2013 in Review

While technically not my best year of the 5 years I've been running, there were a lot of positives to take away in 2013, along with some negatives. I believe looking back on the year will give me a good start on 2014.

Racing: I ran 6 races in 2013, down from 9 in 2012. I just wasn't motivated enough to sign up for as many races as I used to. I did set 4 PR's, all in my final 4 races on my schedule (see the sidebar for my results). I was most pleased with the 1:28:15 I ran at the Army Ten Miler in October. I never thought I had it in me to run that fast (relatively, for me) for that far of a distance.

Training: Not my best training year, either. I logged 1,333 miles this year, down from 1,500 last year. That's still an average of 111 miles per month, but I ran much longer distances last year while training for Marine Corps Marathon. Advice from some trusted running coaches determined that I was running some of my "easy" runs too far in marathon training last year. Couple that with the fact that I didn't do as many 18+ mile runs in 2013, and it explains my mileage drop.

Injury: I stayed relatively injury-free this year, save for a few bouts of severe calf cramping (of which at one point I suspected could have been an Achilles issue). I attribute this to a combination of better hydration, better form, and not overtraining and staying withiin my plan.

Looking to 2014: As it stands right now, I'm going to again focus on 6-7 races in 2014. Looking at a couple of 10-Milers and a couple of half marathons, with some shorter races (8-10K)thrown in. I'd like to get my 5K time under 25 minutes (25:03 PR), my 10K time under 52 minutes (52:35 PR), and my half-marathon pace to under a 9:00/mile (currently my best is 9:05).

Training-wise, I'd like to average about 30 miles per week, which would give me over 1,500 miles for the year. But I don't want to throw miles in just to reach a number - I'd like to make those miles all mean something, and by that I mean more speedwork.

Also, I'll be taking the RRCA Coaching Certification course in 2 weeks - hopefully this can help me improve myself in areas where I am lacking.

I've come a long way in the 5+ years I've been running, and as I approach age 50, I'd like to keep improving - because pretty soon, age is gonna slow me down. But I want to keep enjoying feet hitting asphalt 4-5 days a week, and meeting great running peeps along the way.

Happy New Year!!

The Lone Wolf

I don’t know what’s wrong with me.

I follow a lot of runners on teh Twitterz, and I can’t help but notice how much joy so many of them get from finishing a key distance, setting a new PR, or simply getting it done on the road.

I have none of that.

Don’t get me wrong, I’m very pleased with myself when I achieve something as a runner, but I don’t have nearly the emotions that most runners do when it happens. I think the most emotion I’ve ever showed in a race was when I raised my arms in triumph as I crossed the finish line at the Marine Corps Marathon last year.

Maybe it’s because I’m a running loner. I train by myself, I’ve never had a “running partner”, I rarely go to a race with someone (not even my wife and son), and I’m always looking to do better. Maybe it’s because I’m socially awkward, and really dread the thought of being “the new guy” in a large running club, so I do it all alone.

Here’s an example: I go to a race, and run it well. I break my PR, but you wouldn’t know it when I cross the line. I get my water, bagel, and banana, eat it, then get in my car (or get on the Metro) & go home. All the while, focusing on my next training run, my next race, my next goal.

As a “lone wolf”, I train at my paces, and at my distances; everything works for me. I was briefly in a running group last year, and suffered because of my attempt to keep up with a group of much faster runners going distances that weren’t in my training plan. I didn’t want to slow anyone down. I’m sure all of that partially explains my aversion to running clubs and the desire to train on my own.

But sometimes, I just wonder what it’s like to cross the finish line, see a familiar face, and let out a big “Yeahhh!!!” as I crush another PR.

So enjoy it, everyone; bask in it!! Keep celebrating!! One day I hope to join you.

Race-iversary

A few weeks ago, when I started my old political blog back up, I noticed in my archives that I did a blog posting when I began running back in 2008. It's very comical to look back on it now (especially writing that a 5K is 3.2 miles, haha), but what caught my mind was seeing that I was training for a race on November 27th, 2008, the inaugural Lansdowne Turkey Trot. Today marks the 4th anniversary (or, race-iversary, if you will) of that momentous (for me) occasion.

It has also caused me to look back on how far I've come as a runner in those 4 years. That first race, for example, I ran it in 30:47 (gun time, as the race was not chip timed), which, from what I have been told is not a bad time for your first 5K. The course was hilly, but it was in my neighborhood, so I had been running portions of that course for the 2 1/2 months preceding the race. It was at that moment that I began to think of myself as a runner, and the next day I went to the local running store to get properly fitted for a pair of running shoes.

