Beauty of the track

Never thought I'd think of the track fondly. It hasn't been so many years ago that I hated it. That may be a little harsh, but definitely a strong dislike. Perhaps, it was because I pulled a groin climbing the fence to get onto the track. I've even gone so far as to mark out 100 meter increments on the quarter mile stretch of road in front of the the high school where the track was located.

This mornings workout was my second Jack Daniels workout in my six week quest to sharpen up for a fast 5k. The first effort on Wednesday was a bust. The workout was pretty simple.

2 x 2 miles at T pace

3 x 800 meters at I pace

3 x 400 meters at R pace

The 2 x 2 miles at T pace went really well. Not hard to get on the right pace with the GPS and then just ride it out for 2 miles. Recover and repeat. No problem. (also didn't hurt that my VDOT put this pace at 6:51, marathon pace only a few months back) The problem was the 800 meters at I pace on the road in the dark. Went out to fast, (story of my life) and then gasping through eternity, only to find out I've only gone a quarter mile. One more quarter at that pace wasn't happening. Bleah. Tried a couple more times, but still couldn't get it to work. Just slogged it back home after regrouping with the W brothers after they had finished their workout.


Today's workout was a solo effort. Couple of the guys headed over to Saddle Drive for some hill repeats, it was the track for me. May also have helped that the workout started out with fast stuff, a little slower effort and then back to the fast stuff.

4 x 200 Meters R pace

4 x 1,000 meters I pace

2 x 400 meters R pace

Two things really made this effort work. Being honest with the VDOT and the track. I used last weeks 5k effort chasing the fast guys and BQ1 as my basis for the 50 value. This seems to be about my starting point most years. I've tried to start out at a level higher and it didn't work. This table gives the VDOT. 

Using the track instead of the road is huge. For me, it's being able to see how much more distance is left in the current repetition. Plus, being able to look at the watch at 100 meters and know, to fast or to slow. I try not to look at the watch anymore after that, only to make sure I'm still on pace. Only wish some of the guys would come out to the track. That makes the effort even easier. Either chasing the fast guys, or trying to keep someone from catching me. The efforts just seem different with more bodies on the track.

I've run a couple of races where the finish is on the track. Actually they're both in Murfreesboro, the Boro Dash and the Middle Half. One's a 4 mile turkey trot and the other a half marathon. Not much speed left at the finish of the half, but still something left after 4 miles. Especially, if you're trying to chase down another runner. Shot of me getting out kicked by someone a lot younger than me.

Running mistake number 99, give or take

Lot's of times I don't think actions all the way through. Sunday, I decided to go caffeine free. Why? I don't know, the fast guys don't drink coffee. I'm not willing to go to the extremes they do with their diets, damn sure not going to give up my beer. Coffee, no biggie, right?

Didn't seem like it Monday morning. Slept in and didn't go for my run. (stopping the running streak sure makes taking days off easy) Drank a cup of green tea and I was good to go. By 10:30, I only had a dull headache. By afternoon, when I was normally sipping that 3rd cup of coffee on the day, the dull ache was increasing. Still, manageable, no pain no gain. The first day has got to be the worst.

Don't know if it was the wind last night or the lack of caffeine. I woke up at least 4 or 5 times during the night. Met the guys for our morning run and my head was pounding. Supposed to run a workout, but the wind was just to strong. (19 mph with 27 mph gusts) Anyway, I felt like crap. Got back to the house and brewed up a pot of coffee. Guess, I'm just weak. I'll keep the coffee.

Relay Rutherford

I've always wanted to run in a relay race. What's better than running one in my own backyard. May 12th is the date. It supports a great cause, the Juvenile Diabetes Research Foundation.

Relay Rutherford is a 55 mile team relay running event that crosses Rutherford County, starting in Eagleville and ending in Smyrna. Teams consist of 5 or 10 members and runners can swap out as many times as needed during the race at the designated check-points. The event is being sponsored by Fleet Feet Murfreesboro and Leadership Rutherford. Proceeds benefit Juvenile Diabetes Research Foundation.

