Training: Dec 11 – 17

Now we’re in the home stretch. There’s a month to go before my goal 5K race in Houston over Olympic Marathon Trials weekend. The emphasis now is on (in this order):

  1. Staying uninjured
  2. Making tweaks to training to address weaknesses
  3. Determining what a reasonable goal pace would be

I’ve managed to remain uninjured since July. Since I’m not going to be doing anything radically different in the next four weeks, I don’t see that as being an issue. But I am being careful to warm up properly before speedwork or shorter races and do proper cool down runs. I’ve slacked off on rolling and massage, though. I like to live dangerously.

As for the second point, I will be doing more work that’s specific to race pace, while reducing the amount of pure tempo running in the original Daniels plan. I have a big workout planned for Christmas day — not in terms of length, but in terms of workload. I am hoping to learn some things from it. All of the rest of the workouts are typically a mix of 5K race pace running and tempo running.

For the pacing question, between the next 5K test race — two weeks out from race day — and a session of 1K repeats five days out, I should be able to arrive at a range of paces in which to run on race day.

This training week’s Tuesday session is typical of the weird shit Daniels assigns for late-cycle 5K training. I get what he’s doing: he’s put together a workout that taxes the spectrum of your system and works everything. While I think these are good to do, I have to consider that I have dropped his third workout every week (because I’m old), usually in favor of doing one very speed-focused session and then one like this one, which hits the tempo end of things. Other times, I’ve dropped his plan entirely, going for 1K repeats. These just work for me — I like the immediate feedback they give me, answering the question: how’s it feel to run goal 5K pace now? By doing the same track workout every few weeks I can see if there’s progress because I’m in a venue that removes the many variables introduced by, say, racing 5Ks on different courses.

My recovery run times are dropping too.

I ran a decent race on Saturday, nabbing a small (but psychologically important) PR, breaking 21:00 at last. On New Year’s Day I will again try for a 20:30.

In other news, I tried out a pair of Skechers Go Run shoes. Skechers is courting my running club and they gave out a coupon for free shoes at the Harriers’ holiday party. I ordered a pair and I have to say that they are good shoes. They are very light (maybe ~6 oz each?) and flexible. They are meant to promote a mid-foot strike. I already land on my mid-foot, so they’re comfortable to run in, but I suspect that if you’re a heel striker they might drive you crazy. My one issue with them is that the heel area is very wide, although the rest of the shoe fits very well. I like them enough that I will probably buy some heel inserts to try to fix the problem. I would love to try racing in them, but I’m afraid they’d slip off at the heel if anyone steps on me.

Race Report: Ho Ho Ho Holiday 5K

This race, put on by the Greater Long Island Running Club (GLIRC, not be be confused with the Long Island Road Runners Club — or, LIRRC), was the second of my three 5K tuneup races leading up to Houston in mid-January. I’m running these races to get a sense of where I am fitness-wise, so I can make any tweaks to training based on observations. I’m also running them to get some experience pacing the 5K, since this is the first time in my short running career that I’ve focused on training for and racing it.

This was a bigger race than I’d anticipated. I saw “Bethpage 5K” and thought maybe there’d be a few hundred people there tops. The race had over 1200 finishers. But I give kudos to GLIRC for putting on a good race. The streets were closed to traffic, there were plenty of volunteers, water stops were well-placed and well-manned. And the race started on time! I worried about this since it was near freezing and I was in shorts. I lined up in about the third row. Standing in front of me was a tiny woman who turned around and asked me my name. I introduced myself and she turned out to be Shari Klarfeld, a Harrier teammate whom I’d never met. She is a fast runner and won this race last year.

We wished each other well and watched as the wheelchair racers lined up, preparing to go out 30 seconds ahead of us. But then there was some chaos at the start as the race director intoned, “Only men who plan to run 5:00 minute miles should be in front; women running 6:00 miles.” He loosened it a bit and added 5:30/6:30, but people got worried and started moving back. Toes were trod upon. People were touching me. I thought, “If I’m going to get knocked down in a race, it will be this one.” So the start was a little dicey, but we got out okay and I had room around me.

