A nice team workout

I joined 8 GRCers at BCC for a wednesday evening track workout. The proposed workout was a pyramid consisting of 800,1600,3200,1600,800. The idea was to run 5k pace for the 800's, 10k pace for the 16's, half marathon goal pace for the 3200 and the same on the way down. Karl and I worked together for the entire workout with Jake Klim and Dickson following close behind for much of the workout.
800meter (2:20)... right on
1600meter (4:46)... a few seconds fast of 4:50 but we were getting excited when Jake Marren past us on his mile TT.
3200meter (9:52)... a few seconds fast... Karl and I alternated every 2 laps for pace duties.
1600meter (4:48).. again a few seconds fast but felt solid and excited about the last interval.
800meter (2:04.5)..I was paced out by Karl and I took the lead with 450 to go... I up'd the pace every 50 meters until I was at top end with 150 to go... I closed in 56. (1:08/:56)

I was very happy with this workout... not because of the splits... but how I felt... I felt strong... really strong. I am in shape for sure... I just need to now focus on getting the consistent mileage i need... I have another 5 weeks until I will begin coming down... This means I am rising in the mileage... not too much more but definitely going to get up some more in volume (complimented by some longer tempos and half marathon pace work. I am working on doing the little things from here on out that i tend to neglect with a busy lifestyle... sleep, nutrition (which has been tough but I am improving), stretch, core work.

***IN OTHER NEWS... THE 2010 TOUR DE FRANCE BEGINS SATURDAY AT 11AM WITH THE PROLOGUE. Lance Armstrong will be back in 2010 as the assumed leader of Team Radioshack. It will be interesting how things pan out on this tour with former teammate but not on good terms Alberto Contador leads Team Astana. I love this time of the year!!!

Getting strong

Sunday: (10.5 mi easy)I ran with a group of GRCers at "the line" We got in 10.5 miles on the nice trails of rock creek park... I felt solid during the run... it was very easy which I needed after the 20 mile progression the day prior. It was still hot and muggy... I was zapped during the remainder of the day however due to running close to 3 1/2 hours in the heat this weekend.
Monday: (8.5 miles easy/med) I ran solo on the capital crescent trail starting at BCC and going out and back. I felt ok... not great but not too bad either... it was really humid after the rain came down... so that had a lot to do with it.
Tuesday: (8.5 miles medium) I ran in the AM solo and did my trolley trail/tilden rd 8 mile loop and then added on an additional 1/2 mile around my complex... I felt really good this morning. I am very happy with how i am responding from my first 20 miler... especially at the clip we were running. Tomorrow it is time to hit the track again... (mean face)!

Duel Ferries 20 miler... hot but a motivator

14 gentlemen (including myself...minus the gentleman) treked out to Edwards Ferry for the infamous Duel Ferries run. Some of the team ran slightly shorter than 20, but about half were at the point of their training reg that it was time for a 20miler. This was my first 20 miler in 7 years... I didn't realize until today that 2003 was 7 years ago... It just hit me that time has really flown by! We got out on the run and had a pack of 14 through the entire first half of the run together in 1:06-1:07 for 10miles. I was at 1:06.48 through the first 10miles. I felt very good and relaxed... I knew in the back of my mind things would feel different after mile 15... and they did. Karl, Dickson, myself and a fellow named Annish (visiting from the lone star state) broke away a bit at the half way point after we got water and fuel. We cranked sub 6's for miles 11-14.... We stopped quickly for water at the old water pump... and then began together. At this point, Jake Klim, Chris Sloane and Chris Bain caught up to our group. I got to the gravel at mile 15 and began to feel a bit woozy. I was nervous about being able to drop the pace to marathon pace or quicker like i planned... but when jake gave the signal that he was still going to have at it, i decided to go... I went around mile 16 with a nice jump in pace and felt really good doing so... much better than I thought i would. I continued to up the pace at mile 17... mainly due to eagerly trying to catch a biker... who i got onto his back wheel just at the crest of a hill he was slow to get up... He looked back at me and started cranking down the backside of the hill until he was far in the distance. I continued to push into the final mile before the "easy mile" at 19 that would take us back to the start/finish of the run. My total time was 2:02.10. 1:06.48/55:22 I stopped and shuffled a bit and as the guys came through, finished the final mile.
besides being a bit dehydrated, I felt really good. To much surprise for my first 20 miler in some time. Though, these longer runs are funny in that you may kick the crap out of one like i did today... but the next one can be a totally different story... I like adversity... so bring on the next one!

