Friday 31MAR2017

1 stinking mile.  I got home from DC (up early to catch a 715 east coast flight), jumped on to a few hours of conference calls, then jogged down to the track for the Eagle 8 invite.  It was cold, wet, raining and windy.  Kids were chattering their teeth throughout the meet.  I felt tired, beat up, cold and maybe even a little sick.  I considered more jogging when the meet ended but I decided to just cut bait.

March ends with 303.2 miles on the year, 40.17 hours, 10950 feet.  On the year it sits at 927 miles, 126.8 hours, 45,160 feet. 

Thursday 30MAR2017 More of the mall

Track was closed.  Apparently track meets are free but lacrosse costs money when they are on the track.  What gives?

So no track workout, but instead I ran here.

And then a bit on the C&O path

And then over to the capitol.  Interestingly there was no one really there.  Maybe a half dozen people around the back side.  There were probably 500 people crawling on the Lincoln Monument.

And then I took the Metro back to Arlington.

10.9 miles, with a good chunk of tempo in the middle.

Wednesday 29MAR2017 Mall Crawlin’

I traveled to DC today and I am staying out in Arlington for some meetings I have here.  I was in this particular area for the first time a half dozen years ago, and it was then on some runs that I discovered the Custis Trail (even down to the National Mall), and the local HS track. 

Once I got settled (first Air BnB experience, more on that later/future post), I headed out for a jog.  I thought I’d just hit the track for some work but it was being used for a meet.

I elected to continue down the Custis to the Mall.  I took the Key Bridge into Georgetown and then buzzed over to a place I find to be incredible each time I visit it. 

It was about seven miles down to the mall (maybe less had I not circled the block around the track or taken a more direct route than Georgetown) and then I did a few more on the mall itself checking things out.  Track work would have been good but I have something going on with the left leg anyway so it might be better to let it clear another day.  Or I am reconciling it that way.   I ended up grabbing the Metro back into Arlington.  10.3 miles.

Tuesday 28MAR2017

Rain rain rain.  It is so rare that we get it for significant periods here that it is sort of a blessing to get to run in.  I headed out to Ruth Roberts during a conference call and got in 10.  I still feel a bit under the weather and then I started to feel a weird coordination issue in my left leg after about 5 miles. 

Off to DC for a few days. 

Monday 27MAR2017

Today was an act of pure will or stubbornness.  I felt like crap.  But I got the Hans dog out for 3 miles and then headed out for some more after that to get 10.  I was tired and a bit sore around the knees so it was all easy.  But I felt better when it was done.

Sunday 25MAR2017

12.3 miles in the late afternoon with tempo for 25 minutes on Carolyn Holmberg and then some fartlek type stuff on the return back on the Rock Creek Trail behind the hospital.  I didn’t feel great but I got some effort in.

71.2 miles on the week (560 minutes, 2020 feet).  884.7 miles on the year (121.3 hours, 43,605 feet).  2 run days off and 8 travel days.
Mon – easy
Tue – easy and then 10 x 100 cutting down over the set to 16.5
Wed – 6 x quarters from 78 down to 71 on roads (full rest)
Thur – easy easy
Fri – easy but up pace
Sat – easy
Sun – tempo and fartlek on local trails

A basic week:  miles, a tempo run, some turn over and some quarters.  I need to just keep at this but up the ante in terms of pace in the quarters (or reduce the rest) and the quantity of those, and the pace in the tempo run.  Not a bad week in that I met the basic expectations but I do see the need to turn the dials up on those harder efforts.  I find that this is as much a mental problem for me as it is a physical one.  Maybe even more mental.  I head into the quarters with the expectation I will do ten but for the last two weeks have called it at six.  So, work to be done.

Saturday 25MAR2017

There were FOURTY SIX teams at the Broomfield Shootout.  It was a huge day.  I got in some miles in the AM before heading over to the meet but those miles were nothing compared to the effort I had of being up and at it for the day.   While I was focused on distance I tried to help at other events too (raking the triple jump pit is more work than I thought).

