I haven’t posted anything about my training (a term I’ve used loosely lately) for nearly two months. Running has not been at the forefront during this time, to say the least. But I have been doing something resembling training, if only to try to retain the 5K fitness I spent months carefully crafting in preparation for Houston.
In the weeks since my dad died I’ve run an average of around 28 mpw. That’s not terrible. Starting about a month ago I was back to two workouts a week most weeks. I ran the Cherry Tree Relay and didn’t do half bad (somewhere between 23:00-24:00 for 3.33 miles; I wasn’t timing myself). Three tempo runs, two speed workouts. Not exactly stellar, but I’ve made an effort. I took four days off last week. I was exhausted.
Today I raced Coogan’s and came in 12 seconds faster than last year. I’d liked that to have been 1:12 faster, but you can’t have everything.
During this time I’ve considered what I want to do with my spring and summer in terms of running. I liked 5K training in the fall and winter. It seemed logical to target another 5K in the early summer and then do another 12-14 week buildup for the Fifth Avenue Mile. But then I started registering for NYRR club points races. This despite my bitching about not wanting to run all those Central Park races. But something’s wrong with me. I can’t stop myself.
I’m not going to race nearly every club points race like I did last year (or, at least, that’s what I’m saying now). But it seemed crazy not to register for the Scotland 10K. Then the Mini 10K registration opened and well, it’s got so much history. How could I not race that one too? In fact, I may as well make that my goal race since I’ve got 14 weeks to prepare for it. There’s a newish race up here in the northern hinterlands, the 2nd Annual Bill Fortune Memorial Run (put on by Rockland Road Runners) on May 20th. That one’s around Rockland Lake, which is flat, if a little narrow. It appeals to me because it consists of a 5K and a 10K. So I can always wait and see which distance I feel like racing when the day comes.
I am returning to Jack Daniels’ Running Formula for training guidance and I am reminded that his plan for the 5K and 10K is the same. It’s the “5K-15K training” chapter. You see where this is going, right? I may as well train for a 10K since I’m now registered for two of them. Which is easy because I’ll also be training for the 5K.
The other decision I’ve made is to skip the Vermont Green Mountain Relay, much as I enjoyed the experience two years ago. I have long suspected that the combination of racing the Mini 10K all out, followed by the brutal requirements of that relay (three races over 24 hours, lots of hills and — during that year — a horrible heat wave), followed by hard training is what may have pushed me over the edge into a bad injury. I won’t be trained for that race on the current program, nor do I want to head into mile training exhausted, so that one’s a no go this year.
I’ll stick with two hard workouts (or one workout, one race) per week since it’s kept me uninjured since July. I’m designing my mileage to be relatively low: 45 max to start out with, but I’ll push it into the 50s if it doesn’t exhaust me. Aside from the 10K races, I’ve got a few much shorter competitive efforts planned as well. I’m sick of being a purist. So I’ll race stuff I’m not trained specifically for. Next weekend I’m running the 2 Mile, along with the 800m leg of the Distance Medley Relay, at the McCarren Track Classic (I like how it’s called “classic” even though this is the first year). Then the Scotland 10K a month later. Then the Rockland Lake race, although I may try to find something else in there since it’s six weeks between those two races. Then the Mini 10K three weeks after that. For June and July I’ll probably do two of the Icahn Tuesday night series races and, finally, the Van Cortlandt 2×2 Relay, although I don’t yet know with whom I’ll race.
Training starts in earnest this week. The other order of business is to find a gym closer to home so I can get back to pumping iron. That’s next weekend’s project.
It feels very good to be racing and training again.