The Training Cycle

"Where you're weak, you will be strong."

This is what my coach told me in a phone conversation on August 31 where I told him how brutal my 26 mile run on a hot and nearly 100% humid day in DC was, and how the run was quite a struggle.   The last 7 miles was a brutal climb up the CCT.  I got through it, somehow.  I was also supposed to double that day.  I thought to myself, several hours after this run, am I even going to be able to run this afternoon?  Later that evening, to my amazement I was running another 6 miles at a sub 7 min pace while it down poured rain to cool things off.  32 miles for the day.

The Long Run puts the Tiger in the Cat.

5 weeks later with another race under my belt I feel strong and ready to go.  For the past 5 months I have averaged close to 95 miles/week.  I have never been able to average this much for so long.  I could not have done this without the help of my coach, Roland.  I am the fittest I have ever been for a marathon, and when I compare to my previous marathon training cycles, this is by far the most successful one I've had.  Particularly, because I have been able to recover better and handle more mileage than I ever have: the combination of averaging high mileage and workouts.  Regardless of how I do in Chicago, I know I am fit as hell.  I will be ready to take my best shot next week.

Below is my training cycle for the past 15 weeks.  I am happy to share this and remember everyone's training is different.  The cycles constantly are changing for each individual.  Thanks to everyone for supporting and reading this blog-I intend to keep it pure.

6/23: 9 miles
6/24: 15 miles + Strength Training
6/25: AM: 4 miles, PM: 5 miles
6/26: AM: 12 miles, PM: 6 miles
6/27: 6.5 miles
6/28: 20 miles
6/29: 12 miles + Strength Training

Total: 90 miles

6/30: 15 miles
7/1: AM: 3 miles, PM: 5 miles
7/2: AM: 5 miles / drills, PM: 6 miles w/ 2 x 5:00 fartleks @ 5:20 pace
7/3: AM: Med-Long Run 17.5 miles, PM: 5 miles
7/4: 8 miles + Strength Training
7/5: 20 miles
7/6: AM: 12 miles, PM: 3 miles

Total: 100 miles

7/7: 15 miles (1:40)
7/8: 6 miles easy + Strength Training
7/9 AM: 4 miles easy, PM: 10 miles total: warm up run, drills, then 3 x 5:00 fartleks: 5:00 @ 5:20 pace, 5:00 easy run, 5:00 @ 5:18 pace, 5:00 easy run, 5:00 @ 5:15 pace, cool down
7/10 8 miles easy + Strength Training
7/11 AM: 4 miles easy, PM: 10 miles easy
7/12: 20 miles (2:16)
7/13: AM: 12.5 miles easy, PM: 4 miles easy

Total: 94 miles

7/14: 8.5 miles easy + Strength Training
7/15: AM: 18 miles (2:06), PM: 4 miles
7/16: 10 miles total: warm up run, drills, then 4 x 5:00 fartleks: 5:00 @ 5:20 pace, 5:00 easy run, 5:00 @ 5:18 pace, 5:00 easy run, 5:00 @ 5:15 pace, 5:00 easy run, 5:00 @ 5:10 pace, cool down
7/17: 15 miles
7/18: 11 miles easy + Strength Training
7/19: AM: 12 miles easy, PM: 4.5 miles easy
7/20: 22 miles (2:25)

Total: 105 miles

7/21: 6 miles + Strength Training
7/22: AM: Track: Drills + 1200m(3:50), 1600m(5:07), 2000m(6:25) w/ 1 lap jog recoveries
PM: 6 miles
7/23: AM: 12 miles, PM: 5 miles
7/24: AM: 17 miles, PM: 5 miles
7/25: AM:  7 miles + Strength Training, PM: 6 miles
7/26: AM: 16 miles quick: 1:32:00, PM: 5 miles
7/27: AM: 12 miles, PM: 5 miles

