Adaptation and Balance

I started the year off with a great half: Houston in January, running 1:07:29 and demolishing my previous PR by 1 min 10 sec. Afterwards, I did some short tune up races to get ready for Cherry Blossom, which worked very well and I was very pleased with my effort and another new PR of 50:57 for 10 miles.  More so, I also placed well(20th) in the championship race.  Pikes Peek 10K followed 3 weeks after, which was a so-so race(I tied to the exact second my current PR of 30:43-same course, although I placed well-8th overall).  No question my 2 best performances this year(and of my entire running career thus far) are Houston and Cherry Blossom.  I am proud of those races and I think they have put me on a new level in my running.

I have noticed a few changes in my running over the last year: my endurance and threshold are improving a lot.  My threshold is moving closer and closer to 5:00 pace(I raced Cherry Blossom at 5:05/mile, and Houston was 5:08 pace).  Last year I did a bit more VO2-Max stuff where as this year I have been doing more threshold.  The results make sense.  Nevertheless, after Pikes Peek, I felt like jumping in the Swarthmore 5K on May 12.  I wanted to see what I had in me and possibly take down my 5K PR off of not very much 5K type training.  I did a few workouts after Pikes Peek, but they were not very fast-again they were more so my threshold pace.  So I went into the race blindfolded, just seeing what would happen.

The gun went off and I sprinted to the front pack of the fast heat of the mens 5K.  Aerobically, I felt fine, and was aiming to run 70s, which I ended up doing very consistently, going through the first mile in 4:40.  Then, 6 1/2 laps in, I pulled the plug and dropped out.  My left soleus started to tighten up and I pulled up just in time to not injure myself.  It had been tight the last few weeks, I've noticed.  Anything faster than 5:00/mile has seemed to feel just too fast right now, not to mention running in spikes.  And it makes sense, I am not a 5K runner right now.  4:40 is too fast right now, and it isn't natural for my body at this point, so it was straining.  I cooled down for a few miles, and that helped loosen it up.  Yes it sucks when this happens, but I have Grandma's Half Marathon on June 21 and I did not want to take away from that.  I honestly I feel really good about things right now.  It's hard to really listen to your body, and I have gotten quite good at it.  Similarly, last fall at Philly, I felt my body straining, and pulled out of that race as well, which later on I realized what a smart decision it was.

Last week I only got in 55 miles, but the week before was a solid 81 mile week however.  I should be able to get in some decent mileage this week, but just endurance stuff, no hard workouts.  Next week, hopefully I should be fine to do some threshold training.  I will only race Grandmas if I can do some solid threshold workouts before then though, and if my body is feeling good.  If my body is not ready, I will not force it.  I will not race, simple as that.  The key is to let my body guide me towards what it is ready to do.  This is the key to adaptation and keeping balance as a runner.  I always go by the simple rule that Olympian Paul Cummings told me once: "You should feel good running, if you do not feel good, do not run."

2014 USA 10 Mile Championship

April 6, 2014
Cherry Blossom 10 Mile
USA 10 Mile Championship

Time: 50:57
Average: 5:05/mile
Placing:
USA Championship: 20th 
Overall: 32nd

This race is always a good one.  But even better when it's a championship race.  The combination of the East Africans and some of the best US men always makes great competition.  The winning American placed 6th overall in the race.  8 East Africans placed in the top 10 overall, and a total of 12 East Africans were of the first 28 finishers.

