Next week is my last race of Spring 2010. It also happens to be 24 weeks to Chicago - which is technically the beginning of my training cycle. I have quite a Summer planned. If everything goes well I'll be running more miles than I have any summer in my life. The basic plan will be similar to what I used for Boston of 2009 - but BIGGER.
Many more details to come - but, I'll just say I'm excited for two main reasons - 1) I have a good shot at finally running under 2:30. 2) I went to college in Chicago and love the city and this race.
Before I get to that I have one more race to go. Just as with Cherry Blossom I'm not sure what to expect this weekend. The history of this race shows that I have no chance of winning - and the course has some undulating hills - so, I'm not necessarily expecting a really fast time. There's nothing else to do but just go out there - run smart at the beginning and strong at the end. I guess that's as good of a training plan as anything.
Last Week
Monday: 7 miles
Tuesday Morning: 4 miles
Tuesday Evening: 9 miles 4X(200m R pace with 200m jogs) + 3X(1k I pace with 2-min jogs) + 2X(400m R pace with 400m jogs) (35, 34.9, 35.3, 34.6, 3:04.6, 3:05.2, 3:03.8, 70.7, 68.1)
Wednesday: 8 miles
Thursday: 10 miles 5 mi @ T pace
Friday: 4 miles
Saturday: 10.5 miles
Sunday: 11.5 miles
Total: 64 miles
This Week
Monday: 7 miles
Tuesday: 10 miles 5 X 1 mi @ T pace 400m recovery + 4X200m R pace with 200m jogs
Wednesday: 8 miles
Thursday: 6.5 miles 8X100m
Friday: 4 miles
Saturday: 10 miles Winchester Apple Blossom Festival 10k
Sunday: 6 miles
Total: 51.5 miles
Sunday, April 25, 2010
Sunday, April 18, 2010
Winding Down
This spring season is coming to a close for me. But - it doesn't quite feel like the end of a training cycle. The gravity of this year is pulling me toward October before we reach May. My last race of the year is the Apple Blossom Festival 10k - but, to be honest I'm looking forward to the festival more than the race in some ways.
Right now running is mostly about exploring for me. Today I decided to use my long run to check out the Candy Land sounding Apple Pie Ridge Road. The land around Winchester is full of Apple Orchards (thus the Apple Blossom Festival) - at one time it supposedly was the largest Apple growing region on the world (no kidding). This area above Winchester to the northwest had apple orchards since before the Civil War. Just outside the city limits the road starts to climb - there are big houses on 5-10 acre lots. Eventually I came to the top of the ridge where I could see the Blue Ridge to the east and the Allegenies to the west. On my way back into town I ran beside fenced in fields where horses and cows were munching on grass. At one point two calves jumped up when they saw me and started running along the fence - as if they were playing with me. A little different then Baltimore.
Last Week
Monday: 7 miles
Tuesday Morning: 4 miles
Tuesday Evening: 8 miles 3X (600m I pace 1 min rest 400m I pace 30 sec rest 200m I pace 30 sec rest) (1:53.7, 73.3, 37.6, 1:49.5, 74.6, 35.6, 1:50.5, 72.1, 36.3)
Wednesday: 9.5 miles
Thursday: 10 miles 2X2 mi + 1 mi @ T pace
Friday: 4 miles
Saturday: 12 miles
Sunday: 17 miles
Total: 71.5 miles
Next week
Monday: 7 miles
Tuesday Morning: 4 miles
Tuesday Evening: 9 miles 4X(200m R pace with 200m jogs) + 3X(1k I pace with 2-min jogs) + 2X(400m R pace with 400m jogs)
Wednesday: 8 miles
Thursday: 10 miles 5 mi @ T pace
Friday: 4 miles
Saturday: 12 miles 4X(1 mile @ T pace with 3-min jogs) + 6X(200m R pace with 200m jogs) + 2 mi acceleration run increases 5 xec per 300m with last 400m interval pace
Sunday: 13 miles
Total: 67 miles
Right now running is mostly about exploring for me. Today I decided to use my long run to check out the Candy Land sounding Apple Pie Ridge Road. The land around Winchester is full of Apple Orchards (thus the Apple Blossom Festival) - at one time it supposedly was the largest Apple growing region on the world (no kidding). This area above Winchester to the northwest had apple orchards since before the Civil War. Just outside the city limits the road starts to climb - there are big houses on 5-10 acre lots. Eventually I came to the top of the ridge where I could see the Blue Ridge to the east and the Allegenies to the west. On my way back into town I ran beside fenced in fields where horses and cows were munching on grass. At one point two calves jumped up when they saw me and started running along the fence - as if they were playing with me. A little different then Baltimore.