A lighter week... but that is all over come tomorrow morning

After my last race for a couple weeks (sunday's GRC fathers day 8k), I decided to take a lighter load this week (including a day off on monday). I feel good but kind of bland... I did not do a workout on wednesday. I felt I needed a bit of a lighter week... Although, that will all be in the past come tomorrows Duel Ferries 20 miler. it is going to be hot... the plan is to push to marathon pace at the tail end of the run... I am interested to see how this feels... as my 18 miler two sundays ago was the longest run I hit in about a year.

This one is for my dad tonight

My dad has always been in my corner no matter what I have done over the years. As a kid and now as a young adult (28 is still in that category... :) ), I look up to my dad (Joe jr) as a big inspiration in my life. My parents taught me about what it means to be a good person and I try to follow the ways in which they live their lives as best as possible. My dad was the type of dad that wanted to be involved in everything i wanted to do. Whether it was coaching my youth soccer teams, baseball teams, coaching me during my BMX racing days... everything I did, he was right there to help me/teach me to do my best. When i began to run, my dad was always right there giving me encouragment. He always told me to never settle for second. To this day, he still tells myself and my brother bruce (who is experiencing MUCH success in the music industry) www.myspace.com/victoryinnumbers "Reach for the stars and don't let anything or anyone get in the way of your goals" I have taken that to heart in the last year and I would love nothing more than to reach my goal and dedicate it to my Dad.
Tonight is the GRC Fathers Day 8k. I have my work cut out for me... but i like my chances for a good performance. It will be hot which is a good thing... it levels the playing field a bit. Time does not matter, place is what I am after... This is the last race tonight for me until mid July.
Notables in tonights race:
Michael Wardian (USA/Arlington,VA) 2008 oly trials marathon qualifier
Dawit Assefa (ETH) 2:17 marathon PR
Berhanu Wukaw (ETH) 2:20 marathon PR
Haile Gelelcha (ETH) 13:50 5k PR
Gurmessa Megerssa(ETH) 28:45 10k PR
"To have a break out performance, one must go to a place they never have been before."

a simple follow up dr's appointment.... + good running

Wednesday AM( 9 miles)(5:15am) i hit the roads prior to my last day of school!!! I got in 9 miles... I finally ran down randolph road and connected with the Rockcreek trail. Nice stretch there for the portion i ran on.

Thursday:( 10 miles) After checking out of my school for the summer this morning, I had a follow up appointment with my allergy immunologist. He began by just asking me the questions I was asssuming he would ask... how are you feeling on your meds, any better... etc etc... Then he says I want you to come into the other room... well the "other room" was where I got the countless prick testing done for the allergens i am exposed to... So, i was annoyed but i figured... whatever... no biggy... Well, he did not bring out the little prick needle... Instead he had 18 Syringes. He tells me... I need to inject you with these last 18 allergens we did not check for... and they require injection in the upper arm and the bicep (9 on each arm)... I was like... "Whatcha talking bout Willis"... but obviously had no choice... The outside of my arm injections were not bad but the bicep shots were rough... After small lines of blood that streamed down my forearm were cleaned off I got the hell outa dodge. I proceeded to head over to cabin john to get my 10miler done prior to my 5-9 camp meeting tonight. Well, I did not go to the Bathroom like I ususally do prior to running and i got 3 miles into the run and i was in trouble... i luckily did not get across Tuckerman lane to the opposite side of the main trail. I got in my car 3 and 1/4 miles into the run and drove to the nearest facilities... By this time, i did not have time to complete my run prior to the meeting... so, at 945, i headed out and ran an additional 7 miles... It was tough to do my second late night run of the week.. as I am very tired but I felt good out of the roads in the cooler temps... 10 for the day

Week 1: Late night run and a solid workout

Monday was one of those days when there are not enough hours in the day... I had to get to work a bit early, had to work through my prep periods to prepare for a camp presentation and that also overflowed past dismissal where I was unable to get out for my run... I had a meeting from 4pm-9:15pm... The word exhausted does not even fit in this situation... i was dead. But, i still got out at 9:55 and got in an easy 45 minutes (6 miles I called it).