This was a solid race for me.  My "A" goal was sub 50:00, and my "B" goal was sub 51:00.  I felt realistically I was in 50:30 shape, and was on that pace for much of the race, I just wasn't quite sharp yet to hold it the last 2 miles when Kieran and Conrad pulled away at mile 8.  I am glad I got the sub 51 though.  Before the race, I met the friendly Jake Krong, who resides out in Salt Lake City, Utah, and who finished ahead of me at Houston back in January.  He started out at the tail end of the lead pack, as well as Conrad, and I was just behind.  Kieran started out behind us and reeled us in later on.  I kept my sight on Jake, as I knew he was aiming for sub 50:00.  First mile was 4:53-ish, the lead pack had gone out conservatively as I wasn't far behind them.  But I knew it would break up and I hoped there would be people for me to run with.  We stormed across the Arlington bridge, looped back to mile 2 right around 9:59.  From there, I knew I wasn't quite sharp yet to maintain sub-5s, which Jake was flirting with.(you can read his blog post here, http://www.wasatchandbeyond.com, I am enjoying following his blog).  Kieran, Conrad, and I ran together for much of the race, and we went through 5 miles in 25:15.  It was good we worked together, because running alone after the first 5 miles of this race sucks.  There are few people on Haines Point, and it can be quite a grind.  We went through 10K in 31:21(5:02 pace), and we picked up a few runners, including Sergio Reyes(who was obviously having an off day).  Mile 8 I lost some ground on Kieran and Conrad, but kept pushing, trying to maintain contact.  It's hard, very hard at this point during this race.  You turn back to head towards the monument, and it's just a grinder.  The wind slightly went against us, though it was only slight, and thank goodness it wasn't the same conditions as last year.  I passed through 15K in 47:20 or something like that and knew I had to really finish strong if I wanted to finish in the 50:xx territory.  I heard Charlie Ban cheering at that point and he said something like "yell it out sloane"....I took his advice and yelled out loud to give myself an adrenaline rush and began to run as fast as I could without sacrificing my finishing sprint.  I had to run hard up "the hill" at the end too!  That hill is conveniently placed with a 1/4 mile to go.  Your legs are building up with acid yet you are starting to kick which I knew I HAD to do going up that hill and use my momentum going back down.  I hammered like hell up that thing and ran faster than I ever have before towards the end.  I certainly had a great kick.   This is perhaps the best thing that happened for me during this race, because my speed is improving, and it will bode well for Pikes Peek 10K in 3 weeks.  I was happy to cross the line in 50:57, 20th American in the championship.  This is my highest placing in a championship, which is also a great feeling.  In addition, it is a course PR for me by 1 minute.  Now I am ready to attack the 10K.  I also feel like with a little bit more sharpening and speed work I can get closer to 30:00 in the 10K right now(PR is 30:43), and, if there is good weather at Pikes Peek, that is the course to do it.    

Below are the top USA finishers:

1 CHRISTOPHER LANDRY 46:41 ANN ARBOR, MI $5,000.00
2 GIRMA MECHESO 47:22 W. CHESTER, PA $2,500.00
3 MOHAMED TRAFEH 47:27 DUARTE, CA $2,000.00
4 BEN BRUCE 47:33 FLAGSTAFF, AZ $1,500.00
5 TIM YOUNG 47:45 FREDERICKSBURG, VA $1,000.00
6 MATT TEGENKAMP 47:57 CONCORD, MA $800.00
7 JOSEPH GRAY 48:04 COLORADO SPRINGS, CO $600.00
8 TYLER MCCANDLESS 48:21 BOULDER, CO $500.00
9 IAN BURRELL 48:42 TUCSON, AZ $300.00
10 LUCAS MEYER 48:46 WASHINGTON, DC $200.00
11 MARK LEININGER 49:09 WASHINGTON, DC
12 BEN SATHRE 49:28 CHASKA, MN
13 CHRISTOPHER BARNICL 49:47 ALBUQUERQUE, NM
14 MARK ALLEN 49:51 WASHINGTON, DC
15 SEAN BROWN 50:03 50:03 AURORA, CO
16 JAKE KRONG 50:12 SALT LAKE CITY, UT
17 KIERAN O'CONNOR 50:30 ARLINGTON, VA
18 CONRAD LASKWSKI 50:32 BETHESDA, MD
19 CHRIS KWIATKOWSKI 50:45 WASHINGTON, DC
20 CHRIS SLOANE 50:57 GAITHERSBURG, MD
21 KEVIN SHIRK 51:31 WINCHESTER, VA
22 BRIAN FULLER 51:38 CAMP HILL, PA
23 DAVID ANGELL 51:41 BLUE RIDGE, VA
24 JERRY GREENLAW 51:44 ALEXANDRIA, VA
25 BERT RODRIGUEZ 51:56 CHARLOTTE, NC
26 EVAN JURKOVICH 52:09 WASHINGTON, DC
27 PAUL BALMER 52:12 WASHINGTON, DC
28 CARLOS RENJIFO 52:16 BALTIMORE, MD
29 MARK BUSCHMAN 52:29 FREDERICK, MD
30 JAKE KLIM 52:32 NORTH BETHESDA, MD
31 PHILLIPE ROLLY 52:37 MCLEAN, VA
32 ANDREW MADISON 52:42 CATONSVILLE, MD
33 DAVID WERTZ 52:46 ARLINGTON, VA
34 SERGIO REYES 52:49 PALMDALE, CA
35 WILSON KOMEN 52:50 WASHINGTON, DC

