Running Like A Girl And Proud Of It

I’ve once again waited too long between blog posts so I’ll give a quick recap since the last post and then describe Sunday’s Rock n Roll Philadelphia Half Marathon. 

Overall the training has gone really well despite a few issues over the past month and a half.  I kept my mileage in the range of 90-105 pretty much the whole time and workouts were generally completed as fast as scheduled.  Right after my last post I began to experience some more issues with my breathing and general disposition while running.  I was still getting in the miles and finishing the workouts but it wasn’t easy.  I had to use my fitness to grind through workouts, even though I often was feeling terrible from the start and not believing I would finish until the last interval.  I was having these dry, bloody noses and congestion that were made worse by freshly cut grass and other allergens in the air.  I was so thankful to have teammates to pull me along through that time and a coach to motivate me and put up with all my whining about not feeling well.  I thought I had polyps in my sinuses even after my pulmonologist (Dr. Pollack) told me it was probably just a bad sinus infection presenting itself in a different form from the earlier ones.

Luckily, he was right and I started to improve once I began treating the infection.  Despite some stomach issues (that antibiotics usually give me), things started getting a lot better.  I ran well in workouts including mile repeats, 2mi repeats, and marathon-specific tempo workouts built into long runs.  I was able to close hard in those efforts and felt stronger while doing them.  I ran a nice 5:15 marathon pace workout during a Labor Day race in Avalon (Tim Kerr 7-mi Island Run) and also a 15-min 5K time trial on a random Thursday morning after intense storms washed out our plans to do it earlier.  Last week we did an 8x800m workout where I closed in 2:05.  I ran 58 seconds for the last lap and felt smooth and strong out there.  I recovered quickly and put my mind towards tuning up for Chicago with a good half-marathon in Philly.  Things were looking up.

The weekend started with my daughter Lily’s first birthday party.  It was fantastic.  Lily seemed to really enjoy it and I realized how lucky we are to have such great friends and family to support her as she grows.  My Aunt Andrea (aka Tante Ani) was there to celebrate Lily’s birthday and after the party she, Paul, and I headed back to her place in Philly as she was hosting us for the race.  After watching the Union pull out a big victory and then watching the Phils celebrate their 5th straight NL East title, I went to bed happy before the race. 

I was nervous (as always) for the race but I felt good as Paul and I warmed up together.  When the gun went off I knew I was going to run a controlled effort but I wasn’t sure exactly what I was going to do.  I quickly abandoned the plan to start running 5:15s as I was sucked out with the deep elite field in under 5 minutes and it felt good.  I closed a gap when I didn’t want to be out in front of a pack breaking the wind. I then found myself on the back of a pack running a trials-qualifying pace.  I had to make the decision if I wanted to go for it right then but I reminded myself that Chicago is the goal and I have been saying I only have one bullet left to get to the trials.  I dropped back (hopefully wisely) and searched for pack going the pace I knew I could comfortably maintain.  I found former teammate, MTC-runner Sean Swift to latch onto and to my surprise the two leading women were in his pack.  I latched on to the back of this pack and went for a ride, leading some stretches later in the race.  The rest of the half was pretty uneventful except for being amazed with how well these ladies were running and being stoked about how easy it felt to run 5:0Xs.  Sean and I pulled away ever-so slightly from the pack in the last couple miles and I went on to finish in 66:52 (only good for 36th in this deep field), technically a PR for the half.  At one point I was kicking myself for not going for the standard given how good I was feeling out there.  However, that thought was quickly replaced by being happy at how good that felt and confident about running sub-2:19 in Chicago.  That was fun.

It took the Eagles blowing Sunday night’s game to finally wipe the smile off my face.  I’m more sore than I thought I would be I guess I should have predicted that.  I’ll take a few lighter days to get my legs back under me before putting in a little more work to tune-up for the marathon.   

Progress...

It has been a productive few weeks since I’ve last updated my blog. I got in a solid week of training the week of Monday 8/18, despite the heat limiting my mileage and contributing to a failed attempt at a 4 x 2K workout. I did, however, decide to proceed with the Crystal City 5k, albeit as a tempo run. I ran 15:36 for 11th and it felt very controlled, perhaps too controlled as I slowed in the final mile without realizing it when I could have pushed to hold the intended 5 min mile pace. Sunday was an awesome goodbye run for Dirk going from Bethesda to Alexandria and I felt good. Easier days on Thursday and Friday let me recover from overdoing it slightly during the hot and humid Wednesday workout.

