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!