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USATF Western Regional Champs, Oxy

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20072008
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Location:

Alexandria,VA,USA

Member Since:

Jun 03, 2007

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

4:34 mile, DC RR Mile, 2007

15:39 5k, Occidental College, 2007

25:52 8k, Rockville Twilighter, 2007

32:54 10k, Shelter Island (tough course!), 2004

49:30 15k, Tulsa Run, 2001

52:21 10 mile, Broad Street Run, Philly (fast course!), 2007

1:08:49 half marathon, Hobble Creek (downhill), 2001

2:28:55 marathon, St. George (downhill), 2006

2:33:04 marathon, Chicago, 2001

Short-Term Running Goals:

15:20 5k

4:25 mile

2:26:00 marathon

Long-Term Running Goals:

sub 15:00 5k

sub 2:22:00 marathon

Personal:

I live in Alexandria, VA, but still consider myself affiliated with Wasatch Athletics in Salt Lake City, UT, and High Noon A.C. in Ithaca, NY. My coach is Demetrio Cabanillas.

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2067.000.000.000.002067.00
Race: USATF Western Regional Champs, Oxy (3.1 Miles) 00:15:39, Place overall: 13
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Splits (thanks to Dennis Simonaitis): 71.2, 78.7, 74.9, 74.5, 76.5, 76.3, 75.0, 75.1, 78.1, 74.8, 78.0, 72.4, 33.5. (68 last 400). 15:39.92 is the official time on the meet web site. This a PR for me, though just barely. But the other 5k PR was a 15:41 on the roads. This was my first 5000 on the track. Basically felt I ran a smart race. I had to do a lot of the work in the second and third miles. Dennis said the first two splits might be off a bit.

Comments
From Sasha Pachev on Fri, Jun 08, 2007 at 15:20:01

Randy:

Congratulations on a PR, and welcome to the blog! Great kick at the end.

From Randy on Fri, Jun 08, 2007 at 15:30:29

Thanks man! And thank YOU for creating the blog. This is cool. I look forward to keeping track of all my UT friends!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

pm: 10, 1:13:59, Wisconsin Ave., after returning from CA.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

noon: 10, 1:15:09, Clopper

pm: 6, NIST, forgot watch 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

noon: 4, shakeout, NIST

pm: 11, speed work 10 x 400m with 400 rest + 2 min.

66.3, 66.0, 65.0, 66.2, 66.7, 67.0, 66.6, 66.3, 66.4, 66.7

First 5 in flats, second 5 in spikes... still trying to get use to them.  Cannot relax on second 200.  I guess that makes sense, since I have yet to complete a 200 workout.
 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

noon: 10, Clopper, forgot watch

weights: lunges, hip sled, curls, knee lifts

pm: 6, NIST


Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

noon: 10 miles, 1:18:28, easy, Clopper Lake

pm: 6 miles, NIST campus

Very hot today!

 

Comments
From Breanna on Fri, Jun 08, 2007 at 15:56:53

Hey Randy,

Good to see you finally joined the blog!

From Randy on Fri, Jun 08, 2007 at 16:53:43

Thanks Bre! I'll be keeping tabs on ya!

From ashman on Fri, Jun 08, 2007 at 20:08:29

Hey Randy long time no see. Glad to hear from you. How have things been?

From Randy on Sat, Jun 09, 2007 at 14:00:49

Steve,

I hear you have been running some great times and puttin' the hurt on some really good runners in UT! Keep up the good work. I know you have the talent to make the trials. Stay consistent and healthy!

Best,

Randy

From Bill Cobler on Sat, Jun 09, 2007 at 17:13:26

Hey, Trying to find someone to run what I call now the Randy run, from Liberty to Shoreline and back to the park, like we use to do on Sunday mornings but it's been a hard sell. Maybe next time you're in town we'll do it again. Welcome to the blog. See ya soon take care.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

20 x 200 with 200 rest

32.5, 32.8, 31.7, 32.3, 32.6, 33.5, 32.3, 31.8, 31.9, 31.8

31.7, 31.3, 31.1, 31.7, 30.9, 30.9, 31.2, 31.7, 31.3, 31.4

First 10 in flats, second 10 in spikes.  Still experimenting with different mental tricks to improve my form.  So, on various intervals I'll concentrate on different things.  For example, turnover, staying on my toes, driving my knees, leaning forward, relaxing.  So far, "driving my knees" seems to yield the best results and "leaning forward" the worst.

I have done a lot of weight lifting and drills, etc. this week (in addition to the miles) that have made my legs tired.  So, that probably accounts for why I could not do the last few under 31.  I was definitely tying up on the last couple.


 

Comments
From Scott Browning on Sat, Jun 09, 2007 at 23:40:38

Hi Randy,

Tomorrow we run in honor of you, I have missed the Sunday runs through memory grove, its just not the same! I hope this finds you happy, healthy, and well. Glad to see you on the Blog.

From Sasha Pachev on Sat, Jun 09, 2007 at 23:51:39

Randy:

I have found little luck in trying to improve the form in a way that makes a difference in running performance (I guess that would be the definition of "improve") by consciously changing the way I run. I do however have a lot to improve - visually, I am told, I can be identified from half a mile distance, and with the VO2 Max of 75 and a threshold VO2 of 67 I get only 15:37 5 K. My current working theory is that a good portion of biomechanical economy is hidden in the spine. I have been trying to correct it for the last 8 months, so far without much success, but it is a long and slow process.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

16+ miles. 2 hr run on Capital Crescent Trail from Bethesda to Georgetown at about 7:30 pace.

My right hamstring was feeling tight, so I took it really easy.  Feeling better today, though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy 10 on Clopper, 1:19:31.  Went out slow because my hamstring was still bothering me, but it loosened up on the way back, which was more like 7:30 pace.

Took the afternoon off due to time constraints.
 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Easy 10 on Clopper, 1:15:16. Felt much better today.

Easy 6, NIST campus, 43:14.

Comments
From Scott Browning on Tue, Jun 12, 2007 at 20:40:21

Hey!! I was at Coco's Cafe the other day, gotta love that Italian Hot Chocolate!!!! I was originally scheduled to WBR, but we are leaving for Beijing on Friday and do not return in time for the relay. It was a hard choice, but in the end I thought China would be a bit more fun!! Glad to see you are running so well, let's hook up next time you are town.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

noon: 3, NIST, 21:32, shakeout

p.m.: 10 treadmill, 1:13:04

Tonight was suppose to be a track session, but we had bad thunderstorms so I put it off until tomorrow.
 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

a.m.: 4+, CC trail, 30:03

p.m.: (11 miles total) drills + 3 x 1 mile with 800 rest

4:55.0 (2:28,2:27)

4:57.2 (2:29,2:28)

4:55.8 (2:28,2:27)

Probably the best set of miles reps I've done.  Did them all in spikes, which I am getting use to, but still make my calves pretty sore.  Pretty happy with these considering that I felt terrible during warm up.

 

Comments
From Sasha Pachev on Mon, Jun 18, 2007 at 14:23:53

How bad did they hurt?

From Randy on Mon, Jun 18, 2007 at 14:28:10

I was glad to be finished :), but if you put a gun to my head I think I could have gone under 5 for another one.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10, Bethesda, CC trail, 1:12:52

Then I got in the car and drove to Nashville to see the folks... 11 hours.  Took an ice bath when I got there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10, Belle Meade Blvd. plus Percy Warner Park, Nashville, 1:12:15.

Thanks to my friend Camellia, who use to live across the street from us in SLC and now lives in Nashville, I found some great trails.  This is also part of the Thanksgiving Day 8k course, which is a great race.
 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

a.m.: 2 miles (14:38), morning shakeout run, Smokey Mtns!

p.m.: 10 (1:12:46), Wisconsin Ave., after an 8 hr drive from Knoxville to D.C. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

noon: 10 (1:14:59), Clopper, low 90s

Lifted weights after noon run: lunges, knee lifts, leg press

p.m.: 6 (44:24), NIST

Yoga

Long day!
 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

noon: 10 (1:16:06) Clopper, 95 degrees and humid!

Tonight I have to meet people in D.C., so will have to skip the evening run.  We're having t-storms anyway. 

Comments
From wheakory on Tue, Jun 19, 2007 at 17:39:09

Impressive runs. Looks like your training is going well. Nice mileage.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

noon: 4 (31 min), NIST, shakeout

p.m.: Washington-Lee H.S., 12 miles total, 3 warm up, 2 drills, workout, 2 cool down

6 x 1000m w/ 400 rest in spikes

3:02.3, 3:05.5, 3:05.6, 3:05.3, 3:05.2, 3:03.5

Plus 9 laps of drills, 3 sets each of: walking high knees, walking butt kicks, skipping high knees, with 100 striders after each drill.  Dennis also wants me to add jogging high knees and jogging butt kicks, and I plan to work up to this.  As it stands this is three times more drills than I have done previously.  By the time you are done with 3 sets of the 5 drills you have done 15x100m, which is almost a workout in and of itself.

As for the 1000s, went out a little fast on the first one (72), but then settled in and felt pretty in-control for the next four.  The last one hurt.

We had a cool front move in last night, so the weather was nice, in the high 70s.



 

Comments
From bc on Thu, Jun 21, 2007 at 01:02:09

Randy, Good job, I was doing those drills with him this winter. They helped I need to get back to them. On our run last Saturday he asked if I was still doing them, on Tuesdays he finds the time to get them in. I remember being sore in a lot of places from those drills which tells me I need to be stronger. I trust his experience.

Bill

From Randy on Thu, Jun 21, 2007 at 08:41:49

Yeah, the drills are helping. Also, I have been lifting weights, and I think this is helping as well. Saw your post for the 400 workout. Nice job!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

noon: 10 (1:17:44) Clopper, plus weights: lunges, curls, knee lifts, leg press

p.m.: 6 (42:46) Bethesda


 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

noon: 10 (1:16:19) Clopper, knee lifts

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

drills (3 x walking high knees, 3 x walking butt kicks, 3 x skipping high knees, plus 100m stiders after each)

12 x 400m w/ 200m rest

69.1, 68.4, 69.4, 69.0,

69.6, 68.7, 69.9, 69.8,

69.5, 68.9, 69.5, 69.0

This was a good set of intervals for me.  I was really in control and had a good sense of my pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.500.000.000.0016.50

16.5 (2:03:04) Georgetown trails

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

noon: 10 (1:17:51) Clopper.  Tired.

weights: lunges, curls, knee lifts, leg press

pm: 6 (40:56) Bethesda, CC trail. Felt surprisingly better than a felt at noon. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

noon: 10 (1:16:36) Clopper.  About 99.9% humidity!  Stepped on a sharp rock on the trail and bruised my foot.  Great.

Comments
From bc on Wed, Jun 27, 2007 at 01:32:29

Randy, Try soaking in epsom salt. It is great for bruises and helps it heal much quicker. It's a cheap fix about $2.00 at almost any drug store. You can keep the humidity. The heat here is bad enough. I worked out side all day today in the sun and at the end of the day just before workout I had to go in an attic space it was so hot I was sweating from every pore. Keep up the good work. Wish you could have been at our workout tonight it was great fun.

Bill

From dutch on Wed, Jun 27, 2007 at 08:52:37

Randy,

Good to know there are other runners in the area. I'm living close to the East Falls Church metro station, so it's quite easy for me to hop on and jog over to the island and would love to join you guys sometime for a few miles of Georgetown trails. I'm at 435-760-5440, in case you get out soon. Thanks!

From Randy on Wed, Jun 27, 2007 at 09:07:05

Cool. This Sunday the other guys are out of town, but if you want I can meet you in the parking lot at 8am. I'll give you a call before then to confirm. Later...

From dutch on Thu, Jun 28, 2007 at 08:49:58

Yeah--please do.

I've got some "leg thing" going on. I've been happily injury-free since January and have taken measures to stay that way. I don't know where this thing came from--like a pinched nerve or something. At any rate, i hope to be back on by the weekend--but likely at a rather chilled out pace. We'll be in touch...

From Sasha Pachev on Fri, Jun 29, 2007 at 15:01:58

What kind of course is Clopper? If you use the Course Tool, you can map it out, and then every time you do Cloper it will hyperlink to the map and the analyzer.

From Randy on Sat, Jun 30, 2007 at 10:27:56

Sasha, Thanks. I entered Clopper and NIST to the list of courses, these being the two that I do most regularly.

From Randy on Sat, Jun 30, 2007 at 10:44:12

Sasha, in some cases the syntax Clopper 10 did not work. See my entry from Thursday. I tried all different ways of entering it, like making it the very first part of the entry, etc. (like in my Friday entry, which worked). I can't figure out what is different (??).

From Randy on Sat, Jun 30, 2007 at 10:48:37

Also, while I am here and making comments... is there a way to see other's schedules in a calendar view? It is hard to see at a glance what others are doing week to week (I think) unless there is just something I am missing. I know there is a "week view" but I don't think that is as convenient as the the calendar view. And hey buddy, don't get me wrong, I think the blog is incredible! This is just a suggestion. Best,R

From Sasha Pachev on Sat, Jun 30, 2007 at 14:44:14

Randy - that is a bug. What breaks it is two courses in one entry. I'll fix it shortly.

Regarding calendar view - that is a good idea, I'll add it to my TO DO list.

From Sasha Pachev on Sat, Jun 30, 2007 at 14:54:41

I've fixed the bug. If remember right, there is a group of Russian runners in Gaithersburg - a couple of guys in the 2:15-2:20 range.

From Randy on Sat, Jun 30, 2007 at 16:27:39

Sasha, Thanks. Looks like it works fine now. I'll keep my eye out for the Russians. I met a couple of dudes yesterday that are apparently pretty fast. One was a 4:01 miler and 30:30 10k guy in college. He's now 29. And there another guy right at about my level or faster. He claims to be going for the marathon trials qualifier this year, but only has a 2:33:00 under his belt so far... so we'll see. I also do long runs with a guy who is good friend with Darrell General. General is 45 and has run in 5 marathon trials. I think Dennis knows him well. If he makes the trials this year it will be a record for number of times to make it. I haven't run with him yet, but hope to soon. All in all, there are a ton of great runners out here.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

noon: 3 (21:46) NIST, shakeout

pm: Washington-Lee H.S. track

Well, some days you are better off staying in bed... especially if your room is air conditioned!  I was not mentally up for the humidity tonight...

