2016 Cherry Blossom Runner Results!

Congrats to all who raced Cherry Blossom!  It was a tough windy day which made the times all that more impressive!

RESULTS:

Exavier Watson- 59:18, 112th place overall!
Craig Greene- 65:26, PR!, 11th in age group 50-54!
Tommy Leblanc- 1:12:08
Tracy Heichelbech- 1:17:33, 10th in age 50-54!
Lea Vikke- 1:17:54, PR!
Martin Wetzler- 1:17:59, PR!
Fed Bernal- 1:19:02
Mike Conroy- 1:21:41
Laura Turbe- 1:21:42, PR!
Omar Ali- 1:26:05
Byron Blunt- 1:26:48
Christina Guzzo- 1:33:23 (speedy pregnant woman!)
Alyssa Wargo- 1:38:42
Alice Kwon- 1:39:47, first 10 miler!
Pat Graves- 1:42:37, first 10 miler!
Sasha Pryborowski- 1:42:38

The Battles in Racing Conditions

Jacksonville Half Marathon

January 3, 2016

Conditions: 48-50 degrees, cold rain, but no wind

Result: PR- 1:06:50

USATF 15K Championships

March 12, 2016

Conditions: 80-85 degrees, 90-100% humidity

Result: very slow time, 26th place

So far this year, each race I have run has been a wild card in terms of conditions.  On January 3, I ran a PR in the half marathon of 1:06:50 in Jacksonville.  It was cold rain, which was annoying, but there was no wind.  And the temperature was near perfect.  Then, on March 12, I did the USATF 15K Championships, also in Jacksonville(the race is also known as the Gate River Run).  It was hot, and humid as hell.  It was hard because I wasn't used to the conditions.  When you aren't used to those conditions(especially training all winter), they can really give you a good ass-whooping!  I placed 26th in the USATF 15K Championship.  I have gotten to the point where I am not satisfied with that, and I think that is a good thing because I know I can run with that front pack once I am ready, place in the top 15.  But moving on now to Cherry Blossom...

I have trained well the past few months.  I have done some workouts that indicate I am fitter than before I ran 1:06 for the half marathon in January.  What I have noticed in my training is that it seems I am just a little bit more comfortable at quicker paces now.  Things started to click really well after I returned from the Gate River Run 15K.  Sometimes a race in really rough conditions does wonders later on.  Below are my most recent weeks leading up to Cherry Blossom this Sunday.  Of course, now on my 3rd road race into 2016, there are more conditions to conquer.  This time the temperature will be good(maybe a bit brisk, but I will take ANYTHING over the conditions I dealt with at Gate River).  When it's humid there really isn't much you can do.  When it's cooler you can always layer up a bit.  This time, the challenge will be the wind.

First rain but great temperatures, then hot/humid, now cool/windy.  There's always something.  But it can bring opportunity.  I think for tomorrow, I could place really well.  I have a shot at sticking with the lead pack.  If it makes sense, I will go for it.  The leaders may not be able to run as fast, and if I can draft off of them I will be able to do well.  I will run this race to place well.  I know I am very fit, the workouts below speak for themselves.  I should be able to summon a very good kick too, as I have worked on my foot speed as well.  Last year, I was just behind the top pack.  Maybe this time I can hang with them for a while.        
3/14-3/20:

Mon- 10 miles
Tues- 6 miles
Wed- AM: 9 miles
PM: Track: 4 x 1600m: 4:48, 4:45, 4:48, 4:49, all with 400m jogs between, 9.5 miles total
Thurs- 10 miles
Fri- AM: 5 miles/PM: 5 miles
Sat- Track: 8 x 800m: 2:22, 2:22, 2:21, 2:21, 2:21, 2:20, 2:21, 2:19, all with 400m jogs between, 
11 miles total
Sun- 2 hour run w/ Conrad

Mileage: 85 Miles

3/21-3/27:

Mon- AM: 5 miles/ PM: 5 miles
Tues- Track: 8 x 300m: 49-51 each, 6 x 400m: 67-69 each, 9.5 miles total
Wed- 11 miles
Thurs- 10 miles
Fri- 10 miles
Sat- Drills + 8 x 100m strides, 2 x 1600m: 5:02, 5:01
Sun- 15 mile run

Mileage: 75 miles

3/28-4/03:

This week I did a light 4 x 800m on Wednesday in 2:31, 2:29, 2:28, 2:27.  It was enough just to get my racing gears going for Sunday, and felt relaxed doing those paces, which is a good sign.