The next week was a scheduled down mileage week with a trip to OKC for work and a trip to SF for Garvie’s wedding. Training in OKC didn’t really happen due to 106 degree temperatures and a packed schedule. The Wednesday workout was a success as I got another chance at a 4 by 2K workout and did well with it. I forget what I split but I know I was well under the prescribed pace, especially on the last one when I closed hard in the last 600m. SF was awesome! It was great to see Garvie and Emily tie the knot and see a lot of the Columbia crew. I also got to do an amazing 2 hour run with Nash and Sundell in 65 degree weather including a trip over and back the Golden Gate bridge.

This past week was great. I made up for missing Monday after not getting back until that morning (due to a flight delay) and then having to work late. I still ended up with 88 miles and a good 3 by 2mi (forget splits but last one was 9:37 with a last lap of 62). I also ran Riley’s Rumble half marathon as a workout on Sunday. Sam and I set out to run 6 min miles and actually ran 5:50s even though the weather was awful and it is the hilliest course I ever raced on. As a bonus, our pace was good enough to be up front and Sam let me get the W since it was my b-day. After a cool-down we headed out to Scott’s for a post-race pool party where Em and Lily surprised me with a cake. It was a great day and a strong week. I need more mileage and intensity to build fitness in a short period of time but I’m happy with the direction I’m heading.

Rebouding

The last couple weeks were productive in different ways. 2 weeks ago I was at the shore for a family vacation. The running was sparse but I got in some miles, played tennis, and swam. The main running highlight was a 4th of July race (Sister Blister 5K) where I won in ~15:10, beating a G-town ’09 grad and winning some cash. Overall, the training wasn’t great that week but I had some time to reset and really think about how bad I want this (a lot!). I loved spending time with my family and started to really look forward to the hard work ahead. I felt really confident about my chances going forward despite packing on a few pounds do to all the good food around there.

I started the real training the next week. It was a typical hot and humid DC summer week and I pushed through an 82 mile week in 8 runs. Wednesday was a 2 x 2mile done in 9:59 and 9:52 that was harder than it was on paper thanks to the heat. I was able to get in a nice rhythm and got it through it. Friday was a nice double and Saturday was a great 15 mile run from the Line, closing hard for the last 3 miles after running a solid pace for the whole run. Sunday, I got to run with Cote who was in town for a friend’s 30th. It was a great week. I gained some more confidence and took a step towards regaining my fitness. I lost some of the weight I put on, with a few more pounds to go (130lbs goal weight for Chicago!).

This week has gotten off to a good start. Monday was a 13 mile run on the CJ trails and Tuesday was a double totaling 17 miles. I’m looking at 90+ this week but have a race on Saturday night so I wanted to get a bit ahead on my miles. It should be a tough few days in high heat but hopefully it will make me stronger. The following week will be tough to get in high mileage due to two separate trips for work and then Garvie’s wedding, both with early AM flights and tight schedules. It might have to serve as a down week but I’ll do all I can to keep progressing.

The Dog Days Are Over

The dog days are over
The dog days are done
The horses are coming so you better run

Run fast for your mother run fast for your father
Run for your children for your sisters and brothers

Leave all your love and your longing behind you

Can't carry it with you if you want to survive

The dog days are over
The dog days are done
Can you hear the horses
Cuz here they come

Sorry for the long period of time between posts; things have been a little crazy since Cherry Blossom. The big reason is that I got sick – a lot. I had a bad cold, the flu, a sinus infection, and another virus (Lily gave me something that was croup to her) that I had an allergic reaction to. It was ugly. I had complications from some of the meds I used to fight all this stuff too. I was just surviving, training when I could with some missed days, shorter days, incomplete workouts, and extreme soreness when I ignored the signs telling me to back-off. I skipped some races, ran 14:30-something and 67:50-something in a 5K and half where I wanted to run a lot faster. I had a couple good stretches squeezed in there including an NYC trip to Nash’s wedding and runs with the likes of Del and Cote. Unfortunately there were more bad days than good ones. I hate to make excuses but I never had a run of bad health like this before, and it was likely the result of being worn down from school stress / lack of sleep and a baby in daycare bringing home germs to me. It was frustrating to say the least but I was actually happy with how I battled in training and in the half.