Upcoming Spring Season

The past 7 weeks I have averaged 85 miles/week, with some solid races during these weeks.  My focus has been on the Cherry Blossom 10 Miler, and using the races leading up to that as workouts.

2/03-2/09: 80
2/10-2/16: 89
2/17-2/23: 82
2/24-3/02: 97
3/03-3/09: 75
3/10-3/16: 92
3/17-3/23: 85

On March 15 I raced the Shamrock Townebank 8K.  I didn't feel great, but I wasn't surprised as I was in the middle of a 92 mile training week.  I wasn't sure how I was going to feel during this race, and whether I was going to actually be able to run it fast or just run it hard.  I hit a tick over 25:00 in 4th place, and pretty much ran alone the last 3 miles.  The wind was pretty bad too, which made things rough, but it was a good "B" effort.  The next day, I paced Christina in the half marathon.  I should have signed up as a pacer for the race, however I would have had to sign up as either 1:30:00 or another round number, and I knew Christina was going to run faster than that(based on her fitness somewhere between 1:27-1:29).  We started our first mile in 6:58 and worked the pace down from there.  Splits below:

6:58,
6:47,
6:47,
6:45,
6:44,
6:41,
6:41,
6:47,
6:49,
6:39,
6:38,
6:46,
6:43

She finished in 1:28, and her husband Tommy finished in 1:30, both new PRs for them.  I was very happy but not surprised by their results.  I then ran some more miles to get in 21 miles for the day, watching a bit of the marathon in the process.


Last week was a hard training week.  I did 2 hard track workouts, one on Wednesday and one on Saturday, and got in another 85 mile week.  It's good because I went into Saturday's workout not feeling fresh, and my rests were very short between intervals(90 seconds).

Monday: 8 miles easy

Tuesday: 12.5 miles, + strength training

Wednesday: AM: pool running 35 minutes
PM: 10 x 800 meters w/ 200 meter jogs between each, up to 2:00 rests:
2:34, 2:28, 2:26, 2:25, 2:23, 2:26, 2:23, 2:24, 2:24, 2:25, 9.5 miles total

Thursday: AM: 25:00 easy/PM: 45:00 easy

Friday: AM: 13 miles easy

Saturday: AM: 5 x 1600m w/ 90 second rests: 4:56, 4:53, 4:51, 4:54, 4:56, 10 miles total;
PM: 45:00 easy

Sunday: AM: 15 miles easy


I begin tapering this week and into next week for Cherry Blossom.  I really want to run well in this race.  My B goal is to run 50:XX, and my A goal is to crack 50:00, which is pretty ambitious, yet I feel like somehow it is possible, especially with the fact that Cherry Blossom is hosting the USA 10 Mile Championship this year, which brings fast racers from all over the country.  In addition, I may not do this race again next year, because I plan to devote an entire spring outdoor track season in 2015(Raleigh Relays is one on my list, which is around the same time as Cherry Blossom typically), focusing on the 10K and 5K.  So I'd like to completely crush it this time around.

