Fuckin' ada! back to back 90 degree days,thank christ I'm out of Philla and the "Dog Days Of August" for 10 days between Aug 8th and the 17th for Lyon On Worlds!!!
Having taken care of business over 6 miles yesterday it was more of the same again today...I guess I should be delighted I'm in official taper mode and it's not 8 milers in this stiffling almost inferno type heat......NOT that 6 milers are that much better!
The plan originally was to make today a tempo run but the forecast was for 94 degrees{ it was actually 93 when I got out on the trusty Schuykill Banks and 91 on the inbound 3 miles ie hot enough!} I elected to just concentrate on getting the miles in....trust me the last thing I need is Heatstroke b4 Lyon and Worlds........
Thanks to Doug Murdoch I got access to an Exel Spread Sheet of the 88 M50 1,500m entries,my guess has been all along not all 88 will show up,there will be scratches due to illness and injury plus several runners are either doubling or even tripling but my guess is four heats of prelims on Aug 12th w/ the top three in each going through to Fridays final plus the four fastest losers making a sixteen man final.
Based on the spread sheet I'm ranked #20th w/ last years 4.21.4 time,factor in my recent 4.24.9 from Jacksonville I'm ranked #27.......HOWEVER I can see times from the top #16 that were used for seeding that aren't as fast on current World Rankings{not that everyone ranks their time it should be pointed out!} so it's debatable I could on a wing and a prayer make the final providing the Running Gods smile on me.
Another hot one on tap this evening,another 6 miler that's three nites of 6 milers..666....uh oh someone's playing my theme tune......
Thursday, July 30, 2015
Wednesday, July 29, 2015
Carry On My Wayward Son.....
Now that I've gotten my head back on straight{still working on the heart.....but that as they say is another story!} it's back to business w/ ye olde blog.
Sunday I knocked out an easy 12 miler to try and add some respectability to my weekly milage at 29 mpw.....and now for the the taper heading into Worlds.....
Monday ended up being a rest day as post work I had to swing by "Piggy Post Office" to pick up my connector plugs for Worlds as I need to be able to plug in my phone and Notebook while in London and Lyon.
Yesterday the plan was to hit the track post work at Temple's Geasey Field for what was billed as the first of my final six final repeats b4 getting on the plane to London next Friday enroute to Lyon and Worlds.
My first concern was my left calf,I felt I might've pulled or strained something waking up first thing Monday morning which has lead to "Captain Paranoia" on my shoulder since then telling me "damn man sucks to get an injury so close to Worlds" etc etc,I told the "Captain" in no uncertain terms to "shut up you tart!"
It's still a little tender to touch but thanks to regular doses of "Icy Hot" and doubling up on my leg sleeves I'm able to not only walk on it but run also.....even if yesterday at the track was short lived....
Granted the track is part of Temple's campus but classes don't begin till September right? so excuse me for feeling a tad aggrived when I was politly asked to vacate said track at 1,500m into my 5 lap warm up by campus security as a bunch of temple students were about to start running.
Can't be the track team Temple suspended their track programme about eighteen months ago so maybe it'd their football team....either way it looks like I'm screwed for midweek intervals either side of Worlds........
Glass half full my calf held up and upon returning home I went out and knocked out 5 miles out and back along the river/Schuylkill Banks.
I'm a tad miffed re Geasey Field being off limits,as far as Worlds go I've probably gotten all my speed work in,frankly I'm not going to much if any faster in the remaining two weeks b4 the 1,500m prelims.....however post Worlds and pre 5th Avenue Mile I'm looking at mid week hill repeats and Saturday track intervals,maybe by late October track access at Geasey Field won't be an issue on a week nite........
Sunday I knocked out an easy 12 miler to try and add some respectability to my weekly milage at 29 mpw.....and now for the the taper heading into Worlds.....
Monday ended up being a rest day as post work I had to swing by "Piggy Post Office" to pick up my connector plugs for Worlds as I need to be able to plug in my phone and Notebook while in London and Lyon.
Yesterday the plan was to hit the track post work at Temple's Geasey Field for what was billed as the first of my final six final repeats b4 getting on the plane to London next Friday enroute to Lyon and Worlds.