Cherry Blossom Season

It is that time of year again.  It is Cherry Blossom season.  Washington, DC is a huge attraction to tourists this time of year, with people coming out to view the Cherry Blossoms in peak condition.  I love this time of year in DC.  Particularly, because one of the best races in the country is run right in Washington, DC- The Cherry Blossom Ten Mile Run.  This race is special because it is professionally done, attracts famous runners, nearly 20,000 people run it, and the course is right in the heart of DC.  There are all kinds of runners who do it-elite, competitive, fitness enthusiasts, first time 10 milers, and so on.  Everyone running may have different goals, but everyone also has the common goal of reaching the finish line.  As I have run this race year after year, many of the mid pack runners have cheered for me DURING the race and I always feel bad because I cannot glance to see who they are or call their names(because of the speed I am running), but it is really cool to hear-so if you are on of those people-thank you!!  It helps!!  What I enjoy doing immediately after finishing or as soon as I can catch my breath, is to cheer for runners/clients I coach or know as they approach the finish.  It's a really nice thing for me after I'm done racing to focus on someone else's race other than my own.  (You can get so caught up in your own head after a race!)  Since 2010, I have done this race every year.  One very cool thing I found out this week is that Meb Keflezighi is running.  I hope he races, which I would guess he is.  Whatever he ends up doing, it's cool to have him in the event this year.  He is certainly one of the most inspiring runners in America today.  He made the Olympic Marathon Team-and he is nearly 41 years old!

Below I give some tips on the race:

*Run your OWN race.  Meaning, focus on what YOU know works for YOU.  Don't let others dictate how you run your race.  If they start out too fast for you, let them go.  You'll run better at the pace that works for you.  Run by what feels right.  So don't get too caught up in numbers.  It's not uncommon for runners to surprise themselves by running a quicker pace than they thought they would-the key is as long as they feel OK.  If it's the other way around, slow down and pace yourself!

*Take advantage of the many people around you(especially if you are in the mid-pack), and use them to help you run your goal pace!  Cherry Blossom is a unique race where there will be many running the time you are trying to run.  Out front it is less opportunity to do this.  If you are trying to run 8:00 pace(and that is a realistic goal for you), find others shooting for the same.  Working together will help you achieve your goals.

*Run the Tangents: Tangents are the shortest point from a certain location on the road to another.  Watch the road you are running on and look ahead at the curves to run as straight of a line as possible.  That will get you quickest time.  One runner I coach, Tracy, followed this advice and improved her 10 mile time from 1:17 to 1:16(she was also in better shape, so she beat her time by well over 1 minute, but running the tangents certainly helped her cut even more additional time off).

*Visualize your race before.  Practice meditation as to how you will run your race and what you will need to focus on to achieve your goal.

*Bring sunglasses!  Sunglasses help the face stay relaxed while racing.  When you are squinting, your face tightens up, as well as your body.  You will run more smoothly, which will help your muscles move better!

*Don't think too much.  Seriously.  Don't worry if some of your splits are off, just run by feel and go for it.  You will get a lot more out of your race and yourself if you do this.  Think of a race as getting from point A to point B as fast and efficiently as you can.  Don't rely on your GPS watch(they aren't 100% accurate!) because the mile markers are what counts in the race.  Look at those around you and tell yourself who you can catch.  I think it is ok to race with GPS watches, just remember the course is layed out and measured-so that's what will count, regardless of your GPS beeping before you cross the line.

GOOD LUCK to all racing and running Cherry Blossom this weekend!!

Training & The USATF 15K Championships

USATF 15K Entrants:

Bor, Hillary
Bor, Emmanuel
Butler, Ian
Connor, Reed
Daniels, Matt
Dinzeo, Aaron
Finan, Eric
Foster, Kenneth
Hehir, Martin
Jewkes, Nate
Kebenei, Stanley
Keehn, Cory
Kipchirchir, Shadrack
Landry, Christopher
Leak, Gregory
Lowry, Dan
Lutz, Craig
Marantz, Cameron
McClain, Andrew
McDonald, Matt
Monroe, Alex
Ritchie, Tim
Serafini, Louis
Shrader, Brian
Simbassa, Abbabiya
Sloane, Christopher
Wacker, Andy
Watson, Cole

Below are my last 5 weeks of training:

2/8-2/14:

M- am: 4 miles/ pm: 7 miles
T- am: 6 miles/ pm: 10 miles
W- am: 400m @ 72, 10 x 600m @ 1:48, 11 miles
pm: 5 miles
Th- am: 6 miles/ pm: 9 miles
F- am: 3 x 300m sprints/drills, 6.5 miles/ pm: 6.5 miles
S- am: 8 miles/ pm: 6 miles
S- pm: 16 miles

Total: 101 miles


2/15-2/21:

M- 6.5 miles
T- 10 miles
W- am: 4 miles/ pm: 7 miles
Th- 8 miles
F- 7.5 miles
S- Virginia Tech 5K: 15:13, 11 miles 
S- 20 miles