The good news is that the dog days are over. The fam is great and I graduated B-school with a sweet job in marketing that I’m enjoying - and I’m healthy. I just need to work on the fitness now. I took a week of light running and active rest after the half in MN and now it’s time to build back up. I have my sights set on a half in Philly in September and the Chicago marathon as my only two remaining chances to grab a trials qualifier. I am hungry for this. I’ll update the blog more often with tales from the trails (+ track and roads).

Cherry Blossom 10 miler: 50:06, 16th place

This one falls easily into my general running philosophy to always be happy, never be satisfied.  I wanted to run faster, but I'm pleased with how I battled to salvage a decent performance.  I went out exactly how I wanted (4:56) but found myself without anyone around.  I'm too slow to go with the leaders and my ideal pace was a little ahead of the chase pack.  It was windy and sunny and I hated having nobody to help with the pacing / breaking the wind.  I slowed a great bit in the next couple of miles, having a few guys catch me and even surge ahead of me later on, as I was taxed from the early difficulties.  I was hoping to have some GRC guys to run with at this point but found out later there were just a few meters back.  I did have Bert to catch as he gapped me as I was struggling, having let a few negative thoughts in there as my pace slowed.  I was determined to salvage the race though and from 6 miles on I manned up, clicking off miles in the 4:53-4:57 range along Hains Point.  I caught Bert and was in battle mode as I reached the 9 mile point in 45:04.  I thought I had sub-50 in the bag at this point, and despite keeping my foot on the gas, the slight uphill in the last mile did me in, and I managed a 50:06.

I fell short of my goal but was happy to run a decent pace after that looked like it might fade away from me in the middle of the race.  My prep for the race was good but I know I can go a great deal faster, and I'm still very confident I can hit the trials qualifier in the half when I attempt a sub-1:05 at Grandma's Half in mid-June.  I am ready to put in some more work, with high mileage / solid intensity weeks coming up.  The guys did so well at CB that it would take too long to mention everyone that ran well.  I'm very happy to be a part of this team and I know I have a great crew (and coach!) to work with to reach my goals. 

I ran 81 miles in 8 runs last week.

2 days until Cherry Blossom

Cherry Blossom is a big race for me and I’m excited / nervous for it. Although it doesn’t qualify me for anything, it’s a big race for a couple of reasons. This is a team race and I really owe GRC a big performance for all the great things this club has done for me. This race also represents an opportunity for me to show I’m on the right track to make it back to the Olympic Marathon Trials. If the conditions are favorable I’d like run 49:30 and would be happy with anything sub-50. 49:30 is the pace I’d need to run to hit the qualifying mark in the half marathon and running that pace now would give me some confidence that I could hit the time when I run the Grandma’s Half in June. I have never run that fast for that long, but my volume and quality have been solid and I’m ready for a jump.

Besides the camaraderie of being on a team like this, getting back to the Trials is what keeps me going right now. I haven’t talked about this much, but before the trials in November 2007, I had to choke back tears. To those that know how emotional I can be (e.g. wedding and HEPS), that may not come as that big of a surprise, but I was overwhelmed as I stepped out from the staging area onto Rockefeller Center. The bright lights shone down as I found Em and my family and just kinda lost it. I was so thankful for their support. There is a quote I heard from (I believe) Prefontaine that says, “To give anything less than your best is to sacrifice the gift.” I think that quote applies here but not a gift of talent but of support and opportunity from my loved ones. I want to make the most of what my parents, wife, extended family, teammates, and coaches have given me from day 1 in this sport. For every competitive runner, their individual goals vary based on ability, but they just as important to the individual as long as he / she works as hard for it. I want to feel good about what I have done with this opportunity that was so generously given to me. The fun starts two days from now!

