Gobblin Gallop Recap

15:22 for 5k at Gobblin Gallop this morning.  Alot of up and downs on the course.  The time broke previous course record by 8 seconds however I was beat in the last 800 by Demesse Tefera... I don't know what it is but I make foolish decisions in the last part of my race against him and Megressa.  I made a strong move with about 1000 to go and I did not have enough in the tank to finish the job.  Coach said my finish form looked really good and it is simply what it is... A rust-buster race.  Time went out the window and was not something to look at on this course.

Splits:
      5:02 (downhill mile... Tefera, myself and McDougal).. no one wanted the lead
      4:48 (uphill for 1200/400 down)... Tefera and I broke away (9:50 through 2miles)
      Final mile was uphill until the final 300 meters or so.  I grinded up it trying to get away... In hindsight, I should have sat on Tefera and waited for him to move.  I made the same mistake against Megressa... I ususally have a good kick and i have not been smart with utilizing my strengths.  Either way, i will take this performance as a motivator... Very happy with the race.  100bucks for 2nd.

10/30/10: A nice group run.

I met about 10 GRCers for the usual saturday run from the Georgetown store.  We headed out towards Fletchers and just before the right for Ernest loop, we turned around at about 31 minutes.  We picked up the pace slightly on the way back.  I am racing tomorrow and usually the day prior to a race I do not exceed 40 minutes.  I ran a bit further today but tomorrows race is simply a rust-buster/fitness indicator.  Feeling out the waters again and see where I am at.  The competition I am sure will be there (Pacers, GRC Ethiopia and company) and I will try to run with them as long as I can.  The trek to fairfax is going to suck, as I have avoided racing in VA like the plague (haha just kidding... i seriously though have never run a race in Northern VA!). 
  On another note.  The GRC team is getting wicked crazy with some new young talent that keep rolling in and joining the team. I am very excited to train with these guys on a regular basis. Recent aquisitions to the team include:
    Jerry Greenlaw(cortland state)- 30:36 10k
    Ryan Hanson(Allegheny college)-  3:53 1500, 14:40 5k
    Sam Luff (Cornell)    30:37 road 10k
  

10/30/10: 6.5 mile run.

After a really long work day (7:00-6:00pm); I got home, ate a snack and headed out for a quick shake out run.  I wanted to go around 9 tonight but felt I did not need to make myself do that.. Which, if i had done a full 9, that would be exactly the thing I was doing.  After the run, I met up with Karl and Sam to throw the pigskin around at Tilden Middle.  My right arm hurts.

10/29/10: 9 mile run from Chevy chase Store.

I met up at the Chevy Chase store last night for a run plus the Brooks night event.  We ran in the dark from the store down the dark CCT.  Thank you to Cotterell who had his head lamp, we were able to navigate down the CCT to the D.C line and back.  Once we got back, Sam and I added on a bit more to get an even 9 for the evening.  I felt good but my left calf was tight near the end of the run.  This is the same leg that I have had issues with my achilles.  I need to make sure I am stretching and massaging the area consistently to eliminate any issues. 
   Tonight I will get in around 9-10 miles, tomorrow will be an easy 8 miles and sunday I will race the Gobblin Gallop as my fitness indicator race.  No expectations, just get out and race. 

10/27/10: Workout Wednesday... 6 x 1200 w/ 2:30 rest cut downs

Met a big group of GRCers at BCC tonight for a workout.  Coach Jerry assigned 6 x 1200 w/ 2 1/2 min rest.  It was a cut down set up (like last weeks workout)... This was not intended to be a tough workout... but another easing back into the swing of things type of workout.  After a 3 mile warm up.  The splits to hit were 3:48 (for the first 2), 3:42 (for the second 2), 3:36 (for the third 2). 
   Ryan and I ran our splits in:
          3:45
          3:47
          3:42
          3:41
          3:34
          3:30
  We got a bit quick near the end but the workout felt very nice and easy.  Near the tail-end of the workout, I felt the way Jerry said I should last week, in the similar 8x800 cut down.  "Feel like you want to do more at the end of the workout but leave feeling hungry."  Ryan began to punch the pace in the last 250 and even though i was going ahead of pace, had that instinct to simply just go.  I need to become more disciplined with sticking to the pace...  Ryan is a great addition to our team and i can't wait until all of us are back in full swing and pushing one another!
 2.5 mile cool down

11 for the day

A recovery day and Repeat 12's tonight!

