It's all relative Running Blog at FastRunningBlog.Com Sun, 17 Feb 2019 00:23:43 FeedCreator 1.7.2 Fri, Feb 15, 2019 <p>AM: 6 miles solo.&nbsp; Felt a bit weird in my calf, so I think I will have to forego the workout planned for tonight and skip running tomorrow as a precaution.&nbsp;</p> <p>I&#39;m not too worried about the injury (likely an acute, small&nbsp;calf strain or tear), just too close to the race next Saturday to play with it over a workout.&nbsp;&nbsp;</p> Fri, 15 Feb 2019 07:00:00 Thu, Feb 14, 2019 <p>PM: 12.65 miles solo</p> Thu, 14 Feb 2019 07:00:00 Wed, Feb 13, 2019 <p>PM: 8.4 miles with a ton of striders and then the gym- legs, chest, abs.&nbsp; I hate leg day, but it&#39;s clear I need it after today- my lunges and squats have dropped off pretty epically.&nbsp; I had to reset with just body weight at one point just to fix my form.&nbsp; Sad.</p> Wed, 13 Feb 2019 07:00:00 Tue, Feb 12, 2019 <p>AM: 3 miles at marathon pace with Dylan, 10.6 total.</p> <p>PM: 10.7 total miles, then a weird workout (4.5 miles).&nbsp; Jeremy and John wanted to run 800s at 5:19 pace with a long 400 recocvery, and I also wanted to do that pace, but with a bit more effort and much less recovery.&nbsp; After the first 800, I switched to doing 1200s and recovered for 50-60 seconds jogging while they rejoined me at the start line.&nbsp; This made it pretty perfect, as I received a short jog rest that I wanted and still was able to get that pace in while doing the longer-ish items I wanted.</p> <p>Workout 1x800, 400 recovery, 4x1200 with 50-60 seconds recovery, 1x1600 to finish</p> <p>Int.-&nbsp; &nbsp; &nbsp;800,&nbsp; 1200, 1200,&nbsp; 1200,&nbsp; 1200,&nbsp; 1600</p> <p>Splits- 2:41,&nbsp; 4:00,&nbsp; 4:00,&nbsp; 3:57,&nbsp; &nbsp; 3:57,&nbsp; 5:04</p> <p>&nbsp;</p> <p>Overall, I am surprised by how easy this workout was.&nbsp; I knew the pacing I wanted (5:19) wasn&#39;t too challenging, however, with the starting and stopping with the very short 50-60 seconds of rest, I figured I would be more taxed and mentally fatigued.&nbsp; Usually in a situation like this I get a sense of uncertainty, but after today I definitely have some confidence- particularly with the workout this morning, as&nbsp;I was on tired legs a bit.</p> Tue, 12 Feb 2019 07:00:00 Mon, Feb 11, 2019 <p>PM 10.4&nbsp;miles.</p> Mon, 11 Feb 2019 07:00:00 Sun, Feb 10, 2019 <p>Really had no opportunity to run today.&nbsp; Goose egg.&nbsp;&nbsp;</p> Sun, 10 Feb 2019 07:00:00 Sat, Feb 09, 2019 <p>AM: 11 wicked taxing miles in New&nbsp; York on some serious hills.&nbsp; The snow, wind, and 20 degree temperatures made it a bit grueling.&nbsp; I went slow.</p> <p>Early PM: 2.3 miles</p> Sat, 09 Feb 2019 07:00:00 Fri, Feb 08, 2019 <p>AM: Did a double workout at OTF with some lifting.&nbsp; Averaged 10-11 mph for the first half, and 11-12 for the 2nd half.&nbsp; I felt fine.</p> Fri, 08 Feb 2019 07:00:00 Thu, Feb 07, 2019 <p>AM: 8.65 miles slow</p> <p>PM: 8.1 total, 3.5 fast.&nbsp; Workout was solo, and was a 1x5200&nbsp;followed by a&nbsp;1x400 @ 5:21/mile pace.&nbsp; I guess I wanted 5 continuous miles at that pace after a longer warmup (to make it like a tempo), but my legs weren&#39;t feeling it.&nbsp; Mentally, I checked out early on, so settled with my brain at going for a 5k and then figured I&#39;d just get back to the start line.&nbsp; Crossed the 5k around 16:35ish and wasn&#39;t too taxed.</p> Thu, 07 Feb 2019 07:00:00 Wed, Feb 06, 2019 <p>PM: 15 miles, 5 miles at marathon pace.</p> Wed, 06 Feb 2019 07:00:00 Tue, Feb 05, 2019 <p>AM: 10.1 miles, 3.0 of them faster with Dylan, 3x6:00 with 3:00 recoveries.