Training has gone well. Last week I ran 92 in singles including a 6 x mile workout where I closed the last lap in 58 for a 4:29 (BTW, Sam looked great out there!). This week I continued the run up to CB with a lighter week and nice tune up workout of 2x1K and 4x500m. Can’t wait!



103 miles and a 24:03 5-mile

Tuesday was another long double going 7 and 13 on the CJ trails.  It was so nice to run on those trails.  I was still tired and a bit sore from less sleep though. 

Wednesday was a track workout.  I did a long warm-up and then did a 2K-1600-1200-800-400 workout with Sam and Burnham in 75s, 74s, 73s, 71s, and 68.  We were a couple seconds fast on most stuff and it felt extremely easy. Closed in 64 and it felt like we were jogging.  Nice and easy tune-up workout for the race that weekend.

Thursday was a short double totaling 12.  Felt tired but relaxed.  Had a great St. Patrick's Day dinner afterwards at the Irish Inn in Glen Echo with Lily, Em, and Em's parents.  Ate corned beef and cabbage and had a couple Guinness at the place where we had our rehearsal dinner!

Friday was a longer double getting in around 15 or 16 for the day including some real nice miles around Old Angler's Inn in Potomac.  Amazing trails and the best part of the towpath!

Saturday was the Van Metre 5-miler.  Despite feeling a little tired, I ran pretty well.  It was windy out and I ran behind the leaders for the most part.  I tried to lead my share but the others found my lead a bit too slow.  I lost contact at points but ran tough to get back in it.  I ran 4:37 for the last mile to finish in 24:03 for second place behind Nightingale (http://results.active.com/pages/displayNonGru.jsp?rsID=106019&orgID=234639&pubID=2), ending my undefeated 2011.  I was really happy with the time as this was the best race I've had yet for GRC, but bigger and better things to come soon I hope.

Sunday was a point-to-point 18-miler on the towpath.  Great team run and we got moving well at times.  It was fun and my legs felt good besides feeling tired from not enough sleep.  I was a little sore afterwards but nothing too bad.  This gave me 103 for the week on 10 runs with a decent race in there.  I'm pleased with the work but need to try to get better sleep.  I usually do a down week now but I have Cherry Blossom in two weeks so I'll adjust the mileage a bit to run well there.  I'm really excited about racing soon.  (BTW, Emily ran an "easy and fun" 1:33 half in NYC, running with her sister Beth, very impressive for both).

110 miles in 9 runs

Friday was a 13 mile run and I was feeling pretty tired. Em and I have been trying some different things to get Lily sleeping better at night but it hasn't been working too well. Not getting good sleep makes me feel tired and sore. We will be doing some more sleep training soon and I really hope it works well. I'm sure Emily feels even stronger about that since it affects her more.

Saturday was a 10 mile tempo during the St. Pat's run in Margate while visiting my parents in Wildwood Crest. It turned out to be a pretty good workout despite a few mishaps. I went out with some of the 5K guys since I just wanted to run with some people. I continued with the on part of the broken tempo for a couple more miles and felt pretty good with the wind at my back. I then backed off for the next couple miles stopping once to pick up a glove I dropped while getting water from a station. At the turn around, I needed to stop to tie my shoe which had become mostly undone. It took way too long to completely untie and retie the mangled laces and when I looked up a few guys from the race were closing in on me down the boardwalk. I took off hard into the wind for another 3 miles of on section. I was happy to slow down for the last couple miles because the wind was vicious. The total time was 53:47 (http://www.aksts.com/results2011/StPats10mi2011all.pdf) and I was happy with the workout and glad the wardrobe malfunctions didn't happen in a tight race. It was nice to get this in mostly on the soft boardwalk surface but the wind affected my form and left me a little sore. BTW, Emily won again - taking the 5K in 19:27!

Sunday was a 20+ mile run in windy conditions - again! Started out with a nice 50 mins with Emily running 7-min pace which was great. I picked it up a bit for the last 1:30. I got a lot of beach in there and some boardwalk too which was really nice. I got in 110 miles on 9 runs and was happy with the work I got in this week. Next week I'll still get in around 100 but I'll probably run some more doubles since I am racing a 5 miler next week and want to run a fast one.

Started off the week with a 13 mile run with the NBDP. Felt tired from the clock change but the legs are holding up well.

