Flu Season and other rants

     It is inevitable that a physical educator for 11-14 year olds is bound to pick up some type of bug that goes around in the school, gym and locker room.  I am confident that I take the correct precautions but eventually it happens, Mr. Wiegner gets sick!  Last friday, I was starting to feel a bit under the weather so i opted for a 0 mile day and "chilled" out friday night (ok, besides going to the green turtle with a friend, I chilled out.)    No such luck!  I woke up feeling pretty bad.  I got into the doctors and the diagnosis was Bronchitis (Kryptonite to a runner).  I knew I would need a few days off, which was fine.  So, I stayed in bed all day saturday and actually began to feel a lot better sunday.  I decided to go over to Tex Paul's sunday night to watch football with some friends (at this point I was on antibiotics for over 24 hours and felt i was on the mend).  Well, at the end of the night, while driving home, I began to feel terrible.  I had Body aches, chills, and my overall feeling was muy terrible!  I woke up the next morning to a 102 degree fever and put the white flag up for the next two days, missing two days of work (never have done that before in one week).  I found out that I not only had a chest infection but on top of it, I got the Flu...
    I took 10 days of running off in total, which was a huge bummer.  I ran yesterday evening with Jordan Snyder from the Kentlands, down Great Seneca Hwy and into Seneca Creek park.  We ran our lake loop which is a touch over 8 miles.  Besides a lot of coughing due to the cold air hitting my bruised lungs, i felt very refreshed.  More importantly, it felt great to get out there and exert some energy.  Afterwards, we met Michelle at Not Your Average Joe's (in the kentlands) for dinner and a drink.  The name appealed to me as I feel that my name is Joe and I am not average.  I asked our waittress if I can show you a photo ID that my legal name is Joe, would you give me a discount.  Her response, "For you, yes." 

Tonight I am running from the Chevy Chase store with Lavar.  Looking for 8 miles. 

In other news:  I had another weekend of exciting home shopping.  I went out with my Realtor Nancy and found some great places.  I was approved for more than I thought I would be approved for and Nancy is forcing me (which i have no complaints of) to take a very conservative approach so this will be easy (I won't have to change my lifestyle much as far as going out when i want and continue with the plan of traveling, which i am planning to do a lot more of!).  I found a brand new Townhome that I have been approved for in Clarksburg Village.  They are building a beautiful town center directly across the street that is to mirror the Kentlands (which really appeals to me).  I need to get more deets but this process has a chance of being shorter than expected, my goal is to be settled and moved in as a first time homeowner by April!  More details to come.

I am excited about the new transformation in Philly to come with Chip Kelly as the new Eagles head coach.  I am amped to see how he uses the offensive weapons that Philly has and what he is going to do in order to fill some big voids on the team (O-Line for sure), Secondary on Defense as well.  What is the quarterback situation.  Michael Vick fits the "Option" style offense that Kelly was responsible for at Oregon.  However, Vick is an injury machine.  Chip Kelly has stated that he is extremely impressed and always has been with Nick Foles.  I think keeping Foles is the best scenario.  He is not very mobile but do you really need to be.  A guy by the name of Tom Brady runs the Option often and effectively.  That guy couldn't get away fast enough from Male Uggs, let alone a blitz. The next few months into the summer should be exciting.  Any season will be better than the last two horrific seasons.  

Giddy up!
 Love,
   Wiggy

12/31-1/6: Necessity

The gift of Running for a "Runner" is a key ingredient to life in many ways and many times varies depending on the person.  For about a year span, I put running on the back burner in my life.  I forced myself to neglect it, trick myself in believing i was over it and that i could use other forms of exercise to get my "fix" instead of that given by a nice daily morning/evening run, hard workout or satisfying race effort.  In the last year, running was not able to fit in as part of my "agenda" for most days.  As the year progressed, I felt something was missing from my life.  Of course i knew it was the fact that since the age of 14, I ran pretty much every day or if I wasn't running, i was injured and I would be biking or swimming with the goal in mind that I needed to be fit for my return back to the track and roads. 

  Believe it or not, as we grow older and think we have everything figured out, we have learned from our mistakes in the past and will not make others down the road- it is a reality check to learn how that is so far from the truth.  In the last month, I have started running consistently (with smart progression) and it has been a God send.  Running is the gateway for stress relief, motivation and achievement.  Those three things not present in my life in the last year really hit home recently and I am thankful for the gift of running.  Furthermore, I am very thankful to be surrounded by awesome teammates and a very dedicated coach, who I am proud to also call some of my best friends in life.  I am excited to see what 2013 brings both on the roads/track as well as in life.  Here's to a safe, fun and unforgettable 2013!

