Loopy Tuesday: The Dragon Run

One of my favorite informal speed sessions is to run hills. I am fortunate that there are no shortage of them in my neck of the woods. Last night I arrived home, hooked up Lil' to the leash and we headed out onto The Dragon Trail for a hard trail session.

Along the Dragon Trail in Sugar Grove

The Dragon Run
The plan was to run 60 minutes total, or about 3 loops at about 20 minutes each. That is the basic layout for the Dragon workout, with the key being how to run those hills. I wanted some race simulation, moving quick and relaxed over technical and demanding terrain. I used the first 10 minutes to settle into a reasonable 60 minute pace- and then began running the hills hard; the steeper the hill, the harder I ran with the aim of going anaerobic and boosting power potential. On the backside I would just coast and recover. Loop one was completed in 19:26.

Lily had had enough with the heat so I dropped her in her doggie pool and turned back out for loop #2. I was warm now, had my trail legs under me and was slightly more aggressive generally with my approach. Though I still took my downhill recovery very casually. There is a time for aggressive downhill running, this isn't it- I want to tax the physiology and leave the eccentric work for later in the process. You can't shoot all your bullets everyday. Loop two passed in 18:40, so a bit faster but really just a smooth transition.

Loop 3 I made the decision to head on down to the lower portion of the trail network and so descended toward the Watauga River for 12 minutes of smooth, open striding on the gravel road and single track. This section is much less technical and so I had a nice opportunity to flow downhill and elongate my gait. I took a few minutes at the river to soak in the waning daylight, the swollen river and the abundance of life that has erupted in the High Country (already).

The 'Tale of the Dragon'
Knowing Lynnea and Sylas were probably wondering where I was at (ended up at the river for about 20 minutes...) I turned my toes toward home and the direct assault on the 600m of 25% incline I have dubbed the "Tale of the Dragon".

This hill will make you and break you depending on your fitness ability on a given day- this hill tells the tale of your current state of being as a runner. Motorized vehicles groan at its existence, knobby tires wince at is slick surface and doubt the existence of friction.  I know that when I can bounce up this beast without much notice of the effort... then I am ready for just about anything- when I can attack it from bottom to top and then ask  for more then a PR is in sight! Last night, I saw I have opportunity to regain some fitness and I felt the twinge of excitement to go after it :)

So the saga continues, with the Chattooga 50k in my sights I continue depositing steps, heartbeats, beads of sweat, gel packs, Nuun tablets and cultivating a most important ingredient, Desire.

Happy Running!

Drooling for Bibs... the state of The Sean address

I am sure you have not missed it... the big news for Boston bound runners was the recent release of bib numbers and the associated starting times! I was excited to go on over to baa.org and find out what The Sean would be pinning to his belly April 18th.

With my finishing time from 2010 WDW Marathon I will be wearing a red bib #1442... which means I'll be starting with Ryan Hall- kind of... Don't count on seeing me running off the back bumper of the WBZ 5 media truck as we leave Hopkinton... I won't be that guy running a 5:10 first mile. But I will be starting in Wave One at 10:00 am (or very soon after) in the middle of the 9,000 corralled with me (adult diapers??).

Now taking bets...

We are now less than a month until Patriot's Day and it seems like a convenient time to see how the training has been progressing. I have steadily increased my weekly total since the beginning of January when I had some baby-induced time off which has since regulated with the little fella sleeping through the night now. I am now getting in a comfortable 60 mpw.

I have been following a 2 on 1 off cycle with the down weeks adding more quality work in smaller doses.

Long Runs
Following a time on the feet concept with sustained efforts on hilly trail courses I have worked up to what I am calling 22-24 miles, or 2:45 for the long run. With a goal of 2:59:59 for Boston I am relying on this time on the feet on race day. I seem to respond well to just getting my time in...



Speed Work

The ramp up to Hopkinton (or Newton)

I have been completing 10k sessions on the track or fartlek style running with some hills as well to keep the strength up and the downhill form ready to go. With zippiness and zeal in the legs I should feel relaxed at marathon race pace, if I run smart.

One thing I will be focusing on in the next 3 weeks is pace work to hone in on the marathon pace and its feeling over varied terrain. I sense that I am currently running a bit quick every day- not feeling over trained, just a little bored on the easy runs. I tend to push a little harder when feeling bored by pace, effort.  A bad habit... and would be a good time for using gadgets.

Tempo Time
Around the turnover/ speed work I have been getting in longer sustained efforts at 10k-10 mile pace to hopefully help with lactate processing. Again, racing 10k has been helpful here and I have seen it in the race results. Amazing how beneficial a short rest break (baby time) can be once regular training has been reintroduced. I have already run faster this year at 10k on tougher courses than I did at my "peak" last year.

With this as a guide I am keeping the training stress free and open to adjustment. I am also enjoying the racing in the Asheville area with so many knowledgeable and talented runners.

Next Up
This weekend brings around the Dupont 12k again. Last year I ran this wonderful roller coaster course and was eating dust from the start. It ended with me barely holding off others in the last burning mile for the runner up spot. I really enjoyed the course and the setting and look forward to a morning race through the forest!