It was a heck of a meet.  We had kids post marks that ought to hold up for the season to be a state qualifier, but time will tell.  We had kids put up PRs and even the kids who didn’t were in the ballpark of what they had done recently.

JZ’s PR streak came to an end, as he posted a 5:16 for the 1600.  He was not particularly happy about it but he is continuing to learn the pacing of the event.  He refused to acknowledge that maybe his cold or week of tests before spring break had any impact. 

The 3200s in the evening were nuts.  13 guys went under 10 and a kid went under 9:30.  And yeah, that is at 5400 feet.  Just awesome to watch that under the lights.

Friday 24MAR2017

The Broomfield Shootout was originally scheduled here in town for today but it got pushed to tomorrow because of the weather we were supposed to have.  We did get some rain (much needed) but the big winds that were predicted did not really come through.  Still, it will be a nicer day tomorrow.  It is a huge meet with close to 40 schools participating. 

And yeah, I’m stoked.

10 miles, with some strides.

Thursday 23MAR2017

AM – very easy with DD, catching up, on the Coal Creek trail.  6.8 miles.

Afternoon – 5.1 easy miles with the coaches.

Tuesday 21MAR2017 Doing 100s (not ultras)

7.8 miles with a bunch of 100s in there that I timed.  These were not so called strides but really where I was trying to hit top speed.  I started at 18 plus.  By number 5 I had sliced it down to 16 and a half and then by number 8 I was below 16, but I could feel how I was starting to lose power around 70 meters into them.  Best was 15.6.

I do feel there is something to the mile in regards to top end speed.  If I am looking to hold 18.5 for 100 for 16 of those, it is going to be pretty dang tough if my top end is only slightly better than that.  Of course it is only part of the problem.

Wednesday 22MAR2017

JT found this article about a 35 year old non runner type breaking five.  That guy is a dozen years younger, and I think the last dozen years have been harsher in the age department than the dozen before that.  Also, he went out in 67.  That would pretty much nuke me as I think that is about near my top end.

I have a tough time thinking a shoe can give you a 4% bump in advantage but I guess a curved carbon fiber plate could help. 

Wrapped up the day a short bit before practice and got in 5.5 with 6 road quarters in there (which are the tiniest amount bigger than a 400 if you believe the GPS can measure that) – 77, 75, 75, 73, 73, 71.  I took a fuller rest than last week with the hope of getting a bit more on the rep.  Again I need to work this up to ten but in addition to being physically soft, I am mentally a marshmallow on this things.  But the fact that I was able to manage a slightly faster pace this week … I chock that up to some improvement.  Afterwards I headed over to practice and got in another easy five with Dan.

Monday 21MAR2017

Happy first day of spring!

Good ATC podcast.  Well, at least the modifications to MAF sort of stuff they cover.  Not so much for me on the fogmap thing.  I could probably benefit from revisiting a HRM occasionally.

Mid day – 6.1 miles between conference calls.

Mid afternoon – 5.1 with the coaches, easy. 

Sunday 19MAR2017 The week in review

Today was 8.6 miles with 5k tempo (6:23, 6:20, 6:10, and then 45 seconds for the last bit).  It was good – a bit of work but not over reaching.  The tail winds were a help, and I punched up a few pick ups on the way back in the headwind to keep it fair. 

It is stupid hot for March.  Hot, dry and winds.  It ain’t good.  Fire season could be coming early this year.  Pic by Chris Gerber from today’s Sunshine Canyon fire just west of Boulder.

71.2 miles on the week, 553 minutes, 3100 feet.  On the year its 813.5 miles, 112 hours and 41,585 feet, 2 days off, 8 travel nights.

I had a conversation with Bob earlier in the week where he appropriately pointed out that a lot of my miles were bullshit (it did not go unnoticed that he mentioned this while we were watching the gelding of a donkey).  In particular he pointed out my miles with the kids holding watch and with the coaches are not doing much for my performance causes.  He is right of course.

