How Much Discomfort Can I Tolerate?!

Weather - 34 degrees, cloudy.

Ran 4 miles to the Zendo, meditated for 1 hour, then ran 3 miles back to town. Wore the Nike shoes and my feet felt comfortable and healthy.

Tomorrow will be the 3rd session of bike intervals, I am looking forward to it.

#106

z.m. - 20

Weather - 48 degrees, clouds, rain.

Ran 4.5 miles to the Zendo, meditated for 2 hours, ran 3 miles back to town, stopped at Cardinal and did bike intervals for 37 minutes, then 5 sets of strength exercises, stretching, and 15 minute walk home. I felt stronger on the bike than in the previous 2 bike sessions, most of the intervals were at a wheel tension of 21-23, and I took shorter rests, from 45- 60 seconds.

Later in the day it warmed to 66 degrees, so I took a bike ride to Crystal Lake park and read some of George Sheehan's "Running and Being". Last night I finished reading Gordon Pirie's "Running Wild". I liked the way he approached his training and racing, his hero was Zatopek, so that should give an idea to his style of running. I felt great all day, the warm weather is beneficial to my fitness and well being.

Tomorrow I will head to the track (all of the snow melted today) and do some speed-type work, probably 6 x 100M strides, and then a few 200M and 400M intervals. I will make the session fairly short, I don't want to over-work because the 5k is this Saturday.

#107

z.m. - #21

Weather - 32 degrees, clouds, rain.

Went to the track at Urbana HS in the late morning. Did a 2 mile warm-up, then 5 x 100M strides. The track was windswept, and a light freezing rain was falling. I wore long underwear, sweats, 3 shirts, jacket, hat, and gloves, so I had about 2-3 pounds of extra weight to carry.  I felt good on the strides, legs were recovered from yesterdays bike intervals. After a 5 minute recovery from the strides I did 8 x 400M intervals run at 5k pace with a 400M recovery jog between intervals. The times were 90, 93, 93, 95, 95, 97, 93, 93. I was running a bit too fast, because I can't keep that pace up for a 5K, I probably should have been running around 100-105.

#108

z.m. - #22

Weather - 30 degrees, clouds, snowing.

Ran to the U of I quad with a map of the upcoming 5k in my pocket, I wanted to run around the course not so much to know where I am going, but to try to get the juices flowing.  I was in another whiteout snowstorm as I ran, and I wondered if I would be running the race in snow.

Afterward I stopped at cardinal and did 5 sets of strength exercises, stretching, and 15 minute walk home.

#109

z.m. - #23

Weather - 36 degrees, sunny. A lot of melting snow, so my 5 easy miles were sloppy and wet. I decided to skip the hill workout today because I did a track workout just 2 days ago, and the 5k race is in 3 days. Tomorrow 4 miles, Friday, 3 miles, and I should be feeling energetic by race day.

# 110

z.m. - #24

Weather - 25 degrees, clear. Decided to change up my schedule a bit, I ran 4 miles to the Zendo in the evening, meditated for 60 minutes, then ran 2 more miles back to town. I only wanted to run 4 miles today, but I did not feel like walking 4 miles to town in cold weather, so I ended up with 6 total miles today. The 2 extra miles probably won't make a difference for the race on Saturday. I plan on running only 3 miles tomorrow.

#111

z.m.- #25

Weather - 26 degrees, clouds, windy. Ran to the Urbana HS track and did 6 x 100M accelerations. The final two I let loose, it felt good kicking into the wind - legs strong and fresh, body poised and energetic. The gradual decline in mileage this week has allowed my body not only to recover, but to accumulate excess energy and vigor. Hopefully that will continue to build for tomorrow's race.

I think it interesting that I am looking forward with excitement to a small local 5K. It is most likely because I have not run a 5K in 7 months, and it will be enjoyable to run hard in a structured setting. My plan is to run comfortably hard the first 1.5 miles, and then to subject myself to discomfort during the second half - it is the 2nd half of races that I enjoy the most because I can see how far the spirit can push the body. If I have anything left I hope to charge the final 800 meters, although I know from experience that sometimes there is nothing left to give at that stage of a race, and maintaining the pace is all that can be achieved. I have no idea how to predict tomorrow's time. Because most of my winter training was at an easy pace of over 8 minutes per mile, I think it unlikely that I can run below 7 minutes per mile at this early stage of the season. The weather is going to be about 20 degrees and windy, so that adds to the difficulty, although after 16 weeks of running in nasty weather it should not bother me. A likely time estimate would be at 7:10-7:20 pace, which will put me in the 22:00 range. Maybe I can surprise myself and run 21:xx, but it would take an effort which I have not proven I can achieve.

