Workouts Jan 4 to Feb 7

The first 2 weeks after Jacksonville, I took it real easy.  I took 4 days of rest the week after.  My body felt fine, I was just tired.  Terrel(http://www.georgetownsportsmassage.com) helped work the kinks out from the race.  The recovery really helped.  Below is my progression the last 5 weeks.

RECOVERY 1/04-1/10:

1/04: rest
1/05: rest
1/06: 6 miles
1/07: rest
1/08: 5 miles
1/09: rest
1/10: 10 miles

Total: 21 miles

RECOVERY 1/11-1/17:

1/11: 6 miles
1/12: 10 miles
1/13: AM: 4 miles/PM: 8 miles(paced Michelle in 5 x 1200m workout)
1/14: 5 miles
1/15: rest/strength training
1/16: 5 miles
1/17: 15 miles

Total: 53 miles

After 2 weeks, I got my mileage up during Blizzard week.  Conrad and I had an epic run in the snow blizzard on Saturday.  We ran in the middle of the roads that were packed with snow.  No one was around except an occasional plow we had to watch out for.  We did run into someone who got stuck and we helped push their car out.  It was somewhere between 2:30-2:45 total time running.  We mapped out the course and it was 20 miles....in 3 feet of snow.  The photo speaks for itself how much fun we had.  I was pretty beat up after that weekend since it got me woken up to train again.

1/18-1/24:

1/18: 15 miles
1/19: AM: 5 miles/PM: 7 miles
1/20: AM: 5 miles/PM: 7 miles(paced Michelle in 3200m, 2400m, 1600m workout)
1/21: AM: 5.5 miles/PM: 5.5 miles
1/22: 10 miles
1/23: 20 miles w/ Conrad in Blizzard
1/24: 16 miles w/ Conrad

Total: 96 miles

After 3 weeks, I got back to speed work.  I had to do a lot of workouts on the treadmill the week after the blizzard, but I got it done at least.  The challenge was finding a treadmill that would go over 12 mph, which I was happy to find at L.A. Fitness.  I must have looked like a madman running 12.3 mph on the treadmill.  People stared.  Yeah, this is what it looks like when someone is training to push their body to its capacity.  

1/25-1/31:

1/25: 6 miles + Strength Training

1/26: AM: Treadmill: 800m, 1200m, 1 mile, 1.75 mile all @ 11.7 mph/0.5% incline (5:07 pace),
(8 miles)
PM: 5 miles

1/27: 6.5 miles

1/28: AM: 5 miles
PM: Treadmill: 4 Mile Tempo 20:32(5:08 pace), (9.5 miles)

1/29: AM: 5 miles
PM: Track: Drills + 8 x 100m sprints @ 95%, (6 miles)

1/30: AM: Treadmill: 4 x 600m, 5 x 800m, all @ 12.3 mph (4:52 pace), (10 miles)
PM: 4.5 miles

1/31: AM: 20 miles

Total: 86 miles

2/01-2/07:

2/01: Track: 2 miles of 50m sprint/float, (6.5 miles)

2/02: AM: Track: 4 x 300m @ 51-52, 9 x 400m: 68-70, (10 miles)
PM: 5 miles

2/03: AM: 13 miles
PM: 6 miles(paced Michelle in a few 800's...her last 800m was 2:35!)

2/04: AM: 5.5 miles
PM: 7 miles

2/05: AM: 6.5 miles
PM: Track: Drills + 4 x 200m sprints @ 33s each, (6.5 miles)

2/06: AM: Track: 2400m(7:37), 2400m(7:33), 1600m(4:52), (8.5 miles)
PM: 5.5 miles

2/07: AM: 20 miles + Strength Training

Total: 100 miles

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UPCOMING RACES:

Roland and I decided that the Indoor 5K at Virginia Tech on 2/20 would be a good opportunity for me to get in a short, fast race to get my legs ready for the real racing in March.  Though not the goal, we are also not ruling out that I could PR actually.  At first I was thinking of doubling the 3K and 5K, but it makes more sense to get the most out of the 5K.  The 3K is just too short right now and it isn't really going to do anything for me, unless I was focusing on short distances.  The 15K Championship in Jacksonville will be 3 weeks after this race, which is a distance I have never raced(minus the weird fluke Cherry Blossom distance last spring-looking forward to racing the FULL 10 Miles this time!).  It will be fun because I will have a good chance at finishing in a pretty good position and my goal is to compete really well, not worry too much about the time.  However, I can get a decent idea from the VTech meet if I run 14:40-14:50 for the 5K(PR is 14:49), that makes 20-30 seconds slower/5K feel a lot more comfortable to me.  3 X 15:10-15:15 doesn't sound too bad.  At the very least, it will give me confidence when the lead pack makes surges that I have the leg speed in addition to the strength I already have.  And the fact that the zone of 45:00-1:00 hour+ racing duration being my sweet spot right now.  

