Home Run 5k/10k: This sunday in Rockville

There is a somewhat competitive race in rockville on sunday, The Home Run 5k/10k.  Both races have prize money and are competitive up front.  The start is next to my place in the panera parking lot at Federal Plaza.  Both courses are rolly out and back courses.  Some expressed interest so I wanted to get this out.

race info at:    http://www.hebrew-home.org/site/PageServer?pagename=events_homerun_race

The mountains

The mountains of Lock Haven, Pennsylvania.  I ran saturday and sunday morning in the mountains with nothing around but me and nature.  I knew this weekend was what I needed...  A weekend to get away, spend time with some good people and cleanse my mind.  Last weekend is gone but not forgotten.  A day I will continue to reflect on but by no means will I let it get me down.  I don't know what could have been... but I know I was set up for something nice.  With a rough day, there is not much explanation.  Dehydration and cramping are something that you don't expect... Especially if you never have had problems with these things before.  Was it my nerves, not being able to stomach much before the race (water and food)?  These questions cycled through my mind all week.  I got up to Lock Haven friday night.  Prior to saturday's run, my college coach told me to just get out there and clear your mind.  Enjoy "hilly 9" and you will bounce back with your motivation.  This did the trick.  I have not run this famous Lock Haven XC run in many years.  It lives up to its name... You climb for about 3-4 miles and points that are steep enough to touch the ground in front of you while in stride.  The back side is a nice gravel road that neanders down through nothing but the mountains.  I saw only 2 cars the entire hour of the 9 mile hilly section.  I added on another 1.5 miles around campus and felt very clear and ready for the next step. 

  I enjoyed the Penn State/Temple game saturday afternoon with coach.  I have never been to a PSU game before and it was awesome!!!  Def want to get up there again for one soon!

  Sunday I ran a nice enjoyable run but this time staying more in the valley.  I was able to run on some more backroads I use to love running while a collegian.  I am ready for the next step.  I am back on my feet... What to do now? 

The calm before the storm

So taper week is coming to a close as race day is less than 2 days away.  This week has been a bit of a rollercoaster due to the taper.  I felt crappy early on this week and am finally beginning to feel my legs under me again.  The tune up workout went as planned, my sleep has not been too great this week but with a taper and the nerves beginning to jump as the race gets closer, this is expected.  The work has been done.  I am hoping for my strength, will, desire, competitors, teammates, friends and family to pull me through to a breakthrough performance. 

The tune up!

I have cut my miles down quite a bit this week to go into philly as fresh as possible.  To be honest, the opposite effect has been taking place... I have felt sluggish and tired on my runs.  I hope this is just due to the taper. 
  The tune up workout:
     1mile (half goal pace)
       4x400 (5k pace)
     1mile (half goal pace)
  400 rest between everything... A true "feel good" tune up is the goal tonight.

Less than 1 week!

It is hard to believe that this time next week I will have already gone through much of the reflection process on how the half marathon went down in philly.  Did I run smart, did i do all that i could do, What positives did I come out of the race with for the next one, what aspects of the race can i work on... ????  I have been staying consistent with the miles which is something I have never done before in my running career.  Even last week I hit a 70 mile week.  This week is very light.  I ran 13 on saturday as my long run for this past weekend and got in 8 on sunday and 9 with some race pace effort smacked in the middle of the run. 
  I would be a liar if i were to say i wasn't afraid.  I am.  Attempting to run at a level that you have never been to scares the crap out of any long distance runner.  The anticipated pain and agony you know you will see.  Will I be able to push through it? I know I will have that push from above to help me but I must be able to get myself through 10 miles first.    The one thing i know i need to do is not get ahead of myself and simply run off "FEEL".  Meaning get out comfortable and don't think about time for the first 5k.  After that, its time to see what 20 weeks of the most consistent training I have ever done in my life can do.  No matter what the outcome of sunday turns out to be.  I have PR'd in 2 events that were a big monkey on my back, including a 14 second PR in the 5k just last weekend.
  I refuse to even talk about training or how I am feeling this week because, IT DON'T MATTER!!! THE HAY IS IN THE BARN (high-five to my GRC teammates for the best training partners this summer I have ever had).  No brotherly love come Sunday!

The taper

This week I have been still keeping my volume consistent to the last 2 weeks.  I will be in the 70's again this week but next week will be a very easy week leading into philly.  I had a nice relaxing 15 miler on sunday with monday and tuesday easy/med with a 10 and 8 mile run respectively. 
  Wednesday Workout:  I hit the track for a short but sweet workout to test out the wheels a bit off of pure strength training for the last 8 weeks.
    5 x 1000 cut downs (400 jog recovery)
        3:03
        2:58
        2:53
        2:47
        2:39
                Workout felt ok.  My legs felt good but my lungs hurt due to the dry air.  My GRC teammates all seemed to be dealing with the same symptoms dry throat  and burning lungs (indoor track lung) as we call it.  It was nice to open up the last 1000.  It felt better than the 3rd and 4th intervals which i guess is a good sign. 

