A little break from the heat! How long will it last?

On wednesday evening I met a large crew of GRCers at BCC for workout wednesday. We settled on a 3 x 2mile workout on the track with 400 jog recovery. after 2.5 miles of warm up we laced up the flats and hit the line. I decided I wanted to run as close to half marathon goal pace as possible... I figured I would just stay at that pace for the duration of the workout... as it got very humid compared to the morning hours. I started slightly ahead of the rest of the pack accidently (i thought they started with me and here there were a few not ready)... I hit 10flat on the first one and felt good besides the uncomfortable heat. Legs and breathing were normal... i just felt like I could not cool my body temp down. The second interval felt much better and I even got faster (9:50). Going into the third one I was feeling really over heated... to the point it felt a bit dangerous... the odd thing was my breathing was still fine and legs felt good... i just felt like i was in an oven. I sloshed my sweat soaked self to the line after an extended water break going into the third. I hit 4:53 and came back in 4:49 (9:42) without much extra effort. I definitely felt I held myself back on the last one... as I knew I would possibly be in trouble after the workout if i were to drop the pace.
I need things to continue the way the are... my lead up has been going well. I just hope I can keep the ball rolling for the next 7 weeks!

Thursday: 10 miles (easy/med)
I ran the Tilden extended loop and added on 1.5 miles around the surrounding neighborhoods... it was still humid... but i felt ok.
Friday: 10 miles (easy)
I ran the exact same run i did last night but felt much better thanks to the cooler temperatures... I actually got outside and felt a small chill... I loved it... Its hilarious to feel cold when it is still in the high 70's... Just shows the oven that the d.c/metro area has been for the last few weeks.
Saturday: Tomorrow I will attempt a 20 miler from the GRC on the towpath. We will go out and back on a 5 mile stretch twice (2 water stops enroute). This works out to be a 90 mile week which is crazy (have not done that since my freshman year of college)... but i have two long runs in one week... so i guess that will happen.

7/25-7/31

Sunday: 18 miles (13 of which were covered during Riley's Rumble Half Marathon).
Set out with several GRCer's to run the Riley's Rumble Half Marathon at 7am on sunday morning. The temperatures were still predicted to be terribly hot and humid as were the days prior (102, 110, and today was said to be 105). It was already in the high 80's at 7am and the temperature did nothing but continue to rise as the minutes went by. Karl, Pat Huge and myself decided to run together for the run. Due to the heat, the race officials decided to make it a non-timed event... It made no difference for us... we were simply using this low-key event as a workout (glorified long-run). We started out slower than obviously a race or workout but I still felt like junk in the first 2 miles... combo of the heat and the fact that I never start a run at 5:50-6:00 pace from the get-go without a warm up did not feel great. I have found that I can run really well off of a gradual onset to a faster pace... My legs adjust well and I can continue to hammer the pace down after an easier lead up in the opening miles. After 2 miles I was settled and good to go... I felt really good for the run. We had a lot of fun out there too for as hot as the temps were... The course was fantastic as far as support (the hills were a great workout). I kept thinking the entire time... "imagine having to race this course hard" what a bear that would be! I am excited for 7 weeks from now to run on the pancake flat philly course. After our 1:20.19 13.1 portion of our "long run", we got some juice, water melon and then headed back out on course for an additional 5 miles to make it an even 18 miles for the day. After the hot run, we headed over to Koonce's house for a post-race party... lets just say that a slip n' slide, pool and cold ones before 10:30am never has a happy ending. Later in the afternoon a terible storm came through... Tornado? not really sure if I buy it but definitely a terrible storm nontheless.
Monday: 12 miles. Hit the spot with KD in the evening for a somewhat of an adventure run... we ran down to the Tilden Trail and decided to take it to Tuckerman road. We took tuckerman about a mile down and then got on the Cabin John Trail (aka "our office") We took it out just short of Seven locks road and turned it back around... A fantastic run with Karl.
Tuesday: 10 miles. Tilden 8 (extended) plus Tilden Trails. I felt a bit fatigued in the beginning of the run due to the 12 hour work day and the drama that took place today at camp that wore me down. However hafter 3 miles I got in the groove and it ended up being a nice recovery run. I feel very comfortable running consistent double digit runs. I just have to keep the brakes on a bit and not listen to my urges of continuing to rise the miles higher. I will get 85 this week... I will get 90 next week and that will be the highest I will reach in my remaining 7 weeks.
Wednesday: WORKOUT WEDNESDAY!!! ....developing

Only way to go from here is UP!!!