#112

z.m. - #26

Weather - 13 degrees, sunny, windy.

Woke up at 6:00am to cold temperatures, but it did not bother or get me down, as I have trained in similar weather for the past 4 months. If anything, I would have a mental edge against people of similar level who did most of their training indoors on a treadmill. I decided to eat nothing for breakfast, which went against what I did last year. The reason I wanted to experiment was because on a few recent weekend runs I ran in the morning on an empty stomach and seemed to have good energy and strength.

I arrived at the race site at 7:00am, picked up my number, and headed out to run the full 5k course as a warm-up. The temperature was 13 degrees, but a stiff wind made it feel below zero. The course was a rectangle, 1.5 miles in length, and the wind blew into my face on the beginning length. I started slow, and built up speed gradually, during the last 1.5 miles I did 6-7 accelerations. I felt happy, no soreness, a lot of energy, and looking forward to going all out on a run. With 15 minutes to race time I went inside the registration building to stretch. I decided to wear a pair of black long underwear with shorts over them, 4 shirts, hat and gloves. This seems like a lot to wear, but I felt light because I normally train in 2 pair of long underwear with sweats, and a jacket. With 3 minutes to race time I set myself on the starting line, in the middle of the pack. I saw Ken Welle standing at the front of the group.

Ken and I had some fun and intense battles last spring and summer. We have an almost identical running pace, but I finish races with a faster sprint, which allowed me to win all of our head to head battles. I knew that was going to change today, because Ken continued to improve in the autumn (I did not run any competitive races after July), running a 19:01 5k in November. He also ran a 3:18 marathon in Columbus to qualify for Boston. He was very fit, obviously, with Boston only a month away. Our final battle of 2007 was a 5k in Fisher. I normally run my own pace when racing, but I decided to follow Ken’s pace the entire way. Ken always starts faster than I do, and I was hoping he could pace me to a PR. All went well, but I found that I did not have much energy during the final mile, and could only kick the final 400 meters, tying my PR of 19:22, and beating Ken by about 30 yards.

I positioned myself about 5 rows back from the front, wanting nothing to do with Ken today. I pegged him for about a 19:xx, and I was hoping for a 22:00. Nope, I didn’t even want to think about Ken.

Standing at the line, I heard the starting horn and was unprepared, as usually the race director has a few words to say, but suddenly everyone was moving forward. After 5 yards the group slowed and stopped – the horn had gone off accidentally. Relieved, I concentrated on the task at hand, set my iPod to Part III of Philip Glass’ “The Photographer”, and readied myself for 22 minutes of struggle.

Finally off, I found myself behind a wall of runners moving slower than I had anticipated, and had to swing out onto the snowy grass to pass. Now in the clear, I tried to find the correct pace. “The race is decided in the first minute” passed through my head, and I followed my breath, made sure I was comfortable, and settled into the race. I had a surfeit of energy, and the running felt easy, even though we were into the wind for the first 850 meters. I passed the half mile mark in 3:15, so I was holding a 6:30 pace, which made me reconsider my effort. It is hard to hold back during the initial leg of a race, everyone is racing like it is a 1500M event. Was I going too fast? I was into the wind at 6:30, well, I would soon find out. Rounding the first bend just after the1/2 mile mark I passed Audrey Ishii, one of the better master female runner’s in the area. She can run a 5K from 20-22, so I knew I was currently ahead of my projected pace. After the bend I turned with the wind and felt free and easy. I decided I was not going too fast, and now began to wonder if I was going too slow. “Hold back” I told myself, “and follow the plan”, which was to pick the pace up during the second loop. I was passing numerous runners, feeling good. I came upon a group of 3 at the 1 mile mark and tucked in (I forgot to check my mile split, but I am guessing it was 6:30 since I did not seem to falter). A woman was just in front of me, running well. I quickened the pace just a bit, and passed the group, but the woman did not want me to pass her, and she sped up so that I was just behind her. I felt this was the correct pace and so went directly behind her, if she did not want me to pass I was going to let her do the work of maintaining the pace for the both of us. I mentally relaxed at this point and just flowed with the running, enjoying the feel of pushing harder than on my training runs. As we made the final turn of the first loop, I prepared myself for the upcoming struggle. I still followed the woman, but when we made the turn to start the second loop, I willed myself to follow the plan – to push myself into discomfort. I quickened the pace and passed a few runners, including the woman. I could see her shadow at my feet, she did not want to let me go so easily. I was hoping she could stay with me, but within 100M the shadow disappeared, and so she must have let up. Going into the wind again, it did not seem so bad. I recalled all the days of cold and wind, rain and snow. The entire course was free of snow, and I had a firm footing with each step, which seemed a luxury, so I continued to push. I passed 2 miles in 13:15, so I ran the second mile in 6:45, which was 15 seconds slower than the first mile. I made the turn and was now with the wind. 1 mile to go, I pushed harder, a young woman was about 40 meters ahead, she was running strong, I caught her on the only uphill, and surged past. All was going to plan, the next thing that had to be done was to accelerate with 800 meters to go, which I did. When I made the final turn, all that remained was a 600 meter straightaway, directly into the wind. I picked up the legs, began to breathe faster, was trying my best to expend all remaining energy. With 200 meters remaining I felt the first sign of weakness, my breathing was too fast and not deep enough, and even though I felt I had 2 more gears to shift into, I could not find them, and had to settle for maintaining the pace. I crossed the line in 20:15, having run the final mile in 6:21.  