Last Week
Monday: 7 miles
Tuesday Morning: 4 miles
Tuesday Evening: 8 miles 3X (600m I pace 1 min rest 400m I pace 30 sec rest 200m I pace 30 sec rest) (1:53.7, 73.3, 37.6, 1:49.5, 74.6, 35.6, 1:50.5, 72.1, 36.3)
Wednesday: 9.5 miles
Thursday: 10 miles 2X2 mi + 1 mi @ T pace
Friday: 4 miles
Saturday: 12 miles
Sunday: 17 miles
Total: 71.5 miles
Next week
Monday: 7 miles
Tuesday Morning: 4 miles
Tuesday Evening: 9 miles 4X(200m R pace with 200m jogs) + 3X(1k I pace with 2-min jogs) + 2X(400m R pace with 400m jogs)
Wednesday: 8 miles
Thursday: 10 miles 5 mi @ T pace
Friday: 4 miles
Saturday: 12 miles 4X(1 mile @ T pace with 3-min jogs) + 6X(200m R pace with 200m jogs) + 2 mi acceleration run increases 5 xec per 300m with last 400m interval pace
Sunday: 13 miles
Total: 67 miles
Sunday, April 11, 2010
When you least expect it
"There are no miracles in running." I think I said this as recently as a few weeks ago. And for the most part I feel like it's true - but, this morning came pretty close.
A week ago Kendra and I moved from Baltimore to Winchester, VA. As moves go - this one wasn't bad. We had movers doing all the heavy lifting and it was only less than two hours away. But, moving to a new town is as much psychological as it is anything. Other than a hopeful hunch that our lives will improve dramatically with Kendra's job change - there isn't anything bringing us here. And Winchester is dramatically different than anywhere I've lived. Not that we can't make a good life here - but, one thing that all humans dread is the unknown.
Last Sunday I decided to explore a state park (Sky Meadows) ~20 minutes from Winchester. It was beautiful - but, the running wasn't exactly smooth. The first mile or so was completely uphill. Not only that - they have cows in certain fenced in areas of the park and I had to run off the trail to avoid a few of these massive creatures. I was supposed to run 20 miles - but, I ended up at only a little over 2 hours. Given my lack of skill on the Appalachian Trail - calling it 17 was more than generous. Not only did I not get in the run I wanted - on my way down the "mountain" - I had the worse case of tendonitis in my knees that I've had in a long time. I even had to stop.
Tuesday was hot. On the positive side I found an awesome mondo surface track at the high school, which is less than a mile from my house. But the heat caused me to run slower and less than I wanted.
Thursday I had a 3X2 mi planned. I decided to plan out 3 two mile routes on the USATF route tool. Well - I must have not been very precise because my splits were all pretty slow. Easy explainable, but not a confidence booster.
Then, that night it got much cooler. We left the window open and in the morning my neck was so stiff I could hardly turn my head. By Friday I was dreading Sunday. I had no idea what was going to happen. My confidence was as low as it's been for a race in a long time.
But this morning I got out of bed - had a bit to eat - and jogged over the start. On my way I encountered the swarms of people - instead of getting nervous - I felt a smile cross my face. I realized - I am ready. I've put a lot of work in this miserable winter and now I get put it all out there in a big race with fast competition in perfect conditions. Life is good.
Last Week
Monday: 8.5 miles
Tuesday Morning: 4 miles
Tuesday Evening: 8.5 miles 4X(200m R pace with 200m jogs: 34.2, 35.7, 34.5, 34.2) + 2X(1k I pace with 2-min jogs: 3:05.4, 3:07.6) + 1X800 2:30.6 + 2X(400m R pace with 400m jogs: 69.6, 66.9)
Wednesday: 9 miles
Thursday Morning: 4 miles
Thursday Evening: 10 miles 3X2 mi @ T pace
Friday: 11 miles
Saturday: 4 miles
Sunday: 14 miles Cherry Blossom 10 miler 52:47
Total: 73 miles
This Week
Monday: 7 miles
Tuesday Morning: 4 miles
Tuesday Evening: 10.5 miles 6X (600m I pace 1 min rest 400m I pace 30 sec rest 200m I pace 30 sec rest)
Wednesday: 8 miles
Thursday: 10 miles 3X2 mi @ T pace
Friday: 4 miles
Saturday: 11.5 miles 4X(1 mile @ T pace with 3-min jogs) + 6X(200m R pace with 200m jogs) + 2 mi acceleration run increases 5 xec per 300m with last 400m interval pace
Sunday: 17 miles
Total: 72 miles
A week ago Kendra and I moved from Baltimore to Winchester, VA. As moves go - this one wasn't bad. We had movers doing all the heavy lifting and it was only less than two hours away. But, moving to a new town is as much psychological as it is anything. Other than a hopeful hunch that our lives will improve dramatically with Kendra's job change - there isn't anything bringing us here. And Winchester is dramatically different than anywhere I've lived. Not that we can't make a good life here - but, one thing that all humans dread is the unknown.
