Monday, August 17, 2009
Sorry to alarm
Two family members were reading my last post and panicked thinking the story was going to end with "I got hit by a car". I promise if something like that were to ever happen to me, I wouldn't first tell you about it in a blog post :)
Sunday, August 16, 2009
Dammit Run & 71 mile week
It hit me right after I ran the Bay to Breakers race in May that I was racing just like I was training. I was running decent races for a washed up 31 year old with a serious job, but I had turned into a Runners World runner; always in that comfort zone. I was doing some hard workouts, but so many days I was overcautious about backing off when I was tired. In addition to not having the conditioning I needed, I found myself unable to gut it out in the middle of a race when the pace started to hurt. I started to change my approach the last month of the season, and it paid off with a very rewarding finish at The Dipsea.
After the Dipsea it was off to the East Coast for the wedding. I was happy to take 3 weeks off (not counting the wedding 5k and a few short runs on the honeymoon) to focus on the big day and the honeymoon.
When I got settled in back home, I was ready to start running hard, but had to balance an aggressive approach with an intelligent build up. I wanted to focus on 2 things over the summer: building mileage into the cross country season, and consistent tempo runs (2x a week). For one of my running routes - the 7.5 mile Immigrant Point to Chrissy Field loop - I made a rule that I had to put the hammer down for 1 mile along Chrissy Field. I've done this run once every week or two and usually hit 5:15 to 5:20.
Two weeks ago I ran a good 61 mile week with solid workouts. One of the workouts was the 5 mile Los Gatos Dammit Run last Saturday. I knew this had been a competitive race in the past, but had no idea how hard the course was going to be. I got to the race really late (only warmed up about a half mile), so took the first mile super easy. I was in about 10th place for the half mile. Then shortly before the mile mark, the course started climbing uphill, and I was finally warmed up. I quickly passed some high schoolers who went out too fast, and was in 2nd place by a mile and a half. At this point we were climbing a steep grade up to the Lexington Dam. I had closed ground on the leader (Kevin Pierpoint - one of the top Bay Area runners). We reached the dam, and I thought that was the high point on the course. I still heard the 2nd place runner's footsteps, so I tried to run smoothly & quickly on the flat while I waited for the inevitable downhill. OOPS! We made a left turn and I realized the steepest hill of the race was straight ahead. Half way up, I felt like I was barely running, but Pierpoint was still in sight, and the footsteps behind me were gone. I never saw Pierpoint again after he crested the hill in front of me, but I kept the hammer all the way down the steep trail back into Los Gatos, and finished the race in 2nd place. I don't have a great benchmark for my performance, but felt like I ran hard & smart and that my fitness is right where it needs to be.
With Saturday's race, a hilly Sunday long run, and consistently high mileage, I felt pretty tired heading into Tuesday's workout. But I had a great workout running 3 x 2 mile "tempo" intervals at last season's race pace on the Golden Gate Park cross country course. As the week went on, I kept the mileage going, including a hilly 12 miler on Thursday. Then Friday, I decided to wake up at 4am and run before work, since I was playing golf right after work (running after beer and hot dogs isn't much fun). I wouldn't do it often, but I thought the morning air was pretty invigorating. Then the mishap occurred. I was running on a road through the Presidio when a car was coming. The road had a wide shoulder, so I drifted more and more to the left. Then SMACK I didn't even see the little ditch on the side. I landed hard on my hands and knees. I saw the car slow down to (presumably to make sure I was ok), but I just jumped up and kept running. As soon as I came to a street light I stopped for a sec. I was bleeding from both my hands and knees and the pain was throbbing, but I toughed it out for the 2.5 miles home. Cleaning it out was painful, and I had to bandage it all up for work. I still played golf, but sat out a number of the holes (I did manage a par on a par 3).
