the conclusion at the age of 45 that my competitive soccer days are over, and running has replaced as my primary passion ... I probably would have picked golf, but that is just to expensive ... it will probably replace running at 60!  lol

Anyway, interesting article here, the author runs a local training facility, and was recently selected as the coach of the the official Team USA, for the 2011 ITU World Championships in Beijing, China.

 http://thesportfactory.com/site/trainingnews/Peripheral_Training.shtml

Legs felt great this morning, went to trail to do an easy 4 mile loop, as I did a double run yesterday.  As soon as I started running, I was experiencing a 'popping' in both legs beneath my calf muscle.  I have experienced this before when my muscles are tight, but never with the frequency I did today.  I took it very easy, to see if it would work itself out, but it continued.  A 1/2 mile into run, I stopped to do some calf stretches, and then started back at an easy pace with a shortened stride ... the 'popping continued, although less frequently.  I kept it easy, and eventually it stopped, but I could still feel the tightness, particularly on inclines, which there are many on this trail.

Talked to trainer at the gym, and they said it was definitely my achilles tendon. There was never any pain, & I am not really sure what the 'popping' was, other than my leg sending a signal to my brain that I better take it easy ... or something might really pop!  I think the easy jog was good for it to stretch it out, & I definitely heeded the warnings & kept it easy - 10:20 AP.

 When I got to the steps at the base of the steep incline which covers most of Mile 4, I stopped my run.  Counted the steps as I walked up them, as I always wondered how many there were that inflict pain on me every time I run this trail ... there were 65.  Did some more stretching at the top of the steps, the enjoyed a peaceful walk up the hill & back to my car.  Thanks to the lovely humidity that we enjoy here, I was still drenched at the end of the run, despite the easy pace ... so I felt like I got a good exercise in ... despite the issues.  Will do some more stretching & Spin class tonight & probably find some flat running to do tomorrow.  I run a lot of hills & it definitely is tightness caused from running up hill.

Followed up Spin class with a short progression run of 1.8 on treadmill.

Achilles Maintenance!

1m TM, Spin class, 1m TM, Centergy Class

This was my son's first official 5k, so I just paced him ... he is not a runner (yet), but he is a soccer player.  His goal was to break 25 (mine was 24 for him, because there was a big downhill start ... but I did not tell him this).  He ran a great race, finished strong, and had a great time ... 3rd place Age Group medal ... nicest medals I have ever seen at a small local race, as they actually had custom race logo medals ... anyway ... he was excited to get an award ... and that will be encouraging to him to enter another one!  :)

7:08, 7:52, 7:48 ... and a 5:28 pace the last .12!  AP - 7:31.  He says I should not have slowed him down the second mile ... but he has no idea how many times I have struggled in the 3rd mile because I ran the first 2 too fast!  Much easier to run a smart race in someone elses shoes!  lol

He ran great & I was very proud of him!  Figures the one race I am in that I don't actually race is the one where the fast guys don't show up ... winner was 19:26 ... and I am certain I would have gone under 19 on this course & won overall ... which would have been nice to get the $40 gift certificate!  Oh well, it was more fun running with my son, that makes for a much better memory anyway ... not too mention I am supposed to be nursing the tightness in my achilles & not racing!  :)

It was a point to point course, so after the awards, he went home with his mom & I got another 4 in running back to my car, with a couple faster miles in the middle:

7:36, 6:59, 6:44, 9:00