1/14-1/20: 91 Miles/Week(again)

Hit another solid week that came out to the exact mileage as last week.  Runs are continuing to progress and did some 800s on wednesday, which was a start to more specific goal pace.  Nothing crazy yet though-just getting stronger.  Looking foward to another solid week with improved workouts.  It feels good to have not raced in the past 2 months, and just train right now.

Mon: AM: Pool Running 45 minutes
PM: 10 miles 67:00(Edwards Ferry/Whites Ferrry Loop)

Tues: AM: 11.5 miles(hilly run on roads in Boyds)
PM: 6 miles(Treadmill)

Wed: PM: Track: 2.5 mile warm up,
8x800m: 2:35, 2:30, 2:28, 2:28, 2:30, 2:29, 2:30, 2:30, 2 mile cool down

Thurs: AM: 11 miles(towpath)

Fri: AM: 17.5 miles(Sycamore-Whites Ferry Loop), 6:30-6:40 pace

Sat: AM: 7.5 miles(road)
PM: 4 miles(road)

Sun: AM: 15 Miles(towpath)
PM: Strength Training

TOTAL: 91 MILES

1/7-1/13: 91 Miles/Week

Last week I missed 2 days because of an awful stomach virus.  I'm not sure if it was food poisoning or just remnants of the flu I had last month.  Either way, it sucked, and I lost weight in the process and got weakened.  Nevertheless, I still managed 66 miles in 5 days, and am certainly getting my mileage up again.  It has also taken me a little while to get my pace back, and I've been doing plenty of slow 7:30 pace runs.  However, this week I got back into 6:00-7:00 pace on more runs, and am feeling better and stronger again.  I also totaled 91 for the week, which I'm happy about-my highest mileage since this past fall.  On Saturday I did Jake Klim's 17.5 mile loop: starting at Sycamore Landing Road in Poolesville, heading North on the towpath to White's Ferry, and looping back to Edward's Ferry and back to Sycamore on the towpath.  It's a really nice loop all on soft surface.  I also got in some hill repeats this week which I think got things going again.  I have done a few track workouts(10x200m and 8x400m), but nothing that says I am ready to race yet.  Thus, I am not racing the MD Indoor Meet next weekend.  I am not ready to compete yet and I'd rather concentrate on the Shamrock Half in March as my 2013 opener.

1/7-1/13:

Mon: AM: 8.5 miles easy/
PM: warm up, Hill Repeats: 5 x 90 second hill, cool down, total 6.5 miles

Tues: AM: Pool Run 45 minutes/
PM: 8 miles easy

Wed: AM: 5 miles easy/
PM: Track: warm up, 10 x 200m, cool down, 6 miles total

Thurs: AM: Med-Long Run 15 miles 1:44:00

Fri: PM: 11.5 miles easy

Sat: AM: Long Run 17.5 Miles 1:57:00

Sun: AM: 12 miles easy

TOTAL: 91 Miles

The 2013 Race Plan

I have thought very hard about the year 2013, and because of that I have been unable to post for quite some time.  In addition, I had a rough time a few weeks ago, when I got hit with the flu.  Although I actually only missed 4 days of running, and rebounded pretty well.  But it was a pretty rough sickness, and it has taken another week for myself to get back on track.  These past few days I was up in the mountains of Westchester, NY visiting family.  Running up and down the steep, mountainous hills up there "woke" my legs up a bit.  I hit 78 miles this week, and got my first long run of close to 2 hours since the marathon.  Most of my runs have been slow though.  I have not done any speedwork except a few fartlek intervals.  But it will come back naturally as I get back into the swing of things.  I am also still pool running once a week and will continue to do so-I think it will help my training.