I do not look at my watch when I run anymore. This is one of several pieces of advice from (former) Coach Sandra that I take to heart. It’s helped me, generally, although today I wish I had looked to confirm my suspicion that I was running slightly too fast in the first 1K. For 5Ks I set my watch to record each kilometer rather than mile. I like the more frequent feedback, knowing where I am in the race. But I don’t look it at it; I just note the buzz on my wrist every four minutes or so.

The course consists of a double loop through residential streets, most of which are wide enough to accommodate runners. There are quite a few momentum-killing 90 degree turns, but not nearly as many as the Flushing Meadows 5K a few weeks ago featured. The course is totally flat, which makes it a good one to run. But there was wind, unfortunately, along one long stretch of Stewart Avenue, probably totaling a little under 2K of the total 5K. It wasn’t terrible, but it was a noticeable, draining force.

Nothing that notable happened during the race. I did battle with a few teenaged boys during various parts of the race. And on the second loop there was a guy riding just behind me on a bicycle who kept screaming, “Go, girl! Come on! Go, girl!” It was kind of annoying and I was thinking, “Who is this girl? He’s not screaming at me, right? Because it’s annoying.” Then a teenaged girl in a rim racer pulled up alongside me and I understood that she was the girl. We turned into the wind at that point and I observed that I think it’s harder to race in a wheelchair into wind than it is to run into it. She was struggling and my guess is there’s more resistance because of the tire spokes. Just a theory.

Also, right at the finish some dude decided that he was going to outsprint me. But there were cones. He passed me, leaping over a cone at the same time, and his flying left fist nearly clocked me in the face. I hate idiots.

Anyway, about that pacing. Like I said, I had the suspicion that I was running too fast in the first 1K. And indeed I was. I had been going for a pace of 4:06 per kilometer (6:35/mile) to get me a 20:30. It did not play out that way, but I wasn’t ridiculously off either. Here were the splits:

1K: 3:53 (6:15). Oops! Dammit. That was extravagant.

2K: 4:11 (6:43) <– headwind

3K: 4:12 (6:45) <– mid-race torpor

4K: 4:15 (6:50) <– headwind

5K: 4:08 (6:39) <– “I will commit hari kari with a cheap steak knife if I don’t break 21:00 today.”

191 ft: 0:13 (5:34) <– did not hit tangents

Official time was 20:50. The good news is that I’ve finally broken 21:00, which is a major mental thing for me. The bad news is that I was way off my goal today. Here is what I need to work on based on observations from the last two races:

  • I need to rein things in for the first kilometer. If I run too fast, I develop a slow leak for the rest of the race. I may need to look at my watch, much as I hate to.
  • I need to work on endurance. I tend to flag both physically and mentally around the two mile mark. My mind drifts. I feel very tired. I know that I will not make today’s goal. Then I feel bad about myself. I wonder why I bother doing this. I start to give up. This whole fucked up mid-race cycle needs to stop.

I have a month left to fix these two problems. So I’m going to slightly alter training plans and start doing mile repeats rather than kilometer repeats. I will try a session with 3 x 1 mile at goal 5K race pace (I’m not telling you what that is yet), with 90-120 second rests. If I can do that workout then I’ll extend the next week’s to 4 (or 5) repeats with 75-90 second rests. If I can manage that, I’ll feel pretty good about Houston readiness. If I can’t, then I’ll adjust goals. In the meantime, I have one more 5K tuneup in two weeks. By then I will have done these two workouts. Between those track sessions and this New Year’s Day race, then a little bit of tapering, I am hoping I can reach a training peak in a month. Famous last words.

Other fun facts: I was 10th woman overall, although there were some speedy masters women there, so even with that I was second in the 45-49 AG.