34 races later, that 30:47 5K time has been replaced with a 25:04 5K time, an improvement of over 5 minutes in just 4 years. I've run fourteen 5K's, six 10K's, three 10 Milers, 5 Half-Marathons, and one full Marathon. That first 5K was simply a bucket list item, and it's morphed into something more substantial, 4 years of hard work, fitnress, and a love of running.

And I don't want to stop.

Post script to yesterday's blog post

My Twitter friend "Tai Fung" asked me yesterday what was it that spurred my son to want to participate in the Gingerbread Man Mile last week? So I went to the source, and asked him.

Was it because Daddy is a runner, and he wanted to be like me? Did he think that running a race would make me happy? Or was there some other underlying reason?

His answer was simple: he said, "I just thought it would be kinda cool to run a race."

Yeah, it is kinda cool.

Rounding Out 2012

With the Marine Corps Marathon in my rear-view mirror, I can now return to 'normal' training. My focus is now on recovery, a gradual build-back of miles, and even a couple of races before we ring in 2013.

I signed up last week for the 3rd Annual Ringing in Hope 10K in Brambleton/Ashburn, VA on the afternoon of New Year's Eve. I ran the inaugural event, and set what at the time was my 10K PR in the process. It's a nice rolling course, but not very scenic. Basically it's an out-and-back, run through a housing complex, then on to a 4-lane divided highway, and back. Not terribly difficult, so my goal for this race would be to go sub-53 (8:31-ish pace), which would be a PR for me. It's also a race where a lot of the local Northern Virginia Daily Milers congregate, so I should get to meet some of them.

That was going to be it for the year, but I had a little conversation with my Twitter and Daily Mile pal Jennifer S., who informed me that 3-4 weeks out from a marathon is a good time to try for a 5K PR (evidenced by her smokin' time this past weekend at the Anything is Possible 5K in Georgia ). I was originally going to sit out this Thanksgiving, but I found a race in nearby Vienna, VA, the Giving Thanks 5K, that just could be PR-worthy. It has early hills in the first 3/4 mile, then it makes its way to the relatively flat W&OD Trail for the remainder of the race. Plus, the race benefits Wounded Warriors and the Intrepid Fallen Heroes Fund, so it's also for some good causes.

I'd really like to work on increasing my weekly mileage to about 35 per week, as well. I have found during marathon training that my body responds better to higher mileage (i.e., I eat a lot, and 35+ miles a week doesn't let see any weight gain). Plus, if I'm going to focus on Ten Milers in 2013, having those weekend 12-13 milers every week will allow me to work on increasing my speed rather than a mileage build-up.

But even if 2012 were to end today, it's been my best year in the 4+ years I've been running. I'm extremely satisfied with what I've achieved, and I look forward to more of the same in 2013!

After The Thrill Is Gone

For the past 20 weeks (and more likely, since March), my mind has been consumed with one thought: finishing the Marine Corps Marathon. Now that the end is near, in a week I will be faced with the post-marathon blues. What do I have to train for now?

I have been giving that a lot of thought, and as of today, I think my plan will be to run a number of 10-milers next year. It's my favorite race distance, and to date, I've only done 3 of them. The races I'm targeting:

1) Cherry Blossom Ten Miler: a signature event for the Washington, DC, metro area, and a race that I've never tried, usually due to conflicts with other Spring half-marathons I've been training for.

2) Broad Street Run: Back in 2009, this was my first race over the 5K distance, and with it being held in the area where I grew up (Philadelphia), I hold a special fondness for this race. Plus, the course is flat-to-negative sloped, so it's easy on the legs.

3) Army Ten Miler: another great race in our Nation's Capital. I ran this in 2010, and thoroughly enjoyed everything about this event.

4) Reston 10 Miler: this race is in my current hometown, and although it's hilly, I ran it well preparing for the Rock & Roll USA Half Marathon this past March. I have to support the local races.

I also believe that I should take the remainder of 2012 to get in the habit of doing core work and restarting my strength training workouts. These are areas that would help me improve if I were to just put in some effort. I am guilty of neglecting these 2 areas and focusing just on roadwork.

As for other race distances, I don't think I'm going to try another marathon again anytime soon. The time it has taken away from my family wasn't something my wife was particularly happy with, so I think I'll just cross "finishing a marathon" off my bucket list and focus on races up to 10 miles, and throw in an occasional Half Marathon when the occasion suits me. I enjoyed the challenge of marathon training, but there are more important things in life.