Monday:  9 miles.  I ran an easy 9 miles at Riley's lock on the soft/flat grade. 

Tuesday:  12 miles.  Hello 2013!  I jumped in a 5 x 2000 workout with Beth Young (who is training for the Phoenix Marathon).  She is really fit and the volume of the workout was the most I have run in about a year. 

Wed:  OFF.  Had a long day at work and was feeling a bit rundown from the day prior/New years eve festivities.

Thurs:  9 miles in Germantown.  Felt solid, dipped under 6:50 pace for my avg.

Fri:  6 miles in Black hill park (germantown).  Felt a big sluggish.  I just took it easy (just under 7 min pace).

Sat:  16 miles!  I ran Coach Jerry's infamous Marathon prep workout with the ladies.  When coach asked if I could run the entire workout with Beth, I was a little hesitant with the volume of the day.  Prior to saturday, I have not gotten close to a 16 miler in almost 2 years.  However, once I got going, it felt good.  It was fun hanging out with the girls team as the mens team rarely runs with the womens team (at least in the past).  GRC has some VERY talented ladies on the squad now and I am excited to see how they fare in 2013!  Beth crushed her workout, I got 16 miles in well under 7 pace for the average, and several of the ladies got some solid ice-breaker workouts in doing pieces of the 16 mile workout. 

Sun: 6 Miles.  I ran in Black Hill Park (just behind the place I am living at until I buy my first home!).  I took it very easy and felt better than I thought I would (a day after a 16 mile day).

   58 miles in 6 runs. 

4/19

6 miles easy... Felt good.  I am aiming at 45 miles this week.  I am really tired from my schedule but running the last two days has made me feel more energized. 

MIA for 4 days... back on the saddle

I went out of town over the weekend and did not have computer access and am having trouble using internet from my Iphone... I actually like the droid better (even though i complained about it daily).  Alas, it didn't matter if i had internet access or not, I got goose eggs in the log for sat, sun, mon and tues.  It is embarrassing but I have to get my runs in during the week at 5:30-6am at the latest (for shorter runs).  If I do not get up and out the door, it will not happen.  I have worked my schedule so i can attend wed workouts (not that I am working out for a few weeks) but this will be after school from 7:00-2:40, soccer practice from 3-4:15, Leading Personal Training class from 4:30-5:30, then off to BCC.  It is a lot, you can't sugarcoat that.  But once soccer practices conclude in mid-may, I will have some time to breath.  Right now, i am just trying to get as many miles in each day as possible (knowing that there will be a few days where I will not be getting out).  This summer, my schedule will be perfect with just working part-time, so i will have mornings and evenings free.  My next focus will be the Rockville Twilighter and Fathers Day 8k redemption.  

Today I will double: 
Am: 4 miles
Pm: 6 miles

Friday 4/12

I woke at 5:15am.  I drove out to magruder for my friday am track workouts that I hold for my teacher staff.  I got on the track and ran after the workout concluded for 1 mile and ran an additional 5 miles at school during break today.  I ran into Nate Timm who was turning some laps around the magruder track this am.  Nate is still coaching at magruder and has had a lot of success as the head track/xc coach for the Colonials. 

I am bummed that I am not in shape to race Pikes peek, however this is my fault and when looking back, i needed this down time to do other things.  Running was not fun, i was not doing it for the right reasons and I want to be more successful in my life outside of running (a better teacher, start my own personal training business and most important-spend more time with family).  Off to North Carolina this weekend to head to the East Carolina university Spring Football game.  go Pirates.... ARRRRRRRR!

Wed and Thurs...

I ran 0 miles on wednesday morning and I ran 0 miles on thursday morning.  I made up for it by going through 3 circuits of Cardio and Abdominal sets in the afternoon.  I woke up to run wednesday morning and had a cat scuffle (we have two cats that are not getting along).  Due to that, i was behind getting out the door and decided to try squeezing a run in later.  Once i got done school, soccer practice and personal training, I only had time to get through my cardio and abdominal circuits.  I am not off to a good start but my schedule WILL be calming down next week.
  7 weeks until Virginia Wine Country half marathon

The Dusen Challenge

So, I am making one last run at this competitive running game.  I have been very sporatic for much of the last 8 months.  The most mileage I have hit was a hair under 60 and that was only a few weeks.  Recently, I have been running very little but that is to change.  Karl Dusen and I have made a pact that we will update our blogs on a daily basis and will keep eachother honest if one is to not do so.  I told Karl to scald me if i were to miss a day of running (which, yes I did today... tues april 10th). 

