Sunday, January 29, 2012

1/23-1/29: 93 Miles/Week

Even after the 5k last weekend, I was ready to continue training and ramping up mileage this week.  I'm feeling good and should be 100+ next week. 

Mon: PM: 13 miles

Tues: AM: 13 miles

Wed: PM: 6 X 1600 w/ 3-4 min rest: 5:13, 4:59, 4:56, 4:54, 4:56, 4:55, warm up + cool down, 9.5 miles total

Thurs: PM: 8.5 miles

Fri: AM: 13 miles

Sat: AM: 21 miles(first 13 with Matt) at Edward's Ferry/White's Ferry: 2 loops(10 miles each loop) + 1 mile

Sun: AM: 15 miles

TOTAL: 93 Miles

Wednesday, January 25, 2012

1/25: 6 X MILE

Today I had an awesome workout that lifted my confidence as a runner.  The workout was challenging mentally because it was my first "longer interval" workout in a while.  6 X MILE, with 3-5 min rest.  Once I got through the first 3 intervals, I actually began feeling good, and enjoyed it somewhat.  Yes interval work  Perhaps I was enjoying the brand new racing shoes I got which I have decided to use in my half marathon this March.  I instinctively decided against using the Mizuno Wave Universe(3.8 ounces!) because it doesn't have enough cushion for the 13.1 distance.  However, it seems to be just right for that road 10K PR I am shooting for in late April-so it will be good use for that-as well as other short races or short, fast workouts.  Instead, I am using the Brooks T7 Racer, which I tried out for the first time tonight during my workout.  It weighs about 6 ounces which is perfect for me coming from the Musha(which is 7.8 ounces).  I'm not trying to diss the Musha though...that shoe has gotten me far and I wouldn't be where I am now without it.

The T7 is perhaps the best racing shoe I've worn yet, as it feels so effortless running in them.  I felt completely natural out there running and didn't feel the shoe was working against me at all.  It feels nearly perfect with my mechanics.  As I was doing my workout, I began to realize that this was the shoe for me to run the 13.1 as fast as I can.

Interval splits:

5:13, 4:59, 4:56, 4:54, 4:56, 4:55

This was a great first workout to target my spring peak.  It's crazy but 4:55 pace is starting to not feel so hard anymore...

In addition, I did 13 miles on monday, and another 13 on Tuesday.  Mileage will be 90-100 this week.  I feel great.

Sunday, January 22, 2012

1st Race of 2012

Yesterday marked my return to racing and my first race to open the 2012 year.  The University of Maryland Indoor Track Invite is a perfect meet for this, because I can enter in a short distance like the 5000m and get my turnover going along with ideal racing conditions during cold snowy times in January.  It's fun to wear a pair of shorts and a singlet during the month of January and feel comfortable.  Although I had to warm-up outside and dodge the snow and ice that had fallen overnight.  I was a bit rushed to get to the start line in my spikes but soon realized I still had enough time to do a few strides and I began feeling more relaxed and loosened up.  I kept reminding myself that this race was not a peak race, it was a race for me to get toughened up a bit.  To remind myself of what racing feels like.  To face and push through pain.

I was seeded 9th in the fast heat and lined up correctly.  The gun went off and I tucked myself comfortably behind several collegians and Georegtown Running Co. guys.  Hit the first 1k in 3:00 so I was right on 15:00 pace.  My goal was sub 15 and I knew even if I didn't break it, I would be close. Came through the first mile in 4:49, and I started to find myself boxed in by 2 guys in front of me who were letting a gap grow between them and the leaders.  I wanted to go with the leaders.  I began getting frustrated and knew they wouldn't budge so I needed to find a moment to go around them.  I finally went around them on the turn in the outside lane, and as I did one of them unintentionally of course spiked me.  I grunted and moved ahead of them and caught up to the lead pack of Georgetown Running Co guys(Sam, Ryan, Luke) and maybe another college guy.  We eventually passed the college guy and I suddenly found myself in 4th place behind Sam(1st), Luke(2nd), Ryan(3rd).  The 3K mark I hit 9:01, and the second mile was 9:38(4:49 split).  During the 3rd mile I ended up passing Ryan to grab 3rd.  Sam(Georgetown Running Co's MVP) was starting to lay the hammer down though and a gap grew between him and Luke.  I was drafting off Luke but he was gapping me slightly.  I then realized I had lost track of counting laps so I started figuring out the math in my head, all the while starting to overlap other runners, which kinda sucks because you have to go in the outside lane to do so.  Luckily I'm an expert on calculation in my head and figured out where I was.  The track was only 200 meters long which meant 25 laps.  Constant turning pretty much.  Before I knew it the race was almost over so I kicked as well as I could and knew I wouldn't break 15:00, but would be around 15:10.  I crossed the line in 15:11, a PR and grabbed 3rd place.  Solid effort overall and a good start to the year.  I would have been happy to break 15, but indoors is a bit slower than outdoor track, and I will attack the 5k on the track again later in the year.

Sam won in 14:55, Luke was 2nd in 15:03.  We did a long cooldown together of about 5.5 miles.  I needed it.  My warmup was brief because I was a bit rushed at the start.