"Take a shot... you may only get one so make it count." ~Gordon Bombay
"Go BIG or Go home"  ~Grind

Kentlands 5k Race Report

I arrived to the Kentlands shopping center at 6:45 for the Kentlands/Lakelands 5k race beginning at 8am.  Upon arriving, i met up with fellow GRCer Scott Koonce and walked over towards the starting area to use the facilities.  As we walked over, we both were questioning why in the world nobody was at the race yet and the fact that the finish/start areas were just being assembled.  After doing business, we realized walking back to our cars that the race was not starting until 8:30... My fault... but better early than late.  We took off for our warm up at 7:50am.  We ran the last 2 miles backwards on the course and then got back to our car, changed to our flats and put on our GRC garb.  We headed to the facilities one last time and then to the start.  I picked my way through the crowd to the front row.  The usual suspects were up there, as I knew they would be there.  Where there is $$$, they are always there... especially 300buckaroos for a 5k race winner.

  The gun went off and we took off.  The first half mile was a bit of a game.  No one really certain to lead.  Until Tefera and Megressa took off.  The race was now "ON".  I ran just off of Megressa's shoulder, with Demesse Tefera on the opposite side.  We came through 1 mile at 4:47.  A surge immediately came from Megressa as Tefera and I both covered it.  I actually at this point felt the pace slow significantly (just 20 seconds after the initial failed surge by Megressa).  I got up next to Megressa and looked at him, "Is that it?"  I thought that of course in my head, I obviously would not say that to him.  I was simply looking for a fast race today and not these games to feel one another out and kick for the prize.  I wanted a time that will give me motivation going into philly in 2 weeks.  I took the lead and led through the 2 mile mark.  Just before reaching 2 miles, Tefera dropped out of the race.  There were now two of us.  We came through 2 in 9:30.  a 4:43 for the second mile.  We were now hitting the meat of the hills on this course.  We made the turn for the grinding hill that would take us all the way to 800 meters to go.  Megressa made a strong move.  He got a couple strides on me but i was able to reel him back in.  He slowed but I did not.  I kept pushing up the hill.  At one point I no longer saw his shadow on the pavement.  Was I breaking the Ethiopian?  He regained ground with 1000meters to go.  We crested the hill and were ready for the down hill that would plunge us onto the main street for the 400 meter straight to the finish.  I was confident making the turn i was going to win.  I felt good.  Really good.  I was sure I felt better than Megressa and was confident I could out kick him.  Right off the turn for the down hill Megressa made a move I definitely did not expect.  He immediately went to a full kick speed leaning into the downhill balls out.  I panicked and went after him but lost about 10 meters immediately. We turned for home.  400 to go... "Lets go Wiggy" I told myself!!! This is your chance... I went into my drive and the kick was there.  200 to go I was up on his heels it was there.  But then Megressa peeked over his right shoulder and his knees came up and he had one last gear.  DAMNIT!  I still was able to match it but i was running out of real estate.  Then it happened...  I see Megressas hands going up about 20 yards before the finish... I tried one last all out through the line attempt to get even with him but none such luck.  I ran into him in the corral almost going down.  We congratulated each other and Megressa stated to me, "great race, you pushed me well."  I did not know my time until I got out of the corral and Brian Miller told me that I was around 14:45.  Official Time: 14:44 (4:44 pace).  That made me feel good, especially coming from a superstar like him.  I gathered with Scott, Andy Chicken Tender, Michelle Miller and my substitute teacher and former olympic trials marathon qualifier Dan Lawson (Masters Winner) for a 5 mile cooldown.  We got back for the awards.  The payout was nice for a 5k.  1st-300, 2nd-200, 3rd-100.   

  2 weeks until Philly. 

Kentlands/Lakelands 5k

Developing....

Final Key Workout Complete...

Well the final key workout is in the books!  I am finishing up a week at 72-75 miles this week (with no long run built in and off singles).  I am feeling fit and the achilles has been holding up. I feel it but it subsides after 5 minutes of running/loosing up.  My final key workout (prior to going into tune-up mode) has a revist to the on/off 6 miler that I completed 3 weeks ago. 
  Overall 6 mile time (31:46).  26 seconds slower than the first session however 2 of my slow miles were slower than expected (8 seconds slow and 10 seconds slow) and I did not punch the final mile and kept it controlled.  here are my splits:
     5:50 (5:42goal)
     4:50 (4:47goal)
     5:52 (5:42goal)
     4:43 (4:47goal)
     5:40 (5:43goal)
     4:41 (4:47goal)
                31:46 total time.

  It is now time to get ready for a fast 5k this saturday at Kentlands and see where I am at.  I am strong, fit and ready to make the jump to a new level.  2 weeks from sunday is the showdown on the streets of philly... "Stay the course, get there and let yourself be rewarded."
2008 ING Philadelphia Distance Run
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