Good Start to a Big Week

I ran 15 on Monday AM, most of which with Luff and Hanson. Felt good running on the Trolley Trail and around NB.

Tuesday was a double totaling 18 and some hard strides afterward. I just can’t seem to get rid of my sore throat but besides that I’m feeling great. I caught myself running a bit too fast a few times though.

Wednesday AM was a 5 mile shakeout before we hit the track at night. We had 4 by mile scheduled in 4:50, 4:45, 4:40, and 4:35. We were dead on except the last one where I kicked in the last 600m to finish in 4:27 after being taken through 800m in 2:20. The whole workout felt pretty east expect for the wind picked up and knocked the momentum out of me as I was trying to kick it in hard. The forecasted rain held off though which was great.

Ran 16+ miles in the rain. The legs are feeling great. I had a side stitch that was bothering me for the first 30 minutes or so but I guess I picked it up quite a bit after I shook that off because I came back a lot quicker. I honestly have never felt this fresh while running this type of mileage. The sore throat seems to be leaving too.  I am really excited for the spring racing season for myself and the team. I eager to see Little Jerry get things started for us in the 15K this weekend. The guys should have a good one in Baltimore too.

102 for the week

Thursday I did a double totaling 18 miles instead of my usual medium distance run due to schedule reasons. On my second run I was tired but still found myself running too fast a couple times. Health-wise I was experiencing a sore throat and some congestion which seem to be the lingering form of the cold.

Friday was a nice and easy 13, doing 10 with Joe, who is coming back smart from a bout with the flu. Besides the same health issues affecting me, I felt great.

Saturday was a long workout. 3 miles up, 4 miles on the track @ 5:05, 5 miles easy (did 6:15 pace or so), 3 miles on the track @ 5 min, and 3 miles down. We hit a couple seconds fast for the tempos although I don't remember the exact times. I was still feeling some remnants of the cold, but settled in and felt good by the second tempo segment. I ended up feeling like I could have gone quite a bit further at that pace, although it still felt good to finish. Ivy legend and Princeton alum David Nightingale was on-hand to jog the workout as Luff (who looked great by the way) and I worked hard to stay with him. It was a rare but fun Saturday at the track.

I capped off the week with 15 miles from the line with the guys to give me 102 miles for the week on 8 runs with 2 solid workouts. It was warm and rainy and it felt really good to out there. I still have a sore throat and some congestion but I was happy with how the week went given how terrible I felt at the beginning of it. I'll feel really happy with where I am fitness-wise as soon as I kick the rest of this cold. I'll stick to the fluids, smoothies, and sinus rinses to get me through it. I am feeling ready to start racing soon. This past month and a half has been good for me as I've gained a lot of fitness and my legs feel great. I haven't had to do much ice therapy at all. Coincidentally I haven't done any strength training at all during this time either. I'll add that in sometime soon but for now I've gotten by well without it. I'm looking forward to another solid week of training.

Running Through a Cold

All day Monday I felt terrible from this cold and tried to take some medicine to get me through the day.  It didn't make me feel any better but it did prevent me from taking a nap.  I decided to drag myself out for a run anyway and ended up feeling really good out there.  I put in 13 but then came home and felt the worse I felt all day.  When I was running was literally the best I felt all day. 

Tuesday I was feeling better but quite congested still.  I put in another 13 plus some strides and felt fine.

Wednesday night was the usual track workout and I was feeling better but nowhere near 100%.  We had a planned for 3200m (74 secs per quarter), 2400 (73s), 1600 (70s), and 800 (68s) with solid rest.  I was feeling nervous about it after warming up and not feeling that well.  Once we got started though I was pretty sure I'd make it through.  I didn't feel great out there but nothing was too difficult and we got through the reps a few seconds fast on everything.  Jerry told us not to take off on the last 800 and I knew that was a good idea given the cold.  It turned out to be another good one with the guys, but we missed having Joe out there since he got the flu on his birthday.  Happy belated birthday Joe, feel better soon!