</p> <p>PM: 10.45 total miles with Brian, Nick, and John, 4.5 of them fast until failure.&nbsp; The workout was ?x800 until failure descending paces with 200 jogging recoveries.&nbsp; Figured it would be fun and a nice way to hit all the pace levels while still challenging myself.&nbsp; We started at 6:00/mile pace for each 800m and descending by 10 seconds/mile for each 800 until we each respectively dropped off.&nbsp; Brian stuck to the 6:00 pace after the 1st interval, Nick made it down to 5:40 pace, John dropped at 5:10 pace, and the last two I did on my own.&nbsp; It was much easier when I wasn&#39;t the only one going.</p> <p>Splits- 2:58, 2:54, 2:51 (missed but it was just poor pacing), 2:42, 2:39, 2:35, 2:28, 2:25, 2:21.7 (failure by 1.7 seconds)</p> Tue, 05 Feb 2019 07:00:00 Mon, Feb 04, 2019 <p>AM: 8.2 miles</p> <p>PM: 9.1 miles</p> Mon, 04 Feb 2019 07:00:00 Sun, Feb 03, 2019 <p>AM: 15.1 with&nbsp;Nick and&nbsp;Elia.&nbsp; I felt okay, 7:53/mile pace, good cadence.</p> Sun, 03 Feb 2019 07:00:00 Sat, Feb 02, 2019 <p>Safety Harbor Half Marathon Race Report</p> <p>Well, I&#39;m going to keep this brief, as I am disappointed in the result.</p> <p>Weather/Training/Course: Hilly course, but nothing that would deter a PR in my opinion.&nbsp; Weather was a bit uncooperative (70s, humidity over 80%, high dew point), but I expect that by now.&nbsp; I decided to shoot for sub 1:11 with a 5:24 pace (so 1:10:47), since&nbsp; my mileage and speed have been great.&nbsp; The only thing I&#39;ve lacked was specificity for the half marathon and LT- man did that bite me in the behind.&nbsp; Specificity, specificity, specificity.&nbsp; I feel like if I say it enough times, I&#39;ll get the hint that I need to work on it.</p> <p>The Race: I was all alone almost immediately in the race, which was too bad.&nbsp; I started relaxed, but was working way too hard by mile three- I just wasn&#39;t smooth.&nbsp; I didn&#39;t think that was a good read and assumed that I was just psyching myself out of it, but the wheels started coming off, and I was 13 seconds off by the 10k marker and falling and had only done one of the three main hills.&nbsp; I was dejected at that point and clicked into cruise control in the right lane so to speak,&nbsp;my pacing rose to&nbsp;5:58/mile for miles 10-12.&nbsp; Mile 13 was okay (5:27), but that was only when I realized I was in danger of not even breaking 1:14.&nbsp;</p> <p>Fortunately, I rolled into the finish in 1:13:46 under that mark- however I will still have to grade this effort as a big, scarlet &quot;F&quot;, having&nbsp;missed all four goals.&nbsp; I appreciate the win in the race, but that is simply dependent on who shows up.&nbsp; I do find some semblance of hope in that the second place guy was about 6&nbsp;minutes behind me in 1:19, so maybe I lacked a bit of motivation later in the race because of that.&nbsp;</p> <p>As Drew would say, just&nbsp; send this one into the wood-chipper and move on.&nbsp; I can buy into that.</p> <p><img alt="" src=";_nc_ht=scontent.ftpa1-2.fna&amp;oh=de6a5eaad418befe4db94f90653f881d&amp;oe=5CFE4C05" style="width: 578px; height: 580px;" /></p> Sat, 02 Feb 2019 07:00:00 Fri, Feb 01, 2019 <p>AM: 2.5 miles</p> Fri, 01 Feb 2019 07:00:00 Thu, Jan 31, 2019 <p>PM: 5 miles</p> <p>So on Saturday I&#39;ll be racing the half marathon again.&nbsp; My last attempt atthe half was an epic mess, however I am in great shape currently and will definitely try to PR.&nbsp; I have the option however of shooting a bit for the stars on this one, and I&#39;m not sure if it&#39;s a logical step.&nbsp; I did just run a 15:33 in the 5k despite&nbsp; the lack of speed work recently and felt like I had more in me for it and felt great during the race.