Sunday 4/29 – Pike’s Peek 10K

I woke Sunday morning immediately excited and nervous for the race. Jake picked me up at 6:20 and we drove up the Pike to the start. It was strange to be able to drive so quickly along Rockville Pike – a road I usually avoid because of congestion. I was glad to have Jake around to talk strategy with and ease my mind. After speaking with him, I knew I wanted to be aggressive and take some risks. I was feeling good the last couple of weeks and I would rather try to go for something fast (with a chance I would blow up) than to run 31 minutes conservatively. The outstanding performance by Sam (29:37 10K at Penn) had me feeling energized. The weather was cool and the rain from the night before had washed away much of the allergens from the air. This was a no-excuses course with no-excuses weather.

My risk to go out fast paid off (mostly) – I had a good race but I didn’t have the pack to help pull me along. I got out hard but reasonably in 4:45 and was already solo at that point. I was hoping I would have some others at my pace to run with or at least some guys getting out over their heads that I could follow early –on. The East Africans had already gapped me (and were pulling further away) and I was already engaged in the battle to race against myself and the clock by that point. I got into a good rhythm and was content to focus on the task of pushing the pace of best I could solo. 1 member of the lead pack dropped out early, and another fell back early. I passed him before the 2-mi mark and he didn’t respond. The others in the lead group were so far ahead they couldn’t even be used as carrots for me to chase. I would be on my own the whole time. This worked out OK for me at first. I put my blinders on and move forward as best I could. I came through 5K in 15:03, feeling pretty good. The only real hill on the course came after 5K. Having drove the course the day before I knew it was coming and prepared for it mentally. I got up and down the hill well coming through 4 mile in 19:20. But it was here I started to lose some focus. I prayed for someone to pass me and wake me up as I slowed to 4:55 pace for miles 5 and 6 (splits of 24:15 and 29:10). It was only after the downhill finish came into view where I was able to kick it in strong to a 30:05 finish (good for 13th place, 1st American). The effort was solid as evidenced by my stomach contents inside the finish chute trashcan. I was happy to run a strong race but upset my lack of focus let a sub-30 result slip away. Overall the progression of the last several weeks has been encouraging and I’m ready for more. I cooled down with Jake and we spoke of Duluth and what we wanted to do in the next few weeks in order to be successful there. I had run 11 miles on the day and ~75 miles in the down week leading up to the race.

Worth noting: It was a strong day for the GRC – solid races from the women’s team (LTO especially), nice comeback races from Jake and Scott, and solid PR’s from 2 soon-to-be fathers (Dave and Bain).

Saturday, April 28

Ran 1 hour easy with Sam and Jake (+ some strides) around North Bethesda. I felt a little tired and sluggish but I knew that didn't matter. Very excited and confident about the next day - decided I was going to take some risks out there.

Friday the 27th

Easy hour two days before Pike's Peek. Those of you who have had, or still have, the displeasure of hearing me ramble on about training philosophies, probably know I'm a huge believer in the 48-hour cycle for recovery. (Side note: during college I convinced some members of the women's team that I would alternate sleep 16 hours one night and 0 the next). I always take two days out really easy. I ran with Scott and Jimmy and felt good.

Thursday April 26th

Nice solo AM run of 11 miles running through some light rain in North Bethesda.  Still feeling good.

Wednesday Workout (4/25)

Great tune-up workout at BCC to get ready for Pike's Peak this weekend.  Scheduled workout was 4 x 800, 2 @ 2;20, 2 @ 2:16, then 4 x 400, 2 @ 66, 2 @ 64.  I was worried about allergies after the warm-up but I took my inhaler and settled into the workout nicely.  We hit 2:20, 2:18, 2:15, 2:16, 66, 63, 62, and 58.  I followed Jason on the last rep and never in my life has a 58 felt so easy.  The workout wasn't hard but the way I felt out there gave me great confidence for Sunday and beyond.

I'll take it easy for the rest of the week to prepare to run fast on Sunday.  Weather permitting, I'd like to run sub-31.

Tuesday 4-24

Ran 13 last night on my usual night run course. Great run except they cut the grass around NIH which wasn't pleasant on my allergies. The various OTC allergy pills seem uneffective for me. Anyone with similar issues have any luck with the shots or something stronger?

Monday, April 23rd

Ran 12 in the AM with Jake and Jimmy. There was a chill in the air but I felt great. It was one of those runs where I couldn't wait to get in a hot shower and drink some coffee.

Sunday 4/22

Great Sunday long run at Riley's Lock.  I ran 18+ and got down ran a few miles under 6 min pace at the end.  Ran with Jake, Murph, and Bain.  We got our run in during the sweet spot of the day since it was raining most other times during Sunday.

86 miles for the week.  If I start getting in some more volume on workout days, I'll be where I want to be mileage-wise.  I'll go down in mileage before Pike's Peak so I can get after it on Sunday.  I'll bounce back up after that.