So, tonight was the first workout in awhile that I was not thoroughly happy with.  I just lost concentration and did not finish strong.  I have excuses readily available, but the truth is that for some reason I was mentally out of it.  I am not totally disappointed because I still managed to hit my target average pace.  The workout was 3 x 1 mi with 400 rest.  I did an abbreviated version of  drills (I am still working up to the full list), which amounted to about 9 sets.  I hit the miles in 4:52.2, 4:57.6, 5:00.5.  Ave = 4:56.8.  I was hoping to ave 4:56 (15:20 5k pace) and with the short rest and given that it was hot and disgustingly humid, I guess I can take some positives from that.  I just wanted to do it in a much more controlled and evenly-paced way. But the first one felt so easy that I just thought I was on my way to a breakthrough workout. Then I just did not want to push.  I mean, I should have been able to just hit 73 for the first quarter in the last rep and then hang on.  Ya know, just focus... 36.5 per 200.  Instead I go 76,75,75,74.  I guess the reality is that the first mile was too fast and I just never recovered. But still, I do not remember hurting at all in the workout.  And that was sort of the aim of this workout, with the short rest, to make myself hurt.  But I could not do it.  I am looking forward to resting and a couple of sharpening workouts this weekend and next week.  I think I am ready for the 5k... I just need to not do anything stupid.  Another positive I can take from this workout is that my bruised foot did not bother me in spikes.  That could have been trouble.
 


Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

noon: Clopper 10 1:15:49. Ugh! The humidity. I know I sound like a broken record, but it is getting so old. We had a hard rain tonight that I hope cleared the air somewhat.

pm: Bethesda 6 plus 1 extra mile 49:37

I did my usual 6 mile out and back at a pretty good clip. Then jogged to the gym about a half mile to lift weights and jogged home. Did lunges, curls, knee lifts, and leg press. 3 sets of each.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Clopper 10 1:16:38. Still humid, but overcast and a little rain has cooled things off from this morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Landon H.S. track

2 x (800, 400, 200) with equal rest after 8s and 4s and 600 after the 2... i.e., full recovery, the purpose being just speed work.  Did the workout in spikes.

2:17.9, 65.4, 30.5

2:18.3, 65.5, 30.3

Well, that's about as consistent as I can be, I think.  Given my mileage this week (94) I am pretty happy with this workout.  I think my speed is where it needs to be.  With some rest this week, I think I'll be ready to go next Saturday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

1:39:01 Georgetown trails + Bethesda to Metro

This was a very chilled out run with a friend of mine, John Mclean.  His father, Norman Mclean, wrote "A River Runs Through It".

After the run I went to Fitness First and lifted weights, only 2 sets of each (lunges, knee lifts, curls, leg press), as opposed to the usual 3 sets.
 

Comments
From dutch on Sun, Jul 01, 2007 at 12:59:03

Randy,

Sorry I missed you this morning. I'm not usually flaky like that, but I was out of town friday-saturday evening with no sleep and a hectic schedule. I plan to be in Baltimore this coming weekend, but perhaps we can arrange it again for the following week or even something during the week. Glad you got out in this weather!

From Randy on Sun, Jul 01, 2007 at 16:31:47

Ben,

No problem. Yeah, weather was awesome!

Randy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Clopper 10 1:15:02.  Beautiful weather!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

noon: 3 (22:00) NIST, shakeout

pm: Landon H.S. track

6 sets of drills + 4 x 800 w/ 400 rest

2:22.9, 2:22.0, 2:22.3, 2:22.1

Ice bath after the work out. 

This is sort of turning into my pre-race workout. This type of workout is endorsed by coaches like Brad Hudson (Ritz's coach) and Roy Benson for runners like me who are more strength oriented as opposed to speed oriented. Benson argues that strength runners should "freshen" rather than "sharpen". When you sharpen you cut back on mileage significantly and do short, fast intervals like 200s the week of the race. However, I have not had good success with this. Cutting back on mileage too much makes me feel tight and I actually think it is harder for me to recover from fast 200s. Benson and Hudson argue that strength runners should cut back the mileage only slightly and cut back on the intensity of the speed work. Hence, this is the plan I'm following, basically.... 90 miles for the last 4 weeks and 70 miles this week with longer intervals for the final speed session. I did a similar "taper" for the Broad Street 10 mile and had a great race... We'll see how this works out for the 5k this Sat.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

noon: Temple 10 10.3 in 1:07:44, then jogged a half mile to and from the gym where I did an abbreviated weights session: 1 set each of lunges, curls, knee lifts, and leg press.  Then came home and took an ice bath.

I felt strong on my run and I think this puts to rest any problems Neal was having with my "easy" noon 10 milers.  This felt like a similar effort that I put in on my noon trail runs from NIST, which even though the Clopper course comes out a little shorter, I think I am getting in decent quality.  Today's run happens to be mostly flat, a little downhill on the way out.
 

Comments
From Sasha Pachev on Fri, Jul 06, 2007 at 13:36:47

I do not put a lot of weight on how fast you go in an recovery or aerobic base building run. I would compare it to your resting heart rate in a way. Some runners that are not that well conditioned can have a resting heart rate below 40. Some world class runners cannot get it below 60. Your body has an internal clock that sets the resting heart rate at a certain level. In some cases that clock works according to your fitness level, but there are a lot of other facts - enough to have absolutely no clue at how fast somebody can run a 5 K based on their resting heart rate.

Same with an easy run. What I found that there is an internal clock that drives that easy run. Depending on the runner and the day, it can tick as fast as 10 seconds slower than marathon race pace to a good 2 minutes or more slower than marathon pace. For a runner that is out of shape or with a tendency towards middle distances, this clock could actually tick faster than his actual marathon pace. The ticking of that clock is a very poor indicator of true fitness. There is only one thing you can tell for certain if somebody tells you he ran 10 miles in 65 minutes at an easy pace - He can run 10 miles in 65 minutes!

I think it is actually good to have that easy run clock toned down. If I discover that mine is starting to get a bit aggressive, I just throw in a mini-tempo or strides to calm it down.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

noon: NIST 6 42:52

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

noon: NIST treadmill, 43:18.  I went with the treadmill option today because I wanted to monitor my pace closely and not get excited and overdo it on the hills around here.  Tomorrow is the big day: USATF Eastern Championships in Albany, 5k.  Aside from a 6 hour drive that I have ahead of me this afternoon, I think I am ready to go...

Comments
From Scott Browning on Fri, Jul 06, 2007 at 14:32:03

Good Luck, your fitness is awesome right now, tear it up!!

From Robin Dempster on Sun, Jul 08, 2007 at 01:09:38

Awesome job in Albany!

From dutch on Mon, Jul 09, 2007 at 08:50:19

Hope it went well, Randy.

Race: USATF Eastern Regional Championships (3.1 Miles) 00:15:45, Place overall: 7
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ugh.  I have been dreading writing this report.  Utter disappointment.  If it weren't for being able to hang out with old friends on this trip, it would have been a total waste of gas.

The sad details...

Drove out of D.C. after renting a sweet, golden Chevy Cobalt (my Jeep is out of commission) and found myself in grid-lock traffic for next hour on I-270 to Frederick.  Made it into Albany at 12:30 a.m.  Jon Healey arranged a room at the Days Inn right across the street from SUNY, Albany.  Woke up at 5 a.m. and went for a 2 mile shakeout.  Eat a bowl of Trader Joe's Cranberry Oat Clusters and then walked next door to Starbucks to read and have coffee (now 6:00 a.m.).   At 7 I went to wake Healey and stretch out and watch ESPN.  At 8 I had a vanilla Frappaccino and ate a chewy granola bar (this is the same drill I went through at Oxy last month).  At 9:30 we (Healey and I) went over to the track and checked in and at 10 we started a 3 mile warm up.  It was already starting to get hot.  They called us to the start a bit early and I really did not get to do all the striders I would have liked.  I probably got 4 striders in.  I threw some water on my head and got ready to go.  There was a pretty good field assembled, with qualifying times ranging from 15 flat to 16ish.  This looked to be perfect... surely I could find a group to go 15:30.  Well, indeed there was such a group... only not the one I was in!  Before the race, Jon had talked to another guy who said he was shooting for 15:30 and I was fairly confident that Healey was in 15:30 shape as well.  So, there did not seem to be any reason to go crazy at the start, since it appeared we had a group that could hit 15:30 with even splits.

At the gun the field quickly broke into two groups.  I stayed in the second group and we went through the first lap in 74, perfect.  Then 73s for the next two and another 74 for a 4:56. first mile.  This is exactly where I wanted to be.  But for whatever reason, the heat, wind, whatever, things got really hard really fast, and within a lap Healey and I were by ourselves.  We traded a couple of quarters, but Jon then fell off pace and I managed to get through the second mile in roughly 5:02.  And here is where I crumbled mentally.  It was just like the 3x1mile workout I had a couple of weeks ago... just did not want to go.  The group ahead of me was in striking distance and I should have been able to use them as a target and go after them... but just didn't.  Instead of focusing on the work at hand I just started thinking about how much I wanted the race to be over.  Hence, the quarter splits just started going downhill, 76,77,78,79, for roughly a 5:12 last mile.  I scorched the last 200 with a 34.9.

Well, back to the drawing board.  There are too many factors to point my finger at just one and say that was the problem.  I could blame the heat, but I have been working out in the heat.  I could blame the drive, but in CA I had a 6 hr plane flight.  In the end I was not mentally tough enough that day.  I think there is something to the theory that you can only put together so many mentally taxing efforts without recharging.  I have seen this before in my running.  I think it is possible that I left my PR race on the track a few weeks ago.  There is just no question in my mind that my workouts point to me being in 15:30 shape.  I mean, even if the weather conditions were ideal in CA a month ago,  I had not done much speed work at that point.  Since then, I have been really hammering the workouts on the track.  This result basically tells me that whatever I had done before CA, which was more or less just a bunch of miles and tempo runs, had maxed out my VO2 max and that all these long interval workouts were doing me no good.  In fact, they were hurting me, because I was losing the edge mentally.  Peaking both physically and mentally is difficult and I apparently have much to learn in terms of how to approach this for the 5k.

Then there is the mileage factor.  Before CA I had about 3 wks of 70, because I had other races leading up to that one.  Here I have been at 90+ until this past week and then brought it down to 67.  Maybe with a couple of 60-70 mile weeks I'd be ready to go (?).  We'll see.  I think I'll take the next couple weeks around 70 and then run a road 5k and see where I am.


 

Comments
From Sasha Pachev on Mon, Jul 09, 2007 at 13:37:05

Not every race is the same. So you have to take your times always with a grain of salt, and wait for a good one when everything clicks. Last year a week before Ogden I ran a 5 K on the BYU track in a meet in 16:51 on a windy day! It was probably worth about 16:20 without the wind, still not a stellar effort. Twelve hours later I ran a 5 mile tempo on an out and back course in 27:58 with the first three miles at a marathon pace effort and the last two miles at threshold in 10:58, faster than the last two miles of the 5 K I raced earlier, and almost hitting my average pace for that 5 K. Then a week later I ran 2:30:03 in Ogden, which was 6 minute course PR and 3 minutes faster than my most optimistic expectation. Sometimes you just cannot give it all in a short race, especially if you've been doing a lot of miles. This has nothing to do with the lack of mental toughness, although you'll find it a likely culprit. I went into that 5 K tough as nails ready to show those college boys I could run with them. I made it to the mile, then no matter what I did, what mental tricks I tried, I just could not go.

On the positive side - you beat I guy you thought could run 15:30. Perhaps the conditions were tougher than you thought. Have you looked at the performance patterns of other runners in the race to see how you fared against them?

From Scott Browning on Mon, Jul 09, 2007 at 14:23:43

For what is worth: many moons ago I was struggling with the same thing. I had Demetrio pace me through an entire 5k, my only instructions were to stay on his shoulder. I had run with him enough and trusted his pacing, and no matter what he would not let me drop off until the last 200 meters where he pummelled me. I ended up running 15:22 which was about 20 seconds faster than I had ever run. If you know someone who is consistently running faster than you, see if they will pace you through an event, it worked for me. I think your workouts have been very good, you are capable of a sub 15:30 and once you hit it there will be no turning back. Still - It is a good time - well done!!

From Randy on Tue, Jul 10, 2007 at 15:04:44

Sasha - Thanks for the discussion. The more I analyze the whole race and really also the week leading up to the race, I think that the heat, the long drive (I got in early the morning of the race), and not being diligent about my diet the week of the race all contributed to the less-than-optimal performance. Also, I really think I have been pushing my workouts too hard. This has two negative effects: first, it gets you a bit over confident because the times you are running are not at a relaxed pace; and second, you spend a lot of mental capital in pushing the workout leaving the bank account empty on race day. My plan is to aim for more of the middle-to-slower end of the McMillan-suggested splits for my workouts for 15:30 5k pace instead the fast-to-middle end for 15:20 pace, which is what I have been running.

From Randy on Tue, Jul 10, 2007 at 15:08:22

Scott - I think you are right on. One problem I think I have is that I lose concentration when I am running solo. I think I have enough speed that I could have hung with the lead group, even if I had gone out with them in 71. Indeed, they never really pulled that much farther ahead during the second mile. They just did not fall off as badly as I did for the third mile. I would have been right there at 15:30 pace. Trouble now is... I have to find another race:).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Utica, NY, 1:36:21

Ran around Utica and caught glimpses of the Boilermaker at miles 2 and 9.  Dennis and Michelle Simonaitis were running the race.  It was very hot out there.  The performances were impressive. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Took a day off, finally. I looked back and had not had a day off in over a month. The result from Sat has made me start to re-evaluate some things and one thing I think I'll try this fall is to take a day off each week. Should be an interesting experiment.

Comments
From Sasha Pachev on Wed, Jul 11, 2007 at 13:33:15

Randy - as you may have already noticed, I always take one day off, and it is always Sunday. I started doing it for a religious reason, but as the time went, I realized that there is some profound wisdom in "six days shalt thou labor, and on the seventh shalt thou rest". If you properly work for the six days, you do not lose fitness from a full rest on the seventh. Meanwhile, this gives you a chance to rebuild your body on a weekly cycle, get a mental break so you are hungry to run Monday even though you may pushed pretty hard Saturday, heal the mini-tears that could overtime become full-blown injuries, etc. When you are done with the season, you still feel energized and do not really need any time off - you've gotten your rest in between as you went. Which on a deeper level is really the whole philosophy of running fast for a long time - learn to rest while airborne in between steps.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

noon: Clopper 10 1:14:53, 101 deg F!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

noon: NIST 6 41:52, HOT!

p.m.: track workout, Washington-Lee H.S.