Total: 108 miles

7/28: AM: 10 miles, PM: 4 miles
7/29: AM: 4 miles, PM: 9 miles
7/30: AM: Track: warm up + Drills + 800m: 2:27, 1200m: 3:41, 1600m: 4:56, 1200m: 3:41, all w/ 1 lap jog recoveries, + cool down, 8 miles total, PM: 6 miles
7:31: AM: 16 miles, PM: 5 miles
8/01: AM: 5.5 miles, PM: 4.5 miles
8/02: AM: 24.5 miles (2:38)
8/03: AM: 11.5 miles, PM: 3.5 miles

Total: 112 Miles

8/4: AM: 7 miles + Strength Training, PM: 4 miles
8/5: Track: 2 x 600, 6 x 400, 6 x 200, all at 4:37 pace, with 1 lap jog recoveries, 11.5 miles total
8/6: AM: 3 miles, PM: 9.5 miles
8/7: AM: 12 miles, PM: 5 miles
8/8: AM: 5 miles + Strength Training, PM: 8 miles
8/9: AM: 10 miles, PM: 6 miles
8/10: AM: 18 miles quick: 1:41:00, 19.5 total, PM: 5 miles

Total: 106 Miles

8/11: PM: 6 miles + Strength Training
8/12: AM: 10 miles, PM: 5.5 miles
8/13: AM: 6 miles
PM: Track: warm up, drills, 2 x 2400m: 7:40, 7:38 (5:06 pace) w/ 1 lap jog between
8/14: PM: 17 miles
8/15: AM: 6 miles + Strength Training, PM: 10 miles
8/16: AM: 12.5 miles, PM: 5 miles
8/17: AM: 20 miles, PM: 3 miles

Total: 110 miles

8/18: 4 miles + drills, Strength Training
8/19: 10.5 miles
8/20: 3 x 5:00 fartleks @ 5:10 pace, 10 miles total
8/21: 9 miles
8/22: 8.5 miles + Strength Training
8/23: 7 miles
8/24: ANNAPOLIS 10 MILER: 1ST PLACE, 53:38(5:21 pace), 20 miles total, 
PM: 5 miles

Total: 75 miles

8/25: 12 miles + Strength Training
8/26: 10.5 miles
8/27: AM: 6.5 miles, PM: 15 miles
8/28: 8.5 miles + Strength Training
8/29: AM: Track: 4 x 1200m @ 3:39 each(4:52 pace),
PM: 5.5 miles
8/30: 10 miles
8/31: AM: 26 miles(2:47:00), PM: 6 miles

Total: 110 miles

9/01: 5.5 miles + Strength Training
9/02: AM: Track: 2400m(7:34), 1600m(5:02), 800m(2:29), 10 miles total,
PM: 6.5 miles
9/03: AM: 15 miles + PM: 5 miles
9/04: AM: 9.5 miles + PM: 4 miles
9/05: AM: 7 miles + Strength Training + PM: 5 miles
9/06: AM: 20 miles(2:08) + PM: 5 miles
9/07: AM: 11 miles + PM: 4 miles

Total: 108 miles

9/8: AM: 8.5 miles, PM: 5.5 miles
9/9: 5 miles + Strength Training
9/10: AM: 6.5 miles, PM: 3 Mile tempo on track(15:30) 5:10 pace
9/11: 9 miles
9/12: 7 miles + Strength Training
9/13: 4.5 miles
9/14: NAVY HALF MARATHON: 1:09:08(5:16 pace), 4TH PLACE, 20+ miles total

Total: 74 miles

9/15: AM: 3 miles, PM: 3.5 miles
9/16: AM: 8.5 miles, PM; 3.5 miles
9/17: AM: 8 miles, PM: 4 miles
9/18: 10 miles + Strength Training
9/19: 6.5 miles
9/20: 20 miles quick: 1:51:00, PM: 3.5 miles
9/21: AM: 10 miles + Strength Training, PM: 5 miles

