It's all relative

AM: 1 mile of striders.  Wanted to really give some good efforts on some super short repeats- I really am digging the running form I showed on Sunday, so I wanted to practice it again.

PM: 10.15 miles total, 3.4 of them fast in a workout with John.  

Workout was 3 sets of 6x300, with 100 recoveries and then 500 recoveries between the sets.

Splits-

set one- 54, 51, 51, 54, 52, 52

set two- 52, 51, 54, 55, 52, 52

set three- 52, 52, 52, 54, 53, 51

Thoughts: Felt pretty good.  Chose the windy straightaway which made it more difficult thant it needed to be.  John was nice enough to modify his workout to stay with me, which I appreciated.  I truly enjoy running with him.  My legs are finally feeling Sunday's dri triathlon.  I'm actually kind of sore all over thanks to the weight floor.  

Secondary overtly ranting thoughts: I am a bit annoyed of the people I'm running with saying that running these intervals fast isn't helpful to 5ks and longer distances.  That just doesn't resonate with me.  True, it's not the paces we'll be running in any of our races, but that doesn't mean it is not going to make you more efficient form-wise, make the pace of those races feel easy, and make you a better runner.  Elia had mentioned, "what is the purpose" of doing these short intervals- first of all, 95% of the intervals we do are much longer than these 300s & 400s.  Second of all, training is- in my mind anyway- a way to become a better runner overall, not a way to PR a specific race distance.  I want it to feel easy and look easy when race day is here.  Even Anthony has mentioned something similar to Elia- practice your race pace.  Why?  I'm not doing a half marathon worth of effort on these intervals.  I'm challenging myself.  Teaching my body and mind to challenge itself when the race is here.  I understand the purpose of not going 100% on intervals and reaching all the way to the bottom of the tank, but I don't understand the purpose of floating through these intervals at 60% medium-hard effort.  Meh.  Maybe I'm being hard-headed.  I suppose I just don't like the contradiction of my understanding of running- quite like I'm sure they don't appreciate the contradiction of their understanding of running.  

PM: 10.1 miles, some body weight stuff after.

PM: 1.5 miles while running around a cross country course watching Dylan.  I forgot how big Tampa is- literally must be 45 minutes wide.  Insane.

PM: 10.2 miles solo.  Felt suprisingly bad, which is quite rare recently.

AM: 10.2 miles after watching Dylan and Jacob perform at their cross country 5k.  They both ran mid 17s and came first and second easily... as freshmen in high school and one of them (Dylan) is the age of an 8th grader.  Yikes.  These boys are going to smoke Florida if they have good high school coaches.  I'd like to stay running with them, but I'm quite sure their personalities/needs will change now that they're both in high school.  If they are willing to put in the effort though, my goodness.  Dylan has already broken into the 16s in a certified road race, and Jacob has surpassed him effort-wise, so it's just whether they enjoy the process or not enough to let it superceed other things that come up in their lives.  Time will tell.  But for my future self, here are my predictions for your years down the road- Dylan switches to swimming-focused and does well in the county and top 10-20 in the state by senior year.  Jacob wins the county meet for Pinellas or Hillsborough and finishes top 1-5 in the state by senior year.  Dylan runs low 16s-high 15s at his best, but Jacob runs low 15s at his best.

Florida is an incredibly large state population-wise, so who knows.  

AM: 13 miles with John.

PM: 10.1 miles followed some body work.

AM: 10 miles, 5k relatively decent.  I paced Jacob in his first sub-17 goal workout.  He did okay.  He did slip on one of the intervals (interval 4), and we did have to break it up into two sets, but overall he is close.  Workout was 6x800, 1x200 with 85-second recoveries and 2:45 in between each set of 3, followed by 20 seconds recovery after the final 800 interval leading into the final 200m.  I was wicked impressed by Dylan, who joined us for the last two intervals and led the way for I think the first time ever.  I can see he was motivated by getting legged out on Thursday and losing on Saturday last week.  It's nice to see him respond positively to adversity.  You can't teach that.