This will be my first week over the 80 mark since 2003! I will be in this 80 zone for 2 more weeks... with the third teetering 90! That will in fact be my highest week in this lead up to the Philly Distance Run on 9/19
Sunday: 18 miles w/ Karl on the Cabin John Trails. Felt surprisingly good off a late night.
Monday: 10 miles w/ Karl around Tilden woods and surrounding neighborhoods... I felt flat and like crap... The kinda crap you know will not be there the next day after a nice meal and rest.
Tuesday: 5 miles. I had a tough day at work and could only fit in 5 tonight. I am ok with this as I am using this as a recovery day as well.
Wednesday: 14 miles total: WORKOUT WEDNESDAY!
5 miles out down capital crescent from BCC at Easy/Med (6:30pace)
5 miles back averaging 5:20's on the uphill stretch.
8 x 150 striders with 150 recovery
2 mile barefoot cool down.
***Workout did not start out good at all as I was very dizzy and in need of energy. i was at an orioles game with my camp all day and did not eat enough. As I got into the tempo portion i started feeling better... funny how that happens. The 150s were VERY controlled and felt nice. The barefoot cooldown on the cool wet grass felt like heaven.
Thursday: DOUBLE!
AM: 10 miles w/ the North Bethesda Distance Project...
PM: 6 miles
***Both runs felt good. Nice and relaxed on both runs as well.
Friday: 9 miles again with the North Bethesda Distance Project (Jake, Karl, Jordan and Scott). Nice and relaxed in Rock Creek Park...

Rockville Twilighter 8k Race Report

I arrived to the Rockville Towncenter at 7:30pm with Karl Dusen and Matt Ernst. We got our bib numbers and chilled and mingled with teammates as well as friendly rivals in the invited runner room. This race puts on a great event and is very accommodating for the invited runners and friends with a nice air conditioned room to stretch and veg out in. A little after 8pm our GRC contingent went out for a 2 mile warm up on the first two miles of the course. I felt terrible on the warm up... I was dizzy... really dizzy... and very hungry! I was doubting that I properly prepared for the evening race. I knew i was hydrated... but i did not eat anything for some time... We got back from the warm up... I proceeded to have two gels... and it did not put a dent in the way I felt! I then approached Benedict Tender who had a personal pizza box in his right hand. I asked him if I could take a bite of his pizza... he allowed me to and within 5 minutes after the delicious consumption of pizza, I felt good to go... I can now call Benedict Tender - CHICKEN TENDER once again!
I approached the line at 8:35 and proceeded to do strides. I shared some laughs with some rivals and teammates... talked about post race festivities, the hellish heat and who was already sweating more than the other. We toed the line and just before the race was about to start, they announced the timing system was having problems... We got out for one more strider... Wilson and I laughed about how nice it would be when we got out of the start area (as it was extra hot in the crowd). The "G" word was yelled and we were off... I got out really bad in the first 100 meters... and was behind eventual womens champion: Salome Kosgei (almost taking her down as I bumped her...unintentionally of course). I was able to break out and get to the front of the chase pack... I knew the inevidable was about to happen... I was pulling away from the chase pack to form my own pack leading to the 1 mile marker... I came through in 4:51 and could barely see the lead pack of about 12 runners. 9 africans were in the pack really putting the hammer down as well as Rod Koborsi, Mark Stallings and Ricky Flynn. I stuck to my plan and did not let them deter me of that. The leaders hit mile 1 in a sick 4:32. I had a lot of real estate to make up but was feeling good. I came through 2 miles in 9:52 (5:02)... slower but I amazingly was making up ground on the leaders. As I rounded the sharp turn, the crowd was loud and that was a motivator... I hit the turn hard and went way outside... I now was looking at my prey ahead. I caught Mark Stallings (runner up in the 10k at NCAA Division II Championships a few years back) as well as a few of the africans that fell off the lead pack. I approached the coned turn around just past the 3 mile mark and saw the leaders coming towards me... I was not far back at all... Abiyot Endale was clear of the field but I was not more than 1 minute back of Demesse Tefera. As the lead runners came towards me on the opposite side of the road... I counted 5... I was 6th! 1 more to go and I am in the $$$! I made the turn at the "turn around" cone... and suddenly heard... "HEY YOU CUT THE TURN, YOU ARE GOING TO BE DISQUALIFIED!!! COME BACK!" The air evaporated from my lungs as I stopped, stated a word I cannot repeat on here and went back 10 yards or so and turned around the actual turn around cone and continued.... The way the cones were spaced and the fact I was in a bit of no-mans-land i guess caused this but I have never done this before. I am real proud how I handled the situation... I never panicked... I got back to my pace gradually and then began to look up... As we came through the grinder of a hill out of Montgomery College, I spotted Flynn up ahead. I saw him make the turn for the final mile along 355 and saw the time on my watch... I got to the turn... he had 20 seconds on me... I had a heck of a task ahead to reel him in! I made the turn, put my head down and began my long drive. I was closing the gap... slowly but he was coming back... I approached about 600 to go and felt there was a chance I could take him down... I didn't hold back for the kick... I was confident that no matter what... it would be there if I could get shoulder to shoulder with Ricky. 400 to go and I was all-in... The kick was there and I was closing ground quickly... Klim and others were out on the road yelling at me... "All-In Wiggy... You have to go hard... the finish is ahead... Get him Wiggy!" Just past my group of loyal supporters, Flynn had his own... one guy yelled... "Ricky hes coming... you gotta go". Just after this was stated, ricky turned his head back and had an extra gear... 100 to go and I continued to press but ran out of real estate. 25:04 was the time (2 seconds off 5th place)... Not the time I wanted but time went out the window today. Goal was top 10 and I achieved that!
After the cooldown, we headed back to my place for a nice post-race party. It was a lot of fun hanging out with the team, friends and some that I haven't seen in awhile.
I am now at the point in my training where I am getting the miles up for the next 3 weeks. I am going to exceed the 80mile mark these next 3 weeks and even get over 85 on the 3rd week. I am feeling good about this. I will add in some double days (something I never do).

