Anticipation

Distance: 9mi. @ 7:38

Time: 1:08

This has been a great last 48 hours for me.  I got some great news that could change a number of variables in my life.  On Wednesday, Caitlin put the word out to see if anyone wanted to run at 6AM at McAlpine Thursday instead of at the Dowd.  Naturally, I jumped on this opportunity.  William Isenhour and I met Caitlin in the main parking lot and took off for Old Bell.  I knew the plan was to hold 7:30 for the run.  When I started hitting 7:20, 7:14 in the first few miles, I knew I just had to suck it up and ignore what the watch said.  Being out at the muddy trail surfaces of McAlpine was a nice change from the Colville loop.  We decided to take the greenway all the way down Campbell Creek and back to the course.  I was a little weary of hitting the asphalt considering Caitlin's recent IT band troubles, but she felt fine as we finished up a great run.  Trying to be smart about the effort I put in right before the 50K, I had a nice cycle of falling 10-20m behind then catching up with Cait and Will.  At the end of a 9.15 mile sunrise trot at McAlpine, my average was still 7:38 just as if I had been with all the guys down at the Dowd, but I felt fantastic.  This is exactly why I decided to join Charlotte Running Club in addition to the University City Road Runners in the first place.  Naturally I tried to restrain my excitement, but as much as I become enthralled with our local running celebrities, all I could think was that I finally got to "See Red Run" firsthand. Awesome!  So my last solid run before the big day tomorrow was a nice push for me, and I'm thankful that Will and Cait took it easy sticking with the 7:30 plan.

I joined Allen, Stephanie Sawyer, Emily Hansen, Theoden, Jade, Leonard, Billy, and Bjorn at the Burger Co. for their typical Friday morning lunch.  Filled with great conversation, a little discussion of our plans for the race tomorrow, delicious food, and wonderful friends, I really hope to meet up for this crew on Fridays more often.  I realize that I get excited again and again to think how far I've come since moving to Charlotte, but two years ago, I couldn't possibly imagine learning from and running with some of the greatest minds and fastest legs in the Queen City.  I could be a little nervous leading into my first ultra-marathon tomorrow, but really I've just got great anticipation.

Revisiting Technical Trails

Goal: 80-90 mins. on trail

9.4 miles in 95 mins.

Now that I have only three more nights to sleep before I run along Salem Lakeshore, I wanted to spend my morning run getting lost in time on trails without facing the boredom I've recently encountered on my longer mileage around McAlpine.  I headed up to Reedy Creek Park to get away and experience much quieter, much more technical trails before getting in an afternoon run with Christi at McAlpine.  In keeping up with my ultra-training, I knew it was important to do the trails and not worry about trying to do my 5K-15K pace like I normally would, but instead, actually take it easy and focus on what my goal ultra pace felt like.  Just as I had suspected, once I let myself get settled, 10:00 pace does not seem all that out of the ordinary for this period of training.  I did get forced to a really slow crawl up some of the steeper hills that were covered with wet leaves, but I made up for it with a couple of -7:30 miles. I even got in a little more practice eating on the run, and my vanilla crisp Power Bar went down well. It was nice to get a feel for transitioning from my ultra pace to marathon pace, so that it will be easier to transition on Saturday.  I finished up the last mile progressing faster and faster to a nice kick.  After getting back to the car and stretching, I read texts from Christi, dictating that she had to take her lunch break early so I didn't have time to recover.

Immediately, I drove down to McAlpine to try to catch a couple miles with Christi anyway.  Crossing the greenway at Margaret Wallace, I saw Jordan and Meagan and thought there might be a decent group out there today.  I hopped out of the car and took off around the lake in search of Christi, but really saw no one.  I pulled one somewhat "tight" mile around the hill and back loop, and headed back to the car.  I did catch a little bit of convo with Meagan and Jordan, and it's good to know that both of these local heroes are getting stronger again after there recent injuries/strains of sorts.

Maybe I could say I got two different runs in today. Either way, I feel great about it, with the 50K right around the corner.