-Sloane

1:06

"So, tell me, what kind of workouts have you been doing?"

The rain came down as Fernando Cabada and I jogged on the streets in Jacksonville, Florida on New Years Day.  Just as we arrived to the hotel he asked if I had run yet and I happily joined him.  Cabada is from Fresno State, and could certainly be argued to be the darkhorse to make the US Olympic Marathon team.  He has trained and raced with the best of the best.  He has run 1:02:00 for the half marathon and 2:11 for the marathon.  He wasn't always at the top, he's worked his way up over time, and been at the sport a long time, so I was eager to listen to any advice/wisdom he had.  The sky darkened and the rain continued but it didn't interrupt our conversation about running and coaching.  Besides running of course, the thing Fernando and I had in common was coaching.  He told me how he wanted to devote more time to his own coaching, perhaps once his running career slows down.  We dabbled in training theory.

"I think my best workouts were 8 x 800m @ 2:23, 5 x 1200m @ 3:39, 16 x 400m @ 70-71.  I also did a 5 mile tempo in 25:55 in weather like this," I replied.

"Yeah, that's good!  What's your PR?"

"1:07:29."

"You'll PR Sunday."

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We jogged in circles on our warm up in the parking lot on the other side of the starting area.  The rain continued to come down.  I was cranky on my warm up, cursing to myself that it was raining-that cold annoying rain.  Stop complaining, I thought to myself.  Remember that 5 mile tempo you and Conrad did, in that cold rain, on the track???

60 elite men lined up at the starting line, with sprinkles of rain still coming down.  Thankfully, winds were nonexistent, and the temperature was flirting with 48-50 degrees.

BOOM!

The cannon shot off and we burst out sprinting from the starting line, like horses.  I immediately tucked in to the back of the large pack of runners going for the Olympic Trials Standard of 1:05:00.  I had to be careful, though.  Going over the red line could destroy my race.  The first mile was between 5:02-5:06(the pack was THAT big).  I didn't look at my watch, as I didn't want to think about time too much-I just wanted to run as hard as I could and leave nothing out there, but be as smart as possible at the same time.  I guessed I probably hit 5:05 or so my first mile.  I could feel the pack accelerate, and I was there....oh so there.  So close.  But stay within!  Stay in the zone.  I had to make sure I didn't go over the red line, for it could backfire and spit me out into a zapped bug.  By 5K, the pack began to pick up the pace as the leaders went through in 15:25.  This was a hair past my red zone, so I stuck with a group of guys that formed a second pack.  This is where I was smart, and I knew I was still rolling!  We went through 5K in 15:33.  I was now averaging 5:00 pace, so I had still run miles 2 and 3 in sub 5:00.

We continued to click off 5:00 pace.  I was working with Christian Thompson(who owns a 1:04 PR), Griff Graves, Jordan Kyle, Al Escalera, and Ethan Coffey.  Together we worked and could see the lead back beginning to get strung out a bit.  We began to reel runners in, going through 5 miles in just a tick under 25:00.  Mile 6 was 30:00 flat.  We passed through 10K in 31:16, and at this point I knew I had a shot of breaking 1:06:00 pace.  This is where I broke the race down by time.  I mentally told myself that it was 1:00:00 all out running.....and then 5 or 6 minutes of pain after that.  But, mentally, I just told myself, ok, 30:00 in, you're halfway there!   I calculated that I would be close to the 12 mile mark in 1:00:00.  We were flyin!

The second half of the race our pack broke up, and actually, there was only 1 guy who went ahead.  Thompson was having a rough day, and fell back unfortunately.  The rest fell back behind me, although I had one guy still running with me.  Mile 7-35:10.  Dammit, we both cursed.  Our pace had slowed-we were still rolling, though, in fact it looked like we were going to pass more people ahead!