Broader than that, I need to be making the movement away from base quantity (as I seem to finally have that game figured out again) to quality. 

Mon – 8 x 150 in 25
Tue – Easy
Wed – mid pace in evening (7:15) to donkey (7:15 is not quite easy but it is not real hard, except when you are doing it after dinner it is a little uncomfortable)
Thur – 2 miles tempo, and then fartlek back Fairview
Friday – 6 x 400 at 77
Saturday – pickups on the second half of the run to keep it from becoming a slog
Sunday – 5k tempo

So I am cheating myself in some regards that I am doing a little bit more in terms of quality almost every day but I am not putting my eggs into the work out basket on the hard days.  I guess I could rationalize this that I am “warming up” to some quality but I do need to get more separate in keeping my easy days easy and my hard days hard.

This is simple but it requires a level of discipline that is not really easy for me.  When you are tied to a group like a team and you know Tuesday and Thursday is the hard workout day, Sunday is the long run – you roll with that.  As a guy that has a few more wrinkles I don’t find it easy to do that from both the physical timing of it, and from drumming through what a real life day might give me.  Nonetheless, if I expect to improve, I need to find a way to consistently hit that track for some work, the regular tempo run, consistent miles.  I also need to up the game – a 5k tempo run does not get me what it once got me.  6 x 400 is not 10 like it ought to be.  I need to make that turn.

That said, on whole it was a pretty good week for me compared to some recent ones. 

Saturday 18MAR2017 Thunder Ridge Invite

In the AM we hauled down to Echo Park for the 3200 meter race at the Thunder Ridge Invite.  It was scheduled as an 830 start, and as it is about 45 minutes away, once we accounted for breakfast, etc, it was an early rise for JZ.

JZ had not race a track 3200 before and so we were speculating a bit as to what his time would be based off his recent 1600 performances.  The concern, as is the case with almost all the distance races in HS, is that he would get out too fast and struggle there after.

It was a clear cooler morning with a slight breeze – so essentially perfect.

JZ got seeded into the fast heat.  It went out quick, and with JZ in last place in the heat he came through in 37, and then 76.  Or faster than his current mile PR!  He really no choice though because he’d have been about 20 yards back (or more) had he sat in at 80.

The fast start was an issue but adding to it was lap 2 shenanigans.  Another racer and JZ who were behind the main pack began to jockey for position.  The other kid would sprint in front of John, and then slow.  John would bust by him in a spurt and the kid would pick it up again.  So they got into all these surges.  They came through in 2:38 – an 82 – but a lot more energy was spent than what was reflected in the split.

Right towards the end of the second lap, the games came to a climax with the kid giving JZ a flat as he went by.  John essentially ran the next six laps with one of his shoes partially off.  11:40 off a 5:35 / 6:05.  He was a bit disappointed but saw the lessons in it all with pacing, jockeying for position, etc. 

We left the meet after this – so skipping the other events on this go around (plenty of meets soon).  We got home and headed out of the South Public Trailhead.  TZ walked with a friend and I started a run.  I felt horrible.  It was warm.  I was a bit sore.  My stomach felt off and I just felt blah.  After a couple of miles I swung by to check on the recently gelded Boog.  The little break helped me a bit as I managed to pick it up a bit in the next three miles.  In the next five, I managed to make some true fartlek efforts to keep this as a fairly respectable run (for me).  10.2 miles.

Friday 17MAR2017

Afternoon – I was a bit disappointed with yesterday’s work and so I tried to get after it a bit on the track.  It was not great again today, and so I will note it as such but I will also consider it as doing something, and certainly something I need to build on.  6 x 400 at 77, with one in 76 on 90 seconds rest.  I started with about a mile and half warm up, then four strides (20 down to 17) and then got to work.  I really need to get this to 8 or ten on a minute but today I was a big ole softy really.  That was 5 miles when I was done and then I did another 5.9 with the coaches, timing the kids and jogging home.