My first concern was my left calf,I felt I might've pulled or strained something waking up first thing Monday morning which has lead to "Captain Paranoia" on my shoulder since then telling me "damn man sucks to get an injury so close to Worlds" etc etc,I told the "Captain" in no uncertain terms to "shut up you tart!"
It's still a little tender to touch but thanks to regular doses of "Icy Hot" and doubling up on my leg sleeves I'm able to not only walk on it but run also.....even if yesterday at the track was short lived....
Granted the track is part of Temple's campus but classes don't begin till September right? so excuse me for feeling a tad aggrived when I was politly asked to vacate said track at 1,500m into my 5 lap warm up by campus security as a bunch of temple students were about to start running.
Can't be the track team Temple suspended their track programme about eighteen months ago so maybe it'd their football team....either way it looks like I'm screwed for midweek intervals either side of Worlds........
Glass half full my calf held up and upon returning home I went out and knocked out 5 miles out and back along the river/Schuylkill Banks.
I'm a tad miffed re Geasey Field being off limits,as far as Worlds go I've probably gotten all my speed work in,frankly I'm not going to much if any faster in the remaining two weeks b4 the 1,500m prelims.....however post Worlds and pre 5th Avenue Mile I'm looking at mid week hill repeats and Saturday track intervals,maybe by late October track access at Geasey Field won't be an issue on a week nite........
Even In The Dark,Forde Finds The Podium......
Following Thursday mornings 800m final it was back to the track Friday for the 1,500m.
In a lot of respects it's not unlike the old Masters Nationals schedule,800m final Saturday,1,500m final Sunday I guess I got spoilt last year having a couple of days rest inbetween the 800m final on Thursday and the 1,500m final Sunday.
My biggest fear was getting the race in,Florida being florida in the summer heavy rain and thunder and lightning were on the forecast Friday evening and if Thursday was anything to go by where they were forced to reschedule the 5,000m to the following morning then I'd be up shits creek given I had a 9.20am flight..........
W/ a 7pm start time listed my plan was 15 min jog/warm up at 6.15pm followed by 15 mis of stretching till 6.45pm b4 picking up my hip and chest # and heading to the top of the back straight to the starting line......oh the "best laid plans of mice & men"!!!
Just as I wrapped up my warm up the heavens opened follwed by a free firework show of thunder & lightning..........
USATF protocoll is a half hour delay after the first crack of lightning so now we were in a "holding pattern" waiting to see if the weather would improve and if we could continue.......
Clutching my stuffed Eyore my pre race good luck charm in my spike bag I hoped for the best,rain and a quote unquote "blustery day" I could work w/.....God "moving the furniture around upstairs" ie thunder & lightning.....that would be an issue.......
Eventually we were given the all clear to run and little by little the races b4 me were called to the starting line and gotten underway,come 8.20pm the M50 1,500m was due to go off.
15 of us a decent number of runners for the "metric mile" stood around the starting line and after a brief recall we were back in the set position waiting for the gun to go off.....
From the gun former UNF{University North Florida} alum Dan Monteau took up the pace followed by myself and seasons leading M50 1,500m time Doug Murdoch,I'm sure there were other runners behind me but to be 100% honest my focus was what was going on infront and next to me not behind me!
While Doug was the "X Factor" I respected his 4.27. time period...muchless it was 3 seconds faster than the 4.30.64 I'd ran back in May but I knew all about Dan Monteau.
Dan had kept me off the podium in the 1,500m in Lisle 2012 his 4.18.08 won him the bronze where as my 4.18.62 was the first time Outdoors I'd failed to make the podium plus Dan was the 2014 Indoor Mile champion from Boston so it wasn't like I didn't know what I was up against!
Sadly the running clock at the finishline was off when we came through 300m....not that I think it would've made any difference the "dye had been well and truly cast" Dan was going to make it quick and I was happy to run along w/ him as we splashed our way around the track.
At 700m I took the lead,remembering a comment about the 1,500m being a race of two halves the opening 700m and the closing 800m.....so much for waiting till 200m to go to take the lead.....not that it lased long after 100m Dan reclaimed the lead and the inside of lane 1 w/ me perfectly positioned on his shoulder.
