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Cherry Blossom 10 Mile

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Location:

Fairfax,VA,

Member Since:

May 31, 2012

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

Post High School Road PRs

Mile         4:30 (2016)

5K          15:24 (2017)

10K        31:48 (2018)

10M       52:23 (2017)

Half     1:09:14 (2018)

Mar.    2:29:41 (2015)

Short-Term Running Goals:

Stay injury free, consistently train, and enjoy running

PR in the 5K,10K,10M, half marathon

 

 

 

 

 

Long-Term Running Goals:

2019 Race Schedule

1/1               New Years Day 5k (1st, 16:08)

2/3               For The Love 10k 

3/16             Shamrock Half Marathon

4/7               Cherry Blossom 10 Mile

4/28             NJ Marathon ?

 

9/29             Berlin Marathon

 

 

Personal:

Live near DC in Fairfax, VA. Hoping to train tough and see what I've got before time and other responsibilities catch up to me.

 

 

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Adidas Takumi Sen Flats Lifetime Miles: 98.50
Adidas Adios 3 Lifetime Miles: 109.00
Adidas Sub 2 Flats Lifetime Miles: 18.50
VaporFly 4% Lifetime Miles: 27.00
New Balance 890v6 Lifetime Miles: 109.00
Adidas Supernova.6 Lifetime Miles: 438.10
Saucony Ride 10 Lifetime Miles: 70.05
Total Distance
84.50
Adidas Adios 3 Miles: 10.00Adidas Supernova.3 Miles: 38.00Saucony Breakthru Miles: 24.00Saucony Kinvara 7.1 Miles: 8.50
Race: Cherry Blossom 10 Mile (10 Miles) 00:53:10
Total Distance
14.00

I had this long and drawn out analysis about my race, my training, and where to go from here. However, it did not save for some reason. I was able to glean what I needed to for my own learned lessons from the race so suffice it to say this won't be much of a race report. I will include this chart of previous Cherry Blossom splits. The splits were auto-generated by Strava after the fact.

The weather, my diet, life stressors, mentality, and my advancing age all play into how I performed on race day but even controlling for these factors, It's clear the longer workouts (4321,25x400,21 progressions) made me strong enough to hold my paces longer. When I have not done these and opted for lighter training, the strength is not there.

I do not believe mileage really facors into this, rather it is the quality and specificity of my workouts. For instance, in 2015 I was running 21 progressives with the last 7 at MP, a slew of 4321 long runs, and 25x400m at 10k pace with 30 sec rests. This year I've been doing 14-16 progression runs, 5K worth of VO2 intervals, and 6.4-8K tempos. When I do this easier training, my specific fitness erodes from what it could be. Interestingly enough, I did several high quality workouts and good mileage in Februrary and pushed myself in the 3x2miles, 8E8MP long run, 3x3M, etc and by March I ran a sub 1:10 half marathon for the first time in years. March was a hodge podge of races and half assed workouts.

My larger point is that considering other factors and ignoring mileage, my workouts have not progressed for years. I'm still doing the same damn low volume workouts I've been doing and in fact I'm training even lighter than I did in 2015. Without careful increases and changes in specificity, my racing has basically gone nowhere and stagnation is the result. My chaning needs to be carefully more specific and unfortunately that may mean I'll bump heads with the coach. Why go 16 miles for a long run when I can do 14? Because I can do 16 and it's more specific with more quality. At this point in my running extra easy running really adds nothing to my race fitness. I need more hills, longer tempos, and more variation to target my weaknesses.

Results

notes from right after the race:

Just writing a few notes here on the race before I forget so that I remember and can learn from next time.

1. I did not take splits as my auto-lap was off. Instead I just raced. I like doing that at Cherry Blossom

2. I was a little unconfident right before the race. It may be nerves but the mind has a way of making it's thoughts reality. I still need to work on believeing in myself

3. I was completely fine and running a great pace through 7 miles. WhenI started to fall a part a bit, I really fell apart. By the last mile my legs weren't working too well. I believe I need longer tempos, i.e. an 8 mile run at 5:30-5:40 or 10K tempos at 5:20, rather than to increase my mileage. Or/and I need to increase my running economy at sub 5:00-5:15 pace.

4. I have a feeling I could have kept my 5:12-15 pace, even with the last two windy miles had I had a little more strength like I did in 2015

Adidas Adios 3 Miles: 10.00
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Total Distance
12.00

AM: 7 miles + foam rolling

PM: 5 miles + standard core routine 

Adidas Supernova.3 Miles: 12.00
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Total Distance
13.00

AM: 8 miles + foam rolling

PM: 5 miles + standard core routine

I wrote a long write-up for Cherry Blossom but it somehow got deleted. I gleaned what I needed from the write up so I doubt I re-do it for the race report

Adidas Supernova.3 Miles: 13.00
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Total Distance
13.00

AM: 8 miles

PM: 5 miles with 4x20sec strides + kettlebell routine

still chilly this morning but it's going to be 80 frickin degrees in two days. That was the shortest spring ever. Running tights to running shirtless in 4 days. Although it's supposed to cool back down to the 60s nexy week.

Saucony Breakthru Miles: 13.00
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Total Distance
13.50

AM: 3 WU 12x about 200m hills, 1:10-1:15 jog back down 2.6 CD

PM: 5 miles

 

Adidas Supernova.3 Miles: 5.00Saucony Kinvara 7.1 Miles: 8.50
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Total Distance
8.00

AM: 8 miles + foam rolling

PM: off. It's 85 degrees and I'm beat after a very busy week.

warm today

Adidas Supernova.3 Miles: 8.00
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Total Distance
11.00

AM: 11 miles with 8x2000m in 35-33 + standard core routine

Hot one today. Did some 200s for a little bit of speed.

Saucony Breakthru Miles: 11.00
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Total Distance
84.50
Adidas Adios 3 Miles: 10.00Adidas Supernova.3 Miles: 38.00Saucony Breakthru Miles: 24.00Saucony Kinvara 7.1 Miles: 8.50
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