I was quite tired after I finished the Philly Marathon, and quite frankly, I needed some rest.  It was the finish to a 2-year drive-the way I look at it now.  2011 and 2012 were now, as I look back, a long continuous drive of training and racing.  The start of 2011, a 15:26 indoor 5K(a PR at the time), was the spark that drove a string of hard-earned races that followed throughout the next 2 years.  Coming out of 2012, I have shed another layer of skin, with new personal bests in all distances I have raced.  Some are stronger PRs than others, but at the end of the day the way I coach myself and the way I train is all about getting myself better as a whole to my utmost potential.  As I observe my performances, I have developed tremendously in 5K-13.1, but still just moderately in the marathon.  This to me, says something.

In 2011 and 2012, I split each year into 2 parts: the first part(Spring) was concentrating on 13.1 on down to the 5K, and the second part(Fall) was working on 10 miles on up to the Marathon.  This has brought me success and I have PRed in every event doing it this way.  However, my marathon continues to be the weakest(although I have brought my time down to at least a "decent" performance).  What I have been able to do is actually pretty incredible, now that I look at it.  I have been able to race and run personal bests in other events and still be able to run a marathon at the same time, during the same training cycles, and run a decent time.  But now I realize that I have gotten to a level where if I want to run a marathon "on par" with my other current bests, I must concentrate on only 26.2-and not throw in too many "distractions" during the cycle.  The day I do that I will be able to race the marathon up to my ability.

Well, I am not ready to do that right now.  

"Do what works."

I talked to Lucinda's husband, Andy(who trained under Brad Hudson and clocked 13:38 for 5000m during his competitive career) about what races to train for.  He said, "Do what works, Chris.  Do what you're good at right now."  This knocked some sense into me.

I felt an immediate sense of relief when I realized what I wanted to do this year.  It was very much a freeing feeling.  I need to do what works for me right now.  At this time it seems that the right thing to do is to devote a year towards training for nothing longer than 13.1.  If I concentrate on that, I can put ALL my energy into perfecting my current prime range.  I can really go all out now.  Anyone who knows me well knows that if I toe the line with them in a 10K, 10 Mile, or 13.1 Mile race, they best be running very hard to beat me.  And this is what I continue to immensely improve in.  I have more left in me to show on the track, and in the 10K-13.1 distances.  I can become dangerously better at these distances.

There is another reason. The Olympic Trials half marathon standard of 1:05:00 is something I am aiming for, and feel is attainable if I really focus on getting my speed down.  I have the schedule pretty much figured out, although there may be slight changes.  Certainly, I have the spring figured out.  I plan to open with the Maryland 3000m in January.  It'll be a good race to get my turnover going and my competitive edge back.  The prime races will be shamrock half, cherry blossom, and pikes peek.  The swarthmore track 5000m is always a great finish to the season and I'm able to hold my spring peak through that race.  I would like to do the USA Half Marathon Championships again, but I am nixing that to give hierarchy to a fresh fall season, concentrating on the Philly Rock N Roll Half in Sept, along with peaking for the Army 10 Miler and Philly Half in Nov.

2013 SCHEDULE

1.19.13 University of Maryland Indoor Track 3000m

3.17.13 Shamrock Anthem Half Marathon

4.07.13 Cherry Blossom 10 Miler

4.21.13 Pikes Peek 10K

5.13.13 Swarthmore College Outdoor Track 5000m

7.12.13 Midsummer Night's Mile

7.20.13 Rockville Twilighter 8K

8.31.13 Kentlands 5K

9.15.13 Philadelphia Rock n Roll Half Marathon

10.20.13 Army 10 Miler

11.24.13 Philadelphia Half Marathon

Rebuilding

As I began to gain life in my legs again just before thanksgiving, I realized that I hadn't done pool running for quite some time.  I used to do it when I was injured a lot, but also did it in college as a supplemental workout to improve cardio without the pounding.  I like to run freestyle without a belt.  After just my first run in the water, I felt 50% better.  Since then I have been doing it twice a week, with my running slowly coming back.  Recovery is relative.  For me actually running a few easy miles 3 days after a marathon helps clear out the gunk.  All my runs have been slow right now, easy miles.  It has taken about 2 weeks for me to feel more "normal" again.      