3.12 at the bell there wasn't time to do the "mental math" as to pace but you figure we'd go through 1,200m in 3.30 that'd be 70 seconds per lap pace which is brisk enough but fitting for a National Championship final.....and good prep for upcoming Worlds.
Down the back straight Doug went by me and I foolishly glanced over my shoulder to see where 4th was,as in yesterdays 800m I had a 5 second cushion over 4th and maybe on both occassions I figured I'd done enough to get on the podium rather than dig deep to try and claim silver or gold......not that I'm sure I could've caught Dan or Doug{and I'm not just saying this cos we're Facebook friends and they'll probably read this!!!}the truth was coming in w/ low expectation levels to begin w/ and only a 4.30.64 time for the season bronze w/ 250m to go seemed pretty fuckin' awesome right about now!
Gold for Dan in 4.22.28,silver for Doug in 4.23.12, bronze for yours truly in 4.24.95.
A mix of emotions after crossing the line,elation at getting on the podium,disappointment at maybe running Dans race and not my own,kicking myself for "settling for bronze" two days in a row but relife at being able to handle a fast pace high tempo race the like of which I fully expect myself and Doug to have to run in prelims in Lyon in 19 days time if we're to reach the August 14th final.
My 1,500m medal haul at Nationals now reads as follows:
Orono 07-Silver
Spokane 08-Gold
Sacramento 10-Silver
Winstom Salem 14- Gold
Jacksonville 15- Bronze
God willing next summer in Grand Rapids Michigan I can add to the tally and contiue to build my legacy
In a lot of respects it's not unlike the old Masters Nationals schedule,800m final Saturday,1,500m final Sunday I guess I got spoilt last year having a couple of days rest inbetween the 800m final on Thursday and the 1,500m final Sunday.
My biggest fear was getting the race in,Florida being florida in the summer heavy rain and thunder and lightning were on the forecast Friday evening and if Thursday was anything to go by where they were forced to reschedule the 5,000m to the following morning then I'd be up shits creek given I had a 9.20am flight..........
W/ a 7pm start time listed my plan was 15 min jog/warm up at 6.15pm followed by 15 mis of stretching till 6.45pm b4 picking up my hip and chest # and heading to the top of the back straight to the starting line......oh the "best laid plans of mice & men"!!!
Just as I wrapped up my warm up the heavens opened follwed by a free firework show of thunder & lightning..........
USATF protocoll is a half hour delay after the first crack of lightning so now we were in a "holding pattern" waiting to see if the weather would improve and if we could continue.......
Clutching my stuffed Eyore my pre race good luck charm in my spike bag I hoped for the best,rain and a quote unquote "blustery day" I could work w/.....God "moving the furniture around upstairs" ie thunder & lightning.....that would be an issue.......
Eventually we were given the all clear to run and little by little the races b4 me were called to the starting line and gotten underway,come 8.20pm the M50 1,500m was due to go off.
15 of us a decent number of runners for the "metric mile" stood around the starting line and after a brief recall we were back in the set position waiting for the gun to go off.....
From the gun former UNF{University North Florida} alum Dan Monteau took up the pace followed by myself and seasons leading M50 1,500m time Doug Murdoch,I'm sure there were other runners behind me but to be 100% honest my focus was what was going on infront and next to me not behind me!
While Doug was the "X Factor" I respected his 4.27. time period...muchless it was 3 seconds faster than the 4.30.64 I'd ran back in May but I knew all about Dan Monteau.
Dan had kept me off the podium in the 1,500m in Lisle 2012 his 4.18.08 won him the bronze where as my 4.18.62 was the first time Outdoors I'd failed to make the podium plus Dan was the 2014 Indoor Mile champion from Boston so it wasn't like I didn't know what I was up against!
Sadly the running clock at the finishline was off when we came through 300m....not that I think it would've made any difference the "dye had been well and truly cast" Dan was going to make it quick and I was happy to run along w/ him as we splashed our way around the track.