Training: Dec 4 – 10

This was actually kind of a tough week. It started out with a race that went very well. Then a zippy recovery run on Monday (my pace is averaging right around 8:30 on most recovery runs these days). Then a very late night owing to going to see Sleep No More, a piece of immersive theatre in Manhattan. I enjoyed it, for the most part, but it’s long — about 3 hours — and requires a lot of mental energy. We got home and to sleep at around 1am.

The weather was horrible for the first part of the week — pouring rain, for the most part. So I was relegated to the treadmill for a couple of runs. I have no idea how I used to do 22 mile runs on that thing, since now I can barely handle 6 mile runs without losing my mind. Fortunately the weather cleared up overnight on Thursday and I could move back outside again, although it was muddy or flooded in spots.

On Friday I headed back to Edgemont High School’s track for another session of 1K repeats. It went extremely well. Even dodging people and running gingerly around the slippery turn for home I was able to easily hit 4:00 (6:25 pace) for every single one. When I was done I chatted with a gentleman who’d been jogging around. I’ve seen him a few times there. He is 80 years old and was the captain of his collegiate track team in India, where he ran the 100m and 200m sprints. He jog-walks 2 miles a day there. I asked him if he missed sprinting and he said, “No! I don’t want to run that fast. This is good for me now.”

On Saturday I felt that I needed a break from the muddy path so I headed to Van Cortlandt Park for 8 miles of recovery running. I spent about 5 of those miles on the flats (and discovered that the dirt path there is a mudbog after it rains). But the cinder path was good to run on and I measured it at a smidgen over 1.25 miles. So it’s a good place for doing tempo runs or mile repeats.

I got bored with that too, though, so I headed into the hills, running 1.5 miles out and back on their legendarily brutal cross-country course, which is marked with signs featuring a tortoise and a hare. I took it easy, but still worked harder than I should have. But I was having fun, which is what I went there for. 24 hours later those hills would be full of racers running the Pete McArdle Cross-Country Classic, a 15K effort. Among them were friends Hilary (who took first place in our age group) and Amy, with a 7th place AG finish, although more important than that was her return to successful racing after a period of injury and rehab. I like knowing all these fasties.

And speaking of good times, the week concluded with a trip in to the annual New York Harriers holiday party. I got to drink Newcastle and eat cake and talk to nice people and I also won something. Hoorah!

Up next: a bizarre workout from Jack Daniels and a 5K race on Long Island, where I hope to put all those 1K track repeats to use.

 

Race Report: NYRR Join the Voices 5M

This race, a 5 miler (this is known as stating the bleeding obvious), was NYRR’s final race in its 2011 club points series. They swapped it with the Joe Kleinerman 10K, which was moved to January. Good thing, too, because I’m a 5K runner now. I can barely race for 3 miles as it is. Racing for 5 miles taxed all of my systems today.

But. I PRed by 47 seconds (my 5 mile best being admittedly soft, an excuse I figure I can milk for at least another year). My previous 5M PR was also set on a hilly course, although not Central Park’s.

I learned some things today. One of the biggest things I learned is that I don’t necessarily need to do a “proper” warmup to race well, at least not for this distance. I was rushed after picking up my bib and checking my bag. I did a grand total of 90 seconds warmup jogging before heading over to the start corrals. No race pace running, no strides, no dynamic stretching. Just a stupid, barely-qualifies-as-a-warmup warmup. It didn’t matter.

This may have been partly the case because, as is the case with many NYRR races, the course was crowded and I was hemmed in and running slower than I wanted to for the first three-quarters of a mile. But this means that I got to have a nice chat with Hilary, who sidled up to me in the first minute of the race with a hale and hearty, “Excuse me, sir!” This, a reference to a thread we had on Facebook last night about the gender misidentification that having an extremely short haircut can cause, made me laugh. We chatted for a bit, but I said I’d stop being able to talk in about 30 seconds and she politely sent me on my wheezing way earlier than that.