Here's a link to my donation page, should you wish to donate.

Rain and running smart

Rain finally got here this morning. Kinda hoped the guys wouldn't show up for our Sunday long run. Pulled into the lot at LBC and as usual, they were waiting on me. Would have actually been on time, but couldn't decide whether or not to go with the tights or shorts. Rain and 39 degrees, so the shorts won out. But, I did wear the calf sleeves. 

Didn't count on the wind. First couple of miles into the wind weren't fun. Glad to make the turn into the treeline and get some relief from the wind for a few miles. Rain never let up the whole way, actually picked up intensity the last couple of miles. Nice easy pace, except for one mile where I got a wild hair up my ass and decided to run a marathon pace mile. (just to see if it was doable, it was) Even though I felt like keeping it going; I wisely stopped and waited for the guys to catch back up. No use racing a recovery day.

Trying to lay out my training for the next few weeks. Something like this, is whats worked in the past. Straight out of Jack Daniels and what worked for the Boulevard Bolt.

2 x 2 miles at T

3 x 800 meters at I

3 x 400 meters at R

12 miles on the day

4 x 1,000 Meters I

4 x 200 meters R

3 x 400 meters R

12 mile long run, 41 miles for the week 2 days off

20 minutes at T

3 x 400 meters at R

2 x 1 mile at T

8 miles on the day

6 x 200 meters R

3 x 1,000 meters I

3 x 400 meters R

7 miles on the day

13 mile long run, 37 miles on the week 3 days off (what the hell?)

2 x 2 miles at T 7:05 pace

1 x 800 meters at I 3:14

2 x 400 meters at R :91

2 x 2 miles at T 7:05

12 miles on the day (pretty slow paces, huh)

45 minutes at T 7:05 pace

6 x 200 meters R :45

10 miles on the day

13 mile long run, 51 miles on the week, one day off (that’s more like it)

4 x 200 meters R

2 x 400 meters R

3 x 1 mile T

1 x 1,000 meters I

4 x 200 meters R

10 miles on the day

6 x 1,000 meters I

4 x 200 meters R

8 miles on the day

12 mile long run 46 miles for the week, one day off

4 x 1 mile T 7:00 pace

6 x 200 meters R :45

9 miles on the day

40 minutes at T 7:08,7:01,7:04,7:05,7:00 (seems slow now)

4 x 200 meters at R :45

10 miles for the day

14 mile long run, 45 miles for the week 2 days off

4 x 1,200 meters T 7:05

4 x 200 meters :45

8 miles for the day

Monday off, Tuesday speed workout (above), Wednesday 4 easy, race on Thursday.

Looks like I was using a VDOT of 47,48. Right were I'm at now (2007). Target VDOT is 52,53. About were I was for the Flying Pig.

Even the VDOT ?

Piggybacked on the fast guys workout this morning. They're in the homestretch for their training for their next marathon. Think their workout was 4 x 5k at marathon pace, picking up the pace with each repeat. I thought it would be a good opportunity to simulate a 5k race. BQ1 joined us as well.

Pace felt really comfortable for the first mile. The second mile wasn't as comfortable, but still doable. Stayed with the guys and focused on not losing contact. The third mile was all about trying  to stay connected to the group. Lost contact, but didn't cave as normal. Just tried to maintain the turnover and not go completely anaerobic. Only fell a few seconds off the guys. Splits were 6:24, 6:25, 6:31.

I'll equate that to about a 20:00 5k. Or a 50 VDOT. Not quite were I need to be but a little better than I thought. Still like to lower it to around 53. That's where it's been for all of my PR's the last couple of years. Odd or coincidence that my VDOT is the same as my current age?

Stopped the streak

Set the alarm, same as usual 3:30 am. No plans to meet any of the guys in the herd this morning. Just another day of running. Snoozed it and went back to sleep. Tired of keeping the streak going. I'll let it end at 232 days.