Total: 86 miles

9/22: AM: 9.5 miles, PM: 5 miles
9/23: 16 miles + Strength Training
9/24; AM: 5 miles, PM: 6.5 miles
9/25: AM: 10 miles, PM: 5 miles
9/26: Track: 4 x mile w/ 1 lap jog recoveries: 5:04, 5:04, 5:01, 5:03
9/27: AM: 6 miles, PM; 5 miles + Strength Training
9/28: 20 miles easy, PM: 5.5 miles

Total: 103 miles

9/29: Rest/Strength Training
9/30: AM: 7 mile Tempo: 37:30, PM: 6.5 miles
10/1: 7.5 miles
10/2: 5.5 miles
10/3: 6.5 miles w/ 2.5 miles progressing to MP
10/4: 12 miles, + Strength Training
10/5: AM: 9 miles, PM: 6.5

Total: 61 miles

Upcoming: Navy/Air Force Half Marathon Sunday

August 25-August 31: 110 miles/week

Coming off the Annapolis 10 Miler, I went right back into high volume.  8/25-8/31 was a tough week, perhaps the toughest of all summer.  The heat and humidity got real high again.  But the humidity also seems to toughen me up-I seem to adapt well to it and it gets me very fit.  I like to think of it as an alternative to training at altitude.  I got in a 26 mile long run just to get in the distance, and so it didn't seem scary.  I had never done this in training, but I am pleased with how it went, especially since the conditions were hot and very humid.  I was surprised how well I recovered afterwards.

8/25: 12 miles + Strength Training
8/26: 10.5 miles
8/27: AM: 6.5 miles + PM: 15 miles
8/28: 8.5 miles + Strength Training
8/29: AM: Track: 4 x 1200m @ 3:39 each(4:52 pace), 8.5 miles
+ PM: 5.5 miles
8/30: 10 miles
8/31: AM: 26 miles(2:47:00) + PM: 6 miles

September 1-September 7: 108 miles/week

9/01: 5.5 miles + Strength Training
9/02: AM: Track: 2400m(7:34), 1600m(5:02), 800m(2:29), 10 miles
+ PM: 6.5 miles
9/03: AM: 15 miles + PM: 5 miles
9/04: AM: 9.5 miles + PM: 4 miles
9/05: AM: 7 miles + Strength Training + PM: 5 miles
9/06: AM: 20 miles(2:08) + PM: 5 miles
9/07: AM: 11 miles + PM: 4 miles

For the past 4 months I have averaged close to 100 miles/week.  I have built a very tough engine right now.  Tomorrow I will race the Navy/Air Force Half Marathon in Washington, DC and this will be my final tune-up leading into the Chicago Marathon, which is in 4 weeks.