I am interested to see how I run compared to my performance last year and hope to have learned something about the course from last time too- maybe run a little more patiently in the first climbs and close a tad better... maybe. At any rate, it should be a deep field of runners as can always be expected in the Asheville area and at  Jus' Running events.

That's where it stands with less than a month until Boston. My racing edge is sharpening, the leg speed is there and hopefully the base will be wide enough to break 3 hours at the Patriot's Day Marathon Mecca.

Happy running!!

Loopy Tuesday...

Due to inclement weather... doesn't look like the Tuesday will be too loopy this week... Happy Running

Loopy Tuesday: Compound Sets

Winter is here, even though it isn't winter. I am declaring it.

This week's loopy adventure found be back at the Appalachian St. track, in the early darkness of the evening. While the tough guys of the ASU football team played patty cakes in their heated practice facility, I was making loops on a 20 degree, windblown and ice covered oval. Half of lane one was solid ice and in two spots at 120 and 180 meters the ice extended into lane four, this let me take about 15 crunchy steps each lap, but did not seem to cause too much disruption in the pacing.

Speaking of pacing here was the workout for the day. On the menu was 2x compound sets where I would run 800m at 5k pace, a mile at 10k pace and then 2 miles at marathon pace before taking a full recovery and going back into the same breakdown for set two. To be clear, these are run with no break between effort/distances allowing some turnover work, some hard pace and then practicing finding the marathon goal pace while tired.

The first set was precarious as I was still unsure of the footing in places and how it would affect splits. I settled in on effort in lieu of the safety considerations and soon found the groove in the track and in my effort. The wind slapped me on the backstretch (always... why?) each lap and focusing on power and arm drive was helpful in maintaining pacing through these "rough patches". The first set went according to plan as I finished in 800m: 2:50, Mile: 5:50 and 2 mile: 12:40.

The 5 minute rest was happily taken inside to warm the core temperature a little (and drop a little weight). For the second set I decided to reverse direction since I was mainly doing pace work out there and I thought the wind might cut me a break the other way around. The mysterious forces of wind were actually worse that way. The backstretch conditions were more obstructive and now- I had the homestretch wind also... good decisions...
BUT- switching now would instill weakness so stubbornly I worked the loops "backwards" crunching in places, blown backward in others and every so often finding areas where I could just run... which is nice.

The second set went much the same though I was a little surprised to be tiring in the last mile of the workout at marathon pace. But I held together and came in a second or two faster in all cases on the second set. The major battle was against myself to find the willingness and enthusiasm to run fast in these conditions. I had a list of excuses mounting in my head:

• You could die out here...
• This cold air in unhealthy...
• You could get injured...
• That ice is slippery, just go home where it is warm...

I am grateful that the voice in my head reminded me what the point of being out there is, to get better as runner and as a person. To work through the tough spots and become stronger.

Hill Phase One... Complete.

5 weeks toward Boston and the first phase of hill work is done.  I can say that I honestly feel a little crisper and more powerful and now can feel ascents come to me as I run relaxed(ly) and smoothly up even the more aggressive climbs.  It is a nice feeling, leads to further relaxation.

Within this phase I have also been building the long run... of course. Beginning at 90 minutes of easy running, I have now hit that mark two times and then moved on to 1:45 and even 2 hours this week! My goal is to run 20-24 miles (3hour training runs) about 10 times over the 6 month period. This works well for me at ultra distances and keeps my from feeling fatigue as early, obviously. As the distance builds and my body becomes accustomed to it I will add some quality to those runs every 3rd time or so.

It is not enough to slog through the long run- not if you expect to meet time goals come marathon day.  For this reason, I will be completing about 40% of my (later) long runs as progression runs to practice goal pace and closing speed when tired.  These will be eased in on shorter 90 minute runs (on the in-between weeks) and then transitioned into the bulk of the training later.  (Hilly long runs are also priority in a 3 week rotation with easy long runs.)

With the first of two hill phases complete, I now enter the speed phase of quality work.  Today I will go to the track for the initial visit with Yasso 800s.  I will complete this workout 3 times in what I am referring to as pretest (today), midterm and final exam.  All three I will attempt at goal pace of 2:50 per 800 meter session.  This workout will serve as my constant on the track, so I can see how things are progressing toward April 18th.

What do I expect today... ?  No clue, never done Yasso's really... I will run by feel with the idea of 2:50 in mind and after 10 repeats I will see where things have landed. This early the point is the work itself and building toward the end goal which is months and months away. Not only is the physical work important, but the pre-workout (think pre-race) routine is being ingrained as well, complete with the proper level of relaxation and arousal.

Early on in the process toward the marathon, I am happy with the progress I am making.  My volume is just about right (despite a full schedule) and the long runs have come back to me quickly despite a few months away from them.  Remarkable how the body and mind are so great at remembering things they have done before.  It also helps that my "rest" this cycle was much more active than it has been in the past, not starting from zero is nice.  Yasso here I come! Onto the speed :)

Loopy Tuesday!!! 1000's in the Rain Redux

Not sure why the running Gods conspire for rain whenever 1000's are on the menu- but they do!  Tonight I made it out to the App. St. track with standing water on the inside of lane 1 and me garbed in pants and jacket for the first time this season.  Kind of exciting though I am not all that eager for the covering of skin to be a neccessity... today it was more of a luxury for the way home.