3 mi warm up/2 mi cool down

9 sets of drills (~2 miles) + 20 x 400m with 200 rest

73.9, 74.1, 74.0, 74.5, 74.8,

74.3, 74.4, 73.6, 75.2, 74.1,

73.2, 72.9, 74.0, 72.8, 72.2,

72.8, 72.8, 73.2, 72.3, 72.2.

 

Very hot, very humid! The goal of this workout was to run each set of five with a negative average split, starting with 5k pace (75) and working down. I was somewhat successful, though there were certainly occasions where I lost concentration. By the time I was done it literally looked like I had jumped in a swimming pool. I'll bet I lost 5 lbs in water weight. I took a short water break after each set of 5.

By the way, you might noticed that I changed my picture to highlight the fact that XC season is just around the corner!

 

Comments
From bc on Thu, Jul 12, 2007 at 14:53:49

Good Job!!! With only 200 recovery that is a tough workout and 20 at that pace shows your fittness is up. Did you go solo or do you have someone there to do your track stuff with. What is your next big race?

Bill

From Randy on Thu, Jul 12, 2007 at 16:04:02

Hey Bill. Thanks. Yeah, I was pretty happy with this workout, especially given the heat. I am getting ready for an 8k next Sat. Not a big race, but it's the last one I'm taking seriously for awhile. Then I'm going to focus on XC in upstate NY. How did the WA workout go on Tues?

From bc on Thu, Jul 12, 2007 at 20:27:14

Randy, It went well. I was happy with my times, but in the last few repeats the ankle trouble I'm having started to effect me some. It was a hot day, but we had Nick McCombs come run and he and Albert made me push a little faster. That's why I know that if you did your workout alone it was a lot tougher than it would appear. Next Tuesday at the WA workout we have Fernando? coming to do the workout with us. He is the american record holder in the 25 K. I guess and he has sent his past 12 weeks of workouts to the old man to look at and evaluate his training. It should be fun, I'm telling my East High kids to come so they might see some true speed workouts. Him, Teren, and Dennis will be fun to watch hammer some fast laps.

Bill

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

noon: NIST 6 42:55, nice weather finally!

pm: Bethesda 6 42:36
 

Comments
From bc on Fri, Jul 13, 2007 at 01:22:50

Randy, the old man said to do less reps but faster. He said to blog you that message.

Bill

From Randy on Fri, Jul 13, 2007 at 09:04:03

Bill,

I had to take a break from the fast stuff. I had been hammering fast workouts for a month (solo). I was mentally drained and ended up running a slower 5k than when I had just been doing long tempo runs.

I race an 8k here in MD next Sat. My plan is to do 3x1 mi this Sat and 15x200 on Wed before the race.

R

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

noon: Clopper 10 1:16:09

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Temple 10 1:05:40.  I did a 25 min warm up on CC trail on my usual 10 mile course and then did 10 x 1 min on/off fartlek at between 1 mile and 2 mile race pace for my "on". Not sure if this is the optimal workout right now, but I felt terrible this morning -- woke with a tension headache and just could not stomach the thought of mile repeats. Given that I already did 5 miles worth of speed on Wed and this is only a 75 mile week I figured about 2 miles of speed would be sufficient (the 10% rule of thumb). Maybe it is even excessive. I have to admit that I am sort of flailing mentally right now. Last weekend really shook my confidence in my training. I think this simply means it is time to rebuild. But I am committed to this 8k next Sat. So I am just trying to give myself a fighting chance there. Then I'll try to refocus with a coherent plan.

Comments
From Randy on Sat, Jul 14, 2007 at 14:02:30

Sasha - If you happen to check out this entry, notice that here is another example of the Course syntax not working. "Temple 10" should be one of the listed courses. Any ideas why?

From Sasha Pachev on Sat, Jul 14, 2007 at 15:17:50

Randy - I've fixed the problem. You forgot to enable Share The Course With Others. It is now enabled.

This is a great course you happened to hit a glitch on. It gave me a chance to take a closer look at the Washington DC LDS Temple from above. I also thought that it was rather ironic or possibly more than just ironic that you move away from Utah, and still not being LDS, you keep running to the temple. If you are ever interested in going inside, I recommend you start with the Book of Mormon. Once you find out for yourself it came from God, and can deal with the consequences of that realization, you are good shape.

Regarding the training/your recent race/etc. I think you are putting too much weight on your failure to PR in that race. From a scientific point of view - if you run 15:39 in one track meet, and then 15:45 in another, it does not prove that you were any worse off in the second one. There are enough random factors that you may have no clue about that could cause a fluctuation of 6 seconds or even more in your performance on any given day. However, when you've trained hard, are mentally setting yourself up for a PR, and then fail to reach it, this can be a big psychological hit.

Re-evaluating the training may be a good idea anyway, though. I assume you care a lot more about the marathon than you do about the 5 K, 5 K only being the stepping stone. If not, I think you should. It takes about the same amount of talent to run a 2:30 marathon as it does to run a 15:30 5 K. However, because there is more work involved in the marathon case, there are a lot more people that can run a 15:30 5 K than a 2:30 marathon. A marathon also has an aura attached to it which in my opinion is exaggerated, but I can live with it - no complaints about a $1000 check + media coverage off a 2:30+ marathon. You do not get that for running a 15:30 5 K.

So assuming your true focus is the marathon, you should train for the marathon, and let your 5 K improve in a way that will help your marathon. 5 K can improve in two ways - through faster twitch muscle development, or through slower twitch. A marathoner wants it to improve through slower twitch and train accordingly.

From Scott Browning on Sat, Jul 14, 2007 at 15:31:39

One race does not make or break. Your fitness is strong, your training is great, stay with it, you will get what you want. Glad to see you enjoying the temple:)

From Randy on Sat, Jul 14, 2007 at 15:44:12

Thanks Sasha. I should have caught that.

As you have pointed me toward the Book of Mormon, I will point you toward the Tao Te Ching :).

You are correct that my long term focus is the marathon. But short term the focus is the 5k and XC. I just started reading Run Stong (edited by Beck). This may be more help with motivation than anything.

Scottay - Wish you were out here man... I raced a few guys riding their mountain bikes on the paved trails out here... they are afraid to get their tires dirty.

From Scott Browning on Sat, Jul 14, 2007 at 22:51:16

We will have to make a trip out at some point, I love spending time in that area. Are you racing a fall marathon this year?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

2:00:56

Brian Tullock and I met at 8 am at Roosevelt Island.  We went out on the GT trails for an hour and then met back at the parking lot to pick up Eric and Kyle.  Brian did another 40 mins or so and I tacked on 20 more min by myself to get 2 hrs.  This probably more than 16 miles, but I am too lazy to map it out.  My guess is that it was close to 17. 

Comments
From Sasha Pachev on Mon, Jul 16, 2007 at 19:22:14

Randy:

I was wondering if you could help me with something. I want to calibrate the Course Tool to do altitude adjustments. One thing I am almost 100% sure about is that an uphill of the same grade slows you down more at an altitude, but I have no idea how much. You are one of the few runners on the blog that lives at sea level and can produce reliable data. I need you to do the following:

Find a hill with a fairly steady grade that goes for at least 400 meters. Map it out on the Course Tool. Then do at least 6 repetitions alternating up and down, and trying to maintain as constant of an effort as possible. The actual length of the interval is not that important and does not have to be an even number as long as it is the same interval in both directions, there is no significant wind, and we can easily identify the course from the aerial view.

From Randy on Mon, Jul 16, 2007 at 22:44:26

Sasha - No problem. I know just the hill. We call it Mormon Hill, up by the Temple. I will try to do this on Wednesday as my speed workout for the week. Later...

From dutch on Tue, Jul 17, 2007 at 12:09:47

Hey Randy,

Sorry I was unable to join you guys again this past weekend. I returned from doing field work in the Bay late on Friday and had a friend in town until early Monday morning. It's been incredibly hectic the past few weeks. I hate to keep screaming wolf, but I THINK (hope) I'll be here this sunday morning. I'll keep you posted...

From Randy on Tue, Jul 17, 2007 at 14:47:55

Ben,

No problem. I'm racing Rockville on Sat night and I'll be in the Roosevelt parking lot at 8am on Sunday.

Cheers,

R

From Randy on Thu, Jul 19, 2007 at 15:06:57

Sasha:

Sorry, but I decided to do a more typical pre-race workout last night since I am racing an 8k on Saturday. I also have a race next Wed night: an informal mile on the track. Hopefully I will get around to the hill reps next weekend.

Later...

Randy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

NOON: Clopper 10 1:14:13

PM: Bethesda 6 40:43

It is amazing how much faster I do my easy runs after a day off. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

NOON: NIST 4 29:40, shakeout

PM:  track workout, Washington Lee H.S., 10 miles total

3 warm up, 6 sets of drills, 1600m, 800 rest, 4 x 400m with 400 rest

4:45.6

67.7, 66.8, 67.2, 65.7

I did this workout mostly in the dark.  I showed up late and did not know the lights were not working last night.  Luckily, the city lights were enough.  But it is still hard to run all out in the dark.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Clopper 10 1:18:29

Humid!  Finally started sprinkling toward the end of the run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

NOON: NIST 4+, 31:42

Just a jog before the race tomorrow night. 

Comments
From Bud on Fri, Jul 20, 2007 at 17:09:05

Dude...I'm running again, but still cycling a bit. I challenged a couple of our younger guys in my office to train for TR in the fall. We'll see how that goes...at this point I'm just training to finish...HA! Enjoyed reading your site...good luck tomorrow night!

From Scott Browning on Sat, Jul 21, 2007 at 00:06:45

Thanks Randy, good luck to you as well!

Race: Rockville Twilight Runfest 8k 00:25:52
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

1 PM: 2 mile shakeout, 14:52, Bethesda

8:45 PM: Twilight 8k, 25:52, PR

Mile splits: 5:11.6, 5:18.2 (10:29.8), 5:12.0 (15:41.9), 5:20.6 (21:02.4), 4:49.9 (25:52.3) - last segment equivalent to a 4:58 mile.

I took the Metro out to Rockville and got there aroung 7 PM, checked in, and walked the first 2 miles of the course.  Then warmed up for 3 miles on the last section of the course.  Then did about a mile worth of drills and striders.  Cooled down for a couple of miles after the race with a couple of the guys from DC Road Runners, Joe and Mark.  It is pretty funny: I have met three guys from DCRR and of these three Joe went to Cornell (where I did my postdoc), Mark went to Utah (grad school for me) and Monte went to Tulsa (my undergrad).

A couple of people told me that this course was fast.  But I assure you that it is not.  It is a tough course.  It starts and finishes at the same place and there are two significant hills, as you can see from my 2nd and 4th miles splits and there are other rolling hills in between.  HOWEVER, I will concede that it is a good, and possibly fastish, race.  The reasons for this are:

1.  It is held at 8:45 pm and so it is cool (relatively).  I still doused my head with water at every station.

 2. The competition is amazing!  The winning time was 23 something and this was for a measly $350 and it only went 5 deep in prize money.  Yet I was never in danger of being in "no man's land".  I was surrounded by people the whole race.  I recognized a dude that I had run with at Broad Street 10 miler in Philly.  So I keyed off him for the first few miles.

 3. The last mile is a slight down hill.  So, even thought the first 4 miles are tough, if you have budgeted your effort correctly you can really cruise on the last mile.  I was really happy with the way I paced in this race.  Before seeing the course I had designs on going sub 26.  But once I warmed up I told myself that my best result will come if I can manage a sub 5 for the last mile, and this is what I did.

My philosophy is that you should always be pleased with a PR.... and indeed I feel pretty good about this one.  The McMillan calculator equates this to a 15:42 5k, which seems to be about right given my performances of late.  So, I still contend that I am in 15:30 5k shape, and maybe on a flat 8k course this would have been true.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

Georgetown trails plus the canal path.  This was a 2 hr+ run and probably closer to 18 miles, but I missed clicking my watch at some point and was running the last half with John McLean and so not sure about the total distance.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

NOON: Clopper 10 1:16:59 + weights

PM: Bethesda 6 41:59

Comments
From Robin on Tue, Jul 24, 2007 at 17:22:38

Nice job on the PR Randy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

NOON: NIST 6 42:27

Race: DC Road Runners Mile (1 Miles) 00:04:34, Place overall: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

NOON: NIST 2 15:12 shakeout

PM: DC RR Mile, Wakefield H.S.

3 mile warm up, 1 mile strides and drills

Splits: 69.0 (409m), 67.5, 68.5, 68.7 = 4:33.8 PR!

Their hand timer had me at 4:34.2. But I think the dude was snoozin'. So on my "official" time I posted to the blog I split the difference.

The weather was good and the track was nice. This is a really good event. Simple but competitive, and FREE! The Pacers team showed up to take the tape on pretty much every race. The mile was won in 4:24. The elite women's mile was won in 5:06.

After the mile I also ran the 3000 m as a workout in 9:26.7. I started out running 78 and to my pleasant surprise managed to start hitting 75s as the race progressed. Can't remember what place I cam in here. The winner was 9:00. I was like 5th again. All in all, a pretty productive evening. I figure I got in about 10 miles total for the night, giving 12 for the day. I leave for Tulsa tomorrow morning early and get in late. It is going to be a challenge to get my miles in for the week since I already took Tuesday easy before this mile race.

Check it out... Joe LaMonte sent me this link. Apparently, someone from Georgetown Running Co. took a video of the mile. Joe (who ran for Cornell, by the way) is the one leading the second group (once the race gets going), and I am in the white singlet, trailing in the second group for most of the race. Man, it looks like we are jogging!

http://georgetownrunningcompany.blogspot.com/2007/07/video-of-dcrrc-mile-race-on-072507.html#links+



Comments
From Sasha Pachev on Fri, Jul 27, 2007 at 18:01:56

Congratulations on the mile PR! This is always exciting.

From Randy on Wed, Aug 01, 2007 at 14:32:41

Sasha, Check out the video of the mile. It is humbling to see oneself in action.

From Sasha Pachev on Wed, Aug 01, 2007 at 14:45:40

Randy - you actually look OK, better than I anticipated. Have you ever had your VO2 max tested? I would predict yours around 68. Also, for an experiment - can you bound for 100 meters from a standing start (after a good warm-up , of course) to try to cover it in the smallest number of steps? I am predicting you will take 45 steps. And, also, run 100 meters all out (find a partner to race, that makes it a lot faster)? I am predicting 13.4.