After the race I ran into Ken Welle, he finished in a solid time of 19:30. He said he had trained all winter and was ready for Boston. I told him I would see him at the Mountain Goat 15K in 2 weeks, and started home.

#113

z.m. - #27

Weather - 32 degrees, cloudy.

Ran 4 miles to the Zendo, meditated for 2.25 hours, then ran 3 miles to Cardinal and did 5 sets of strength exercises, and then 40 minute walk home.

The only negative effect from yesterday's race are stiff quads, but it is slight, and should recover quickly.

My race effort yesterday bodes well for the upcoming season. If I am capable of running 6:30 miles with no speed practice, I should be able to bring it 10-15 seconds lower with just a few weeks of intervals and repetitions.

The next race is in 2 weeks, the Mountain Goat 15k at Kickapoo State Park. Unlike the January Siberian at Kickapoo, this race is run on the hilly park roads. I ran it last year out of shape in 1:11. Considering that my endurance is presently good, I should be able to run it at least a couple of minutes faster.

#114

z.m. - #28

Weather - 33 degrees, cloudy, windy.

Completed my toughest workout of the year thus far. Because of the race this past Saturday, I postponed my Sunday bike interval workout until today. I also wanted to do a track workout today, so I did a double dose of running and bike intervals. I considered that I may be doing too much in one day, and I am probably not 100% recovered from the race. But the 15K is in 2 weeks, on the 22nd, so this week needs to be hard, because next week will be somewhat easy. I have a hill workout planned for Wednesday, and a 1 hour 45 minute long run on Friday. I have been erring on the side of caution all winter, so I decided to err with balls today.

Ran 1 mile to the Urbana HS track, then another easy mile to complete the warm-up. After stretching I ran 5 x 100M accelerations. I ran the faster ones in 19 seconds, which put things into cold perspective for me - I have no talent for speed. I wasn't all out sprinting, but 15-16 seconds would have been more convincing. After the accelerations I walked around for 5 minutes, then decided to do 400 meter intervals with a 400M jogging rest between. The first one hit me hard, I was struggling to find the correct breathing rhythm, and my legs felt a bit heavy. I knew I was not on top of my game today, so I decided I would go a maximum of 8, or stop short if the lap times got out of control. I hit the first 400 in 93, which was not bad considering it felt like 100. I was thinking of calling it quits if the next lap was in the upper 90's or above. I ended up doing all 8, I seemed to get stronger with each interval, but I never did feel energetic. The times were 93, 91, 93, 91, 91, 90, 91, 87. Although I felt like I was carrying a sack of lead on my back, I ran the laps loose and comfortable, well, as comfortable as possible when trying to go fast. I wanted to give a harder effort than last week, speed wise. Last week the laps were supposed to be at 5K pace, this week I wanted to try to go as fast as possible, while still creating the impression that I was running a 5k - I mean, I didn't want to go all out and then die the next lap, the effort had to be controlled throughout. In that respect I was successful.

I think 400 meter interval times will be an indicator if I can break 19:00 in a 5k. I am thinking I have to hit 85 consistently, such as 8 x 400's within 84-87 range, if I want to have a shot at it. Considering today was in the low 30's, with a stiff wind on the track, and I was wearing sweats, 3 shirts, jacket, hat, and gloves, I think I can realistically get to 87-90 once the weather warms. Getting below that will require a lot of effort and luck - I am looking forward to the challenge.

After the intervals I ran 2 miles to Cardinal. I changed into shorts and a singlet, stretched again, then rode 37 minutes on the bike, doing 10 intervals, each one with a tighter tension on the wheel. I cut down my rest times to 30-45 seconds each, and the length of the intervals lasted from 30-60 seconds. I gave it a good effort, and did well, I can feel my quads are benefiting from this type of workout. It was the 4th week of bike intervals.