The Annapolis 10 Miler, Enter the upcoming Fall Season

After 8 consecutive weeks of 90, 100, 94, 105, 108, 112, 106, & 110, it was time to get a short break from the mileage and bring it down a notch and jump in a race.  I got 75 miles this past week which felt pretty much like nothing, and did a moderate workout of 3 x 5:00 fartleks averaging at about 5:12 pace or so on Wednesday.  The Annapolis 10 Miler fit perfectly, which Roland had mentioned late spring as we talked over the training schedule and races.  Annapolis didn't feel as much of a race to me as a very hard training run, but maybe that's just my mentality as I get fitter, and the course, which was quite hilly.  I started out quite conservative(the plan was to go moderate first 5 miles, hard the second 5 miles).  A pack of 5 guys or so formed around me and together we worked through the early miles.  The early miles weren't very hilly, so the 5:25 pace I was running felt quite comfortable.  After mile 3, I started to get sick of running with the group and started throwing in surges.  Probably a bit earlier than I should have but I couldn't help it.  The pack I could feel was aching as I did so.  I was in control.  I would surge, and then coast as the pack would catch back up, but I could feel them breathing harder each time I did so.  Then near mile 4, I saw a long, mean, hill over the bridge.  I probably went too early, but I ate that hill up for lunch, it felt good running hard up the thing, starting to push myself a bit more, setting myself free.  I've always been a good hill runner.  Back in high school I remember how well I handled "the dip" at the State Championship meet at Hereford.  I pulled ahead up the hill and felt a gap begin.  But a few runners were not far behind, I could hear their footsteps.  I then held the lead from there.  I didn't know the course well, but it didn't matter much to me.  I would surge for a bit, then coast.  Surge then coast.  I made a dreadful U-Turn at mile 7 to charge back up a steep hill I just hammered down.  I then fell asleep a bit around mile 8, and that's when I heard footsteps.  A runner from behind was catching me, I could feel them coming.  My competitor caught me somewhere after 8, and we made our way to the bridge.  Try me.  I drafted off of him for a moment, then threw in a surge up the hill over the bridge as people cheered for us on the other side.  I could feel the runner hurt from the move.  He had worked hard to catch me, and now he was hurting.  I coasted again, and then felt him coming back.  I surged again, and then pressed the pace and pushed past mile 9 in a 5:10 split.  One more surge.  Time to lay the hammer down.  I ran hard towards the finish area, took a look back as I made one more turn, and knew I had won.  He was far back enough now, and had used everything he had left.  I turned another right to charge up a long hill, where spectators cheered.  I felt I had more in me, but relaxed and coasted in to claim the victory in 53:38.  The time was not fast for me, but this wasn't a time trial race.  The goal was to run hard and win tactically, and that's what I did.

"Congratulations," said John Astle, a member of the Maryland Senate representing Anne Arundel County, said to me.  "I was the very first winner of this race 39 years ago."  I was very honored to meet him and shook his hand proudly.  I did a little bit of research on him, and he not only is one of the founders of the Annapolis 10 Miler, but has helped the sport of road running in MD tremendously.  He introduced legislation in the early 80's to allow the use of public roads for organized races.  I have been meaning to send him an email to thank him for all of the work he has done.

I was later interviewed which is recapped here:

http://www.capitalgazette.com/sports/other_sports/ph-ac-cs-a10-082514-20140825,0,2092280.story

I also congratulated the 2nd place finisher for his efforts.  He was only 23, and has a bright running career ahead of him.

Afterwards, I felt like running a bit more, and probably ran too much.  I felt so good I ran another 8.5 miles after the race(kind of got into Forrest Gump mode-"I just felt like running!"), and to add to the 1.5 mile warmup I did pre-race, it ended up being a 20 mile morning.  To top it off, that afternoon I felt so good I went out for another 5 mile run to get in 25 total for the day.  Jesus.  A bit overkill, and Roland criticized me for it as I talked to him over the phone later that evening, but I was on a low mileage week, and probably just felt good getting some more miles in since I was so used to it from weeks before.  The overall mileage(75) was still quite low for how I've been training.

The next tune-up race will be the Navy Half Marathon in Washington, DC on Sept 14, which, to me, feels like I actually will be racing it.  The goal is to win that as well, which won't be as easy.  Nevertheless, I should be in the mix.

I will be back on high mileage this week, shooting for 110 again.  I have a 26 mile long run this Saturday, which will really help me feel like the marathon distance isn't scary.  Running the distance in training is something I have never done in the past.  I have feared the marathon distance.  Overcoming the fear is the key.  It's time to face these fears and conquer them.

8/4-8/17: 106 & 110 miles/week

These past 2 weeks went very well.  My fitness is improving, especially when I did the hard 18 miler I noticed myself getting into the "zone."  On 8/24 I am racing the Annapolis 10 Miler.  The goal is to get sharper and this run will help me do that, and get a week off from another 20-25 mile long run.  10 miles sounds like a sprint to me now.  I want to run this so I get the effort in, I don't really care about time, plus its a hilly course and the times will be slow.  Nevertheless I am looking forward to running hard.  Should be fun!