After an extended warm up, my little locks frosted with the microscopic droplet of mist, I arrived at the track to find not a soul on the ring of fire.  I'd have the fog-enshrouded oval to myself and I would run 5 loops of 1000m at 3:25; 5k pace with a 400m recovery.

A few strides and I was underway, checking the splits at 100m, 200m, 400m, 800m and finally coming in stressed out at 3:30 for the first 1000m.  I was trying to stay undercontrol- surely accomplished that, but I seem to be working against myself.  Not running free- which is the point of any running, but especially when on the track.  Free and fast!

I decided and committed to not checking my watch except at the end of each 1000m, to feel the moment of the turn, the straights.  Onto number two.  The rain was getting heavier and I focused on the arm swing and drive. 

'Run FAST' I told myself.  With this in mind I could feel my body's momentum pick up so slightly and feeling this speed I was able to hone in, not on effort but on the rate of speed in space. I came through in 3:22 and felt much better as well.  More relaxed, more open, more at ease.

Now I was calibrated.  The rains continued to pour down on me.  Cleansing the thoughts and allowing the moment to be all there is.  Ripping through the ether, driving so smoothly out of, then entering each renewed step.  Water splashed from the track surface, drops coating my face, and with each exhalation a fine spray blew outward from my mouth.  Number 3 3:25.  Right on the mark.

As the recovery came to a close I was feeling water logged and threw the "dry-fit" off to the side.  Getting down to business for number 4.  Allowing myself to extend a little further and open the stride with more freedom at this point. 

'This is the hard one,' I always think.  'The second to last. Make it count.'

As my thoughts tried to wander to the next 300m, to the turn ahead I reigned the mind in and brought upon a concert of the elements.  The rain had eased and in its place was a silent, soft breeze.  The air was weightless and my breathing was deep, rhythmic.  This place is rarely visited, this place where the body is tuned into the intense work at hand, moving along with the exact effort required.  Nothing wasted, no thoughts but for the job at hand.  Number 4- 3:23.

As the grey sky became tinted and lightened with an ambiguous sun I reached the beginning of the final circuit of 1000 meters.  This one I could go for and see what was left.  I did not want to strain the body in the colder conditions, but feeling loose enough I did want to strain the spirit- allowing it to grow in this brothe of fatigue.  The elements were there today to find a special ingredient.  Now, I would drink of it.

"600m to go, now ratchet down, a little further, a bit faster, right here.  Nice."

Holding the speed for 300m, emmersed in this feeling of the world spinning around.  The whirl about your head as your mind is held to one singular thought- while the body works in concert with what is asked.  After initial feelings of resistance the bodies is able to realize the goodness of this movement and now with mind and body together they each ask for more.  They plead.

300m to go and now it is all there, almost.  The surface is being glided over, are the feet even touching the ground?  Running tall, striding out, arms driving ahead it is pointless to distinguish between running and flying.
A final turn now.  It is time to go all out.  These few seconds of complete speed are what will be remembered! The relaxed mind, while determined for success has a compliant body to rely upon.  The spirit is soaring above these earthly elements giving rise to these fleeting feelings which fade like so many steps behind us.

Euphoria is the lingering impression we carry with us.  Another physical deposit to the fitness bank, a progression of toughness in the mind, and the ever important cultivation of the soul's soil.  All completed, experienced one moment at a time.  Don't get ahead, nor behind- but simply be.

The Stick Workout

Earlier the post on the stick was overshadowed by what preceeded the workout- an ugly scene at the high school track. That post is still available but I did want to repost- to give this workout its due.

The Stick
The Stick consists of a series of 5-6 (up to 10), 3 minute bouts at 8k effort with equal rest. The Stick name comes from the actual stick which was placed in the ground at the track where we were to have reached in this 3 minutes.

This workout was a staple during cross country season at Fort Lewis College.The entire track would be strewn with sticks, each having a corresponding name scribed to it... 30 of them at locations based on race times. It was nice to see the stick move with the season... maybe 850m at the start of the fall and all the way around to 1000m by the end of the season. A GREAT measurement tool. If you work with a team of any kind I would suggest this workout.

• Here are some of the benefits of The Stick.
• Progression through season is obvious.
• Teaches you to cover distance, to race.
• Keeps the entire team together for the entire workout. Everyone runs 3 on, 3 off.
• You can run this with a relay baton, the one with the baton has to make their stick, or everyone gets to go again... bonding.

Not quite 80x400 in the Moonlight... but...
I found a large grassy field... no idea how large, but falling back on 3,2,1 training I set my timer for 3 minutes, (and 1 second...) and set off for the duration at 8k/5mile effort. The first trip was sluggish but helped set the bar for this arbitrary grassy loop. After 3 minutes I jog back to start- and repeat for a total of six trips.

