Week 13 Training Update

28 Nov

So far, the changes I've made to my training have been successful. Last week I ran 44 miles and didn't feel absolutely exhausted, as I had the previous week. I've backed off the pace of my easy days and long run to 6:40-7:00. I only took one day off out of seven last week. I also finished three hard workouts: 2 x (4x1000 + 4x300) on Tuesday, 2x15 minute tempo on Thursday, and 3x1600 (4 minutes rest) on Sunday. The Friday workout kind of sucked. I only managed to do 5:11, 5:06, 5:11. I didn't get discouraged, though. I had just finished a ten miler the day before, and I was trying to do quality mile repeats at the very end of my highest mileage week in four years. You can't expect too much.
This week I'm projecting 42 miles. On Tuesday I did a workout my coach calls the "monster." It's 4 x (4x400) with a short jog for rest. Some of his elite guys, including former NCAA 10000 meter champion Keith Hanson, have done 5 sets. The goal is to do each 400 faster than the previous one. If you fail to do this twice, you're done. Anyway, we were doing it on the non-regulation track, which is shorter than 400 meters (by how much, I'm still not sure). I started with 75 and worked my way down to 55 on the last one. The last four were a little challenging, but the workout wasn't hard, which is good because I felt fatigued going into it. I was too tired to give a max effort, plus I wanted to taper a little for a harder workout later in the week. I went easy on Wednesday and took Thanksgiving off, then came back this afternoon and did one of my best distance workouts ever. I was disappointed with my previous 1600 repeat workout, so I decided to make another go at it. This time I vowed to do 5x1600 with 4 minutes of rest. The goal was to start at 5:15 and work down from there. At a minimum, I wanted to average 5:15. I ended up doing 5:09, 5:10, 5:11, 5:15, 5:13, for an average of 5:12. This was a very tough workout, the hardest I've done since getting back into training. I was on the ground heaving after the last one. The controlled inhale/exhale breathing eventually gave way to labored breathing on the last two repeats. On the last 1600, I slowed to 80 seconds for the middle two laps, then finished with a 76. 5:20 pace has become kind of a default pace when I'm heavily fatigued. The 4:00 of rest was enough to get my heart rate back down to 120-130. Nevertheless, the lactic acid buildup in my legs became more and more severe as the workout continued. My VO2 max wasn't taxed heavily on the last 1600 until I started kicking with 400 to go. I think this is because, as Jack Daniels writes in his Distance Running Formula, the lactic acid buildup prevented me from working hard enough to tax VO2 max. Daniels doesn't recommend going beyond 5:00 for intervals, because the lactic acid buildup simply becomes too great to push into the VO2 max. So in short, I probably didn't maximize the benefits of this workout. I finished the last 1600 in 5:13, but that's only because I kicked hard in the last 400. A more even-paced workout would have been more productive. Nevertheless, I'm proud of this workout. I averaged 5:12 for 5 miles, with less than equal rest (I've always taken equal rest when doing mile repeats). It's definitely the best mile repeat workout I've ever done. Of course, the significance of this accomplishment is tempered by the fact that Kim Smith did 6x1 mile with only 2:00 of rest, starting at 4:52 and working down to 4:40 on the last one. I'm certainly no elite. However, I'm progressing, and that's all that matters. A year from now I'll be able to average 4:55 or faster for this workout.
I've got about two weeks until my next race, the Fiesta Bowl 5K. I'll do three more hard workouts before then: Tuesday intervals, Thursday tempo, and a 3200 time trial on Sunday (with a goal of sub 10:00). With all of this work under my belt, and with a week of tapering before the race, I'll be able to average 5:15 and run under 16:20. I'm looking forward to finishing that race and calling myself a sub 16:20 guy. When I'm done, I will have trained for almost four months. This is by far the longest competitive season I've put myself through. I'll be taking a two week break, meaning no running at all. I'm going to need this before I start my buildup to the outdoor track season, which could last as long as July provided I qualify for club nationals.