From Randy on Wed, Aug 01, 2007 at 15:23:23

Thanks Sasha. I was thinking my form has improved too. I think I could swing my arms a little more. But I played the video back frame by frame, and I think my push off and leg swing look ok, actually. I have never had my VO2 tested. I am not a big believer in dwelling on that stuff. I figure if I just train with a balance of miles, tempos, intervals and speed, then I am going to get there. Are the bounding exercises to be done as weekly drills, or is this just a curiosity? Never tried a 100 all out, but I doubt sub 14 is possible at the moment. If I were focussed solely on the mile, this is something I could work on. But right now I am building my mileage back up and speed is not my primary concern.

From Sasha Pachev on Wed, Aug 01, 2007 at 16:00:35

Randy - here is why I am curious about those measurements. VO2 Max will to a great extent reveal how efficient you are. The bounding test shows raw leg power. The 100 meter test compared to the bounding test is a test of efficient form - can you fully use your leg strength to run? So if you hit all of my predictions, then I would say the key to you running a sub-2:20 marathon is to maximize your aerobic power, and perfect the condition of your liver and muscles to store the maximum possible amount of fuel. This would be achieved through a very high volume of aerobic training, and the healthiest possible diet. In that case, I would not worry about form at all, it is good enough. Just try to become a super-aerobic runner.

However, if your VO2 Max is 75, your jump is 40 steps, and your 100 all out is 14.0, I would say there are some biomechanical issues that we do not see in the video, and that you will not be able to qualify for the Trials until those are fixed. You can increase your aerobic as well as explosive muscular power, but due to the bad biomechanics, the rate of waste increases exponentially as you run faster (think of running through the mud, it takes 9:00 effort to run 9:30, but it takes 5:00 effort to run 6:00).

From Randy on Wed, Aug 01, 2007 at 22:35:42

Sasha, That is interesting. I have no idea how to actually know what my VO2 is. I can do the bounding and 100m tests though. I'll let you know.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: Fly to Tulsa.

PM: 6, 45:11, Bud's loop, Tulsa, OK, with Brian McKinney

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

NOON: 13, 1:28:38, Golfball Hill.  This is an old Tulsa favorite.  We use to run this from Todd Posey's house near 61st and Yale, but now my buddy Bryan Jewett lives very near the same place and I was staying with him.  It was brutally hot!

PM: 7+, 53:00, I will call this Mike Willmering's old loop.  Ran with Brian McKinney.  Basically started at Brian's place and go through Maple Ridge and out and around Utica Square and back on the first part of Bud's loop.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM: 11.5, 20 x 200 on/off at about 31 on the river.  Ran with McKinney and Jason Lee.

PM: 2.5, 18:09.  This is one of the first times I have ever done this, but I just wanted to get in 90 miles this week, so I jogged a couple in the afternoon... again, I cannot tell you hot it was! 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

NOON:  Ugh!  This was a death march.  We had our band reunion last night and I was up until the wee hours.  I missed the 6:30 AM (relatively cool) run with McKinney and Jason and ended up getting to the river around 10:30.  I started feeling human again around mile 8 and then the sun stroke started to set in.  This run was basically 16 x 1 mile at 7:30-8:00 pace.  Brutal heat.  I went to the river because they have water fountains every mile.  So I just stopped and took a bath every mile.  I survived.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

NOON: NIST 6 41:39

PM: 12, track, 3 mi warm up, 2 miles drills, 8 x 800 with 200 rest "cruise intervals"

2:36, 2:34, 2:33, 2:35, 2:35, 2:29, 2:32, 2:32

I did this workout with Joe and Mark from DC RR.  Joe suggested the workout.  According to McMillan, for someone in 15:30 5k shape, cruise intervals should be at 2:33 - 2:36.  So, we hit our marks pretty well.  In the end, this felt a bit too easy.  But maybe that is a good thing.  We are racing a deuce on Friday night.  Let's save the heroics for then.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

NOON: Clopper 10 1:14:30 + weights

Today I added two more arm exercises to my routine: pull backs (lean over the bench with back horizontal and pull back on the dumb bell) and incline press.

PM: 8 miles, 57:36, around Placid Lake in Germantown after helping a friend move from his 4th floor apt!  Man, I am dead.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

NOON: 10 NIST, treadmill, 1:14:00.  It was like 98 F today.  No thanks.

PM: 6 NIST, treadmill, 44:13.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

NOON: NIST 6 43:17

PM: 8+, Montgomery County RR 2 Mile, 9:58.8, 3rd.

Splits: first 18 meters = 3.4, 71.2, 73.3, 73.4, 74.4, 74.0, 76.1, 78.4, 74.6 = 9:58.8

I realized early on that I did not have it for this race.  With the mileage I have done this week, I expected this to be just a workout, and indeed I barely broke 10 min.  We went through the first mile in 4:54, so my second was 5:05.  From my splits it is easy to see where the wheels came off.  On the 6th lap these two guys just dropped me like I was walking and I fell apart.  This tends to happen to me frequently in races and is something I need to learn to overcome.  Anyway, like I said, I am not bummed about this one because my legs were clearly dead from increased miles.  In fact, I ran practically the same time for the 3k AFTER my mile PR last Wed. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

AM: 17, 1:59:52, Centreville, VA, trails by Brian Tullock's house.  Hot day, but the shade made it bearable.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

AM: Riley's Lock 18 miles, 2:19:45.  Did the first 8 by myself at 7 min pace.  Then John McClean joined me for the next 6 which were closer to 8 min pace.  Then I finished up in 6:45ish for the last few.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

NOON: Clopper 10 1:15:47

PM: NIST 6 43:30

HOT!
 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Ugh!  Today was a bust.  It reminded me of the blog that Scott posted about Draper.

NOON: NIST 6 42:32

PM: track 8ish 

It was 100F with 54% RH at noon.  Actually, this did not feel all that bad.  But the day was not over yet.  Later in the afternoon the humidity rolled in, like a blanket covering the sizzling concrete.  I made it out to the track and went through my usual warm up routine: 3 miles + 9 sets of drills, and I was already feeling horrid.  I put on the spikes and started my 400s hitting 67 and 66 for the first 2.  On the third I just quit on the finishing straight, pulled up with 20 meters to go and finished in 68.  Done.  I had absolutely no desire to do another one and something let me just walk away.  Maybe it was a blessing in disguise because my Achilles was sore, but really I think my bank account is empty.  Oh well.  Keep plugging away I guess and hope I can get my motivation and my legs back.
 

Comments
From dutch on Thu, Aug 09, 2007 at 12:29:09

Randy,

I'm impressed that you continue to battle the heat and humidity like you are. It's just absolutely kicking my trash. Even if i run in the morning, i'm pretty much worthless the rest of the day and starving for naps.

From Sasha Pachev on Thu, Aug 09, 2007 at 13:12:41

Have there been any lapses in your recovery procedures in the last week?

From Randy on Thu, Aug 09, 2007 at 14:55:05

Sasha,

I'd say, not really. I could probably have done with a couple of ice baths, which I will take tonight, but I think (as Ben will attest) the heat has just been demoralizing. Also, I have kicked up the mileage significantly in the last couple of weeks and I think I just hit a phase where I was spent. Also, I'm rethinking my 'day off' strategy... What I have noticed is that I though I feel pretty good on Tues, after Mon off, I do not really feel much better on the Wed of my speed workout. Hence, I am thinking I will either move my speed work to Tues or run on Mon and make Tues a very light (say 4 miles easy) day.

Also, I have not forgotten about your hill data, but it may have to wait until after my 5k on Sep 1.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

NOON: Clopper 10 1:19:02

And then the rains came! Finally. This was one of the nicest runs in weeks... a nice down pour.

 

PM: Temple 10 1:09ish

This was one of those runs where before hand I felt terrible -- like I should just go to bed -- but once I got going I felt pretty good. Having decided to try 400s again on Sat, I thought a little tempo would be good today. I got up to a good clip on the way back and pushed hard for a little over a mile but then it was dark and the footing was not so great, so I backed off a bit. Also, it rained during this run. This makes all the difference. If I can just stay with it through the Dog Days, I think the fall will be really nice.

Ice bath! 

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

NOON: Clopper 10 1:16:15

PM: NIST 6 44:24

Weather: low 90s moderate humidity (for here). 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM: track workout, Walt Whitman HS,

3 sets of 5x400 with 400 rest, with a water break in between sets

For warm up I did 3 miles easy and mile of speed changes (drills are for tonight, see below).

This was an interesting workout. On Joe Madrano's (4:01 miler for Abilene Christian -- who lives in my building) suggestion, instead of timing the 400s, I set my interval timer for 17 second segments and the goal of the workout was to hit the 100m splits right on 17 sec. The interval timer makes it nice because you do not have to look down at your watch and break form to know how your splits are doing. My first 400 was slow (71) for two reasons: first, I was a little nervous about this workout due to the busted workout on Wed and I wanted to make sure I did not go out too fast; second, not being much of a track guy, I was not exactly sure where the 100s were, but I soon figured out that this was one of those tracks with short curves where the straights are exactly 100m, as are the curves. For the next nine I hit 67. and for the last five I hit 67-68... pretty much right on target. My tendency was to be ahead on the first 100 and then maintain 17 for the next 3 100s to hit the 67. So all in all I think I did a good job of running even splits. This was a good confidence booster given the week I've had. The weather was a big help. Today is low 80s and dry, nicest day without rain we've had in weeks.

Took an ice bath after the workout.

Tonight I'm planning to jog a couple more miles to get my 100 in. And also planning a drills session with Joe, who is enthusiastic about helping me get faster. More to come...

PM: 2+ miles (16 minutes) to and from Bethesda/Chevy Chase HS.  We did about an hour's worth of drills.  Everything from knee skips to bounds to hurdles.  It was pretty humiliating.  The good news is that there is a lot of room for improvement.  The trouble is finding time to fit this all in.  This is all pretty much the same stuff Dennis has been telling me to do, and some of it I have been trying to incorporate into my warm up routine.  But it is altogether different to have someone there critiquing your technique.  I think it is safe to say that I did not do one thing well.  Not one.  I'll give myself a little leeway for being tired.  But much of it is simply coordination and hip and hamstring flexibility... and core strength... time to get back to doing yoga!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

AM: Seneca Creek Trail south from Riley's Lock, out and back, rolling hills, dirt trail, 2:11:34.

Comments
From Tim on Sun, Aug 12, 2007 at 15:50:59

only 18 today... kt ran a PR at the Great Race, and won!!! Murphy was second.

Call me sometime, is your car fixed? This is the first time I've seen your Blog, awesome, glad I'm not a member too! I'm not running 18 miles - in a week, and have a 19 mile trail race in a week!

From Bc on Sun, Aug 12, 2007 at 17:03:02

I'm too old and slow, -2:35, on my way for another massage. Two in two days.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

NOON: Clopper 10 1:18:49.  Pretty tired.

PM: NIST 6 44:53
 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.000.0019.00

NOON: NIST 6 43:19

PM: Whitman track, 13 total, 3 warm up, 2 drills, 2 cool down

4 x 1600m with 800 rest

5:05.1 (2:34, 2:31), 5:04.6 (2:33, 2:32), 5:01.7 (2:32, 2:30), 5:00.7 (2:31, 2:30)

Ice bath. 

Well, I'm actually kinda happy with this workout given that my legs are so dead. These times are actually still within the range prescribed by McMillan for 1600 speed workout for a 15:30 5k runner (4:57-5:08). I think the fact that I sped up is a good indication that I am pretty strong right now. Just not recovered from Sat. But I want to give myself a fighting chance this weekend (mile and 3k on Sat morning), hence the Tues workout.

Comments
From bc on Thu, Aug 16, 2007 at 01:21:08

good job, those fast miles will make your 5K's fly by. What distance are you focusing on for the fall. Chicago?

From Randy on Thu, Aug 16, 2007 at 14:16:42

Thanks Bill. But remember that I am at sea level... these are not all that fast.

The fall is for XC baby! There's an upstate NY series, and then hopefully I can find a team to go to club nationals. I know the WA ladies are going. Any chance at getting a guys team together: You, me, Albert, Dennis, Neal, Demetrio, Scott... others?

From bc on Thu, Aug 16, 2007 at 15:41:14

Randy, I will work on it. Do you think Neal would wear green?

From Randy on Thu, Aug 16, 2007 at 16:01:56

Everyone has their price!

From bc on Fri, Aug 17, 2007 at 00:02:20

My wife says, mortgaging the house is out of the guess...

From bc on Fri, Aug 17, 2007 at 00:29:02

actually i meant out of the question

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

NOON: Clopper 10 1:18:30.  Very tired.

PM: NIST 6 44:42 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

NOON: Clopper 10 1:18:01 (out in 40, back in 38) Come on legs, recover!  Light rain.  Actually quite a nice run. + weights (2 sets instead of the usual 3)

PM: Bethesda 6 41:49, starting to feel human again, all of a sudden it got super hot and humid this afternoon.

Ice bath.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

NOON: NIST 4ish, 33:06. Shakeout jog.  Feeling o.k., but did not really push it to find out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

5:50 am: 2 mile shakeout jog (14:32)

9:35 am: 3 mile warm up (22:33)

1 mile speed changes

mile race: 67.5 (409m -- too fast, went out with Burt), 73.6 (fell off of Burt, now I'm in the wind by myself and my leg feel like tree trunks), 74.5 (God, I love the mile), 72.9 (thankfully I got passed so that I had someone to chase, else things could have been worse) = 4:48.4 OUCH!

2.5ish mile cool down: me, Mark, Joe, and Burt 

Well, that's what happens on 100 mile legs, for me at least.  Joe talked me into just doing the 400 and calling a day.  I hit 61.8 (by my watch), which actually I was pretty happy with; certainly my fastest lap this season.

Well, perhaps there is not enough high comedy on the blog... so, please, allow me.  This was not the most organized of events, but it was not too bad either.  The only thing that made it a little hard for me was that they ran the hurdles before the mile, so there was nowhere really to warm up in spikes.  So, now picture this, we have been called for the mile (first call) and I am trying to get some striders in around the very outside of the track, which is really not even a lane.  Luckily I am at this point near the far side of the track, but running just in front of one of the cute Pacers girls.  Now, there is a big roll of something on the track, like a carpet or something, and I think I'll just hurdle this thing as I am in mid stride, running fairly fast at this point.  As I lift my knee to go over the thing I notice that it is much more than just a roll, it is sprawled out all over on the other side, and for some reason this flusters me and (with dead legs anyway I was not picking my knees up very high) as you have probably guessed, I clipped the front side of the roll and face panted!  Well, I rolled out of it like a pro goal keeper and kept on going like nothing happened, not wanting to look back... I found a secluded spot and kept stretching, figuring I was in for a long day.  In the end, just some abrasions.  Thankfully, no video of this one (that I know of).