I then did 5 sets of strength exercises, and a 15 minute walk home.

#115

z.m. - #29

Weather - 38 degrees, sunny, wind.

Easy day today, but this was the first easy day in a while where I worked the session hard. Too hard? I don't know, but now that spring is on the way I will have to be careful not to fall into last years bad habit of "if I am going for a run, it is going to be a hard run". I took few easy days last year, and paid the price by breaking down in early August.

Ran 9.5 miles total, When I reached the golf course I ran 10 x 150 yard accelerations, each followed by a 150 yard jogging recovery. I recall doing the same workout in November (the beauty of keeping a journal, the Nov. 14th entry describes my struggles with the same workout as todays - 150 yard strides, with a jogging recovery, the 3 miles run after were hell, I could not recover and was breathing heavily and my legs were wobbly). Today however, I ran the accelerations smoothly, concentrating on increasing my leg turnover, trying to get my feet off the ground as quickly as possible, almost all-out sprinting, yet I tried to make it feel as if I was going to run that quick pace for a long time. The accelerations were into a stiff wind, but it did not bother me, and I had no trouble recovering. When I finished I returned to my normal easy running pace without a problem and was able to run 5 more miles. So my fitness is much better today than 4 months ago. I also threw in 3 sets of knee-ups during the run, and also some bounding up hills. My overall pace seemed quicker, which made me think that maybe I was not going easy enough. I have reached a point in my training, however, where I need to begin taking small risks, pushing harder and closer to the edge. That is where the excitement is, and also the danger - when running stretches the limits of body and will.

#116

z.m. - #30

Weather - 52 degrees, sunny, windy.

Gave a solid effort today, it feels good to be putting in some quality work. I can now understand the value of 4 months of base training. If I had slacked in the winter I would not have been able to achieve this weeks load so early in the season - 5k race on Saturday, double interval workout on Monday, today a tough hill workout, and a long run planned for Friday.

I ran 2 warm-up miles to the arboretum, stretched, then ran 14 hills - 150 meters up, cruise the top of the hill, then an all-out sprint 150 meters downhill. I had never tried downhill sprinting before, but I realized that I could perhaps increase my leg turnover with some practice - I was running about 5:15-20 pace, I finally got an image of what the pros feel like. I alternated each uphill with race pace and bounding, the bounding was slightly easier on the lungs than the race pace, but it was harder on the quads. After each downhill sprint I would jog about 300 meters for recovery.

After running the hills I ran along the Race Street bike path, it took me a half mile to recover from the hill sprints. I then ran approximately 6:40 pace for 1.5 miles, followed by a cool down mile at 8:00 pace.

Afterward I did 3 sets of strength exercises in Carle Park, stretching, and 20 minute walk home.

It felt great to run in shorts and no jacket, and to feel the sun's warmth on my face. I am going to get soft and spoiled....

#117

z.m. - #31

Weather - 60 degrees, sunny.

An easy 8 miles in the best weather in a long time. I was able to wear shorts and just 2 shirts. I felt lighter than normal, it's good to run against my actual weight. Considering how hard this week has been thus far, my legs are holding up and are feeling strong. I could feel a bit of weariness in the quads, but my stride is improving, it seems more efficient, and my easy pace is becoming quicker, I was moving between 7:30-8:15, normally I am at 8:15-8:45.

Afterward I did 5 sets of strength exercises at Crystal Lake park, stretching, and 45 minute walk home.

Tomorrow is a long run of 1 hour and 45 minutes, I am going to run it slow, so probably 12-13 miles.

#118

z.m. - #32

Weather - 54 degrees, sunny.

A perfect day for a long run. I felt a bit stiff for the first 30 minutes, then was able to loosen up. I decided I would get to the golf course about 2/3 through the session so that I could test my stamina and leg strength. 65 minutes into the run I hit the fairways hard, with a jogging rest between each. I completed the full loop, which is 8 fairways. Although my quads were fatigued, they responded nicely, and on the second fairway I experienced something which I had only felt in sleeping dreams - the sensation of pure running, the body strong and healthy, gravity seemingly absent. I can recall only one other time in which I was able to run with an effortless power. I believe I was running sub-6:00, and it felt easy. I was not huffing like I usually do, and my stride seemed different. I was powering through with each step, and my feet were not going out as far as usual, they seemed to be landing even with my body, and this allowed a stronger push-off, which created more speed with the same effort as the longer stride. It occurred to me that having my feet land a few inches ahead of my body created a breaking action, and that I cannot not push off with power from that position - thus, slow running. Perhaps it was practicing the downhill sprints 2 days ago which caused my stride to adjust, or maybe it was just dumb luck to discover a stride flaw. I was able to run fairways 2-8 at a speed I had not achieved before, and I imagined that I could keep that pace going for minutes at a time if I needed to.