Week 11 Training Update

16 Nov

I continue to make novice training mistakes. My goal was to run 42 miles this week, and I find myself taking three days of rest (Monday, Thursday, and today) and being forced to settle with 34. The reason? I'm simply running my miles too hard. Even on "easy" days I'm doing at least 6:20 pace. My long run of 10-12 miles has essentially become a long tempo at 6:10-6:15 pace, which is forcing me to work way too hard. Basically, I have not been doing easy runs. My brain automatically urges me forward at 6:20 or faster, because I subconsciously believe that anything slower simply isn't worth my time. Unfortunately, this approach to training has lately caused a great deal of fatigue, so much so that I can't even run three consecutive days. Yesterday I went to the canal for my usual long run. I planned on doing 40 minutes out, 40 minutes back. I started on what I thought was a comfortable clip, only to pass the 5 mile mark at 6:12 pace. I ended up turning around at 38 minutes. I took my heart rate at this point, and it was 160. That's just too hard for a long run. After 60 minutes at this same pace, my legs were simply too dead to continue. I took a quick rest and jogged the remaining two miles. For the rest of the day I felt absolutely drained of energy. I ended up taking a two hour nap, followed shortly by nine hours of sleep! I'm just not training smart. I need to adhere to the hard-easy formula. Run your hard days hard, and your easy days easy, meaning minimal effort. I should not be going faster than 6:40 on recovery days, and my long run should be around 6:50 pace. I'm going to put this plan into action next week. If I do things correctly, I should be able to complete 47 miles with three hard workouts (Tuesday intervals, Thursday tempo, and Sunday mile repeats), two recovery runs on Monday and Wednesday, and the Saturday long run. We'll see how this goes. I can still get in three and a half good weeks of training before my next test, the Fiesta Bowl 5K on 14 Dec. It's a flat course so I'm shooting for a sub 16:20 performance.

Race Update: Phoenix 5K

9 Nov

Today I clocked 16:42 for the 33rd Annual Phoenix 5K, finishing in 13th place. The course was flat and fast, with no hills and minimal turns. I set out intending to run around 16:45, so I met my goal. I am usually pretty good at predicting my fitness level. Like all races, I did this one at max effort; I was hurting pretty bad at the end. Here's the play by play action:
I felt fresh during the warm-up. My last hard workout had been the 3200 meter time trial on Monday, and I had tapered for the race. I knew I was ready to run fast (by my standards, at least). It was a festive atmosphere, with fitness booths and live music. I didn't feel the least bit nervous. I have grown accustomed to the pain of physical exertion; that doesn't scare me anymore. I also had nothing to prove to anyone, save myself. This wasn't a qualification race. It was just a fitness test. I already knew I was going to run way faster than the 17:21 I had posted at my last 5K, six weeks earlier. There was no reason to be nervous. I took my place at the front of the pack, scanning the crowd, sizing up the caliber of the competition. I searched in vain for Roger Cahill, a Flagstaff-based runner who had won the race multiple times. There were a bunch of young, lean guys with long hair; the classic look of the collegiate runner. And then there was a young woman in blue doing strides that I instantly recognized: Sally Meyerhoff. She had earned All-American honors in the 10000 at Duke University and had finished 24th at the Olympic Marathon Trials in 2:39. I had first heard of her while researching summer race results in the Phoenix area. I was surprised to see her at the New Times, as she had just completed the NYC Marathon the weekend before. Before the start, I asked her about her performance in New York. "2:40?" I asked, remembering the official results I had seen posted online. "Fourth American," she said. Place is evidently more important than time when it comes to a race like New York. I shook her hand, congratulating her, and then prepared for the coming test.
As expected, the guys with long hair and racing flats went out hard. I controlled myself, focusing on maintaining a steady rhythm and good form, the latter of which has sorely been lacking. I left Meyerhoff behind within the first 400, and I assumed that I wouldn't see her again. The possibility that she might beat me didn't even enter into my awareness. I was oblivious to all of the other runners, her included. I came through the 1 mile marker in 5:15, and I could immediately feel the stress on my system. I was only a third of the way done, and I certainly wasn't feeling comfortable. Ahead of me was a long, long stretch of road, and I was running alone. It was going to be a dreary race in no man's land, with no one to push me.
The isolation didn't last long. About 400 meters into the second mile, I started to detect footsteps and heavy breathing coming from behind. Somebody on the side of the road yelled, "Yay! Go Sally!" I risked a glance over my shoulder and saw a blur of blue. I realized at that point that I had not, in fact, dusted Meyerhoff within the first 400. Within moments she was at my shoulder. "Good God," I whispered, just loud enough for her to hear. She muttered something in response, I think to encourage me. I was feeling heavily taxed at this point and evidently so was Meyerhoff, as she didn't pass me. My body was forcing me to recover from a fast opening mile. We came through the 2 mile marker in 10:52, which I thought was an ugly split. At this point I was sufficiently rested to pick up the pace. I knew I had enough left in the tank for a hard finish. Meyerhoff had the same idea, as she matched my speed. We had run together for about a mile and still she didn't pull ahead. We were both going all out. "Come on," I whispered, as we accelerated into the third mile. This time she didn't respond. I said this to encourage her. It wasn't a challenge, but judging by what happened in the final mile she may well have interpreted it as such.
I could see the finish far in the distance. It was just one more stretch of road, and it would all be over. Then, unexpectedly, the runners ahead took a sharp right turn, and instantly I remembered what I had seen on the map. We were going to have to run on a side street for a couple of blocks. It wasn't one straight shot to the finish. That realization broke me psychologically, and at that moment Meyerhoff made a move to pass me. Instantly I matched her. We were running neck and neck at faster than 5:20 pace as we completed our little detour and came back on to the main road. In the final minute I kicked as hard as I could, but she remained several meters ahead. She was too strong to overtake. I didn't care, though. All I wanted to do was finish, and I did so one second after her. I gasped for air, barely cognizant of the woman who handed me a "Top 50" medal. Meyerhoff, meanwhile, calmly exited the finishing area. She didn't seem to be hurting nearly as bad as I was.
I didn't get a chance to speak with her afterwards, which is a shame, considering the fact that we ran most of the race together. She was busy talking to her parents, and I wasn't going to intrude. I think we both ran faster due to each others' presence. I certainly benefited from hers. There's no shame in getting beat by a girl, especially when she's an elite. I ran in the 1640s, so I was happy. My battle with Meyerhoff actually made this race a memorable one. It was an honor to challenge someone of her credentials.
So after ten weeks of training, I managed to clock 16:42. I judge that a success. About half an hour later, I finished the 10K in 37:09 with medium exertion. I focused in on 6:00 pace. It was just a way to pick up some extra miles. I ended up in 24th place, again just behind a female runner.
The 5K winner was Brandon Bethke, a transfer to ASU from Wisconsin who is not yet eligible to compete for the Sun Devils. He finished in 14:22. Fasil Bizuneh, a professional athlete sponsored by New Balance, finished second in 14:33. Andrew Lemoncello, a 2008 Olympian for Great Britain in the 3000 meter steeplechase, won the 10K in 30:33. If I had known who these guys were, I would have asked for their autographs.

