Good run last night, standard Tuesday 7 miles -- the heat and humidity in DC have broken a bit (my fab wicking running shorts didn't finish the run feeling like a bathing suit, at least, like they have most of the summer). Put a good pace on, 6:15-6:30. Right knee, right shin, left ankle still pained a bit from weekend long runs. For some reason it was a rabbit convention out there in Silver Spring last night -- I must have startled 12 or 13 rabbits out of the middle of suburban streets between 9 and 9:45 pm. Got back in time to watch my Tigers lose to the Royals -- how do you beat the Yankees 16-0 and lose to the KC Royals the next night? Will do 7 tonight and tomorrow night, per usual.
With an 8 hour drive to Ohio on tap for Friday (and back again on Sunday) my schedule will be a bit off for 2 long weekend runs, but Monday is a holiday, so I can stick the 16 miler there. As long as I get 12 in on Saturday before golf and family events kick off, and stick a quick 5 in first thing Sunday morning, I'll be ok. So I won't break 200 miles for August (I look back now at the 400 mile months I did in college and cringe). But I broke 1,800 miles for the year last night [7.5 miles/day avg]. Still plan two marathons more this year (Marine Corps and Vegas), and of course, if [when] I qualify again for Boston, that could be 3 in Spring '08 (LA, Boston, Wilmington).
Wednesday, August 29, 2007
Monday, August 27, 2007
Good Weekend Running
Good weekend of running, despite the brutal heat and humidity on Friday and Saturday. Why is it that marathon training seems to require the long runs in the worst weather -- spring marathons, you're out in February snow and sleet and cold; fall marathons you're out in August heat and humidity.
Friday was going to be a rest day but I was home that day and couldn't resist getting a few miles in -- but the day ran away with me (never underestimate the amount of time you can lose with an open August day, air conditioning and a PS2), so at 4 pm -- heat index of about 100 -- I hopped out and hammered 5 on Sligo Creek. Bad call -- really felt dreadful. Never really got back to feeling normal the rest of the night. Should'a climbed into the kiddie pool with cold beer and the New Yorker instead.
Saturday the plan was for 12 and by God I did 12. Missed the worst of the heat (I think the index climbed to 105 or so by mid-day). Went out at 10:15 am, did the Sligo/Wheaton Regional park loop, probably 6:30 pace or so. Ran into some kid on the trail, who was a 400/800 sprinter in high school. He was going home after his 30 minute run and then going off to college. Lucky bastard, to have the next 4 years ahead of him. I told him I was headed to my 15 year college reunion in a few weeks. He said "How old are you?" "Nearly 37," I replied. "Wow -- you've can set a really good pace for your age." Gee, thanks, kid. I felt like challenging him to a race right then. I can still pull a low 50 quarter. But we had a very enjoyable conversation, and I urged him to keep his upper body strength up, as it really aids one in doing long kegstands. . .
Sunday, LSD -- 14 miles, Sligo/NW Branch to the Anacostia. Held myself back, nice and slow, went out about 10 am and just enjoyed the cooler weather (much different than Saturday). If training plans hold, I'll increase the 14 by 1 mile each of the next 5 weeks, keep the Saturday 10-12 fast, and taper right down to October 28th and the MCM.
Friday was going to be a rest day but I was home that day and couldn't resist getting a few miles in -- but the day ran away with me (never underestimate the amount of time you can lose with an open August day, air conditioning and a PS2), so at 4 pm -- heat index of about 100 -- I hopped out and hammered 5 on Sligo Creek. Bad call -- really felt dreadful. Never really got back to feeling normal the rest of the night. Should'a climbed into the kiddie pool with cold beer and the New Yorker instead.
Saturday the plan was for 12 and by God I did 12. Missed the worst of the heat (I think the index climbed to 105 or so by mid-day). Went out at 10:15 am, did the Sligo/Wheaton Regional park loop, probably 6:30 pace or so. Ran into some kid on the trail, who was a 400/800 sprinter in high school. He was going home after his 30 minute run and then going off to college. Lucky bastard, to have the next 4 years ahead of him. I told him I was headed to my 15 year college reunion in a few weeks. He said "How old are you?" "Nearly 37," I replied. "Wow -- you've can set a really good pace for your age." Gee, thanks, kid. I felt like challenging him to a race right then. I can still pull a low 50 quarter. But we had a very enjoyable conversation, and I urged him to keep his upper body strength up, as it really aids one in doing long kegstands. . .
Sunday, LSD -- 14 miles, Sligo/NW Branch to the Anacostia. Held myself back, nice and slow, went out about 10 am and just enjoyed the cooler weather (much different than Saturday). If training plans hold, I'll increase the 14 by 1 mile each of the next 5 weeks, keep the Saturday 10-12 fast, and taper right down to October 28th and the MCM.