After the fairways I still had 25 minutes remaining, and I had no problem recovering from the hard fairway bursts, I was even able to throw in a 7:15 final mile.

Afterward 4 sets of strength exercises at Crystal Lake park, stretching, and 60 minute walk home.

This run completes the hardest week of training I have done in a while. I feel good, although my quads, and probably everything else, needs a break. Starting tomorrow I will have 7 consecutive easy days of running, distances in the 3-7 mile range, with a lot of short speed bursts to build sharpness in my legs.

By next Saturday I hope to be fully recovered for the 15K. The weather is predicted to be in the low 40's, which would be just warm enough for me to feel comfortable in shorts and no jacket.

#119

z.m. - #33

Weather - 36 degrees, gray skies.

Ran 4 miles to the Zendo, but the door was locked, so I stretched a bit on the Zendo patio and then ran 3.4 miles back to town. My legs were slightly fatigued, but surprisingly springy and strong, so I was able to run quicker than normal for an easy run.

Last year I ran the Mountain Goat 15k, I was not in good running shape, however, and the final 3 miles took a toll. The course is a 5k loop run 3 times. There are numerous hills of varying grade, the largest one being at the beginning/end of each loop - starting one gets to cruise down, finishing one has to struggle up. When I finished the final loop of the race I walked to a grassy patch and collapsed, my legs and lungs were toasted. The previous week I had run a 5k in 22:30, so I really had no business running the 15K. I remember telling Melinda that if I was going to run the Goat, it had to be the 15K (there are 3 races - 5k, 10k, 15k) because I wanted the full effect. I ran the first loop in 22:00, which caused me concern because I matched my 5K time from the week prior. I felt strong on the second loop, and decreased by only 1 minute, for a 45 minute total. I felt finished at that point, but still had one more loop to complete. I cracked and slowed, running the final 5k in 26 minutes for a total time of 1:11.

This year should be a better result. I ran a 5k last week in 20:15, so my racing legs are coming around. My plan is to run even splits, I am hoping for 22:00 for all 3 loops, for a total time of 1:06, a 5 minute decrease from last year. I think that is a realistic goal, although I looked at the updated weather report and it is now calling for a high in the mid-30's, which falls into my discomfort zone. I will still plan to run in shorts, but my muscles tend to be stiff and inflexible when it is below 40 degrees. If the weather can get into the 40's, I think it is possible for me to run even better than 1:06.

#120

z.m. - #34

Weather - 38 degrees, sunny, windy.

Ran 4 miles to the Zendo, meditated for 2 hours, 20 minutes, then ran 2 miles back to town, and 30 minute walk home.

The 5th session of bike intervals was scheduled for today, but my quads are still fatigued from last weeks tough sessions, so I am going to skip the stationary bicycle this week. When in doubt, rest.

#121

z.m. - #35

Weather - 38 degrees, rain.

5.5 easy miles in the rain. I can feel the energy building in my legs and body, I was tempted throughout the run to speed up so that the tension would dissipate, but I fortunately was able to resist. For the next 4 days I plan to allow the energy to accumulate, and by Saturday I should be good to go.

#122

z.m. - # 36

Weather - 50 degrees, raining.

A warm day, but since I ran in the rain yesterday, I thought I would try running on the treadmill at Cardinal. I did my first treamill run about 1 month ago at Michelle's, I thought it a fun way to train, although it did not seem as difficult as regular running. I jogged 1/2 mile to Cardinal, and then hopped on the treadmill. I was planning to run slow and easy, but my legs felt rested and strong and I ended up running 2 miles at 6:30 pace, but 6:30 on a treadmill is similar to 7:15 on the trails, so it did not seem very taxing. I also threw in some elevation spurts which got my heart moving, the monitor had me at 150-155 range, which felt just below threshold.

Afterward I did 4 sets of strength exercises, stretching, and 15 minute walk home.

#123

z.m. - #37

Weather - 37 degrees, clouds. 

3.5 easy miles around the neighborhood. There is still some lingering fatigue in my legs, but they feel about 90% recovered. 2 more days of short, easy running will further the recovery.

I've come down with a slight cold, the first illness I have had in a long time.  It currently is nothing more than a congested nose and head. I am eating more than normal, good foods such as kiwis, oranges, pineapples, bananas, chicken-less noodle soup, eggs, oatmeal, and pure juices. Treating food as medicine usually cures such ailments.