Guys started coming back to us who went too hard in the beginning.  I tried to encourage them to latch onto us and work together.  There was something special about this race.  60 runners came out to this race to work together to get as many under the Trials Standard as possible.  The spirit was there for all of us to help each other and push each other.  Yes, running is an individual sport, but I cannot think of another sport where there is a similar atmosphere of 60 men trying to help each other achieve goals.  We were all tough men, but supporting each other is what we needed.  Mile 8 was 40:16.  I had to keep pushing.  I pressed on.

The runner started falling behind me as I approached mile 9(45 minutes into the race).  I was pretty much by myself now, but looked ahead to try and catch as many people as I could.  I passed through 10 miles in 50:32, and what do you  know?  It was a PR.  It was raining again now.  I threw off my gloves.  I was out in the open now, in the battle, and it was time to fight.  While at this point I knew it was probably out of the question today to make the Trials Standard, I knew I could run in the 1:06's which would be a PR(and 2nd for the day!).  This is where mental focus comes in.. The last 5K you have to focus, and the good thing was I had people to catch.  I then recognized a familiar runner.  Wait, is that? Holy shit, is that Anthony Famiglietti??  The former steeplechase Olympian was maybe 30 seconds in front of me.  I keyed off of him as I kept catching guys, some looked over their shoulder in surprise as I passed them.  Some looked dead from fighting the tough early pace.  The rain poured on.  By mile 11, I was grinding.  I was pushing, but still running slower those last few miles(5:10-5:15 pace).  Still, I caught runners.  I passed through mile 12 just under 1:01:00, and got ready for the final push.  The last mile fatigue had built in and I could only run so fast.  I was running as fast as I could with the best form possible.

Run as hard as you can.  Look ahead!  Fight!

Into the rain, I pressed on, pushing through fatigue and exhaustion.  The final drive toward home neared.  You go straight the last mile until you turn left which takes you onto grass before you turn into the stadium to finish the last 200m on a track.  I turned left, and ran on the grass as if thrown into a cross country race.  The mud I had to be careful of that I wouldn't slip!  I focused on just getting to the entrance to the track where the final 200m was.

Turning right into the stadium, I stepped onto the track for the final 200m where people cheered.  I saw the clock, and knew I had the 1:06.  It was a great feeling.  How far I've come!  I thought.  Was it 10 years ago I was running half marathons in 1:16?

Sprinting around the curve, I pushed as hard as I could to get to the line, and caught one final runner to finish in 1:06:50, a 40 second PR.  I averaged 5:05 per mile.

I crossed the line and stumbled, then gagged, doubled over in pain.  I gasped for oxygen.  I could feel the rush of blood through my entire body, delivering oxygen to my deprived muscles.  The pain went right through me.  The race director's brother held me up.  AGHHHHHHHH.  

"I'm OK," I said to him.  "Thank you."

Breathe...just breathe.  

It's an incredible feeling to feel truly alive.  



A BIG THANK YOU again to Richard Fannin, director of the race.  One of the best people I've met in the sport.  I shook his hand after the race.

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Sunday evening, I crashed at my friend Luis' place, who lives in Jacksonville with his wife, Danielle.  He and Danielle kindly took me out to a steak dinner-gosh did that taste good.  After having plenty of pasta leading up to the race, all I wanted was a steak.  It was good to relax and take a day before flying back.  I used to work with Luis and he is a professional body builder-so we always enjoy talking about how hard training is, or how different our training is lol.  But the connection is that we both put a lot of work into what we love, and that we can relate to.

2016 Schedule

I took a look at my 2016 race schedule, and it is exciting.  I plan to go back to Jacksonville for the USA 15K Championship on March 12.  It will be one month after the marathon trials, and, since I am not running the marathon trials, I may be able to place really well there.  The race this weekend also qualified me for the US Half Marathon Championship on April 30, in Columbus, Ohio.  And, of course I will be racing Cherry Blossom 10 Miler on April 3.  On February 19 and 20, I'm thinking of taking advantage as an alumni at the Virginia Tech Indoor Meet, doing the 3K on Friday, and the 5K on Saturday.  This will be more of a focus on getting a good workout rather than trying to run a fast time.  I did this in 2014, where I placed 8th in the 3K and placed 2nd in the 5K.  It would be fun to travel back to Blacksburg and get a nice long run in on Sunday in the mountains as well.  God, how I love the mountains.