Sucking Wind

w/u: 1.77

Goal: 6 x 800 @ -5K pace ( 6:30ish), 2 min. rest intervals (avg 250m)

Actual:  3:18, 3:12, 3:32, 3:16, 3:22, 3:20

Total: 6 miles

In the wake of Saturday's Hangover 5K, I really wanted to remind myself what 5K pace is supposed to feel like on trails one more time before the 50K this weekend.  Setting my watch with no targets at McAlpine, I had to do each split around the pond, the back loop, and the front loops based on how it felt without seeing my actual paces.  It did feel great to get the leg turnover and really hit a nice VO2 workout, but I can't say that I reached my max or pushed any threshold for that matter.  I finished knowing that I had a lot left in me.  I shouldn't risk injury with anymore speed work this week, but I think I'll have to get in another tempo before the latter half of the week.

Happy New Year

Goal: 20mi.

Actual: 5k + 9mi.

I had a really late start this morning, because even though we had a fairly tame New Year's Eve, I was up far later than normal last night.  After sleeping in, we decided to drive down to McAlpine just in time for CRC's inaugural Hangover Run 5K instead of logging the warm-up miles from the house to the course.

Just after approaching the starting line, "Ready, Set, Go!" was shouted by el presidente Aaron Linz, and the runner's were off. Of course the front of the pack was led by Paul, Stan, Caleb Boyd, Ben Hovis, maybe Mike Beigay and several others I couldn't see, but I decided to just catch up with Allen and stick it out with him.  Kicking off 2011 with an 90% effort 5K without a warm-up seemed to be a recipe for injury, but I survived with a comfortable 21:12 only getting passed by Michael Kahn with the dual stroller and Todd Capitano who was gracious enough to let me draft off him for a few seconds and not complain.  I finished 12th this morning, but I don't really know what value that would provide. I was just glad to be out there with such a great group.  I got to catch up with Leonard briefly.I finally met Larry and Kathy Seavers, Charlott'es Co-Runner's of the Year.  Great couple, but I'm pretty sure Kathy managed to mistake me for Leonard somehow and all of Larry's Red Sox attire made me a little queazy, but great couple.  After the race, I was sure to pick up another great cold-weather layer from Jordan by Craft of Sweden.  Looks and feels great.

After chat-chitting with a few other runners (Lauren Tilton and her husband Dan, Emily Barrett, Jay Holder, et al) Christi, John Fillette, and I took off for more miles with Leonard and Allen quickly pulling away.  I wanted to be smart and not forget that the Frosty 50K is exactly a week away so John and Christi were sure to take it easy with me.  I enjoyed the early mileage company leading up to Boyd Park, but that's as far as it lasted.  I proceeded to log more miles looping around back to Old Bell and few other varied loops around the XC course.  I tried eating a Nutri-Grain bar on the run per Aaron Linz's advice and I still don't have the technical aspects of this task down pat with very little time to experiment before the race. It was horrid.  With only a couple miles to go before my hilly ascent back up the road to my place, I saw Christi and Layla who had come back just to show me some support for my lonely miles.  After stopping to show some love for my love, I realized how difficult it would be for me to restart, so I called it a day at twelve miles.

Though I only logged 12 today, I still feel pretty good knowing the long run I plan in the morning too will put me at higher mileage for the new year than most of my comrades in the community and I know I started the year off right head and shoulders above my training a year ago.

A Few Good Men

9.02mi. @ 7:43

The numbers were pretty slim this morning as I guess all the usual suspects are still vacationing for the holidays.  We took off for the usual Thursday morning loop from the Dowd, just Kevin, Paul, and Tom Ricks.  Still forging the remaining intensive workouts before the 50K, I was more than pleased when I realized running with only these three guys would mean pushing my comfort zone.  I had some good conversation with Tom before the chilly air made me feel more winded around mile 5... coincidentally where I was forced to start deciding when to re-tie my shoe laces as my kicks came dangerously close to flopping off mid stride.  The inevitable stopping to fix the problem made it a very strong fight to catch up to the group.  Tom split off while I continued to chase.  Truthfully, I spent almost the entire remaining miles just trying to keep Paul and Kevin in eyesight since I still get the loop confused A LOT.  By mile 7, morning commute traffic buzzing around the city, I began to confuse headlights for the reflective properties of their gear.  Thankfully, we were close enough for me to know a pretty direct route back to the Y, thanks to Thunder Road.  Even though that may have been one of my more difficult runs since Thunder Road, and it's somewhat embarrassing to be so easily dropped by the CRC speedsters, I relish the self-improvement.  It serves as a simple reminder as to why I joined CRC in the first place.

Mud Run!

Goal: 3x2 @ 7:00-7:30, .5mi rests in between

w/u:  2.03mi.