At 700m I took the lead,remembering a comment about the 1,500m being a race of two halves the opening 700m and the closing 800m.....so much for waiting till 200m to go to take the lead.....not that it lased long after 100m Dan reclaimed the lead and the inside of lane 1 w/ me perfectly positioned on his shoulder.
3.12 at the bell there wasn't time to do the "mental math" as to pace but you figure we'd go through 1,200m in 3.30 that'd be 70 seconds per lap pace which is brisk enough but fitting for a National Championship final.....and good prep for upcoming Worlds.
Down the back straight Doug went by me and I foolishly glanced over my shoulder to see where 4th was,as in yesterdays 800m I had a 5 second cushion over 4th and maybe on both occassions I figured I'd done enough to get on the podium rather than dig deep to try and claim silver or gold......not that I'm sure I could've caught Dan or Doug{and I'm not just saying this cos we're Facebook friends and they'll probably read this!!!}the truth was coming in w/ low expectation levels to begin w/ and only a 4.30.64 time for the season bronze w/ 250m to go seemed pretty fuckin' awesome right about now!
Gold for Dan in 4.22.28,silver for Doug in 4.23.12, bronze for yours truly in 4.24.95.
A mix of emotions after crossing the line,elation at getting on the podium,disappointment at maybe running Dans race and not my own,kicking myself for "settling for bronze" two days in a row but relife at being able to handle a fast pace high tempo race the like of which I fully expect myself and Doug to have to run in prelims in Lyon in 19 days time if we're to reach the August 14th final.
My 1,500m medal haul at Nationals now reads as follows:
Orono 07-Silver
Spokane 08-Gold
Sacramento 10-Silver
Winstom Salem 14- Gold
Jacksonville 15- Bronze
God willing next summer in Grand Rapids Michigan I can add to the tally and contiue to build my legacy
Tuesday, July 28, 2015
On The Podium.....
When it comes to the 800m at Masters Nationals I'm no rookie,Charlotte 06,Orono 07,Spokane 08,Sacramento 10,Lisle 12,Winston Salem 14.
W/ the notable exception of my debut season in Charlotte 06 I'd made the podium everytime and carried a 1 Gold, 3 Silver and 1 Bronze record coming into Jacksonville....it was a record I was desperate to continue......w/ the key word desperate.
Due to Worlds 3weeks after Nationals this year I had to switch things up this year,normally my M O for Nationals is 6 races leading upto Nationals{if possible 3 x 800m 3x mile/1,500m} and a three week taper......however that wasn't possible this time out and I arrived in Jacksonville a little leg weary and low on confidence.
My lone 800m race was a disappointing 2.13.6 back on June 20th and learning a valuable lesson from last years 800m debarcle I went w/ my "best time in the last two years" last years 2.09.8 and submitted that as my seed time......I wasn't getting screwed and put in the non seeded heat this year......though in fairness w/ hindsight my 2.13.6 would've gotten me into the seeded heat.however "once bitten twice shy"....
Conditions were hot and sunny for the 9.30am race,my one concern was racing that early,I'd already fared badly once this season w/ an early morning race but that was in fairness a local rinky dink road mile.....this was USATF Masters Nationals,in a non WMA year the apex of the season in my humble opinion......
An eight man final,it's been a while since I've had that experience,I drew lane 3 w/ Bill Mason in 1,David Bailey in 2,David Bynoe in 4,Derek Ferman in 5,Jim Watts in 6,Derek Larner in 7 and Dan Bergeson in 8.
I last raced Bill Mason in Lisle in 2012,David Bailey in Winston Salem last year,David Bynoe in Winston Salem indoors in March,Derek Ferman was new to me,Jim Watts in Sacramento 2010,Derek Larner last year in Winston Salem and finally Dan Bergeson indoors in Winston Salem in March.
From the gun Bill Mason made up the stagger on me and by the time we broke at the top of the back straight Dan Bergeson had worked his way onto Bills shoulder,then came a gap b4 Watts and Bynoe followd by me and Larner.
Going in my plan was to lay off the opening pace given my acute plack of confidence but at 200m I knew IF I didn't get off the rail and around Watts,Bynoe and Larner Mason & Bergeson would be in another zip code so rather than wait for a gap to open up I cut my stride,swung wide into lane 3and swept by Jim,Davis and Derek......third at the bell.
