87.5 mile week on singles + two key workouts

Monday started off my week with a 20miler.  Due to presidents day, Outlaw and I decided to run our long run on our off day from school. 
Tuesday was an easy 9 miles. 
Wednesday was the second key workout of this half marathon training plan.  4 x 1.5 miles.  He hit all our paces right on (4:56 pace, 4:52 pace, 4:48 pace and 4:44 pace).  Our last interval got rolling at the tail end.  I have been keeping all of my intervals consistent to the coach jerry's plan.  However, i got caught in the moment when i saw karl go after it in the final 600.   I was able to close in a 2:14 final 800 (4:34 last mile of the workout).  With the intensity and miles that i have been putting in the last few weeks, i am really pleased with how i felt. 
Thursday:  I ran a semi-easy 10 miles.  I ran a bit quick at the end due to the rain and wanting to get done my 10 mile loop in time to go to a happy hour i was planning on going to...
Friday:  I hit an easy 10 miles with Hanson on the CCT
Saturday: The third key workout was a long run progression.  5 miles easy, 5 miles at 5:50 pace and 5 miles at 5:10 pace.  I woke up not feeling great and once again was coughing some junk out of my chest... shocker, i know...  I was persuaded by Hanson to get out and give it a go which i am glad i did.  Once i got through the easy 1/3 of the run, i felt my burning lungs subsided.  I was in a nice comfortable rhythm through the 5:50's but knew that the 5:10 effort would not feel the same.  We ran up to the CCT from the tressel and began the harder final 1/3 of the progression.  In 2008, i was able to run 13.1 at about this pace (5:11pace = 1:08 for half marathon).  I got down to 5:08 average with 1.5 miles to go and was feeling in the zone.  I was on the brink of hurt but just on comfort side of the redline.  The trick to running a good half is to get your body to that line and just tippy-toe along it, not crossing it for a second but not taking another inch back from the line either.  Once i turned and came back up the cct on the uphill grade was when i began to slow some.  I was hitting about 5:12 pace at this point.  However in my final 1/2 mile when i turned back down the cct, i was able to make up some ground again and finish strong.  I ran 25:52 for my final 5 miles and with an easy 1.5 mile cooldown included ran a 6:13 average for 16.5 miles.  I was thinking about when i ran 25:54 as a freshman in college at the CAA conference championships while running for JMU.  I remember being so excited to break 26 for 8k.  Now i find myself breaking 26 for a full 5 miles after already running 10 miles prior. 
Sunday:  I ran an easy 10 miles from "the line" with Klim and Hanson.  I woke up not feeling good at all but pushed myself out of bed.  I got through the run ok and felt that it kicked out the crappy feeling.  However after coming home, showering and chilling of the couch, i began to not feel too good.  I napped and relaxed the remainder of the day.  I decided not to attend the red carpet party at P.Murphs tonight (which i was upset to place my amazing get-up back in the closet). 
87.5 miles in 7 runs.  The most miles I have ever done on singles.

Still Climbing and even more Hungry

   









Flash: Tucker Wiegner to enter the great dachshund race this summer...developing
http://www.keystonedachshundraces.com/

 I hit a 20 miler on monday to start off the week.  During this 6 week final lead up phase to Shamrock, I have switched to monday to sunday weeks.  I prefer sunday to saturday but the plan just ended up being this way.  I actually have liked it thus far, so i may switch back to this more popular layout. I finally felt my legs come back under me at the end of the 2 hour and 16 minute run.  On monday, I ran 9 miles easy in the am (due to a two-hour delay, i was able to sleep in a bit more prior to my run).  I felt good besides having to navigate through some snow/ice. 
   I have noticed a big increase in my appetite.  I have been losing some weight too but at the same time, i have been eating like a champ.  Tonight is another scheduled key-workout.  This will be the toughest thus far and leads into 2 more that in my opinion will be even tougher.  However, just like the half-marathon game plan (one mile at a time), I am looking at this as one workout at a time.  Better yet, one interval at a time.  The workout for tonight is 4 x 1.5 miles w/ 4 min rest between reps at 4:56, 4:52, 4:48, 4:44 pace.  We will have a nice group getting after it.  I will gain a lot of info on my progress and fitness from this workout tonight.