Along the way I saw some Harriers, both on and off the course, and met a few new (to me) ones at the finish line, and reconnected with others whom I know already. But I probably missed others. I had a strange kind of tunnel vision this morning. It took a lot of mental and physical effort to race 5 miles hard. Now, after several months of mile/5K training, 5 miles seems like a very long way. I wore my no frills Timex and didn’t bother hitting the lap splits or even looking at it. I could tell from the course clocks that I was doing okay.

It was a good day. Temperature was 44 degrees (still a little warm for me), it was overcast and there was virtually no wind. I took advantage of the good conditions since I had no excuse for doing badly.

My chip time was 34:39, or about 6:56 per mile. That’s almost down to my best 4 mile pace on this course (6:53). I believe it was also a slightly stronger performance (relatively speaking) than was my 5K in Flushing Meadows a week ago. I took a day off on Friday and ran just 3 miles yesterday, after a week that featured just one hard workout. I’m becoming convinced that doing a mini taper (and no warmup?) is the way to go.

Aside from the warmup and mini tapering lessons, I also learned that I should ignore weird phantom injuries that crop up a day before the race. Yesterday, there was a weakness in my left leg. The quad felt like it was going to fail a few times, just while walking around. This morning, as I made my way down the stairs at 5:45 am, the left knee felt shaky. I was relying on the handrail to get downstairs. WTF. Well, you know what? Nothing TF. It’s just weirdness. It means nothing. Usually. Sometimes it means you’re about to get a catastrophic stress fracture. But most of the time, it doesn’t mean anything.

I remain grateful to have remained uninjured since July. Knock wood. It has been such a shit few years in this regard. I think that remaining uninjured, more than anything I’ve been doing training-wise, has been the key to my “sudden” improvement. If you can’t run, then you can’t train consistently, and you can’t get faster. But I also think doing a lot of different kinds of speed work (and a weekly tempo run) has been a crucial element in this training cycle. Jack Daniels’ training comprises about 80% of what I’m doing, but I’m substituting other workouts, like 1K repeats, that I have felt would help me more, given my training history. These are turning out to have been good instincts, I think.

Next up: a 5K in Bethpage on Long Island in two weeks. I hope that one doesn’t have hills or 23 right-angle turns. But if it does, I’ll be ready.

Training: Nov 20-26

This was kind of an odd week. The previous week ended with a night of barfing up duck and escargots, followed by a day off to recover from that ordeal. I got up on Sunday still feeling iffy, but managed to run 9 miles at a fairly quick clip. Recovery runs are now solidly under 9:00 most days, closer to 8:30 on many. This increase in speeds on easy days continues to blow my mind.

Since I had a race on Saturday I just did one workout, a 45 minute tempo effort with one minute rests between five minute high effort segments. That was hard. But not that hard until toward the end. I nearly bagged the ninth one but these workouts are as much about mental toughening as they are about physical conditioning, so I threw myself into number nine.

The week featured slackery in the form of eating junk (my teenaged nephew, Joe, was visiting, and that meant things like pizza tours and Chinese takeout). Then came Thanksgiving. This was one reason I kept the mileage up — to burn off the extra fuel. It worked. I finished up the week at 128. Now the party’s over and I’m back to cutting back in an attempt to lighten up for January. Lots of apples and water. It sucks, but it works.

I’ve also neglected weights and core work. If I have to drop something, it’ll be weights. I’m crazy busy these days with work and creative projects. But there’s no excuse for not doing core work at least 1-2x per week. I’m back to it tomorrow.

I had an okay race, won a big ass trophy. But was not as fast as I’d like to have been.

Houston’s fast approaching. Six weeks until liftoff.

The current week is light, with one speed session and lighter mileage. Sunday’s another race, a 5 miler over Central Park’s hills. I’ll see how that goes.