Yesterday was my recovery day for the week.  I am staying lower mileage still for the next few weeks before ramping up after Vets Day 10k.  Basically I am going into each week running mileage that would put me around 70 but taking 1 days off.  I have been feeling good with this and it is helping me through the tough allergies/sinus issues I deal with during this time of the year.  Having that one day of no running is huge.  However, next week I will be running my first full week.  Every other week I will be taking a day off but the day will include some nice pool running.  Pool running will be my way of getting my body in high aerobic shape for my Spring races.  Instead of tacking on another 20-30 miles to get me to be a 110-115 mile/week guy.... I simply aqua run the remaining minutes I need to get the same result (minus the pounding). 
  Tonight I will meet a large (and mostly new) group of GRCers at BCC.  Coach Jerry is putting myself, Outlaw and Hanson through repeat 12's.  We will run these like the repeat 8's i ran last week... gradually getting quicker each interval... It will be about a 12 mile evening. 

   developing....

10/25/10: What is with these warm temperatures!!! 8 miles

These warm temperatures after the cool, crisp weather we had this weekend was not welcoming for my monday evening run.  Whenever the temperatures change dramatically like they have, my allergies and sinus are effected by it.  After the first 20 minutes of the run being a bit of a struggle due to breathing, I was able to adapt and ended with a nice run. 
 

10/24/10: 15 mile Run and a Terrible day of Eagles Football....

I woke up very tired at 8:00am... I met up with the Outlaw, Hanson (not the teenie bop band), Scotty Koonce and Jimmy Daly.  We headed out on the trails from the line... We meandered around trails we have never been on that ran parallel with Beach Drive.  At times we would get lost (which we welcomed considering we were running for 1 hour and 45 minutes...)  but we always would regain our bearings.  We talked about a lot of stuff on the run... You know, the everyday things... Work, social life, Charlie Ban, training, and food.  15 for the day.
  The Eagles offense was not able to back up the fact that the last two games were not just wins over terrible defenses... Tennessee Titans are known for a lethal Defense that will shut the best offenses in the NFL down whenever they are on the field...  The Eagles offense showed signs early that they were ready to shut down the critics... The Defensive line shut down the always dangerous Chris Johnson...However, thanks to Ellis Hobbs lack of defending Wide receiver Kenny Britt, the Eagles suffered a run by the Titans in the second half (which included 27 unanswered points)... 37-19 final score... a terrible lose for philly...
   Wiggy's Priority list for Andy Reid this week...:
            1. Bench Ellis Hobbs and make him chase chickens around in a pen on the sideline... he will probably catch a cold before some pre-cooked tenders...
            2. Vick is Healthy, put the kid back in... He has played well against tougher opponents than Kolb has and he has that extra edge to his game with his legs... Please teach the guy how to QB slide though... No more being a hero!

10/23/10: 11 miles w/ GRC. + Team Meeting

 Photo above:  Ban flipping off random donkey at family campground...