Monday:  I ran a nice 7 miles and felt surprisingly good.
Tuesday:... Unfortunately I had a jam packed day and was unable to get out to run.. I slept in through my 5am alarm to 6am and had to leave for work at 6:30.   

I will be out the door at 5:15am tomorrow.

Merry Christmas Everyone (ARe you happy Charlie!!!!????!!!!)

Just pay the guy already.

Just pay the guy already!

Unless I am running/training or working, I have been glued to the tube as the NFL is finally back in business.  It has been very stir-crazy with all the quick moves and surprises that haven taken place.  There are many more about to happen with more trade talk and free-agent players continuing to seek new homes around the league.  I for one am very happy to see that there will be a football season.  I really don't know how I would survive without it. 
  Now, one problem I am having with my beloved Iggles is the fact that Star Wide-out DeSean Jackson is up for a new contract after this season.  D-Jack is slated to make $565,000 this year which makes him well within the middle of Philly's Salary rankings (from last season):

 1.Jason Peters OT $11,456,000 $11,456,000


 2.Asante Samuel CB $8,895,000 $5,900,000

 3.Michael Vick QB $5,200,000 $0

 4.Trent Cole DE $2,900,000 $2,900,000

 5.Ellis Hobbs CB $2,799,000 $0

 6.Reggie Wells OG $2,400,000 $0

 7.Juqua Parker DE $2,300,000 $3,500,000

 8.Marlin Jackson CB $2,000,000 $4,000,000

 9.Nick Cole C $1,759,000 $0

 10.Jerome Harrison RB $1,759,000 $0

 11.Akeem Jordan LB $1,684,000 $0

12.David Akers K $1,650,000 $0

13.Todd Herremans OG $1,500,000 $1,900,000

14.Bobby McCray DE $1,500,000 $0

15.Omar Gaither LB $1,176,000 $0

16.Max Jean-Gillis OG $1,176,000 $0

17.Darryl Tapp DE $1,176,000 $0

18.Sav Rocca P $1,101,000 $0

19.Mike Patterson DT $1,100,000 $1,400,000

20.Quintin Mikell S $1,050,000 $0

21.Jamaal Jackson C $825,000 $925,000

22.Jon Dorenbos LS $795,000 $800,000

23.Brodrick Bunkley DT $625,000 $635,000

24.Victor Abiamiri DE $550,000 $0

25.Stewart Bradley LB $550,000 $0

26.Brent Celek TE $550,000 $0

27.Kevin Kolb QB $550,000 $1,550,000

28.Gerard Lawson CB $475,000 $0

29.Jamar Adams S $470,000 $0

30.Jeremy Clark DT $470,000 $0

31.DeSean Jackson WR $470,000 $555,000

32.Trevor Laws DT $470,000 $555,000

Is he worth more??? 
http://youtu.be/1sNHgJTxWR4

The answer is...YES

  The guy put the team on his own 5'11 - 160lbs back on numerous occassions in his four years in the league.  To discredit the man and not give him the salary he deserves and on top of it, pay more money for some of the names that are above Jackson on the team salary rankings is ridiculous.  Two consecutive Pro-Bowl appearances says enough.  This is not at all to belittle the players being paid higher than Jackson (Lineman/Running Backs/Full backs etc) tend to have shorter careers on average than a dynamic wideout of D-jack's caliber... But 565k a year??? Really?

  Now that I got that out of the way, this week has been going well with training (week 2).  I am getting in some good miles early on this week:
   
  I am still keeping the miles around 80 for the week.  Amped for big things this Fall.  Getting stronger and injury free is my number 1 priority in life this fall.

I "ALWAYS" welcome heat and humidity...

Until this friday came along...