85 miles for the week and boy do i feel it!

   So, i finished off the week with 85 miles.  This ties the second highest week I have had in 10 years.  My highest during this span took place in mid summer with a 92 mile week... i jumped from 82 to 92 that week then back down to 80.  I was able to get 4 workouts in the previous 8 days.  Last saturday's 18 mile progression run (6 easy, 6 at 5:54, 5 at 5:15, 1 easy), Tuesday's 6 x 2000 (6:15, 6:15, 6:10, 6:10, 6:05, 6:02), Thursdays 10 miler with 6 x 250 at 90% in the middle of the run and the By George 10k: 32:46 (in high winds... definitely went from feeling good to flat in the final 1.5 miles).  It was great to see the team perform well considering the terrible windy conditions.  My hat is esp off to one of my best friends and teammate Karl Dusen.  He ran a nice time in the terrible wind and with just making a big jump closer to his race form.  It was great having him racing again and i am excited for the next time we get a group out in a race together.  Karl, Jerry, Sam and I worked together for much of the race.  I gave it a go to keep pace with Karl and Jerry with about 1.5 miles to go but could not turn over any faster, my legs were cooked.
   I will be moving it up to 90 miles this week (this will be my highest week in this lead up to shamrock).  However, i have two very tough workouts this week (not including an easy 18 miler tomorrow), one being a key workout in this training cycle.  I am excited to keep focused for the next 4 weeks leading into shamrock and pushing through these grueling intervals, tempos and progressions to come.  Thus far, i have knocked all of these workouts out of the water and have felt very good doing so... However, it is early in the preparation still... the next 3 weeks include 5 difficult workouts.   This is where the men are separated from the boys.  I need to step up to the plate and welcome the discomfort of running fast.  One thing is for certain, no matter how shamrock goes on March 20th, a lack of effort, determination and desire will not be an issue. 

Giddy Up!
 

Working to become a true distance runner

In the past, I have always hesitated when telling a non-runner that I am a "Distance Runner".  Through my high school and college days, i always referred to myself as a middle-distance runner when chatting with a knowledgable runner.  However, if you start going around telling a person who knows nothing about the sport that you run middle-distance, that opens a whole new explanation.  However, looking over my upcoming mileage/workouts as well as the gradual increase in volume over the last 5 months, I can feel at ease calling myself a true distance runner. 
    Last night, i ran the longest workout I have ever done on the track.  Coach Jerry had me hit 6 x 2000 with 2 and half minute rest.  He had the reps broken up into 3 sets of 2.  Starting at 6:15(75's), going to 6:10(74's) and the final 2 reps at 6:05(73's).  I took the long metro out to Braddock Road in Northern VA and got a ride from Samantha Kirby to the Wakefield h.s track.  Just a few miles up the road stands TC. Williams high school.  Home of the Titans.  I have always loved that movie and was always inspired by the story.  I thought to myself that it is pretty cool that I am going to workout on the oval that surrounds the field that the titans played on en route to their championship run in the playoffs years prior.   With not being able to workout tomorrow night again, It works out real well coming out here with lots of people present on the track + under the lights.  Jerry Outlaw and Dave Burnham were kind enough to come out (it is practically in their backyard) to jump in with me.  
    After a 3 mile warm up, we laced up the flats and jumped out on the track.  We hit our first 2 reps in 6:15 and 6:14.  I did not feel dialed in at the start... I have noticed when i start around that 75 or slower, it feels awkward... I don't even think it is the fact that it is a slower pace, i just feel wobbly.  However, the next two intervals felt more comfortable.  We hit 6:05's dead on.  the three of us would take turns leading by switching at 1k.  It was a very good team effort and it is always motivating to have guys to run with, esp. when you are turning a total of 30 laps!  the final set we got out after.  I led their first 1200 of the final two reps.  We were coming out hitting 72 points and all feeling strong.  We hit 6:04 and the last rep we came through in 6:02.  We ended the night with another 3 miles and 14.5 miles total. 
   I am going to run a low-key 10k on haines point with the team.  I am excited to get into a race effort with the team again, especially with some of our guys who are coming back into form.  Watch out for the GRC in months to come!!!