This week was a lesser mileage week, only 62 miles.  Previous week was 78 miles.  I'll be back in the higher mileage zone this week as I set my sights for my target in March: Shamrock Half Marathon.  I have 8 hard weeks of training.  My mileage will be high enough to maintain aerobic fitness but not overkill because I will really be putting a huge emphasis now on quality workouts specific for threshold pace.  I love training for the half marathon.  It's bread and butter for me.  It's time to get ready for what I do best.

Goal: 1:06-1:07

Wednesday, January 11, 2012

1/11/12: 3x1600m

Today I had a solid track session that was 3x1600m with 4-5 min rest/jog between each.  I tested out the Mizuno Wave Universe for the first time and for how lightweight it is it certainly has decent cushioning.  I'm still on the fence on using it for the half marathon, however...10K definitely.  We'll see.  For now it was a great substitute for a track session targeted for the 5000m race next Saturday.


Interval 1: 4:48...splits: 2:24, 2:24

Interval 2: 4:44...splits: 2:22, 2:22

Interval 3: 4:46...splits: 2:24, 2:22

It was a pretty crappy day weather wise.  The first 2 intervals it wasn't raining much, but on the 3rd interval it began raining hard again and it was getting colder.  The conditions today certainly were not the best and I have a feeling that once I get on a nice dry indoor track with spikes and less clothing it will be ideal conditions.  Still, I am happy with this workout and feel eager and hungry to workout or race which is a great sign.  I think early next week I'll do 4-5x1000m at goal pace as a final workout.  My goal for the 5000m next Saturday is to break 15:00 minutes(sub 4:48 per 1600m).  If I can do that I will be looking great for March.  I think the 1000's will be my fine tuning and I'll be ready to go.  Again, the 5000m isn't my strength, but it is a race that will surely help my longer distance times improve.

*Note of Comparison: Last Year at this time I did these intervals in 4:55-4:58, before I ran 15:26 for 5k.

I love this sport.  It's great seeing how far you can push yourself.  I don't see how I could ever give it up.  Here's to training again in 2012.

Wednesday, January 4, 2012


I accelerated into the turn on the track in my nike zoom victory spikes like a car accelerating on a race track.  I felt really good.  My form was solid.  I was in full stride with my arms pumping strong.  The cold air filled my lungs but I loved every part of it.  I love training outside.  I just won't go on the treadmill unless it is too dangerous to run outside... 

The workout today was emphasis on pure speed and turnover.  By my own design, it consisted of 1x400 at threshold pace, 3x200, 1x400, 3x200, 2x400 all at 1500m+ race pace, and finally 2x200(5k race pace)

*3x200(32, 31.5, 32)
*3x200(31, 30.8, 30.5)
*2x400(65, 66)
2x200(35, 35)

This was really great in tapping into my speed and working on all the gears.  This will enable me to use them as efficiently as I can and have them available during the 5k in a few weeks.  I need to do a longer workout next time like 3x1600m or 5x1000m.  Once I do a workout like that I will have a good idea for a goal time for the 5,000m.

Sunday, January 1, 2012

2011, on to 2012

2011 totaled 3,984 miles, a weekly average of 77 miles/week.  In 2010, I totaled 3,333 miles, averaging 64 miles/week.  I am clearly jumping up in mileage, and it does correlate to my progression of faster times.  However, mileage can also be overrated.  Quality is very important.  A friend of mine brought up some interesting statistics about the country's best marathoners and Olympic Trials Qualifiers.  Below are the stats, and in addition I put my own stats in(red):

Average Weekly Miles & Long Runs of Elite vs Nat Class Marathoners
Elite MenNat Class MenElite WomenNat Class Women
Av Weekly Miles for Year97.25 (77)90.1 (77)84.969.6
Highest Weekly Total127 (130)119.9 (130)112.591.1
Longest Run22.8 (25)25.4 (25)23.823.6
Runs of 20 or More Miles7.7 (15)18.7 (15)11.910.0
The obvious difference is that my weekly mileage is a bit lower.  But all of the other stats fit pretty well.  My goal is to continue to raise that average weekly mileage to the 80s and 90s.  Of course, I will pay attention to my body and make sure not to become a mileage junkie.  I will do what works for me.  I just found these stats really interesting.


For the past 2 weeks I have cycled back into training.  7 weeks after Marine Corps my mileage was averaging about 50/week, but I was ready to go back to work the week before Christmas. 

Week 12/19-12/25: 84 Miles/Week, 20 Mile Long Run, track workout of 4x800 meters with 1 lap jog recovery in 2:23, 2:23, 2:22, 2:24.  2 medium long runs of 15 miles.

Week 12/26- 1/1: 95 Miles/Week, 23 Mile Long Run, track workout of 6x600 meters, 1x400, 1x200.  Between each 600 was a 3 minute walk/jog/rest.  Splits: 1:47, 1;45, 1:44, 1:45, 1:45, 1:47.  This was 4:40 pace(14:35 5k pace).  The 400 was 68 and the 200 was 34 to taper it off.  Conditions: dark, cold, a bit windy.  1 medium long run of 16 miles. 1 two-a-day.

My first race of 2012 is the 5000m on January 21 at the MD Indoor Track Invitational.