  I have always (for what ever reason) have been able to handle the heat and more importantly humidity quite well.  I don't know what the reasoning behind that is but it seems that the faster (or harder) I run in it, the better I seem to feel.   This was until the tail end of this week.  I was surprised how good i felt through much of the week (especially with the raise in miles off a 3 week hiatus-rest and light running).  The week went as follows (all easy effort runs-base phase for the next 3-4 weeks):
   
      Mon: 11.5 miles
     Tues: 11.5 miles
     Wed:  10 miles (am) / 5 miles (pm)
    Thurs: 10 miles
     Friday: 10 miles
     Sat:  9.0 miles
    Sunday: 13.5 miles
 
   I ended up with an 80 miles week and overall I feel very good.  I struggled a lot on saturday's 9 mile run at Cabin John due to not being hydrated enough and waking up just prior to the run with Ryan and Sam.  However, after hydrating all day saturday, I was able to rebound a finish week 1 feeling very good.  I will stay at the 75-80 range for week 2 and then will uptick to around about 85 for week 3 and continue this progression.  I am not placing a ceiling I must hit in miles because for me the mileage is not the key ingredient for the recipe for my success this fall.  It is the quality.  Coach and I have discussed and have come to the common conclusion that I must raise the volume to have the gas tank I need for the 26.2 distance.  Overall, it is not going to be the "End all, Say all" for my training.  I will not be a mileage hound and get myself caught up in it. 
   I am excited to run again, which is exciting.  It is not a chore like it has been in the past.  If it gets that way again, I will not hesitate to take a step back as this is a key indicator of burn out.  I am adding in 2 days/week of 1 hour + of cycling on the trainer that will take place of an hour morning run.  This will eliminate the excessive pounding on the legs that have hurt me.  I also feel i get more out of cycling on the trainer than I do in the pool aqua jogging. 
 

The next step...

I had the last week to rest and reflect on my life as a whole.  Obviously, running is a big part of my life. My teammates, competitors and all the passionate runners out there can all agree that the drive for success that runners have is what gives a runner the added edge/competitiveness in all walks of life.  I am so thankful for my family, friends and job that God has blessed me with.  I also am thankful for the gift of running.  I feel that i have never totally appreciated my ability to be able to run.  I feel i have gone through the motions.  I mean, don't get me wrong, I have trained very hard over my career as a runner, however I feel I have been running aimlessly for many of those years.  I am 29 years old and I know I won't be able to run forever.  My only goal i have now is to enjoy the journey as a working runner.  I will still have time goals to work towards but more importantly I am out this time around to enjoy the feeling of being competitive, thrive on the feeling of running fast, Smiling to start a race and definitely after the race and above all, to throw down the best performance i possibly can, each time I am on the road, course or track.

Cherry Blossom looms in the AM

2011 Cherry Blossom 10miler is tomorrow am.  The Gun goes off at 7:40am.  Race updates will be coming in at http://www.georgetownrunningcompany.blogspot.com/ 

Getting there

So, it has been 4 weeks since I came down with the flu and 2 weeks since i was sidelined for a few days with an aggravated adductor.  I have been doing a good job of rehabbing and am now running pain free again.  It has taken a lot longer than usual for my fitness to come back from an injury/illness set back.  I have had many and bounce back relatively quickly... However i think due to my mileage already being low from USA XC champs, the residual strength i had was not as much as it would have been without the taper.  I do feel my legs are under me, i just am simply lacking strength/turnover right now.  This has been the first week I feel that I am "getting back".  I ran my first full workout in weeks.  I ran 2 previous workouts post illness and could not finish them due to the effects of the flu.  The adductor tweak was a result of these efforts.  I was happy to run 6 x mile this week and got under each interval goal.  I felt really good finishing, though I wanted to go with a few of the guys that finished strong on the final interval.  I knew I had to keep it in check to avoid any re-injury. 
   Yesterday, I ran a 13 mile day with a 5 mile progression run on the track, 2:30 rest and then went into a 2 mile slightly faster.  I ran solo at my h.s track in PA.  It was really windy and lonely.  I hit 5:24, 5:21, 5:20, 5:15, 5:15.  After the rest, I ran a 10:07 two mile (5:05/5:02).  The two mile felt much more relaxed as I quickly changed from trainers to flats for the 2 mile.  Today, I hit a 16 miler (easy).  I was having some stomach issues this morning but after it subsided, all was fine.  I ran 79 miles this week which is 15 miles more than last week.  I will continue upping the mileage throughout the next few weeks of racing.  I am looking forward to racing Cherry Blossom, especially that there is a team competition.  This brings a whole new element of motivation to the race.

I don't even know what to say

I am sick again.  I had a 101 degree fever yesterday and i am at home today in bed.  I had to take off yesterday and will be forced to take off again today (missing a workout tonight) The trend is getting old... I work hard, i do the right things, i have been eating very healthy and getting the sleep i need.  My doctor sent me for a blood test for my TSH and metabolic rate (not sure what those have to do with my off and on sickness) but that is why he is a doctor i guess...  3 weeks to Shamrock!

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.