Splits- 2:37 2:31, 2:37, 2:43, 2:38, 2:36, 0:30

PM- 8.55 miles, 3.5 fast with John.  We chose 600s with 200 recoveries.  I would prefer the longer interval stuff, but it's just a bit too hot to any sort of decent paces.  Workout was- 9x600, 1x200 with 200 recoveries and 20 second recovery before the final item.

Splits- 1:55, 1:50, 1:52, 1:51, 1:52, 1:52, 1:57, 1:51, 1:52, 0:31

In complete reflection the day after, I kind of dogged one of the intervals in the middle (the 1:57).  It was definitely a choice and not fitness related, as John took off that interval so I was solo.  I mentally wanted to cheat because I figured I had no accountability.  I need to avoid that if I want to progress.  Choosing comfort is never the way to get better.  Overall the workout was very doable and hit 5:00/mile pace the whole way while not reaching too deep into the tank.  I felt control the entire way despite the tired legs from the AM.  

Planning no running today, as it will be a long day.

So in the meantime, my excitement builds for Eliud Kipchoge.  I believe he is going to run a 1:58:55 if they pace him for a 1:59.  If they don't pace him that fast, then I think he'll still get under 1:59:59.  The link below is the free link to the event on youtube.  Hopefully I'm allowed to post it here.

https://www.youtube.com/watch?v=k-XgKRJUEgQ

I have been really excited for it.  I understand it's not a race atmospher- but neither really were the sub 4-minute mile attempts.  He is still running 4:35/mile- 13.1 mph- pace on his own despite there being a group with him and whatever wind resistance is accrued from the group/timer vehicle.  The only thing I'll be a bit annoyed with would be if they have the phalynx set up immediately behind the vehicle/timing screen.  I think within 20 feet would be a bit unfair.  If you have ever run directly behind a pacing vehicle on accident, you'll know exactly what I mean.

I would have loved to be there to cheer him on and watch history!  Either way, I'll be awake for it, no matter how much it messes up my Saturday, Sunday, or Monday this weekend.  Hopefully tomorrow they annouce that it will be Saturday- that'd be ideal.

PM: 10.2 miles

PM: 10.2 miles

AM: 10 miles

Woke up late because I was busy watching Eliud Kipchoge run a 1:59:40.  I have been reading a bunch of message boards out of excitement- some people are super salty about this race and are not as happy as I figured.  From my perspective, he could definitely do it in a regular race setting with terrific conditions (which he didn't even have today) and some competition.

The happier end of it- I went out for a late/noon run- which in Florida is generally a bad idea- but I saw a ton of people out running, which is quite abnormal, so I suppose the morning news was pretty motivating for most.

AM: 15 solo miles with a workout wedged inside.  10x3:00 at effort with 90 seconds continuing recoveries.  Definitely was tiring doing it solo.

PM: Ran 5 miles, then joined Steve and Jeremy and fell apart a bit during that 10 miles.  It was a bit of a bad idea- my legs were wiped.

AM: 8 miles and a workout.  Workout was 4x5:00 with 3:00 recovery jogs.

PM: 6.7 total miles, with a bunch of hill workout intervals on the treadmill.  I'd say about 2.5 miles worth of work.

Went to the county cross country meet to cheer on Jacob.  He finished third overall, getting legged out at the line.  I tried to emphasize even splits (which he definite did not do), but trying to explain that to a freshmen is... well let's just say I'm not surprised at all.  That's okay, it was fun!  Short run afterwards.

PM: 7.1 miles

PM: 7.5 miles total and the gym at OTF.  Did a workout on the treadmill.  Workout was 1x1mile at 5:00/mile pace, then 2:30 hill repeats increasing the incline from 5.0 to 10.0 at various points, then recovered back at 8mph with easy incline.  I did this for a total of two miles of effort, which sadly took longer than I guess I figured it would.

Noon: 10 miles.  

AM: 17.2, mostly with John. Hot and humid- getting a bit old...

PM: 7.5 miles.  

AM: 10.5 miles with a track workout.  2.75 of them okay fast.  3x800, 2x200, 2x800.  Did not reach into the tank, jog recoveries averaged about 80 seconds each.