8/4: am: 7 miles + Strength Training
pm: 4 miles

8/5: Track: warm up, drills,
2 x 600, 6 x 400, 6 x 200, all at 4:37 pace, with 1 lap jog recoveries
11.5 miles total

8/6: am: 3 miles
pm: 9.5 miles

8/7: am: 12 miles
pm: 5 miles

8/8: am: 5 miles + Strength Training
pm: 8 miles

8/9: am: 10 miles
pm: 6 miles

8/10: am: 18 miles quick: 1:41:00(5:30's), + warm up/cool down= 19.5 total
pm: 5 miles

Total: 106 Miles

8/11: pm: 6 miles + Strength Training

8/12: am: 10 miles w/ Jake Klim
pm: 5.5 miles

8/13: am: 6 miles
pm: Track: warm up, drills, 2 x 2400m: 7:40, 7:38 (5:06 pace) w/ 1 lap jog between
8 miles total

8/14: pm: 17 miles in Poolesville

8/15: am: 6 miles + Strength Training
pm: 10 miles

8/16: am: 12.5 miles @ Riley's Lock, said hello to QO XC team
pm: 5 miles

8/17: am: 20 miles in Rock Creek
pm: 3 miles

Total: 110 miles

Pouring in the Work: 7/28-8/3: 112 Miles/Week

Got a double in 6 out of 7 days this week.  I was supposed to get another one in Saturday after my 24, but I was extremely tired and just ran a bit longer the next Sunday morning instead.  My mileage was right on for what Roland and I are shooting for, as well as the workout times on the track.  The track stuff isn't a big part of it, from what I at least feel anyways-the amount of work isn't a lot but this enables me to maximize my concentration on the long runs as well as getting in higher volume.  This week I will be continuing the doubles and aim for a fast 18 mile long run(towards marathon pace).  I am starting to feel the positive effects of the training-my paces are progressing.  And while it isn't the hottest summer, it still isn't cool and quite humid.  When Conrad(who is also doing Chicago) and I ran 24 on Saturday we were amazed how 6:20 pace felt quite easy.  As I build up this cycle, the distance of 26 miles I will run.  I see myself doing that long run close to 6:00-6:10 pace, which would really tell me a lot about my potential at Chicago.  In addition, the fast, hard runs like the upcoming 18 this weekend will be the real workouts that get me race fit.  I am now pouring in more and more strength and fitness at the rate of the above waterfall.

7/28: AM: 10 miles
PM: 4 miles

7/29: AM: 4 miles
PM: 9 miles

7/30: AM: Track: warm up + Drills + 800m: 2:27, 1200m: 3:41, 1600m: 4:56, 1200m: 3:41, all w/ 1 lap jog recoveries, + cool down, 8 miles total
PM: 6 miles

7:31: AM: 16 miles
PM: 5 miles

8/01: AM: 5.5 miles
PM: 4.5 miles

8/02: AM: 24 miles @ 6:20 pace (2:32:00) + 5 min jog (24.5 total)

8/03: AM: 11.5 miles
PM: 3.5 miles

Total: 112 Miles

7/21-7/27: 108 Miles/Week

This was my first serious week of the marathon training period.  I've begun doubling nearly every day(the target is 7 days a week).  It's not easy, but I'm getting into that rhythm and getting used to it.  Monday I was just plain tired, but after that I felt good.  I feel my fitness progressing now as my long runs will get faster.  This coming weekend I have a 24 mile long run.  I also will be running the marathon distance in training during this cycle, something I have not done in the past.  My total mileage per week during this training will be 110-120, no higher.  I feel good, and strong.

Monday 7/21: 6 miles + Strength Training

Tuesday 7/22: Track: Drills + 1200m(3:50), 1600m(5:07), 2000m(6:25) w/ 1 lap jog recoveries
+ 6 miles

Wednesday 7/23: AM: 12 miles + PM: 5 miles

Thursday 7/24: AM: 17 miles + PM: 5 miles

Friday 7/25: AM:  7 miles + Strength Training + PM: 6 miles

Saturday 7/26: AM: 16 miles 1:32:00 (5:45 pace) + PM: 5 miles

Sunday 7/27: AM: 12 miles + PM: 5 miles

Total: 108 miles

Time To Get Serious

"There's this pain, this aching, and going on and on and on. That's what divides a champion from a non-champion - having the guts to go through the pain barrier."