Going the Distance

    Saturday was the first "Long" workout of my half marathon regiment.  It was a workout which was incorporated into an 18 mile long run.  The 18 miles was broken into 3 pieces:  6 easy, 6 at 6flat pace, 5 at 5:15 pace and 1 mile easy cooldown pace.   
    I began the long haul with Greenlaw in tow.  We ran 6 miles on TR island then headed back over the key bridge and onto the towpath.  I did not feel good at all on the easy miles.  I was cranky, did not feel like running, tired, etc.  I got through it though and looked ahead to hopefully feeling better and more motivated in the next segment of the run.   From there, i parted ways with jerry, and i was on to the 6flat segment of the workout.  I felt very controlled, in fact was almost having to hold back at times.  I would see the avg pace on the gps watch (which i hate wearing by the way), go down to 5:40's on several occassions.  I completed the second segment with a 5:54 average.  From there I jumped on the Capital crescent and headed back down towards the whitehurst freeway.  I cranked down immediately to 5:12-5:16 pace.  This was a ridiculous change in pace to start but i soon got into the rhythm.  Once i got down to the start of the whitehurst overpass, i turned around and went back up the capital crescent trail.  The gradual uphill i began to feel but i kept the pace right on.  with 1 mile to go, I put my head down and pushed through the final mile to hold a 5:14-5:15 average for the 3rd segment of the workout (26:13 for 5miles).  I ran the final mile to make an even 18 miles.  My breathing felt great throughout, which was a plus.  I really enjoy getting going on those longer runs.  I feel i get into that rhythm and sometimes forget i am running, which is weird.  At the same time, i like it.  18 miles with easy miles, quality miles and cooldown mile = 6:13/mile average. 

Sham-Rock ON!

So, it is official that Shamrock Half Marathon is ON for March 20th.  I was debating pros and cons on whether to race the half in march or wait until june in seattle.  The Pros outweighed the Cons for sure in favor of VA Beach's March Shamrock Half Marathon.  I just got notification that I am entered into the race and now it is time to get some quality work in the next 4 weeks prior to bringing it down for a taper.  I feel very good on my runs and feel i have bounced back well from the Bronchitis a few weeks ago and the intestinal issues from over the weekend.  I just need to stay healthy... That is all i am focused on!!!! Keep healthy for 6 weeks!!!!  If I can do that, who knows what can happen on March 20th.