HEPS weekend

Got up to NYC this weekend to watch the Columbia Lions take on the rest of the Ivy League at Indoor HEPS.  The meet had some great highlights and I'm really impressed with the state of our team and the league as a whole right now.  I had a great time seeing friends from Columbia and the MTC.  I consider myself very lucky to have had amazing teammates and coaches at every step along the way of my running career.

As far as my training goes, I got in runs of 10 and 13 during the weekend, but not much of a workout.  I loved being back in Central Park but the late nights and busy schedule weren't conducive to hard efforts.  On top of that I seemed to have picked up a nasty cold.  I still got in 78 miles and one good workout during my down week.  The next week should be a good one given I can kick this cold.

Track Workout Wednesday

Wednesday night we had 4 x 2400m planned in 74s, 73s, 72s, 71s.  I felt really good early on as we hit on or a few seconds fast for the first 3. On last one I was feeling good and ended up taking off with around 700m to go after coming through the 1600 mark at 4:43.  I ended up at 6:52, meaning the last 800m was 2:09 and the last 1600m was 4:30. The team looked great out there and I am really pleased with how my body and confidence has bounced back. I'm really enjoying everyday of training now.

Thursday was 13 and a few strides and Friday was an easy 10 in the AM with Scott K. Legs are only s little sore and mostly I feel great. I'm heading up to NYC this weekend for indoor HEPS and to see friends. Roar Lions Roar!

Easy 10s

The down week started with an easy 10 on Monday. I ran the Cabin John trails because there was snow in the forecast and I wanted to get on the soft stuff before it came. Em and Lily dropped me off and hung out around there until I finished. It was a pretty great run expect for some ruts from the mountain bikes and the pack of rogue pugs that I came across. It’s great that 10 miles feels really easy to me again.

On Tuesday, I ran another 10 on the sidewalks and roads of North Bethesda. There wasn’t too much snow and ice but enough to be annoying. Still feeling great! I want to add in some more strength training though to make sure the core strength is there when it’s time to race.

Down Week Earned

I ran 20 at the Line this morning, giving me 103 miles for the week on 9 runs.  It felt awesome.  I felt very smooth and it was nice to get back on the trails.  It was been a long while since I ran this much and I'm excited with where things are going for myself and the GRC team.  It was great to get out there on Saturday and roll with guys again too.  There is a lot of promise heading into this Spring.  I am going into a planned down mileage week because I know it's smart but I feel so good I almost don't want to.  My achilles feels almost 100% and my foot feels a lot better. 

Help out the Florence Family!

John and Natalie, the former fastest couple in NYC and collegiate stars for the Colorado Buffaloes, are great people and great friends.  Natalie's mother recently fell ill and needed emergency gallbladder surgery.  She is recovering well but could use help with the enormous medical bills associated with the surgery and recovery.  Please donate via this site if you have the means.  Thank you.

http://getbetterlisaflorence.blogspot.com/

By George 10K

Thursday was an easy 14. I felt a bit sluggish probably from wearing new shoes that I heavier than I'm used to. The weather was awesome though and I ran from Alexandria with Mike Smith, Outlaw, and Murph. Friday was another nice day and I did 8 in the AM with Chuck and 6 solo plus some strides in the evening. I kept stretching, icing, and massaging my foot and achilles and I think that's helping.

Saturday was the By George 10K at Hains Point. I ran with the guys and was excited to get out there and race with them again finally. The weather was ridiculously windy (way more than last week even) and we had to weave around some slower runners eliminating the chance of a fast tempo / race. We worked well together, trading off the lead and drafting when possible. I ran 31:57 (and won a cherry pie!) which I was happy with given the conditions. My foot and heel felt good too. All the therapy I've been doing seems to be paying off. We also had fun hanging out and grabbing some food post-race.

Scroll down for 10K (http://www.pvtc.org/20110219.html)

Moving Forward

I continued my recent progress with a decent track workout.  I got in a 5mi shakeout in the AM and then hit the track with the guys at night.  We had 2 x 1600 (5:00, 4:55), 2 x 800 (2:24, 2:22), and 4 x 400 (2@ 68, 2@ 66) scheduled.  We hit a couple seconds fast for most of the stuff and then closed in 60 for the last 400.  It went really smooth and I felt fast and controlled.  The only slight issue has some tightness in my achilles so I iced that and my foot at night.  The guys are looking great.  This Spring could be a great one for the team.  Jerry really has the boys training smart and making progress. 

