Friday, June 23, 2017

1st half 2017: wrapping her up

I started following a plan in Jack Daniel's book Running Formula back in the end of January- a general 5k to 15k training schedule. For the most part I followed the weekly progression of the workouts, as he lists either two or three specific ones, as workout 1,2 etc. One of the bigger differences I did make, was to extend what would be a 7 day typical runner's week, to a ten day week-once I hit the third phase of four, and the weeks contained three quality workouts.

This I did after having a conversation with Rick Pop over breakfast after we had volunteered at a local Wilmington half marathon. Not right after- as I was in phase 2 then. But it served to remind me that as older runners (he's 51, I'm 43), we need to allocate more rest and recovery into our schedules-much different then say what a twenty something year old would do. Plus I recalled reading that the great marathoner Meb K does this. So if it works for him...

And most everything I do revolves around recovery. That is, before I engage in a workout, a series of runs, race, etc. etc.- I need to know when and where the recovery will occur. If not, a good bit of the strenuous effort put forth running hard can be wasted. Or not as maximized as fitness gains, without the proper recovery and if needed, complete rest.

The one other tweak to the plan that I did involved the weekly long run.  The plan calls for a 2 hour long run every week- which for most people like myself I ran on a Sunday morning. I paced the Wrightsville Beach marathon (3:40) March 25th, which made it necessary for my long runs to be longer leading up to. After, and wanting some level of recovery, and a mental respite from such long runs- I usually kept them under an hour and thirty to an hour and forty five minutes.

But in summation- I loved this plan and exceeded some my own expectations and goals road racing. The highlights were 37:54 at the Cooper River Bridge 10k in Charleston, SC (also a week after pacing the marathon). And a 17:41 at the Teacher Trot 5k in Wilmington, NC. (which got me 3rd OA in a pretty fast and deep local field).

I have a few more summer races, two next weekend mainly for adventure and fun with Amie, as we are heading to Maryland and West Virginia to continue on our quest to run a race in all 50 states. The hard workouts, harder training though I am wrapping up-and I can sense, especially mentally that I am ready for an elongated reprieve from the more arduous demands of our sport. Plus its getting quite hot, and the humidity as been through the roof in coastal NC.

Happy summer running all-enjoy, and be safe! 

Monday, June 19, 2017

Soggy fun

Been enjoying the past two runs that I have taken. Not that I don't always enjoy running-but I'm at a point in my running schedule (long term) where I'm easing out of a period of harder training. Less worry about weekly mileage, paces, all those good things we as runners keenly focus on-and more in tune with the aesthetics and simple pleasures of the individual runs.

For instance I got up early this morning to put in some easy miles, predominately in the Carolina Beach State park. Quite humid at 6:30am, and a brief but real heavy downpour swept across the island. The rains slackened as I headed out-first looping a section of the boardwalk adjacent to the beach and the always majestic Atlantic Ocean.

Later I splashed my way through some of the single track trails-enjoying the sights and smells of a sopping wet wilderness which I traipsed through. I had an hour to spend doing that which I love, and was in no particular hurry for it to come to an end. Blessed indeed are those fortunate enough for such daily communions.

As I've said and written before-running in something we can fall in love with time and time again.

Saturday, June 17, 2017

Blueberry Festival 5k

7am gun time in the sleepy small town of Burgaw, North Carolina. Awoke to a thunderstorm about 4:30am, but skies cleared well before the start of the race-but the humidity stayed put. Such is summer running in the south.

Finished with a gun time of 18:00.5-though my garmin had the course at 3.15mi, and the consensus of some friends who ran was that the course ran a bit long (anywhere from 3.15-3.20). I mention gun time, since I'm hoping if/when chip times are posted later that I'll be under the 18 minute barrier for the second straight 5k race.

Very pleased with splits and overall effort. 5:50, 5:43, 5:41, 5:20 (pace)- couldn't script much better. Positive adjustment from going out too fast two weeks ago in a four mile race in warm conditions (first mile 5:41, fell back in 2nd and 3rd miles to low 6s).

Finished 5th OA and 1st 40-44 M. Some fast times at the front-top 3 males all in the 16s.

Post race at the town festival treated to fresh blueberries, a blueberry muffin, and brought home some blueberry cobbler for later.

Next up a 5 mile race Sunday July 2nd in Columbia, MD. Next step in the race all 50 states quest.

Run on my friends...