At least he didn't have a disease

Up until today my only win in 2009 had been at the Celiacs 10k in Baltimore. The second place was a high school kid with Celiacs who had won Celiacs races all over the country. It was a little embarrassing - that's until I saw I might have a chance to win the African American 5k. I thought, maybe I could dedicate myself to winning small races named for groups of people unrelated to myself. Unfortunately I got second at the AA race - but, the seed had been planted.
That brings me to today - the Navy 5 miler. The race was held near the Pentagon in Arlington, VA. The weather was perfect. I had decided to take it out conservatively, focusing on dialing into approximately the pace that I'll run for the Army 10 miler - if I was close to the front after 3 miles than I'd compete. Luckily it worked out as I had hoped. At the mile I was in third place and I slowly closed the gap with first until I passed him at the 3 mile mark. I knew that there was a decent sized hill during the fourth mile - so, I pushed it hard during that section. At the final turn around I had some distance on the guy in second, who I would later learn is the assistant coach for Navy - but the last mile was a steady downhill. I knew I needed to keep pushing on the gas - I didn't want to let him back within shooting distance.
My high school coach made sure that we knew early on that looking back in a race was not acceptable. The reason is that it makes you look weak to the guy in second. You can give him confidence to think he might be able to catch you. In long distance racing appearing strong is important - you want the other guy to think it's not worth trying to catch you. That's why you should always put on a little surge when you're passing someone. You don't want it to be easy for them to react.
As I was turning the corner to 150 meters to go a kid stuck out his hand - I decided that probably meant that I far enough ahead - so, I slapped his hand. Of course - right away - I was a little worried that he'd come back on me and I'd look stupid. So, I kicked it in. I ended up about 20 seconds ahead - finishing in 26:37. It wasn't a great time - but, I have to say it's a lot of fun winning a race. I even had a guy from the washington post interview me afterwards. DC & Baltimore has a lot of strong runners - so, winning a race is as much about being lucky that nobody shows up as it is running well.
So I've got two weeks before Army 10 miler. A realistic goal for me would be ~54 minutes. At the beginning of the summer I was hoping for a 52:30 - so, I somewhat disappointed with my progress. I'm not quite sure of the problem. It could be that I'm not running enough miles - although after Boston I needed to pull back a little. The other possibility is that my quality days have not been hard enough. I've been running up to three tough workouts per week - which means that they have been less intense so that I can recover. In the spring I might go back to one track workout and one tempo workout per week.

Last Week
Monday: 7 miles
Tuesday morning: 4 miles
Tuesday evening: 10.5 miles 5X2k 1min10sec rest (6:47.7; 6:42; 6:37.2; 6:33.8, 6:22)
Wednesday: 10 miles
Thursday morning: 4 miles
Thursday evening: 9.5 miles 4X200 (35.6, 36, 34.1, 35.1) 3X1k (3:07.9, 3:05.2, 3:02.2) 2X400 (70.3, 70)
Friday: 8.5 miles
Saturday: 4 miles
Sunday: 15 miles Navy 5 miler 26:37 (5:24; 5:26.1; 5:19.3; 5:25.3; 5:07.2)
Total: 72.5 miles

This Week
Monday: 7 miles
Tuesday morning: 4 miles
Tuesday evening: 10 miles Track workout
Wednesday: 8.5 miles
Thursday morning: 4 miles
Thursday evening: 10 miles Hills
Friday: 6 miles
Saturday: 4 miles
Sunday: 9.5 miles Airport 4 miler
Total: 63 miles

Reality Bites

Apparently it was a little premature to say I don't have anything else to write about running. This last weekend I ran the Ryan McGrath Memorial Maryland Championship 5k (Don't worry Ryan is alive - his ACL is not). It was going to be my best chance to see what I could do for 5k this year. The competition was very good - the only question was whether I could stick with somebody - or if I would be in no-mans land.
My recent workouts have been going pretty well - and I thought that maybe I could dip under 5 min pace per mile. My first quarter was 75 - right on pace. From there the four guys in front of me started to stiffen the pace. I did probably the worst possible thing - I didn't completely go with them, but I quickened my pace to a sub 74. The next two quarters were about the same pace - I came through the mile at 4:56. Faster than I had planned, but I felt ok. However I must have relaxed a little because my next two quarters were a 75 and 76.
At about the 1.5 mile mark it started to get a little harder. Arjun said I looked a little less strong at that point - well, I certainly felt it. I was able to keep my 75-76 pace for another two laps and then the wheels came off.
I came through at 9:59 at 2 miles. I knew at that point that it would be almost impossible to get back to under 5 min pace for the last minute. I also got passed and I wanted to go with him, but it wasn't happening. The last mile was ugly on every level. The look on my face, my form, and worst of all my splits. I ran a 5:14 last mile for a 15:52.
I was pretty disappointed. But, it was helpful as I try to figure out my proper pace for the Army 10 miler. It looks like something in the mid 5:20's will probably work. My original goal was 5:15 per mile. I don't see that happening.
Also, it was helpful as a reminder of what I need to do in that situation. Bring it back to the basics - breathing and form. I was thinking too much about splits and how bad I felt.