&nbsp; I&#39;m torn: I have not done much tempo work, however my mileage, speed, weight, and nutrition has been very good.&nbsp; It seems fair that I should definitely shoot to best my PR if the weather cooperates, however I am not sure by how much.&nbsp;&nbsp;</p> <p>Option 1- PR at sub 1:12:30 @5:32/mile pace.</p> <p>Option 2- Shoot for sub 1:12 @5:30/mile pace.</p> <p>Option 3- Sub 1:11&nbsp;@5:25/mile pace.</p> <p>Option 4- Sub 1:10 @ 5:21/mile pace.</p> <p>Option 1 seems a waste of an opportunity.&nbsp; Option 2 seems to also be a waste of an opportunity (although with the lack of preparation with specificity, is likely the most logical one).&nbsp; Option 3 seems to be the most plausible.&nbsp; Option 4 seems to be a bit of a dream scenario.&nbsp;&nbsp;</p> <p>I really want to shoot for option 4, but&nbsp; the prospect of blowing up like last time is one that is resonating in my head.&nbsp; I am definitely in better shape, but that pace would be difficult to recover and still PR from if things went south.</p> Thu, 31 Jan 2019 07:00:00 Wed, Jan 30, 2019 <p>PM: Felt great, 180 cadence, easy pacing right where it should be.&nbsp; I am excited for Saturday.</p> Wed, 30 Jan 2019 07:00:00 Tue, Jan 29, 2019 <p>AM: 9.1 miles, 2.25 of them fast (alternating 600s &amp; 1000s)&nbsp;with the group pacing them.</p> <p>PM: 7.4 miles, 2.5 of them fast (400s) trying out some old shoes I rarely wear to see if I liked them enough to use them this Saturday.&nbsp; The pair I used on Saturday are just insanely thin- so although I&#39;d definitely be faster in them, I&#39;m not sure the return from the shoe weight will compensate enough for the increased impact of footfalls throughout the race.&nbsp;&nbsp;</p> <p>That being said I&#39;m 90% certain I&#39;ll be running in my 11oz trainers for Saturday.&nbsp; The math comes out to about a 5 seconds/mile loss with that choice, but it&#39;s better than an injury!</p> Tue, 29 Jan 2019 07:00:00 Mon, Jan 28, 2019 <p>AM: 5.2 miles</p> <p>PM: 3.1 miles</p> Mon, 28 Jan 2019 07:00:00 Sun, Jan 27, 2019 <p>AM: 15 miles with Anthony in the rain and cold.</p> Sun, 27 Jan 2019 07:00:00 Sat, Jan 26, 2019 <p>AM: 2.1 miles easy</p> <p>PM: 3.8&nbsp;easy, 5k hard</p> <p>Race: Bellair Sunset 5k</p> <p>Goal: A goal: sub 15:51 (PR for a road course), B goal: sub 16, C goal: 1st overall</p> <p>Course: I really enjoy this course.&nbsp; There are no points where it is congested, quite flat although very breezy, there are only a couple of hard turns, and there are no 180-degree pin-point turns, so this course is pretty great for a 5k.&nbsp;&nbsp;</p> <p>The race: There was no one running with me from the start unfortunately, and the footsteps were gone from behind me about 30 seconds into it, so I was on my own.&nbsp; I felt great through mile one and was very relaxed, cognizant that I needed to maintain a high cadence (I ended up with a 196 average)&nbsp;while relaxing as much as possible- it has been quite a long time since I&#39;ve taken a 5k seriously, but I generally seemed to remember&nbsp;what it takes to not fall apart, not drop the cadence, and to not&nbsp;lose form.&nbsp; Mile one was a 5:02.</p> <p>Mile two was shockingly easy.&nbsp; I felt in control, relaxed, but I decided not to push it despite feeling great.&nbsp; Mile two was a 5:02.</p> <p>Mile three was tougher and the breathing changed the moment I tried to speed it up.&nbsp; I relaxed back down, afraid I was going to blow it going too early. I knew I was about 5 seconds behind breaking 15:30, but I don&#39;t know, I just talked myself into thinking I was closer than I was.