Full results: http://www.cepmtnbike.com/results_misc.cfm?year=2008&raceNum=140

NYC Marathon 2008

3 Nov

So this is my first race report, the first of many. I watched the first two hours or so of the women's race, but I had to leave for church before the conclusion. By the time I managed to tear myself away from the live feed at universalsports.com, Paula Radcliffe had all but secured the victory. It was an incredible display of athletic dominance. The contenders, including everybody's favorite, Kara Goucher, hung with Paula until at least mile 17. I was so pumped for Kara. The day before, I had watched a video on runnersworld.com where Kara talked about doing a 20 mile tempo run at 5:30 pace. Alberto Salazar, her coach, had allegedly said that she could crack 2:20, or 5:20 pace. Could America's golden girl take down a world class field in her debut? Through the midway point she looked so strong; I really thought it might be possible. I kept waiting for her to make a move and put the pressure on Radcliffe, Gete Wami, and the others. With the way she's been training and competing, why not?
Unfortunately, around mile 17 Kara inexplicably dropped to the back of the five-woman pack. When I saw this, I knew she had lost any chance of victory. It was a valiant pursuit, but Radcliffe was just too strong. She broke the wind for everybody through the first half, and still she dropped her rivals "like rocks," as one NBC commentator put it. Once she started running sub 5:20 miles, nobody stood a chance. Keep in mind that this is a woman who has run 2:15, or about 5:10 pace. Radcliffe started the pounding and didn't let up. With about five miles to go she dropped a 5:12, which put away the last challenger, 40 year old Ludmila Petrova. I had never before heard of Petrova, but I'm sure she's now the inspiration for thousands of middle-aged female marathoners. Surprisingly, the Africans couldn't keep up with their occidental sisters. Catherine Ndereba, arguably the greatest female marathoner of all time, faded early. A trio of others (Wami, Rita Jeptee, and Dire Tune) were in the lead pack for most of the race, but were ultimately gapped by Radcliffe, Petrova, and Kara. I wasn't a huge fan of Radcliffe's before watching this race, but her mastery of the race has made me a convert. She chose exactly the right time to drop the hammer, and everybody cracked. Absolute domination. I'm reminded of something Prefontaine allegedly said about running being an art form. Radcliffe examplified that on Sunday. There's no disputing her strength. She's just had the misfortune of being injured during the previous two Olympic Games. In London, she'll be 38 and will have her last shot at gold, and in front of her home crowd. Hicham El Guerrouj failed twice before securing his elusive gold. There's no reason to think Paula couldn't do the same, especially since this year's Olympic gold medalist, Constantina Tomescu-Dita of Romania, is 38.
But enough about Radcliffe. Call me a jingoist, but the real story here is Kara. She finished third in 2:25.53, the fastest American debut and the American record for the NYC course. Despite only five weeks of accelerated training (up to 120 miles a week), Kara outlasted the more experienced Africans. In four years, she could be the best marathoner in the world. It's almost certainly her best event. If she wants an Olympic medal, it will have to be in the marathon. She doesn't have the speed to challenge the Ethiopians on the track (who does?). With a proper 8-10 week buildup next year, she could go sub 2:20 on an easier course. Look for Kara to do the marathon at the London Games in 2012. Let's just hope she and Salazar are right about her supposed physiological aptitude for the marathon. Tirunesh Dibaba and Meseret Defar will be marathoners someday, and based on their mind-bending track times (sub 14:25 5000 meters), it's hard to see how Kara could beat them. Maybe, just maybe, Kara has an innate advantage over them at the longer distance. Fortunately, Dibaba and Defar are younger (25 and 23) so they may not try the marathon for some time. Kara's main competition in the next few years will come from Radcliffe. A duel between Kara and Radcliffe in London would be a race for the ages. I can just see the headlines now: 'Goucher outlasts Radcliffe in greatest Olympic marathon of all time.' I plan on being in London in 2012 to watch the Games, and being witness to a clash like that would be, well, incredible.
I'm not going to talk about the men's race. I didn't see the conclusion, so I've got nothing to report.