This one is for you Pop Pop!

Tonight is the Rockville Twilighter 8k in Rockville Towncenter. I am dedicating tonights race to my Pop Pop Joseph J. Wiegner Sr. My Pop Pop passed away last tuesday (july 7th). Pop Pop was always a huge supporter of my running and until his last day in our lives, had newspaper articles, pictures and even my all-american certificate displayed in my grandparents home.
The competition will be fierce tonight and the heat is scorching. Gun goes off at 8:45pm. This one is for your Pop Pop!!!

A down week leading into the Twilighter

Last week I ran my highest week this year (77 miles). I was very pleased with how I felt, as this took place during our first major heat wave (not that it hasn't been hot in prior weeks... this was code red hot).
The Rockville Twilighter kicks off at 8:45 in the Rockville Towncenter on saturday night. I have been looking forward to this race for a few weeks. It is crazy competitive... which means it will be fast. The projected high is 98 for saturday... lets hope it is not near that at 8:45pm. Best of luck to all who are racing.

Saturday(7/10): 17 miles (5 miles in the middle at 5:30 pace). It rained and rained and it felt great great.
Sunday(7/11): 8 miles easy in the am.
Monday(7/12): OFF. I needed a day off this week... as I haven't taken one in two weeks.
Tues: (7/13): 13 miles in hilly tyler park prior to driving back to D.C
Wed: (7/14:) WORKOUT(11miles):
3mile warm up
5 x 1k @ 10k pace w/ 400 jog.
3:05,3:04,3:04,3:02,2:58
4 x 200: 31,31,31,30 w/ 200 jog recovery
***I did not sleep well at all on tuesday night... I felt flat during the workout but got through it relaxed for the most part... I just felt like a zombie out there with only 4 hours of sleep under me and a long work day prior to the workout.

Live your life to the fullest!

