I haven't blogged in almost 3 weeks! So I'd better catch you up.
a disappointing Pikermi in the heat in Ventura, I was feeling a little
down. Had a sluggish recovery week and did 13 the following weekend,
which went OK. I had a few good miles at 8:05 pace, but I bonked toward
the end. I guess I was still tired. That week I officially pulled out of
the Erie Marathon and gave up the dream of Boston 2015. I am pretty
sure I was not going to make it anyway, and my schedule is full of lots
of other fun stuff this Fall that I don't want to mess up by chasing an
impossible goal. Still doing the Half though, and enjoying
So I cut back the schedule, and re
focused it on New York City 7 weeks later. With less pressure. I don't
have a hard time goal for NYC. Just want to enjoy it. Maybe see if I can
go out slower and not bonk for once. (still, sub-4 for sure, right? )
week I had a 7-day business trip. I flew out Tuesday afternoon, but
first I made time for an 8.3 mile run in the morning. And I felt great! I
did the full wood chip trail near my house, which normally adds 15
seconds/mile due to the loose footing. But I managed a solid progression
A little mojo coming back.
I was off to Arkansas for a few days. Wednesday evening I had time for a
run, so I went out after a thunderstorm rolled through and caught some
decent weather. Really humid, but not too hot. There is a little park
near the hotel with a 0.9 mile loop running track (asphalt) around some
playing fields. So I did 5 loops of that, and had a surprisingly good
pace. Last year at this same park I about died in the heat, so this was
also a nice confidence booster.
night I flew to Indianapolis, for a weekend of hanging out at the
racetrack. My business contact had a suite on the track, so we went on
Friday, Saturday and Sunday for the NASCAR Brickyard 400, plus various
other races going on. Open bar and lots of food. But I set aside
Saturday morning for a long run, and found a nice long trail along the
Again it was warm and humid, but not too bad
for July. I went out with no water and one GU, assuming I would find
some water on such a nice public trail in the heart of a city. Well, no.
Not one water fountain to be found. Or bathroom. Or nearby restaurant
or gas station. I guess I could have found one if I went off trail for a
few blocks. But I just plugged along and did 11.4 miles with no water.
And skipped the GU.
was trying to take it easy, and I settled into 8:30 pace pretty well.
No bonking. Just a good run. Especially considering the 6 drinks and
massive amounts of food the night before. It made me feel better about
indulging myself the next few days...
So I got home Monday
morning, and took a recovery day. Tuesday I went out with my LRS group.
As usual, it turned into a tempo, as I started talking with and running
with a guy who was kind of fast. We dropped under 8 minute pace.
Eventually he faded, but I kept it up. Felt great!
Mile 2 was actually more like 7:55. Garmin gets messed up when I go through a parking garage.
Then I came back Wednesday with my track group. I was ready to work it hard. And coach was ready for me.
6 laps of warming up with some strides and fast 100s, we started with 3
400s. Two at 5K pace and 1 at mile pace. I did 96, 95, and 83!
Then we did an 800 at 5K pace, and I was steady with 97/97 - 3:14.
Next a full 1600 at 5K pace, with the last lap faster. 98/97/95/90 - 6:20 !
should probably note that my 5K pace should be more like 6:45, not 6:30
or 6:20. But I like to work hard at intervals, so I am always
over-achieving. Still, I try to always do negative splits anyway.
was pretty well shot after that mile, but we weren't done. He told us
to do another mile, same pace. Oh boy. No way. I thought about bailing.
then I thought maybe I could do a half. But I just started at a slower
pace and got into it, and then just pushed through and embraced the
suck. 105/105/98/95 - 6:43
too bad for dead legs. I shuffled through 5 more laps to cool down and
get some lactic acid out of my legs, and drove home a happy guy. (Except
for the feet, which still hurt after workouts, but that's another blog)
So now I am taking two days off, and plan to do 16 on Saturday. Because
I am still on a marathon schedule after all. Even as I do speed work
and trail runs....
Next week is a 1-mile time trial on the
track. I am going to shoot for 5:59. It seems impossible, but if I can
do 6:20 for a workout, I can definitely go faster in a race. And I may
have the company of RunDanRun who will be in town. Oh, and there is also
a Beer Mile going on. I won't be partaking, but it will be fun to
watch! Dan and I are definitely doing a 10K next Saturday together.
Well, he will be battling for a win, and I will be 5-10 minutes back.
Oh, and I have a colonoscopy on Monday. I will be live tweeting from the toilet on Sunday night.
Meanwhile Hood to Coast is only 3 weeks away. But we can talk about that later.