I've got an awesome journey ahead of me.  Here's to 2016.

Going For It

There is a unique race I am running this weekend-the Jacksonville Bank Half Marathon.  It is unique, because it is a perfect set up for runners to qualify for the Olympic Trials half marathon standard of 1:05:00.  There are 104 elites entered in the race, 60 men and 44 women.  15 men have made the standard and running as a tune up, 45 are gunning for it.  I am proud to be one of those 45.

I am definitely going into this by feel, with the feeling that I will do my absolute best to make the most of it.  I want to run the race as strong as I possibly can, with absolutely nothing left in the tank by the time I cross the line.  Training has definitely gone well.  I posted my last 10 weeks of training below.  I feel very fit.  What I am hoping is that the combination of doing very high volume for the marathon training(august-october), and now doing more 4:40-4:50 pace workouts the last 2 months will give me a killer combination of strength and power in the 1 hour+ race distance.  Even getting my mile time down to 4:21 last May makes me more efficient, and chiseling my 5K down to 14:49 last May as well.  I did one last big workout on 12/23, and I feel very well rested after backing off 10 days before the race.

One thing's for sure, I will run as smart as I can, but will also hold NOTHING back.  I have worked too hard.

Article on the race: http://www.runnersworld.com/olympic-trials/elite-runners-flocking-to-florida-for-final-olympic-trials-qualifying-attempts

10/26-11/1: 86 miles

Mon: 9.5 miles

Tues: 6 x 800m: 2:25, 2:25, 2:24, 2:23, 2:23, 2:23

Wed: 15 miles

Thurs: AM: 4 miles/PM: 3 mile tempo: 14:55

Fri: AM: 5 miles/PM: 4 miles + 4 x 200m strides

Sat: AM: 8 x 600m: 1:46, 1:46, 1:46, 1:46, 1:46, 1:46, 1:46, 1:46

Sun: 18 miles

11/2-11/8: 86 miles

Mon: AM: 3.5 miles/PM: 3200m of 50s: 10:09

Tues: 4 x 1200m: 3:36, 3:36, 3:36, 3:36

Wed: 15 miles

Thurs: AM: 5 mile progression w/ Conrad: 26:15/PM: 3 miles

Fri: 8 miles + 4 x 200m strides

Sat: AM: 6 x 800m: 2:23, 2:23, 2:23, 2:23, 2:23, 2:23/PM: 3 miles

Sun: 19 miles

11/9-11/15: 68 miles

Mon: AM: 5 miles/PM: 4.5 miles + 8 x 200m

Tues: AM: 5.5 miles/PM: 4 miles + 1600m: 5:07

Wed: 15 miles

Thurs: 6 miles

Fri: 5 miles + 4 x 200m strides

Sat: 4 miles

Sun: USATF 12K CHAMPIONSHIPS: 37:37, 25th, 5:02 pace

11/16-11/22: 48 miles + 2 pool runs(recovery week)

11/23-11/29: 60 miles

Mon: 4.5 miles

Tues: 6.5 miles

Wed: 5.5 miles

Thurs: Turkey Chase 10K: 31:30, 2nd place

Fri: 5 miles

Sat: 7.5 miles

Sun: 20 miles w/ Conrad

11/30-12/6: 100 miles
Mon: AM: 5 miles /PM: 3.5 miles
Tues: 4 x 1600m: 5:20, 5:07, 5:00, 4:59
Wed: 16 miles
Thurs: AM: 3 mile progression: 15:24 /PM: 7 miles
Fri: AM: 6.5 miles /PM: Drills + 8 x 100m sprints @ 95%
Sat: AM: 16 x 400m: 72, 72, 70, 70, 71, 70, 71, 71, 72, 70, 71, 70, 70, 70, 70, 71
PM: 7 miles
Sun: 20 miles

12/7-12/13: 95 miles
Mon: AM: 5 miles /PM: 4 miles
Tues: AM: 8 x 800m: 2:27, 2:27, 2:26, 2:26, 2:26, 2:25, 2:27, 2:26
PM: 3.5 miles
Wed: 15 miles
Thurs: AM: 5 mile progression: 26:04/PM: 7.5 miles
Fri: Drills + 4 x 200m sprints @ 95%, 31, 31, 31, 30
Sat: AM: 4 miles
PM: 11 x 600m: 1:48, 1:47, 1:46, 1:46, 1:46, 1:46, 1:46, 1:46, 1:48, 1:47, 1:47
Sun: 20 miles

