Another Good One

Another good week in the bank. Houston is looming around the corner (or so it seems to me). In a couple of weeks I'll be starting up some race pace specific workouts which I'm pretty excited about. I really wish that I had a longer amount of time for some foundational work, but it didn't play out that way. It has been 5 months since I've been able to start running again. It took 2-3 of those months to actually be able to start consistent training, then another 1-2 months until I was able to start training at a decent level. Therefore I've simply got to make use of the time I do have as much as I can. I'm also quite anxious for some fundamental workouts, on account that it's been over 10 months since my last race specific training phase.

It's quite inspiring to be training with such a great group of guys: Mike Reneau who has run 2:16 in the marathon, Michael Kilburg who is training to run sub 28:00 in the 10k this spring (and has run 28:20 already), Eddie Jones who has run sub 28:55 in the 10k and 13:51 in the 5k, Adam Tribble who has run a 2:21 in the marathon (off of no more than 60 mpw nonetheless) and of course Shamus Nally, my former teammate from SUNY Cortland, who is training to run sub 2:19 for the marathon. It's a group that keeps me easily humbled, yet it also shows me that I have the ability to be where any of them are, or hopefully better... given time.

Here's a snapshot of what this week was like:

Sunday: Long run

am - 17.5 miles in 1:57:00 (6:41/mi).

Shamus said the run was hilly. He failed to inform us that the hill was a mountain. Ended up climbing a solid 3000ft by the time the run was over. The first 30 minutes of the run were uphill for 2000ft, then we descended. Then we climbed 1000ft, then descended. It was all on mountain trails, which were a great mix of gravel and pine needles. There were also some incredible views, but unfortunately I won't be able to get pictures without the use of a mountain bike. When we were going up the 2nd incline it was on switchbacks, so every time you thought the climb was ending... it would start again. With less than 3 minutes left of climbing to go (unbeknownst to us) Kilburg had enough, he said "F^** this." Then started walking. I thought it was pretty comical, so I started laughing and went by him, once I passed him he started running again and of course beat Shamus and I to the top. The whole loop was a bit short, so Shamus and I tacked on some. The last couple miles were around 5:50 pace with the last portion getting down to marathon pace (for Shamus). Great run, legs nowhere near as tired as I had anticipated.

pm - Gym

Did a strength and core circuit at night with Shamus.

Monday:

am - 9 miles in 1:01:00 (6:47/mi)

Definitely felt the lifting and run yesterday, but it was nice to stay on flat ground for an easy day. Did 8 mi loop with Shamus and Killburg, Then added on a mile after.

pm - 5 miles in 33:50 (6:46/mi)

Ran with Shamus and Killburg from the house. I hope this was actually a little longer than 5, felt quite a bit faster to me than pace says. Mostly in the dark, but pretty fun.

Tuesday: Primary: 6 mile tempo

am - 12 miles in 1:14:37 (6:13/mi)

3 mile warm up with Tribble, Reneau and Shamus in to a 6 mile tempo with Shamus. Splits were:
5:12, 5:01, 5:23, 5:01, 5:28 (ouch), 5:32 (ouch)
Total 31:37 avg 5:16/mi
Fastest tempo I’ve done in over 8 months, 2nd fastest being the 8 mile progression run last week. It was a pretty rough one today, fell off Shamus a little before the 3rd mile. Tried to catch back up on the 4th, but really didn’t gain any ground. The splits are a bit rough due to the rolling terrain, but it was honest. Last two miles were just trying to maintain the effort. Would have been happy averaging 5:16 if it was consistent, but I hate tempos where I fall off pace substantially – doesnt seem as useful. Just gotta be patient with the progress. 3 mile cooldown after and then iced in the stream, reaaal cold but felt great after

pm- 5 miles in 32:15 (6:27/mi)

Ran with Kilburg and Shamus from Strands. Did a couple loops in Avery then headed back. Legs were non-responsive, want to get some strides in tomorrow, haven’t been doing them as often as I want.

Wednesday:

am - 10 miles in 1:06:40 (6:40/mi)

A bit windy. Just hit the roads around the house with Shamus and Killburg. Easy day for me, good thing because I didn’t feel like going any farther this morning, tired!

pm - 30 minutes on bike

Cadence around 110-120, followed by core and strength circuits.

Thursday:

am- 12 miles in 1:17:15 (6:26/mi)

Great run with a great group. Turned in to a bit of a progression run which was nice because my legs were feeling pretty lethargic. The quicker pace felt a little better since it got the legs moving. Started at Reneaus and went out to oak creek then back. Easily hitting ~5:30s towards the end. Weather was very cooperative.

pm- 6 miles in 40:00 (6:40/mi)

ice easy run with Shamus from the Strands office. Pretty nice to run easy, and the route was one which I haven’t done and liked.

