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.