Racing and a monster week

Two new personal records this week and I feel great.

Record 1: Most miles per week (89-yikes). The benefits of doubling availed to me this week. I doubled on monday, tuesday and today (sunday). Today's double was probably the least advisable, as I set out for a long run to cap off a race week, but I am feeling damn good. On monday I took the first run easy and ran the second at around 6:15 miles for a harder effort, and on tues I jogged an easy 6 before going for it on the track. Both days I felt fresh enough the whole day and did not have serious soreness issues the next day.

Record 2: 5k PR (really first 5k ever) 17:12

Got out for a fun run for the Newport Mesa Schools and ran a big PR. I had only ever ran a training 5k (in questionable fitness) in 17:47, but I have been knocking out some decent workouts so I felt like maybe I could do a sub 17 - 16:30. I got out to a good first mile (5:18 split) but I ended up falling off decent after that, although my watch put me through the 5k in about 17 flat, so I guess I ran a pretty inefficient race. I got out front and tried to drive through alone at first, then I was broken by James Sheremeta, a big deal masters runner. I still hung in okay until the last .3 when I got passed by a duo of high school track guys (humble pie). Still managed to finish 5th in my first ever 5k which I am very happy with. Hopefully times will keep dropping from here.

I had my first track workout (actually on the track) this week with the Snails which turned out to be a great time. I want to get down to Carlsbad for the 5000 next weekend but issues in my housing situation may make that impossible. Regardless I had a big week and I feel like I can keep'em coming if I take care of myself.

My Hyperspeeds are almost completely done for in less than 150 miles, which means I need to head back to ASP to grab some more. . .

My Garmin is acting up as well which is basically totally unacceptable, so hopefully that will clear itself up.

Until next week,

Sam

Blegh, Life got in the way this week, and I ended up missing 2 runs this week, for a total of 53 miles . . .

Between a pretty bad storm (by my wussy so-cal native standards) and my girlfriends 21st birthday celebration all weekend, I skipped my friday and sunday runs. Awful. At least I hit a solid 10 miler on Saturday and had a double on tuesday that let me get 50+ in.

With the two runs I missed 80 miles should have been no problem this week, which is encouraging to me for the weeks to come. I get worried that I am going to let myself get irregular with my training on weeks like this - it calls my discipline into question. I am looking forward to really push it for the next month in anticipation of the OC Half and the Rock'n'Roll San Diego.

1:20/2:55 would be really nice but those are both a stretch. I think that for my 5k indicator time to hold true I need to be hanging in there for 5-6 80+ mile weeks.

I had another good workout with the Snails Pace Folks, and I finally payed my dues so I don't feel like such a freeloader.

Shooting for 75+ this week! Hope I can get it.

New Shoes: My Adizero Manas started to cut/dig into the top of my feet, bruised 'em and really pissed me off. I ended up switching into my old speedstars yesterday, but that did not make things much better. Today I decided to indulge myself and cruise out to A Snail's Pace in Fountain Valley via bus to pay my membership dues and look for a better solution.

BAM Asics HyperSpeed 3:

Light, flexible and including some padding in the mid/forefoot that you can actually see when you take the sole out. My first run in them involved none of the pain I had been struggling with in the Manas, very refreshing. On another positive note, they cost 40 bones.

Another update coming Sunday.

Rest in the mountains

<- me in the half pipe. . . . and not running.

One way take care some nagging pain issues is by resting, and this past week I did just that in the Eastern Sierras. 4 days of snowboarding later and my knee and calf are feeling fantastic, and I am getting primed to getting back to working towards my goal of hitting 4 or 5 80+ mile weeks before my next marathon.

I felt like a week off was what my body has been calling for since ramping mileage up after Surf City in February. I think I jumped the gun a little bit and pounded out a 75 mile week a little bit prematurely. Now I feel rested, fit and prepared to get out on the track over the next two months to build some speed and maximize my fitness for a go at a big marathon PR.

I want to see how realistic the sub 2:55 marathon is based on a half marathon indicator on may 1st at the OC marathon. With the week off, the Rock'n'roll San Diego Marathon is looking like the venue where I will test myself. I ran the race last year, and know that the track is a big pain in the ass, but the Competitor folks made some adjustments, and there is something to be said for the home court advantage/familiarity with a course's ups and downs. After that I want to go ultra this summer, but I may switch things up and try to get in 1500/3k/5k/10k shape to see if I could make my dream of being a college runner come true.

Hills, repeats and some progression

I am happy to report another solid week of training despite some soreness issues in my right knee and left shin. I am still convinced that the knee issue is simply the result of an impact, and not due to an injury per se, and I have experienced similar soreness issues coming and going in the shins/calfs throughout my running. So basically, nothing to worry about (knock on wood, cross fingers, etc. etc.).

It has been my second week of consistent training post Surf City Marathon, and I feel like I am reaching a new level of fitness as a result of adding consistent workouts to my typically uniform slow weekly running. I have started drawing on new training resources for this preparation cycle and I think that it is helping me bring some discipline/focus to aspects of my running that need improvement, eg my form and speed.

The letsrun.com forums have furnished me with some information about quality workouts and training, but I have had to get used to reading through some serious negativity on the message boards. Fortunately I have some experience with keyboard warrior syndrome, so I know that most of the guys talking trash are running 1 hr 10k's or worse, crippled themselves by trying to be all americans 25 years ago. All the same there is a ton of great information on www.letsrun.com.

My Garmin 110 is another training resource that I have incorporated into my daily training. The thing is f*cking awesome, but sometimes it can be a subtle foe, encouraging me to compete with myself when I need to be taking it easy. Nevertheless it is awesome to get accurate real time feedback on pace/altitude/time etc. I do not use the HR monitor because it drives me insane.

Workouts with A Snails Pace running club(Fountain Valley Chapter) have also been an awesome addition to my running regimen, as the coach, Coach Fear (I think) is an awesome, friendly an encouraging dude. Tuesday night track workouts (which are currently tuesday night hill repeats) have also presented a good opportunity to run with a guy who is faster than I am, but who I believe I can train with. He is a 5:30 pace 8k guy who is really encouraging/good to run with. It has been infinitely helpful to have a group of people with whom I can train even if it is just once a week.

So there is a summary of new and quality additions to my training that I hope will help me reach a new level of fitness.

This weeks running included

12x1minute hill repeats w/ 2 minutes recovery

Lots of easy 7:00-7:30 miles

1 session of mile repeats (4x1mile with 45 seconds recovery) miles in: 5:30 5:29 5:32 5:31

11 mile progression run with 4 mile cool down. (this was a great workout)

with splits dropping consistently from a 7 min down to a 6:15 11th mile. Felt great on the cool down and felt comfortable finishing the workout with a 6:29 15th mile.

All in all a great week despite some nagging pain.