#124

z.m. - #38

Weather - 44 degrees, sunny.

Ran 4 miles to the Zendo, meditated for 1 hour, then ran 2.5 miles back into town.

I am already 95% recovered from the cold,  very lucky it came and went so quickly. My legs felt about 95% recovered on today's run, by Saturday they should be 100%.

Saturday race day weather is supposed to be in the upper 20's and snow - I am out of luck for the race, I can't run to my potential when the weather is below 40 because my lungs get congested. I will forget about time and just have a blast running as hard as I can.

#125

z.m. - #39

Weather - 52 degrees, sunny, windy.

4 easy miles with 6 x 150M accelerations. Felt decent, not great, the wind dragged me down a bit. I'm excited about tomorrow's race, should be challenging.

#126

z.m.- #40

Weather - 32 degrees, clouds, windy.

Arrived at the race site at 9:20am, race time was 10:30. After registering I ran an easy 2 mile warm-up, I decided to skip doing accelerations because the 9 mile race distance would give my legs sufficient time in the early miles to find the proper speed tension. The course was a bit windy, there was light snow falling, but I found it to be not uncomfortable. I decided to wear shorts, 3 shirts, hat and gloves. When the race started I could not get my watch started, so I peeled off a glove and finally got it going, so I had to remember throughout the race that it was about 20 seconds off race time. The course is a 5k loop with 3 steep hills. My strategy was to run the first loop moderately, hoping to hit the first 5k in 22:00. One person passed me in the first 400M, and I reminded myself that the 10k runners were mixed with the 15k, so not to be surprised if I got passed during the 2nd loop. I felt strong and loose, I felt the pace was sufficient to hit 22:00, and it felt like an easy run. I did not want to push harder because I knew I would need a lot of energy for the third loop. Hit the first 5k in 21:30, and considering how easy it felt I was not worried that I was going too fast. During the 2nd loop I passed a number of people, but reminded myself to keep the pace consistent, so as to have something left for the final 5k. At the 9k mark I knew I was going to be able to hold a good pace for the remainder of the 2nd loop, and two thoughts occurred to me - "if I don't drop a 26:00 5k in the final loop I'm going to be fine", and "monitor how I feel at the start of the final loop". I was paranoid about the final 5K because last year I died at the end of the race, running a final 5k in 26:00. Just before reaching the steepest hill at the end of the second loop I saw Ken Welle flying down the hill, already having started his 3rd loop. He waved to me, and I shouted "Go Ken!". He was about 400M ahead of me, so I knew I would not be able to catch him. He is in monster shape for Boston, and is obviously at the peak of his training, so I knew it was wise not to try to run his pace. At the turn around I checked my watch and was at 43:00, so I had run the 2nd loop in the same time as the first, 21:30. I was starting to feel a bit tired, and my quads were becoming fatigued, but I had a lot of running energy left, and my lungs and heart were in good shape. I felt I had a chance to maintain the same pace for the 3rd loop. I was running up the hills moderately slow, but flying the downhills, I think I have a talent for downhill running, I can go full force with no breaking, while other people around me can't seem to pull the trigger. I passed a number of people on the downhills, and surprisingly I had still not been passed since the first 400m. With 1.5 miles to go I felt I was going to make it, my stride was not breaking, I was tired, but maintaining my composure. There was nothing much to the end of the race, I ran evenly paced, and there was nobody ahead or behind me to challenge, so I cruised home in 1:04:52, meaning I ran the last 5K in 21:52, a slight drop in pace, but still better than the 22:00 split I had planned for. They handed me a trophy as I stumbled out of the finish chute, which said I was in 15th place. There were 214 15k runners, so I was at 7%, which is better than my usual 15-20% finishing place.

My overall impression for this race is that it is one of my best efforts at a distance greater than 5k. I ran the 7.5 mile Lake Run last year, which was a flat road course, averaging 7:00 pace . Todays race was a more difficult course, in moderately difficult weather conditions, with a longer distance by almost 2 miles, and my average pace was 6:57. The race was peculiar because I felt I never opened up my pace, every mile was run in moderation, yet I still ran a quick pace when compared to last year's races. I can't deny I am getting into good shape, but I feel I am not even close to my top racing form. I have done only 3 or 4 hard sessions so far this year, once I get in 12-15 speed sessions, I should be able to run faster.

Last year I ran this race in 1:10:57, so I PR'ed the course by over 6 minutes. This gives me confidence for upcoming races.

