Time To Get SERIOUS

Racing in the heat does not do much for me. I did not expect to run a PR in the 90 degree Chicago heat, so before I even started to race I chalked this run up as a training workout. One thing that I gained from this weekend was that I am in better shape than I thought I was. As I watched Hs cross country boys pass out and vomit 1 and a half miles into the race (we were only running 6:20 pace) I realized that I have built a pretty strong and stable running base in the last 4 months. PRs come on perfect days following perfect weeks of training. I have to remember that you sometimes need to look deeper into your runs and see other goals that are being met. The heat, and running in the heat has always been a problem for me. I know this, so I am starting to run one of my runs per week at the heat of the day. One of my goals for the summer is to learn to embrace the heat, and try to understand how my body runs in the heat and not always be trying to master it. Its like learning to run at a faster pace, if you don't train at sub 6 minute miles you are never going to run sub 6 minute miles. I am trying to condition myself to stop thinking about the PR as much as thinking about having the best run for the given conditions. Today also marks the beginning of Time to get serious mode. I have cut my mileage for the past 2 weeks since River Bank and now its time to start slowly building it back up so that in July I can start my high mileage marathon training with a good base. Next up, the Reeds Lake 10k June 30th.

HOT

If you ever hear me crazy talk about how I am going to race in 90 degree heat punch me in the face and remind me how bad today hurt. First of all I came in 36th, had to drink water at every water stop, crossed the street multiple times to run under sprinklers, looked like total formless shit, had no kick, ran slower than my 10k pace (and still had no kick)... In the end I was almost 3 minutes off my PR. We will call this a training run.

10k Week 2 (8 days until Race #2)

I am racing more this summer than I normally would do. I would like to run 3 more 10ks this summer before I switch over to the longer marathon specific training in July. Yesterday I completed my first full week of 10k specific training. I ran one of most brutal long runs of my life. 18 miles in 90 degree heat pushed my body to the edge. The first 11 miles were no problem, but after my glycogen stores ran out I became a weak mess. Im still no good past 90 minutes, but we will start to address that in our marathon training. This week I am going to do my normal track workout on Monday, a medium easy run on Wednesday with some strides on Saturday leading up to the Memorial day 10k. Historically this race is hot and humid so I am going to shoot for a relaxed, evenly pace race with the hopes of bringing my post 35 pr down only a couple of seconds. I will have 30 days to sharpen myself up for the following race where I plan to run a giant pr. But, as things go, you never know what is going to happen on any given day. My nutrition is going to be a huge factor in my training this summer. I am going to focus on giving my body exactly what it needs to perform at a higher level. I have to do whatever I can to give myself an edge here. I am trying to rest, stretch, eat well, hydrate and train the best that I can do. Here is how the week went down: Monday Workout - 11 400m @ 5:30 -6:02 pace w/ 200m recovery jog. No stopping.. I feel comfortable at 5:45 pace for this workout. I love and hate this workout.. Having only a 200 meter jog to recover makes this harder than you would think. 1.25 Warm up / 1.25 Cool down Felt great.. A little hip tension but I think that is from being tired from the 18 on Saturday. My quads hurt.. I need to make sure I recover 100 percent from this workout before next week. Tuesday - Shakeout.. Trying to see if a 3 mile shakeout or rest helps me recover faster.. Running the day after a track workout is pretty much an uncomfortable affair. Anyhoo.. I did 3 and am feeling pretty good today. Going to do a medium run tonight and then do strides and sharpen up for Monday. Wednesday - A horrible 10k with the Striders group in 85 degreeish temps. I hate heat. I am reduced to pure crap in the heat. We all ran like total shit, barely holding it together at 7:45 pace. Come to find out we were under a bad air pollution day.. Go figure. I felt terrible all day. Maybe this is why. Trying to decide whether or not I am going to drop down to the 5k this weekend or stick to the 10k. Temps on Saturday are going to be 94 in Chicago so I can't imagine them being very good in the morning unless there is rain.. Run a balls out 5k? Maybe? We will see. Thursday - Day off with a drive to the country. Little lunch with my lady and girls.. A little porch sittin with friends at night maybe.. Nice.. Friday - Warm up - Strides at race pace cool down Beets?