Actual: 2x2 (6:51, 6:43); 1 (6:31)

c/d:  1.02

Reluctantly, I had to put off yesterday's lactic threshold workout until today.  As I have a little over a week left until the  Frosty 50, I'm anxious to get my last intensive workouts out of the way.  There was a little Lap button malfunction on one of my intervals so as I enjoyed splashing through the mud leftover from the snow I had to adjust my last third of workout.

Snow Day

~18.11 in 3:07:43 (10:22 avg)

I should definitely say I had a great first Christmas with Christi's family this year, and I think it was worth skipping a day to enjoy great times with these great people.  Not a substitute for quality time with my own family, but it sure felt good to change it up like that.

Just before bed last night I saw a number of e-mails between UCRR members planning a snow run @ 7am on the MC Greenway, and I was anxious to make up miles myself.  I made it out the door by 5:45 but the roadways still seemed a little precarious to be solo at that hour.  By 6:15, I started the watch up from my driveway and took off at an easy trot for McAlpine.  While I was wearing my headlamp, I never had to turn the high beams on while soaking up this pre-sunrise winter wonderland.  I really wanted to take it easy and stomping through the snow made my goal of 10:00 miles a lot easier  all the way down to the park.  As soon as I hit the greenway, I was filled with elation as I saw no other footprints in sight.  All the way past the XC course still not even animal tracks.  My route seemed so pure and unscathed, I really just wanted to stop and take pictures.  I felt like time stood still while I slowly jogged praying aloud thanking the Creator for this amazing morning.  Then I finally came across a couple of Masters running together as I approached Old Bell.  As I progressed down the south end of the greenway I could see the snow was still just as thick, but my steps became lighter by the second and I decided to rattle off a couple of -8:00's with a max of 6:30 and did the same thing back 2 more miles from Old Bell.  Suddenly I had to snap out of it and remind myself that my goal wasn't about the quick turnover no matter how good it felt.  I really needed to maintain the discipline for 10:00 avg today.  So knowing I had no choice but to suck it up and cover the miles on a path I knew very well I decided to do various random loops all around the XC course.

Lesson Learned:  When the course is absolutely covered in snow, it is far safer to traverse THE Hill of the McAlpine XC course backwards than the easy way.  

My subsequent 2nd, 3rd, & 4th times tackling the hill backwards resulted from the notion that I needed it for practice since I'm already aware of the steep grade of the single "cliff" in the middle of Salem Lake's Frosty 50 course that I will have to climb twice.  By mile 12, I was slowing down at an alarming rate hitting what may have been my worst mile split (12:30) since suffering from the fuel-free long runs of the summer.

Lesson Learned: Running in the snow is waaaay more tedious than logging miles on the sandy beaches of the Carolina Coast.

Despite the pain, I was familiar with this desperate feeling of anguish, and I knew I'd survive like any other tough long run.  By the time the sun rose, I really picked up on a number of points to adjust in my training.  It turns out that it's not so difficult to maintain a slower pace if I ignore my watch for a while.  I also noticed that despite my deceleration, I had neither pushed my lactic threshold nor VO2 max so far that I couldn't easily pick up the pace to -8:00 miles with very little focus.  I kept looking down and inquiring within whether or not anything actually hurt or felt strained, even my breathing, and I couldn't think of a single excuse.

I imagine that I would've gladly stayed outside long enough to add on +4 slow miles had I taken the time to stop and check what hour of the morning it really was.  Since I only knew that I was approaching 3 hours of continuous run time, my promised return home before 10:00 had to be imminent as well.  I pondered my future marathon - ultra career throughout the last ten miles today, and I think I've come up with the following formula.  Race, 2 weeks recovery, 2 weeks hard training, 2 weeks taper, race.  I hope to see if this basic guideline can withstand through May at least.

Looking back, today's wintry adventure was great for me because the time I had to enjoy the wondrous beauty of this snow day at the best time of morning, and also I think I set myself up for a new outlook on a couple of different key aspects to my ultra- career. In the end, I played around with my "mileage vs. holiday time off" ratio a little too much this week.  I think I burned more calories than I ingested, but I'm definitely falling short of a 70 mile week again.  At this point, recovering from a sixty mile week is becoming all too easy, that I know it's not about over-exerting myself as much as I just need to arrange my schedule accordingly and plan smarter around "holidays" and the likes of such.  I'm quite anxious to see what the New Year will hold for me now that my aspirations for 2011 are in a completely different area from my goals of 2009 or '10.