Thursday 16MAR2017

Afternoon – I headed over to Fairview for the meet over there (no JZ, he is racing Saturday) a bit early to get in some miles.  I headed out to South Boulder Creek Trail from Fairview.  I used to do all sorts of work out here including some of my best tempo runs.  Motivated by the history, I jumped on the trail with the intention of getting in a good 30 minute tempo.  Instead I fell apart.  I tried to modify it to a fartlek but my legs were less than thrill by anything quicker today.  So, I got some effort in but it was not pretty. 

I got some additional light jogging in with some of the kids after their races.  10.2 on the day. 

Wednesday 15MAR2017

Afternoon – a few miles running back and forth while kids did a workout (and I gave splits).  And then when I got home I bolted down to check on the donks.  Boog was gelded today (pics are not really for the internet folks) and I wanted to get some eyes on him to assure he was fine.  He and his partner Ellroy seemed fine.

Pete Magill put up a very fast 5k for an old guy and this is a decent interview with him.

Tuesday 14MAR2017 The Daily Drudge

AM – 5.1 miles.  Surprised to see someone decided to tent up in the open space. 

No, I did not sign up for Pikes.  Given the cost, the desire to chase a sub 5 mile (or at least a faster one than I can do now), the interest in pacing Bob at Leadville (which is the same weekend), the itch was not large enough to scratch it.

RIP Ed Whitlock.  Great quote on his part from The Morning Shakeout:  "I don't particularly enjoy this daily drudge, it's something that has to be done if you want to run well. I suppose it's the sense of satisfaction to be able to keep going for one thing. And to run well, for another (reason). I suppose I'm results-oriented, I'm mainly running for certain times in races, setting records, that sort of thing is what gives me my satisfaction I guess. And I find for me the more running I do the better I'll race. That's the incentive.”

5.5 in the afternoon, easy with the coaches and strides at the end.

Monday 13MAR2017

Mid day – five before practice, then a couple with the coaches and then I did 10 x 150 on, 250 off fairly hard (25 seconds for most and then a couple a bit faster).  Mind boggling to think this was 2 mile pace for a period in my life.  And I can see it … as I watch sophomore girls blow by me while jogging and I look like I am tossing out the kitchen sink.   I was a touch fatigued from the longer run from yesterday but nothing too bad.  10.5 miles.

Sunday 12MAR2017 Weekend wrap up

JZ had a session for his summer staff position down at Scout HQ in Lakewood that was going to take a few hours.  I jumped in the car with him and decided I’d get in a long run down there.  I headed west – up hill and up wind – as I had spotted a large green blob on the map that indicated open space and some trails.

2 plus hours and 17 plus miles later I finished up.  That is the longest run for quite a while in terms of time and miles (can’t really count the Solstice Slog thing).  The pace was pretty mellow so it was not bad, but I clearly knew that I had not played this game for a bit. 

I ran into one of the coolest dudes in the game out there – Patrick G.  Really – PG just comes across as one of those guys who is just a cool cat and always has been cool.  And since he is going to go do the AC100 in August in LA … he’s gonna to need all of that. 

It’s a great playground out there and one I will look to take advantage of more often if I am in that area (and I tend to be about once a month or so). 

With all the time I was locked up in Boulder this week, my running took a hit.  I still got 70 plus – even with missing a day and tossing up a 5 for a day, but most of the stuff was just maintenance small runs.  I just find it a bit tough to crank it up for a run at 6AM!  I did get some tempo work (6:40 pace) mid week and the longer run with a climb today, but nothing to specifically advance towards the mile goals.  

It’s clear what I need to do I am just clearly not doing it … at least in the specificity of that objective.  I get some benefit of course from consistency, but doing 70 miles at 8 minute pace is only going to get me so far.

Saturday 11MAR2017 Boulder Snowball Invitational

It is called the Boulder Snowball Invite, but they hold it at the Broomfield track.  Not sure why that is, but I was not complaining because it is nice to just go 1 mile from the house for a good track meet.