One thing that I'd like to explore, though, and would need to discuss with my family beforehand, is possibly training for a 50K in 2015 (the year I turn 50). I believe that could be a rather unique way of celebrating a half-century on this planet, but we shall see. Until then, I will be focused on continuous improvement and overall fitness.

BOMF 20in24 Relay

This past Saturday night I participated in a unique running event, the 4th Annual Stroehmann's Back on My Feet 20in24 Relay Challenge. Back on My Feet describes their mission as

a nonprofit organization that promotes the self-sufficiency of those experiencing homelessness by engaging them in running as a means to build confidence, strength and self-esteem.

The Relay Challenge is teams of 5 runners completing laps around the Art Museum/Boathouse Row area of Philadelphia. Each lap is approximately 8.4 miles in distance, and the Challenge has differing levels of difficulty. Bronze teams, of which I was a part (the "Cherry Over-The-Hillers"), consisted of each team member completing one lap, for a team total of 42 miles. Bronze teams can complete either at 10 AM or 6 PM on race day. Silver teams do 2 laps per runner; Gold teams do 3 laps per runner, and the namesakes, Platinum teams, do 4 laps each, or 20 laps in 24 hours.

There is also an ultra-marathon held, the goal being to complete the most miles/laps in a 24-hour period, beginning at 10 AM on Saturday. This year's winner completed 145 miles, or 17.26 laps. There is also a Midnight Madness one-lap run, as well as a morning "Pajama Run" at 6 AM on Sunday.

I was invited to join the team this past January by a high-school friend, Marci DeCosmo, and the idea was to get 2 teams together, one male team and one female team, so that we could have running partners. The trail gets very dark at night, and this would provide an extra layer of security after dark. In actuality, 8 of the 10 committed runners became injured before race day (of whom, 6 could not run) so we were left with one team of 4 runners: myself, Marci, Marci's brother Al Raymond, and team captain Stan Thompson. Because teams are required to have 5 runners, this meant that one of us was going to have to run twice, and Stan volunteered for that duty.

So at 6 PM on Saturday, Stan started out on lap #1, completing his lap in 1:16, and handing off to Marci for lap #2. Marci (and her sore hamstring) ran a 1:12, and then it was my turn. I ran a 1:20, struggling with a sore calf that I injured back in June. Al took over on lap 4, blazing through in 1:08, and then Stan (after getting a massage during my lap) ran another 8.4 miles, coming home in 1:25. Our team time was 6 hours, 23 minutes, good for 6th place out of 11 Bronze teams running at 6 PM.

The highlight of my run was passing a Kenyan runner on the course. What's unsaid is that he was over 10 hours into the ultramarathon, running at a slow trot, and I was less than 20 minutes into my lap, but no one needs to know that (haha).

Our team raised close to $1,000 for Back on My Feet (which was the real reason for the day), and we enjoyed our time very much. This was the first real running festival in which I was a participant, and it's quite possible that I will return next year for the Midnight Madness Run.

Herndon Festival 10K

This weekend (Sunday), I compete in my 4th race of the year, the Herndon Festival 10K in Herndon, VA. I've gone over this USATF-certified course, and it doesn't seem too troubling.

There's a very steep .2 mile hill just after the one mile mark, a few gradual grades through miles 3 to 5, and then from about mile 5.5 to the finish, it's uphill. That's offset by some rather long down-slopes at points, so it all evens out.

I'll be looking to improve on my 10K time from April 25th, a 56:56 in the Ashburn Village 10K. If I can run it at about a 9-minute pace, I'll be satisfied.

On a side note, May marked the first month in my short running career where I logged over 100 miles in a month. Of course, running 11 miles each weekend probably helps with that. I'm going easy this week, probably about 18 miles total, including the 10K.

Ashburn Village 10K

I'm staying local with my latest race this coming Sunday, the "Ashburn Village 10K, 5K, and 1 Mile Fun Run", in neighboring Ashburn, VA. Proceeds from the races benefit the Ashburn Volunteer Fire Department.

This is a relatively small race; the 10K (as of this past Monday) had just 135 registered runners, and 21 in my age bracket. The course is generally flat, advertised as not having any inclines above 1% grade.

Since it's pretty much flat, My goal is to break a 9:00/mile pace; I'm hoping to run it in about 55 minutes, which translates to roughly an 8:52 pace. I ran an 8:41 pace in the 5-Miler I ran in early March, so maybe I'm sand-bagging a bit, especially with the flat course. But I've been struggling a bit with my tempo runs recently, so we shall see (although my neighborhood is quite hilly).