I bailed on the 3k, because I just keep getting slower.  I realize now that I just need to rest for 5k.  All these workouts are just making me tired.  I don't think I can handle two workouts a week on this kind of mileage.  Probably Demetrio would assign two workouts for 70 mile weeks and one for 100+ mile weeks.  So I don't know why I am going against that.  Peace...
 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.500.000.000.0019.50

Long run: 2:17:30.

This was a pretty high quality run (I'd say we at least averaged 7 min, probably under) with Kyle Smith, a former Princeton runner.  We wandered around the GT trails and then ended up on the canal. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

NOON: Clopper 10 1:15:30

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.500.000.000.0018.50

NOON: NIST 4ish, 31:04, Shakeout

PM: Whitman track, 3 warm up, 2.5 drills, 2 cool down

8 x 1000m with 400m rest

3:06.5, 3:04.4, 3:05.4, 3:05.4

3:06.7, 3:06.7, 3:05.1, 3:00.8 (workout PR)

ice bath.

Pretty happy with this set.  I felt strong and in control.  Definitely an improvement over last weekend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

NOON: Clopper 10 1:18:37

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

NOON: NIST 6 43:15

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM: Whitman track, 3 warm up, 2.5 drills, 1 cool down on grass infield

10 x 200m w/ 200m rest

30.4, 30.1, 30.5, 30.4, 30.1,

30.1, 30.3, 30.5, 30.2, 30.5.

Well,  at least I was consistent.  Funny thing is that these did not feel all that hard, but I tried like crazy to go sub 30 on the last two and just found myself tying up rather that going faster.  So, that is the state of my speed.  This is certainly sufficient for my upcoming 5k.  I guess the inability to go sub 30 is due to mileage (still over 70 this week) and/or biomechanics.  Perhaps some downhill grass running would be a good change of pace with XC coming up.

Comments
From Katie on Mon, Aug 27, 2007 at 11:02:56

Were you alone for this workout?

From Randy on Mon, Aug 27, 2007 at 12:19:19

Yeah. Pretty much all my workouts have been solo since moving here.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM: Georgetown trails with Brian Tullock, 1:28:18.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

7:30 AM: 3 warm up, 1.5 (6 laps) drills, 2 cool down

1 mile (1609m) at 4:51.1, 800m jog

2 x 400m fast, then at 5k pace w/ 400m jog:  65.0, 76.2

4 x 200m fast/at pace w/200m jog:  30.0, 36.1, 30.1, 36.7

Slightly different pre-race workout, combining fast and pace efforts -- the point being to try to hit race pace by feel.  On the mile, as Demetrio would say, I was "feeling it" but not killing it.  On the  "at pace" 400 I just misjudged the first 200, but felt fine otherwise.  I think doing the workout in the morning definitely had a negative effect on the mile time.  If I were smart, I would have been doing more of these morning sessions, but it is just really hard to get a sufficient warm up in and a reasonable workout in and still get to work at a reasonable hour.  Even with this short session, I did not get into work until 10:30.  It was already getting hot by 9am.  Really ready for some cool weather to race in.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

AM: 4ish miles easy + 4 striders (about 100m), 35:49

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM: Bethesda 4, 29:53.

Someone stole my U of Utah t-shirt!  Left it on a rail outside my apt before the run.  Heathens.

Comments
From Randy on Thu, Aug 30, 2007 at 20:45:37

In case anyone is interested, the 5k qualifiers can be found on wcsn.com on day 6 evening session at the following approx times:

heat 1 (Lagat) - 1:43:00

heat 2 (Gouch, Teg, Mott) - 2:04:00

Looks like a fun final, especially since Kenenisa is giving his bro a chance.

From Sasha Pachev on Fri, Aug 31, 2007 at 13:33:25

Randy - thanks for the details. Are you tapering for a race?

From Randy on Fri, Aug 31, 2007 at 15:18:32

Yeah. Last track 5k of the season -- Potomac Valley Games -- tomorrow AM. Weather looks agreeable. Hope I can stay relaxed and find myself in a race with a mile left. Stay tuned...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM: Bethesda 4, 29:25, plus a couple of strides.  T-shirt survived.

Comments
From Bonnie on Sat, Sep 01, 2007 at 13:21:15

4 "Randy miles" this morning I see.

I have lost a few t-shirts in DC, Baltimore and in Flagstaff!! I now never leave my favorites!

Hope you have a nice Labor day weekend.

Bonnie

Race: Potomac Valley Games (3.1 Miles) 00:15:49, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5:00 AM: 10 min shakeout

8:40 AM: 20 min warm up + 6 strides

9:30 AM: PVTC, Langley H.S., McLean, VA, 5000m "race"... (more like a time trial), 15:49.6, 1st place

1600 splits: 4:58.8, 5:06.1, 5:10.7, 34.2 last 200

Well, obviously not too psyched with the time, but there are some positives to take away from this race. Of course, it's always pretty cool to win. But I need to thank my buddies, Brian Tullock and Joe LaMonte, for coming out to run with me. Tullock is training for Steamtown and is at the end of a 90 mile week, and still traded laps with me for the first half of the race. Joe is also marathon training and decided to try to hit 5:08s as a workout. I think he ended up pretty close to that. Brian was second in 16:01 or so, and Joe was not far behind Brian.

So what were the positives? Well, I felt great for the first mile and I really think that the splits for the next two miles were just due to being complacent and not really racing. I am just not good at pushing the pace by myself. If you look over my 5ks this summer, my times correlate strongly with the level of competition. In CA at Occidental College (Oxy) (15:39), I started in the very back and worked my way up, being in a race the whole time, doing only about half the work in the last half of the race -- and I think most importantly I was in a battle for the last 800... closing with a 68 sec 400. Next, in Albany (15:45), I was all alone for the second half of the race, just as today. BUT, the big difference there was that there was another pack ahead of me to chase.

So, what did I try for this race that did NOT produce magical results?

1. My mileage progression was 100,100,100, 73, 40. In CA, my mileage leading up to the 5k was 100, 107, 72, 92, 67, 75, 70. Just looking at this variable, one might conclude that I race better on consistent 70 mile weeks (after base). My plan is to stay around 70 for XC season.

2. Not to rekindle this debate, but another thing that did not significantly help was abstaining from alcohol for the week leading up to the race. Yes, Sasha, I understand that this does not prove anything about not drinking over the course of a season. But the fact of the matter is that I had a glass of wine the night before the CA race where I PRed. Shouldn't mess with a good thing if it keeps you relaxed.

3. There are also correlations with weather and time of day. In CA it was evening and cool with no direct sun. In Albany and today the race was in the morning and the sun was hot. It was probably 70 by 9:30, which was perfect Labor Day Weekend weather, but still uncomfortable for the race.

4. Another issue is shoes. I raced Oxy in flats and Albany and today in spikes, which I have been training in all season to get use to them. But it is possible that this still is an issue, that it may take several seasons of training and racing in spikes before they become more of a help than a hindrance (but it is just too fun to put spikes on!). Again, this likely has to do with not "being in a race". I think that when I get into a race my form improves and I get out of the "back seat" -- to use skiing terminology. Then the spikes help.

So, in the end I was pretty happy with this result. There just was not an air of "fastness" about the meet. And had I realized there would be not so much competition I probably would not have keyed on it. But I am going to take my lessons from this summer's season and apply them to next year and hopefully get into some competitive races next spring. For now, I think I'm fit and ready for XC.

But if I seriously want to improve I need to understand why my times have gotten slower with more speed work. Obviously, I am doing something wrong and I just got lucky in June. In my ignorance, I thought I was just at the starting point of my training, when really I likely had every bit of aerobic conditioning then as I do now. If I had to point to any one thing, I would say that I was doing more tempo runs back then, and I erroneously thought that hitting the VO2max intervals hard leading up the goal race was the way to peak. Well, it pains me to say so, but in reading the word of the Dark Lord (or the whiskey man -- as my buddy, Boris, calls him -- presumably you can guess of whom I speak), he actually puts the tempo/rep phase just prior to goal race time and a 6 wk VO2max phase prior to that. So, it will be interesting to see as I transition to XC, where I plan to do more tempo fartleks on grass, if I just might have another peak in me in a month or so of some tempo work. Basically, that was all I was doing leading up to Oxy... 4 mile tempos on the weekend at 5:25 pace and race pace reps like 74 sec quarters and 2:30 800s for a mid-week workout.

Other odds and ends of the morning...

I bought a new watch -- the 100 lap Nike, which is basically the new version of the old Nike Triax 120 lap that I have had for about 10 years now. While walking out of Georgetown Running Co. I saw a familiar face from Ithaca running by and so I waved "Tara" down and said hi, with a very surprised look on my face. What are you doing in DC? "Oh, I'm Tara's twin sister, Erin." She was not at all surprised. "It happens all the time," she says... Small world.






Comments
From Bonnie on Sat, Sep 01, 2007 at 13:55:05

Congrats on the win Randy, and I liked your synopsis on how it went.

Interesting about the mileage hypothesis, I will be watching to see how the consistent 70 mpw's work for you ...

I am with you on the alcohol, I have never found that my performance improves with abstinence from alcohol (though certainly it would really hurt if I was drinking to excess).

Have a great weekend.

From Randy on Sat, Sep 01, 2007 at 14:09:35

Thanks Bonnie. I saw that you are planning a Mill Creek run tomorrow. One of my favorite places. Not sure how long you have been in Salt Lake, so you may already know about Jeremy Ranch road (?), which is another great place to do long runs... especially in the summer when it is at least 10 deg cooler in Park City. Cheers... R.

From Bonnie on Sat, Sep 01, 2007 at 14:29:22

Thanks for the info I will have to check out Jeremy Ranch road! I have only been here for 2 months now.

Where are you working in DC? I was at the national center for health statistics for a postdoc and then at GW for a couple of years.

Bonnie

From Paul Petersen on Sat, Sep 01, 2007 at 15:00:53

Nice job.

In college, I found that 60-70 mile weeks were a "sweet spot" for me for 5K-10K racing. It's enough to provide a good aerobic base for that distance, but I was always fresh enough to rip up the track workouts and be aggressive.

Regarding the alcohol, I had a couple beers before the Park City Marathon in 2005, and went on to win easily and almost get the course record. Completely anecdotal evidence, of course, but no better or no worse than the anecdotal evidence that everyone else gives.

From Sasha Pachev on Sat, Sep 01, 2007 at 17:53:32

Randy:

I've observed the same results with a low mileage taper. Similar results with VO2 Max intervals and little or no tempos. I get slower on all distances. With high mileage, tempos, good diet and good sleep I get faster on all distances, even the mile, and race nearly as well without a taper as with one. Case in point - I've run my three life-time best-quality half marathons this August with the mileages the week of the race being 116, 120, and 120. I think that is typical of a slow-twitch guy. My guess is what this proves is that you have a lot of slow twitch fibers (not that you did not know that already).

Interestingly enough, one time I asked David Woodberry, a BYU runner who supposedly could not break 2:11 in the 800 (I think he was a bit faster than that, but still he was at the bottom of the team in short distances), but ran a low-29 10,000 what worked for him. His answer was high mileage and tempos as well. Thinking about how Brandon Rhoades trained when he was running well, it was a 120 mile week, and a lot of tempo fartleks, it seemed like any time I joined him for a run he was doing one.

So given those observations, and my own experience, I'd say VO2 Max work for a slow twitch guy should be very minimal, and the effort should go into the mileage, threshold development, and increasing the fuel storage with marathon pace tempo runs.

From Bonnie on Sat, Sep 01, 2007 at 19:54:30

Randy,

I am intrigued by Jeremy Ranch Road ... thinking about changing the plan for tomorrow and check it out. Can you tell me a little more about it? I saw the map here on the blog and I gather it is a dirt road about how long?

Mill Creek has been on the radar, but we haven't made there yet, I gather it is about 11 miles round trip? How easy is it to add on (with other trails?).

Thank you for the information.

Bonnie

From ChuckH on Sat, Sep 01, 2007 at 23:42:15

Fascinating write up with so much lingo I don't understand.

Sorry to read about your mild disappointment...but congrats on the win.

Maybe try 2 glasses of wine next time?

From Randy on Sun, Sep 02, 2007 at 01:44:18

Bonnie, Sorry to not reply sooner (as I was out becoming a less competitive runner), so maybe you will get this in time.

Regarding Jeremy Ranch: Head up toward Park City and take the Jeremy Ranch exit, which is a mile or so before you get to the Kimble (sp?) Junction exit. Go left under the bridge and make another left at the gas station. Make a right just before the driving range. At the top of the hill make a left toward the golf course and neighborhood. That road curves to the right and down a hill for about a mile and you will come to a little parking area and entrance to Jeremy Ranch Rd, which connects Jeremy Ranch with East Canyon Rd. It is about 7.5 miles, so you get a nice hilly 15 miles on dirt... slightly downhill going out.

Regarding Mill Creek, there are tons of options and I would say you can get way more than 11 miles... I mean somewhere up there you can connect to where they run part of the Wasatch 100. Neal and I would start at Rattlesnake Gulch and go up to Elbow Fork and figure that out and back was about 16 on Pipeline. Bill Cobbler runs there all the time. Maybe he can chime in with suggestions. My memory for trail head names and directions is not what it once was.

Have a good one! R.

From Bonnie on Sun, Sep 02, 2007 at 10:33:12

Thank you Randy - I did get it in time! It is a nice overcast day today ... perfect for a long run. We are going to try Jeremy Ranch today!

I like running on the trails (except for the fact that I have fallen twice in dry creek canyon) but really like long dirt roads! We have a map of Mill Creek so I can follow some of what you were saying and will try that next weekend.

I hope you have a wonderful rest of the weekend.

Bonnie

From melinda on Tue, Sep 04, 2007 at 17:55:05

Well Done! It will be interesting to see if the tempos turn out to be the difference for you. I think you are right about being alone vs. chasing after someone... it's in our nature to push ourselves that much more when we are being measured next to another.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

AM: Very easy run with John McClean. 10.5 from Riley's Lock, 1:26:38.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

AM: Canal and GW monument and Roosevelt Is., 2:00:12, with Brian Tullock and Kyle Smith.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM: Temple 10 1:04:32.  Felt good and just went with it.