Race Report: Flushing Meadows 5K

Today I raced the inaugural Flushing Meadows 5K race in Corona Park, Queens. The park was the site of two world’s fairs (1939 and 1964), and it contains very large, and very visually striking, vestiges of at least one of them. I’m too lazy to research more than that. This is a blog, people.

The race was hosted by the Sri Chinmoy organization which is, as far as I can tell, a benign religious cult. Whatever they are, they put on a well-organized race. The race started on time, it was well-marked, well-staffed (there was a volunteer at every turn — and there were lots of turns), and they gave out huge honking trophies to winners, plus age group winners’ medals. The awards were so…well, big…that I couldn’t bring myself to skip the awards ceremony.

This trophy is really no big deal.

As for the course, this is not a race in which to attempt a PR. The course starts south of the Long Island Expressway and, unfortunately, in order to cross the LIE one needs to run up and over a short but very steep hill, both at the start and finish. Strike one against speed. Strike two against speed is the fact that the route winds all around Corona Park and there is a 90 degree (or worse) turn about every 200m or so. As usual, I did not look at my watch while racing but I did set it up to autolap on the kilometers. The only fast kilometer I ran was the second one (4:03) and that was only because it was almost all straightaway save for one 45 degree turn to the left.

We started at 10:00 am sharp and I was immediately the first woman. I doubted this would last, and I was right. A young woman with a lovely blonde ponytail passed me at about the half mile mark and within another few hundred meters I knew I’d never catch her. She would finish around 50 seconds ahead of me. After that, no women passed me and only one man did. I passed two teenage boys who went out too fast and died in the second kilometer. And that was the end of any passing action.

It was a tough race. For one thing, all of us in front were running alone. There were no packs. There was just a string of runners separated by around 15-20 feet each. The turns were frustrating and mentally draining. At some point in the middle of the race I settled for second place women’s and then things kind of went south from there from a mental standpoint. I knew the nature of the course was going to prevent me from running as well as I could have normally, so I found myself taking an, “Eh, why bother?” attitude. I was totally drifting off in the fourth kilometer (my slowest at 4:25) and then rallied for the last one and got back down to 4:12 territory despite the sharp turns and insane hill. But it was kind of depressing to see 21:15 on the clock when I came through. My PR is 21:12. I couldn’t find four seconds in there? I could have if I’d tried harder. I also wonder if I ran too far and too fast on Thursday (7 miles at 8:26 avg). In the past I’ve taken the day off two days before the race. I will do that before the 5 miler I have scheduled for a week from tomorrow.

This is one of three 5K races I have scheduled leading up to Houston. The primary purpose of these races is just to get some practice racing the 5K. I am very shaky in terms of knowing how it’s supposed to feel. But these races are also good gauges of where I am fitness-wise. Despite a disappointing clock time, I’m happy with the effort today and I do think I’ve gained some speed endurance in the past six or so weeks of training. I have seven more weeks to work at it.

Splits: 4:16, 4:03, 4:16, 4:25, 4:14

My watch read 3.12 miles, so I did a stellar job of hitting the tangents today. Either that or the course was short!

Sri Chinmoy may be familiar to some of you runners out there, but more as a creator of ultra running events than as a religious leader. (That Wikipedia page is worth a look; you will learn, among other “facts,” that he painted 200,000 paintings and lifted celebrities like Susan Sarandon and Sting over his head.) His organization is best known for their “self-transcendence” series of races in Queens. These races are, frankly, insane. They hold races that go on for 6 and 10 days, respectively — in Corona Park — running as much as possible, on as little sleep as possible, to accumulate as many miles as possible. But the crowning achievement in insanity is their 3,100 mile race, which takes place over many weeks in summer and is run around a single block in Queens. The block is circled 5,649 times, to be exact.

Yes. Runners are crazy.