USATF XC Championships Recap

    I have had the USA XC Championships on my race schedule since the day after USATF Club XC championships in mid December.  I got that passion for xc again from that race and was not satisfied with my performance in Charlotte... I knew that with more consistent training, i could build on that race and pop a nice one a few months later in San Diego.  Obviously, a huge motivator was the fact that 60 degree weather is MUCH more ideal than 25 degree weather.  My cousin Blake and his fiance Jamie also live only 2 miles from Mission Bay (in Ocean Beach), so I was definitely making the trip upon the offer to stay with them. 
   Coach Jerry decided a few weeks prior that he would make the trip as well.  I very much welcomed this as it would be a big advantage having coach there to guide me, motivate me and to simply have someone in my corner for the entire 12k event.  We arrived in San Diego around 11:30am pacific time.  We were welcomed by a gorgeous sunny day and 65 degrees.  Palm trees hung above us, people walked around in Hawaiian t-shirts, it was great.  We checked into Jerry's hotel at the Hilton on Mission Bay Park (400 meters from the starting line).  I quickly got dressed into summer running garb (shorts and my Maryland Track and Field t-shirt- Thank you Danielle!).  The course was a very interesting setup.  I knew going into the race that the course would be a 2000meter loop run 6 times for the 12k race.  However, i did not expect the course to be in such a tight area.  At first i thought it was ridiculous... but once i began running, i knew this course was my type of course.  You opened up with a 350 meter straightaway followed by a 90 degree turn.  From there you made a gradual right turn running along the Hilton swimming pool.  After that, you made a sharp left turn and ran along mission bay.  I smiled during this stretch as to the right of me (about 60 feet from the course was the beautiful, sparkling bay).  The course ran about another 400 meters which included the 1000meter checkpoint.  This is where it got fun, you made a long gradual left turn that wrapped up up a semi steep hill.  You then went down a gradual hill for 50 meters before making a sharp right turn up a short steep hill.  After the 30 meter hill, you made a quick left turn down a very very short and steep hill.  You ran a round the playground, in which the turn was like an indoor track turn on a 200meter flat track.  From there you hit a quick uphill followed by a quick downhill... you went back up a short steep hill and ran along the stands.  100meters later you were making the sharp turn which dumped u into the 2000meter mark.  That x's 6 was the 2011 championship course.
    After 4 easy laps, I strapped on the spikes and went to the starting line, only to find elite athletes:  Jason Hartman, Jorge Torres, Brett Vaughn, Sean Quigley and Brooks runner Andrew Carlson.  I had some small talk and began to hit 4 striders.  I left the course feeling very good!
    That night i hit a nice Italian dinner with Blake and Jamie.  We talked about their upcoming wedding, the fun things we would do post-race... and how they had a crew and a half of rowdy hippies coming out to cheer me on for the race.  Due to jet-lag, i was out like a light at 9:30pm. 
    Race day morning came and I woke at 7:30am.  I rolled out of bed, put on some running garb and headed out for a shake out run of 2 miles.  I ran out to the pier at Ocean Beach.  I watched surfers pulling off some crazy stuff on 8ft waves.  There were SOOO many people out exercising which was really neat to see.  I came back to the house, showered and walked down to a highly recommended diner for a nice big breakfast...  I ordered two pancakes, 2 eggs and 2 slices of wheat toast (thinking that this would not be enough food to hold me over till 2pm).  My food took some time to get to my table but i was content talking to the locals at the breakfast bar while i waited.  When my food finally arrived, i was shocked to see two GIANT pancakes on one plate and my eggs and toast on another.  These were THE BIGGEST pancakes i have ever had in my life.  I was nervous to see this but only for a second...  Before i knew it, i dug in... I ate the entire meal and i felt great after.  I felt at the time that this was great because my race was 5 hours away and i now did not have to eat anything prior to the race...
    Alas, the 1pm beep sounded on my watch and i had a dull but noticeable stomach ache.  I had yet to be able to take care of the usual pre-race duties (literally) i am accustomed to.  I warmed up 3 miles about 50 minutes before the race.  I came back and felt i had a brick in my stomach.  I took a tums, shrugged it off and knew it would all dissipate when the gun sounded.  I laced up the shoes and after some nice words from Coach, I toed the line.  I was positioned between some top tier runners, which was nerve-racking for sure.  I look to my left to see Brooks runners Andrew Carlson and Ryan Vail.  Ok, to the right I have Abdi Abdirahman.  The gun was up and we blasted off... I took a deep exhale and thought... 12k here we go.  I positioned myself in the back end of the lead back which was scorching from the start.  by the first turn, people were already racing competitively... I noticed this and backed off and dropped into a second back.  New york native Jon Phillips was one of the runners i was positioned with and our pack keyed off of the top pack just a few seconds back of the lead back through 1k... We were OUT for sure... We settled and the top 25 or so continued pressing like a runaway herd.  We entered the roller coaster inter loop of the course and our pack continued to fly but we were controlled.  6:05 through 2k... i was fast... I was shooting for 6:10's... i guess this is expected.  We settled some more and had a few others join with us.  One in particular was Navy's Will Christian.  He came up on my shoulder and about 200 meters into lap two made a strong charge up towards to leaders... he came and went.  We got to 3k and slowed to 9:16.  The pack began to move quick and as we re-entered the roller coaster section, off the first downhill... my stomach dropped and i felt i needed a bathroom break... "Crap!", i said to myself.  I let the pack go knowing that i had to slow through the Rolly section of this course and see if my stomach would settle... It began to, but i lost ground... about 50 meters from the chase pack of 8-10 runners.  I knew this could be a long day on the course at this point but was optimistic it would all go away.  It started subsiding but my next 2k was much slower... 6:18.  this is still in reach for a great race and we still have 8k to go!  I had a 3rd pack catch me and I went with them.  This is when the struggle came however, i began to press with these fresh runners and felt my stomach again... I slowed... gathered myself and tried pushing again... This basically continued through the race.  8k came and i was a mess.  I hit a 6:48 for that 2k, and my stomach at this point was a pure wreck.  I got through the lap but got passed by at least 12 runners.  I came into the 10k point in 33flat still however, which was almost 2 minutes off goal through 10k  but still not bad considering what was going down... I did not however get much faster... I closed in a 6:25 at 12k plus the extra point for the finishing stretch that they added to the course.  39:48 was well off my goal... However, in hindsight i never quit and felt after 3k, my hands were tied behind my back... there was nothing i could do.  I wish i would have just ate what i always have eaten before a race in the AM... and then did that again but only half the dose 2.5 hours before the race, like i always have done... You cannot assume anything and definitely not try new things in a big time race like that.  "Coulda, Shoulda, Woulda", I can say that all I want, but in all honesty, I will take that effort as a sure positive.  On an off day to run 5:18's over a tough course in temperatures over 50 degrees over my norm, there is nothing to be ashamed of.
    After getting out of the chute and running over to the bathroom, I was approached by Abdi.  He asked me, "Did you have a tough one out there today."  "Ohhhh yeah, i told him."  Abdi said he had a tough one out there and what he said to me i will take to my next race, "He man, it is only one race, you have another one coming up right?, get it then!"  It is the truth, there is always other races.  It is not the end of the world, it is a lesson to take into the next one and go for it then.
    the remainder of my weekend was a lot of fun, minus my continued issues with my stomach.  My stomach finally began feeling better last night (tuesday night), I don't know if it was solely the food i ate and the race that irritated it, or if i had some sort of stomach-bug.  Blake, Jamie and their San Diego/Penn State buddies and I all watched the Superbowl together.  Watching the game at 3pm was different but really cool at the same time.  At one point, there were 5 dogs in the living room due to the high abundance of dogs in the neighborhood that nobody keeps on a leash.  the dogs literally just walked in the house and chilled... I thought this was weird until this one dog kept coming up and chilling near me.  His name was He-Man, which i thought was hilarious.  he was a little jack russell/chihuahua mix.  the next morning was an early one.  My flight left at 7am.  On the flight i thought about a lot of things.  Running, missing football, teaching, relationships, how josh cox never got back to me about the sunday long-run, etc.  Awesome trip, would do it again this year, though the race is in St. Louis... ahhhh i mean, St. Louis (in a waynes world voice)....