I didn't know how my weekend running would go. I started off Saturday and my knees were sore, but after the first few steps, I was comfortable the bruises wouldn't be any worse from running. I ran 7 Saturday morning, 4 Saturday afternoon with some hill sprints, then 14 Sunday. A 71 mile week! I've averaged 60 miles a week for the last 4 weeks.
I'll be backing it off this week, then next Saturday I have my first race of the Pacific Association cross country season - a hilly 4 miler in Santa Cruz. I'm very happy with how my summer training went, and I think I've taken a better mental approach to my workouts.
After the Dipsea it was off to the East Coast for the wedding. I was happy to take 3 weeks off (not counting the wedding 5k and a few short runs on the honeymoon) to focus on the big day and the honeymoon.
When I got settled in back home, I was ready to start running hard, but had to balance an aggressive approach with an intelligent build up. I wanted to focus on 2 things over the summer: building mileage into the cross country season, and consistent tempo runs (2x a week). For one of my running routes - the 7.5 mile Immigrant Point to Chrissy Field loop - I made a rule that I had to put the hammer down for 1 mile along Chrissy Field. I've done this run once every week or two and usually hit 5:15 to 5:20.
Two weeks ago I ran a good 61 mile week with solid workouts. One of the workouts was the 5 mile Los Gatos Dammit Run last Saturday. I knew this had been a competitive race in the past, but had no idea how hard the course was going to be. I got to the race really late (only warmed up about a half mile), so took the first mile super easy. I was in about 10th place for the half mile. Then shortly before the mile mark, the course started climbing uphill, and I was finally warmed up. I quickly passed some high schoolers who went out too fast, and was in 2nd place by a mile and a half. At this point we were climbing a steep grade up to the Lexington Dam. I had closed ground on the leader (Kevin Pierpoint - one of the top Bay Area runners). We reached the dam, and I thought that was the high point on the course. I still heard the 2nd place runner's footsteps, so I tried to run smoothly & quickly on the flat while I waited for the inevitable downhill. OOPS! We made a left turn and I realized the steepest hill of the race was straight ahead. Half way up, I felt like I was barely running, but Pierpoint was still in sight, and the footsteps behind me were gone. I never saw Pierpoint again after he crested the hill in front of me, but I kept the hammer all the way down the steep trail back into Los Gatos, and finished the race in 2nd place. I don't have a great benchmark for my performance, but felt like I ran hard & smart and that my fitness is right where it needs to be.
With Saturday's race, a hilly Sunday long run, and consistently high mileage, I felt pretty tired heading into Tuesday's workout. But I had a great workout running 3 x 2 mile "tempo" intervals at last season's race pace on the Golden Gate Park cross country course. As the week went on, I kept the mileage going, including a hilly 12 miler on Thursday. Then Friday, I decided to wake up at 4am and run before work, since I was playing golf right after work (running after beer and hot dogs isn't much fun). I wouldn't do it often, but I thought the morning air was pretty invigorating. Then the mishap occurred. I was running on a road through the Presidio when a car was coming. The road had a wide shoulder, so I drifted more and more to the left. Then SMACK I didn't even see the little ditch on the side. I landed hard on my hands and knees. I saw the car slow down to (presumably to make sure I was ok), but I just jumped up and kept running. As soon as I came to a street light I stopped for a sec. I was bleeding from both my hands and knees and the pain was throbbing, but I toughed it out for the 2.5 miles home. Cleaning it out was painful, and I had to bandage it all up for work. I still played golf, but sat out a number of the holes (I did manage a par on a par 3).
I didn't know how my weekend running would go. I started off Saturday and my knees were sore, but after the first few steps, I was comfortable the bruises wouldn't be any worse from running. I ran 7 Saturday morning, 4 Saturday afternoon with some hill sprints, then 14 Sunday. A 71 mile week! I've averaged 60 miles a week for the last 4 weeks.
I'll be backing it off this week, then next Saturday I have my first race of the Pacific Association cross country season - a hilly 4 miler in Santa Cruz. I'm very happy with how my summer training went, and I think I've taken a better mental approach to my workouts.
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