Comments
From Dave Holt on Wed, Sep 05, 2007 at 09:59:02

Randy, are you coming out to St. George this year?

From Randy on Wed, Sep 05, 2007 at 14:02:29

Hey Dave,

Unfortunately, not this year. I have resigned not to run another marathon until I break 15:30 in the 5k. I think you and I have the same target, though: a trials qualifier by 2012. So get that 2:30 behind you this year and we can get down to business. This should be an interesting year to run St. George, and I sort of see your dilemma... All the sub 2:30 guys are going to go out at 2:22 pace, even if they really aren't capable of it. This is good and bad news for you... it is bad in that there will be few people to run with for the first half... but good in that you will be picking plenty of people off in the second half. What I did last year was to find Jerry Henley and just stick with him for the first half. He knows that course and will run wisely. But not sure if he is running this year (anyone?). Well, good luck. I'll be pulling for you. -- R

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

NOON: NIST Muddy Branch Hill, 18 min warm up, 15 min cool down

5 sets of down/up Muddy Branch Hill repeats, with 2 min jog recovery

down, up 

1:22.4, 1:37.1

1:18.8, 1:37.8

1:21.6, 1:36.6

1:21.5, 1:35.7

1:19.7, 1:36.2

 

OK Sasha, here is your sea level hill data.  I decided to use the grass hill at NIST, so that I could bomb the downhills without worrying about getting injured.  I wore trainers.  There was very little, if any, wind.  It was hot, though.  About 90F with 40-50 %RH.  I hope 5 sets is enough.  I was thinking about 6, but was just getting hot and tired, and given that I am sick of leaving my races in workouts, I am not going to be pushing myself to workout heroics in the near future.  This was a great XC workout, so I'll likely do it again in a few weeks.

Comments
From Sasha Pachev on Fri, Sep 07, 2007 at 15:40:13

Thanks, Randy, this is very helpful. I have put the calendar view for blogs on my TODO list.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

NOON: Clopper 10 1:13:37. This is pretty quick for this course, and after hill reps yesterday. I am reaping the benefits of last week's low mileage.

+ weights.

PM: Bethesda 6 40:25.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM: NIST 6 44:40.  Sore from weights yesterday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM: Met Kyle Smith and Erik Olson at Roosevelt for a warm up.  Kyle leaves for Princeton tomorrow.  Bummer to loose a good training partner to a good education...  Made my way over to the canal.  Warm up ended up being about 40 min.  Did 4 striders and started a 4 mile tempo between miles 2-6 on the canal.  It was pretty brutal.  Definitely paying for being over zealous on my "easy" runs and in the weight room this week.  The splits were:

5:33, 5:32, 5:39 (ouch!), and 5:51 (what the?).

I certainly hope that last mile was long.  I didn't feel like I fell off pace that much, but I must confess I was not pushing it, and was not feeling particularly good, so I guess it is possible.  Still, I've never run this section for time before and there are a couple of little jogs in the path that I could imagine would test a surveyor's credentials.

Well, it is a bit of a new leaf for me to be looking on the sunny side of all my failures, but this workout points to a couple of positives: First, it is confirmation that my AT is not what it was earlier in the summer when I was averaging 5:25 for this workout on 100 mile weeks.  Second, I think falling off pace was mainly a result of still being sore from the weight training from Thursday, which points to the fact that I really do need to strengthen these muscle groups.  However, probably best to move weights to Monday, as they seem not to affect intervals as much as threshold runs.

 

Comments
From Sasha Pachev on Mon, Sep 10, 2007 at 14:17:39

Randy - this type of falling off pace in tempos had been a very common experience for me. I have not had it since isolating and addressing the causes - lack of sleep, and lack of fuel. My theory on that that this is a neurological shutdown. The brain can be fatigued in two ways - if you do not let it sleep, or if the blood sugar stays consistently low. Once it hits you, mentally the effort feels the same, but your breathing becomes a lot more relaxed, and your HR actually drops. But you absolutely cannot go any faster, not even for 100 meters. I think this can also happen if you experience prolonged emotional stress, or if your life gets too hectic.

From Randy on Mon, Sep 10, 2007 at 14:36:01

Sasha, Interesting theory. I think being sore from the weights is a more direct cause, but -- as you can see from my today's (9-9-07) entry -- the other factors you mentioned were probably present as well. My main problem right now seems to be sleep, I think because of the heat. I can't sleep when it is hot, and my a.c. is too loud. So I cool my room off before going to bed, turn the a.c. off, and when it gets hot again I wake up at 3am and can't sleep anymore.

Anyway, good luck at TOU! I'll never forget 2003 when I thought I'd rabbit you through the half, and you ended up dropping me at mile 10. I'm sure you're even stronger this year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

AM: 1:58:23, Capital Crescent Trail from Bethesda to Georgetown.  Did an extra mile in and out of the GT trails to add on some distance.  This ended up being a little bit of a progression run... definitely picked up the pace as the run went on.  Hammys were tight at first, but then loosened up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

NOON: Clopper 10, 1:15:57. Man, do I have case of the "Mondays". Headache, no sleep, and sick of the heat!

+ weights

PM: Yoga (90 min) 

Comments
From ashman on Mon, Sep 10, 2007 at 15:03:54

Hey Randy, Are you coming to St George or TOU by chance? I noticed that you have been backing down on the mileage lately.

From Randy on Mon, Sep 10, 2007 at 17:53:00

Hey Steve, Unfortunately, no. I wish I were though. It is fun watching everyone get psyched up for the races. I'll be with you guys in spirit. Cheers, R

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

NOON: Clopper 10 1:16:52. Nice rain to break the heat, finally! Felt ok, footing was a little sloppy, so did not go too fast.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

NOON: NIST 4, 30:37, shakeout

PM: Whitman track, 10 total. This was yet another of my mental meltdowns. The plan was to do 3 sets of 1600, 800, 400, with a slightly modified warm up.

It was very strange, because I actually felt pretty peppy on my noon run. Then when I went to warm up this evening my legs felt like tree trunks. Usually in these instances I feel better if I go for a longer warm up, like 4 miles or so. But I got out of work late, and it was already getting dark, so I only jogged two miles and then did 9 sets (2.5 miles) of drills. The modification to the warm up was to add a 200 and then a 400 at pace. This is a JD suggestion. The idea being to get a better feel for interval pace before going out too fast. So, the sad details...

200 in 34.0 (suppose to be 37.5), 200 jog

400 in 74.8 (much better), 400 jog

1600 in 5:02.0 (in the dark), 800 jog

800 in 2:29.4 (felt way too hard!), 400 jog

400 in 73.4, 400 jog

1600 in 5:07.3, done. This felt like 4:50 effort... just not fun at this point, being out on the track solo in the dark. Just no desire to be there. And it's getting old watching my times get slower and slower. Need to get motivated again. Not having a definite goal or plan is hard for me to deal with.

So anyway, step one in my rejuvenation is a trip out to UT. I am blowing into SLC tomorrow (Thurs.) afternoon on my way to a wedding in Moab. Neal Gassmann and I are planning a 90 min trail run starting from the zoo and headed up Dry Creek and Shoreline. We'll head out at 6:15pm. Feel free to join in if you are in the neighborhood. After the run (8ish) we are headed to Ruth's in Emigration. Neal claims it is bbq night on Thurs.


Comments
From Sasha Pachev on Wed, Sep 12, 2007 at 23:08:51

Any plans to drop by in Provo Friday morning?

From Randy on Thu, Sep 13, 2007 at 00:00:55

Sasha -- I would like to, but it looks like I'm not going to have a car. Someone else is picking me up to drive out to Moab. I'll also be around Monday am., but again, may not be that mobile. Probably run at Liberty that morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

PM: Shoreline from the zoo up past Dry Creek, 1:24:22.

Beautiful run and a great crew: Albert Wint, Neal Gassmann, Carre Joyce, Michelle Simonaitis, and Carol Cabanillas.  The girls ran with us to the base of Dry Creek and turned back.  Michelle had done a tempo that morning.  Carol had a fartlek the next day.  And Carre came back for a few extra miles.  Neal and Albert and I made it up past the top of Dry Creek and turned around at 45 min.  Probably should have gone a little farther considering it was most downhill on the way back... but I was more enamored with the view than concerning myself with such details at the time.  Man, the WA ladies are super fit!  Can't wait to see how they do in there respective marathons in a couple of weeks.  For my part, I faired better than I thought for a hilly run at altitude.  Scott Browning joined us at Ruth's for dinner.  Good times!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: Progression from Neal's to Liberty and back with a lap around the park, 53:54.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM: Onion Creek Road, 1:42:48.

Epic run! on Onion Creek Road with John and Jen Gardiner. We were attending a wedding in the La Sals. Onion Creek Road is a few miles up past the start of the Moab Half. It is a dirt road that runs behind Castle Tower. The rock formations are amazing! Jen drove the car out about 10 miles and started running back. John and I started up the road and met Jen on her way down. We went up and picked up the car and leap frogged each other with the car all the way back down to the start of the road. This road keeps going and at 10 miles, where we stopped, you are on top a an incredible mesa and the road is flattening out. I look forward to getting back up there to run further sections.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off day.  Drove back from Moab.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: 8+ miles, out and back from Neal's, 57:18.

Experiment: "On the compatibility of Tennessee, Canadian, and Irish beverages"

PI: Neal Gassmann

Co-Invstigators: Myself, Trish, Scott, and Michelle.

Hypothesis: That "Irish Car Bombs" may be simulated by substitution of Gentlemen Jack or Canadian Spirits.

Results: The results to the pallet and the stomach were negative. However, the results on the AM run were positive, as we rose at 5 bells to hammer out 8 miles, the beginning of which is mostly up hill.

This weekend really recharged my batteries! Thanks to Neal for his great hospitality, and culinary and brewing skills! He also had some frank words for me about over-analyzing my 5k performances:

"When the gun goes off, run fast. And when you hear the bell, run faster!"

Neal has a 14:08 to his credit.

Comments
From Scott Browning on Tue, Sep 18, 2007 at 18:39:44

Your face after the first bomb was priceless, you should be in a Master Card commercial. Thanks again, great to see you!

From Randy on Tue, Sep 18, 2007 at 21:27:06

Scott, Great to see you as well! Thanks for coming out. I'll be back in Nov. See you then. -- R

From Melinda on Wed, Sep 19, 2007 at 14:03:40

LOL... I can only imagine. Sounds like I missed out on the real fun!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

NOON: Clopper 10 1:12:17. Incredible weather.

PM: NIST 6 42:26

+ weights 

Congrats to everyone for the nice performances at TOU!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

NOON: Clopper 10 1:15:59. Feeling a bit sore from weights yesterday.

PM: NIST 6 42:45. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

NOON: Clopper 10 1:15:40.

PM: NIST 6 44:31.  Pretty tired. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM: Bethesda 6 45:03. WRECKED.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

AM: Jogged 2 miles from apt to Whitman track. 1 mi of speed changes, then 20 x 200m with 200 rest at approx 32 sec.

32.3, 32.9, 32.6, 32.1, 31.8,

32.5, 31.8, 31.8, 31.5, 31.9,

31.7, 31.9, 31.8, 32.0, 32.0,

31.9, 32.0, 32.2, 31.8, 31.9.

Just wanted something that was not too mentally taxing and that would hopefully wake up my legs from this funk.

PM: Bethesda, CC trail toward Temple, 8+, 56:49.  Humidity = Pea Soup.

Ice bath.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

AM: 18ish, 2:17:00, one loop around Roosevelt, GT trails to Rock Creek Prkwy.  Took it really easy (not that I had a choice, my legs were dead).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

NOON: NIST 6 42:28

PM: Yoga 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

NOON: Clopper 10 1:14:40

PM: NIST 6 43:20 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

NOON: Clopper 10 1:09:36.  I was feeling ok, so I decided to try to get some quality in on this run.  I did a very unstructured fartlek-type thing where I pushed hard on all the uphills in the run.  There are two long hills getting to the trail, then many short rollers once on the trail.

PM: Harvest moon!  One of the few endearing things about the east...  NIST 6 44:52

+ light weights 

Comments
From dutch on Thu, Sep 27, 2007 at 10:15:16

Randy! Any chance you're going out on sunday morning?? There is a possibility I'd ACTUALLY be in town!

From Randy on Thu, Sep 27, 2007 at 11:49:04

Hey Ben, Sweet. Yeah let's plan on it. I'll be in the Roosevelt Is. parking lot at 8am on Sunday. I'll be the guy who looks like he hasn't seen a weight room in a while.

From dutch on Sat, Sep 29, 2007 at 23:55:20

i'll be there.

435-760-5440

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

NOON: NIST 6 43:19

PM: 10 mile swim down Wisconsin Ave., 1:13:27. Somehow this run is never boring. Maybe that's because it's like playing Frogger.

I love it... the two weeks out of the year that I get to be on top of the mileage board!  Hope everyone is enjoying their taper.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

NOON: Clopper 10 1:18:37.  This was a two-snake day on the trail.  Usually, one jolt of adrenaline is enough.  The first one was a black snake, which don't bother me, but the second was fatter and lighter colored.  Didn't get a good look at its head, so not sure what it was, but we have Cottonmouths and Copperheads around here... these I can do without.  They all got smoked out of their holes from the rain last night.

Oh, and another t-shirt bites the dust... my Zeppy's 5k shirt from Ithaca.  It was breezy today, so I can see it getting blown out of the tree, but not too far... someone definitely absconded with it, and within a "secure" government campus no less.  T-shirts aren't safe anywhere I guess.  The fun part was making my way all the way back to the gym (basement hallway of the office building -- with plenty of traffic) with no shirt on.
 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

11 AM: Whitman H.S. track. 2 mile warm up, 2.5 drills (9 sets + 400 jog), 2 mi cool down.

10 x 400m with 400 + 1 min rest (full recovery, approx 4 min rest)

66.4, 65.3, 65.8, 66.5, 67.3,

67.8, 67.0, 67.0, 67.4, 66.0.

Breezy day with a headwind on the back straight.  Still in search of that extra gear.  Having a tailwind (i.e., practically no resistance) on the finally 100 is an interesting situation because you can tell that you are limited purely by mechanics.