Tuesday, August 21, 2007
Arlington 5K
DC folks: Just a note that anyone looking for a good 5k race -- the Arlington 9/11 Memorial 5k on Sept. 8 is always a great run. http://www.arlington911race.com is the website to register. Good long-sleeve t-shirt, nearly flat course (up an on-ramp is all), beer and pizza afterward. Metro accessible from Pentagon City
Base issues
I had two very good runs this past weekend, both quite fast (one intentional, one less so). Saturday hammered the CCT for 10 miles in 51 minutes, Sunday did 11 on Sligo/NW Branch in 60 minutes. So much for long slow distance.
It has me thinking of my central problem with my marathons over the last few years and my inability to break the 3 hour barrier when, as Coach J has repeatedly noted, I should, based on my God-given speed, be turning in 2:40 or 2:45 marathons, instead of 3:10 or 3:15. The issue is lack of serious base -- say 80 mpw or more -- which becomes clear at mile 16 or so in every marathon I run.
The problem is the reconstructed knees can handle about 60 mpw (and handle them fast) but not much more. I have never run longer than 18 as a long run in leadup to any marathon. If I want to break through the 3 hour barrier -- and I do [this is not about Boston qualifying, I've been there, done that, enjoyed the nor'easter] -- than I will need to add 20 to 30 miles each week to the base. Otherwise I'm going to be a good 5k and 10k road racer, and a 3:10 marathoner for a while. I do recall that it was many, many consecutive weeks of 100+ mpw in college that bought me two rebuilt knees and an early end to my competitive running phase, and I don't want to revisit THAT experience.
I am grateful that my native speed has held, and I enjoy very much going out on a Saturday morning and hammering 10. And if I'm not willing to push the base, I'm not going to gain the endurance necessary to blow open a marathon. Argh.
It has me thinking of my central problem with my marathons over the last few years and my inability to break the 3 hour barrier when, as Coach J has repeatedly noted, I should, based on my God-given speed, be turning in 2:40 or 2:45 marathons, instead of 3:10 or 3:15. The issue is lack of serious base -- say 80 mpw or more -- which becomes clear at mile 16 or so in every marathon I run.
The problem is the reconstructed knees can handle about 60 mpw (and handle them fast) but not much more. I have never run longer than 18 as a long run in leadup to any marathon. If I want to break through the 3 hour barrier -- and I do [this is not about Boston qualifying, I've been there, done that, enjoyed the nor'easter] -- than I will need to add 20 to 30 miles each week to the base. Otherwise I'm going to be a good 5k and 10k road racer, and a 3:10 marathoner for a while. I do recall that it was many, many consecutive weeks of 100+ mpw in college that bought me two rebuilt knees and an early end to my competitive running phase, and I don't want to revisit THAT experience.
I am grateful that my native speed has held, and I enjoy very much going out on a Saturday morning and hammering 10. And if I'm not willing to push the base, I'm not going to gain the endurance necessary to blow open a marathon. Argh.
Saturday, August 18, 2007
Boston Redux
So I had to go to Boston last week for a conference, to speak on a panel on Sunday. Decided to go up on Saturday and stay through Monday afternoon. Stayed in the Park Plaza, in Back Bay. Had a great, hard run on Sat. afternoon, down along the Charles River up to Harvard and back.
But the best thing about the whole weekend was Sunday morning. Got up early, had breakfast, and about 10 am, ran down Boylston St. to the finish line, and then ran the marathon course in reverse, out to mile 19. Great day -- sunny, cool, low humidity, lots of fellow runners in the streets. Kept a good pace, probably 6:30 or so. Ran in the street whenever possible. Got to BC, went up the "down" side of heartbreak hill, went down the "up" side of heartbreak. Got to 19, turned around, went "up" heartbreak hill (urgh) and ran the last 7.2 miles of the marathon course.
I have to say, I began to have dreadful flashbacks the minute I hit Cleveland Circle. By mile 22, I was right back in the same dismal mindframe I was in last April. I was running much faster this time, but still. . . Very strange -- thought I'd banish a few gremlins from my head by re-running the course, but instead conjured them back up. I put the hammer down from 22 to the end (well under 6), however, and that helped clear the head. Great run.
Made speaking on the panel a lot easier that Sunday afternoon, despite feeling a bit knackered. Rewarded myself with a few Stellas and a fine conversation with Howie the bartender at Cottonwood Cafe that night.
But the best thing about the whole weekend was Sunday morning. Got up early, had breakfast, and about 10 am, ran down Boylston St. to the finish line, and then ran the marathon course in reverse, out to mile 19. Great day -- sunny, cool, low humidity, lots of fellow runners in the streets. Kept a good pace, probably 6:30 or so. Ran in the street whenever possible. Got to BC, went up the "down" side of heartbreak hill, went down the "up" side of heartbreak. Got to 19, turned around, went "up" heartbreak hill (urgh) and ran the last 7.2 miles of the marathon course.
I have to say, I began to have dreadful flashbacks the minute I hit Cleveland Circle. By mile 22, I was right back in the same dismal mindframe I was in last April. I was running much faster this time, but still. . . Very strange -- thought I'd banish a few gremlins from my head by re-running the course, but instead conjured them back up. I put the hammer down from 22 to the end (well under 6), however, and that helped clear the head. Great run.