The second 3 minutes I was able to cover about 30m further, at lower effort. This then was my pace (my "stick"- it was actually a soccer goal). Now the body and mind were loose and settled. With strong arm swing and efficient drive from the core. That brain was calm. I was in my happy place... at long last.

Repeats 3, 4, 5 went on much the same. The rest feels excessive during the first half of the workout... soon though- with #4 and #5 the last 30 seconds of recovery is the only real rest as the buffering systems become labored, working to clear the lactate for the entire 3 minutes, heart rate and breathing returning to "normal" just as you are set to go again.

When #6 came around, I stayed consistent until the final minute. At that point I opened up, the arms swing freely, the legs flowing farther away- I let it rip. Passing "the virtual stick" and beyond- awaiting the 3 minute beep! I kept running and running, binding up a little, wondering 'when is that time going to expire?' Re-focusing I pressed on... then- that sweet electronic beep... and done.

Despite earlier distractions I was able to find a good place to run from, on Earth and in mental space. All in all this was a succesful, and enjoyable workout!

Loopy Tueday- The Stick and the Prick(s)

This week I headed back to the new track at the new high school. To refresh your memory, I have had a run in at this location previously- not being allowed to run there. The week after I did get on and so I figured today would be okay... since the track has been finished.

If a Calm is Shattered was it Ever There at All?
So- with 3 minute repeats at 8k pace in mind I headed to the high school to get in a "stick" workout. Upon arriving I notice what looks like a regular afternoon practice going on in the area, no one on the track though- even if there were, the cross country team won't mind one runner on the track as well. I'd run with them before... no issue. So, I enter the stadium and head over to the track.

"Hey! What're you doing?"

I keep running on.

"HEY!! I'm Talking to YOU!!!"

I stop. I turn around and see this guy, (obviously he was NOT a runner...) with a sour look on his head. I walk over to him in my singlet, short shorts and racing flats...

"What can I do for you?" I ask.

He goes on to say there is an 'event' going on. He asks if I am blind, implying I am sneaking in... to this high school soccer jamboree. And he was being a first. class. prick. There I said it... For the record, I won't be asked to speak at any functions celebrating grace under adversity any time soon myself...

So- we enter into a bit of a testosterone-induced exchange. I said some things I am not proud of (some were pretty witty though) but in the moment seemed perfectly reasonable... if infantile. After a few minutes of this adolescent BS I am pretty frustrated and his buddies (also county high school staff) begin closing in around me... though we were about 10 feet apart this entire time, and not in any kind of physical altercation. So, I feel it is time to extricate myself, while a smart ass, I am NOT a fighter... we flip a few more comments back and forth and down the road I go... boiling!

I am left wondering why... why can I run in peace at the Appalachian State track, during the circus of media day for the 3-time National Championship (FCS) football team... but at the local high school I can hardly step onto the public track without being charged with trespassing??? Is this the difference between public high school (I went to public high school for the record) and higher education?? Why did I jump to this weakness so willingly?

I leave the scene and the pre-run zen (a learning response to last week) I had cultivated was completely smashed (was it zen at all then?) and I was off my rocker- steaming pissed and stewing about the past, as I trotted away- devising a plan, (no, not find this man's truck and pee on it...) BUT- to run the prescribed workout for today in some form. After 10 minutes of running I had my plan and my location... and the majority of my sanity.

Finally- the Workout!
The Stick consists of a series of 5-6 (up to 10), 3 minute bouts at 8k effort with equal rest. The Stick name comes from the actual stick which was placed in the ground at the track where we were to have reached in this 3 minutes. This workout was a staple during cross country season at Fort Lewis College.

The entire track would be strewn with sticks, each having a corresponding name scribed to it... 30 of them at locations based on race times. It was nice to see the stick move with the season... maybe 850m at the start of the fall and all the way around to 1000m by the end of the season. A GREAT measurement tool. If you work with a team of any kind I would suggest this workout.

Here are some of the benefits of The Stick.

• Progression through season is obvious.
• Teaches you to cover distance, to race.
• Keeps the entire team together for the entire workout. Everyone runs 3 on, 3 off.
• You can run this with a relay baton, the one with the baton has to make their stick, or everyone gets to go again... bonding.

Not quite 80x400 in the Moonlight... but...

I found a large grassy field... no idea how large, but falling back on 3,2,1 training I set my timer for 3 minutes, (and 1 second...) and set off for the duration at 8k/5mile effort. The first trip was sluggish but helped set the bar for this arbitrary grassy loop. After 3 minutes I jog back to start- and repeat for a total of six trips.

The second 3 minutes I was able to cover about 30m further, at lower effort. This then was my pace (my "stick"- it was actually a soccer goal). Now the body and mind were loose and settled. With strong arm swing and efficient drive from the core. That brain was calm. I was in my happy place... at long last.

Repeats 3, 4, 5 went on much the same. The rest feels excessive during the first half of the workout... soon though- with #4 and #5 the last 30 seconds of recovery is the only real rest as the buffering systems become labored, working to clear the lactate for the entire 3 minutes, heart rate and breathing returning to "normal" just as you are set to go again.

