100, and 10

Never in my wildest dreams did I think that when I started the "Runner's World Run Streak" back on Thanksgiving Day that I would still be at it in early March. But here it is, 100 days later, and I haven't missed a day.

What's even more amazing to me is that I have managed to stay healthy throughout these past 3+ months. I've been a magnet for injury throughout my short running career, and to go this long without getting hurt is a major personal accomplishment. Yeah, I've had some aches & pains - sore feet, sore calves, black toenails, etc. - but none of that was bad enough to keep me from stopping.

I still have 15 days until the Rock & Roll USA Nation's Capital Half Marathon on March 17th, and I'll most likely be running every day until then. I usually take a few days off before I run half-marathons, but this year, I think it will be 2 very short, easy days (1 to 1.5 miles) just to keep the legs loose.

What I've found is that as the streak has gone on, I've been getting stronger. My heart rate doesn't fluctuate as much anymore, my speed has increased dramatically, and I really have become aware of what my body is telling me, and I can adjust my runs accordingly (aka, "running smart").

So I have the Reston 10 Miler on the schedule for this Sunday, as a kind of "prep race" for my half. My Team McGraw coach, friend, and trusted advisor, Kevin Leathers has recommended I not go all-out, but to work on things during the race. As a result, he has recommended the following plan:

1. Run the first 4 miles at my easy pace. I'll go by heart-rate here, which means under 143. I'm assuming a 9:25 pace (37:40 time) based on my recent easy runs;
2. Run the middle 4 miles at half-marathon pace, My goal pace on the 17th is 9:04, so 36:16;
3. Run the last 2 as fast as I wish. I'd like to do an 8:45 pace here (17:30).

If I hit all of those targets, that would give me a time of 1:31:14, which would be 26 seconds under my PR for a 10-miler. But my main concern on Sunday is to get some work in and NOT get injured. I don't need a PR here. If it comes, it comes. My main concern is to keep a 9:04 pace in those middle 4. These 4 miles on Sunday are, coincidentally, rather hilly, so it will be a big test to see if I can do it.

Now on to the next 100!

Leesburg 10K

This race, on August 8th, will be my 6th race of the year, and my tune-up for the Rock & Roll Philadelphia Half Marathon in 6 weeks.

The course has changed since last year; the majority of the race used to take place on the Washington & Old Dominion Trail, but the new race organizer has decided to stage most of it on streets within the town of Leesburg. At first glance, it seems that the course may be a bit flatter this year. There's a pretty big rise in the first mile (over 2% grade), and another 2% grade in mile 3, but then it's pretty much flat to down grade for most of the back 3.1 miles.

It's also one of the bigger races in the County, with close to 800 registrants. But the race is a 10K/20K, so the last half of the race shouldn't be as crowded as the first half, with many runners continuing on with the 20K.

I'm using this race as a tune-up for the Half Marathon; I'm trying to see if I can run it in about a consistent 9:10 pace, since if I have any aspirations of breaking 2hours in Philly, I need to run the first half of the half (6 1/2 miles) in about that same pace. This will be a good test, since this 10K has a similar grade to the first half of the half marathon.

Twilight Festival Four Miler

This coming Saturday I'll be running in the 5th Annual Potomac River Running Twilight Festival Four Miler in Ashburn, VA.

This event routinely brings over 1,000 runners to this relatively flat 2-loop course, which starts and goes through an office park, along a parkway for a bit, and behind a shopping center, before returning to the start/finish line for a second time around. The advantage of this race is that it goes off at 7 PM, and there is food, drink, and fun to follow.

I'm going to be cautious on this one. I ran the course last Friday, and did it in about a 9:15 pace, without pushing it. But last Friday was a very nice day, temps in the mid-70's and low humidity. The temperatures are supposed to be in the low 90's this Saturday afternoon, probably with more humidity, so by race time, it should be upper 80's or so. But, it's only a four-miler, so we'll see how the first loop goes.

Regardless, I'm assured of getting a PR, since this is my first 4-mile race distance.

Gotta look on the bright side.