I had no idea of my split or the pace,post race I discovered the leaders went through in a staggering 61 seconds so my guess would be 62/63 seconds.
Down the back straight I closed the gap on the leaders,based on our Indoor 800m battle this year my guess was Dan would make his move at 200m....
As I tried to wrestle second away from him Dan had other ideas and then made his move....which forced the long striding Bill Mason to make his move around the turn w/ 150m to go the medals were decided......
Gold for Bill Mason in 2.06.80,silver for Dan Bergeson in 2.08.13 and bronze for yours truly in 2.08.78.
Not only had I gotten on the podium I'd also ran my fastest 800m since Lisle 2012 when I ran 2.06.12 to win silver,no too shabby for a guy low on confidence and w/ only one sub par outdoor 800m under his belt all year!!!.
Outside of the Greater Philadelphia Track Club Pentathlon on Aug 30th I probably won't do another 800m this season but rest assured come Sept 29th when I resume repeats and begin the long haul for the 2016 season I'll be doing my best to get 800m sharp,when it comes to Grand Rapids Michigan next summer I hope to challenge for Outdoor 800m medal #7......
W/ the notable exception of my debut season in Charlotte 06 I'd made the podium everytime and carried a 1 Gold, 3 Silver and 1 Bronze record coming into Jacksonville....it was a record I was desperate to continue......w/ the key word desperate.
Due to Worlds 3weeks after Nationals this year I had to switch things up this year,normally my M O for Nationals is 6 races leading upto Nationals{if possible 3 x 800m 3x mile/1,500m} and a three week taper......however that wasn't possible this time out and I arrived in Jacksonville a little leg weary and low on confidence.
My lone 800m race was a disappointing 2.13.6 back on June 20th and learning a valuable lesson from last years 800m debarcle I went w/ my "best time in the last two years" last years 2.09.8 and submitted that as my seed time......I wasn't getting screwed and put in the non seeded heat this year......though in fairness w/ hindsight my 2.13.6 would've gotten me into the seeded heat.however "once bitten twice shy"....
Conditions were hot and sunny for the 9.30am race,my one concern was racing that early,I'd already fared badly once this season w/ an early morning race but that was in fairness a local rinky dink road mile.....this was USATF Masters Nationals,in a non WMA year the apex of the season in my humble opinion......
An eight man final,it's been a while since I've had that experience,I drew lane 3 w/ Bill Mason in 1,David Bailey in 2,David Bynoe in 4,Derek Ferman in 5,Jim Watts in 6,Derek Larner in 7 and Dan Bergeson in 8.
I last raced Bill Mason in Lisle in 2012,David Bailey in Winston Salem last year,David Bynoe in Winston Salem indoors in March,Derek Ferman was new to me,Jim Watts in Sacramento 2010,Derek Larner last year in Winston Salem and finally Dan Bergeson indoors in Winston Salem in March.
From the gun Bill Mason made up the stagger on me and by the time we broke at the top of the back straight Dan Bergeson had worked his way onto Bills shoulder,then came a gap b4 Watts and Bynoe followd by me and Larner.
Going in my plan was to lay off the opening pace given my acute plack of confidence but at 200m I knew IF I didn't get off the rail and around Watts,Bynoe and Larner Mason & Bergeson would be in another zip code so rather than wait for a gap to open up I cut my stride,swung wide into lane 3and swept by Jim,Davis and Derek......third at the bell.
I had no idea of my split or the pace,post race I discovered the leaders went through in a staggering 61 seconds so my guess would be 62/63 seconds.
Down the back straight I closed the gap on the leaders,based on our Indoor 800m battle this year my guess was Dan would make his move at 200m....
As I tried to wrestle second away from him Dan had other ideas and then made his move....which forced the long striding Bill Mason to make his move around the turn w/ 150m to go the medals were decided......
Gold for Bill Mason in 2.06.80,silver for Dan Bergeson in 2.08.13 and bronze for yours truly in 2.08.78.