Comments
From dutch on Sun, Sep 30, 2007 at 08:35:43

Noooo!!!

I set my freaking alarm for 7:00 PM!!

And I sleep in a windowless room...so here it is, 8:30, and you're happily striding on the island. Goodness. Well, i'm hitting the WOD right now. D'oh.

From Randy on Sun, Sep 30, 2007 at 11:46:35

:))) Sounds like something I'd do! Perhaps luckily (?) for me, I got coaxed into going out to Dupont Circle last night and got in at 2... hence never really made it to sleep. I expect a massive crash in about an hour. You missed a good one though. Great fall day.

If you're around, let's give it another go next weekend. Cheers, R

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

AM: 18ish. 2:15:18. Roosevelt Is., GT trails, Canal.  Beautiful fall morning.  Felt pretty strong.  Kinda makes me wish I was running a marathon next week!

Dutch!  One of these days we'll make it happen :).
 

Comments
From Toby on Sun, Sep 30, 2007 at 16:39:57

There is one it is in St George, we will miss you, take care.

Toby

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy day.

NOON: jogged 4 miles on NIST campus, 29:44.

LUNCH: BBQ Burger at the Dogfish. This might -- just might, mind you -- rival Paul's Br-Burger. We are talkin 2 quarter pound patties topped with bacon, cheddar, onion rings (yes, on the burger), and bbq sauce. My coworker was done with his whole meal before I was half way through with the burger... and I don't eat slowly.

PM: Yoga class.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

NOON: Fartlek workout, NIST campus (what I am now calling XC loop #1).  I did 8 x 2 min on/off.  25ish min warm up and a 5ish mile cool down.  Total time was 1:35:15... probably close to 12 miles.

PM: Bethesda 6 41:20. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Distance day.

NOON: Clopper 10 1:16:32

PM: Wisconsin Ave., 10, 1:14:07, + light weights
 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

NOON: Clopper 10 1:20:18.  Very tired!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

NOON: NIST 6 44:31.

Good luck to everyone this weekend!!!!
 

Race: Upstate NY XC Series, Race #2 (4.1 Miles) 00:23:09, Place overall: 5, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

"4 Mile" (pretty much unanimous consensus that the course was long -- which of course does not matter but I definitely think I was running faster than 5:50s, 5:30s was probably more like it) XC race in Wheaton, NY (just south of Rochester).  We gathered at the Cornell Vet School at 7:30 am and headed out to Wheaton with a full men's open team and a full vet's (50+) team.  It was already warm.  We arrived at the park at 10ish for the 11am start.  I warmed up for 3 miles on the course and did some strides.  My goal for this race was simply to get a quality tempo run in.  I wanted to take it easy for the first 3 miles and then run hard for the last mile.  This strategy worked well, because the course was brutal and the heat made it worse.  It was like Mombosa out there!  Well, not that bad, but as close as one could expect to get to it in Upstate NY in October.

Aside: Ugh, what a horrible weekend at Chicago and Twin Cities!!

So, as it turned out going out really easy turned into a rather evenly paced race, and I finished well, placing ahead of a couple of guys from GVH (Genessee Valley Harriers) that had beaten me last year.  So, I was 4th and Eric Davis was 5th in the open division for High Noon A.C.  Overall we were 5 and 6, because of Dave O'Keefe, who is 48!!  This guy is unbelievable, like Dennis.  Still, GVH won easily and HN was 2nd.  If it were not for some ridiculous politics going on in Ithaca, HN would probably be able for field a competitive open team... "As Ithaca Turns".

After the race Eric, Adam, and I cooled down on the course for 4+ miles.

I want to take this opportunity to advertise for Pete Glavin's Upstate NY XC Series.  Check out his site http://www.peteglavin.com.  This is such a well-organized, fun, and competitive series.  Thanks Pete for putting so much personal effort into this.

Congrats to the qualifiers at St. George!  And to everyone else who ran great races!  Well done!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Triple Hump from Teagle, Ithaca, NY.  18+, 2:11:10.

As usual, Michael Wunsch took us out at TH pace.  For those who are not Boris' literate, Boris came up with a set of paces that are somewhat analogous to the Whiskey Man's T pace, M pace, etc.  There are three general paces for Ithaca runners:

RS pace (Rose Smelling)

TH pace (Thunder Heads)

K pace (Knackering!)

In my experience, RS is rarely used.  Luckily for us, Michael and Tom had done a 50 mile relay the day before, else I am sure K pace would have ensued. 

Continental breakfast at Adam's after the run with fresh apple cider from the Cornell orchards.  Good times in Ithaca!  Too bad Tim was not there.  Great to see everyone! 

One more item of note:  I am envisioning the following Mastercard commercial...

"Race entry...  comped.

Air fare...   comped.

Hotel room... comped.

Katie Danner getting hitched in Vegas the day before a marathon PR (apparently unbeknownst to everyone in Ithaca)...  PRICELESS!"
 

Comments
From S Browning on Mon, Oct 08, 2007 at 15:01:38

Well, I think a comped lobotomy would do me some good. I had some issues out on the course, some with my foot, and some with my head. I am playing out like a really bad movie...

Roll Credits!

From Randy on Mon, Oct 08, 2007 at 15:22:24

So, I suppose it wouldn't help to say something along the lines of, "At least you were not at Chicago."(?)

Sorry man. The marathon can be (and too often is) just cruel.

From Bonnie on Tue, Oct 09, 2007 at 11:24:19

Very cute commercial about Katie -- she sounds like quite a character - and a good runner to boot. When I told Dean about her his response was, "it's the way it should be!"

RS pace -- very nice!

From Katie on Tue, Oct 09, 2007 at 17:59:35

It was a 'priceless' weekend, Randy.

Your 'ad' said it all. I couldn't have imagined anything better.

Bonnie, eloping is definitely the way to go!

I see, Randy, that you are on top of the mileage board....I am so itchy to get back to real training(though today I had to quit running after only 3 minutes!!!)

Can the word "chicked" be applied to the mileage board?

From Bonnie on Tue, Oct 09, 2007 at 18:05:24

Katie - I laughed out loud when I saw your blog entry "post-wedding jog"!! You are not the most "verbose" blogger here, which really made that entry funny (and made the whole "almost forgot sneakers" entry more understandable!)

Congrats on a great race, and elopment ;-)

From ashman on Tue, Oct 09, 2007 at 23:50:20

I agree that was amusing to read. By the way it was a good day to die at St George, And besides I gotta get my 15 minutes of fame somehow.

From Randy on Wed, Oct 10, 2007 at 10:22:10

Well, I don't think 2:25 quite qualifies as "death". But I understand the disappointment. I still say you're a rock star for giving it a go! Missing the time this go around will make your eventual success all the sweeter.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

NOON: Temple 10 1:09:42.  Off from work today for Columbus Day.  The perks of working for the Federal Government!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

NOON: Clopper 10 1:16:05.

Felt ok today. Could have pushed harder, but want to try to save something for tomorrow.

Um... is it October... or August!?

PM: Wisconsin Ave. 6, 44:45. Ridiculously humid!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

NOON: Threshold workout. 10 x 3 min on/ 1 min off tempo intervals. NIST XC Loop #2. 3 mile warm up. 3 mile cool down. Very productive workout for the lunch "hour".

I'm having fun mapping out these XC courses. It is too bad we have security issues, because we could have a great cross-country race out here.

Today was a little cooler than yesterday, but I was definitely feeling worked by the end of my cool down... a little dizzy.

PM: Bethesda 6 42:42. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

PM: Wisconsin Ave. 12, Bethesda to Georgetown, 1:30:10.

I should be in Rome, Italy, right now... but I can thank the nice weather we are having in D.C. for the flight delays in NY that have postponed my trip for at least a day. 

Comments
From Sasha Pachev on Thu, Oct 25, 2007 at 12:02:49

Are you still in Rome?

From Randy on Thu, Oct 25, 2007 at 13:31:21

Just got back. Have not had time to post my workouts yet. Awesome trip!

From Bonnie on Thu, Oct 25, 2007 at 13:36:15

I hope you are going to give us a trip report? Welcome back.

Bonnie

From Randy on Fri, Oct 26, 2007 at 08:03:15

Hi Bonnie,

See my entry for Oct. 21. It was a great trip. Did not do much running (maybe an hour), but got in two awesome days of biking on Mt. Etna.

Cheers,

R

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: Bethesda 6 41:16, before my flight to Italy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Facano, ITALY:  I arrived at the masseria and went for a 5 mile jog around all the olive trees.  We are right on the east coast, south of Bari, looking out toward the Adriatic Sea.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Fiumefreddo in Sicily: 9 mile jog with Steve.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

40 mile bike ride on the coast and then a long climb up to Milo on Mt. Etna, about 3000 ft vertical.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

45-50 mile bike ride around the north side of Mt. Etna.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Travel back from Italy.  See trip report below...  All my photos can be found at:

http://picasaweb.google.com/randy.mcdermott/

RELAZIONE FINALE:

Hello again.

Well, my idea of sending a daily trip report was short-lived as I was
out of email contact from Day 2 on.  But that will spare you mundane
details :).  Aside from my bag not making the same flight as I did
from Rome (still no idea where it is), the return trip was easy,
though it was a long day (we rose at 3am to make our flight out of
Sicily, which made for about 20 hours of travel by the time I got back
to DC).

Anyway, the trip was AWESOME!!!  I am really glad we stayed in one
place and were able to explore the area thoroughly.  The villa where
we stayed in Sicily was in a little town called Fiumefreddo, which is
just about 10 minutes south of Taormina at the base of Mt. Etna -- an
active volcano (the ski resort was covered in lava flow in 2002!).

Once I get all the pictures uploaded to my website I will let you
know.  I would have to go though each one to give you a sense of all
the things we did.  No boredom on this trip!  For now I have included
just a few sample pics from the wedding and the stay in Sicily.

So, to continue the (now shortened) daily reports...

Sunday (10-14):  The day of the wedding.  Still on US time, I slept in
and we started getting ready around noon.  Once the Italians arrived
and things got rolling the day went quickly.  After the ceremony we
had a huge meal and the Italians presented Steve and Tiff with gifts
-- some Italian bling for Steve to wear: man bracelet and a sweet
watch.  Then the Italians showed us how they like to line dance at
weddings.

Monday (10-15): Travel day: Facano to Bari to Rome to Catania to
Giardini Naxos (at this point the rains came! and we were all sitting
at the Naxos train station without cell coverage and with horrible
directions to the villa at 10pm...  finally one of the ubiquitous old
chain-smoking dudes that just tend to loiter at all the public areas
of town helped us get a couple of taxis flagged down and pointed us in
the direction of Fiumefreddo... once there the drivers had to ask some
locals [again, dudes sitting around in the rain chain smoking under a
tent and steaming snails or something] and subsequently we found
ourselves weaving through streets barely wide enough for a Mini -- and
frankly in a very dilapidated area [Sicily is VERY poor] -- and
finally we came to some big gated entrance to the Borgo Degli Aranci,
a villa nestled in the middle of a huge orange grove.... still pouring
down rain.  Sally (Tiff's mom) was up and had save us plenty of
pasta.. thank God, we were starving.)

Tuesday (10-16): Pretty lazy day.  Got up and did brek in the "kids
house" (there were three houses in the villa... the grown ups had two
and the six "kids" (me, Drew, Steve, Dave, Tiff and Diane) had the
other.  Then went for a jog.  Later that evening Diane took the lead
on dinner and the rented bikes showed up.

Wed (10-17): Bike ride.  First down the coast to Riposto.  Went by the
place where the Michael's wife dies in the car explosion in Godfather
II.  Then did a pretty serious climb up to Miro on Mt. Etna, probably
3000 ft and then dropped back down to the villa, about 40 miles total.
 Hadn't been on a bike in 2 years... knew at that point that the next
day would be rough!  As usual, finished the day with a big sit down
four-course meal... about 18 of us in all at the villa.

Thursday (10-18): Big ride... up the north loop into a valley of
vineyards around Mt. Etna.  Lots of climbing... breathtaking scenery.
 We stopped in a small town and bought bread, salami and cheese and
made sandwiches for lunch.  Close to 50 miles on this day... gearing
up for the big circumnavigation of Mt. Etna on the next day (100+
miles).   On this night the kids went up to Taormina and had dinner
and walked around the shops.  This place is way up on a cliff
overlooking the Ionian Sea.  We stuffed ourselves with lasagna and
pizza in prep for the next day's ride.

Friday (10-19): Up at 6 am... RAIN!!!!!!  and then some.   Did not
quit until midday.  No way to get the big ride in.  Instead we drove
up Mt. Etna (as far as cars can go) and hiked around... again having
lunch with us and finally seeing the summit, which from below had been
cloud-covered since our arrival.  That night Aunt Mimi sent us into
town to pick up pizzas... more eating... I've easily gained 10 lbs on
this trip so far.

Sat. (10-20): More rain..  again the big ride is foiled.  On this day
the kids took the car out to Randazzo which is one of the oldest towns
up on the mountain.  From a different map we had of Sicily I
mistakenly thought that San Giusseppe was close to Randazzo and I
wanted to get by there because Mom told me that is were Grama B-9 (I
have weird, numerical names for my grandparents) is from.  But it
turns out that this is just where the church of San Giusseppe is....
That night... more eating and packing for the trip home.

Ciao!!
 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

NOON: NIST 6 42:44

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

NOON: Clopper 10 1:16:01

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

NOON: Farlek, 10 x 1 min on/off, NIST XC Loop #2.  3 mile warm up, 3 mile cool down.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

NOON: NIST 6 43:05

Comments
From Katie on Sun, Oct 28, 2007 at 15:54:22

You are never going to lose the 10# you gained in Italy running this much!

Loved the pictures, especially the food pics!(I've upped my mileage this week, food is top priority!)

From Randy on Mon, Oct 29, 2007 at 13:33:31

Weight is back down :). Good luck with upping your mileage.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

NOON: 6 miles, treadmill, NIST, 44:44.  Raining cats and dogs!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM: 3 mile warm up jog to Whitman track, 4 x 1 mile with 400 m rest cruise intervals, 3 miles back.

5:08.9, 5:19.6, 5:18.7, 5:08.0.

So, "cruise intervals" was the plan, but the first and last did feel pretty tough after being off for a week. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM: 2 hr run, following the Marine Corps marathon course.  I had a couple of friends running this year, so I ran around to different vantage points on the course and took pictures.  Then added another half hour on the canal to get my 2 hrs.