Total: 74 miles

2/22-2/28:

M- 2 miles of 50's, 5.5 miles
T- 2 x 3200m: 10:08, 10:02, 8.5 miles
W- 15 miles
Th- am: 4 mile tempo: 20:35(splits 5:14, 5:09, 5:07, 5:04), 7.5 miles/ pm: 7.5 miles
F- am: 2 x 400m sprints(66, 65)+drills, 6.5 miles/ pm: 5 miles
S- am: 4 x 600m: 1:52, 1:48, 148, 1:48, 5 x 800m: 2:22, 2:22, 2:23, 2:23, 2:24, 10.5 miles
/pm: 3.5 miles
S- am: 18 miles/ pm: 3.5 miles

Total: 92 miles

2/29-3/6:

M- 2 miles of 50's, 6.5 miles
T- am: 10 miles/ pm: 2 x 3200m: 9:58, 9:54, 7 miles
W- am: 15 miles/ pm: 2 miles w/ drills
Th- 11 miles
F- am: 8 x 100m sprints @ 14 sec each, 6 miles/ pm: 6 miles
S- am: 2 x 600m: 1:48, 1:48, 2 x 800m: 2:21, 2:20, 3 x 1200m: 3:34, 3:34, 3:35, 9 miles
/ pm: 7 miles
S- am: 20 miles

Total: 100 miles

3/7-3/13:

M- 2 miles of 50's, 6.5 miles
T- 7 miles
W- 9 miles
Th- 6 miles + drills
F- 4.5 miles
S- USATF 15K CHAMPIONSHIPS

Sloane's Analysis of Race Conversion Times

In this post I will talk about my analysis of converting race times to other race distances.  The purpose of this post is to explain what the conversions can really mean and how they can help you learn more about your abilities as a runner.  I think some runners tend to say these conversions are inaccurate, and perhaps some aren't as accurate as others....but I also look at them as an opportunity to gather more data about what the best distances and performances are for a runner.

For example, someone who runs the mile in 4:09 might not be able to run the equivalent performance in the marathon(McMillan gives 2:20).  Vice Versa: the 2:20 marathoner may have a tough time running an all out 4:20 mile.  But, both of these performances might actually be equal.  You could debate which is harder to do.  The fact is, anything done well is hard to do.  If someone is a great piano player, they might not be a great guitar player.   And a great guitar player might not be a great piano player.  But both are great musicians.

But there's more to this than simply looking at what's the equivalent performance.  It's also about recognizing where your strengths and weaknesses are as a runner.  I am using myself as an example below, where I put down my PR's and put 3 sources that I like to look at(McMillan, Daniels, and Runners World).  What I found was interesting.  McMillan and Daniels both "agree" that my current half marathon time is my best performance.  Runners World, interestingly enough, rates my 1 mile time as my best performance(barely though....the half marathon is a very close 2nd).  You can see all the data below and conversion of times.

Chris' PR's:

Mile: 4:21

5000m: 14:49

10K: 30:43
10 Mile: 50:32(split)

Half Marathon: 1:06:50

Daniels Running Formula:

Mile: 4:14

5000m: 14:34

10K: 30:17

Half Marathon: 1:06:45

Marathon: 2:19:50

McMillan Running:

Mile: 4:09

5000m: 14:26

10K: 29:59
10 Mile: 50:06

Half Marathon: 1:06:50

Marathon: 2:20:39

Runners World:

Mile: 4:21

5000m: 14:28

10K: 30:10
10 Mile: 49:57

Half Marathon: 1:06:33
Marathon: 2:18:45

Looking at this data, in terms of equal performance, I feel that Daniels and McMillan are more accurate than Runners World.  But, what also may be true is that Runners World recognizes more how a distance runner such as myself doesn't need a blazing mile time to be really good in the longer distances.  What I can conclude with this analysis is that in terms of performance, it is more difficult for me to perform equally at the shorter distances vs the longer distances.  I also can conclude that my prime events are above 10K.

The Unknown

There is another part that is interesting for my example.  While I get better as the distances get longer, it seems to come to a crashing halt when I hit the marathon distance.  I have struggled with performing well in the marathon so that seems to be where I hit my limit of performance.  At least it appears so.  I haven't finished a marathon since 2012, however, and one could argue that I haven't really hit my potential in the distance yet.  It will be interesting to see where I will finish out as my peak running years in this distance.  It remains as the unknown for now.