Ode to My Wife

Monday was a nice 12 followed by some hard strides. It was very windy out again and I think that dried me out a bit and gave me somewhat of a sore throat. Tuesday was an easy 15 with the North Bethesda Distance Project. I'm feeling great except that pain in my right foot has been coming and going. I feel it most when I have to pivot to turn right or when walking around.

Although I'm posting the day after Valentine's Day, in the spirit of the holiday I wanted to thank Emily for making my comeback possible. She is an amazing mother and takes extra baby duty so I can run around trying to get back in shape. She makes my running a priority even though she could focus on her own training if she really wanted to. The girl has talent: she just won a 5K in 19:30 on limited training 5 months after giving birth. I have no doubt she'll get fast again even when she yields to my training. Thanks Emily! You're a great wife and a great mother!

Good Weekend and Good Week

Em and I did the Cupid’s Chase 5K in Stone Harbor on Saturday. The course was flat and the weather was good except for a hard wind but that’s par for the course for racing at the shore. My goal was to do it as a hard tempo and average 5min miles. I started out hard in order to keep from settling into too comfortable a pace. I ran faster than expected and stayed on sub-15 pace until the wind hit me hard in the third mile and I finished in 15:08. I was pretty happy with that. Also Em won her race in 19:30 5 months after giving birth – awesome! http://aksts.com/results2011/Cupid2011all.htm

Sunday was another 2 hour run. Flat and windy, just like the race. I actually got in some soft surface with some beach and boardwalk miles mixed in with the hard stuff. Solid run – much better running at the beach during the winter when you don’t have to worry about crowds or scorching sun. The run capped off a 93 mile week with 2 moderate workouts.

Hungry

The last few days went well. We did 6 x 1200m (2 in 74s, 2 in 72s, and 2 in 70s) with a lap rest on Wednesday. Despite flurries coming down which made the track progressively more slippery and also an increasing wind, we averaged exactly what we had planned. It felt pretty good to get moving again as Sam and I alternated the lead.


Thursday was a nice 15 and Friday was an easy 11. I felt pretty good out there even though my sleep hasn’t been great in the past 2 nights. I’ve had a little pain in my foot the last couple weeks, but I think it’s subsiding. I’m dying to get rid of all this ice on the ground so I can get back on the soft stuff. It’s been a good week so far and I’m hungry to get back.

A New Reason to Run

The blog is back! I think it’s time to start back up again now that I’m ready to start talking about progress, not setbacks (plus Charlie Ban has been giving me a hard time for the long layoff). Although I haven’t been running well lately, I’d be lying if I said life wasn’t good. Lily joined our family on September 17th and she’s been bringing us great joy ever since. Parenting an infant is hard work but the littlest things she does make me so happy. Well back to the running – I’ll briefly explain the last few months of training. Besides missing time around the birth, it turns out my breathing issues were a result of bad reflux and my asthma also getting worse. I skipped Chicago, barely got to the line at Club Nats (and the result wasn’t pretty), and just now feel like I’m actually improving.

I’ve had some help getting back on track. First of all, Em is doing everything humanly possible to allow me to get some sleep and keep training hard. Also, I’ve been working with a coach – Jerry Alexander – a fellow Columbia alum! And the team has had some great new additions and the guys are rolling. It has been a big motivator just to get back to be able to run / workout with these guys. Also, my doctors get some credit for diagnosing the reflux and getting my asthma under control.

Recently, despite getting a bad case of food poisoning a couple weeks ago, I feel like I’m back on track. I ran over 80 miles last week and am weighing in close to race weight (the food poisoning had a positive impact on that one). So far this week I ran 11 with some hard strides on Monday and got in a double of an hour each today. The goal is still getting back to the trials and having some fun racing along the way. I’ve got a long way to go so it feels weird to talk trials at this point, but I’m motivated to give my family a reason to be proud of my running again. I’ll be focusing on training hard for a few months before I plan my racing schedule out a little more. Right now family, running, school and job search are keeping me busy but treating me well. I’m hoping to deliver some more good news via this blog in the months to come.