I met up with several of my GRC teammates for a run from Chevy Chase, prior to our Fall Team Meeting.  We headed down the CCT to Fletchers, ran up some road I had no idea what it was... Then all the sudden found that I was the navigator, as Ernst, Ban and Dusen were running behind us.  As myself, Jerry Greenlaw (aka Outlaw), newcomer Sam Luff (former standout at Cornell, recently won the Great Race in 30:30 for 10k), Alabama/Texas/St. Paul/ Paul Guevara made a wrong turn thanks to my great navigation skills, we ended up heading down towards the chain bridge,... Charlie Ban saved the day when he ran us down to yell "you idiots are going the wrong way!"  We turned around, only going a little over a mile out of the way and headed back to wisconsin, got back on route and finished up a solid 11 miler in perfect temps.  I ran with gloves and a headband today... Fall is officially here!!! 
   After the run, we met at Panera for our team meeeting.  We got a lot of topics covered and the moral is high.  Our team has really grown in recent months.  We have got several key additions that add to our competitive front as well, which is really exciting!  We also have the making of a solid women's team forming which is nice to see.  I am looking forward to training with my teammates both new and old!  Here's to a successful Fall, Winter and Spring campaign!!!

10/21 and 10/22: A recovery day and an early morning run

On thursday I took the entire day off of no running.  I had a busy day and my track record is not too great when i am trying to squeeze a run in on a hectic day, when i am getting back into another racing season.

Today, I woke at 5:00am and was out the door by 5:20.  I ran a nice and relaxed 8 miles around my neighborhood.  After tomorrow's 10 miles from the store I will be looking at a week of about 58 miles that includes a day off. 

10/20/10: The rust buster workout... 11 miles for the day.

Last night I met up with Chicken Tender, Scott Koonce, Ryan Hanson and Chris Sloane for my first track workout of the fall.  Due to a soccer game at BCC, we worked out at Georgetown Preps beautiful facilities.  They have a carolina blue track, turf field and a really nice cross country course to warm up on.  Coach Jerry met me for the workout and had me start out the fall season with nothing too taxing... more just a workout to get my legs turning over again but still get some much needed strength in as well.  The workout was 8x800 cut downs:  starting at 2:30 and working down with 2 and 1/2 minute rest.  Chicken Tender and Ryan ran a workout that Klim proposed for Chicken Tender (5 x mile and 1x 800 cut down).  Though I was working out solo, it was a phenomenal feeling to get back out and get some quality in... My splits were as follows:
       2:30
       2:25
       2:26
       2:24
       2:25
       2:22
       2:19
       2:20
      The workout felt really controlled and relaxed... I felt like I was a bit all over the place with my quarter splits... Jerrry had to tell me frequently to relax, as I would come through in 68-70 near the end... Where I was not trying to run faster than 2:20 for this first workout back.  His plan is to simply ease back in, especially after just getting over a bronchial infection 2 weeks ago.  I got in some nice miles as well.  a 3 mile warm up/ workout was 6 miles total (w/ recovery) and a 2 mile cooldown.  it was nice to see Andy Chicken Tender run a great workout.  The boy is ready for sub 33 at Vets day!!!  Ryan Hanson is a great addition to our team and I greatly look forward to him being a top notch training partner this year.  Scott looked really good on his intervals considering he is just getting back into things after running chicago!  It was also nice but frustrating to see Red Fox at the track.  Nice because his presence is very welcoming as he is the leader of this team... but frustrating that he is not in his running garb throwing it down with us.  Soon enough (before he knows it), he will be back to his old form hungry as ever!        

10/19/10: Late night run after a looong day. 6 miles

I rose from bed at 5am today to get to work by 6:15am.  I had some work  I needed to get done prior to school today.  After school I had my usual middle school cross country practice until 4:15 then headed over to my graduate class that I am currently taking from 4:30-7:00pm.  After getting home and getting a bite to eat, I headed out and got in 6 miles tonight (left for the run at 8:30.  I was exhausted... I felt fine running but at the same time I felt that i was falling asleep while I was running... I got in my 6 mile run, showered, ate some more food and passed out until my alarm went off at 6:00am this morning. 

10/18/10: Cabin John Trails

  I met up with Jordan Snyder and Karl Dusen for a nice trail run around Cabin John.  The weather was overcast and the air was crisp... which is my favorite fall running weather.  We ran our usual route and looped up at Seven Locks road and back into the trails at the nature center.  8.5 for the day. 
 