Tuesday was the day I had to schedule my workout for, as the above schedule will be repeated tomorrow(wed). I went with the proposed workout from Karl and Jake... It is a pure strength workout... Although I continued doing what I have been doing for the last 3 weeks and added some hard effort at the tail end... The workout was as follows:
On the track and BCC (mentally tough by myself but thats what i need)
3 mile warmup
3 miles at goal marathon pace(16:00): I ran 15:48(quick in the last 1/2mile)
w/two water cup grabs
-3min jog recovery
2 miles at goal half marathon(9:55): 9:50 (a bit fast)
-3min jog recovery
1 mile at 10k goal pace(4:50): 4:42 (came through 3/4 in 3:40 and closed 62(32/30)

2.5 mile cool down for a total of 12 miles (6 quality).
*I felt very good and controlled

Here We Go!!! Week 1.

Ok... I got some racing out of my system in a short stint of racing this spring after a long lay off during the winter with a micro tear in the left achilles... I feel ready to plunge into this journey of trials and miles... I want to finally put a stop to the talk about talent... "Joe, you have the talent to..........." I am running more strength specific running than I have ever have even been close to in my 14 years of running. I have always been more speed specific... but that only takes you so far... Let the journey begin... at the end of this 2 year push... I have one goal and one goal in mind... "To give anything less than your best is to sacrifice the gift." An overused quote... but one that fits perfect in my journey to come.

Saturday: 6/13/10. Lawyers have heart 10k:
I was picked up early by Scott Koonce outside my condo and we barreled down Rockville Pike/Wisconsin Ave (and a quick excursion to pick up sir Dusen) and arrived about 1 hour + prior to the race. We quickly registered, stopped for some business and proceeded on for our warm up... I was out of wack this morning and did not eat much at all... just a single banana and a half cup of diluted coffee (that was terrible). As we warmed up... I felt dizzy, sick to the stomach... and not real into being out here on this warm morning. I stopped on the warm up and ate a half of a bagel just to get something in my stomach... We stopped at the car and got the racing gear on... We headed down to the line after another 5-6 minutes of cool down to make an even 1.5 miles (broken up).
The race was typical for a featured D.C race. Lots of numbers 3500 was the number they announced for registration prior to the race... a nice showing... only a handful of elite runners were up front... but enough for a nice race to be had... I spotted Michael Wardian (2008 olympic trials qualifier and one of the poster boy athletes for ultra running in the country), Birhanu Zeleke and my good friend and teammate Karl Dusen (who like myself, had a season ending achilles injury just prior to his focus race at NYC half this spring...).
The gun went off and the pace was a leisure at first... Just like i stated previously.. When I know there are guys that can run fast in a race, I let them do the work in the beginning... As we came up to the first 180 turn off the up ramp of the highway (only 400 into the race!!!), a guy smaller than me pushed up to the front... I ignored him as he looked like he was just a joker taking out a 80+ degree road race in little shade and who would wish he hadn't come the 5k turn around... First mile I spent keying off Wardian and Zeleke. I felt they were the guys I needed to worry about in this race... Smaller runner guy with cool shades was about 10 seconds up at the mile... We came through in 5:12... I saw this as being a bit ridiculous... As I was hoping for sub 31:30 on this course... I made a small surge and Zeleke came right to my shoulder (elbowing me accidently every 5 strides for the entire next mile)... I came to mile 2 in 10:10... a 4:58 second mile... Ok.. now we are going to hit 5's the remainder and get us a nice race... eventually i was confident i would catch the leader... I was rarely looking straight up ahead of me... but a bit cock-eyed as Zeleke moved to my shoulder... Did he think he was going to sit and surge on me... I got angry and pushed a surge.... he countered it... So I did it again and it was just as we hit the second water stop... I quickly grabbed water as i made my move and drank it efficiently (thank you for the tip Karl)... and kept surging... I never saw or heard Zeleke again for the remainder of the race... I approached the turn around and now saw little guy with cool shades 100 meters or so ahead... I felt good so i still wasn't worried... until he made his turn around and came by me on the opposite side of the road... In an Aussy accent... He stated, "Nice Job Buddy!!!" with a tremendously pep to his step... I then new I had to go now... Ernst was at the turn around... yelled Go wiggy go get him! I nodded the head and leaned forward and went for a hard 5k on the way back... I passed Karl... he stated, "nothing to lose joey...go get it." Which told me that Zeleke and Wardian were back and 2nd was a lock... I needed to go for the leader... I made a push and came through 5k in 15:51... I wanted 15:45 and then go... but time didn't matter on a day like today... I wanted to push to a zone i never have been at before... I did that. The only problem was short guy with cool shades was getting further and further away... I had a tough mile from 4-5 (5:07) but rebounded with a nice run from 5-6... This stranger ahead of me put the hammer down and I could not see him any longer... just the flashing of the lead police car that broke the wind for the unknown harrier... I approached the 180 turn that would shoot me down under the overpass to the echoing crowd... One of the coolest finishes to a race I have ever been a part of... finishing down a highway ramp under the highway.. Great crowd support at this race... it echoed like I was running into a stadium of cheers... I went all in for the final 400... and I ran a 54 second final .2 of the 6.2 mile (10k) race... I heard Joe Wiegner Rockville Maryland 2nd place in 31:38. I pumped my fist as I crossed the final chip pad as I negative split on a very hot day... and came out with a 10k pr by 17 seconds... I know I can run a lot faster but I am thrilled considering where I have come from the debacles I have had this year. I congratulated short guy with nice shades after the race... he was with the race reporters (second place is truely the first loser... no press for me)...lol As Karl finished and then scott, we went on a cool down and then passed out flyers for the GRC fathers day 8k race next weekend. As we were standing around... we finally heard that this short guy with nice shades stranger was actually the very talented and successful aussie Andrew Letherby (who currently resides and trains in Boulder, Co). Letherby is a past olympian and stud in the international distance running world.... I was completely at ease after I heard this was him laying the smack down!!! (10 for the day)