When #6 came around, I stayed consistent until the final minute. At that point I opened up, the arms swing freely, the legs flowing farther away- I let it rip. Passing "the virtual stick" and beyond- awaiting the 3 minute beep! I kept running and running, binding up a little, wondering 'when is that time going to expire?' Re-focusing I pressed on... then- that sweet electronic beep... and done.

Cool Down

Returning to the car I had some time to think about what had occurred during this run. Optimism, Frustration, Acting Out, Recovering and finally- Running... the contemplation put things back in perspective- proved again that I had failed the initial test.

Fortunately I was able to recover enough of myself and settle into a state where I could run well, I could live better. Confrontation is a piece of life- funny how it can obscure the rest of it though... best to be judicious in our entering of these realms. Behavior has a way of becoming habitual.

"Beware of Darkness" -George Harrison

Loopy Tuesday

More fast running was on the docket this week as I headed to the track to test the fast twitch fibers, and re-awaken the ones which are dormant (all of them?) The plan called for 12x400m with a range of 76-79 seconds. Recovery was a 200m slow jog- which came out to 60 seconds.

The workout began with strides and 2x200's at 34 seconds to loosen up and awaken the proper areas of the brain. Going into repeat #1 the legs were heavy, the knees too high, the shoulders too tense. I could sense I was running stressed, not free and easy. I was getting in my own way. Number 1: 77 seconds.

Number two was better, backed off the urgency but still felt like I was rushing myself and trying to complete the entire 400m in one giant step. Ended up running more evenly and right at 77 sec again. The 3rd was decent- stayed back, still more relaxed and smooth; hitting 77 again.

After 6 of the 12 each right at 77 seconds, I was feeling pretty worked from the intensity or the new workload- more proof that those fast twitch fibers need some convincing- which is why I was there, and will continue with this type of work for a few weeks at least. Given that I was about to fall apart I made a command decision on the fly. Full recovery and then run a second set of speed work.

Just not another 6x400m. I dedided to break the final 1.5 miles up into an 800m at 5k pace (2:40) and a mile to finish at half marathon pace (5:50). This would be a great chance to learn a couple of race paces with tired legs resulting from new intensity, while still feeling fresh aerobically.

These paces felt like a snail crawl- which is the point as well. Soon enough though- the burn returned in the second half of each repeat. 800m completed in 2:41 (80, 81). After equal recovery I set out for the mile at goal race pace for my Thanksgiving half marathon... shooting for 5:50.

After running 77's per quarter to start during the 400's, then 80's for the half mile, these 88 second laps felt almost like cheating. Like I said though- give it a minute or two. Reaching 800m on the mark, I began to push a little bit more and shaved about one second of the pace through 1200m. Then this pace began to catch up. The strength was still there though and in the spirit of my first (abbreviated) 400m workout in years, I went for it over the final 300m! That 50 seconds was exhiliratingly painful! The mile time was 5:40... and I was spent.

Overall the workout was a bit dissapointing. Not because of any times, those come around with the right approach and consistency. What lingers from this workout was the stress I was carrying into my run.

Had I taken a few minutes to calm down, the workout would have been more in line with the goal, race preparation, not only through physical fitness. It was not a waste- the legs surely received their motivation to turnover more powerfully next time, but the engine behind those legs begins in a calm mind.

I know how I run best, I know how to get there and today's blockage was a result of laziness- believing I could just force my way through this feeling of anxiety...

With maturity, every baseball pitcher knows the best way to battle a big swinger is to take a little off- to try easier. To let the opponent get himself out. Bravado works in Little League.

Loopy Tuesday: 3,2,1 workout

Another quick session this week as a goal race approaches on Saturday morning. I wanted to get in some quick road running at goal pace and faster, but not a large volume of such. So, it was off to the rolling rural roads of Bethel Community for this week's Loopy Tuesday!

The Workout
One of my favorite workouts is the 3,2,1. It is simple but forces the runner to know paces, gears if you will. If not you reach oxygen debt early and learn a valuable lesson! Here is how it works.

• Run 3 minutes at 10k pace, jog 1 minute
• Run 2 minutes at 5k pace, jog 1 minute
• Run 1 minute hard, 3k pace
• Recover between sets for 2 minutes and complete 2-4 sets
• if you can complete more than 4 sets- you are running too slow
• if can't do 2 sets- you are running too fast (more typical)

You should ask yourself the following question during each repeat, "Could I run this pace for the entire correllating race distance?" Be honest and run the prescribed pace ONLY.

I completed 3 sets, for only 18 minutes of hard running and a quick 45 minute session on an ever cooling streak of autumn-like evenings. I know we are headed toward cold winter running eventually. You need to appreciate the perfect weather while you have it.

Transition is part of life, of running. Better embrace it before it embraces you!

So, next time you want to run fast, not hard and work a range of paces, and you don't have a track around- or just are just a little burnt out from running those ovally loops... try the 3,2,1- it's as easy as 1,2,3!

