How Much Discomfort Can I Tolerate?!

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