Sunday, August 29, 2010

August 23-29: 97 Miles/Week

Good week getting the mileage up again. I felt really good some days and a little tired Sunday. Overall good running and feeling smoother on some runs where my stride is opening up and running very fluidly and fast. Doing the EZ AM runs with my dog Mickey has really helped with my recovery runs.

Monday: AM: 5 miles w/ Mickey @ Canal
PM: 8.5 miles @ Canal

Tuesday: PM: 11 miles on Muddy Branch Trail(really enjoyed this new trail!)

Wednesday: AM: 8 miles on Canal
PM: 5 miles EZ after work in Rockville

Thursday: PM: 16 miles @ Lake Needwood, finished 2nd half fast with smooth, open stride

Friday: AM: 4 miles EZ w/ Mickey
PM: 10.5 miles with Joe @ Needwood, + 1M added on, total 11.5 miles moderate

Saturday: AM: CJs C and O Canal 5K: 17:15, tempo pace, 1st place, 4.5 miles total

Sunday: AM: 5 miles w/ Mickey @ Canal
PM: 18 miles in Rock Creek after work, moderate

TOTAL: 97 Miles

Saturday, August 21, 2010



Started out moderate pace and worked up to pass a lot of runners during the course. Very Hilly and great tune up for Chicago-felt like it was sub 2:30 effort without all the hills. Very deep field.
Time: 1:16:36
Effort: Chicago Marathon Race Pace
Overall Feeling: Pretty good!

Friday, August 20, 2010

The RRCA National Championship-Developing...

On the Parkersburg Half Marathon Website:

PARKERSBURG-When putting together the men's elite field for the 24th annual The Parkersburg News and Sentinel Half Marathon race director Chip Allman had to ask himself two questions.Would it be better to see three-time champion Alene Reta make history by becoming the race's first four time winner? Or would it be better to put together the toughest field ever for the Road Runners Club of America National Championship?"In the five years that I have been doing this, this is the toughest field I've seen," said Allman. "(Alene) Reta has to be considered the favorite. He's just that good of a runner."But, with the field we've assembled, it wouldn't surprise me if someone beat him."Reta, who has become a fixture of the 13.1-mile race since it became the RRCA championship, cruised to a 46-second victory over Kenyan Kennett Kiptoo a year ago, winning with a time of 1 hour, 4 minutes and 15 seconds-more than two minutes off of his winning time in 2007 (1:02:39) and nearly two minutes slower than his winning time in 2006 (1:02:52)."He just knows when and where to surge on the course," explained Allman. "He really wasn't pushed last year and that explains his time."That should be the case at 8 a.m. on Saturday as the men's field of 36 elites is composed of 15 athletes which have covered the half marathon distance in 65 minutes or less. Five have posted times under 63 minutes...
The last time that an American runner has crossed the Market Street finish line ahead of the pack occurred in 2001 when Colorado-native Dan Browne beat the field with a time of 1 hour, 3 minutes and 55 seconds.
On a side note, a runner with a new "PR" jersey will make an appearance...

Monday, August 16, 2010

A little Recovery & Tune-Up

I took last week as a down week. I only ran 52 miles, but I ran every day. I for sure needed it. My body was shot after all the mileage the week before, and it demanded some necessary rest. Again, this high mileage stuff is still really new to me. But, I think in the long haul, it is going to transcend to my true potential as a marathoner. Despite running better PRs in 10K-13.1M, I've always believed that my body's ultimate ability to truly run at its best lies in the Marathon. On another note, despite only 52 last week, I have really only taken ONE day off from running all summer(since May).

So, the lower mileage last week helped me recover. Now I am turning up the intensity a bit with a nice half marathon this coming Saturday in Parkersburg, WVA. It is a rolling hills course and should be a great run to turn up the speed. I have been doing a few runs at 5:20 pace although I don't think I am ready to run THAT fast yet.

Sunday, August 8, 2010

August 2-8: 115 MPW, Jim Hage, and "Lose Yourself"

Mon: AM: 5.5 miles, PM: 10.5 miles
Tues: PM: 15 miles
Wed: AM: 7 miles, PM: 8 miles
Thurs: AM: 12 miles, PM: 6 miles
Fri: PM: 18 miles
Sat: AM: 10 miles, PM: 5 miles
Sun: AM: 3 miles, PM: 15 miles

TOTAL: 115 miles

Interesting statistic: For the past 14 weeks, I have averaged 79 miles per week. For the past 11 weeks, I have averaged 85 miles per week. I have run 1105 miles in the past 14 weeks(more than half this year's total so far). I am already at 2119 miles for the year. In 2009 my yearly TOTAL was 2376. I just did half of that in just over 3 months. I could very well be 3500-4000 by the end of this year. Just running up to 80 miles in one week last year was a lot. Now, I am averaging that. Incredible how the body adapts.