Last Sunday I decided to explore a state park (Sky Meadows) ~20 minutes from Winchester. It was beautiful - but, the running wasn't exactly smooth. The first mile or so was completely uphill. Not only that - they have cows in certain fenced in areas of the park and I had to run off the trail to avoid a few of these massive creatures. I was supposed to run 20 miles - but, I ended up at only a little over 2 hours. Given my lack of skill on the Appalachian Trail - calling it 17 was more than generous. Not only did I not get in the run I wanted - on my way down the "mountain" - I had the worse case of tendonitis in my knees that I've had in a long time. I even had to stop.
Tuesday was hot. On the positive side I found an awesome mondo surface track at the high school, which is less than a mile from my house. But the heat caused me to run slower and less than I wanted.
Thursday I had a 3X2 mi planned. I decided to plan out 3 two mile routes on the USATF route tool. Well - I must have not been very precise because my splits were all pretty slow. Easy explainable, but not a confidence booster.
Then, that night it got much cooler. We left the window open and in the morning my neck was so stiff I could hardly turn my head. By Friday I was dreading Sunday. I had no idea what was going to happen. My confidence was as low as it's been for a race in a long time.
But this morning I got out of bed - had a bit to eat - and jogged over the start. On my way I encountered the swarms of people - instead of getting nervous - I felt a smile cross my face. I realized - I am ready. I've put a lot of work in this miserable winter and now I get put it all out there in a big race with fast competition in perfect conditions. Life is good.
Last Week
Monday: 8.5 miles
Tuesday Morning: 4 miles
Tuesday Evening: 8.5 miles 4X(200m R pace with 200m jogs: 34.2, 35.7, 34.5, 34.2) + 2X(1k I pace with 2-min jogs: 3:05.4, 3:07.6) + 1X800 2:30.6 + 2X(400m R pace with 400m jogs: 69.6, 66.9)
Wednesday: 9 miles
Thursday Morning: 4 miles
Thursday Evening: 10 miles 3X2 mi @ T pace
Friday: 11 miles
Saturday: 4 miles
Sunday: 14 miles Cherry Blossom 10 miler 52:47
Total: 73 miles
This Week
Monday: 7 miles
Tuesday Morning: 4 miles
Tuesday Evening: 10.5 miles 6X (600m I pace 1 min rest 400m I pace 30 sec rest 200m I pace 30 sec rest)
Wednesday: 8 miles
Thursday: 10 miles 3X2 mi @ T pace
Friday: 4 miles
Saturday: 11.5 miles 4X(1 mile @ T pace with 3-min jogs) + 6X(200m R pace with 200m jogs) + 2 mi acceleration run increases 5 xec per 300m with last 400m interval pace
Sunday: 17 miles
Total: 72 miles
Sunday, April 4, 2010
Goodbye Baltimore, Hello Winchester
I'm writing this from my new hangout in Winchester - Union Jack. Free Wi-fi and a good beer selection is an easy way to get my business. I've moved several times in my adult life - I grew up in Ann Arbor, MI - went to college in Chicago - grad school in San Diego - exchange program in Mannheim, Germany - back to San Diego - back to Chicago - back to Ann Arbor - and then Baltimore. Something feels different about this move. Maybe it's that I've never lived in a town as small as Winchester - maybe that although my wife's job is changing - mine is the same. Ok, it's probably the small town thing.
Not that there isn't "stuff" to do in Winchester. There's an interesting old town area with some decent restaurants and a great beer store. There is beer in grocery stores - on Sundays! They call Maryland the "free state", but they weren't talking about alcohol.
I ran on the Appalachian trail this morning in Sky Meadow State Park - it's as pretty as it sounds and only 25 minutes away. There is tons of history here - Winchester changed hands in the Civil War several dozen times - and George Washington landed his first gig here at the age of 16 years old (no, I wasn't here for that).
There are some cool events - like the upcoming Apple Blossom Festival with one of the fastest 10k's in VA, DC or MD. They have tons of wineries and Wine/Beer festivals (maybe I should stop talking about alcohol - my mother does read these). And it's only a 90 minutes to DC, less than 2 hours to Baltimore, 3.5 hours to Philly and 5 hours to NYC. The confederate flag is on the city seal, but I think it's more a history thing then any real sentiments on the part of most of the inhabitants.