12/14-12/20: 96 miles      

Mon: AM: 5 miles/PM: 5 miles

Tues: 5 x 1200m w/ 400m jog between: 3:39, 3:39, 3:39, 3:39, 3:39

Wed: AM: 15 miles/PM: 6 miles

Thurs: AM: 5 mile progression with Conrad: 25:55: splits 5;17, 5:14, 5:13, 5:06, 5:03

PM: 4 miles

Fri: Drills + 3 x 300m sprints @ 95% (48 seconds each)

Sat: AM: 8 x 800m: 2:28, 2:25, 2:24, 2:23, 2:23, 2:23, 2:23, 2:22

PM: 7 miles

Sun: 18 miles

12/21-12/27: 60 miles      

Mon: 4.5 miles

Tues: 12.5 miles

Wed: 800m: 2:30, 1200m: 3:44, 1600m: 4:56, 1200m: 3:39, 800m: 2:24, 800m: 2:22

Thurs: AM: 4.5 miles/PM: 4 miles

Fri: 9 miles

Sat: rest

Sun: 14 miles

12/28-1/3: 37+

Mon: 5 miles

Tues: 10 miles

Wed: 6 miles + Drills + 8 x 100m strides

Thurs: 7 miles 

Fri: 3.5 miles

Sat: 5 miles + 4 strides

Sun: JACKSONVILLE BANK HALF MARATHON

Training 12/14-12/20

Last week was a tough training week.  On Tuesday, I did 5 x 1200m and progressed each lap, hitting 74, 73, 72 for 3:39 on each one.  The thing that has been building my confidence in doing these workouts is that there are only a few days between them.  On Thursday, Conrad and I met in a cold rain to do a 5 mile progression.  Conditions were absolutely miserable, and we were delighted that both of us showed up to make it less miserable...or at least be miserable together.  I wanted to start out comfortably around 5:20 pace and progress to 5:00 pace, and we did nearly just that, hitting 25:55 total time.  On Saturday, I did 8 x 800m before heading up to NJ with Beth for my cousin's wedding.  I had just enough time to squeeze in a 2nd run on the treadmill at the hotel before the wedding.  I ran on the treadmill and clipped along at 6:15 pace, then got ready.  Then Beth and I danced at the wedding.  Sunday, I got up as early as I could to get a nice 2 hour long run in NJ-to get back in time for brunch.  I was exhausted after the weekend, to say the least.  I don't know how I do it sometimes.

I saw Terrel on Monday-our last couple of sessions have been breakthroughs for my body and mind.  I have begun to learn how to access the parasympathetic state, which is allowing my body to receive the massage and no longer resist it.  I am experiencing much more effectiveness from it this way, and my body feels more whole from the work.  There are muscles that are extremely tight, and others more loose.  With continuous work eventually I think all those muscles can become more loose, and I will feel as close to perfect as a runner can feel.  That is what I feel I am achieving-near perfection of the body.  To get every single little piece, the details, all together is what enables a runner to run completely up to that line, and push towards limits.  

Below is my training from 12/14-12/20.      

Monday: AM: 5 miles/PM: 5 miles

Tuesday: 5 x 1200m w/ 400m jog between: 3:39, 3:39, 3:39, 3:39, 3:39

Wednesday: AM: 15 miles/PM: 6 miles

Thursday: AM: 5 mile progression with Conrad: 25:55: splits 5;17, 5:14, 5:13, 5:06, 5:03

PM: 4 miles

Friday: Drills + 3 x 300m sprints @ 95% (48 seconds each)

Saturday: AM: 8 x 800m w/ 400m jog between: 2:28, 2:25, 2:24, 2:23, 2:23, 2:23, 2:23, 2:22

PM: 7 miles

Sunday: 18 miles

Total: 96 Miles

Training the Body + Mind

After the 12K Championship on 11/15, my coach and I sat down and talked about where to go from there.  Things are always interesting with my running, I'll say that.  I have a solid built up foundation of marathon training from the late summer/fall, and one thing I have noticed is that it has made me even tougher/stronger physically than before.  The amount of workouts I have been able to do during the week now are something I never could have done years ago.  It's like the marathon training just makes me super strong-and I have the foundation to handle the amount of intensity later on.  While my volume isn't crazy high right now, it doesn't need to be.  But I've still been coasting around 95-100/week-I'm pretty comfortable with that combined with hard speed work.  My long runs aren't very fast right now, but they don't really need to be either.  The track work, threshold, even sprinting and other sharpening stuff is what I am working on now.  We'll continue to work on my racing sharpness all the way towards April.  We're basically in quality phase now, after the base from the fall.