Should be a fun time, even though the weather may not cooperate. If you're in the neighborhood, look for me - I'll be wearing bib number 179.

The Waiting is The Hardest Part

I'm sitting in a hotel room in Arlington, VA, on the 12th floor, with a view of Georgetown. I picked up my race number and goodie bag from trhe DC Armory trhis afternoon, and now it's come down to simply waiting.

6 months ago, I ran my first-ever half marathon in Philadelphia. I got hurt mid-race, and really didn't enjoy it. Tomorrow will be different. I made it through 13 weeks of training injury-free, and I'm running the best I have in my life.

I can't wait for tomorrow.

The weather is supposed to be picture-perfect, and I'm loaded with optimism that I'm going to do well. I haven't had a feeling like this before any of my previous races. I've analyzed the course, decided where on the course I'm going to ingest my energy gels, when I'm going to draw back, and when I'm going to go for it.

I want this to be a good day, because this is my practice for the big day in September when I run with Team McGraw again in Philadelphia in the Rock and Roll Half Marathon (formerly the Philadelphia Distance Run).

So if I seem giddy, it's because I'm brimming with confidence.

It's gonna be a good day.

The Final Countdown

One week to go. National Half-Marathon. My chance at redemption.

I've trained well, and stayed injury-free. I had an outstanding tune-up race last Saturday, and now it's crunch time. I've got an 11-mile run scheduled for Sunday, and I'll be taking it easy next week, running (easy) only on Tuesday & Thursday to stay fresh. But by this time next Friday, I'll be in full race mode.

I don't know why I'm taking it so seriously; I mean, it's not like I'm going to finish any where near the top of even my age group. But I've got something to prove to myself.

I got hurt during my first-ever half marathon last year, and I struggled through it. My goal for this race was to just "not walk" at any portion of it, and cross the finish line running, not hobbling. If I don't injure myself, I know I can do it. But last week's race really got me thinking - I have the potential to break 2 hours, which was a 2010 goal (and it's only March).

I've analyzed the course, saw where the inclines are, adjusted for it, and made a plan. The key now is to stick to it. If I start out too fast, I'm gonna hit the wall at about mile 10. If I start out too slow, I'm gonna start pushing it mid-race, which just happens to be where the major hills are. But if I keep a consistent pace, I should be fine (but that's the hard part).

So in short, I'm a little tense today. I need to prove to myself that I can do this. If I finish anywhere between 2:01 and 2:07 I'll be pleased.

One more week.

Van Metre 5 Mile Run Race Report

The race day was a 180-degree difference than race day last year. In 2009, it was chilly and rainy; in a word miserable. This year, the sun was shining brightly, and even though the temperature at the start was about 35 degrees, the sun made it much more tolerable.

This year's race had close to 600 runners, and it was very congested at the start. A slight uphill climb in the first mile thinned out the crowd a bit, and I ran the first mile in 8:54, which was 25 seconds faster than I had planned. So far, so good. Most of mile 2 was slightly up grade as well, but the steep downhill in the latter stages of this leg allowed me to run it in 8:32.

I really picked it up on the flat roads in the 3rd mile, running for me was my fastest mile in my race history, an 8:19. So I was at 25:45 after 3 miles, and a PR was within my sights. I backed off a little in the 4th mile, running an 8:54, and ran an 8:45 in the final mile to cross the finish line in 43:23.

That time shattered my personal record for a 5-mile race by over a minute and a half! In fact, it was a better pace than my 5K best, which is an 8:48 pace (set in December in Florida). And the most surprising part was that I really wasn't breathing hard until the end of mile 4. Proof to me that my training regimen is really working for me.

So, according to the McMillan Running Calculator, I should be able to run a 2:01:00 in the National Half-Marathon in less than 2 weeks. We shall see if I can keep that pace up over 13.1 miles. But the more interesting data shows that my target 5K time should be 26:11, which is just slightly over the goal I set for this year, which is to run a sub-26 minute 5K.

Next stop, Washington DC on March 20.

Slogging Along

The snow is melting. The temperatures are rising. And I keep pounding out the miles.

Nothing exciting happening in my training, just getting prepared for the Van Metre 5 Mile Run for Children's Hospital being held this Saturday in Ashburn, VA. I ran this race last year in a cold, biting rain, so my hope is that this year the weather will be a bit more forgiving. The forecast is calling for fair skies and temperatures at race time in the high 30's. Perfect racing weather.