Not only had I gotten on the podium I'd also ran my fastest 800m since Lisle 2012 when I ran 2.06.12 to win silver,no too shabby for a guy low on confidence and w/ only one sub par outdoor 800m under his belt all year!!!.
Outside of the Greater Philadelphia Track Club Pentathlon on Aug 30th I probably won't do another 800m this season but rest assured come Sept 29th when I resume repeats and begin the long haul for the 2016 season I'll be doing my best to get 800m sharp,when it comes to Grand Rapids Michigan next summer I hope to challenge for Outdoor 800m medal #7......
Catch Up......I'm more of A HP Brown Sauce Guy Myself......
Ok so b4 I start to wax lyrical about the 800m and 1,500m at Nationals allow me to fill in the blanks between my last entry and then..........................
Following my last run on July 2nd I ended up taking a 12 day rest period in the all encompasing "week 9" grace period as I felt ran down both mentally and physically.
The less said about my July 14th mile at Ft Washington the better,hardly the moral boosting race I had hoped for and only a 4.51 mile to show for my efforts,a bad evening all round that had me not only questioning my chances of a podium finish at Nationals but also if I'f advance thro the prelims at Worlds........these were as the saying goes dark times......
An easy untimed 8 miler two days later helped lift the gloom a little but between low confidence, hot and humid conditions and a personal issue pulling me off my square I blew off my final repeat the weekend b4 Nationals.
I had to grind out a 5 miler on Sun July 19th in hot and humid conditions b4 back to back easy 4 milers on Mon July 20th and Tue July 21st.....I was NOT brimming w/ confidence when the alarm went off at 3am on Wednesday July 22nd as I made my way to Jacksonville,most years my minimum requirement for Nationals is to come away w/ 2 bronze medals.......this year I felt I'd be lucky to come away w/ a pair of bronze medals............
TO BE CONTINUED..........
Following my last run on July 2nd I ended up taking a 12 day rest period in the all encompasing "week 9" grace period as I felt ran down both mentally and physically.
The less said about my July 14th mile at Ft Washington the better,hardly the moral boosting race I had hoped for and only a 4.51 mile to show for my efforts,a bad evening all round that had me not only questioning my chances of a podium finish at Nationals but also if I'f advance thro the prelims at Worlds........these were as the saying goes dark times......
An easy untimed 8 miler two days later helped lift the gloom a little but between low confidence, hot and humid conditions and a personal issue pulling me off my square I blew off my final repeat the weekend b4 Nationals.
I had to grind out a 5 miler on Sun July 19th in hot and humid conditions b4 back to back easy 4 milers on Mon July 20th and Tue July 21st.....I was NOT brimming w/ confidence when the alarm went off at 3am on Wednesday July 22nd as I made my way to Jacksonville,most years my minimum requirement for Nationals is to come away w/ 2 bronze medals.......this year I felt I'd be lucky to come away w/ a pair of bronze medals............
TO BE CONTINUED..........
Friday, July 3, 2015
Fatigue......The Other F Word......
We all know I'm more than well versed in the "dark arts" when it comes to the F word,F bomb,yes when in full flight this born again black hearted celtic pagan could make a Sailor blush w/ his choice of language which has been known to be more colourful than Finnian's Rainbow......what can I say I like to express myself!!!!!
However,Wednesdays F word was actually fatigue,while Ultravox told us to "Reap The Wild Wind" Wednesdays 8 miler told me what I already knew,running 46 miles over eight days w/ only one day off {Saturdays supersoaker} had left the tanks dry,not so much "Reap The Wild Wind" but "Reap What You Sow"
Granted nobody had put a gun to my head and said "you have to run 7 out of 8 days" I did it of my own valition,the end product was a slower series of repeats Sunday,a below par race Tuesday and a fight to even run Wednesday.
Anytime Mr Sandman is winning the battle on the Subway/Trolley commute home after work I know I'm knackered,so much so that the original plan of a tempo run was quickly dismissed like a "so do you come here often?" pick up line in a bar.....not running however wasn't an option,taking care of business on Wednesday not only set up a "chore day" on Thursday but also cleared the playing field for a whole day off on Friday since the "powers that be" had granted us the day off from work on Friday......recovery run it was.....