Training the Body and Mind

I have begun working with Terrel Hale(http://www.georgetownsportsmassage.com/), who is a fantastic sports massage therapist and who also specializes in Active Release Techniques and Active Isolated Stretching.  Terrel knows the level of running I am at and am trying to get towards.  He is working with me on practicing breathing and the parasympathetic state.  The parasympathetic state is where the body is letting the massage do the work-which is hard for me to do!  It takes time.  I am learning more methods of training myself to relax my body, and to focus on my breathing.  I am also taking this focus towards mentally visualizing what a certain pace might feel like, and visualizing achieving my goals.  My coach and I have talked about this too.  Days after I see Terrel, I feel so much more fluid and more efficient on my runs.  The reason I would recommend Terrel is that he cares about your goals.  He knows what I am trying to achieve and because I am serious, so is he.  Ultimately, I know the combination of hard training, my coach, massage, diligence, and mental training can help me achieve my ultimate potential as a runner.  I am approaching the highest level of dedication the athlete needs in order to get the most out of everything.  I now have all the pieces that I must begin to use to put together.  If you are a serious athlete who is serious about achieving goals-and your potential, contact Terrel.  Please check out his website: http://www.georgetownsportsmassage.com/.    


The past few weeks of my training are below:


11/30-12/6:

Mon: AM: 5 miles /PM: 3.5 miles
Tues: 2 mile warm up, 4 x 1600m w/ 400m jog between: 5:20, 5:07, 5:00, 4:59, 2.5 mile cool down
Wed: 16 miles
Thurs: AM: 2.5 mile warm up, 3 mile tempo: 15:24, 2 mile cool down /PM: 7 miles
Fri: AM: 6.5 miles /PM: 2.5 mile warm up, 8 x 100m sprints @ 95%, 2.5 mile cool down
Sat: AM: 2 mile warm up, 16 x 400m w/ 400m jog between: 
72, 72, 70, 70, 71, 70, 71, 71, 72, 70, 71, 70, 70, 70, 70, 71. + 1.5 mile cool down
PM:  7miles
Sun: 20 miles

Total: 100 Miles

12/7-12/13:

Mon: AM: 5 miles /PM: 4 miles
Tues: AM: 1.5 mile warm up, 8 x 800m w/ 400m jog between: 2:27, 2:27, 2:26, 2:26, 2:26, 2:25, 2:27, 2:26, 2 mile cool down
PM: 3.5 miles
Wed: 15 miles
Thurs: AM: 2 mile warm up, 5 mile tempo: 26:04, /PM: 7.5 miles
Fri: PM: 4 mile warm up, 4 x 200m sprints @ 95%, 31, 31, 31, 30, 3 mile cool down
Sat: AM: 4 miles
PM: 2.5 mile warm up, 11 x 600m w/ 400m jog between: 1:48, 1:47, 1:46, 1:46, 1:46, 1:46, 1:46, 1:46, 1:48, 1:47, 1:47, + 2 mile cool down
Sun: 20 miles

Total: 95 Miles

USATF 12K Championship: Fuel in the Fire

USATF 12K Championships

Alexandria, VA

Place: 25th

Time: 37:37

Pace: 5:02

It came back.  That hunger.  That fuel.  The zone.

The US 12K Championship went better than expected.  I think if it was 15K it would have gone even better.  I wasn't sharp enough to go faster but I was able to maintain a solid 5:02 pace for 7.5 miles.  It was a good effort that broke me free of the long marathon training just behind me, and I felt like I could improve on that 5:00 pace range I was running, under 5:00 pace with a little more sharpness.  I also knew this was something the marathon training had produced-a newer form of myself, hungry to run fast now with the long running to back me up-even with an unfinished marathon-the training was still completed.  I was also happy about the place.  To snag 25th in a championship race is really solid and I am proud of the way I competed.  I noticed I felt hungry for more after.  I felt a yearning to work on my zone.  15 kilometer, 10 mile, 13.1 mile racing.  My sweet spot.  I immediately began to feel like I could build a lot off this race.  And I was enjoying it.