Finding Range

To a certain extent, I think doing both weaker events and prime events will help a runner maximize potential.  I can say that getting my mile time down to 4:21(May of 2015) has helped me become more efficient, as well as my 5K(14:49).  But let's say I were to work on racing 100m- that really isn't going to do me much good, because it is outside of the range of the type of runner I am.  If anything, it could hurt my training for long distance, as it is basically the opposite type of training required.  Distance runners are primarily aerobic runners, and even a race like the mile is still a good portion of aerobic.  Once you get towards 800 meters it begins to shift towards more anaerobic energy being used.  In contrast, doing marathon training has helped me maximize my endurance for 15K-13.1 racing.  This can trickle down to shorter distance runners as well.  If the mile is your prime event, I believe it is good to do some 3K-5K racing to help strengthen your endurance end of things.  But also, to do some 400 meter and 800 meter races to sharpen your speed/anaerobic energy required for the mile.

There are some really great marathoners I know that do some ultra distances, and I think those have helped their marathons because of the over-distance development.  But, I do believe that maximizing some shorter distance times(could be 15K-13.1 for some people) is just as important for development.  Some people doing the extra long stuff may need to go back to the shorter stuff eventually.  It's constantly shifting back and forth.  We just need to find what we need to work on for each period of time.  For me, I think I have done a pretty good, consistent job working on the shorter stuff to support the longer races.  I keep giving the marathon a try, and failing, but it actually HAS improved.  And I keep getting faster at the shorter stuff, which I have improved in the most.  Perhaps the next time I train for a marathon, doing some over-distance training runs of 30+ miles will be what I need to do, in order to race the 26.2 to my actual potential.

-Sloane

Enduring the Cold

Running outside in the cold weather will toughen you up for your spring season.  As someone who has lived in MD for most of my life, the winters here aren't really that bad.  Not if you compare it to, let's say Minnesota, Colorado, or Maine.  There are some tough, tough, runners I have met from those areas.  Many of them are the best runners in the country.  So, here in DC and MD, when it gets down to the single digits or we get 3 feet of snow, it seems epic.  Yeah, it's cold, but it's manageable if you wear the right gear.  Anything in the single digits is certainly manageable.  It's when you get below zero things can get really rough.  Although I can't speak from personal experience on anything colder than zero degrees.  At least not yet.  The one thing that's annoying is when a track gets covered in snow and you want/need to do a speed workout.  I tend to gravitate towards the treadmill when needing to run fast if the roads/track are covered/dangerous to run on.  To me, the risk of injury is not worth it.  The alternative is a parking garage.  Whatever works so you can run fast without interruption.  That is the important thing about speed workouts.  But running in the cold is all about wearing the right gear.  If you don't wear the right stuff, you will suffer.
    

In addition to wearing running specific apparel for your upper and lower body, there are 3 areas that a runner needs to focus on that are sensitive in the cold:  Head, Hands, Feet.  Our bodies are wired to keep our extremities warm, so all the blood stays near the most important areas for survival.  Towards the left of the photo below, are the sub 20 degree stuff I wear....towards the right you get closer to 40 degrees.  Most specialty running stores will have these, and they come in different sizes.

Face/Head:
0-20: Saucony Drylete Balaclava.  I wear this during a blizzard or during extreme cold temperatures.  It protects the skin and prevents chapped lips.  Keeping your head and face warm keeps your body warm.  You lose a lot of heat through your head.

20-40: Saucony Drylete Skullcap.  The skullcap is amazingly warm for how thin it is and I like to wear this in solid 30 degree temperatures.

30-40: Saucony Drylete Headband.  This is also quite warm for how small it is, but usually better for anything above 30.

Hands:
0-20: Saucony Run Mitt.  This mitten is bulletproof against wind, and bitter cold temperatures.  The mitten is your best friend when it is this cold.  Your fingers are all in one unit so heat is transferred to each finger more efficiently than a glove.  This is why even if you wear thick gloves, they won't work well, and hardly compare to this mitten.

20-40: Saucony Ulti Mitt.  This is the 2 in 1 Glove/Mitt that I love because of how versatile it is.  I like this because it is also very light and great to use during speed workouts.  It is also good to use on windy days.

30-40: Saucony Nomad Glove.  This glove is actually very good in cold rain.  It is ideal for 30-40 degree temperatures.  The Saucony Ultimate Touch-Tek Glove(not pictured) is usually a solid 40-49 degree lightweight glove, good to use in a race with slightly cooler conditions.

Feet: Feetures! Merino Wool are my favorite winter running socks.  I use them when the temperatures are in the 30's or lower.  Feet need to stay warm because it helps other areas like the Achilles stay warm as well.  The pounding from running in the cold also is harder on the feet so even though you have your running shoes on the cold from the ground gets transferred to your feet very easily.

    Disclaimer: I am not a medical doctor/licensed professional.

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

--------------------------------------------------------------------------------------

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