This was the first time of the season that we suited up, competed against other teams, had official times, etc.  It was colder and overcast, but I was in my happy place all day.  I love a good track meet.  I love watching the races, collecting splits, cheering the kids on, congratulating those that have done well and reminding kids they have another race next week when it goes not so great.

JZ continued his improvement in the 1600 – this time he went around the oval four times in heat 2 of the event in 5:12 – a six second improvement.  It was great, and not just because he PR”d but because he can see with better pacing he can get improve (he went out in 72, came through in 2:30 and 3:53).  Shorts that are euro splits and a haircut will get him another handful. 

I only got a handful of miles as I was at the meet all day.  JZ was quick to point out that he is demonstrating improvement at this distance that I am most clearly not showing.

The boys 800 was quite a sight … the leaders took it out in 25!   And the winner did the last 200 in 34.  Ouch!  Good meet coverage over on Colorado Milesplit.

Friday 10MAR2017

AM – 6.1 miles.

PM – broke out of the meetings for the week and headed over to practice.  6.2 miles. 

Big meet tomorrow!  First of the year!!

Thursday 09MAR2017

AM – 6 miles on the Ridgeview loop.

PM – break in the action in Boulder and got out on some of the east paths – 6.1 miles, including tempo work (6:40 pace). 

These remote interaction robots are cool.

Wednesday 08MAR2017

AM – early before heading into the bubble for an all day session – 6 miles.

PM – in the dark, 6 miles.

This podcast is incredible.

Tuesday 07MAR2017

2nd day off of the year.  I was at it on the phone with Europe at 6AM and did not get back home until 8PM.  I considered for a bit getting out but the only running I did was to the horizontal position instead. 

Monday 06MAR201

11.4 miles in the afternoon.  It was windy and a bit cooler than normal compared to when we typically get  winds.  Very easy.

Sunday 05MAR2017 Week wrap

10.7 today.  I headed over to the track over a 5+ mile “warm up.”  It was beautiful out – warm enough (and clear of the public eye enough) that I cast off the shirt for the workout.  I got in a few strides (18, 17, 16, 16) and then I did 600 at goal pace (1:51, or 74s).  It was not uber hard, but it was not easy.  I then did 200s.   I had 10 in mind but after 8, I felt a twinge or two in my calves that had me questioning if the last two would be right.  Given I had hobbled myself last year with calf issues I decided to leave it at 8. 

The 200s were 35-36 … showing I don’t have a lot of “top end” over what I am doing for the goal of holding 37s.  Basically, in addition to getting more aerobically fit, I do need to improve my overall speed as well.

I got 70.1 this week, with a few turnover workouts.  I can’t say the week felt great, but I feel it was a moving the ball forward a touch with the quality stuff.  I need to up the ante in the outright volume of what I do in those workouts to be about 4k of work (versus the 2kish I have been playing with.  Some of that is getting there physically, some of it is mentally.  No longer runs this week and no tempo efforts …

Saturday 04MAR2017 Broomfield “scrimmage”

BrHS had their scrimmage today.  It is the first “meet” of the year, and it is really more a time trial / drill for kids and coaches to get a baseline as to where everyone is at and to get game day particulars figured out.  All the distance kids did a 1600 and then did a 4 x 400 a few hours later.  The 4 x 400s were fun because the kids mixed it up … you had distance kids competing against sprinters, or mixed on the same team, co-ed teams. 

JZ put up a PR on his 1600 – 5:18.  It was a good opener for him and a nice cut off his prior PR that he put up at AFA a few weeks ago (5:26). 

I think this might make him officially the fastest miler in the house but I have not shared that with him just yet. 

His goal of course is to break five.  It is a long stretch but possible.  As a guy who is helping on the coaching side, I am pretty excited that there are about 10 guys who are dancing with that number and getting in the “sub five club.” 