It's time to get in my zone.  I talked to Roland over the phone over how good I felt during this race, and how I feel like this spring I am ready to do some serious damage in the 15K-13.1 racing zone.  I feel strong, recovered from the defeat in Chicago, and rejuvenated with a spirit full of fuel.  I feel it inside.  I have it.  I just need to go out there and use it! 

We talked over my racing schedule, and I contacted a man named Richard Clark Fannin, thanks to my good friend Jerry Greenlaw.  Richard is the director of the Jacksonville Bank Half Marathon, and on January 3rd, 2016 he has put together an Olympic Trials Qualifying Project-a shot for US athletes to achieve the grueling 1:05:00 standard.  Just because he's simply awesome, he has a pacer, top US runner Tyler Pennel, who will run the sub 1:05:00(4:57 pace) standard, and so many great runners are running this.  It's too epic to pass up, so I decided the hell with it and go for it.  I do not have super high expectations-1:05:00-the Olympic Trials mark is a tall task.  I ran 1:07:29 2 years ago this coming January.  BUT, with numerous 1:06 guys in the race, there is no doubt there is a chance I could PR...and I do have a shot.  Hell, if I feel good running 1:05 pace, of course I'll go for it.  But my ultimate goal is to get the most out every race and my training-whatever that ends up being.  There will be some differences from last year.  There will be no concentration on 5K PRs next spring, unlike last year when I got into the 14:40's for the first time.  That was good last year but change is good.  You have to change things up to continue to develop.  There are 4 major races between January and April I am now looking at.  The outlook on the schedule is below.

January 3: Jacksonville Bank Half Marathon Olympic Trials Qualifying Race
Jacksonville, Florida

March 12: USATF 15 Kilometer Chamionships    
Jacksonville, Florida

April 3: Cherry Blossom 10 Miler
Washington, DC

April 30: USATF Half Marathon Championships
Columbus, Ohio

After the spring will be a targeted endurance segment, followed by the return to marathon specific training for the fall towards Marine Corps-with the intention to win the damn race.

This week I am racing the Turkey Chase 10K as a workout.  I just want to run to win.  Then it's back to more workouts heading into 2016.

Dream on.  Train.  Find Your Strong.

-Sloane

Visualization

"It's the hardest thing in the world to believe in something." - Steve Prefontaine

October 25, 2015
Drum drum drum drum drum...  The drummers at the 14th street bridge played along as the leader in the distance came into sight.  I watched the leader, and eventual winner of the Marine Corps Marathon run by.  While I was out on a mission to cheer on my runners and clients I coach, I was also studying the course and the top runners in the race.  I rode my bike downtown and really studied the course, the hills, the ups and downs and flats.  Marine Corps is a fair course.  "Go Brian!", I cheered on my friend Brian Flynn.  He looked good-in shape.  He went on to grab 3rd place in 2:26-high, which impressively was actually more of a training run he was using for the California International Marathon, which he will race in early December.  The winner went on to run 2:24.  Brian and I have run identical races in almost every distance-we both have run in the 14:40's for 5K, 30:xx 10Ks, and 1:07 Half Marathons.  We go back and forth cheering each other on in various races throughout the year.  We are few of the Montgomery County runners left in our high school class of 2001 still training hard at this sport-he ran for Damascus, I ran for Quince Orchard.  We were never the state champions-we were good enough to make the all county teams.  Most of the other good runners(and runners that were better than we were) from our era stopped running after college, got injured, or got busy with life in general-kids, jobs, etc.  Brian and I weren't great runners in college(I was really not good at all), but we have gotten a lot better because we have stayed with the sport of running, continuing to train over the years, running 100+ mile weeks, for whatever reason.  You can call it addiction to competition, or training to find out one's limits.  Or passion to fulfill potential.  I think it makes us better people as a whole.  I always smile when I get a text from Brian if he is in town to go for a 20 miler together.  We'll run low 6's like we always do-and complain together about tough weather or whatever.  But we'll get it done.  No excuses, and that's why we keep getting better.  I think we motivate each other that way-we know we both are still at it and keep going, even though we don't run together that often.  I then saw Dickson Mercer, a GRC runner who ended up finishing a strong 16th.  Dickson has given me a lot of advice about the marathon and he has seen a lot of my improvement since 2009.  He is a very knowledgeable runner in the sport.  So, it was great to cheer on these guys.  It was a great day for spectating.  My runners did well, and my top marathoner, Marcus Jones, ran a PR of 2:50 to grab 53rd overall.