Loopy Tuesday- 1000's in the Rain

Now that I have completed a series of 2mile repeat sessions over the previous 6 weeks it is time to move into shorter- faster running. Monday night I ran 20 minutes of strides running diagonally on cushy new turf. I broke that into 4x5 minutes from corner to corner on the local soccer field with end line jog recovery. A simple, effective way to work on running fast, relaxed and efficient without elevating heart rate too much. Relative to 6 miles of track work at mile and 2 mile distances, this was a nice treat!

The Plan
Wednesday brought on one of my favorite workouts for sustained faster efforts. 1000m repeats at 10k effort. These feel easy, and it is difficult to stay at 10k speed, the splits tend to dip into the 5k range as you don't have that final 600m to remind you. To temper this, and to develop surging effectiveness among other benefits I run the final 200m of each 1000m at 3k effort. Basically 800m @ 10k and then roll into a 200m controlled sprint. Jog around for recovery... 400m or so and then go again. I planned on anywhere from 6-10 of these.

Something refreshing happened. On my first repeat I was fast at 200, 400... all the way through 800m and then hit the sprint portion spot on. It felt- easy. For me it had been awhile since anything on the track was not a complete chore. I also knew this was too fast on number one. Mainly a result of anxiety to hit my splits I would guess. Number 2 and 3 were much the same but finally I was feeling the effects slightly.

The Reality
Number 4 was bringing on the accumulation of lactate but the legs were still moving quicker than I had planned. At the same time the ASU marching band showed up for their practice. Since my pace was already established I made the decision to see how many 1000's I could run until I began to fall apart. This workout being within the framework of an upcoming 10k Xterra trail race on Sunday- no need to leave the race out there at this point.

After the sprint portion of #7 I was completely anaerobic and decided that would do it. I'd been going for 65 minutes total running time and with a 10 minute cool down it seemed the prudent thing was to feel tired, slightly worked, but as if I could still have done a couple more- if I pushed to hold pace;)

So down the road I went. The Appalachian State marching band "serenaded" my last few repeats giving me a nice cadence to speed along to. I doubt I could convince them to meet me in the middle miles of future races...

Loopy Tuesday... silence on the track.

Here in Boone we have been awaiting several construction projects being completed. One has involved the building of a new, state of the art county high school. What does this have to do with anything? If you have not already figured it out on your own... this means a brand new track to run on, less than a half a mile from my work place!

So, last week I dropped by there on an easy run and investigated its progress... introduced myself and saw that it was not actually finished. The track was a hard, paved 1/4 loop- still good enough I thought and planned on running a workout there the next day.

Universal Hints
That very next day I ran from work with flats in hands and arrived at the track to find a group of paving men with their equipment putting down the new plush surface. I quickly formulated a plan to utilize the football field instead. I could do diagonals for turnover and use that nice new turf surface instead!! Soon though, my dreams were dashed as the workers began berating me with waving arms and loud noises which brashly eluded to a sever lack of intelligence on my part.

Well, I can't argue with them there- but I was wondering what the football field had to do with them... and the track??? I guessed there was possibly a liability issue??? or that they were simply a**holes. Maybe both. I asked them which was the case by picking one and deducing the other, then delicately "waved" goodbye and spent the rest of my run in a poor mood for having reacted to stupidity with a higher level of such. Disappointment all around.

I did get that work in the next day at the Appalachian State track. I was there that day for the first official football practice. This allowed me to dodge parents, boosters, TV cameras, reporters... all hoping to see the next in line of National Football Championships for the FCS powerhouse. If the session had not been delayed once already that week, I am sure I would have put it off that day as well. 1 x 2mile, rest 5 min. then 4x 1mile, rest 3:30 (all at 10k effort)

I am no quitter
Yesterday I was able to get out on the new high school track and christen myself on its soft soft soft surface- almost like carpet it was so soft (or choice toilet paper). The workout called for 2x2miles at 10k effort with a 5 minute rest and then 2x1mile with a 3:30 rest. So that is what I did. Thankfully the 88 degree afternoon brought some sprinkles and shade dropping the temperature about 10 degrees and making things more sane.

The cross country team was out there for the second half running something like 25x100m or so. I guess getting turnover worked into their muscles or something. Having other runners out there was helpful in its mysterious way. I normally run circles around the curious stares of football players playing catch in lane one.

...and so?
This weekend I race 10k on a flat gravel course before returning to both the Xterra and High Country Triple Crown series(es?) over the follwing 3 consecutive weeks. I feel the mental edge needed to race well and stay engaged coming back. The required attitude to stay focused through a rough patch and not let the pace slip because that effort level is just so familiar at all levels of comfort after so many trips around the oval.

Happy running!!

Loopy Tuesday: Fartleks, Texans and Beer, oh my!!

Tuesday was wet a-foot and dry in the air. The temperature hovered at a balmy 34 degrees and off I jaunted to get in some quality winter training. Still feeling a bit tired in the legs from Sunday's effort in the hills there was a pensive mood before the run began. Monday I struggled to get in an easy 6 miles... so, 24 hours later... what could I expect in the way of speed and power?

The results were surprising. I felt strong and "quick", turnover was there at least. Without a real plan, and having to jump and dodge slush patches and stop and wait for vehicular traffic at times, it was the perfect day for the ever pleasing fartlek run.