Knowing I have all of next week off when I envoke the "week 9" clause in training means throwing everything at Saturdays scheduled 8x800m repeats and doing what I need to do Sunday over the long run so Wednesday was just about getting the run in,having already accepted that fatigue had played it's role in Tuesdays 4.49.03 mile there was no need for "soul searching" during the run,a week off and a chance to recharge the batteries b4 the final dress rehearsal on July 14th I hope will give me the boost I need b4 heading to Jacksonville for Nationals the following week.
37.59 at the turn, a potential 1.15.58 not that time was relivant here,the fact I'd gone out and ran was enough of a victory for me,ok it wasn't the tempo run I had planned but I hadn't thrown in the towel and played the "tired" card either......
1.16.44 not a negative split but neither a negative performance in my eyes,the pace was even and hopefully w/ two well earnt rest days the July 4th fireworks won't be limited to the skies on Saturday......
However,Wednesdays F word was actually fatigue,while Ultravox told us to "Reap The Wild Wind" Wednesdays 8 miler told me what I already knew,running 46 miles over eight days w/ only one day off {Saturdays supersoaker} had left the tanks dry,not so much "Reap The Wild Wind" but "Reap What You Sow"
Granted nobody had put a gun to my head and said "you have to run 7 out of 8 days" I did it of my own valition,the end product was a slower series of repeats Sunday,a below par race Tuesday and a fight to even run Wednesday.
Anytime Mr Sandman is winning the battle on the Subway/Trolley commute home after work I know I'm knackered,so much so that the original plan of a tempo run was quickly dismissed like a "so do you come here often?" pick up line in a bar.....not running however wasn't an option,taking care of business on Wednesday not only set up a "chore day" on Thursday but also cleared the playing field for a whole day off on Friday since the "powers that be" had granted us the day off from work on Friday......recovery run it was.....
Knowing I have all of next week off when I envoke the "week 9" clause in training means throwing everything at Saturdays scheduled 8x800m repeats and doing what I need to do Sunday over the long run so Wednesday was just about getting the run in,having already accepted that fatigue had played it's role in Tuesdays 4.49.03 mile there was no need for "soul searching" during the run,a week off and a chance to recharge the batteries b4 the final dress rehearsal on July 14th I hope will give me the boost I need b4 heading to Jacksonville for Nationals the following week.
37.59 at the turn, a potential 1.15.58 not that time was relivant here,the fact I'd gone out and ran was enough of a victory for me,ok it wasn't the tempo run I had planned but I hadn't thrown in the towel and played the "tired" card either......
1.16.44 not a negative split but neither a negative performance in my eyes,the pace was even and hopefully w/ two well earnt rest days the July 4th fireworks won't be limited to the skies on Saturday......
Wednesday, July 1, 2015
{Not So} Dream Mile
Growing up back home Dennis Nordon used to host a bloopers show on tv called "It'll Be Alright On The Night"......sadly for yours truly last nite was more blooper reel than highlight reel.......
Seven weeks removed from my Outdoor season opener over 1,500m in 4.30.64 I didn't feel it was an unreasonable expectation to be faster..........the best laid plans of mice and men.....
Following an initial downpour on the train out to Ft Washington the sun broke through the clouds by the time I arrived at Carey Stadium around 5.30pm as I took my place on the infield after regestering and "availing myself of the facilities".
W/ the mile following the 100m which began at 6.15pm according to the schedule I waited till 6pm to warm up opting for the track and infield as oppossed to outside the stadium,worse case sinareo I'd be off warming up when they called the mile,at least on the infield I could make a quick dash for the starting line if need be.
Stretched and awaited "first call" w/ a 4.45 seed time I was reasonably sure I'd be in the first heat,seeded 6th in a field of 12 I took my place on the starting line.
W/ hindsight I wish I'd gone w/ the leaders as they had a "rabbit" for the opening 800m and it would've been good prep for Worlds to go out hard from the gun,unfortunately I got boxed on the rail going into the first turn{why I prefer the 1,500m over the mile} and it took me till the top of the bottom turn to get clear by which time the rabbit and the lead two were well clear.