Splits- 2:40, 2:38, 2:37, 0:32, 0:32, 2:35, 2:36

PM: 7.7 miles total, 2.25 fast.  4x800, 2x200 with long 400 jogs at regular pace, then only 20 seconds before the 200s.  I was a bit beat for the 200s and my form was sloppy (and the times were horrendous!)

Splits- 2:35, 2:34, 2:34, 2:34, 0:36, 0:34

PM: 5.1 miles

Running thoughts on track/runners

Me- Yesterday was kind of disheartening.  I know I am in better shape than all of those splits.  I suppose recovering from the long run definitely plays into it, however I was still surprised.  I should be pretty easily running these all in the 2:22-2:25 range, instead I'm 10 seconds slower per interval.  Yikes, that's not even close.  There is only much I can blame Florida.  I did enjoy running with Jeremy and Anthony in the morning, although I kind of just locked into cruise control in the front.  I know this is a mistake and won't make me better, it's just so easy sometimes to not get uncomofortable.

John.  I like John in the afternoon since he is always pushing himself.  He really has the mental capacity to do something special if he wanted to.  He would have to make a dedicated decision to add mileage and revamp things a bit, but it could happen.

Anthony.  I was definitely impressed with Anthony this morning too.  The last two weeks he seems to have been trying to exit his comfort zone a bit more on paces, which is exactly what he was doing when we first started running together and he ran a 1:14 half and some 16 flat 5ks.  I'm excited to see this continue, because he is a fun runner to watch.  He mentioned he isn't feeling it running-wise, but I'm seeing the exact opposite.  I think he is finally back with it, and willing to get uncomfortable.

Jeremy just ran a 1:14 half marathon which is no slouch time, however I am just surpised by his efforts at the track.  There is no reason why he shouldn't be challenging for the front.  I know he works hard, but I can tell he's got more in there.

Jacob (freshman in high school) is on fire.  He ran a 16:40 5k this weekend on a cross country course with great competition.  He will be off track next week, but should be back for the week following that.  He really will be an ignition for this group, since he is not afraid to fail, and is willing to try paces he logically shouldn't be ready for.  This is exactly the runner that you can build a team around.  Hopefully humility and humbleness are qualities that stick as he progresses.

Dylan (freshman in high school) should be in the high 16s on Thursday.  He ran a great workout two weeks ago and put together a 17 flat on a tough cross country course as well.  I'm excited to see what he runs.  On that track?  I don't understand this kid.  He can run a bunch of 3-minute 800s and then go run a 16:45 5k at Gasparilla.  I just don't get it.  He locks in for races different than I've ever seen another runner do.  Workouts just aren't meaningful for him- he can almost just will himself to run faster without the muscle-memory to do so.  Absolutely goes against my ideology, but I roll with that- every runner is different, and a coach should always tailor to that.  But seriously, how in the world...

Elia- he is just so hard on himself.  He's either all-in, or doesn't see a purpose.  Right now I think he is still leaning towards the latter.  He doesn't have to compete to be a runner.  He can just run for health and hit the gym too.  It doesn't have to be in a competitive atmosphere.  He is very competitive, so I would be surprised if he took that route, but the pressure he is putting on himself is odd.  I think his niche is in longer distances however- he seemed to really find his calling.  Plus, if he chooses those, I'll always have someone to talk me into random 100ks in the forest like last January!

PM: 5 miles

PM: 2.1 miles

Phil Doganeiro 3 Bridge 5k Race Report

I definitely decided to race this after hearing there would be money again.  The money involved is right in between "worth-it if it's close enough" and "not worth it if it's a flight/long drive" fork the 5k.  For the half, the $ starts at $2,000, so I figured there would be a couple of pros (there were 2) who would shoot for that, and only top 3 win money in both races.  The 5k starts a bit more meager at $750, then drops to $500 and then to $250.  I think that is worth it for being a 20-minute drive, so even though I'm in very average to below-average shape, I couldn't fathom anyone making the trek for that type of money, so I assumed I'd have a shot with an okay time.