10k Training Week One

I have now entered a new training cycle that will focus on lowering my 10k time. For the next 7 weeks I am going to lower my overall mileage and increase my overall intensity. Last night I did the first workout of the cycle. Monday Track WO 1.5 mile warm up 18x200m @ under 6:02 pace followed by jog 200m no stopping 1.2 mile cool down. It looks easier than it is. 7 miles total Tuesday REST Yoga Wednesday - Focus on watching calorie intake this week. I would like to get back to a racing weight of 149 pounds by the end of june. Lower mileage week higher intensity. 10k w / striders 2 mile wo 6.2 7:18 pace. 2nd and 3rd mile in 7:01 and 6:48 just did me in and I slowed in the hills on mile four to 7:48 and for the last 2 I ran in the 7:20s and 7:30s.. Its amazing how well you can run when rested and just how shitty you can run when you are strung out and tired. I like to train in this state of chronic fatigue.. Feeling like crap I guess its to be expected this week. Racing on Saturday, Track Wo on Monday and trying to lay it down on Wednesday.. Nope But, I need to train like this this summer. I need to figure out how to adapt to this type of intensity. Week one. Long Run of 15 on Saturday, maybe a shakeout friday. We will see.. This is going to be a really hard training cycle. Im a puss. I need to fix that. Thursday took a 5 mile walk with a baby on my back... That is enough cross training for me eeeeeek Friday - Rest Saturday 18 miles first 11 in about 8:30 pace.. Nice and easy. Hot monster of a day around 90 degrees. The last 7 miles turned into a walk run.. Absolutely brutal. No shame in walking when its 90 degrees. I had a salt crust on my face. What a end to an intense week.

Summer Plans

I can't take more than 1 day off before I start to feel a little anxious. On Saturday I tested my fitness and found out where and what I need to work on in the coming months. For the next 7 weeks leading up to the Reeds Lake 10k, I am going to be working on my 10k speed and build a stronger faster me in the process. I have put the goal of cracking 40 minutes as my goal for the summer. July, August and September will be dedicated to building up the mileage that I need to run a strong marathon in October. For the next 7 weeks leading up to July I am going to cut back on the mileage a little bit and add more intensity to my training. We will see how that goes. I feel that my Riverbank build up has given me a nice base to work from. I have a feeling that adding 7 weeks of track workouts to my weekly training will do me some good. I have to be careful to monitor my aches and pains from my RB training, focusing more on flexibility as my leg turnover increases. Its been a long time since I tried to seriously run on the track, I look forward to the challenges ahead of me.

10k Results

41:33 First 5k 19:55 Ran too fast first 2 miles Paid for it in the hills Happy But not thrilled.

The Taper Capers Continue

I am ready to run I am ready to run I am ready to run I am ready to run I am ready to run

Taperitis

I am 6 days into my taper and I feel like I want to die. Every ache and pain that I have worked out since February has returned, my energy levels are down, my doubt and worry levels are high.. I think I have taperitis. I am sure the phantom pains, energy levels and lack to confidence is just from making such a drastic reduction in my training and eating. I am glad to realize that taperitis is real so I can prepare for this properly later during my Chicago marathon build up. I have been looking through my training logs and feel super confident in my ability to knock out a decent 25k, but am seriously contemplating dropping down to the 10k and blasting out a super fast time. For me, training for an early spring race is not about the race but about working through the winter and building a strong base for the rest of the season. I have run so many miles so far this year and feel like I am in a great place for the rest of the year. Dropping down to the 10k might allow me to run a Post 35 year old Douglas PR and help me gain some needed confidence for my up coming summer and fall goals. I have until Friday to decide, but I am leaning towards the 10k.