-Sloane

The Past and the Present

"Follow me," I yelled back to the boys running.  I was in the middle of doing 1 mile repeats while the Quince Orchard Track Boys Team was doing 1/4 mile repeats.  The top boys were running close to my pace, so at times I was either chasing them down or running with them for at least part of my intervals.  Besides coaches Seann and Steve, I don't know anyone on my former high school's squad.  As I hammered repeat 4:50 miles, I overheard some of the runners saying "Who is that guy?"  It felt strange to me to hear that, and I suddenly felt nostalgic as 13 years ago I was a senior who knew everyone on that track, and everyone knew me.  I am a different runner now.  A much better runner.  My body has become sculpted and chiseled by thousands of miles underneath my feet.  My fitness is at a greater understanding.  I can now run countless repeat miles faster than I could ever run one.  As I got my trainers back on and out of my flats, I glanced at the top boys on the team, and said good job to them.  One glanced back at me, nodded, and looked me in the eye, and for one moment I saw myself staring right back at me, the young 14 year old boy who had yet to discover how strong of a runner he was to become.  The Trial of Miles, Miles of Trials, as John L. Parker says.

-Sloane  

The Importance of Weight Training for Runners

I'll start the week of 2/17-2/23, where I went to Virginia Tech and did a double 3K/5K workout.  It went very well, and I was satisfied with my efforts.  The 3K was just before 8PM on Friday, and the 5K followed on Saturday at 2:30 PM, so I had less than 24 hours rest between each event.  The 3K went out fast(my first mile was 4:34), and the race didn't feel natural to me.  The indoor air was a bit of a shock, as I haven't run an indoor race in 2 years.  However, it was awesome running on that track again, which is elevated and banked.  I ended up finishing 8th place in the 3K in a time of 8:48(averaging about 4:41 pace).  Not very fast, though technically a PR for the distance for me.  I don't race 3K much, it's an odd distance to me.  But it was a good way to get my legs worked going into the 5K the next day.  Including the warm up and cool down, I got in 8.5 miles for the day.  The next morning I did a solid session of foam rolling and stretching.

The 5K had no one else who had run the 3, so I was up against fresh legs.  I probably started out in 7th place or so.  But gradually, I began running down everyone.  I actually felt better than I had the day before. First mile was 4:45.  I moved my way up to 4th, then 3rd position.  I went through 3K in 9:01.  I wanted to try to break 15:00, but knew that was a bit ambitious and I was slightly falling off that pace.  Not to mention I now had to lap some of the other runners.  I then moved up to 2nd place, and because I was now lapping runners, I couldn't tell where the leader was.  I just grinded my way home, finishing in 15:13, 9 seconds behind the winner.  I immediately jogged off the track, put my trainers on, drank some gatorade, and went out for a 6 mile run on the huckleberry trail to get some mileage in.  I got in over 12 miles for the day, pretty wiped when I got back.  The next morning I did an 18 mile long run, 82 miles for the week.      

Then last Tuesday, I slipped on some damn ice during a run.  I fell splat flat on my back, and cursed to myself, gotta be more careful!  Always mind your surroundings.  I got up and felt my muscles had all tensed up, but otherwise I was fine.  I am more of a muscular guy(I like to think of myself built sort of like Meb, only a lot slower).  But thanks to all the strength training I do, my body was able to recover quickly.  In fact, I was able to finish the last few miles of my run, and got in 97 miles for the week(but no track stuff).  I am a big believer in strength training helping not only to prevent overuse injuries, but also when instances like falling randomly occur.  So I am going to talk a bit about the importance of weight training now.  I typically lift weights twice per week, and target the chest, arms, upper and lower back, glutes, hip adductors and abductors, obliques, and a ton of abdominal work.  It's all fatigue resistant exercises(less weight, more reps).  Many runners forego the arms and chest(especially females).  The fear is to bulk up, but if you do the right stuff, you won't bulk up, you'll lean out, and burn more fat at rest in the process(and therefore become more efficient, and more cut).  You'll also be able to run faster!  If you watch Deena Kastor in the 2004 Olympic Marathon in Athens, she worked her way up during the final miles of the race towards a bronze medal finish.  She believed that she wouldn't have passed everyone in the end to grab the medal if it weren't for her upper body strength.  She credited her rigorous strength training routine leading up to that race.  Some of the exercises I do include:

-pullups
-pushups
-bench press(light weight, more reps)
-abdominal crunches on stability ball
-side leg lifts for hip adductors, gluteus medius, and abductors(inner thighs)
-bridges(raising one leg at a time, targeting the lower back, glutes, and hamstrings)
-lower back lifts on stability ball
-squats and lunges(without weights)
-planks
-side body lifts(for obliques)
-medicine ball twists

Running trails also fits in this category(I am talking about REAL trails which help with stabilizing the ankles).  Roots will toughen your ankles up.  If you don't exercise the ankles, they become weak, and therefore you are more vulnerable.  If you always run on the treadmill, your body is not going to be more resistant to injury(despite the less impact).
 
This week I got the intensity going again, and yesterday I did a fast 6 x 200-6 x 400, with 200 jog(or 1-2 minute rests) between each rep.  It was good quality, and helped me work on my weakness(speed).  Splits below:

200m: 34, 
400m: 69, 
200m: 34, 
400m: 66, 
200m: 33, 
400m: 65, 
200m: 32, 
400m: 64, 
200m: 31, 
400m: 65, 
200m: 29, 
400m: 69

My next race will be the Townebank 8K in Virginia Beach on March 15.

Upcoming: The Virginia Tech Challenge Meet 2/21-2/22

On January 19, I made my opening scene for 2014 at the USA Half Marathon Championship, setting a new personal best of 1:07 and placing 56th.  It was a great opener and set up to what is to come this year.  Since then, I have recovered well, and have gotten back into my rhythm of training.

Between 1/20 and 2/02 I recovered by running 34 miles the first week(total of 4 runs), and 57 miles the second week(6 runs).  I did some pool running as well, and kept the runs at moderate paces.

2/03-2/16 I got the mileage up again along with a few workouts.  Weeks below.  

2/03-2/09:

Monday: AM: Pool Running 35 minutes/PM: 6 miles

Tuesday: 14.5 miles + Strength Training

Wednesday: Track: 8 x 300m w/ 2:00 rests:
51, 50, 49, 49, 48, 51, 49, 47, 9 miles total

Thursday: 6.5 miles

Friday: AM: 9 miles/PM: 5 miles

Saturday: 17 miles

Sunday: 12.5 miles

Total: 80 Miles

2/10-2/17:
Monday: AM: 10 miles/PM: Strength Training
Tuesday: AM: 8 miles w/ 8 x 1/4 mile hill repeats/PM: 6 miles
Wednesday: Track: 8 x 600m w/ 200m jog recoveries:
1:48, 1:45, 1:45, 1:45, 1:47, 1:45, 1:45, 1:45, 11 miles total
Thursday: 10 miles
Friday: 11 miles
Saturday: 13 miles
Sunday: 20 miles progression (2:05:00)

Total: 89 Miles

What's Next?

Rector Fieldhouse, Virginia Tech Indoor Track

I contacted my college coach, Ben Thomas last week as I wanted to get in some sort of short race as a workout during the end of February.  The Virginia Tech Challenge Meet seemed to fit perfectly, which is this Friday 2/21 and Saturday 2/22.  I was debating between the mens 3K and 5K races, which are on separate days.  I then thought, why not double up and do both?  It would be a terrific workout for me.  So, I have decided to go ahead and give both a shot.

The 3K is scheduled for Friday evening at 7:50 PM.  This is a short race, probably the shortest I can go in distance in order to run decently.  I haven't raced many 3Ks, but I am shooting for a target time of 8:30 give or take.  The 5K will be Saturday around 2:35 PM.  I really have no idea what I'll run after having raced a 3K less than 24 hours before, but I figure I can't go wrong giving it a shot and achieve a potentially great workout.  Again, these certainly aren't "big" races for me, but they are great opportunities to work in some quality training.  There are times where you run races to get fitter.

This should be fun!  I am looking forward to running on the awesome banked track I once trained/raced on during college.  I also got a new pair of spikes(the Saucony Endorphin LD4), and they held up well while I did 8 x 600m in them.  They are nothing but awesome.

  

Webcast Replay - USA Half Marathon Championships 2014