Training: Nov 13 – 19

This week featured two workouts (planned) and two days off (one of them unplanned). I had to cut back on the first workout since my back was still iffy. I had planned to do 4×10 mins at tempo pace on Sunday, but it took me about 5 miles to feel good on the run. But by that time it was too late to start doing that much tempo work. So I slashed it in half. Doing some work is always better than doing no work.

I should note that last week’s back issues put the kibosh on doing any major weight work. Then an out of town guest (nephew Joe!) put paid to any plans to do gym visits while here’s here. So, with Thanksgiving and a race, I probably won’t get back to weights until after 11/26. But I will get back to it.

The next day, on Monday, I still had speed in my legs and ran a very zippy recovery run. Then I took Tuesday off, my planned rest day for the week. On Wednesday I was zippier still, ripping through a 7 mile recovery effort in 8:18 — a pace that was moderate effort run pace a mere 9 months ago or so. That felt great.

On Thursday I headed back up to Edgemont track, which I had mostly to myself for the first half of the workout, then just a few walkers who stayed out of my way. It was a tough day for a workout. Cold and quite windy. I had a bracing 20 mph wind that was a total to near-total headwind for about 150m of each 400m lap. The workout was a “ladder” session, with lots of 200s, some 400s, a single 800, then back down to the 400s and 200s. All repeats were at mile race pace (or, as was the case today, mile race effort).

I love running 200s, and this time around I arranged those so I had either a side- or tailwind. I had to adjust target times give the wind, but I didn’t do too badly. And things were very consistent. Splits:
40, 45, 42, 44, 90, 94, 3:15, 92, 91, 42, 44, 45, 41

Then I got a 90 minute massage, which revealed major problems in my neck, shoulders, calves and — no surprise here — lower back. I need to go back, but not until after a race on the Saturday after Thanksgiving. Naturally, I have Thanksgiving and, possibly, day after Thanksgiving social plans. It will take a steely discipline and extreme fortitude not to eat and drink myself silly. I do want to perform well on Saturday since it’s a flat 5K course. I have no clue how much speed endurance I have right now, but I’d be delighted if I could hold anything around a 6:40 pace, conditions permitting.

On Friday I was back doing slower recovery miles, 5 miles at a 9:45 crawl. Very tired.

Then on Friday evening I had my second experience with post-French cuisine gastrointestinal distress. Got home at 1 am, having felt not quite right driving home. By 2 am my bowels were rebelling. By 3 am the puking had begun. And so the tag teaming continued early into Saturday morning, finally easing off around 5:30, when I fell into a dead sleep for 3 hours. There was to be no running that day.

I suspect I’m allergic (or “food intolerant”) to either duck or escargot (“snails”). Both of these foods figured into my last expulsionfest in March as well as Friday’s technicolor extravaganza. I will, with some sadness, probably never eat either of these two foods again.

With the post-foodpocalypse day of rest, the week was a light one in terms of mileage. That’s fine. Despite a stomach feeling like it had been spindled, I went out and ran a fastish 9 miler, followed by an outstanding tempo session this morning. I’m feeling very good about my training these days. But we’ll truly see its value (or not) on Saturday, when I go out and run a race of the distance for which I’m training. If it doesn’t work where the rubber hits the road, then it’s back to the drawing board.

Just one gear note: I needed a new mid-layer, since my old Mountain Hardware zip-ups (which I love) are getting so faded and frayed. On a lark I bought this one, a wool/synthetic mix from Nike for $80. This shirt is fantastic. So many nice details. For one, it has a little zip pocket, which is useful. It also has robust hand warmers — little concealed finger-covering flaps that are hidden in the sleeves. Very effective for keeping hands warm a the start of a run. The neck closes and is comfortable. Plus the cut is just right; it’s formfitting without feeling tight or binding. You just feel snug. It also means it’s a great shirt to wear walking about, under a coat. You do have to hand wash it because it’s wool. And hand dry it. Totally worth it. I like the blue. May need to try one of the other colors…

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