50th place: 39:48.

So,the race didnt start out great... i was having some intestinal issues in the hour leading up to the race.  I definitely think my breakfast had something to do with it...
  either way, i fought it out and am happy with my effort.  race report to come soon....

Race Day

It is saturday morning at 815am.  After completing the course preview yesterday, my cousin picked me up in his saab surf cruiser and we proceeded to his place in ocean beach.  he drove me around the scene and told me the cool places we would check out post race.  After a nice italian dinner ,i stopped at a local grocery store, watched a bit of tv and crashed at 930pm.  I went for a short and easy shake out along the beach this morning.   I am heading to a highly recommeneded diner for a big breakfast and will veg out until 11.   I feel good, and ready to go after a good race!

course report etc.

The mission bay xc course is a set up like i have never seen before.  The 2k loop that will be run 6 times, is in a very small area of the park.  the best way to describe it is like a roller coaster.  you are pretty much either turning right, left, or going up or down small hills.  the start stretch runs about 350meters which is a nice however i like the flow of this technical course... the final wrap around turn on the bell lap should be crazy.
  i am at my cousins place in ocean beach just chillin.  it is getting cool out here at 5pm.

Hello warm weather!!!

I dont think i want to come back after walking outside of the san diego airport to b
beautiful sunny weather.  we are heading to the course from the airport in mission beach.  course preview update to come...and check out our rideaaaaa

Wiggy Heading to Sunny San Diego in the am.

I ran in tights and 3 layers on top this evening... Post run, i threw the winter gear in the hamper and pulled out the summer garb.   I will be giving update posts throughout my trip leading up to the USA Cross Country Championships on saturday at 2pm (pst).  The race will be in live webcast form at http://www.runnerspace.com/USACrossCountryChampionship .