Fun to do,

fun to say,

we could run all day-

in the spirit of play!

Loopy Tuesday


Tough to care how much "work" I got in, I was satisfied at the finish, felt like I had a light to moderate workout but did feel a bit of that swath of fatigue experienced from an all-out effort.


This due to the general crescendo of the run, ending (ironically?) at the apex of a 5 minute long gradual climb. As I went I increased the effort from tempo-ish toward 95% of max effort. The idea was just to feel some discomfort for a minute or two, a reminder of the anaerobic tapping that is to come later in the year. In show-biz they'd call it a teaser.


I say that temptation can be just as good as salvation.

2007 - "Doing the Bull Dance, Feeling the Flow"

During this final hill, I came upon a lost Texan trying to decipher if her GPS was telling her left, or right in order to reach wherever she was headed back when she asked the little machine how to get there. As fate would have it, just as I was shoulder to brake light with her car she abruptly hit the gas; nearly clipping me. Of course, she then slowly stalked my steps, driving just behind me for the next minute or so before finally seeing her turn and becoming somebody else's nuisance.



Let this be a reminder that technology is a tool, we need not be, necessarily.

The night brought me to the much anticipated resumption of 'LOST' and a cold Sierra Nevada Glissade Golden Bock.

Cheers!

Loopy Tuesday- prerace

Today is Tuesday, and even if it is cold, which it is; and wet with soaking rain, Tuesday means getting in the work. With the Marathon on Saturday this session is just a sharpening opportunity... I will just go out and get in some turnover for the mechanical efficiency benefits.

Today will be something like 3x800m at 6 min pace and then a couple of 400s slightly quicker, like 10k effort. I am not getting too hung up on the actual particulars. Today I will run relaxed and flowing allowing my mind and body to come together for a couple of miles. The pushing the limits stuff will have to wait until Saturday.

Finishing up at the Reindeer Fun Run 5k; 16:25

I find that after a cycle of speed work when we head into the taper, that the body begins to crave this particular sort of running and when it is deprived the body becomes restless, then lethargic... so you have to find balance. In this case, for me, I have discovered that teasing myself with a hint of hard work is enough to get the spirit wanting more.

Once this is established all that is left to do is wait and run with patience on the big day... and not fall off of anything in the meantime!

A touch of speed- Loopy Tuesday

Loopy Tuesday was a sloppy one this week with all the rain in the southeast. Of course, this is a blessing in a couple of ways. First, the rain brings better cooling and allows the heat to dissipate a touch- though honestly this time of year... warmer is nice too. The biggest benefit is having the loopy course to myself for an entire workout.

Without all those people out there the workout is much more enjoyable. I am able to focus on the form and feeling the effort associated with the splits/ paces. I don't have to avoid any unaware pedestrians.

The rain has another benefit. With the low level fog and misty rain and large puddles a mystic aura is created in the workout giving a deeper feeling to the run. It is one of the days where it is easy to get nasty and down to business.

This week built on last week (of course). Last week was 6x800m on the App St track dodging the football team as they dropped their balls and fumbled and bumbled in lane one. Honestly,those 800's in 3:05-:10 were a bit of a struggle coming off the GV 50k. So, this week was a mile repeat week at 6:20-:25. A little slower, but a little longer and let's add a mile to the workload.

It looks like this: 4x mile @ 6:20-:25; rec- 800m (about 4 min)
The workout...

1. 5:51 too fast, too easy also
2. 6:02 better- comfortable
3. 5:56 okay... feeling a little sting
4. 5:56 last 800m a bit tough but still flowing

Overall too fast... or more accurate, the plan was too conservative. Perhaps the mechanical efficiency is progressing better than I think. I doubt getting much faster will translate to the Marathon so I will simply add more repeats to this in the next two weeks. As race day approaches I will get back into 800's and 400's a little quicker for sharpening purposes.

Loopy Tuesday- The BIG Loop

After a demanding race on Saturday, a very hilly 10 miles on Sunday and a lazy 8 on Monday it was time once again for a Loopy Tuesday. This week's theme was less about raw speed (or 10k effort for a 50k training cycle) and more concerned with relaxed, flow running.

I am looking to find that sweet spot where biomechanics combine with physiology to create the perfect run (somewhere on a distant trail/ road). With this in mind I hobbled from my car's door, hit the start button and began tempo/interval run. The plan was to use MP as my baseline for an hour of running. During this time I would surge for 6 minutes at tempo pace and 3 minutes at 10k alternatively... recovering back to MP in the intervals. The ultimate goal being quick turnover, and running fast but feeling easy.

I did my big loop in Boone. This route takes me on the nice and flat Greenway Trail along the New River. Then on into town by way of Appalachian State University. By this time I was a tad tired, feeling the effort of 35 minutes of speed work. Luckily there were a few distractions along the way.

have to confess the happening depicted this picture above did not actually occur in my presence.

I made the first climb and headed downtown. Weaving in and out of shoppers, smokers, banjo players, beggars and tourists... then hit the sidewalk outside of the Boone Saloon and did all this again, only this time around drinkers and drunkards.