1 1/587 3 Andrew Letherby 36 Boulder CO 30:26 30:26 4:54 15:29
2 1/446 4102 Joe Wiegner 28 Rockville MD 31:38 31:38 5:06 15:51
3 2/446 19 Birhanu Zeleke 27 Washington DC 32:43 32:43 5:16 16:12
4 3/446 4060 Karl Dusen 27 Rockville MD 32:49 32:49 5:17 16:30
5 2/587 7 Michael Wardian 36 Arlington VA 33:13 33:13 5:21 16:15

Today (sunday 6/13): 18 miles (Greenbelt park- trails)
I met Jake and Karl and we drove out to Greenbelt this morning to meet 4 other GRCers for the long run. Some did 18 some did a bit shorter but either way... the word of the day throughout this run was "grind"... and that it was... the heat was hot and the muggy air was thick (haha after re-reading what I just typed, i am leaving that statement... as it is a ridiculous one haha). We did 2 full 6 mile loops including an extra 1.5 mile exploration on uncharted territory (which luckily shot us right back on the main trail..) then we added an additional 4.5 miles in out and back fashion. We went to Platos diner in college park afterwards and ate our faces off.

Lawyers have Heart 10k in the morning

My final race of the spring season is here. The Lawyers Have Heart 10k. A large fielded race... Tends to bring out some fast runners up front. Last years winner was Aaron Church of PR running. He ran 31 mid for the out and back road race through the georgetown area of DC. I am feeling good... I am really not sure what I can run with a nice push in competition... What I learned from the Teal Ribbon 5k a few weeks ago in philly: Time is secondary when you have competition... you go for the win... If you win, thats all you can ask for... If people want to sit around and play games in the latter part of the race, Let them! If you lose but are pushed to a good time KUDOS! and if you are pushed to the very end and can out kick your competition for the victory... You own the day!

Developing...........