The day was very windy!  This is not an easy course at all!!  I would bet the times were 5-10 min slower than a flat, no wind course. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

NOON: Clopper 10 + extra min diversion to bathroom. 1:15:17. Gorgeous weather! 60F and sunny, no wind.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

NOON: Clopper 10 1:12:56.  Felt really good.  Did not realize I was going that fast until I was done.  Must be the great weather!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

NOON: fartlek, 8 x 2 min on/off, NIST XC loop #2, 3 mile warm up, 3 mile cool down on NIST 6.

Happy Halloween!  Tonight I'm going to be The Dude from The Big Lebowski! 

Comments
From Bonnie on Tue, Nov 06, 2007 at 20:15:41

Randy -- where are you?? I guess the party went well and now you are too busy for us?

Bonnie

From Randy on Tue, Nov 06, 2007 at 22:03:53

Hey Bonnie! Sorry. You're right, I have been lax in my blogging. But I got caught up this evening. Your Big Sur race is this weekend, right? Good luck!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

NOON: Clopper 10 1:17:41.  Tired!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

NOON: Clopper 10 1:14:15

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: Canal in GT with Kyle Smith

Race: Run Through The Grapevine (4.97 Miles) 00:28:31, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

This was a super-tough XC course! I did not plan to run as hard as I did, but there really was no avoiding it. After two miles I was hurting, BAD. But, luckily, so was everyone else. The full race report can be found here.

Janet took some cool videos too. They are on my Picasa page. It is actually pretty sad to see how slow we are going in the first video. Please keep in mind that we had just finished climbing a monster hill. In the second video, you can see how badly I got out-kicked. Again, sadly, once I realized I was beaten, I pulled the plug... a lesson to the youngsters of how NOT to finish a race!

Our team, the Howard County Striders, took first place and we each were given a free bottle of wine -- my kind of race!


Comments
From James on Tue, Nov 06, 2007 at 22:08:35

That is cool that you can find cross country races to run still, I wish they had those in Utah. Nice job in a tough race!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

NOON: Clopper 10 1:15:12

Windy! 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

NOON: NIST 6 42:16 + weights

PM: Wisconsin 10, 1:12:56

COLD!  I swear, not 2 wks ago I was running without a shirt.  Today it was freezing!! 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

NOON: Clopper 10 1:14:56

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

NOON: Clopper 10 1:14:09

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AFTERNOON: 3 mile warm up, 20 x 1 min on/off at 5k effort, 3 mile cool down. NIST XC loop #2.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM: 12, 1:25:16, GT trails with Erik Olsen

Comments
From Sasha Pachev on Wed, Nov 14, 2007 at 20:47:51

Do you have plans to run a marathon any time soon?

From Randy on Thu, Nov 15, 2007 at 09:07:03

Hey Sasha,

Not soon... My plan is to run Berlin next fall. It turns out I have a conference in Germany the week before :)!

More near-term plans are: an 8k in Nashville on Thanksgiving, then XC club nationals in OH on Dec 8th, short break, then start getting ready for Carlsbad 5k in April.... maybe run through Boston with Demetrio just to go watch the WA ladies at the trials.

What's your plan for next season?

From Sasha Pachev on Thu, Nov 15, 2007 at 17:27:29

St. Jude Marathon on December 1 in Memphis. Then if I can get to Nashville at a reasonable expense, and feel fast enough to be in the money - Country Music. Then Ogden, Grandma's if fast enough to be in the money, DesNews, possibly Hood to Coast if fast enough to make the Ragnar team, Top of Utah, and St. George.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

NOON: Riley's Locke, 1:59:32.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

NOON: Clopper 10 + 1 mile, 1:26:43, easy run with John Maclean.

+ weights 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

NOON: Clopper 10 1:13:21.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

NOON: Fartlek -- 10 x 3 min on / 1 min off at 10k effort, 3 mile warm up, 2 mile cool down.

I'll be in SLC from Friday to Wednesday for a conference!  Meet at Bayou on Friday night, 10:30ish.  Not sure of run schedule yet.   Probably an easy morning run on Sat.
 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

NOON: Clopper 10 1:15:48.

Comments
From Bonnie on Thu, Nov 22, 2007 at 12:50:48

Randy -- Congratulations on your Bolt win today!! Very exciting that I kind of "know" the "out-of-town" winner of the Boulevard Bolt!!! Dave Milner (www.tnrunning.com) is a friend of mine and wrote about the race.

Happy Thanksgiving, Bonnie

From Randy on Thu, Nov 22, 2007 at 16:48:31

Hey Bonnie,

Thanks! Yeah, I guess I met Dave and Jamie (?) later after the race. He was the only person I talked to and mentioned that I was visiting my folks. Nice guys.

Hope you are having a nice Thanksgiving! Did you race anywhere today?

Cheers,

Randy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Bethesda 6, 40:00, prior to my trip out to UT.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Memory Grove to Shriners, 48:20, with Toby and Neal.

Toby is in killer shape!  I think he clocked about 4:50 for one of the downhill miles! ;)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

4 loops of Sugarhouse park, 39:07, with Neal.  Felt pretty good from taking Sunday off.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Shoreline trail, from Terrace Hills to Dry Creek, 1:11:19, with Albert.  Love this run!  Especially love that I had a chance to get it in on Nov. 20th!

Race: Boulevard Bolt 5 Miler (5 Miles) 00:26:09, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Happy Thanksgiving, everyone!

Today started off pretty well for me.  I managed a win at the Boulevard Bolt 5 miler in Nashville.  Although, apparently my only competition was a 15 year old (see www.tnrunning.com).  He sure ran tough for the first four miles, though.  I did not realize how hard I was pushing things during the race.  But I can tell when I have really given a hard effort when my stomach does not settle down for several hours!

Comments
From Bonnie on Fri, Nov 23, 2007 at 11:05:44

Hey Randy - congrats again on your win. I did not run any races yesterday morning, I am still in "recovery" mode from a half I ran a couple weeks ago. The bolt is a deceptively hardish course, there really is no "flat" part, the incline is gradual and consistent. I loved training in Percy Warner Park and the Boulevard.

Regarding the stomach thing ... I can tell when I am running 5K pace because I get this weird feeling in my stomach. I jokingly call it my "bile rhythms", the higher the feeling (not pleasant mind you) the faster I am going ;-)

From Chad on Fri, Nov 23, 2007 at 12:19:01

Randy-nice win. Hope you had a good holiday.

From toby on Sun, Nov 25, 2007 at 18:07:19

Great job on your race, hope your turkey day was good and your stay in the big city, we when to St George and had dinner with the kids, and jency and karen and ann and her friend, take care and see you when you return.

Toby

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM: Nashville, TN, Belle Mead Blvd + Percy Warner Park, Orange Trail, 1:25:49

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: Nashville, TN, Edwin Warner Park, Red Trail, 1:02:24

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

NOON: Clopper 10 1:16:12

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

NOON: Clopper 10 1:14:31.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

NOON: Clopper 10 1:17:05.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

NOON: NIST 6 42:52

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

NOON: 3 mile warm up, 2 sets of 5, 4, 3, 2, 1 with equal rest at 10k pace (standard Demetrio workout), 3 mile cool down.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM: Loops around Marshall high school track for the team fund raiser.1:01:12.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

NOON: Rock Creek Trail, basically added on a mile out and back to my Temple 10 course.  1:30:26.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

NOON: Treadmill, 44:07.  Weather is getting crummy!

Comments
From Bonnie on Mon, Dec 03, 2007 at 19:36:17

Hey Randy - we got about 6" here on Saturday! I was running at about noon (snow was really coming down, with about 4" on the ground), hit the intersection of 400S and 900E, pushed the crosswalk button and fell flat on the ground! It was pretty embarassing.

So what kind of weather do you have there? I would think freezing rain would be the most likely to get you on the dreadmill?

Hope all is well,

Bonnie

From Randy on Tue, Dec 04, 2007 at 09:15:21

Oh... those Utah winters :)! Yeah, the soft snow is kinda fun to run in at first... then it gets pretty old... and treacherous. I have some embarrassing, snow-related stories about running down 9th E that will have to be told "off blog".

Anyway, it has really not been too bad here. Just yesterday it was REALLY windy. But I shouldn't whine, because for the most part our winter is runnable.

My last race of the year is XC Club Nationals this Sat. Should be fun to finish in the back of the pack! Ready for some R and R!

From Bonnie on Tue, Dec 04, 2007 at 09:21:19

Good Luck!

Dean and I had planned for two years to run this race, and both years he got injured and we did not go ... maybe next year we will see you there. I love XC -- where it really does matter where you place, and the starts are very cool (go out hard and die like a man!).

Bonnie

From Randy on Tue, Dec 04, 2007 at 09:31:18

LOL! "Go out hard and die like a man!"

My blog title just changed!

Plan on next year!

From S browning on Wed, Dec 05, 2007 at 21:45:53

What do you mean " Go Out Hard?"

From Randy on Thu, Dec 06, 2007 at 09:40:10

For this race... I think that means not in last place :).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

NOON: 3 mile warm up, 5 x 2 min on/off at 5:00 pace on treadmill (1.5 incline), 2 mile cool down.  Just wanted to see how 5 min pace felt on the legs since I have been doing mainly fartlek workouts by feel.  Felt pretty good.  Keep my fingers X'd for Sat!  Guess I have no choice now but to go out hard!

Comments
From Katie on Thu, Dec 06, 2007 at 13:59:46

Are you going to Ohio on Sat?

From Randy on Thu, Dec 06, 2007 at 14:39:53

Yup!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

NOON: NIST, treadmill ,44:30

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

NOON: NIST treadmill, 30:56

Comments
From Scott Zincone on Thu, Dec 06, 2007 at 14:54:53

I was reading Sean's blog and I think he is going to be in the same race. Cool to have 2 bloggers from opposite ends of the country meet "near" the middle for an event. Good Luck.

From Randy on Thu, Dec 06, 2007 at 14:59:01

Cool. Thanks for the heads up Scott. I sent Sean a note. Cheers.

From Katie on Fri, Dec 07, 2007 at 09:05:09

I'll be there too. See you there. I'm running for GVH.

From Bonnie on Sun, Dec 09, 2007 at 11:11:59

Hey Randy -- way to go! Top runner for your team! Looked like a good day for a cross-country race!

Bonnie

From Randy on Sun, Dec 09, 2007 at 16:52:15

Hey Bonnie! Thanks! Yeah, it was incredible! I will write up a report when I get time. I think I was 201/422 overall. Times were slow... but probably one of my best performances ever, considering my relative time and place with others I've raced against before. I was super happy with it! I pushed hard the whole way :).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

PM: One lap around the XC course in West Chester, OH.

Race: 2007 XC Club Nationals (6.2 Miles) 00:35:39, Place overall: 201
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

2007 USATF National Club Cross-Country Championships, West Chester, Ohio.

I raced for the Howard County Striders.  Our team was 42/50 :), but we had a lot of fun!

Results

I was really happy with my race.  I was 201/422 with a time of 35:39... one of my slowest times, but probably one of my best performances!  I felt really good about being in the top half! I had watched the masters race earlier and having raced against a few of those guys I knew about what I should be shooting for on the course.  I knew a banner day would be 35ish (5:37 pace).  I ended up going out in 5:25, consistent with the "Go out hard and die like a man!" philosophy!  Thus, I was feeling it early.  But I managed to stay semi-relaxed and not drop off too much.  We hit the 3 mile in 16:45 (5:35 pace).  The fifth mile was a bear!  The last mile was a dog fight... but I managed to maintain my place and even passed a couple of guys in the last 0.2, which was slightly uphill... which was to my advantage against the speedy guys.  Finished in 35:39 (5:44 pace)... so as you can see, we were ALL dying!

Overall, this was one of the best racing experiences ever!  It was so cool to be among so many awesome runners.  A link to the photos of the weekend is given below.  Hope to see some of you out there next year!

Photos


Comments
From Sean on Tue, Dec 11, 2007 at 03:56:57

Nice job. It was indeed a sloppy day in Ohio but fun nevertheless. Cross country is for those who like to get dirty. Hopefully you didn't get caught up in that embarassing post-race party mess.

From Randy on Tue, Dec 11, 2007 at 08:42:20

Thanks Sean. But you're the Man! Top 100 in that crowd is awesome. No, I made it to bed before things got too crazy. Enjoy your holidays...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Long drive back from OH.  Phil Lang was a little green from the night before!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Burger day at Dogfish!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

NOON: NIST 6, 43:30, I'm back!  Time to start working off the holiday gut...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

NOON: NIST 6, 41:56, sore!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM: GT trails with Erik and Kyle,1:20ish.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

NOON: Temple 10, 1:09:01.  Getting cold again.  Started to rain as I was finishing.  Definitely going to take me a few weeks to get my legs back.  I need a massage!

Comments
From m willmering on Sun, Dec 30, 2007 at 20:11:47

Randy- your think it is cold in Maryland, come join me for a run here in Wisconsin.

From Randy on Mon, Dec 31, 2007 at 08:32:44

Mikey!!!!!!!!!! Welcome to the blog. It's been years! Man, I thought that maybe you had just come across my blog, but I see that you are all signed up. That is awesome! Can't wait for you and Sasha to "discuss" training philosophies!

Everyone, please give mwillerming a big welcome. He was a pillar of the Tulsa running community when I was just cutting my teeth.

From dutch on Tue, Feb 12, 2008 at 13:15:09

where'd you go, buddy?

Long time no post. Check this out--think we could gather up some FRBloggers for a team??

http://www.ragnarrelay.com/dc/raceimages/maps/overview.jpg

From dutch on Tue, Feb 12, 2008 at 13:16:11

by the way...it's a relay.

From Randy on Tue, Feb 12, 2008 at 13:25:20

Hey Ben,

After taking a few weeks off my IT got really tight when I tried to start training again. That combined with work being crazy has sort of grounded my training for the time being. I'm managing to run 3-4 times a week right now and hope that I can loosen up and get the ball rolling soon. I wish I could commit to the relay, but things are just too hectic right now. BUT, that said, we should still try to meet up some weekend for a run and discuss it further. Cheers...

From Paul Petersen on Tue, Feb 12, 2008 at 14:41:08

If you guys ever do this relay, I can get y'all a free team, since I am a sponsor. The only catch is you would have to do some advertising and have a very unoriginal team name.

From dutch on Tue, Feb 12, 2008 at 14:46:56

cool by me...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2067.000.000.000.002067.00
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