#127

z.m. - #41

Weather - 32 degrees, cloudy, snowing.

I know it is officially spring, but I am still in winter mode - running in long underwear, hat, gloves, and snot dripping from my nose. Ran 4 easy miles to the Zendo, meditated for 2 hours, then ran 3 easy miles back to town. My quads are sore from yesterday's race, so this will be another easy week of training, although I would like to get in session 5 of the bike intervals, maybe I can do that on Monday or Tuesday. Even with sore legs, I was able to hold a quick easy pace today.

Strange thing happened yesterday evening. Towards dusk, basking in a post-race glow, I rode my bicycle to Family Video to return a dvd. As I rode into the parking lot I followed 2 cars. They inexplicably stopped, and I continued pedaling. As I passed one of the cars it decided to turn into a parking space, and headed right into me. I swerved quickly and stopped, and fortunately the driver saw me and stopped, a horrified look on her face. I parked my bike, dropped the dvd into the return slot, and as I walked back to my bike passed the woman. She apologized to me, but I said "no, it was my fault, I like living dangerously". I was feeling lighthearted and easy, and rode out of the parking lot. I turned into another parking lot 400 meters away, planning to cut into a park. I looked up and saw a man walking on the park path about 100 meters away. I calculated that we were going to intersect each other's path (this happens to me almost daily, crossing someone's direct line, even though there is hundreds of yards of empty space between us - it is absolutely freaky, I am convinced there is a lesson to be learned from this horrible sense of timing on my part, and I have finally concluded that I am living in an incorrect way, and must find a better path to travel), so I decided to speed up and thus reach the path before he arrived at my point of entry. As I sped up I took my right hand off the handlebar and moved it across my chest and plunged it into my left pants pocket, so that I could adjust my iPod volume. Just as my hand was going into my pocket my left hand pushed right, I guess to compensate for my right hand going left, and the wheel also turned right, but it was too sharp of a turn and before I knew what was happening the bike was crashing to the ground. I landed on my left knee and right shoulder. I remained on the ground without moving for about a minute, I was not sure if I was injured or not, and wanted to see if I felt any pain. I seemed to be ok, although I was in a state of shock. I wondered if the man had saw me fall. I shook my right leg out, extending it, then the left. Both legs seemed fine. I got up slowly. I had not hit my head. I did not even seem to be scraped. My right calf was a bit sore, but it did not seem serious. If the man had seen me fall, he hadn't bothered to stop, because I could not see him. I guess falling off of my bike is one way to avoid a crossing of paths. I rode home slowly, feeling charmed, because although I had experienced two dangerous things within 5 minutes time, I had escaped unharmed.

On my run today I did not suffer any ill effects from yesterday's fall, so onwards with training.

#128

z.m. - #42

Weather - 32 degrees, cloudy, snow.

Ran 7 easy miles through Crystak Lake Park, Busey Woods, and the golf course. It snowed during the run, which I thought was better than cold rain. My upper thighs are toasted from the race, it is that typical feeling I felt during last years marathon training - walking up and down stairs causes the most discomfort. I made sure to run calmly and with restraint today, and was surprised I was able to cover 7 miles without undue strain.

Afterward 5 sets of strength exercises in the park, stretching, and 40 minute walk home.

I am canceling the bike intervals this week because of the damage in my leg muscles. The next race on my schedule is the Christie 5k on April 12th. That fits nicely into my training - this week easy runs, next week 2 hard sessions, bike intervals, and a long run. The following week will be easy leading into the 5k.

Last year I ran the Christie 5k and it was a breakthrough race. The previous year I had tried to break 20:00 in the 5k but was unable to do so, my best being 20:09. I ran the Mountain goat 15k in 1:11, 3 weeks before the Christie 5k, and was humbled by the experience. After the 15K I immediately set to training hard everyday, which caused a big strain on my legs, but I ignored the pain and just balled my way crazily through the days. I combined sprinting, hill and interval work in the same sessions, and ran long once a week. I had no base, so I figured I would build it on the fly as I worked on my speed. After 3 weeks of this I ran the Christie 5k in 20:04, and I would have broken 20:00 if I had not taken a wrong turn 800meters from the finish, losing about 5 or 6 seconds. I was excited by the quick improvement, and a few weeks later I finally broke through, running a 5k in 19:30.

Remembering last years sequence of events, I know that I am capable of quick improvement once I begin stacking speed sessions week by week. The difference is this year I have a 5 month aerobic base with which to build the speed upon. After next weeks hard sessions my speed should improve, so I should equal or slightly better last year's performance. A few weeks ago I ran a 5k in 20:15, bringing it down 20 seconds should be possible, so 19:55 would be a reasonable expectation.

