Archive for the ‘Speed’ Category

Training 2.2 – The “Pain in the Parking Lot” Run

June 12th, 2015

Training 2.2 – The “Pain in the Parking Lot” Run

Date– 6/9/2015
Time – 6:05am
Location- Redmond, Oregon
Distance – Total 9 miles
Warm Up – 1.5
Speedwork – 6
Cool Down – 1.5
Duration – Total Time – 1:13:26
WUp/CDwn – 26:39
Speedwork – 46:57

The Night Before
I could see it from my hotel room, the parking lot that I had just driven around verifying the distance of exactly .5 miles. I sat on the edge of the bed, having just finished 6 miles, staring at the parking lot, knowing that tomorrow was speedwork. I laid out my gear for the morning, while at the same time I was hanging up my shirt to dry from the run just finished. It was right then, right at that moment that it hit me, marathon training had really started. My sleep was important, not for my looks (too late for that), but because the grind of 18 weeks of marathon training truly starts when I have to do my first speedwork session. Time to sleep, get rest, I am chasing Epic.

Chasing Speed
The alarm shrill fills the room at 5am and my eyes open, then they close. Again at 5:05am my eyes open, then they close. 5:10, it somehow it gets louder and I sit up and try to remember what State I am in. I part the curtains to see if the parking lot is still there, the sun is fighting its alarm clock as well and is slowly rising. I dress, find my shoes and my watch, I sit on the edge of my bed and read my training schedule to confirm the misery in front of me.

12×400 repeats – Goal time of 1:40 per interval (6:40 pace) with 400 meter recovery. 1.5 mile warm up and cool down.

I drank some water, ate some food, grabbed a towel and headed out of the room to the parking lot. I am chasing Epic

The Work
I eased into the warm up looking to chase the grogginess from my head and the lead from my legs. It was cool and sunny, perfect weather for the workout, and the warm up continuedimage

I toed the crack in the asphalt, like Meb at the start of Boston. This split in the ground, would be my start and finish line for the next hour, it was time to go, it was time to chase Epic.
1st – 1:36 I hit the Garmin and took off. At 100 meters I knew I was flying, I looked at the watch, 5:55 pace. “ Whoa, slow down Clydesdale, you have 11 more of these”. Epic is found at the finish, not at the start, so I smoothed it out.
2nd – 1:33 Adrenaline must have be flowing, I CANNOT keep this up!
3rd/4th/5th – 1:38/1:38/1:37 Starting to find a rhythm
6th/7th/8th – 1:35/1:40/1:37 I got a little greedy with 6 and paid on 7
9th/10th – 1:37/1:36 Control your breathing, focus on pace, dig deep
11th – 1:35 “I have ONE more after this, push Reist”
Final – 1:35 At 300 meters I felt strong, I was smiling like a kid that got to stay up late and eat ice cream. I crushed that last 400 meters.
Average Time per Interval – 1:37 (6:28 pace) the best set I have ever done.

Final Thoughts
I sat on the curb of the parking lot outside my hotel room, drinking my water as sweat poured down my face. My yellow dry-wick shirt was anything but dry and my hat had been tossed awhile go. I looked at the spot where I had finished the final steps of my cool down and grinned from ear to ear. I had set a goal, it was outside MY comfort zone, and I had conquered it. That is my definition of EPIC and on this day I had caught it.

The “Pain in the Parking Lot” Run is done
Shoes – Brooks Adrenaline GTS15 Black/Red
Total Training Miles – 34.58

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Training 1.2/1.3 The “NyQuil Shuffle” Run

June 7th, 2015

Days 1.2/1.3 – The “NyQuil Shuffle”

Date– 6/5&6/15
Time – 8:15am
Location-Branson, MO
Distance – 5.01 miles
Duration – 44:54
1.2 It figures, I start my training cycle and BAM! I wake up on Friday with a cold, the kind of cold that starts in your chest and explodes through your nose…ugh. With a foggy head and a 5 hour drive to Branson, MO for a family reunion in front of me, I took a day off. That’s right, the second day of training was an unplanned rest day, double ugh.

pain1.3 The room is quiet, despite it being occupied by myself, my hot wife and two teenagers at 6:30am. The long drive and good food at the reunion has everyone sleeping soundly, but not me. Behind our hotel is a church with a huge parking lot, I have been sedentary long enough (25 hours), I am going to run. I got changed, left the room dark and walked to the church. It was already pushing 80 degrees and humid, I figured I would just sweat the cold out…triple ugh. The schedule called for 6 easy miles, I ran 5. I listen to an interview with Katherine Switzer while I ran and was inspired by her dedication to the sport. I finished, felt both awesome and extremely drained all at the same time. I walked back to the room kind of expecting a reception of “nice job dad”….they were still sleeping, so I loudly opened curtains and turned on the TV. (Dad of the Year nominee). My run today was fueled by cold medicine and the obsession. I have convinced myself that if I am sick with a cold, that a good run will fix my stuffy head, running nose and scratchy throat, better than NyQuil can. I am a runner, of course I think that, don’t you.

Days 1.2 and 1.3 done

Shoes – Orange/Red Adrenaline GTS15
Total Training Miles – 11.22 miles

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Training 1.1 “The Pacer” Run

June 5th, 2015

Training 1.1 “The Pacer” Run

Date– 6/4/15

Time – 6:15am

Location-Santa Clara, CA

Distance – 6.21 miles

Duration – 53:55styk

Recap:

It was anything but warm this morning in Santa Clara.  The chill was just enough to make shiver and wonder if I should have dug around my suitcase for my gloves, but that would just be crazy, it is June. I set off on the familiar path that I have been running for the last month while working in California. The first mile borders a busy road and is very nosy, and then it angles back into neighborhoods and is surprisingly peaceful amongst this busy city. The path was busy today with bike riders commuting to work and retirees out for morning walks. I was scheduled to run 6 easy miles for Day 1 of training and I was doing a 3 mile out and back from my hotel. The first 3 were a bit uncoordinated and I could find no real rhythm.. As I was approaching the turnaround point, I passed another runner coming towards me and I recognized the familiar Boston Marathon Finisher shirt she had on, the shirt I so strongly desire to earn one day. I waved and made my turn and proceeded to fall in behind her about 75 to 100 meters back and we ran. I say “we” ran, but I don’t think she had any idea I was behind her. Her pace was so even and her stride so smooth, I began to feel my own run smoothing out. I followed her for 2 miles, until we hit a crosswalk where I caught up and to be honest may have freaked her out when she saw a 6’3” Clydesdale rolling up behind her. She slowed to the side and gave me an odd look, so I smiled and said “nice run” and kept on going, she waved smile back and said “Thanks!” I noticed she then fell in behind me for the remaining of the path, then headed into the neighborhood. Little did she know how she helped me on this run, I am grateful to my “Pacer”

 

For all 10 marathons, I have trained almost every mile by myself. I wonder what it would be like to run with a group. Being on the road 200 nights makes this difficult, but I think there should be a way.

Who has a suggestion on how I could find running partners as I travel the U.S.?

 

Run 1.1 is done

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