Race started off up the first hill and then into the main bridge over Clearwater with me in 5th/6th place, as I opened with a 5:09 mile, and the lead group came in at 5:03 or so.  By the time I hit the top of the bridge, my pace had sunk to 5:16/mile, while they seemed to be still trucking along in front of me (I'm in 5th still at this point).  Once the bridge crested, I think the pace up such a long bridge finally got to everyone, so even though I didn't speed up per se, they broke apart as a group except for the top two guys.  In the first half of mile two and at the turn-around I caught two runners who were huffing and puffing, and I was feeling taxed, but still okay.  I was now in third and figured this would be my goal finishing spot, but the guy in second absolutely fell apart the moment he hit the big bridge again.  I passed him as if he was standing still, and then felt aspirations of catching first!  Well, I definitely underestimated the bridge a bit here, and should have pulled off my pace, which had dipped down to a 5:05/mile overall average.  Even when I crested and had the massive downhill down the backside, I was still losing seconds on the downhill!  The first place guy threw down a bit here just to create some serious seperation (he ended up by winning by over 50 seconds) and so I just put a gap between myself and third and decided to hold that and stop pushing so hard.  I knew my sprint-speed was great, so if I maintained a 10-second or better leader at minimum, I'd be fine as we were less than a half mile to go.  I never needed the sprint, so I just coasted to the finish and to $500!  Sometimes I'm very thankful not too many speedy runners live in this area.

I felt fine after the 5k- maybe a little queasy from the humidity/heat.  The guy who won turned out to be a 14-flat 5k runner as well as a 3:55-miler as recently as April, so I wouldn't have gotten him on my best day, so that certainly gave me some solace.

I definitely hate this course.  There are just so few hills/bridges to train on down here that it makes a course like this a nightmare.  I just rarely/never practice inclines or declines, so I'm just out of breath immediately.  It's such an odd feeling to feel 'out of shape' when running a slow pace.  I guess I can focus a bit more on that on some treadmill runs.

Manufacturing 5k Race Report

This was supposed to be my first fitness test "race" since my marathon for the beginning of my training, but it turned out I had a free entry for yesterday's race, so this one took a back seat.  I laced up my nice shoes for this one, hoping to clock in under 16.  I figured it was as good as done, considering I ran a 16:07 yesterday with the highway bridges and hill- however I definitely wasn't plannign on Jeremy jumping in the race at the last minute, so unfortunately I just threw out my race plan of pacing even 5:09s.

I drew him out hard on the first mile.  I figured I'd slow it down if he didn't follow, but since he did I just kept pulling him faster- I did promise him I'd 'race him hard' next time we faced off against each other, so I guess I kept my word.  I felt a little bit bad about it afterwards.  We train together, so I'm not sure I made a mature decision there.

The rest of the race was uneventful and my splits are gross, but I like having a ton of room for improvement.  In hindsight, I wish I stayed with Jeremy and ran with him.  I know it would have hurt my chances at a win, but honestly, who cares- it's a local nothing 5k, and in the end we would have both benefitted from it.  

Splits- 5:03, 5:20, 5:19, 0:34

No running.

AM: Big turnout this morning at track- probably about 15-20, which for 5am is pretty impressive.  Workout was 12x400 with 200 recoveries.  Stayed with the group pacing the front.  I tried to pull them a bit the best I could, trying not to get too far ahead.

Splits- 1:17, 1:12, 1:14, 1:12, 1:14, 1:13, 1:12, 1:11, 1:11, 1:12, 1:13, 1:10

I was pumped for this workout.  This was my best workout in a while.  I was recovering well after each item, I was talking, I was leading, I felt strong.  I was pretty geared up for it.  This afternoon is going to be a mess, so I think (as of right now) my plan is to just run John's paces and work on my anaerobic capacity at the end of each item this afternoon.  We'll see.

PM: 7.5 miles, 3 of them relatively fast at effort.  Workout was two sets of 3x800 with 200 recoveries and a single 400 recovery between the two sets.  Did it as a cutdown style and worked on some anaerobic capacity during the final two intervals.  It felt pretty easy, but I am a bit tired from all of the faster running.  

~~~~~~~~~~

I am so sick of this hot, humid weather.  It's literally almost November.  When will it stop?!

PM: 10.1 miles

PM: 10 miles