#129

z.m. - #43

Weather - 46 degrees, cloudy, windy. 

Easy 7 miles around the park, woods, and golf course. My thighs are still sore, but better than yesterday, so they are on the mend. The soreness does not hinder my running stride, and I have noticed this week my easy pace is getting faster. When I finished today I realized how quickly the run went, and thought, "yeah, it was fast, but it felt easy!" I guess that means my fitness is increasing.

#130

z.m. - #44
 

Weather - 57 degrees, sunny.

A strange day for running, not only for the pleasant weather, but also because of the route and the way I achieved the mileage.

The park district had a day long sabbatical at the Lake of the Woods forest preserve. I arrived early and ran 4.5 miles along the roads and golf course. After 3 hours of group work, I ran 4.5 miles during the lunch hour on the bicycle path. When the afternoon group activity ended at 2:45pm, I ran another 4.5 miles on the Buffalo Trace trail. The temperatures varied for each run - morning, 35 degrees; noon, 45; afternoon, 57. The afternoon run was fantastic, it was unfortunate I did not have my shorts, but it was nice to slog the muddy trails without a jacket.

I had forgotten how much easier it is to accumulate mileage by doing two or three shorter runs throughout the day, rather than one long run. If I had tried to run 13.5 miles in one go, my legs would be sore and dead. I think I should try to do more mulitiple-run days in the near future.

#131

z.m. - #45

Weather - 37 degrees, clouds, rain. 

Another adventurous running day. Decided to run to work, but since I live only 1 mile from the "cottage", I ran through Crystal Lake Park and Busey Woods so that I could get 4 miles. After work I went back to the park and woods and ran another 4.25 miles. After eating a big lunch  of pasta and veggies, I rested for a few hours, then went to Cardinal and ran 6 miles on the treadmill, 2 at threshold pace. So I totaled 14.25 miles, yet it feels like a normal day of 7 miles.  Somehow splitting the day up with multiple runs feels like cheating, but I notice that all of the top runners on this blog do it in this way. So I hope to continue with this method, and I will see what it does for my fitness. Some days I think it will be good to do straight 7-10 milers, and I realize that the long run should be done all in one shot.

Afterward 5 sets of strength exercises, stretching, and 12 minute walk home.

#132

z.m. - #46

Weather - 40 degrees, sunny, windy.

Sunny, but the wind made it feel about 30 degrees. Was planning on a moderate/easy day, but Melinda called and wanted to run long, so I decided to go for it. I was curious to see how my legs would hold out with a continuous run. Also to see how strained they were from the past two days of staggered runs. Decided to wear shorts and 3 shirts with no jacket. We planned on a 1 hour and 45 minute run, so we took off for Champaign, running through campus, headed to the west outskirts, then back into Urbana, through the arboretum. Melinda stopped at her house at 1 hour 40 minute mark, I was feeling terrific, so decided to go for a full 2 hours. I am guessing we averaged about an 8:30 pace overall, so that puts me at 14 miles for the run. Yeah!

Now I am off to the Zendo to participate in seshin. I will not attempt to run there, so will ride my bicycle, hoping to avoid another fall.

#133

z.m. - #47

Weather - 43 degrees, sunny, windy.

Ran 4 miles to the Zendo, meditated for 2.5 hours (as part of seshin), then ran 3 miles back to town. Legs a bit tired, but holding up from the increased mileage this week.

#134

z.m. - #48

Weather - 40 degrees, clouds, rain.

Last night I was telling myself that I had blundered by running too many miles this past week, which did not allow my legs to fully recover from the 15K race. I woke this morning thinking I would have to once again skip bike interval session #5, but surprisingly my legs felt somewhat better, not 100% but close to it. So I ran 1/2 mile to Cardinal and ran 3.5 miles on the treadmill as a warm-up. I then did the bike interval session, and finished off with another 3 miles on the treadmill. I ran about 2 of the miles between 5:56-6:26 pace, it did not seem too difficult, my aerobic fitness appears to be improving.

Afterward 5 sets of strength exercises, stretching, and 15 minute walk home.

#135

z.m. - #49

Weather - 60 degrees, clouds, windy, rain.

Ran 4.5 easy miles in warm weather, it started to rain on my walk home, so I had a dry run. My legs are still sore in the thighs from the race, it is time to fix that problem by cutting down the miles, and making sure I run easy. Tomorrow I plan on running 4 or 5 easy miles, and if I feel good by Wednesday I will do a hill session.

Afterward 4 sets of strength exercises, stretching, and 40 minute walk home.

#136

z.m. - #50