Week 9 Training Update

3 Nov

My training went well last week. I managed to put in 37 miles, and that's with two days of complete rest and one day of only three miles. Tuesday was a track workout with Coach Bill and the training group. There's this guy named Martine who comes to the workouts, a Mexican born 42 year old who runs a 70 minute half marathon. Twenty years ago he also ran 14:40 for the 5000. He pretty much smoked me on Tuesday. We did a bizarre workout that Bill borrowed from one of the local university coaches: hard segments of 15, 30, 45, 1:00, 1:30, 2:00, 1:30, 45, 30, and 15 with equal rest. We did two of these pyramids. I didn't feel great during the workout, but it was good for my body to get in some much needed leg speed. I haven't done anything that ballistic in a long, long time. The next day, I did a 57 minute run at around 6:15 pace and felt great. I can't remember ever feeling that good on a long run. I've discovered this dirt square of around 1200 meters near my apartment. I'll definitely be doing lots of my long runs on that, and once I get it measured (I'm about to order a measuring wheel) I'll be able to do 1200-2000 meter repeats. The day after that (Thursday), I intended to do some 1200s on this square (let's just call it the Square), but my legs were so exhausted that I swiftly realized it wouldn't be a good idea. I therefore rested until Saturday, when I did my usual morning run along the canal with Coach Bill's group. I did 10.5 miles at a 6:12 average pace, one of my best long runs ever. I was able to gauge pace and distance because I ran the first half with Martine, and he knows the distances. I did the latter half in around 6:08 pace. I felt kind of bad in the first half because on several occasions Martine tried to talk to me, but I could only respond with short phrases in between breaths. He was running effortlessly at our 6:15 clip. That's what 20 plus years of experience will get you, I suppose. My legs were pretty dead at the end, and it was definitely a moderate struggle to sustain my pace. Still, this was an encouraging run. My stamina is building. Even at the height of my abilities as a freshman in college, I never did 10 milers at that kind of pace.
On Sunday I intended to do a 3200 meter time trial as a gauge of fitness. However, the local high school track was closed for repair so I had to settle for a two mile easy run instead. So this afternoon, I went to the track on base after work (I'm an Air Force officer at Luke AFB, Phoenix) and gutted through the 3200 in my road racing flats. I felt very fresh during the warm-up, so I felt fairly confident that I could crack 10:30. I tore through the first 400 in 73, then 1600 in 5:06. I didn't feel good at the halfway point. I went out too fast. Inevitably, I slowed down. My 1.5 mile split was around 7:47. I finished in 10:25, with a 75 second last lap. I'm pleased with the result. My PR as a junior in high school was 10:19. With spikes, competition, and even pacing, I'm pretty sure I could run 10:10-10:15 right now. So at the conclusion of nine weeks of moderately intense training, I'm back to the sub 10:30 2-mile range. That's a lot of progress in a fairly short amount of time. It wasn't that long ago that I could barely run 9:00 for 1.5 miles. I'm confident I can run 16:45 at the Phoenix 5K on Sunday, or 5:25 mile pace. A sub 16:40 might even be possible, provided I run smart and I don't blast through the first mile in sub 5:15, which I have a historic tendency to do.
I still have 5 more weeks of training until my final road race of the season, the Fiesta Bowl 5K on 14 Dec. 16:10 is a feasible goal. I'm going to ramp up my mileage and intensity in the run-up to this race. In four weeks I should be fit enough to run a 10:05 3200 meter time trial. If I can do that, that would mean being pretty damn close to my 9:52 fitness from high school. I can't wait to see what I can do in April, after I put in a strong winter base. I definitely feel confident about running 4:02 by early June. The only thing that can stop me is injury. I've been doing push-ups and core work 2-3 times a week, along with some Yoga poses. After the 5K this Sunday, I'll start adding in drills and lower-body exercises 2-3 times a week.
The phoenix is on the rise!