The scrimmage was great also in that it gave kids a lot of opportunity to learn their event.  As has been done in millions of high school “miles” most of the kids went out a bit too fast, faded a bit on the second lap, were holding on in the third and then got after it some on the last. 

Fun day!

I got 11.3 in the afternoon (although Stava and Garmin don’t seem to be able to find it).  I was a bit sluggish and tired but I managed through easy in 88 minutes. 

Friday 03MAR2017

Afternoon – 10.1 miles, 5 miles before practice and then another five with the coaches around some of the kids doing a workout. 

Seeking or avoiding physical discomfort

I have been contemplating how I play this personal no win game of seeking physical discomfort, while also trying really damn hard to avoid it. 

For example, I notice I am rarely hungry.  Occasionally I am hungry, but it is usually only after a long day of not eating and some physical activity.  I am typically not far from having a few bites or a drink of something.  In terms of running performance,there is probably a measurable impact in that I am a bit heavier than I ought to be for optimal racing.  

Hunger is a pretty basic discomfort.  I am never in a position where I am seriously food deprived even if hungry.  But well before I get to that, I am shoving something in my mouth.  I’d run better if I embraced the discomfort of hunger a bit more.  But I don’t. 

Even though “I did a workout” yesterday, I am not sore today.  Or even hugely tired or fatigued.   I can feel the work a bit on the edges but nothing significant.  There are the occasional days where I am tired or a bit sore, but that is a bit atypical.   I tend to be tired if my sleep is jacked or if I have travelled a lot or if I am stressed about something.  Recent running soreness or fatigue seems to come off of longer hard efforts or maybe a mountain run.  But not track workouts like yesterday.  And that is a bit weird because those used to wreck me.

So I am wondering if I am just avoiding discomfort, or going through motions to get a bit of it, but just enough.  Not too much so that I have to really deal with it.

I see how as people age, they tend to move towards a comfortable existence, even to the point of putting a lot of energy in fighting change in society because it might shift some fabric in their lives that impacts, or even appears to impact their comfort / discomfort level.  Is my aging driving a move away from a willingness to do uncomfortable things, including eat less than I do or train harder?

I have wondered if it is maybe not an age thing but rather a how much you want to take it on thing and that capacity might be some finite well for each of us.  We have heard of people “burning out” after short stellar bursts of discomfort and thus results, but yet others carrying on and on and on as if they can do nothing else.   Most I know that have pursued running over decades are content to quietly slip from regular competition and the grinding of teeth found in hard workouts.  It could be a simple “been there and done that” thing, or that folks grow weary of only getting so far and seeing the limit of their results (and choose to spend their time elsewhere more wisely) … or maybe it is those ideas that come to mind as the brain looks to preserve itself.  So some flavor of the central governor perhaps.

The capacity for such taking on such discomfort might be an attribute in each of us that varies like height, but maybe it changes over life as well.  I can “see” in high school kids, the highly talented kid that is less willing “to put their hand into the fire” and the kid that might be a bit less talented but hates the taste of losing so much that maybe they outperform others of equal ability.  Obviously this is not a black and white consideration or some measurable attribute but it is something that is observable enough that people speak to it as if it is a quantifiable object.

seeking comfort ain’t just a human thing …

Thursday 02MAR2016 The watch does not lie …

2.5 mile warm up and then I started some quarters on the track.  It was not pretty.  The wind was bumping me around and my stomach was less than happy.  I was making rounds in 74-75, and taking a 200 jog on those.  My stomach sent me to the nearest facility after 5.  A start I guess but it is gonna be a long road to under 5.  I put me at 5:20 shape today. 

It was then a long warm down with Greg and Dan, discussing various athletes on the team.  11.1 miles.

Wednesday 01MAR2017 In like a …

This March did not start in like a lion in regards to my running.  Physically I felt … tired?  Heavy?  Sluggish?  Some combo of the above … all day.  As I started the run, I was just walking and wondering if I would will myself to the first steps.  Of course, I did and made for a slow and easy five. 

There will be days like these.  Chalk em up, punch the clock and move on.