This race holds a bit of a special meaning for me, running-wise, since it was the first race where I broke a 9-minute mile pace (8:59, to be exact). I knew I was going to have a pretty good day when, in the first mile (up a silight incline), other runners were huffing and puffing, and I was cruising along, thanks to training in a neighborhood with some steep grades. Around the 4-mile mark I knew I had a chance to break 9 minutes if I really put the pedal down, and I did just that on the last straightaway.

This year, though, I can't afford to be so cavalier. I have a half-marathon in a little over 2 weeks, and I don't want to injure myself so close to race day. So my strategy is to go out and run it a little faster than half-marathon pace (9:40) and treat this race as a tempo run. I do know that I'll probably start out fast (I always do), and if I'm true to form, I'll probably run a 9:20 or so on mile 1. If I do my normal tempo run (8:45) for the middle 3 miles, that would put me at about 36 minutes at mile 4. I could theoretically break my PR if I simply run a 9-minute final mile, so we'll see how I feel.

I just need to run smart and get a good run in.

National Half Marathon

I signed up today for my first race of 2010 (OK, technically my second, but the New Year's Day race was cancelled), the CareFirst Blue Cross Blue Shield National Half Marathon (jeez, could the title get any longer?) on March 20, 2010. This will be my second half-marathon; my first, the Philadelphia Distance Run last September, was marred by the recurrence of a strained calf muscle on mile 5 (of 13.1). So I had to run-limp the last 8+ miles. For this one, I'm hoping to go in pain- and injury-free.

The problem I'm experiencing is not being able to find an appropriate training program for someone of my ability. I'm what could be called an "advanced beginner". I could probably break off an 8 or 9 mile long run right now, but many of the 12-week "beginner" programs I'm finding have long runs starting out as low as 2-4 miles. That's a normal run day for me, so those don't work.

Conversely, at the other end of the spectrum, the advanced (or intermediate) programs all incorporate some measure of "speedwork" every week. This is how I injured myself last year preparing for Philly. I'm not really looking for a specific time, just to run this race in a manner that satisfies me, namely, finishing in a run, not a limp. So I'm not really keen on getting on a track and running "880's at 5K pace with 440 jogs in between". I'm willing to do tempo runs or tempo intervals to work on my speed, but I want to first make sure I'm going in healthy.

So I decided to incorporate methods from a few of the plans I saw, and I'm going to be running 3 days a week, for 4-6 miles per session (at about 70% of my heart-rate reserve), and doing a Sunday long run starting at 6 miles, progressing to 13 miles in Week 8, before tapering. I'm hoping that sort of mileage, with a weekly tempo run mixed in, will get me to where I need to be to complete the National.

I Got My Answer

From an e-mail I received yesterday afternoon from the organizers of the REHAU Rotary Resolution Run:

Because of the unprecedented snowstorm and the nature of the race course (cross-country/mostly unpaved), we have reluctantly cancelled this year’s race. Considering the date in the middle of winter, we’ve probably been overdue for this. It is the first time we have had to cancel the race in 13 years.

Not surprising. I was really beginning to doubt whether I would even run this, if it went off.

Now my training starts a week early in preparation for the National Half Marathon in Washington, DC, on March 20th.

Reindeer Run

I'm in Central Florida this weekend, and I took the opportunity to run in the 14th annual Cape Canaveral Reindeer Run this morning, benefitting the United Way. 377 runners, on a pancake-flat course through the streets of Cape Canaveral, along the beach. it was cloudy and 71 degrees at the start; quite a change from the cold temps of Virginia.

I started out relatively fast (for me, at least), running the first mile in 8:47. I hit a head wind as I headed east, though, in mile 2, and fell back to an 8:57 pace. Mile 3 was better, at an 8:45 clip, then I turned it on for a 47-second finish over 1/10 of a mile, to come in at 27:16 (an 8:48 pace), a new personal best for me in the 5K.

I finished 136th out of 377 overall (top 36%), 86th out of 184 males, and 13th out of 22 in my age bracket.

The "swag" was a nice long-sleeved technical shirt, and the typical post-race fare of bananas, bagels, and sports drink. High marks, though, go to being able to do your recovery on the beach in December. There was also an Elvis impersonator greeting runners as they cooled down.

Next up: the Rotary Resolution Run in Leesburg, a 10K on New Year's Day.

My Next Race

This weekend, I'll be traveling to Central Florida to visit my mother, and also I'll participate in the 14th Annual Reindeer Run in Cape Canaveral on Saturday morning. The course looks fairly flat, so there's a possibility that, if all goes well, I can set a PR. My last 5K (on Thanksgiving) was run on a very rolling course, and I tied my PR there.

The weather looks like it will cooperate, as well. Temperatures look to be in the high 60's at race time.