Friday: Secondary: 12 x 20s hill sprints

am - 12 miles in 1:20:00 (6:40/mi)

Out there door before 6 b/c Shamus had a flight to catch in the afternoon. A chill 9-10 miles then did 12×20s hills with a jog back down as rest. Legs felt…okay…then a little lethargic after the hills. Nice to get it done with early, and the weather held up quite nicely. Headed to Portland, Shamus went to the airport and I checked out the Nike Campus. Saw Kara Goucher doing a workout on the turf fields, and Tegenkamp, Bumbalough, and Eagon warming up on the Oregon Project fields. The Michael Johnson track was pretty sweet and there was a nice cafeteria.

pm - 5 miles in 34:45 (6:57/mi)

Chill on the treadmill. Listening to music and watching the Office (while reading the caption). Started off at 7:30 and worked down to 6:30. Threw in a 1/4 mi at 5:00/mi w/ 3% grade to get moving. Followed this up with form drills then core circuit and strength circuit.

Saturday:

am - 12 miles in 1:06:30 (6:39/mi)

Met the group at Peavy and did a couple 4 mile loops plus some. Ran with Reneau most of the time and kept it relaxed. Was nice to keep it easy. Did 10 light strides in the parking lot after, get the legs moving a little.

pm - 30 minutes on bike.

Cadence around 110-120 rpm. Foot drills after.

Summary:

Volume: 103.5 miles in 11 hr 24 min (6:40/mi)

Doubles: 4

Primary: 6 mile tempo

Secondary: 12 x 20s hills

Cross Training: 1 hr on bike, 3x core/strength, 1x form/foot drills.

Here are some shots of the Nike Campus:

Some buildings:

Wood chip trail around circumference of the Campus

The Michael Johnson track

The Michael Johnson track

New Week, New Location

I decided to re-start my blog after the vacation I took from it while I was injured. The purpose of this is to keep my friends and family updated on my training and life (but mostly I post training). For those who are unaware I have relocated to Corvallis, Oregon and have moved in to a house with my former teammate from SUNY Cortland. The goal is to pursue running full time (although I will still be working....once I find a job).

Here's a snapshot of last week, when I arrived at Corvallis. I am in the midst of a training block focusing on the Houston half-marathon.

Sunday: Stockade-athon 15k
am - 14.9 miles in 1:30:30 (6:04/mi)

Meh. 4th in 49:02. Don't care about the time, just wanted to be competitive and it wasn't there. I figured the worst I would run was 49:00 if it was a slower day. It wasn't a slower day, so that wasn't too great. Looking back on the race, it shows where my fitness stands with the lack of race specific workouts so I'm not too bothered. I've got a lot of improvement ahead. It was great to have my family there and coworkers, made for a good atmosphere.

Monday:
am - 7.1 miles in 51:30 (7:15/mi)

Last day in NY! Consisted of a morning run with hail pelting my face at 20-30mph, ouch. Loooooong day. Left for airport at 12pm, didn't arrive at house until 1:30am (4:30am eastern time) - plane delay in Portland.

Tuesday:
am - 12 miles in 1:18:30 (6:32/mi)
pm - 6 miles in 42:00 (7:00/mi)

Wednesday: Primary of 8 mile progression
am - 14.2 miles in 1:25:20 (6:00/mi)

It's been awhile since I've done an actual tempo effort. Plan was to start at 6:00/mi and get down to 5:00/mi. Shamus and I were a little aggressive from the start, so the progression was really just the second half being faster than the first. Splits of 5:33, 5:30, 5:27, 5:26, 5:25, 5:14, 5:23, 5:17 (5:23/mi avg).

Thursday:
am - 10 miles in 1:05:30 (6:31/mi)
pm - 30 min of strength circuits and core routine.

Friday:
am - 12.5 miles in 1:22:00 (6:33/mi)
pm - 6 miles in 39:00 (6:30/mi)

Saturday: Secondary - Fartlek of 1,2,3,4,5,4,3,2,1 min (1 min active recovery)
am - 12.4 miles in 1:17.00 (6:12/mi)
pm - 5.2 miles in 34:50 (6:45/mi) + 6 hard strides

Great to get the legs moving faster than 5 min pace. Total average of the workout including rest was maybe around 5:20/mi.

Summary:
Volume - 100.3 miles in 10hr 45min (6:25/mi)
Doubles - 3
Primary - 8 miles progression
Secondary - Fartlek: 1,2,3,4,5,4,3,2,1 min (1 min active rec.)

Overall quite a solid week. Three quality days and some strength incorporated. The stimulus increase from a race and two workouts caused some soreness which didn't succumb until close to the end of the week. Real glad to get some faster sessions in since it is much needed. Before this I've been focusing primarily on aerobic strength with some steady states and quicker long runs. These two workouts really woke me up and showed me that I've been straying from faster stuff for too long. Will need to introduce more strides and hill sprints progressively. I'm strong aerobically, but need to let my other systems catch up - a very important factor in injury prevention and proper fitness development. More strength and core to be integrated as well. Pretty excited about how things are progressing, just got to keep it consistent.

A couple pictures of Oregon:

Our house:

Entrance to bike path and Williamette River about 1 minute from house:

Williamette River next to the house:

Very useful gym (with pool in back) that we get access to for being in the neighborhood, 1 minute jog to it!

Over a half mile worth of great fields about 1 mile from the house. There are also trails around the circumference.