Running streaks are pretty silly anyway.  I've stalked some of the logs of the streakers on Running Ahead. Whoopity shit times for most of them. (yeah, I'm no speed demon) Plus, come on, running one mile. Why even bother putting on your shoes. Guess that's why I came up with 4 miles per day for my minimum. Hell, it could be any arbitrary number. Only person that it matters to is the streaker. Or the person who's been streaking for 30 to 50 years and makes the news when they die or their streak ends.

At least this time, I wasn't forced to stop because of a injury. Only reason I started this streak was to try and get back into shape after breaking my collarbone. Mission accomplished. What it hasn't really done is make me faster. It isn't like I'm not training to get faster. It must be the workouts aren't what I need. More race specific, with the right balance of miles to peak at the right time.

Time to go back to the Jack Daniels program. That's the training that has lead to some fast times for 5k's and the annual turkey trot race.

Maybe, I'm just grumpy because I didn't run this morning.

over the hill

11 Random Things

Saddened to hear of the passing of David Hall of Lighting 100. 

Got tagged by Lisa, so here we go. Usually don't do this kind of stuff. Started this response a week ago and still haven't finished it. I'll just throw it out at my stopping point and leave it at that.

Here are the Rules.

You must post 11 random things about yourself.
Answer the questions set for you in your tagger's post.
Create 11 new questions for the people you tag to answer.
Go to their blogs and tell them you’ve tagged them
No stuff in the tagging section about "you are tagged if you are reading this." You legitimately have to tag 11 people!

11 Random things about me.

1. Lisa's blog got me started blogging a couple of years ago.
2. I'm an Air Force brat. Dad was a Major in the Air Force. I was in the Army Reserve for 6 years, enlisted.
3. First car was a 1965 Ford Fairlane
4. I owned a motorcycle for a few years, before I got tired of riding in the cold. It was Kawasaki 750.
5. I've dabbled in stained glass, water colors and photography.
6. No way I'm giving up my beer or meat. No crazy diets for me.
7. I take a multi-vitamin every day. Maybe it helps, maybe not.
8. I'll be 50 years old this month. Now I do feel old.
9. Fan of tattoo's.
10. Only 5 pounds heavier than in High School, but an inch taller.
11. Love old cars and motorcycles.

Here are my questions from Lisa.

1. How old were you when you started running?  26 years old. Quit smoking sometime in December after my last exam at MTSU and started running after that. All this 3 months before Darrell was born.

2. What motivated you to start running?  Dad was a runner. It was a good distraction from smoking.

3. Do you ever catch any flack from friends/family if you look at your running schedule before you say "Yes" to plans. (I have!)  Don't we all, at one time or another. Think its tolerated at different levels.

4. If $ were no problem, what race would you love to do, where & why? One of the big ultra's out west with the mountain views, climbs and descents. Leadville or Western States.

5. What is the biggest mistake you've ever done in a race? Really. I've blogged about all of the mistakes in marathons. Giving up, it's real easy to do. Tougher to muscle through bad patches in a race.

6. If you were told you had to choose between cake & ice cream OR running, which would you choose & why?  (I would choose running but I'd be depressed over no cake & ice cream for the rest of my life.) I can do without cake or ice cream. I'm a grumpy, old grouch if I don't run.

7. Which do you prefer, running in groups or alone? (I LOVE GROUPS, but sometimes being alone is so very welcomed!) For the last several years, it has been groups. Probably because the first several years were solo runs.

8. Which celebrity would you run with living or dead? Never thought about it and probably wouldn't even given the opportunity. Rather sit down and drink a beer.


9. If you've completed a marathon, how long do you typically wait to run again? The next morning. It makes a huge difference in the recovery.

10. Which seasons are your favorite & least favorite to run? (summer really sucks here!) Early fall, when the leaves are changing and falling, would be the favorite. Late winter is the least favorite, about this time of year, January-February.

11. What is your favorite sport to participate/watch other than track/running related sports? Football. I love to hate the Titans. When I was younger, it was the Colts, back when they were in Baltimore. The current version of the Colts, bleah.