10/17/10: Zoo Loop + (15 miles)

This morning I met up with Karl Dusen, Chris Bain and new GRC runner, Ryan Hanson for my first long run of the fall season.  The weather (like yesterday) was beautiful.  The wind was not as bad, therefore the temps were not as cool... However we took in the fact that we were no longer running in 100 degree heat waves like the oven summer we had this year.  We headed first on the trails and an easy clip and headed up the Hill that takes you out of rock creek and into Cleveland Park... We meandered around the zoo looking at some of the different animals (Pandas, Elephants and Flamengos...ohhh my!)  After our safari tour, we headed back onto beach and took the road back to The Line.  I quickly got in the car with Karl... grabbed some Einsteins, dropped KD off and got home to watch my Eagles lay the smack down on the Falcons.  Great day of football.... why???   EAGLES WIN!!!!   I am a bit worried about D-Jack's status after the horrible hit he withstood going for a high pass.  I have never seen a hit as bad as that... He is lucky he was not hurt worse.

Time to get back to work

This week was another very light week of just easy/short distance running.  My legs are feeling a bit wobbly but this is normal.
    all easy runs... very relaxed:
Sunday: 8 miles
Monday: off
Tuesday: 6 miles
Wednesday: 5 miles
Thursday: 7 miles
Friday: 10 miles
Saturday: _____
  Total:  46 for the week.

Next week begins Week I: 

Get at it GRC!!! + 2010-2011 plan to be annouced...

I love this song... it pumps me up no matter what I am doing when i hear it (esp. before i race)...! GRC is nothing but HEADSTRONG!!!  REPPPP it in the Windy city GRC!
In other news, the 2010-11 race plan will be set soon.  Coach Jerry has given me some solid options.  In a nutshell:  two races prior to USATF club xc champs.  A low-key tune up race in the next 3 weeks followed by Veterans Day 10k to see where the fitness is.  From there get ready to run a nice race at club xc champs in North Carolina.  After that the plan is to get the training volume up and get ready for the late winter/early spring half marathon (Shamrock looks to be the one however not sure what is happening with Houston).  After Shamrock, Cherry Blossom or Parkway 10miler are options and seeing how the winter training goes, a debut marathon is also in discussion late spring.

more to come

Committed to nip this in the bud!

   3rd bout of Bronchitis within 9 months.  My doctors tell me that this is not normal... No??? you don't say!  "It is just your allergies that cause this and due to allergens that you breath in at a higher rate as a runner, you get the infection in your lungs."  My allergist is getting a visit again this week... This has been a struggle for years when the seasons change... Summer to fall; fall to winter; winter to spring; spring to summer.  It is tough to run when you can't breath... I could get through and perform half decently in the shorter races 800/1500 depending on severity.  But when you are training for "Aerobic" events such as the half and marathon, oxygen is a necessity.  My doctor said when it is shoulders and above, extra rest/ run as much as you can handle.... When it is below shoulders, stop running until clear.    This was full blown when i woke up on thursday morning.  I have not run since wednesday.  I will have 4 days off going into next week.  If I have to take a 5th day off, so be it.  I have been on antibiotics including a Z-pack and Codeine syrup since thurs evening.  It has been clearing me up its not about getting the current symptoms to go away, It is never having them reoccur again. 
   I am going to try for a short shakeout run tomorrow (4 miles)-if I feel my lungs have cleared...tuesday if all is feeling better I will go a bit more.  On wednesday, I am meeting at BCC not to do much working out but to get a run in with the chicago boys and meet up with my new coach. I am motivated to get back to healthy training again.  but I need to get my body checked and cleared to go to war.  We figured out the rough race plan for the winter and spring.  The key races are still being confirmed.  I am still waiting to see if I can get into Houston, but I don't think that is happening due to not having a qualifying time since 2008.  Shamrock Half Marathon in march is looking to be the half focus if houston can't happen.   
   Before I continue ranting about key races, I need to first get myself healthy for good!