This led on to a few moderate climbs to finish of the final mile and a half of hard work. I may have reached to 5k effort near the end but all the while concentrating on running easy and smooth, never running harder just faster.

The final 2 miles were back to a cool down effort at a now easy pace of 7 minutes. Funny how this relative perception in effort versus pace transitions from your warm up to cool down. The trudging at the start was barely a 7:40 pace and I was feeling like I could never run more quickly ever again. The lesson here is to allow the run to come to you.

Another Loopy Tuesday

This weeks speed work was abbreviated due to a number of factors.

One, I am feeling a little over trained. I believe it is best to rest when the body tells you so, or to at least diminish the likelihood of injury by reducing the level of intensity in a given workout.

Two, (and this relates to one) I am preparing for The Continental Divide USA 10k Trail Championships on Saturday in Laurel Springs, NC. This run will demand a great effort. The course claims to be an aggressive climber over 2+ loops. Better to not leave our best current race on a Loopy Tuesday. Pick your battles or they'll pick you.

Three, I will be racing the following weekend as well. A 7 mile run through beautiful Valle Crucis at the aptly named Valle Crucis 7 miler... ('The Cub'... in reference to the Grandfather Mountain The Bear Run.) This is the 2nd of 3 races in the High Country Triple Crown Series. It too claims to be hilly and I am sure that it will be.

So, this leaves me standing on the Loop on a Tuesday with some pace work ahead of me. First 2 miles at MP. I struggle to run this pace and finish the 2 miles feeling as if I had just completed a 5k. After my rest interval I set off to run 1 mile at 10k, complete it and that is the workout. That is it. Off to recover and cool down.

This is an uninspiring day. But necessary are the lows if we ever want the highs. That is my perspective on a Wednesday morning... not so much while changing out of my flats on the Loop.

I head home, spend the night with my beautiful wife, Lynnea. She is on track for an amazing performance at Goblin Valley 10k and her optimism is very helpful to help me regain the right attitude towards all of this running- it is really important to me personally, but not for performance reason necessarily

Loopy Tuesday- Back at Home

This week has been full of not enough sleep... but it seems like all that I am doing is sleeping? Also I started classes again on Monday, started morning running on school days and have been trying to catch up around the house from the work we've been doing. A perfect storm.

I arrived at my destination donned in my cotton camo t-shirt on which has been printed, Lean Mean Fighting Machine in a military block style lettering which reminds me of M.A.S.H. reruns, yes reruns. It did not take long on this muggy day in the high country to be carrying 10 pounds of soaked shirt and shoes around the circuit. I tell myself this is not really extra weight since it must have come from within, doubtful I am wicking this much moisture from the surrounding air.

Leaving the car a long mile from Valle Crucis Park, I plodded along Hwy 194 with short quick strides in order to eventually run around in circles of varying lengths. I passed by The Mast General Store and peaked in at the bustle of old tyme mercantile. Arriving at the park I did a little half mile loop and got set to begin running fast in small bursts. This is the essence of Loopy Tuesday. The plan called for a section of 2 sets of 1200 and 1600 at 10k, MP pace work and followed this set with full recovery.

Then came the focus of the workout with some faster running designed to improve mainly mechanical efficiency somewhere down the road. I can tell you that I was feeling anything but efficient as I clomped along the asphalt path, dodging debris from the mower in the area, weaving around 'pedestrians' and soaking in the gawking of parents at youth football practice. These are the hazards we all face. But the real issue is the recent lack of real speed efforts, leading to over striding as the main obstacle. Or maybe it just feels this way?

All in all Loopy Tuesday was successful. 7 miles of work with some jogging in there for about 10 miles total on the day. I was wiped last night and feel like a zombie this morning. No amount of coffee will help with this lethargy... and oh yeah, I have a World Civilizations class tonight. If I start snoring, please, tap me on the shoulder... zzz zzzz zzzz zz zzz

Loopy Tuesday

A glorious afternoon in Boone, NC... and it was Tuesday. What does that mean? Well not much, except for it was time once again for me to learn something about what kind of runner I am and in the process perhaps increase my potential for performance. That means nothing more than interval work.

The plan was 2 miles at MP then 2x mile at 10k and a final mile at 8k. So that is what I did, with rest intervals of 90 seconds. It went well and I worked hard and yada yada yada. A few interesting things happened while I was out there.

During my 2 mile MP effort I was raced a few times by a lad and his IPod. he was running 200m stretches of the course and he did in fact pass me several times "at the tape". I wanted to teach him a lesson, but instead taught myself one... integrity. So I stuck to my plan and ran my own run... over course I did revel in passing him back in a few steps as he double over, gasping for vital breathe and I continued on at Marathon Pace.

I finished up my daily toil. Feeling appropriately spent I sauntered into a cool down and tagged along with my new friend, Charlie, who was coming back from an injury and running the end of a 2 mile run. We chatted for about 10 minutes as he finished up his base work and then off to the car I went. It was a glorious afternoon in Boone. I know you are probably jealous.