Week 1
11/19: Rest
11/20: Rest
11:21: Pool Running 40 minutes
11/22: 3 mile run
11/23: Pool Running 50 minutes
11/24: 6 mile run
11/25: 10 mile run

Total: 19 miles, + 90 minutes pool running

Week 2
11/26: AM: Pool Running 50 minutes, PM: 5 mile run
11/27: 5 mile run
11/28: Pool Running 50 minutes
11/29: 6 mile run
11/30: 5 mile run
12/1: 10 mile run
12/2: 8 mile run

Total: 39 miles, + 100 minutes pool running

The Journey Continues

11/18/2012
Philadelphia Marathon
Time: 2:35:09, PR
Place: 47th
1/2 Splits: 1:13, 1:21

I have never had so many mixed feelings about a race.  If you were to ask me 2 years ago how I felt about this race, I would have said it was one of my best races ever.  At the time I had never even broken 16:00 for a 5K, and my half marathon personal best was barely under 1:13, which was pretty much my first half's split yesterday.  There is one negative to getting better: You are your own worst enemy.  Now, my 5K is 14:58, and my Half Marathon is 1:08, not to mention all the other 8K, 10K, and 10 mile races in between.  My 5K pace 2 years ago is my pace for 10 Miles now.  I have gotten to a much different level, and it shows in every distance...except the monster 26.2.  It's as if my marathon time is trying to catch up with my other current performances...and currently it looks to be about 2 years behind.  Please don't get me wrong though, this is not a frustration rant-I am actually not unhappy about the race, it is simply an analysis on perspectives of different performances and levels of where I am at as a runner.

Despite running a 2+ minute personal best yesterday, 26.2 is currently my weakest event.  It is a race that (right now) is outside of my current prime.  I do believe, that if it was a 20 or 22 mile race, I would do far better.  The zone of running after those miles is a different kind of running-which I have not been able to master yet-this is something I am currently working on.  As a coach, I am not embarassed, rather, I am passionate to say this, because I think every runner, no matter what level you're at, knows deep down inside of them what they're capable of doing if they really dig deep.  For me, I do not believe my performance in the marathon is a mental thing, but more physical.  If my head wasn't right, I wouldn't be racing so well in every other distance.  My mind is trained and knows how to push its limits.  Of course this doesn't mean that I don't continue to train it. And I must keep doing so.  The physical part of the marathon for me is getting my body to be able to race the entire distance.  The last 10K I was just able to run-not race, at a training pace that is typical on an easy run for me.  It is really a more physical process of adapting the body to handle this demand.  I do believe, it can be done however.  I think it just takes more time than other distances.  Some people may think that I am being unrealistic with my goals.  But, the truth is, anyone who really knows what I can do will agree that I should be at least a 2:25 guy, if not faster.  There are guys who run 2:35, who have never broken 1:13 in the half.   

My first mile was 5:35(2:26 pace-slightly slower than goal pace), and went through the first half in 1:13(still exactly 5:35 pace).  I would have liked to go out slower that first mile, but I really don't think it was too fast either.  I felt comfortable, it did not feel too hard-I felt this was realistic to sustain for the entire distance.  I even thought about negative splitting perhaps(1:13, 1:12).  I was breathing comfortably, and chatting a little bit even with other runners.  Now, if I went out in 5:15 pace, I think then that I would have had to drop out eventually!  So, I think I did the best I could, and believed in myself and went for it.  Another thing, which Matias brought up with me, is race day nutrition.  A top notch Ironman athlete and 2:34 marathoner himself, EFS(First Endurance Liquid Shot) is his favorite, and recommends me trying.  Maybe the GUs I take just aren't cutting it.  I took 2 1/2, (1 roctane, 1.5 expresso).  I also drank water along the course-actually I drank pretty often, which I am super proud of myself for doing!  In the past, I have been very bad about drinking water during a marathon(and I honestly hate drinking while running), and I think I have mastered that now.  I even took some water after the first mile.  I give myself a lot of credit for being able to do this now.  But at Mile 18, something happened.  I had to go.  And I'm not talking about # 1 either.  So, I veered off course and found a spot.  It sucked, but I had no other choice.  Maybe the GU upset my stomach?  I had NEVER had to go during a marathon before.  But I really think I just had to go regardless of what I took.  It's not like the GU is a heavy meal-jesus-its just 100 calories of sugar-I feel like a donut or a cookie would have caused more problems.  And I didn't have any cramps or side stitches(thank god).  But that aside, maybe there is something better for me to take anyway.  I will look into it-and it's good to find the best possible nutrition option, even if it doesn't make a difference in performance.