I'm still searching for running routes that don't include me running on the shoulder of busy roads - but, they have a good running store here (Runner's Retreat) - so, I'm sure I'll learn all the good places to run soon enough. My running did suffer a little bit from the move this week, but it could have been worse. Cherry Blossom is next week - it will be interesting to see what I can do. I've got a lot of hay in the barn - I just need to be confident. I'll be looking to run something in the low 53's.
More than anything I think this move feels different because I'm leaving the most supportive running group that I've known - and more importantly some real good friendships. So, please everybody, stay in touch! And if you want to get out of the city this summer - we've got plenty of room for visitors!
Last Week
Monday: 9 miles
Tuesday: 10.5 miles 6X (600m I pace 1 min rest 400m I pace 30 sec rest 200m I pace 30 sec rest) (1:53.3, 74.2, 37.3; 1:51.5, 73.8, 36.6; 1:51.3, 73.1, 36.5; 1:51.2, 71.1, 35.3; 1:47.9, 72.1, 35.7; 1:46.9, 70.1, 35.5)
Wednesday: 10 miles
Thursday: 11 miles
Friday: 0 miles
Saturday: 11 miles
Sunday: 17 miles
Total: 68.5 miles
Next Week
Monday: 9 miles
Tuesday Morning: 4 miles
Tuesday Evening: 9 miles 4X(200m R pace with 200m jogs) + 3X(1k I pace with 2-min jogs) + 2X(400m R pace with 400m jogs)
Wednesday: 8.5 miles
Thursday Morning: 4 miles
Thursday: 10 miles 3X2 mi @ T pace
Friday: 10 miles
Saturday: 6 miles
Sunday: 15 miles Cherry Blossom 10 miler
Total: 75.5 miles
Not that there isn't "stuff" to do in Winchester. There's an interesting old town area with some decent restaurants and a great beer store. There is beer in grocery stores - on Sundays! They call Maryland the "free state", but they weren't talking about alcohol.
I ran on the Appalachian trail this morning in Sky Meadow State Park - it's as pretty as it sounds and only 25 minutes away. There is tons of history here - Winchester changed hands in the Civil War several dozen times - and George Washington landed his first gig here at the age of 16 years old (no, I wasn't here for that).
There are some cool events - like the upcoming Apple Blossom Festival with one of the fastest 10k's in VA, DC or MD. They have tons of wineries and Wine/Beer festivals (maybe I should stop talking about alcohol - my mother does read these). And it's only a 90 minutes to DC, less than 2 hours to Baltimore, 3.5 hours to Philly and 5 hours to NYC. The confederate flag is on the city seal, but I think it's more a history thing then any real sentiments on the part of most of the inhabitants.
I'm still searching for running routes that don't include me running on the shoulder of busy roads - but, they have a good running store here (Runner's Retreat) - so, I'm sure I'll learn all the good places to run soon enough. My running did suffer a little bit from the move this week, but it could have been worse. Cherry Blossom is next week - it will be interesting to see what I can do. I've got a lot of hay in the barn - I just need to be confident. I'll be looking to run something in the low 53's.
More than anything I think this move feels different because I'm leaving the most supportive running group that I've known - and more importantly some real good friendships. So, please everybody, stay in touch! And if you want to get out of the city this summer - we've got plenty of room for visitors!
Last Week
Monday: 9 miles
Tuesday: 10.5 miles 6X (600m I pace 1 min rest 400m I pace 30 sec rest 200m I pace 30 sec rest) (1:53.3, 74.2, 37.3; 1:51.5, 73.8, 36.6; 1:51.3, 73.1, 36.5; 1:51.2, 71.1, 35.3; 1:47.9, 72.1, 35.7; 1:46.9, 70.1, 35.5)
Wednesday: 10 miles
Thursday: 11 miles
Friday: 0 miles
Saturday: 11 miles
Sunday: 17 miles
Total: 68.5 miles
Next Week
Monday: 9 miles
Tuesday Morning: 4 miles
Tuesday Evening: 9 miles 4X(200m R pace with 200m jogs) + 3X(1k I pace with 2-min jogs) + 2X(400m R pace with 400m jogs)
Wednesday: 8.5 miles
Thursday Morning: 4 miles
Thursday: 10 miles 3X2 mi @ T pace
Friday: 10 miles
Saturday: 6 miles
Sunday: 15 miles Cherry Blossom 10 miler
Total: 75.5 miles
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