Made speaking on the panel a lot easier that Sunday afternoon, despite feeling a bit knackered. Rewarded myself with a few Stellas and a fine conversation with Howie the bartender at Cottonwood Cafe that night.
Friday, August 17, 2007
LA Marathon
Just signed up for the LA marathon, March 2. This will replace Boston next year and get me one state closer to 50. Vowed to do it with a friend if he would run it as his first at a wedding last October, and have thus notified him. He's game. Should be a good time.
Some Background (Running)
I have been a distance runner since my first mile "fun run" in Charlevoix, Michigan, age 10. 7:42 was my time. A week later, at the mile fun run at Oakland University, ran a 7:41. A year later, ran a 2 mile race, and by middle school was running the mile and two mile for the track team.
High school: ran the mile, two mile, and opening leg on the 2 mile relay team. My sophomore year, team finished 2nd at state XC championships. I was all-state 5 times in high school, thrice in xc and twice in the 2 mile. All County 6 times, champion in xc my senior year and in the 2 mile my junior and senior year.
College: ran the 1,500, 3,000 steeplechse, 5,000 and 10,000 meters. Was an All-American in 10,000 meters my sophomore year, went to NCAA nationals in xc freshman and sophomore year. Was all-league in xc frosh and soph, all-league in 5,000 frosh and soph.
College Surgery: double open-knee reconstruction to repair tendons, ligaments, kneecap, muscles. Ended my competitive running career. A blessing in disguise, however, which I will blog more at length down the road.
The Rest of My Life: I am now an active 3-hour marathoner, running 2-4 marathons each year, and some 5k (15:30) and 10k (31:00) road runs in-between. Slowly working toward 50-state marathon club membership. So far -- DC, Virginia, Delaware, Massachusetts. 46 to go!
Next marathons: Marine Corps (Oct 07), Las Vegas (Dec 07), Los Angeles (March 08), Wilmington, DE (May 08)
High school: ran the mile, two mile, and opening leg on the 2 mile relay team. My sophomore year, team finished 2nd at state XC championships. I was all-state 5 times in high school, thrice in xc and twice in the 2 mile. All County 6 times, champion in xc my senior year and in the 2 mile my junior and senior year.
College: ran the 1,500, 3,000 steeplechse, 5,000 and 10,000 meters. Was an All-American in 10,000 meters my sophomore year, went to NCAA nationals in xc freshman and sophomore year. Was all-league in xc frosh and soph, all-league in 5,000 frosh and soph.
College Surgery: double open-knee reconstruction to repair tendons, ligaments, kneecap, muscles. Ended my competitive running career. A blessing in disguise, however, which I will blog more at length down the road.
The Rest of My Life: I am now an active 3-hour marathoner, running 2-4 marathons each year, and some 5k (15:30) and 10k (31:00) road runs in-between. Slowly working toward 50-state marathon club membership. So far -- DC, Virginia, Delaware, Massachusetts. 46 to go!
Next marathons: Marine Corps (Oct 07), Las Vegas (Dec 07), Los Angeles (March 08), Wilmington, DE (May 08)
Some Background (Personal)
So who am I? I am a 36 year old lobbyist in Washington, DC, where I have lived since graduating from college in 1992. I grew up in suburban Detroit. Was an all-state track and xc runner in high school, which brought me offers to run for big schools. Went to a small school instead, ran track and xc, double-majored in English and Russian, came out to DC to go to Georgetown's School of Foreign Service graduate program. Stayed, hit the bars, got a job, bought a condo, lost a job, got another, then another, bought a house in suburbia, bought a 2nd car, etc. But have been running through the whole fabulous experience.
Welcome
Welcome to Off The Pace, a blog about running. My running, your running, and how it fits into the rest of life and the pursuit of happiness. Or just mindless bloviating. Either works.
At the end of 2006, as I went running on the last day of the year before hosting a New Year's Eve dinner party, I totaled the miles I've logged since I began running "competitively" at age 11 (mile fun runs) and then competitively in middle school and high school, through college cross country, indoor and outdoor track, and into marathons and road races. I stopped keeping a detailed running log after college, when I realized I was running for the log sometimes rather than for myself.
However, I have kept fairly steady on training distances, and so my estimate is pretty accurate. I believe, from 1982 to 2006, I have run 52,000 miles, give or take. Lots of 100+ mile weeks in college, lots of 60 mile weeks as a marathoner. And this blog, which probably three people will find and read, is an attempt to determine what, other than 3% bodyfat, I have gained from all those miles.
My belief is a lot -- but I'm going to look at some themes and what not and see what I've learned. I instead passed by a father and his 12 year old son out running yesterday. I thought of when I began running with my father, and then on my own, and then competitively in middle school, and high school, and college. And when I could no longer run for varsity letters and All-American plaques, I keep running.
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