After a tough weekend in Chicago, I took a little bit of a break for 2 weeks.  I still did some light running and cross training(road biking), and it felt good to just relax and get my legs back underneath me.  This week, I began to feel more like myself.  Roland and I had a really lengthy conversation about the next steps and where I am in my overall fitness and development.  As I said in my last post, there is a lot of fitness gained from the training cycle despite the marathon not going as planned.  We agreed that doing a race like Marine Corps would give me a really good chance to win.  "If you start thinking about going into the race with the intention to win NOW, you will have the mental edge," he said.  He went on, "Let's work on winning the local race first, then move on to one of the big international races again.  Marine Corps is the perfect set up for you."

I think during the conversation, we found the answer perhaps to what I need to really do going forward, as explained below:

While the training cycle was a success, there are areas I need to improve in.  I need to run both faster AND slower.  "We need to get you to run faster on your quick runs, but ALSO slower on your longest runs."
Roland went on, "You got a little excited during that 26 mile run, and ran it a bit too quickly.  I think that cost you the race in Chicago."  Deep down, I knew he was right, but I also knew that I am getting this piece by piece.  Perhaps the only way of figuring this out was to push the envelope.  It's always been my style.  My first goal was to master the 26 mile run in training, and I accomplished that...it was just a bit too quick.  Roland understands that, too-sometimes it takes piece by piece.

But also....I need to run faster.  "You've gotten comfortable running 5:30's in training, we need to get you to run like, 5:15's for some of these quick 16-20 mile runs. And you'll have to really bust your ass on these runs, it won't be easy, but it will also stimulate to run the longer runs slower."  I've kind of gotten stuck in the 5:30 pace zone for the quick runs.  The other piece to this is lengthening the long runs to 28-30 miles, and that perhaps would help me to run the "shorter 16-20" runs faster as well.  Perhaps they both will help each other.

So the next step in training might be instead of running 5:50 pace for 26, would be to stick to low 6's for the distance, and whatever pace makes sense if I lengthen the longer runs up to 28-30 miles.  But then if I can run 5:15 pace for the quick 16-20 milers, the range extends from lets say 5:15 for the quick runs to 6:15 for the longest runs.....instead of what was 5:30-5:50 for this cycle.  The difference is 1:00/mile vs only 20 seconds/mile difference.  You see what's happening here though, Roland and I are starting to talk about paces and times that at one time seemed impossible or unrealistic-and now somehow this looks achievable to me.  Yes, I'll have to bust my ass.  Roland will raise my mileage 10 mi/week(which actually is only an 8% increase).  We'll shoot for 110-115 per week as opposed to 100-105 per week during the endurance segment over the winter, and 130 per week as opposed to 120 per week for the marathon peak.  The speed workout volume will increase as well.  This all seems doable.  "You're ready for it," he said.  "You are ready for the highest level in training."

The other thing that is happening, is that I am faster in all aspects of the shorter distance training and speed workouts.  I've done stuff like 3 x mile in 4:40 a piece or pace cut downs like 2:30/2:15 800 splits.  I am finding that 4:50's is becoming more tempo like effort now...which used to seem to be 5:00's.  Moving forward, Roland is giving me a sharpening 3 week period leading up to the US 12K Championships.  We talked over that it would make sense to do the race, since I have been feeling good this week.  This week, October 26-Nov 1, is the first week I felt really good in a while.  On Tuesday, I did 6 x 800m in 2:25, 2:25, 2:23, 2:24, 2:23, 2:23, with 400m jog recovery.  On Wednesday, I did a hilly 15 miler in Boyds.  It poured rain and I got soaked on my climb back up the arduous hills.  As I climbed the hills, I found myself visualizing winning Marine Corps.  On Thursday, I did a 3 mile tempo in 14:55 at the AU track.  Splits were 4:59, 4:59, 4:56.  Saturday will be 8 x 600m.

The trials of miles, miles of trials...