70 seconds at 400m right where I wanted to be not sure of my overall position w/ in the race but this was more about time than place.
72 seconds for the second 400m,800m in 2.22,4.44 pace,I dropped back a few places by now but at 51 and the "old man" of the field as ever I was doing my bit for the "blue pill/grey beard" crowd....
3.38 at 1,200m a 76 second lap,the buffeting I was taking from the wind on the back straight had taken it's toll and having some 18 year old drafting off me had gotten old......wanna run w/ the big dogs kido......I dropped the hammer w/ 300m to go.....
Closing in 70 seconds I finished 7th in 4.49.03 not really what I had hoped for yes it's nice to be sub 4.50 at last this season and let's not gloss over the fact at 5 months shy of 52 I can still crush a sub 5 minute mile.......however lets not gloss over the fact I was a second slower than I was 7 weeks ago and w/ Nationals and Worlds 3 & 6 weeks off this was NOT the time/performance I had hoped for.
Rather than panic and "run up the white flag" I will offer this thought.....
Normally going into Nationals I'd have more than three races under my belt and I'd be tapering three weeks out so it's possible I don't have my "race legs" beneath me just yet and that a little fatigue has set in,both of last weeks repeats were slower than the previous efforts over the same distances.
As luck would have it next week is "week 9" and while I had initially considered just doing my two repeats that week I think now after Sunday a whole seven days off would be better period which then just leaves an easy run the day b4 my final race b4 Nationals on July 14th,lets hope for a "Golden Mile" that night........
Seven weeks removed from my Outdoor season opener over 1,500m in 4.30.64 I didn't feel it was an unreasonable expectation to be faster..........the best laid plans of mice and men.....
Following an initial downpour on the train out to Ft Washington the sun broke through the clouds by the time I arrived at Carey Stadium around 5.30pm as I took my place on the infield after regestering and "availing myself of the facilities".
W/ the mile following the 100m which began at 6.15pm according to the schedule I waited till 6pm to warm up opting for the track and infield as oppossed to outside the stadium,worse case sinareo I'd be off warming up when they called the mile,at least on the infield I could make a quick dash for the starting line if need be.
Stretched and awaited "first call" w/ a 4.45 seed time I was reasonably sure I'd be in the first heat,seeded 6th in a field of 12 I took my place on the starting line.
W/ hindsight I wish I'd gone w/ the leaders as they had a "rabbit" for the opening 800m and it would've been good prep for Worlds to go out hard from the gun,unfortunately I got boxed on the rail going into the first turn{why I prefer the 1,500m over the mile} and it took me till the top of the bottom turn to get clear by which time the rabbit and the lead two were well clear.
70 seconds at 400m right where I wanted to be not sure of my overall position w/ in the race but this was more about time than place.
72 seconds for the second 400m,800m in 2.22,4.44 pace,I dropped back a few places by now but at 51 and the "old man" of the field as ever I was doing my bit for the "blue pill/grey beard" crowd....
3.38 at 1,200m a 76 second lap,the buffeting I was taking from the wind on the back straight had taken it's toll and having some 18 year old drafting off me had gotten old......wanna run w/ the big dogs kido......I dropped the hammer w/ 300m to go.....
Closing in 70 seconds I finished 7th in 4.49.03 not really what I had hoped for yes it's nice to be sub 4.50 at last this season and let's not gloss over the fact at 5 months shy of 52 I can still crush a sub 5 minute mile.......however lets not gloss over the fact I was a second slower than I was 7 weeks ago and w/ Nationals and Worlds 3 & 6 weeks off this was NOT the time/performance I had hoped for.
Rather than panic and "run up the white flag" I will offer this thought.....
Normally going into Nationals I'd have more than three races under my belt and I'd be tapering three weeks out so it's possible I don't have my "race legs" beneath me just yet and that a little fatigue has set in,both of last weeks repeats were slower than the previous efforts over the same distances.
As luck would have it next week is "week 9" and while I had initially considered just doing my two repeats that week I think now after Sunday a whole seven days off would be better period which then just leaves an easy run the day b4 my final race b4 Nationals on July 14th,lets hope for a "Golden Mile" that night........
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