Pool Running is Fun

AM: 12 miles easy/moderate. Ran at a good clip, cool though humid

PM: 1 hr. pool run

During my run I thought all about last night's race. Although I was attacked with multiple stitches so bad that I couldn't breath right, I remember feeling extremely strong and smooth before that happened.  Even though it was hilly, I still went through 2 miles in 10:30 without even trying. I was not really breathing hard and I knew it would be no problem to hold that pace throughout the race. Of course it wasn't to be but it still tells me that my training is not in vain and I'm on the right track.

I really don't know why I was stricken with so many cramps but I theorize it has to do with my electrolyte levels. I hadn't eaten anything for a few hours before hand and only at cereal then only drank water all day. I usually drink a V8 fruit juice an hour before races and I didn't do it this time. I think that if I had drank my V8 energy drink, I wouldn't have gotten the cramps.  I'll be sure to eat a normal diet next Saturday and to drink water with Nuun and my V8 juice.  I know I can run 5:08 pace for a 5K, and no shitty Rockville race will affect me.

AM: 5 miles easy

PM: 4 miles easy + a full set of drills and 200,200,100,100,100 full walking recovery

4 miles easy/slow + standard core routine at lunch. Looking forward to running the mile tomorrow. Easy week this week mileage wise.

I have not trained for the mile since I left high school and I doubt I ever will again. However, it was easy to remember all of the good times I had racing my buddies back in the day while waiting on the in field near the start of the sub 5:00 heat I was in. Our team does this event for fun and I usually have a lot of fun (my marathoner buddies really don't like it though).

The first lap was a jostle for position and I was slightly boxed but I felt like I wasn't even moving.  I ran wide on the back stretch turn and settled into 2nd and then 1st soon thereafter.  I was excited to actually be able to lead a race again.  I slowly put down the hammer but my non-miler legs started getting heavy with oxygen debt and my lack of anaerobic work was apparent. I pressed hard but some guy blew by me with 200m to go and I just couldn't match.  I recognize his name, he was pretty good around DC a few years back.  I finished 2nd in my heat.  Of course, everyone in the elite heat beat me too.  

3K: I hopped in at the last minute. I started slow and worked my way to secons and drafted for a few laps before making a break for it in the lead until some Pacers New Balance bro passed me with 200m to go (again). I felt strong though.

There is a lot of talent around here in local distance running. It's amazing when the winning time at a club mile is 4:09 and second place is 4:12. My 4:39 fun run just doesn't compete. Luckily for me I like to run and race against myself. Otherwise why would I bother? Some days I just want to win something though.  I have a race or two I think I can win coming up this fall.

Cons: I didn't win my heat and I am not fast enough to even bother competing in the elite heat.

Pros:  Wow, even with my achilles injury and starting back from scratch last February, I am back to where I was last year at this time which was shortly before I tore my achilles. Although I have not done much anaerobic work, I have much more strength and endurance than I did last year, which leads me to believe I can certainly break 16:00 Saturday. For instance, I finished the 9:30 3K in second in workout mode.  I could have never done that after a mile last year.  I think I ran 9:55 or something in the 3K at this meet last year.  The fall is when I'll really shine.  An August full of 80 mile quality weeks will see to that.

Mile results (I'm in the "fast men" heat)

3K results

Article about the race

you can see me in the upper left. This guy passed me like I was standing still.  Knowing his PRs though, it appears he was just out for a Wednesday workout

5 easy at lunch + ab bench/reverse ab bence + core work on dip machine and 30 push-ups.

Wore my new Mirages without my heel lifts and everything felt great. The mirage is much more responsive and a tougher at the forefoot where my 890s wore through very quickly at about 350 miles.  I'm hoping these stiffer shoes last longer.  I already know that I run better in them.  Note that the heel to toe drop is only listed at 4mm but the overall stack height seems to be higher than my other shoes. Legs are a little tired but really not that bad after yesterday's races.  I will simply run another 5 easy tomorrow before Saturday's race.

4 easy + light drills and strides + 1/2 standard core routine.

I feel rested, the weather is great, and I'm ready for tomorrow night. I just hope the weather is as good tomorrow as it was today. Low mileage week, ramping back up next week.

It was two days after this (disastrous last year) race when I partially tore my achiiles tendon in my right leg last year. It was a hard go. all those months in a freakin boot wondering if I would ever even be able to run a pain free step again in my life....coming to terms with that...This year I've realized that I've been truly blessed.  Does it matter that I only finished 28th? Does it matter that my new PR is a joke compared to the top level local talent?  NO! It does not matter. For today, I hit my goal and broke 16:00 minutes in the 5K and that means something to me personally in fulfilling part of my potential in life. Fitting really at this race since it was my last race before my injury last year.

This course was very flat and I was very well rested for this race, having taken a down week in mileage and doing some anaerobic work Wednesday in the mile. Right before the race George told me to take it easy at first since I still have patience issues going out too fast and such. Well....I was really excited and I felt great.  Of course I went out too fast.  I ran a 4:51 first mile (if the marker was correct)....I felt good but I immediately slowed it down (although I wonder what would have happened had I ignored splits). Still went through 2 in 10:03...so many people with/ahead of me.  I didn't know how much I should push at this point.  Yes, it was painful and yes, I was trying hard but I believe I held back a little too much in the third mile.  I paid attention to my form and tried to relax.  I crossed the finish line and it said 16:00 but I knew my chip time was under..15:58....and I even took some of those GRC guys down along the way.

This was a great step in the right direction.  I know I can go even faster if I did more specific 5Ktraining but my attention will now be focused on the half marathon in September and the 10K in October/November.  

I'm happy with this result and I'm looking forward to more personal bests to come and who knows, I may even win a few races this fall.

Results.  When was the last time a 15:58 only took 28th at your local 5K?

Article on the race

A small army of Pacers-New Balance and GRC runners. Our neighborhood 5K is faster than yours!

Ouch! This hurts. Did I make it?