Last Week
Monday: 7 miles
Tuesday: 9 miles
Wednesday morning: 11 miles 4 mi T pace 4X200m @ R pace
Thursday: 10 miles
Thursday evening: 4 miles
Friday: 6 miles
Saturday: 9 miles 5k race 15:52
Sunday: 16 miles
Total: 72 miles

This Week
Monday: 7 miles
Tuesday morning: 4 miles
Tuesday evening: 10.5 miles Track workout
Wednesday: 10 miles
Thursday morning: 4 miles
Thursday evening: 10 miles Track workout
Friday: 9.5 miles
Saturday: 4 miles
Sunday: 16 miles 5 miles tempo
Total: 75 miles

Week of 9/7/09

Well, I think I'm going to keep posting my training - even though I might not have a long winded commentary accompanying it every week. Below is my training for the last few weeks.

Week of 8/17
Monday: 10 miles
Tuesday morning: 4 miles
Tuesday afternoon: 11 miles 5X1 mi (5:02.4; 5:00.5; 4:57.2; 4:54.0; 4:55.4)
Wednesday: 10 miles
Thursday: 10 miles - sore & dehydrated only did one two mile repeat (11:17) and about 800 meters of the second - live to fight another day
Friday: 8 miles
Saturday: 12 miles 12X400m 400m rest (73.5; 70.4; 69.1; 69.3; 67.5; 67.9; 67.9; 67.8; 67.9; 67.0; 67.0; 67.7)
Sunday: 17 miles
Total: 82 miles

Week of 8/24
Monday: 10 miles
Tuesday: 9 miles
Wednesday morning: 5 miles
Wednesday evening: 11 miles 4X1 mile (5:25.9; 5:22.2; 5:18.7; 5:12.2) 1 min rest + 2X1k (3:06.9; 3:07) with 3 min jogs 4X200m (36.8; 34.3; 35.0; 33.3) with 200m jogs
Thursday morning: 4 miles
Thursday evening: 10 miles
Friday: 20 miles
Saturday: 7 miles
Sunday: 0 miles
Total: 76 miles

Week of 8/31
Monday: 10 miles
Tuesday morning: 4 miles
Tuesday evening: 12 miles 10X1k (3:14.9; 3:13.5; 3:13.4; 3:12.5; 3:11.7; 3:08.5; 3:06.7; 3:05.0; 3:04.5; 2:58.8)
Wednesday: 10 miles
Thursday morning: 4 miles
Thursday evening: 9 miles hills
Friday: 10 miles
Saturday: 6 miles
Sunday: 20 miles
Total: 84 miles

This Week
Monday: 7 miles
Tuesday: 8 miles
Wednesday morning: 11 miles 4 mi T pace 4X200m @ R pace
Wednesday evening: 4 miles
Thursday: 12 miles
Friday: 6 miles
Saturday: 10 miles 5k race
Sunday: 17 miles
Total: 75 miles

Now for something completely different

You may have noticed that I haven't posted for awhile. Kendra and I have been out of town a lot lately - so, I decided to give myself a little break. But, I also just haven't had much interesting to say in regards to running. I've really enjoyed the blogging process, but I've decided it's time to move on to another topic. I came up with an idea - I'm not sure it will be great - but, it's something.

Awhile ago I decided that I'm not going to drink alcohol during the month of September (four days down!) so that I could be in the best possible shape for the Army 10 miler. In the last two days I 1) read a few chapters in the book Roads to Quoz by one of my favorite authors, William Least Heat Moon. These chapters were dedicated to a woman who lives incredibly simply. She's basically like a nun. Taking as little from the world and giving as much as she can. I was inspired. 2) watched a "Mega Disastors" show about peak oil. I've been reading about this idea for probably five years, but it reminded me how rough life could become.

So, I decided to abstain from something that I have dependence on, but know in my heart probably isn't good for me or the world. It's kind of a year of Lents. Yes, Morgan Spurlock did something similar - this is going to be better - but, I can't promise it won't be less preachy ; )

So, here's the list - for more info visit my new blog. I welcome any suggestions on new ideas. This list is very open to modification.

September 2009: Alcohol
October 2009: Clutter
November 2009: TV/Movies (does not include sports)
December 2009: The internet
January 2010: All animal related products
February 2010: Food prepared by others
March 2010: Purchases other than food/housing/clothing
April 2010: Trash
May 2010: Transportation that uses oil
June 2010: Time (volunteer once a day)
July 2010: Processed food
August 2010: Food made more than 100 mi away
September 2010: All of the above (except possibly animal products)