&nbsp; Mile three was a 5:02.</p> <p>The last turn is a hard 90-degree turn down to the finish.&nbsp; Although the race is small (650-700&nbsp;people), it is a great finish since you can see the clock and have literally 110 meters to sprint to your hearts desire.&nbsp; I closed ridiculously fast (for me anyway), my cadence hitting a 205 and finishing in 27 seconds.&nbsp; I have been working on my anaerobic capacity, but wow, I felt like a sprinter out there!</p> <p>The finish time was a&nbsp;15:33, 1st overall and it was a PR for a road course!&nbsp; The 2nd overall guy crossed the finish in 17:35 and no one else broke 18, which saddens me a bit, since this race is usually a really fast one.</p> <p>Splits- 5:02, 5:02, 5:02, 0:27</p> <p>Final thoughts:&nbsp;&nbsp;I just missed 15:30, but that&#39;s okay, it&#39;s right around the corner and I did hit my planned goal and a shiny new PR.&nbsp; With hindsight bias, I suppose I should have amended my goal, but I had nothing to go by having just ran a 100k ultramarathon a couple of weeks ago.&nbsp; I mean really, let&#39;s be serious- I&#39;m happy to have any speed at all.&nbsp; I really felt good this race (especially during it), and it is probably the first 5k I&#39;ve ever had that didn&#39;t feel like I was on fire by the end of it.&nbsp;&nbsp;</p> <p><img alt="" src=";_nc_ht=scontent.ftpa1-1.fna&amp;oh=81de842da055cad27c4ce51fb8d2e5df&amp;oe=5CBF08DE" style="width: 611px; height: 710px;" /></p> <p>&nbsp;</p> Sat, 26 Jan 2019 07:00:00 Fri, Jan 25, 2019 <p>PM:3 miles easy</p> Fri, 25 Jan 2019 07:00:00 Thu, Jan 24, 2019 <p>PM: 5.1 miles easy.</p> Thu, 24 Jan 2019 07:00:00 Wed, Jan 23, 2019 <p>PM: 8.3 miles solo.</p> Wed, 23 Jan 2019 07:00:00 Tue, Jan 22, 2019 <p>AM: 10 miles.&nbsp; 1x3000, 1x200, 8x100.</p> <p>PM: 8.6 miles, then 3x1600 with half time (2:30) recovery jogs.&nbsp; Splits- 5:07, 5:04, 5:03.</p> <p>I felt really heavy in the afternoon, which I feel is mostly related to the sprinting I did in the AM.&nbsp; I was worried after the first mile, since it was a bit slow (I&nbsp;was aiming for a 5:05), but I was pretty even throughout after that, and did not reach deep into the tank.&nbsp; The feeling of lethargy never did leave, however when looking back at my heartrate it is pretty apparent it was mental fatigue more than physiological, although I would have argued otherwise without that information!</p> Tue, 22 Jan 2019 07:00:00 Mon, Jan 21, 2019 <p>AM: 10 miles.&nbsp; Felt easy.</p> Mon, 21 Jan 2019 07:00:00 Sun, Jan 20, 2019 <p>AM: 20.1 miles with Elia, Anthony, Alan, Ali, Gretchen, and Rona.</p> Sun, 20 Jan 2019 07:00:00 Sat, Jan 19, 2019 <p>AM: 13 miles at 7:20/mile pace.&nbsp; Felt pretty easy.</p> <p>PM: 3.35 miles to even it out.</p> Sat, 19 Jan 2019 07:00:00 Fri, Jan 18, 2019 <p>PM: 10 miles at about 9:00pm.&nbsp;&nbsp;</p> Fri, 18 Jan 2019 07:00:00 Thu, Jan 17, 2019 <p>PM: Felt bad about the skip yesterday, so I ran an 18-miler today for no real reason.&nbsp; 7:30/mile average.&nbsp; Felt easy until about 13, then I got a bit tired without any nutrition.</p> Thu, 17 Jan 2019 07:00:00 Wed, Jan 16, 2019 <p>Had to go in to work early, then had extra work after work, then dinner went long (to 10pm) so I took the L.&nbsp;&nbsp;Not happy about it.</p> Wed, 16 Jan 2019 07:00:00 Tue, Jan 15, 2019 <p>AM: 10.35 miles, one of them fast with the group to help pace.</p> <p>PM: 9.5 miles, with 6x800 with 400 recoveries.&nbsp; I was very conservative, but I did hit every goal that I passively made prior to every interval- increasing in speed/effort.&nbsp;&nbsp;</p> Tue, 15 Jan 2019 07:00:00