Make the best out of life... Go "all in" everyday in your life... Throw it down like there is no tomorrow... All of these approaches to one's life all sum up my Grandfather Joseph J. Wiegner Sr. Pop Pop Wiegner passed away on Tuesday July 6th at the age of 88. He was the husband of Agnes Wiegner(Grandma)as well as 4 boys and 5 daughters. Calling Pop Pop a hard worker serves no justice to his commitment and dedication to his family, career and life in general. He was never a complainer, always looked at the glass as half-full. The kind of man I want to mirror my life off of. I truly will miss my Pop Pop but I know he is in a better place. He is now with his mother, father, brother as well as my late Uncle Bruce. They are now at peace with one another in heaven. As sad as it was at times, the funeral services were beautiful. It really showed now many lives Pop Pop touched with how many people made it out for his viewing and funeral. It was really amazing hearing some of the stories of my Pop Pop from people who knew him in a different light than I did... He really was a great man and a man that if I can be half of, I would be much satisfied. Rest easy Pop Pop Wiegner. I love and miss you so much!

Didn't feel good yesterday... but today was solid

Sunday 11 miles, I ran solo... heat of the day 12:30pm... I did not have a long run this weekend... but because I follow a sunday-saturday schedule, a 10-11 fit in nicely today... I simply got through the hot, humid and hilly run.

Monday 11 miles, I ran with some PA buddies Mike Gross and Sean Keefe. WE got in 11 at 6:45am... It was nice and easy... it was warm but not terrible...

Tuesday 7 miles: I got in 7 miles and felt like crap... I got out at 5:30am and it was already really muggy and humid... the sun was not even out... I got up at 5:15... took a quick drink and went out... so i think that had a big part... as i was asleep for the entire run.

Wednesday 10miles: i was able to sleep in a bit more (5:45am) and got out for the run at 6:30... I felt great for the entire 10 mile run. It was hot... but I got out there... expecting to not feel good... and I felt great!!!

A hilly tempo... but a good one

I began today with the plan of running a 5-6 mile tempo on the track... at 9am... Yeah, that was short lived... I actually began the tempo on the track... ran 1 mile and stopped. I hit 5:10 through the mile and it wasn't the pace... it was the fact that I had to run another 16-20 laps more on a hot sunny track... I ran a 5 mile workout on the track wed... so i stopped, ran to my car, got a drink and ran 1 mile down to tyler park and began the 5.3 mile "south loop". It is hilly, very hilly... but shaded and it is 1 lap!!! I figure the 5:10 i ran on the track previously would be good as an extended warm up. I started out strong but conservative at the same time... I began with a 1/2 mile down hill which helped ease into it but keep a good clip... I then hit the notorious Horse shoe mile (a 1 mile switch back that doesn't let up)... at the top of horse shoe I got a short 100 meter downhill then went up to white pines hill that dumps you to the base of college hill (so basically this 5.3 mile loop has a 2mile uphill included in it) At the summit of college, i was greated with a swift but steep down hill that goes about 1000 meters. It levels off and is a bit rolly before heading down the 1 mile Agony hill... It is known as agony when you run up this hill... the 5.3 loop (which has a race during the winter) goes in the direction I followed today.. I finished at the base of Agony in 27:17 for 5.3 miles (5:08)... I basically figured I was running about 5:25's on the up sections but sub 5's on the downs... I felt really strong when I finished... so strong that I went directly into my cool down without stopping. I am running a very easy 16 miler tomorrow... Monday and tuesday will both be easy runs (monday 10 miles), tuesday AM 8 miles. Wednesday will be a workout.

I am in love with Mother Nature... for now...

Thursday: I ran 10 miles (Tilden/Gtown rd loop +). I was tired as i ran in the morning before camp not long after my evening track workout the night prior.

Friday: I ran 8 miles prior to driving back to PA. I felt good and relaxed. I have been taking my easy runs easy... which is something i tended to not do in the past.

Saturday: 6 mile tempo run. Goal is to be at 5:05-5:10. developing...


***In other news, my brother and his band Victory In Numbers www.myspace.com/victoryinnumbers has began their tour with the VANS WARPED TOUR 2010! This has been my brothers dream since he was 7. He is doing it... thanks to hard work and dedication! He opened up in San Antonio Texas on thursday, they played in houston today... and the next few weeks will be traveling all over the country!!!
***Additional news... Get your party hats on!!! It is time for 2010 Le Tour de France!!!! Contador??? Andy Schleck??? Frank Schleck??? Alexander Vinokorov??? or could it be mr tour de Lance Armstrong??? Le tour 2010 kicks off tomorrow at 11am with the Prologue: an 8.9k prologue from Rotterdam > Rotterdam. So excited!