I met Jim Hage last week in the store. I had helped him before and found out who he was when he said he was 52 and placed a high 80th at the Rockville Twilight 8K. I talked to him a bit about marathon training and his glory days. Jim was 8th in the 1992 Olympic Marathon Trials(the year Steve Taylor was 6th) at the age of 34 and has run a PR of 2:15. He gave me much encouragement that even I could run that fast one day if I stick with the training. I told him I was 27 and he said I have years ahead to fulfill my potential. Hearing this from one of the best runners in the country at one time is so encouraging! It makes you think beyond what you can currently see. That anything, anything is possible if you set your mind to it.

During some of these tiring runs this week, I found myself humming eminem's "Lose Yourself." It helped me push through some days where I just wanted to sleep instead of run.

"Look, if you had one shot, or one opportunity
To seize everything you ever wanted
-One moment
Would you capture it or just let it slip?
His palms are sweaty, knees weak, arms are heavy
There's vomit on his sweater already, mom's spaghetti
He's nervous, but on the surface he looks calm and ready to drop bombs,but he keeps on forgettin what he wrote down,the whole crowd goes so loud
He opens his mouth, but the words won't come out
He's choking now, everybody's joking now
The clock's run out, time's up over, bloah!
Snap back to reality, Oh there goes gravity
Oh, there goes Rabbit, he choked
He's so mad, but he won't give up that
Easy, no
He won't have it ,
he knows his whole back's to these ropes
It don't matter, he's dope
He knows that, but he's broke
He's so stagnant that he knows
When he goes back to his mobile home,
that's when it'sBack to the lab again yo
This this whole rhapsody
He better go capture this moment and hope it don't pass him

You better lose yourself in the music, the moment
You own it, you better never let it go
You only get one shot, do not miss your chance to blow
This opportunity comes once in a lifetime yo
The soul's escaping, through this hole that it's gaping
This world is mine for the taking
Make me king, as we move toward a, new world order
A normal life is boring, but superstardom's close to post mortem
It only grows harder, only grows hotter
He blows us all over these hoes is all on him
Coast to coast shows, he's know as the globetrotter
Lonely roads, God only knows
He's grown farther from home, he's no father
He goes home and barely knows his own daughter
But hold your nose 'cause here goes the cold water
His hoes don't want him no more, he's cold product
They moved on to the next schmoe who flows
He nose dove and sold nada
So the soap opera is told and unfolds
I suppose it's old partner but the beat goes on
Da da dum da dum da da..."

Saturday, August 7, 2010

Approaching 120

I am approaching 120 miles this week, the highest mileage by far that I have ever run. This is only a taste of what Chris Raabe(2:15 marathoner) normally does. I am pretty tired. Most days I feel only 50%. I am usually tired the first part of the run before waking up and feeling great the 2nd half. 2 hours of running doesn't seem that long to me anymore. I haven't really been running fast, all of the running is done at a moderate level. Some days I am running 8min pace no faster. Nevertheless, I feel really fit. I think I've lost some weight though. The UPS guy I normally see at the store pointed out that I look thinner. I've been eating though. Today I downed a whole personal pizza and a gigantic chocolate chip cookie. Next Sunday I will have a STEAK when we go out for Beth's birthday. As the saying goes, "if the furnace is hot enough, it will burn anything." But fuel is essential at the same time. So I have been making sure to replenish as well as rehydrate. Tomorrow is the final day of the 120 mile-to-be week. The next 2 weeks after I will shoot for 80-85 with quality workouts-80-85 sounds like a breeze right now!

Sunday, August 1, 2010

July 26-August 1: 105 MPW

A new record high mileage week for me.
The breakdown:

Mon: AM: 5.5 miles
Tues: AM: 4.5 miles, PM: 7 miles
Wed: AM: 16 miles, PM: 5 miles
Thurs: AM: 10 miles, PM: 10 miles
Fri: PM: 18 miles
Sat: AM: 11.5 miles
Sun: PM: 17 miles

Total: 105 miles

Felt kind of on and off all week. Somedays I just felt sluggish out there. But I got the miles in, and that's what counts. Actually, if I had counted from last Sat-this past Fri, I would have totalled 115. I kind of did a strange thing towards the end of the week, I felt pretty good friday evening so I ended up running my long run that day(18 miles) but I ALSO ran 17 miles 48 hours later! Just shows these distances are becoming much more familiar and easier for my body to handle(kind of like running routine 10 milers when training for 10-13.1 racing). Friday was a nice run though. I started off really slow at Pennyfield and worked up towards mile 27 and then turned right onto that dirt road(forget the name) that goes back to river road. As I turned onto River, I began picking up the pace, uphill, downhill. Up, down. It was 7:45 in the evening and I was loving every minute of it. I was all alone in the country. Not a soul passed me by. Then, out of the corner of my eye, I spotted a Red Fox bounding along the grass on the opposite end of the road before scampering off into the bushes. I hammered up some more hills. Turned right onto Rileys and headed back to Pennyfield, finishing as the sun had set. My body feels more up to speed with the higher mileage now. I am shooting for another 90-100 next week for mileage with some quality long distance workouts.