-Arnold Schwarzenegger

I do like certain quotes Arnold makes from the movie, "Pumping Iron."  While I know NOTHING about bodybuilding, I respect the amount of training that goes into it and going through the "pain barriers" Arnold talks about.  There are always new barriers to be broken down.  The current barrier that stands in my way is the marathon.  In order to break this barrier, I have to commit myself fully to it.  I did this back in 2005, when I ran my debut in 2:38:48 and actually committed my training to the race.  But also back then my 5K, 10K, and half marathon times were way slower, light years practically from where they stand now.  I knew in order to improve I had to work on getting those distances faster.  Heck, my 5K race pace back then was not even my half marathon pace NOW.  9 years later, I still look at my debut marathon race as  one of the key most important things I learned about myself as a runner.  It told me that I was a grinder-I could take mile after mile, obsessively pushing through barrier after pain barrier.  And I LOVED it.  But I also really needed to work hard on those other barriers of getting my other distance times better-especially with a lackluster college racing career(that I believe was underdeveloped) behind me.  Now, after doing a lot of hard work on those shorter distances, and with many breakthroughs in my half marathon time, I am ready to attack the marathon full force as the great marathon runner I know I am inside.  I have what it takes to break down the next barrier.  I just must commit to it.  The first step in that process is a good plan.  Roland is helping me to fill that process and making decisions like NOT doing the Rockville Twilighter 8K was one of them.  When I asked him about doing the twilighter, in his own words, he said to me, "It's time to get serious about the marathon, Chris."  Many people were surprised I didn't run the race because I always run that race.   In fact, minus last year's cancellation, this was the first year since 2007 I have not done the twilighter.  I jogged easy during to watch the race and cheer on some runners I coach.  The timing of races during a marathon training cycle are critical, as well as not sacrificing training in order to do a race distance that doesn't relate to marathon training at all.  It took me a long time to understand this, and I think the difference now is that I am just ready to make that commitment.  Below are my past 2 weeks training.

Training 
7/7-7/13: 94 miles
7/14-7/20: 105 miles

Mon 7/7: Med-Long Run 15 miles 1:40:00
(Club Hollow Loop starting from Edward's Ferry, last 6 miles hilly)

Tues 7/8: 6 miles easy + Strength Training

Wed 7/9 AM: 4 miles easy,
PM: 10 miles total: warm up run, drills, then 5:00 @ 5:20 pace, 5:00 easy run, 5:00 @ 5:18 pace, 5:00 easy run, 5:00 @ 5:15 pace, cool down

Thurs 7/10 8 miles easy + Strength Training

Fri 7/11 AM: 4 miles easy,
PM: 10 miles easy

Sat 7/12: Long Run 20 miles 2:16:00(Edwards Ferry/Whites Ferry Double Loop)

Sun 7/13: AM: 12.5 miles easy
PM: 4 miles easy

Total: 94 miles

Mon 7/14: 8.5 miles easy + Strength Training

Tues 7/15: AM: Med-Long Run 18 miles 2:06:00,
PM: 4 miles

Wed 7/16: 10 miles total: warm up run, drills, then 5:00 @ 5:20 pace, 5:00 easy run, 5:00 @ 5:18 pace, 5:00 easy run, 5:00 @ 5:15 pace, 5:00 easy run, 5:00 @ 5:10 pace, cool down

Thurs 7/17: Med-Long Run 15 miles 1:48:00

Fri 7/18: 11 miles easy + Strength Training

Sat 7/19: AM: 12 miles easy,
PM: 4.5 miles easy

Sun 7/20: Long Run 22 miles 2:25:00(Carderock to Georgetown/DC/VA and back)

Total: 105 miles