Nevertheless, when I look back at previous marathons before this one, there are improvements made.  For one thing, as I mentioned earlier, I have taught myself to drink water during the race, and physically adapt to it.  My splits were 1:13, 1:21, which are yes, pretty uneven, but better than Marine Corps pacing last year which was 1:12, 1:24.  I have also made fitness gains from all of the training I have done the past year.  There are a lot of workouts I have done and a lot going on that has not shown yet, and this is a great way to move me into the year 2013.

When I crossed the finish line, I felt a lot. I hugged Beth and shed a tear, who has always been there for me. She knows how far I have come. And it has been far, indeed.  I think this marathon was the end of an era in training(in years) and the beginning of a new one.  It may have not reflected on the other current performances I have gotten to, but I think it reflected on years prior to those performances.  And those years were hardly fought, too.  Perhaps it is a summary of everything all together, or an average.  I do feel that 2013 will be starting a new chapter in my running career.  The half marathon is really in my sight now.  The 2016 trials qualifying window opens again in 2013(can qualify with half or full).  I have really high goals for the year and am looking at things for not only next spring, but next fall as well.  Up next will be a preview of the year 2013 and what races I have in mind. 

The old journey is over, but a new one is about to begin.

-Sloane

Test my will, test my heart..

Test my will, test my heart
Let me tell you how the odds gonna stack up
Y'all go hard, I go smart
How's that working out for y'all in the back, huh?
I've seen that frustration
Been crossed and lost and told "No"
And I've come back unshaken
Let down and lived and let go
So you can let it be known
I don't hold back, I hold my own
I can't be mapped, I can't be cloned
I can't C-flat, it ain't my tone
I can't fall back, I came too far
Hold myself up and love my scars
Let the bells ring wherever they are
'Cause I was there saying...

No, you can tell 'em all now
I don't back up, I don't back down
I don't fold up, and I don't bow
I don't roll over, don't know how
I don't care where the enemies are
Can't be stopped, all I know; go hard
Won't forget how I got this far
For every time saying…

-LINKIN PARK

The Work is Done

I am now 2 weeks away from the Philadelphia Marathon. There is nothing more I can do at this point to improve fitness. It is all about resting up and letting my body absorb all of the mileage and workouts I have done leading up to the race. 

The week started off soggy on Monday as I jogged 5 miles in a disgusting wet rain with the hurricane coming in.  Monday night, as the hurricane rolled through, thanks to Beth's treadmill, I got in a second run of 4.5.  Tuesday afternoon was another wet and gloomy 6.5 miles.  On Wednesday, I ran through the late afternoon after work on the Millenium Trail, finishing up a 10.5 mile run through Rockville's neighborhoods and seeing goblins and ghosts begin their trick or treating.  Thursday, the sun seemed to finally begin coming out, and I got in 8 at Great Falls.  On Friday it was even nicer and I had some time to drive out to White's Ferry and do a Ferries Loop in 68:00.  On Saturday, I booked one last hard run on the towpath at Pennyfield(for some reason I just love running hard here), which felt just slightly faster than marathon pace but something I probably could've sustained for about 30-35K if I had to.  After a 1 mile jog, I did 10.7 miles in 58:00, which ended up being 5:25 pace, running even the whole way.  I felt good and that I had hit my last workout on the nose.  On Sunday, I did an easy 17.5 at 7:00 pace.  Total ended up being 74 for the week.

I am now easing up completely and running purely by feel until the race.  I will be ready on 11/18.