Saturday 4/21

Tune-up 5K at MCRRC race. Felt good running 15:37 although uphill last mile after 9:55 start took the wind out of me. I stayed controlled though and got in the effort I wanted to get ready for next week's Pike's Peak 10K. Only got in 6 miles of running though as I was unable to get out for a 2nd run.

Friday April 20th

Ran 11 in the AM with JK and SK. I felt more tired than the last couple days and felt a slight twinge behind my lower right leg. I don't think it's anything to be concerned about but enough to be annoying. The air was also back to being dicey for the allergies.

Thurs. 4/19

13 miles in the AM after the workout. Feeling great. Ran with NBDP.

Wednesday Workout (4/18)

Nice workout at BCC.  The rain during the day washed a lot of the allergens out of the air, which made a world of difference to me.  The workout wasn't too tough, 5-4-3-2-1 (laps),  but I still could tell how much better my lungs were responding.  We hit 6:10, 4:52, 3:33, 2:15, and 61.  10 miles for the day.

Tuesday 4/17

Meet Jake (who was feeling better, thank the running gods) and ran 12 in the AM.  I was still tired from the night before, but felt good running-wise.  I put in 28 miles in between the time I left the office on Monday evening and the time I returned Tuesday morning.  I'm finding a way to get the mileage in so far this week.

Monday April 16th

Ran 16 with CB along the CCT (Virginia version) and some lake in Merrifield VA. We got bombarded by bugs throughout and ran out of daylight towards the end but it was still a solid post-workday run.

Sunday 4/15 - Night Run

Sunday was a great day.  More for family reasons than running reasons, but great nonetheless.  Since I didn't wake up super early to get my run in, the rest of the morning got consumed by family stuff - we took Lily to the zoo and had an amazing lunch at the lobster house where I dined on oysters and shrimp.  We then went back to my parent's place to pack up and watch the first period of the Flyers' game before heading out. 

On the trip back we listened to an amazing Flyers' victory and stopped for some coffee and travel food, including BK for Lily's dinner.  It was late when we got back and I had some bad food in my stomach.  After helping Lily get ready for bed, it was 9:15.  I forced myself out the door for fear of ruining my momentum and having to put a 0 in this log.  After my stomach settled, I was actually having a nice run.  I got in 13 miles over 1:30 (~85 miles for the week).  I love running at night but I always feel like a weirdo running around here after 9 PM.  In New York, there was so many reasons people would still be out and about at night so I never felt strange on my late night runs.  Here though it's only dog walkers, creeps, and me.  At least I hope I'm my own category but people certainly give me weird looks out there.  I took an icebath late last night too which probably increases the probability that I actually am a weirdo.  Oh well.

Anyway, it was a strong week.  The allergy conditions are terrible around DC right now, but I continued to progress.  My schedule is really full right now, but as long as I find a way to get my mileage a little higher and stay healthy, I think I can do well at making one last push to get where I want to be.  I know from experience I can be very effective when my mileage is in the 90's.

Saturday at the Shore

Ran at least 14 miles in 1:30. Really got moving by the end of the run. It was perfect running weather besides some of the usual windy conditions there. The leg felt great and allergies bothered me less too. It was a good light workout.

Friday the 13th

Great 12 mile morning run in Cabin John with Mike Smith and Scott Koonce. I woke early and ran down to the park to meet the guys. We then put in another hour on the trails in ideal weather. I feel a slight twinge in the back of my lower right leg but other than that I'm starting to feel really good.

4/12 - 12 miles

Ran 12 miles (1:26) with NBDP on Thursday morning, some of which on the soft surface of the cell phone tower field. Would have liked to run further but my schedule makes my mornings rushed and doubling difficult right now. I'm feeling good though and will find a way to increase my mileage in the weeks to come.

4/11 - 12 easy

12 easy in 1:25. Jake joined me for part of the run but his leg was hurting due to training and moving. Pray to the running gods that he's alright.

Tuesday 4-10

I did a nice 300-200-100 workout at BCC. Ran on my own but felt good except for some allergy issues. Around 50 on the 300s, 31-32 on the 200s, and all-out (untimed) on the 100s. I would have liked to push the rest harder (Dave Nash style) but I'm happy with this one. Lower mileage day: 8.5 miles.

Wiggy Challenge

Joe Wiegner (http://wiggyisrunning.blogspot.com/) and I have challenged each other to update our blogs EVERYDAY in an effort to hold each other and ourselves more accountable.  So if you don't see me post or don't see Joe post, be sure to give us a hard time.  This means most of my posts will be short and boring - maybe just how much I ran the previous day without any explanation.

Yesterday I ran 1:32 (13 miles), much of it with Ryan Hanson in Rock Creek.

After missing out on the trials last Fall, I was disappointed in the result but happy I gave it a good shot.  Right now, I'm trying to build some momentum and get in some solid base training to prepare for what could be my last year of competitive racing.  If I can stay healthy (big if given my recent history) and stay focused I think I can make a run at some PRs and a best-ever placing at club XC nationals before hanging up the spikes.  I have the support of my wife and a great team/coach to work with so no excuses.